What are The BBCOR Baseball Bat Rules

Beginning with January 1, 2012, if your non-wood baseball bat does not bear the BBCOR certification mark then it is deemed illegal and is ineligible for play in adult baseball leagues. If you wish to play in your favorite league then you need to certify your bat as soon as possible.

What is the BBCOR Standard?

bbcor-baseball-bat-rule-learnBBCOR or Batted Ball Coefficient of Resistance standard replaced the previously used BSER standard. It regulates the trampoline effect or the amount of energy generated in baseball bats.

This standard was imposed by The National Federation of State High School Associations (NFHS) and National Collegiate Athletic Association (NCAA).

To make the non-wood baseball bats comparable to the wooden ones performance wise, BBCOR standard instructs that these bats should have a maximum BBCOR or “bounciness” of 0.5.

Mathematically BBCOR is calculated using inbound and rebound speeds of the ball that is thrown using ball cannon. Formula for BBCOR is

The number of homeruns and average scores has decreased since BBCOR standard has been implemented.

It is a common belief that the reduced energy produced by these BBCOR bats ensures pitcher safety and was one of the reasons behind the wide acceptability of the standard.


Each BBCOR bat should bear the BBCOR certification mark that is provided by NCAA. It should have a rectangular shape and should be placed on the barrel.

Hang on – If you plan on putting a BBCOR sticker, label or a decal on your non-certified baseball bat, then you might want to rethink as any such labels are strictly considered illegal.

Additionally, baseball bats with the old BESR standard certification stamp are not legal anymore and are not allowed to be used in BBCOR baseball leagues hosted by NCAA.

The association further provides that if you own a single piece bat made out of pure wood then you do not require BBCOR certification otherwise your bat is considered non-wood and it would need BBCOR certification. Examples of such non-wood bats include bamboo baseball bats.

There is a long list of BBCOR baseball bats that are approved by NCAA and NFHS. The list can be accessed here: http://www.mme.wsu-ssl.org/certifiedbaseballbats.aspx

One of the BBCOR rules set by NCAA states that tampering or altering with BBCOR baseball bats is strictly prohibited. In fact, such an act of artificially interfering with the performance of the bats is considered a federal crime!

Using bat warmers or any other methods to alter the temperature of the bat is also illegal.

BBCOR Baseball Bat Rules

Although baseball bats that bear the BBCOR certification mark are approved for play in NCAA and NFHS baseball leagues yet there are additional bat rules that a baseball bat should conform to.

Other than the 0.5 BBCOR, a BBCOR baseball bat should have a drop weight or a length to weight unit differential of -3 or less. So if intend to purchase a bat with a drop weight of -5, you might not even find it as such bats do not exist.

Moreover, the maximum barrel diameter allowed for BBCOR baseball bats is 2.625 inches.

Since the inception of BBCOR standard, a large number of manufacturers have adopted ways of producing baseball bats that are compliant with the latest standard.

DeMarini’s CF7, CF8, Easton’s Mako and Louisviller Slugger’s 915 are amongst the most popular BBCOR baseball bats.

So before you purchase your BBCOR baseball bat you should keep in mind all the rules that we have provided above. We hope that you will abide by the rules of the game and that you will give your best in your next baseball game!

Mass Gain Diet Plan For Men

massgaindibodysolidpwnetIn order to crayon the best or the most effective mass gain diet plan for man, there are a few aspects you need to know. First of all, you need to know how to focus on the precise number of nutrients you are going to have to successfully insert in your diet. Next, you are going to have to think of the best ratio of protein-carbs and fat that can best cater to your needs.

The general rules of thumb speak in terms of a 40-40-20 diet – this is especially what bodybuilding experts have to say in relation with these figures. However, there are plenty of voices that speak about a 40-30-30 diet, in terms of fast and accurate muscle growth. As a matter of fact, you could think of the perfect diet as one including around 1 or 2 grams per pound of bodyweight, 30 up to 60 percent carbs and 20 up to 30 percent fat. Of course that, besides the actual diet you are going to have to embrace, you are also going to show proof of some excellent discipline and take on some special workout sessions.

Side note: Despite of the thorough research that has been done over this matter, there is no ultimate truth that can answer to everyone’s question in regards to one’s personal needs in terms of protein, carbs and fat,. These percentages and ratios depend on the inner structure of each individual, and once the perfect balance is being discovered, the muscle mass will seemingly start boosting.

Do not be afraid of the fact that you might initially fail at choosing the perfect ratio that can best suit your mass gain needs. You just have to keep on testing several options and you shall soon discover exactly what you need.

Let us assume that you are a highly active person: in this case, you shall first test a mass gain diet plan for men of 25-55-20; you are going to need this sort of diet in order to get the intake of carbs that your body needs. A 30-50-20 diet can also do the trick for you, do, by all means, do not be afraid to move things around. You shall find plenty of supplements on the market that should satisfy your precise needs, so you needn’t worry about this aspect, and you should not put too much time and effort thinking about it.

If you are endowed with more body fat than you might need, you should take on a mass gain diet plan for men that is rich in protein. Think in terms of 40 up to 50 percent protein and go from there.

If you are quite the skinny type, you can always test out a 40-30-40 ratio for your diet and hope for the best.

What To Eat And When To Stop?

(18-20)*(your bodyweight measures in pounds) = your daily caloric intake

This is the recipe for success, provided you are honestly looking to gain more weight fast and easy. You need to multiply your bodyweight in pounds with 18 up to 20 (but of course these numbers can vary greatly, depending on the amount of fat your body has, your metabolic rate, the type of workout or daily physical activities you normally take on and so on).

In other words, you can think of this formula as a general formula that should offer you the partial results you are looking for, but, again, you should also use your own personal data in order to adjust it wisely. Chances are you should grow to discover that you are going to adopt a different approach, as your metabolism is quite a fast calorie burner which is preventing you from gaining the weight you were hoping to gain, in a given amount of time. This means that you are going to have to rethink your initial ratio, add more protein or fat to it and see where that leads you.

You are then going to have to focus on finding one of the best calculators that you can find in order to make your mass gain diet plan truly work. What sort of calculators? Do you know exactly how many grams of protein or carbs and fat you need to eat on a daily basis? Such a calculator should help you determine just that. This is a simplistic approach to such a calculator, but you can use a different calculator which should also ask for your precise goals of gaining weight at a low, moderate or high pace.

Once all of these aspects are clear to you, you can start selecting the actual foods you can consume. “Hardgainers Nutrition & Training Guide To Get Big & Lean In Less Time” by Vince Del Monte should definitely shed the light on all of these aspects; they definitely helped me achieve my goals of gaining weight the proper way, hassle-free. It was not all a stroll in the park, but I definitely owe a great deal to this amazing guy who has chosen to share his knowledge and detailed research with all of us. I now know exactly what to eat, when to eat it and when to stop, how to measure by calorie intake, my fat mass, how to keep an eye on all the changes happening inside my body and with my metabolism and when it is time to reassess my diet ratio.

DIY Power Rack Using A Portable Table Saw

For around one hundred dollars, and just a few hours, you can have your own power rack.

Best of all? It’s easy enough to do it yourself. While there are other options out there, of course, this method of building a power rack is the cheapest.

STEP 1: What To Buy

• Seven, 8-inch 2 x 4s
• Four, 8-inch 2 x 6s
• One 43-inch Pipe
• 2 Flanges
• Twenty-Eight, 5 to 6-inch Bolts with washers
• 1 box of 3.5-inch wood screws
• Flat screws
• 90- degree flat bracket
• 1 wood pencil

STEP 2: Build The Frames

DIY Power Rack Using A Portable Table SawThe rack is easy enough to scale to the space in which you are going to place it, since the design is really simplistic. It’s best to keep it simple with minimal cutting using a portable power saw. Just focus on cutting the wood to make sure it’s of the right length.

First, lay out your two 2 x 6s, and cut your two 2 x 4s with a portable power saw. The result is you cutting the upper support beam and the squat safety bar. If you have a low ceiling, make sure to accommodate appropriately, so you do not smack your face into the ceiling when you do pull-ups. Furthermore, you also want to make sure that it’s low enough for you to be able to go all the way down during squats without any issues.

It’s best to use the portable table saw to cut the top support beam and squat safety bar to 43 inches. The top support beam is best secured by two bolts being drilled through on each end at 45 degree angles. Tighten down and secure the squat beam with one bolt on each end.

Next, cut your bottom support beam. It’s best to keep it extended beyond each side of the rack, so cut them at 56 inches. The extra length will add support for pull-ups. Lower support should be secured with two bolts on each end at 45 degree angles from one another. This will complete your framework.

Now, you want to stand up your frame and see exactly where you want to place the flanges for the pull-up bar. It’s best to have them close to the top, with just barely enough space for your chest to be above the bar, yet still have plenty of space (5 or so inches) before your head smacks into the ceiling.

Once you figure out the placement, you can add the flanges. Secure one to each side, and then add the pipe. Screw in the flange on the other side. Next, secure it to your second frame.

STEP 3: Put The Frames Together

Put the frames together on the ground, starting with the pipe. After this part is completed, add the back support beam. It should be cut with the portable saw to whatever length measures between the two bottom 56-inch support beams.

STEP 4: Add Support

All of the cutting done from this point on is up to you. Some tips for added support, though:
• Two 45-degree braces that go from the back support beam to the main vertical structure.
• Two top support beams, with 1 mimicking the bottom back support beam at the top. The other should be put in to connect to the top of the structure from inside to inside.

Finally, add your bar holders for when you do squats. Use the portable table saw, and cut them to about 10 inches, and secure them with 2 bolts at 45-degree angles.

That’s it! Simple, effective, and a quick project that you can crank out in just a few hours.

Body Solid Pro Power Rack GPR378 Best Review

The Body Solid Pro Power Rack GPR378 is a piece of exercise equipment that helps those who want to gain muscle quickly have options for their workouts. The Body Solid Pro Power Rack GPR378 was designed specifically to work with many different types of benches. Its durable enough that it can handle just about any weights you want to hang on it. Squat racks like this one are for getting your lifting in and doing it in a safe way, that is why durability is so important.


Customers who used The Body Solid Pro Power Rack GPR378 average 4 out of 5 stars. What they say about it the most is that it is a great rack for the amount of money that you pay. It is known for being extremely durable and for being perfect for those who want to go very heavy with their lifting. A lot of other racks will far apart under pressure.


Body Solid Pro Power Rack GPR378 Pros

The Body Solid Pro Power Rack GPR378 has a load capacity of well over a thousand pounds, which is a big benefit to using it. It has a wide design that is easy to walk into, unlike many narrow racks. The Body Solid Pro Power Rack GPR378 also has 20 adjustment levels that are three inches apart each. Another pro to the design is the heat tempered parts, as well as the safety rods that help to prevent you from accidentally injuring yourself.

Body Solid Pro Power Rack GPR378 Cons

The main potential downsides are that it is not as good for those who are very tall. This is because the clearance on the cage is only an inch or two over six feet.


The 4 out of 5 stars is a good rating for this though in the end, because it is so durable, and most people are not going to have to worry about being that tall. In the end if the only downside is that you have to duck down a bit, that is not so bad.

In the end, The Body Solid Pro Power Rack GPR378 is a solid tool for those who are serious about lifting.

Body Solid Multi Press Rack GPR370 Best Review

The Body Solid Multi Press Rack GPR370 is an heavy duty, all in one weight lifting exercise machine that is perfect for resistance training and is a one stop fitness center. Used by fitness professionals, personal trainers, and coaches alike, the Body Solid Multi Press Rack GPR370 is fairly easy to set up, only requires a few accessories and a set of dumbbells, and is ideal for your home gym.


Get The Body Of Your Dreams with the Body Solid Multi Press Rack GPR370

You can get the body of your dreams with the Body Solid Multi Press Rack GPR370. Customers who have used the Body Solid Multi Press Rack GPR370 have greatly increased their muscle mass, lost a large amount of weight, and have revealed a leaner and toner body. As far as bulking up your body and reducing fat is concerned, the Body Solid Multi Press Rack GPR370 carries a five star rating.

Pros Of The Body Solid Multi Press Rack GPR370

There are several advantages of using the Body Solid Multi Press Rack GPR370. The main advantage that makes the Body Solid Multi Press Rack GPR370 stand out from other exercise centers is its extra wide four point stance for even more workout space. Yet another advantage is its reverse pitch that is accommodating towards your body’s natural lifting path, which makes your work out easier and more effective. You can also do almost any type of power and muscle building exercises, such as squats, calf raises, lunges, dead-lifts, upright rows, and many more power building exercises

Cons Of The Body Solid Multi Press Rack GPR370

The Body Solid Multi Press Rack GPR370 has very few disadvantages, although there are a few minor flaws. For example, the multi purpose exercise machine includes many of the tools you need for a better body, you will still need dumbbells, a bench, and a few other accessories. The machine is also a bit heavy and is somewhat difficult to set up due to its size.


Customers across the board seem to agree on one thing: The Body Solid Multi Press Rack GPR370 is the one stop solution for effective weight lost and muscle. Customers who have used the product in the past have stated that the Body Solid Multi Press Rack GPR370 has worked wonders in giving them the lean and tone body they deserve.

If you are looking for a full weight and exercise system that will give you the push you need to start your fitness regime, then look no further than the Body Solid Multi Press Rack GPR370; you will not be disappointed.