If you have very little time in your schedule to weight train, then you should try to maximize your time in the gym. Maximizing your time means sticking to compound exercises and picking a set/rep scheme based on your goals.

Compound Exercise per Bodypart:

Chest – Bench Press (Barbell, Dumbbell, Flat, Incline), Arm Pull-overs (Barbell, Dumbbell)

Back – Rows (Dumbbell, Barbell)

Legs – Squats (Barbell, Dumbbell, Back, Front, Overhead),

Shoulders – Clean & Press (Power, Hang), Shoulder Press (Barbell, Dumbbell, Push Press, Push Jerk, Arnold)

Sample 3-day template for Size and Strength:

Day One

Squat Variation 8×3

Bench Variation 8×3

Row Variation 8×3

Press Variation 8×3

Day Two

Squat Variation 5×5

Bench Variation 5×5

Row Variation 5×5

Press Variation 5×5

Day Three

Squat Variation 3×8

Bench Variation 3×8

Row Variation 3×8

Press Variation 3×8

Now, this is just a general template for you to use for increasing your strength and size with compound movements. If you’re looking for a more well-rounded fitness program using compound movements, than I suggest you check out Athletic Body Workout.

Click here to Grab your Copy of Athletic Body Workout Today!

The recent attacks in Mumbai really made me wonder if I am prepared to face such a situation. What would I do if I were in that hotel? What would I do if I were held at gunpoint?My spiritual background preaches Ahimsa, or Non-Violence. But there are two questions that’s pop up into my mind: 1) How can you be non-violent in a violent world, and 2) are you prepared for violence?

How Can You be Non-Violent in a Violent World?

Violence is the exertion of force so as to injure or abuse. There needs to be a motive for harm. If the injury that you inflict is caused by shear anger, then I would call that a pure violent act. However, if the injury that you inflict is caused by a motive for self-defense, then I would no consider it pure violent act. This is simply my opinion and do not agree with complete and utter non-violence.

If my family or any other human being is around me, I will attempt to protect them. If there is something that I can do, I will do it.

Are you Prepared for Violence?

When you have a trained killer ready to blow your brains out, the only thing you should be looking for is a way to escape. Most of the time, if you do nothing but sit silently, you’ll be just fine. But it’s the psychological games inside your head that are really going to hurt you.

As I was watching the Mumbai story unfold on CNN, I kept thinking about how I would react. Would I start screaming out in panic? Would I just sit there and worry? Would I sit there, stay calm, and try to find the best solution possible?

I’m hoping I’d choose option three, but the truth is that you never really know. Lets assume I choose option three. The goal isn’t really to fight off these terrorists, the goal is to run. Perhaps I’d need to jump over some thing, dart past other things, lifts things in my way, etc. etc. etc.

In such a situation, a variety of fitness qualities are needed: running, jumping, lifting, darting. Do you see any need for big arms or the ability to jog 24 miles at a time? I don’t. I’m not really sure what you guys are thinking, but here’s what I see as very valuable methods of preparing yourself for such a worst-case scenario:

• Running Sprints
• Jumping Drills/Plyometrics
• Lifting things Overhead
• Lifting things off the ground

Image by matt.hintsa

Is your Fitness Program Up to Speed?

I’m not going to sit here and say that I can train a military to combat terrorism. I can’t, nor do I wish to. But what I am saying is that the average person needs to be in better shape to handle these situations. They can occur at any time and at any place.

You really can’t be absolutely prepared for violence, however you can be better prepared for violence. There is no SWAT team or Military unit out there that is absolutely prepared for a situation, however their training better prepares them for a situation.

I’m not telling you to be paranoid here, I’m just trying to make your realize how important it is for you to be able to do simple things, such as (let me repeat) sprint, jump, and lift. And (let me repeat), the average person is unable to do such things.

I was watching a show on the History Channel called “Shoot Out.” They were talking about a hostage situation where the gunman had a shotgun pointing at and taped to a guy’s back. The gunmen and the hostage were outside, with SWAT surrounding them, and the gunman was doing a countdown. He stated that when he said “0″ he would shoot the hostage.

As the countdown progressed towards 0, the SWAT guys came closer and closer, but not one of them did anything. Finally, the hostage decided to save his own life and lashed out at the gunman, when the gunman came to the number “2.” The gunman and the hostage wrestled with each other until finally a sniper was able to take down the gunman.

The more stories I hear, and the more news I watch I’m convinced that the only person that can save you is yourself. But are you prepared?

The resistance band is a great tool for those that may not have as much experience with free weights, are just starting out with their fitness programs, or if you’re stuck in a hotel room or place without free weights. Choosing the right resistance band is almost as crucial as performing the right exercises. And because there is no number on the side that says “15lbs” or “35lbs,” choosing the right band can get a little confusing.

First off, resistance bands are coded by color based on resistance. This color coded scheme is different for each company, so you have to do a little research before going to the store to purchase your own. Many times, unless it’s a specialty health and fitness store, a store will only carry one or two brands, with only one or two colors. These are usually divided into “for men” and “for women.” You’ll usually be able to determine which one is which just by looking at the packaging (if there’s a woman on it, then its most like for women. Vice versa ). This will actually help you with choosing the right resistance, as you now have a starting point. Whats more, since resistance bands are so cheap, even if you get the wrong resistance, it won’t be a huge financial set back (which may not be true for kettlebells).

I chose my resistance band just by walking into a Models and picking out the cheapest one. I chose the one with the guy on the packaging and went home to find out how difficult it really was to train with a resistance band. Unfortunately there is no logo on the band for me to tell you guys what company it is from. However, I can provide you guys with a starting point:

For Versa-Tube:
Black – Men, Advanced fitness,
Yellow – Women, Beginners
Green – Beginners, Men and Women
Red – Average Fitness, Men and Women
Blue – Advanced Fitness, Men and Women

Price Range: $5 – $8

For Lifeline Professional:
Level 1 – Teal – 10 lbs of resistance
Level 2 – Purple – 20 lbs of resistance
Level 3 – Pink – 30 lbs of resistance
Level 4 – Magenta – 40lbs of resistance
Level 5 – Orange – 50lbs of resistance
Level 6 – Red – 60lbs of resistance
Level 7 – Yellow – 70lbs of resistance
Level 8 – Green – 80lbs of resistance
Level 9 – Blue – 90lbs of resistance
Level 10 – Black – 100lbs of resistance

Price Range: $11 – $17

Use this as a guide. If you come across any other quality companies, please let me know.

Developing your own resistance band training routine is fairly simple. I normally do not include them in my regular workouts simply because I perform exercises which are ballistic in nature. There is very little momentum use when it comes to resistance band training. This is precisely why resistance bands are often used for speed training.

When training for speed, and athlete strapped to heavy duty resistance bands and told to run or perform some sort of calisthenic exercise. I have used the resistance band as a punching drill by wrapping the band around a free-standing heavy bag behind me, and throwing punches towards a focus mitt which is held by a partner. Try performing 20 reps with each hand with the resistance band, then perform another 20 reps without the resistance band. You will notice a considerable increase of speed in your punches.

I have included a sample resistance routine for you guys to start off with:

Monday/Wednesday/Friday

Compound Circuit:

• Chest Press 3 x 8
• Band Rows 3 x 10
• Squats 3 x 15
  

Rest 5 minutes, then:

Isolation Circuit:

• Shoulder Press 2 x 10
• Bicep Curl 2 x 8
• Upright Rows 2 x 10
• Tricep Extension 2 x 8
  

As stated, perform 3 rounds of the compound circuit, resting 60 seconds between each round, then rest 5 minutes after the last round, and move onto the isolation circuit. This is a great beginner routine and something that you can perform in a hotel room. The workout will not take you long if performed correctly. Feel free to scale the workout based on your fitness level.

A few more pointers regarding resistance bands:

• Resistance bands will feel completely different then what you are used to. If you are a kettlebell, free weight, or bodyweight fanatic (such as myself), then you will be pleasantly surprised as to the difficulty and effectiveness of resistance band training.
  
• Resistance bands are the most diverse pieces of equipment, in that you can easily create your own unique exercise based on your needs.
  
• Resistance bands will wear out eventually due to overuse and if they are exposed to heat for a prolonged periods of time. If your resistance band breaks, don’t go complaining to the company. Expect a resistance band to last 6 months if you use them regularly with traditional exercises. They may go earlier if you use them for sports-specific practice.
• Do not overstretch a band, and start off slowly into a routine. It is not a piece of equipment that is dangerous. But poor technique and over training is dangerous and will put you at risk for injury.
  

I hope this post will help you in purchasing and using resistance bands. Any other questions, feel free to post in comments.