Your muscles grow when you rest. And so the key is stimulation, not annihilation. If you’re really that addicted to training, then instead of doing an intense workout, you can just keep yourself active with sports on your off days. Remember one thing – in order to stimulate muscle mass, and give it a...
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Tags: big muscles, Fat Loss, quick workout, Quick Workouts, rest
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Image by Rockin’ Rob In the last installment, we went over how to choose the right training split and how to organize your exercises based on that split. I hope now you have a rough schedule set up.The next step is to determine how many repetitions to perform per exercise. Use the following table...
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Tags: 8 reps, Bodyweight Training, Exercises, gains, goal, guidelines, increase, mass, pull-up, pullups, rep range, repetition, rest, strength, treainee
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Split Training refers to the way you organize your fitness program based on body parts, movements, and exercises. There are three methods of organizing fitness plans that I particularly use very often: Full Body, Upper/Lower Split, and Push/Pull/Legs Split. Full Body A full body program is where you train your entire body in one...
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Tags: athletes, chin-ups, lower body, mixed-grip chinup, muscle groups, pull-ups, rest, specific improvements, upper body, Workout
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Image by d_vdm Last Month, I presented the first month of the 12-week Advanced Strength Program. This month, the first change we will be making is in the movements. The Front Squat will be replaced with the Back Squat, and the Bent Over Row will be replaced with the Bench Press. There will also...
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Tags: bench press, deadlift, download, goal, heavier, overhead squat, power clean, push press, reps, rest, sets, shock, stimulus, weights, Workout
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This is the fourth installment of the Fat Loss is a Battle series: 5 rounds of:10 16kg Kettlebell Snatch, each Side 10 Double Unders Substitutions Kettlebell Snatches can be performed by dumbbells. Some bodyweight exercises can be burpees, pullups, or squat jumps.Double Unders can be substituted by sprints or any high intensity cardio. Progressions...
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Tags: beginners, double-unders, dumbbell cleans, dumbbell swing, Fat Loss is a Battle, intermediate, kettlebell clean, kettlebell swing, rest, sprints
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Click here to Learn how to Train at a High Intensity Level in the Comfort of your Own Home The following is guest post from Josh Levine of FortisMag. Traditionally we think that in order to increase aerobic capacity (the ability to take in oxygen and use it efficiently) that we need to run,...
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Tags: efficiently, increase aerobic capacity, meter, oxygen, program, rest, short sprint workout
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The following is a guest post from Josh Levine from FortisMag. This workout is great for people who don’t have much time to train but want to get a great workout in. It doesn’t take long to complete, but when you are done you are completely spent. Here’s how it works: First you do...
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Tags: 2-3 feet, bench, body lifts, dips, pull-ups, push-ups, rest, simple, substitute, train, Workout
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The normal range for rest in a typical workout is 2 minutes. If you’ve been training consistently with the previous four principles, it’s now time to take a look at how much you’ve been resting between each set. The idea is to gradually decrease your workouts. The following is a 7-week plan to get...
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Tags: 2 minutes, 30 seconds, 7 week, form, issues, normal range, plan, rest, tired, week, workouts
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The idea is to move faster within your workout. Supersets have been used for years to enhance the intensity of their workouts. Here’s how I would use them in our sample program: Day One: Chest Flat Bench Press 5×5 Superset: Incline Flies 4×8 Barbell Curl 4×8 Day Two: Legs Barbell Squats 5×5 Dumbbell Lunge...
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Tags: Circuit, Exercises, fitness level, injury, lower body exercises, major lifts, rest, sets, time your workout
Posted in program design | 5 Comments »