Tag Archives: Size

07Mar 2013

Methods Workout

There really isn’t that much of a difference between strength endurance, maximal strength, and fat loss programs. As I was talking to a friend on Facebook:

Friend
10:20pm Jan 11th

u know its funny do u really have to run in order to build endurance? or are there other ways of doing it?

Me
12:42am Jan 12th

dang son. It’s OBVIOUS you haven’t been going to my website.

Friend
12:42am Jan 12th

lol hahaha

Me
12:53am Jan 12th

well, basically it depends on what kind of endurance you want to develop. I think the biggest thing that people don’t realize is that everything is connected. If you increase you base strength, it’ll help you increase your endurance.

Running distance will help with recovery. Calisthenics will help you improve your max lifts and vice versa. Your body is designed for survival, and hence all your workout should revolve around elements of ….well…EVERYTHING.

Does that make any sense?

Friend
1:09am Jan 12th

yes. how about if u wanted to lets say prepare yourself to be a mountain climber. or something that exerts ur body in such a way what would you have to work on endurance wise

Me
1:47am Jan 12th

Good question. I have a background in martial arts, which is basically a power and endurance sport. Mountain climbing is more of a strength endurance sport. You don’t need to exert maximal power in order to pull yourself up and climb a mountain, however you do need good agility, base strength, and flexiblity if you need move out of a region really quickly (if you’re in danger).

Now, just ask yourself a question: what the hell does running have to do with climbing a mountain? Nothing really. The best way to get better at mountain climbing is to climb mountains. 30 minutes on a Rowing machine is better than 30 minutes on a treadmill because of the type of trianing you’re doing.

Rowing is a fully body workout emphasising the back and the legs. Climbing is a fully body workout working the back and the legs. In addition, you’d want to work on your grip, lung capacity, and mental toughness.

Me
1:52am Jan 12th

What I’m trying to say is that in order to develop a decent training program you need to first identify the elements that you need to achieve your goal. Once you do that, you find out your weaknesses, and start building a routine around that.

I have a huge problem with typical bodybuilding routine because they’re typical bodybuilding routines, and focus only one one thing: making one muscle bigger without regard to any other qualities out there.

So if you wanna be a mountain climber, train like a mountain climber. If you want to be a gymnast, get yourself on some rings. If you want to lose fat, than do everything in your power to raise your metabolic rate.

But the most important thing is that you include as many parameters as possible, creating an element of randomness.

As you can see, a lot of high intensity exercise can help you improve multiple qualities at once, including endurance, fat loss, strength, and size. One fitness program that does this effectively is the Athletic Body Workout.

Click here to Grab your Copy of Athletic Body Workout

06Mar 2013

Workout Compound Exercises

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!

17Nov 2009

Dumbbells Routine

In my One-arm Dumbbell Exercises instructional video, I demonstrated four dumbbell exercises that you can do in the comfort in your own home to increase your strength endurance, burn fat, and build muscle mass.

However, if your primary goal were to increase your maximal strength and power, you would have to use a slightly different approach to training.

The first change that you want to do is increase your rest periods. I was resting a minute after each circuit. For power, I can still combine all four exercises in a circuit, but would have to rest 3 minutes for full recovery.

This is because you need to recover fully when working on maximal strength qualities. Otherwise, if you’re using heavy weights and your form fails, you risk injuring yourself.

Frequency is another factor that you must change slightly. Based on your level of fitness, you may need a day or two of full rest before you do another power and strength dumbbell workout.

I like to work different fitness qualities every day to keep my body guessing and to also help aid recovery. For example, one day I’ll do some heavy strength training, then the next day I’ll do some light dumbbell work, then the following day I’ll either rest or experiment with a new exercise.

The idea is to feel it out. Most people can handle one or two really intense workouts per week.

When you’re working on strength and power, the only really good way of making your workouts progressively intense is to add weights. However, since we are talking about home training here, we may be limited to how much resistance one has access to.

Hence, another really good way of developing an intense workout and also helping to make you stronger is to gradually decrease your rest intervals, as you get better. So you may start out with a 3-minute rest in your first week, then drop down to 2 and a half-minute, etc.

This will force your body to recover faster.

Another way to increase your strength and power if you’re limited in weights is to gradually increase your sets. However, there will be a point where you will have to purchase heavier weights.

How many sets can you increase until the workout gets too boring or too long? However, I’d be very surprised if I came across a trainee performing 10 sets of an exercises using maximal weights and resting less than 30 seconds between each circuit.

The two exercises that are the best for developing power are the dumbbell clean and the dumbbell swing. These two exercises have the greatest carry over to sports and lifestyle fitness.

The overhead squat is your key to developing maximal strength. If they say that the barbell squat is the king of all exercises, then the one-arm overhead dumbbell squat is the king of all dumbbell exercises.

The optimal rep range for developing maximal strength is one to three reps, and the optimal rep range for developing power is 4 to 6 reps.

If you’re looking for an effective dumbbell routine to help you improve your size and strength, as well as allow you to burn fat and increase your athletic fitness, then I suggest grabbing a copy of Superior Dumbbell Workout.

Click Here to Grab your Copy Today!