I completely agree with this statement as a personal trainer and coach. The best training is one that matches with how you use your body outside the gym. Great post!
Originally posted on motus virtute:
Fitness writers, whether they are professionals or amateurs (such as me), enthusiasts or internet gurus, have been telling people how to train, and why they should workout the way they/we say in complete disregard to their lifestyle. To add more to the confusion, they’ll not only tell you how to train, but will offer a myriad of exercises that can (and should) take your brain into meltdown.
I’m calling bullshit.
I do, even though I tell people how they should train as well, giving them ample reasons as to why. Is this wrong? Not necessarily. Are you going to fail reaching your goals? Probably not. Why? Most things will and should work, as long as you know what and why you’re doing them and you keep all other things in context.
Why your training should meet your lifestyle
1. You’ll have fun
I think this is self explained. You’re not a pro, and seriously, doing something that…
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Originally posted on PushUP24:
It’s easy to think you’re doing the right thing in the gym, but you may be dropping the ball. Certain exercises are more technically demanding than others, and learning their major cues once may not cut it in the grand scheme of things. Getting “comfortable” with certain movements can sometimes allow a lifter to “slip” into form that’s less than perfect. Not to worry, we’ve got your back. The Rookie Mistakes series serves as a call to action for lifters of all experience levels to practice perfect form on the road to achieving fitness success.
Before the Rookie Mistakes series comes to a close, we’re putting the king of lower-body exercises—the squat—under the spotlight. The barbell back squat trains every muscle group, not just the…
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Gym Entry #1
Dual Lat Pull Down-
For this exercise, I focused on achieving full contraction and held each rep for 3 seconds each. Doing this not only achieves higher contraction, but also goes a very long way to growing a higher rate of motor neuron connectivity. Doing this promotes far more growth of muscle than doing 100 reps with no hold. I also sat reverse from the cable machine, to target more of the upper lats. In bodybuilding, this position is best affiliated with the rear double bicep pose where the upper lats are squeezed.
5×8-10 with 3 second hold each rep
Reverse Grip Bent Over Barbell Row-
Now, for years I have done bent over rows with hands over the bar. This has always resulted in a strong back, and some great definition and size. However, my lower lats are still too high. So, to bring those lats down more, and create even more size WITH definition, I opted to try the reverse grip. I must say, this really changed the exercise! For one, reversing your grip on the bar limits the range of motion. Rather than being a negative, this limit actually ENHANCES the exercise! There was 100 times more contraction as the weight held constant tension, and the squeeze at the top was complete. I usually do about 185ibs to 315ibs on this exercise with hands over, but with reverse grip, or supine grip, I only did 125ibs for higher reps. I’m going for size, and not maximum one rep record breaking! Incredible exercise, and I highly, highly recommend you try it out!
4×8-12 with complete hold on top and slow on negative
T- Bar Row-
This exercise is for lowering the lats and creating thickness in the back. Primarily, it works the middle back, but also works all other muscles of the back, as well as, the biceps. An incredible exercise, this one does not require a lot of weight to be effective! Focus on the full squeeze and range of each rep and REAP THE BENEFITS! This is personally one of my favorite back exercises, and you most definitely should give it a try.
5×8-10 hold on top 2 seconds and slow on the negative
Wide Grip Lat Pull Down-
Normally I would perform this exercise with the standard cable pull, but my gym recently gained a newer free weight machine that I had to try. Nothing wrong with experimenting with new equipment! So this machine moves with the body. Some of you are probably familiar with these. Rather than being stationary, they allow for fuller contraction by allowing the seat move with the user. So I hopped on, and gave it a go. IM GLAD I DID! All my doubts were tossed out the window, my friends. I started slow, light, and focused on full contracting with really slow negatives. Then I had to break this machine in with some heavier weight! blasted with two plates each side, 2 or 3 second hold on the squeeze for each rep, and a brutal 5 second hold on the final rep of each set. REALLY CRUSHED IT! Since the feel of the machine allowed for fuller contraction, I switched things up a bit. First 5 or so reps I would do short range, full tension, slower reps, then switched to normal pace and normal range reps for the final count. This really got down to those fibers that are normally neglected by standard pull downs, and go a long way to creating size and definition.
And that was my back workout for the weekend. I normally do one arm dumbbell rows, but this particular night, I really wanted to go for the full squeeze and try some new techniques out. If you want more tips or questions on your current routine or want help structuring one out, contact me!
For more tips and exercises, check out my iBook: GymMutt Fitness 5 Easy Steps to Losing Weight
Never forget water! It does more for you than you ever thought possible. Stay thirsty my friends.
Protein shakes are a MUST, and they can become so routine they become boring. Here’s a nice switch up! Try this shake!
Originally posted on fitisthenublack:
1 cup frozen strawberries
1/3 cup frozen pineapple
1 scoop vanilla protein powder
1 handful spinach
Water (to max fill line of Nutribullet)
Add all ingredients (starting with the spinach) to your nutriullet, blend and enjoy!
Great article on the importance of training DURING recovery, and the roll machines play in that training! A MUST!
Originally posted on Holistic Fitness Nutrition & Life :
In most cases an inappropriate loading scheme or resistance profile, means that the machine works against your…
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Yeah, I went there. The body is a castle. It’s our fortress. For it to withstand the demands of life, it needs a strong foundation. There is no getting away from it, the legs are the base of strength and neglecting them is not an option! Here’s my leg workout from last night:
Hack Squat 5×12
Leg Extensions 5×8-15
Dumbbell Squat 10×4
Seated Leg Curls 4×10
30 seconds or less rest in between sets, and 30 minutes stretching after workout.
For more leg exercises and in-depth walk-throughs, check out: https://itunes.apple.com/us/book/book-title/id844315743?ls=1&mt=11