27 Aug
Blog

Adapt Workout Goals to Chronic Pain and Injury

There is no getting around it: Chronic pain, be it due to an illness, a persistent injury or an acute incident, sucks.

If you are an active or competitive person and have ever been seriously injured or struggled with significant pain, you know that it can be devastating. If you are a coach or trainer you know that keeping a client motivated and even compliant in this scenario is incredibly difficult, to say the least.

Why can a seemingly superficial problem like an injury trigger such a strong grief response?

People, especially those attracted to competitive or challenging physical activity, generally have a why, what is our ultimate ultimate goal, and the how, how we want to achieve it that motivates us in our training.

When we figure out how this aligns with our goals and makes us feel productive, We often begin to identify with how it relates the ultimate end goal to our ways of achieving it.

If someone's goal is to get stronger and their way to achieve that goal is to stick to a powerlifting program, it is not uncommon for that person to identify as someone who does deadlifts, benches, and squats instead of identifying as a person who generally wants to be stronger.

Pain and injury are uniquely powerful in their ability to keep us away from the things that are fundamental parts of our identity.

When I identify as a powerlifter and suffer a back injury that keeps me deadlifting and squatting for an extended period of time, it feels like a large part of me is gone. That feeling sucks.

When or when the problem becomes chronic, a different set of challenges arise. Often times, we can save our motivation by relying on the idea that our pain or injury is temporary.

When this is no longer the case, we lose hope and can act in harmful ways, e.g. B. by stopping physical activity altogether.

There is a typical process of grieving for injuries that I consider normal and sometimes inevitable. Still, there are specific steps we as athletes and coaches can take to circumvent some of the deleterious effects of this process.

1. Develop a symbiotic, proactive relationship with pain

Develop a symbiotic yet proactive relationship with your pain or injury. Irrational behavior about the harm and pain often stems from an attitude that the pain is or is not an adversary.

When we are seriously injured or in chronic pain, our perception of that pain needs to change so that we can maintain our spiritual well-being and act in a way that supports our ultimate goals.

The first step is to consider the possibility of this restriction not being lifted for a while. Some may call this idea radical acceptance; no matter where you have been or where you want to be, Accept where your body is now.

At the same time, take daily actions to make sure you are doing something to relieve the pain. Work with a qualified practitioner on the proactive piece.

Bottom line: accept your current circumstances, but take steps daily to change them.

2. Think objectively about why and how

Think more objectively about your why, and then find other options. One of the exercises I do with my clients is to explore the roots of their primary goals (AKA, their why).

If we lose our preferred method, we have to find different ways to get to the why. Sometimes the why is not as clear as it seems.

For example, if someone says their end goal is a pullup, their real goal might be:

  • Develop more upper body strength
  • Become more effective on a particular activity
  • To achieve something physically new

Conclusion: get to the bottom of your why. Then start thinking about alternative options.

3. Develop and improve your movement toolbox

Develop and improve your movement toolbox. One of the most powerful insights I see from customers is this When it comes to exercise, there are always other options.

These options are dynamic and can change from day to day. They almost always change as our body adapts to new circumstances and balances them out.

Over time, however, we find that a certain tool (AKA a certain how) is not available to usThere is always another tool that we can use.

In extreme circumstances such as a systemic flare-up or the like, the tool may not be physical, but it still helps us get closer to one of our real end goals. This principle enables us to remain productive and to move despite our acute or chronic limitations.

Bottom line: always have a plan B (and C) ready.

The bottom line of the bottom line

While injury and pain can steal the limelight and seemingly take us away from our goals, we can still make progress by changing our perceptions, realizing what we need, and getting a little creative with our solutions.

Identify, adapt and move.

27 Aug
Blog

Adapt Workout Goals to Chronic Pain and Injury

There is no getting around it: Chronic pain, be it due to an illness, a persistent injury or an acute incident, sucks.

If you are an active or competitive person and have ever been seriously injured or struggled with significant pain, you know that it can be devastating. If you are a coach or trainer you know that keeping a client motivated and even compliant in this scenario is incredibly difficult, to say the least.

Why can a seemingly superficial problem like an injury trigger such a strong grief response?

People, especially those attracted to competitive or challenging physical activity, generally have a why, what is our ultimate ultimate goal, and the how, how we want to achieve it that motivates us in our training.

When we figure out how this aligns with our goals and makes us feel productive, We often begin to identify with how it relates the ultimate end goal to our ways of achieving it.

If someone's goal is to get stronger and their way to achieve that goal is to stick to a powerlifting program, it is not uncommon for that person to identify as someone who does deadlifts, benches, and squats instead of identifying as a person who generally wants to be stronger.

Pain and injury are uniquely powerful in their ability to keep us away from the things that are fundamental parts of our identity.

When I identify as a powerlifter and suffer a back injury that keeps me deadlifting and squatting for an extended period of time, it feels like a large part of me is gone. That feeling sucks.

When or when the problem becomes chronic, a different set of challenges arise. Often times, we can save our motivation by relying on the idea that our pain or injury is temporary.

When this is no longer the case, we lose hope and can act in harmful ways, e.g. B. by stopping physical activity altogether.

There is a typical process of grieving for injuries that I consider normal and sometimes inevitable. Still, there are specific steps we as athletes and coaches can take to circumvent some of the deleterious effects of this process.

1. Develop a symbiotic, proactive relationship with pain

Develop a symbiotic yet proactive relationship with your pain or injury. Irrational behavior about the harm and pain often stems from an attitude that the pain is or is not an adversary.

When we are seriously injured or in chronic pain, our perception of that pain needs to change so that we can maintain our spiritual well-being and act in a way that supports our ultimate goals.

The first step is to consider the possibility of this restriction not being lifted for a while. Some may call this idea radical acceptance; no matter where you have been or where you want to be, Accept where your body is now.

At the same time, take daily actions to make sure you are doing something to relieve the pain. Work with a qualified practitioner on the proactive piece.

Bottom line: accept your current circumstances, but take steps daily to change them.

2. Think objectively about why and how

Think more objectively about your why, and then find other options. One of the exercises I do with my clients is to explore the roots of their primary goals (AKA, their why).

If we lose our preferred method, we have to find different ways to get to the why. Sometimes the why is not as clear as it seems.

For example, if someone says their end goal is a pullup, their real goal might be:

  • Develop more upper body strength
  • Become more effective on a particular activity
  • To achieve something physically new

Conclusion: get to the bottom of your why. Then start thinking about alternative options.

3. Develop and improve your movement toolbox

Develop and improve your movement toolbox. One of the most powerful insights I see from customers is this When it comes to exercise, there are always other options.

These options are dynamic and can change from day to day. They almost always change as our body adapts to new circumstances and balances them out.

Over time, however, we find that a certain tool (AKA a certain how) is not available to usThere is always another tool that we can use.

In extreme circumstances such as a systemic flare-up or the like, the tool may not be physical, but it still helps us get closer to one of our real end goals. This principle enables us to remain productive and to move despite our acute or chronic limitations.

Bottom line: always have a plan B (and C) ready.

The bottom line of the bottom line

While injury and pain can steal the limelight and seemingly take us away from our goals, we can still make progress by changing our perceptions, realizing what we need, and getting a little creative with our solutions.

Identify, adapt and move.

25 Jul
Blog

The 12-Week Workout Designed to Amplify Fat Loss

If you want to improve muscle definition and accelerate your way to washboard abdominal musclesThen use this fat-loss-specific, three-phase, muscle-preserving training system. Everyone is wondering what to do after the COVID lockout.

Tom MacCormick has put together a great article that describes how you can make profits again. This inspired me to put together this special piece for the guys out there who just want to drop this unwanted COVID-19 fat gain.

Now that more and more gyms are reopening, many guys want to get back in shape quickly.

This simple, effective methodology increases energy consumption session by session and leaves you in a sweat pool – You can expect to be done in less than 45 minutesprovided you do proper physical preparation before starting.

The goal is to increase energy consumption over timeand that starts with the efficiency of mobilizing and using energy via the mitochondria. It shows that increasing muscle / strength endurance quality shows the more positive effects by increasing mitochondrial density. 1

The more mitochondria we have in our cells, the faster we can lose fat and improve muscle development. People who participate in this type of training increase the total content of GLUT-4 transporters in the trained muscle. This means that there is an increased maximum capacity for glucose transport in the trained muscle. 2

This increase in mitochondria is the reason why phase 1 should prepare you for the successive training phases.

During each phase, the intensity and density increase in each primary exercise and phase.

the main goal

The goal of any fat loss-specific programming is to increase the amount of work (density) that is done in each successive training phase.

This is a great workout that is used in most phases of my new client's initial fat loss. From the start, my clients' programs have been designed to increase energy delivery by manipulating multiple variables to complement the efficiency of energy production and fat mobilization.

In every fat loss program, we need to address three key components:

  1. Increase the intensity and quality of lifting.
  2. Increase the training volume in every training phase.
  3. Increase the density of training for each successive phase.

Phase 1 – weeks 1-4

The lower / upper superset

Phase 1 – How it works

By switching between a lower and an upper body movement, we can do more work while one muscle is resting and another is working. This constant shift of the muscles:

  • Pays more attention to the body
  • Increases energy consumption
  • Equivalent to burning more calories

Exercises like deadlifts, bench presses, squats can be useful, but are not necessary. As we know, there will be an improvement in the first 2-3 weeks of a new training program from a neuromuscular adjustment point of view before substantial muscle growth can occur

It is therefore important to choose movement patterns that you can use to make progressScore them from the first phase so that you can make even greater progress in the successive phases.

If you don't feel well, don't squat. If you're not comfortable with deadlifts, don't lift. It's easy; You want a result. Do not do things that could prevent you from achieving this result.

Phase 1 – directions

Carry out each training (A&B) twice a week. Exercise series A and B follow the Superset format, while the C series contains three exercises that act as finishers. You complete the required number of sets for the A series before moving on to the B series and then the C series of exercises.

There is also a smaller rest period between each superset. This is simply the time it should take to prepare for the next exercise in the sequence. Stay true to the rest times and get your work done.

Phase 1 – training plan, weeks 1-4

  • Monday – Training A.
  • Tuesday – Training B.
  • Wednesday – Active recovery
  • Thursday – Training A.
  • Friday – Training B.
  • weekend – Active recovery / rest

Phase 1 – Training A.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period.

The 12-week training to increase fat loss - training, weight lifting, fitness, training, weight loss, fat loss, squats, deadlifts, abdominal muscles, bench press

Phase 1 – Training B.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period.

Courtesy of The Physique Coach

Phase 2 – weeks 5-8

The lower / upper superset step loading method

Phase 2 – How it works

After the same suit as phase 1, phase 2 changes with a slight adjustment between a movement of the lower body and the upper body. The adjustment shifts the intensity of the weight that is raised during the primary exercises, as well as an increase in workload.

The step loading method is simple; With each set, you decrease the number of repetitions and increase the weight (intensity) to call these high-threshold motor units. While it is important to lift hard, the goal is not to lift as hard as possible or to come very close to failure on the first set of exercises.

As the groups of eight advance, look at how shortly before the failure you use a 2-RIR approach for these sets. This just means that you are using a weight that allows you to do the reps of 8 but still have two reps in the tank.

The exercises in this phase continue with the same exercise style as in the previous phase, with some angles or types of equipment used being slightly different.

Phase 2 – directions

Carry out each training (A, B, C) in sequence. Double each week and keep spinning as you will see below. Exercise series A and B follow the Superset format, while the C series contains three exercises that act as finishers. You will complete the A series before proceeding with the B series and then with the C series.

There is also a smaller rest period between each superset. This is simply the time it should take to prepare for the next exercise in the sequence. Stay true to the rest times and get your work done.

The step-load method is therefore used in the A-series Make sure you join in and increase the intensity after hiring.

Phase 2 – training plan, weeks 5-8

Week 5

  • Monday – Training A.
  • Tuesday – Training B.
  • Wednesdayy – Active recovery
  • Thursday – Training C.
  • Friday – Training A.
  • weekend – Active recovery / rest

Week 6

  • Monday – Training B.
  • Tuesday – Training C.
  • Wednesday – Active recovery
  • Thursday – Training A.
  • Friday – Training B.
  • weekend – Active recovery / rest

Week 7

  • Monday – Training C.
  • Tuesday – Training A.
  • Wednesday – Active recovery
  • Thursday – Training B.
  • Friday – Training C.
  • weekend – Active recovery / rest

Week 8

  • Monday – Training A.
  • Tuesday – Training B.
  • Wednesday – Active recovery
  • Thursday – Training C.
  • Friday – Training A.
  • weekend – Active recovery / rest

Phase 2 – Training A.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.

Courtesy of The Physique Coach

Phase 2 – Training B.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.

Courtesy of The Physique Coach

Phase 2 – Training C.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.

Courtesy of The Physique Coach

Phase 3 – weeks 9-12

6-12-25 Body Comp method

Phase 3 – How it works

Three exercises are used for each muscle group, which are divided as a tri-set into the following format:

  1. Rib cage and back
  2. legs
  3. Shoulder and arms

The goal of this phase is to use it at the peak of our fat loss efforts and increase the density of each session, accumulate a ton of lactic acid and cell swelling.

This does not mean that you only chase the pump each time you exercise. It is important to adjust the number of repetitions to the weight being lifted to maintain an intensity level, especially during the first exercise with six repetitions.

Pay attention to the pace used in each exercise as this also determines the training response we are looking for:

  • Maintain the intensity.
  • Keep up the pace.
  • Keep the tension up.
  • Don't leave anything in the tank.

Tip:: Try not to reduce the working weight used in this phase. If you feel tired on some days, just use the rest technique for five seconds and do the required number of repetitions to finish the set.

The great thing about this phase is that you can follow the standard rotation of the workouts and then choose the second session of your choice.

  • Do you want to work on your chest and back or do you want to improve those delts and arms?
  • The goal is to complete all three workouts and add the 4th workout of your choice.

I'll outline the three different scenarios in which the focus can be different.

Phase 3 – training plan, weeks 9-12

Week 9

  • Monday – Chest, back
  • Tuesday – Legs
  • Wednesday – Active recovery
  • Thursday – Chest, back
  • Friday – shoulders, arms
  • weekend – Active recovery / rest

Week 10

  • Monday – Legs
  • Tuesday – Chest, back
  • Wednesday – Active recovery
  • Thursday – Legs
  • Friday – shoulders, arms
  • weekend – Active recovery / rest

Week 11

  • Monday – Chest, back
  • Tuesday – shoulders, arms
  • Wednesday – Active recovery
  • Thursday – Legs
  • Friday – shoulders, arms
  • weekend – Active recovery / rest

Week 12

  • Monday – Chest, back
  • Tuesday – Legs
  • Wednesday – Active recovery
  • Thursday – Chest, back
  • Friday – shoulders, arms
  • weekend – Active recovery / rest

Phase 3 – chest and back

Courtesy of The Physique Coach

Phase 3 – legs

Courtesy of The Physique Coach

Phase 3 – shoulders and arms

Courtesy of The Physique Coach

Strategic nutrition

We all know that no matter what exercise method you use, the bottom line is how you organized your food intake. While it's mostly about the training system itself, there is a special diet periodization that works incredibly well with this approach.

For those who want a little more information on how nutrition can affect your physique and performance, I also gave some in-depth background information on exercise nutrition in this article.

Otherwise, just follow the guidelines below.

Phase 1 – nutritional goals, weeks 1-4

In phase 1, you want to take a low-carb approach. These first four weeks are intended to help improve insulin sensitivity, glucose transport and mitochondrial density.

Although there are several ways to classify a low-mod carbohydrate approach, I'll keep it simple and base it on a percentage of total food intake.

  • protein – 35%
  • carbohydrates – 20%
  • Fats – 45%

For example, an 80 kg man with a TDEE of 2,200 kcal would be hired as follows:

  • protein – 0.35 x 2,200 = 770 kcal divided by 4 = 192 g
  • carbohydrates – 0.2 x 2,200 = 440 kcal divided by 4 = 110 g
  • Fats – 0.45 x 2,200 = 990 kcal divided by 9 = 110 g

Phase 2 – Nutrition Goals, Week 5-8

Phase 2 will be a decrease in fats and an increase in carbohydrates to further improve insulin sensitivity and glucose transport by appropriating the increase around our workout. This also serves to condition the absorption of glucose and amino into the muscle cells while increasing performance.

  • protein – 35%
  • carbohydrates – 30%
  • Fats – 35%

Let us assume that after 2,200 kcal of food from the 80 kg man he removed 200 kcal for phase 2:

  • protein – 0.35 x 2,000 = 700 divided by 4 = 175 g
  • carbohydrates – 0.35 x 2,000 = 700 divided by 4 = 175 g
  • Fats – 0.30 x 2,000 = 600 divided by 9 = 67 g

Over the past four weeks, we'll be following the same trend as in phase two, with a reduction in fats but a percentage increase in both protein and carbohydrates.

Phase 3 – Nutrition Goals, Week 9-12

If he continues with the 80 kg man and assumes that he will drop another 200 kcal, his nutritional goals would be the third phase:

  1. protein – 0.4 x 1,800 = 720 divided by 4 = 180 g
  2. carbohydrates – 0.4 x 1,800 = 720 divided by 4 = 180 g
  3. Fats – 0.2 x 1.800 = 360 divided by 9 = 40 g

This last phase culminates in the scope and density of the planned training sessions. Due to the high volume, the Timing of carbohydrates around your workout will be crucial. The insulin sensitivity, the glucose transport and the distribution of the nutrients have been prepared for this, so you can expect some crazy pumps.

References::

  1. Tanaka, H., Swensen, T. "Influence of strength training on endurance performance." Sport Med. 25, 191-200 (1998).

  2. Tiidus, Peter M & Houston, Michael E., 1941-2008. (Author.) & Tupling, A. Russell, 1970- (Author.) "Biochemistry Primer for Exercise Science (4th edition)." Human Kinetics, Champaign, Ill, 2012.

  3. Toshio Moritani et al. "Neuromuscular adjustments in the acquisition of muscle strength, strength and motor tasks." Journal of Biomechanics, V. 26, Supplement 1, 1993, p. 95-107.

24 Jul
Blog

The 12-Week Workout Designed to Amplify Fat Loss

If you want to improve muscle definition and accelerate your way to washboard abdominal musclesThen use this fat-loss-specific, three-phase, muscle-preserving training system. Everyone is wondering what to do after the COVID lockout.

Tom MacCormick has put together a great article that describes how you can make profits again. This inspired me to put together this special piece for the guys out there who just want to drop this unwanted COVID-19 fat gain.

Now that more and more gyms are reopening, many guys want to get back in shape quickly.

This simple, effective methodology increases energy consumption session by session and leaves you in a sweat pool – You can expect to be done in less than 45 minutesprovided you do proper physical preparation before starting.

The goal is to increase energy consumption over timeand that starts with the efficiency of mobilizing and using energy via the mitochondria. It shows that increasing muscle / strength endurance quality shows the more positive effects by increasing mitochondrial density. 1

The more mitochondria we have in our cells, the faster we can lose fat and improve muscle development. People who participate in this type of training increase the total content of GLUT-4 transporters in the trained muscle. This means that there is an increased maximum capacity for glucose transport in the trained muscle. 2

This increase in mitochondria is the reason why phase 1 should prepare you for the successive training phases.

During each phase, the intensity and density increase in each primary exercise and phase.

the main goal

The goal of any fat loss-specific programming is to increase the amount of work (density) that is done in each successive training phase.

This is a great workout that is used in most phases of my new client's initial fat loss. From the start, my clients' programs have been designed to increase energy delivery by manipulating multiple variables to complement the efficiency of energy production and fat mobilization.

In every fat loss program, we need to address three key components:

  1. Increase the intensity and quality of lifting.
  2. Increase the training volume in every training phase.
  3. Increase the density of training for each successive phase.

Phase 1 – weeks 1-4

The lower / upper superset

Phase 1 – How it works

By switching between a lower and an upper body movement, we can do more work while one muscle is resting and another is working. This constant shift of the muscles:

  • Pays more attention to the body
  • Increases energy consumption
  • Equivalent to burning more calories

Exercises like deadlifts, bench presses, squats can be useful, but are not necessary. As we know, there will be an improvement in the first 2-3 weeks of a new training program from a neuromuscular adjustment point of view before substantial muscle growth can occur

It is therefore important to choose movement patterns that you can use to make progressScore them from the first phase so that you can make even greater progress in the successive phases.

If you don't feel well, don't squat. If you're not comfortable with deadlifts, don't lift. It's easy; You want a result. Do not do things that could prevent you from achieving this result.

Phase 1 – directions

Carry out each training (A&B) twice a week. Exercise series A and B follow the Superset format, while the C series contains three exercises that act as finishers. You complete the required number of sets for the A series before moving on to the B series and then the C series of exercises.

There is also a smaller rest period between each superset. This is simply the time it should take to prepare for the next exercise in the sequence. Stay true to the rest times and get your work done.

Phase 1 – training plan, weeks 1-4

  • Monday – Training A.
  • Tuesday – Training B.
  • Wednesday – Active recovery
  • Thursday – Training A.
  • Friday – Training B.
  • weekend – Active recovery / rest

Phase 1 – Training A.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period.

The 12-week training to increase fat loss - training, weight lifting, fitness, training, weight loss, fat loss, squats, deadlifts, abdominal muscles, bench press

Phase 1 – Training B.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period.

Courtesy of The Physique Coach

Phase 2 – weeks 5-8

The lower / upper superset step loading method

Phase 2 – How it works

After the same suit as phase 1, phase 2 changes with a slight adjustment between a movement of the lower body and the upper body. The adjustment shifts the intensity of the weight that is raised during the primary exercises, as well as an increase in workload.

The step loading method is simple; With each set, you decrease the number of repetitions and increase the weight (intensity) to call these high-threshold motor units. While it is important to lift hard, the goal is not to lift as hard as possible or to come very close to failure on the first set of exercises.

As the groups of eight advance, look at how shortly before the failure you use a 2-RIR approach for these sets. This just means that you are using a weight that allows you to do the reps of 8 but still have two reps in the tank.

The exercises in this phase continue with the same exercise style as in the previous phase, with some angles or types of equipment used being slightly different.

Phase 2 – directions

Carry out each training (A, B, C) in sequence. Double each week and keep spinning as you will see below. Exercise series A and B follow the Superset format, while the C series contains three exercises that act as finishers. You will complete the A series before proceeding with the B series and then with the C series.

There is also a smaller rest period between each superset. This is simply the time it should take to prepare for the next exercise in the sequence. Stay true to the rest times and get your work done.

The step-load method is therefore used in the A-series Make sure you join in and increase the intensity after hiring.

Phase 2 – training plan, weeks 5-8

Week 5

  • Monday – Training A.
  • Tuesday – Training B.
  • Wednesdayy – Active recovery
  • Thursday – Training C.
  • Friday – Training A.
  • weekend – Active recovery / rest

Week 6

  • Monday – Training B.
  • Tuesday – Training C.
  • Wednesday – Active recovery
  • Thursday – Training A.
  • Friday – Training B.
  • weekend – Active recovery / rest

Week 7

  • Monday – Training C.
  • Tuesday – Training A.
  • Wednesday – Active recovery
  • Thursday – Training B.
  • Friday – Training C.
  • weekend – Active recovery / rest

Week 8

  • Monday – Training A.
  • Tuesday – Training B.
  • Wednesday – Active recovery
  • Thursday – Training C.
  • Friday – Training A.
  • weekend – Active recovery / rest

Phase 2 – Training A.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.

Courtesy of The Physique Coach

Phase 2 – Training B.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.

Courtesy of The Physique Coach

Phase 2 – Training C.

Complete each series of letters in a superset (one at a time). Once you have completed the second exercise, start your rest period. The goal is to improve the recruitment of high threshold motor units week by week by increasing the intensity of the weight used.

Courtesy of The Physique Coach

Phase 3 – weeks 9-12

6-12-25 Body Comp method

Phase 3 – How it works

Three exercises are used for each muscle group, which are divided as a tri-set into the following format:

  1. Rib cage and back
  2. legs
  3. Shoulder and arms

The goal of this phase is to use it at the peak of our fat loss efforts and increase the density of each session, accumulate a ton of lactic acid and cell swelling.

This does not mean that you only chase the pump each time you exercise. It is important to adjust the number of repetitions to the weight being lifted to maintain an intensity level, especially during the first exercise with six repetitions.

Pay attention to the pace used in each exercise as this also determines the training response we are looking for:

  • Maintain the intensity.
  • Keep up the pace.
  • Keep the tension up.
  • Don't leave anything in the tank.

Tip:: Try not to reduce the working weight used in this phase. If you feel tired on some days, just use the rest technique for five seconds and do the required number of repetitions to finish the set.

The great thing about this phase is that you can follow the standard rotation of the workouts and then choose the second session of your choice.

  • Do you want to work on your chest and back or do you want to improve those delts and arms?
  • The goal is to complete all three workouts and add the 4th workout of your choice.

I'll outline the three different scenarios in which the focus can be different.

Phase 3 – training plan, weeks 9-12

Week 9

  • Monday – Chest, back
  • Tuesday – Legs
  • Wednesday – Active recovery
  • Thursday – Chest, back
  • Friday – shoulders, arms
  • weekend – Active recovery / rest

Week 10

  • Monday – Legs
  • Tuesday – Chest, back
  • Wednesday – Active recovery
  • Thursday – Legs
  • Friday – shoulders, arms
  • weekend – Active recovery / rest

Week 11

  • Monday – Chest, back
  • Tuesday – shoulders, arms
  • Wednesday – Active recovery
  • Thursday – Legs
  • Friday – shoulders, arms
  • weekend – Active recovery / rest

Week 12

  • Monday – Chest, back
  • Tuesday – Legs
  • Wednesday – Active recovery
  • Thursday – Chest, back
  • Friday – shoulders, arms
  • weekend – Active recovery / rest

Phase 3 – chest and back

Courtesy of The Physique Coach

Phase 3 – legs

Courtesy of The Physique Coach

Phase 3 – shoulders and arms

Courtesy of The Physique Coach

Strategic nutrition

We all know that no matter what exercise method you use, the bottom line is how you organized your food intake. While it's mostly about the training system itself, there is a special diet periodization that works incredibly well with this approach.

For those who want a little more information on how nutrition can affect your physique and performance, I also gave some in-depth background information on exercise nutrition in this article.

Otherwise, just follow the guidelines below.

Phase 1 – nutritional goals, weeks 1-4

In phase 1, you want to take a low-carb approach. These first four weeks are intended to help improve insulin sensitivity, glucose transport and mitochondrial density.

Although there are several ways to classify a low-mod carbohydrate approach, I'll keep it simple and base it on a percentage of total food intake.

  • protein – 35%
  • carbohydrates – 20%
  • Fats – 45%

For example, an 80 kg man with a TDEE of 2,200 kcal would be hired as follows:

  • protein – 0.35 x 2,200 = 770 kcal divided by 4 = 192 g
  • carbohydrates – 0.2 x 2,200 = 440 kcal divided by 4 = 110 g
  • Fats – 0.45 x 2,200 = 990 kcal divided by 9 = 110 g

Phase 2 – Nutrition Goals, Week 5-8

Phase 2 will be a decrease in fats and an increase in carbohydrates to further improve insulin sensitivity and glucose transport by appropriating the increase around our workout. This also serves to condition the absorption of glucose and amino into the muscle cells while increasing performance.

  • protein – 35%
  • carbohydrates – 30%
  • Fats – 35%

Let us assume that after 2,200 kcal of food from the 80 kg man he removed 200 kcal for phase 2:

  • protein – 0.35 x 2,000 = 700 divided by 4 = 175 g
  • carbohydrates – 0.35 x 2,000 = 700 divided by 4 = 175 g
  • Fats – 0.30 x 2,000 = 600 divided by 9 = 67 g

Over the past four weeks, we'll be following the same trend as in phase two, with a reduction in fats but a percentage increase in both protein and carbohydrates.

Phase 3 – Nutrition Goals, Week 9-12

If he continues with the 80 kg man and assumes that he will drop another 200 kcal, his nutritional goals would be the third phase:

  1. protein – 0.4 x 1,800 = 720 divided by 4 = 180 g
  2. carbohydrates – 0.4 x 1,800 = 720 divided by 4 = 180 g
  3. Fats – 0.2 x 1.800 = 360 divided by 9 = 40 g

This last phase culminates in the scope and density of the planned training sessions. Due to the high volume, the Timing of carbohydrates around your workout will be crucial. The insulin sensitivity, the glucose transport and the distribution of the nutrients have been prepared for this, so you can expect some crazy pumps.

References::

  1. Tanaka, H., Swensen, T. "Influence of strength training on endurance performance." Sport Med. 25, 191-200 (1998).

  2. Tiidus, Peter M & Houston, Michael E., 1941-2008. (Author.) & Tupling, A. Russell, 1970- (Author.) "Biochemistry Primer for Exercise Science (4th edition)." Human Kinetics, Champaign, Ill, 2012.

  3. Toshio Moritani et al. "Neuromuscular adjustments in the acquisition of muscle strength, strength and motor tasks." Journal of Biomechanics, V. 26, Supplement 1, 1993, p. 95-107.

08 Jul
Blog

How to Intensify Your At-Home Bodyweight Workout

It is more important than ever to understand how you can customize your workout to keep getting results.

With gyms worldwide closed, the question fitness freaks keep asking is: "Can you still get results if you exercise at home?"

The answer is yes. Can you continue to get consistent results? Yes, provided you understand some important intensity strategies to effectively implement progressive overload. In this article, we give you the six most important ways to achieve results from the comfort of your own home with simple intensity adjustments.

First of all, it is important to understand that you can make serious gains with your body weight.

Though contradicting many popular fitness cultures, the gym isn't the only place where you can lose weight, build muscle, and improve your performance. Here's a quick overview of how you can use body weight training as a critical part of your fitness goal.

Is Your Weight Loss Goal?

If your main fitness goal is to lose weight, your main focus should be on creating an energy deficit – meaning that you are consuming more energy than you are consuming. An energy deficit is typically created by calorie restriction and increased physical activity.

Regardless of whether you increase your physical activity during training or during training at home, What matters is that you move and push regularly.

Body weight training can burn lots of calories, especially if you do a high number of repetitions with limited rest and intense exercise.

Is your goal to build muscle?

To build muscle, you need to stimulate muscle hypertrophy. Without going into exercise science too much, you need to know the following: Muscle hypertrophy requires three mechanisms:

  1. Muscle damage can occur if you do a workout of sufficient length with enough sets per body part.
  2. Mechanical tension can occur when you perform each exercise slowly and alternately concentrically and eccentrically.
  3. Metabolic stress can occur if you do an exercise with a high number of repetitions.

Optimally, you would use heavy weights with progressive overload, with a different repetition, and a set range to build muscle. However, it is possible to build muscle by doing bodyweight exercises if you follow specially curated workouts that promote every key mechanism for hypertrophy.

Is your goal to build strength?

Body weight training is for you. Using your body's weight as resistance is one of the most effective ways to build strength.

Performing functional movements focuses on strengthening the most important movement patterns that are transferred into your daily life and increase your physical strength.

Body weight training is not necessarily superior compared to using weights, but it is just as beneficial and probably more practical, especially in the current climate.

Strength is built by increasing strength and endurance, and body weight training is ideal for both goals. Plyometric exercises help develop strength, and high-repetition bodyweight exercises are a great way to build endurance.

What determines your results in weight training at home is your ability to implement progressive overload. It's easy in the gym. But it can get a little more complicated at home. If you are not yet familiar with the concept of progressive overload, here is a brief overview of what you need to know.

What is progressive overload?

The principle of progressive overload states that muscles have to grow, performance or strength have to increase or a similar improvement has to occur. The human body must be forced to adapt to a tension that goes beyond what it has experienced before.

Ignore anyone who has ever told you that you have to change your exercise routine every few days to shock your muscles. There is no scientific evidence to support this; Your muscles are muscles, not people. You don't know what you're doing, just that you're working under tension.

Research shows that the most effective way to build muscle is to repeat the same movements and exercises and increase the intensity of the workout to keep forcing your muscles to work and adjust.

This increase in intensity is the concept of progressive overload. The progressive overload forces your muscles to work harder each time so that they continue to tear, repair and grow.

If you want to learn more about it, read this article. So keep the exercises the same, but increase the intensity.

Logically, the best way to do this is to increase the weight you use. But if you get stuck at home training, do you still have to buy heavier dumbbells? That would make your fitness trip a lot more complicated than it needs to be. So here is what you need to do.

Implement progressive overload

  • Increase the weight – This is the most typical way to implement progressive overload. Even if you only increase the weight by five pounds, your muscles will be forced to work harder and adapt faster. Make a note of the weight you use during each workout so you don't forget it.
  • Increase the volume of the sentences / repetitions – Increasing sets or repetitions forces your body to adapt to a higher intensity. It also builds up metabolic stress, which makes your muscles look pumped. However, it also causes large amounts of muscle damage and glycogen deficiency, which takes longer to recover. Also, you can't increase your sets and reps forever, it's not practical. However, this can be an effective intensity strategy for isolation exercises with body weight or low stress. Avoid this method for compound exercises like squats and deadlifts.
  • Reduce the rest time between sets – This causes you to work harder and keep your heart rate high. This method is more suitable for endurance exercises than for hypertrophy (muscle building). So you can implement this on the upper body or lower body / HIIT superset day, but not on heavy lower body days when rest is important.

Now that we've covered the basics, what are the more advanced methods of intensifying your body weight training at home?

1. Change the pace

As mentioned earlier, this is an effective way to stimulate mechanical tension, one of the basic mechanisms for building muscle.

With mechanical tension, the time is increased under load, i. H. The time your muscles contract and the force they create to complete the movement.

Remember that your muscles do not know the size of the weights used. You only know the tension.

The pace of an exercise is the timing at which it is performedSo if you want to increase the speed of a squat, count down 2, 3 4 in your head. & # 39; break, 2 3 & # 39; and accelerate in & # 39; one & # 39 ;.

This is an example of a slow eccentric (lowering) phase, a pause at the bottom of the squat, and an accelerated concentric phase that will bring you to a halt.

If you do an exercise slowly and switch between a slower concentric and a fast eccentric, or vice versa, the time under tension increases and your muscles have to adjust.

2. Play around with fixed intensities

There are not just sentences and repetitions. There are a variety of set and rep styles:

You can do a superset for the intensity (do each exercise immediately after the other).

There are different types of supersets:

Read more about different supersets.

3. Manipulate the range of motion

Doing a weight exercise creates an axial load that can prevent a full range of motion.

For example, if you squat with a barbell on your back, your spine is in a manipulated position, so the overall range of motion may be less.

Without external weight, your range of motion will likely increase. So play with the depth and breadth of the movement planes.

4. Manipulate your posture

Similar to the above, you can change your shape to activate different muscles. Following the example of a squat, narrow squats aim at your quads, while wide squats aim at your glutes.

With only minor changes in your posture or position, all exercises can feel different.

5. Change the position of your torso

This does not work with all exercises, Some body weight exercises can be made more intense by changing the position of your torso.

For example, on the next push-up try to put one hand behind your back and shift your weight to the grounded side. This slight displacement of the trunk changes the plane of movement and the rotation of your shoulder joint to beat differently.

6. Use partials and constant tension

When you do an exercise, you play around with partial repetitions and constant tension.

For example, when doing a squat, you can try to generate constant voltage pulses while coming up a quarter of the way from a normal squat and pulsing there for repetitions.

Now you have six tips. Let's put this into practice to get the most out of your body weight training. whatever your goal is

Example workout:

exercise Sets Representative attitude tempo
Body weight squats 5 25th Wide Slowly concentric, quickly eccentric
Pushup superset

a) Conventional push-up

b)

Push constant tension upwards

3rd

3rd

20

AMRAP

a) The standard for the first exercise

b) Keep the voltage constant by staying low and not getting all the way up

 Quickly done for metabolic stress to failure
Burpees 5 fifteen Can be plank burpees, floor burpees or push-up burpees Performed as quickly as possible to increase heart rate
Push-pull superset

A dip

b) chin-up

2nd

2nd

25th

25th

a) N / A.

b) Can be wide or narrow

 Slowly concentric to increase intensity and muscle damage
plank 2nd error N / A N / A
Bulgarian split squat 5 50 per leg Wide default
08 Jul
Blog

How to Intensify Your At-Home Bodyweight Workout

It is more important than ever to understand how you can customize your workout to keep getting results.

With gyms worldwide closed, the question fitness freaks keep asking is: "Can you still get results if you exercise at home?"

The answer is yes. Can you continue to get consistent results? Yes, provided you understand some important intensity strategies to effectively implement progressive overload. In this article, we give you the six most important ways to achieve results from the comfort of your own home with simple intensity adjustments.

First of all, it is important to understand that you can make serious gains with your body weight.

Though contradicting many popular fitness cultures, the gym isn't the only place where you can lose weight, build muscle, and improve your performance. Here's a quick overview of how you can use body weight training as a critical part of your fitness goal.

Is Your Weight Loss Goal?

If your main fitness goal is to lose weight, your main focus should be on creating an energy deficit – meaning that you are consuming more energy than you are consuming. An energy deficit is typically created by calorie restriction and increased physical activity.

Regardless of whether you increase your physical activity during training or during training at home, What matters is that you move and push regularly.

Body weight training can burn lots of calories, especially if you do a high number of repetitions with limited rest and intense exercise.

Is your goal to build muscle?

To build muscle, you need to stimulate muscle hypertrophy. Without going into exercise science too much, you need to know the following: Muscle hypertrophy requires three mechanisms:

  1. Muscle damage can occur if you do a workout of sufficient length with enough sets per body part.
  2. Mechanical tension can occur when you perform each exercise slowly and alternately concentrically and eccentrically.
  3. Metabolic stress can occur if you do an exercise with a high number of repetitions.

Optimally, you would use heavy weights with progressive overload, with a different repetition, and a set range to build muscle. However, it is possible to build muscle by doing bodyweight exercises if you follow specially curated workouts that promote every key mechanism for hypertrophy.

Is your goal to build strength?

Body weight training is for you. Using your body's weight as resistance is one of the most effective ways to build strength.

Performing functional movements focuses on strengthening the most important movement patterns that are transferred into your daily life and increase your physical strength.

Body weight training is not necessarily superior compared to using weights, but it is just as beneficial and probably more practical, especially in the current climate.

Strength is built by increasing strength and endurance, and body weight training is ideal for both goals. Plyometric exercises help develop strength, and high-repetition bodyweight exercises are a great way to build endurance.

What determines your results in weight training at home is your ability to implement progressive overload. It's easy in the gym. But it can get a little more complicated at home. If you are not yet familiar with the concept of progressive overload, here is a brief overview of what you need to know.

What is progressive overload?

The principle of progressive overload states that muscles have to grow, performance or strength have to increase or a similar improvement has to occur. The human body must be forced to adapt to a tension that goes beyond what it has experienced before.

Ignore anyone who has ever told you that you have to change your exercise routine every few days to shock your muscles. There is no scientific evidence to support this; Your muscles are muscles, not people. You don't know what you're doing, just that you're working under tension.

Research shows that the most effective way to build muscle is to repeat the same movements and exercises and increase the intensity of the workout to keep forcing your muscles to work and adjust.

This increase in intensity is the concept of progressive overload. The progressive overload forces your muscles to work harder each time so that they continue to tear, repair and grow.

If you want to learn more about it, read this article. So keep the exercises the same, but increase the intensity.

Logically, the best way to do this is to increase the weight you use. But if you get stuck at home training, do you still have to buy heavier dumbbells? That would make your fitness trip a lot more complicated than it needs to be. So here is what you need to do.

Implement progressive overload

  • Increase the weight – This is the most typical way to implement progressive overload. Even if you only increase the weight by five pounds, your muscles will be forced to work harder and adapt faster. Make a note of the weight you use during each workout so you don't forget it.
  • Increase the volume of the sentences / repetitions – Increasing sets or repetitions forces your body to adapt to a higher intensity. It also builds up metabolic stress, which makes your muscles look pumped. However, it also causes large amounts of muscle damage and glycogen deficiency, which takes longer to recover. Also, you can't increase your sets and reps forever, it's not practical. However, this can be an effective intensity strategy for isolation exercises with body weight or low stress. Avoid this method for compound exercises like squats and deadlifts.
  • Reduce the rest time between sets – This causes you to work harder and keep your heart rate high. This method is more suitable for endurance exercises than for hypertrophy (muscle building). So you can implement this on the upper body or lower body / HIIT superset day, but not on heavy lower body days when rest is important.

Now we've covered the basics. What are the more advanced methods of intensifying your body weight training at home?

1. Change the pace

As mentioned earlier, this is an effective way to stimulate mechanical tension, one of the basic mechanisms for building muscle.

With mechanical tension, the time is increased under load, i. H. The time your muscles contract and the force they create to complete the movement.

Remember that your muscles do not know the size of the weights used. You only know the tension.

The pace of an exercise is the timing at which it is performedSo if you want to increase the speed of a squat, count down 2, 3 4 in your head. & # 39; break, 2 3 & # 39; and accelerate in & # 39; one & # 39 ;.

This is an example of a slow eccentric (lowering) phase, a pause at the bottom of the squat, and an accelerated concentric phase that will bring you to a halt.

If you do an exercise slowly and switch between a slower concentric and a fast eccentric, or vice versa, the time under tension increases and your muscles have to adjust.

2. Play around with fixed intensities

There are not just sentences and repetitions. There are a variety of set and rep styles:

You can do a superset for the intensity (do each exercise immediately after the other).

There are different types of supersets:

Read more about different supersets.

3. Manipulate the range of motion

Doing a weight exercise creates an axial load that can prevent a full range of motion.

For example, if you squat with a barbell on your back, your spine is in a manipulated position, so the overall range of motion may be less.

Without external weight, your range of motion will likely increase. So play with the depth and breadth of the movement planes.

4. Manipulate your posture

Similar to the above, you can change your shape to activate different muscles. Following the example of a squat, narrow squats aim at your quads, while wide squats aim at your glutes.

With only minor changes in your posture or position, all exercises can feel different.

5. Change the position of your torso

This does not work with all exercises, Some body weight exercises can be made more intense by changing the position of your torso.

For example, on the next push-up try to put one hand behind your back and shift your weight to the grounded side. This slight displacement of the trunk changes the plane of movement and the rotation of your shoulder joint to beat differently.

6. Use partials and constant tension

When you do an exercise, you play around with partial repetitions and constant tension.

For example, when doing a squat, you can try to generate constant voltage pulses while coming up a quarter of the way from a normal squat and pulsing there for repetitions.

Now you have six tips. Let's put this into practice to get the most out of your body weight training. whatever your goal is

Example workout:

exercise Sets Representative attitude tempo
Body weight squats 5 25th Wide Slowly concentric, quickly eccentric
Pushup superset

a) Conventional push-up

b)

Push constant tension upwards

3rd

3rd

20

AMRAP

a) The standard for the first exercise

b) Keep the voltage constant by staying low and not getting all the way up

 Quickly done for metabolic stress to failure
Burpees 5 fifteen Can be plank burpees, floor burpees or push-up burpees Performed as quickly as possible to increase heart rate
Push-pull superset

A dip

b) chin-up

2nd

2nd

25th

25th

a) N / A.

b) Can be wide or narrow

 Slowly concentric to increase intensity and muscle damage
plank 2nd error N / A N / A
Bulgarian split squat 5 50 per leg Wide default
05 Apr
Blog

8-Week Workout Plan for Push Up Strength and Power

How many pushups can you do? 20 or 30? 50? More? Perhaps you are one of the unfortunate souls who can only do five repetitions of questionable shape. Say the word "exercise" and push-up is inevitably considered the move of choice. For decades, and possibly centuries, men have called push-up a real strength test, not to mention machismo. How much easier can it be than just falling to the floor and starting to pump off?

Despite all this, the push-up has moved in and out of the field of fitness over the years. The military and other services have used it as an integral part of fitness tests. but it's almost gone from the muscle building radar.

No matter if you are a functional fitness freak, a die-hard guru of the old school or just want to include this classic step in your current program, The push-up is a powerful addition to any training plan. With benefits ranging from optimizing local muscle endurance to increasing overall endurance, core strength, and stability, it's crazy not to include this exercise.

Since the fitness pendulum is swinging in favor of body weight training, you may want to improve your push-up skills. Together with pull-ups, dips, sit-ups, muscle ups and squats, Pushups test real, authentic strength and stabilityand are a testament to total body control. Increasing repetitions, strength and muscle endurance should be a top priority for an independent body weight program and should make up a large part of every strength routine.

8 weeks of push-up power

Below is an eight-week program that is guaranteed to increase your push-up performance. If you use a reputable, regulated program, you can continue this classic yet effective muscle building exercise.

Reduce heavy presses and flies for the duration of this program. If you want to do the bench press and other heavy movements to the maximum, you may need to sit in the back seat for a while. In addition, flies tend to put considerable strain on the shoulder joints.

Since strength and stability of the abdomen are important factors in push-up, Make sure you have a lot of work for your midsection. If you are weak in this area, you tend to bend and bend at the waist.

For the entirety of this program, Make sure that you do each repetition with the correct shape and technique. Hands a little wider than your shoulders, lower them until your chest touches the floor, and then push them back up while maintaining a straight spine and a tight core.

Weeks 1 and 2

The first step is to do a short pre-test. Do as many pushups with good shape without resting up or down in motion. Write down your results. This will be your base. If you've recently trained your chest shoulders or triceps, make sure your pre-test is far enough away to be fresh enough to do your best.

  • To start your program, choose a large number of push-ups as your goal. Start with four times your maximum number from your pre-test. For example, if you did 20 reps, your new goal would be 80. Now do as many sets as necessary to make a total of 80 reps. You can get 20 on your first set, 15 on your second, 12 on your third, and so on as long as you achieve the overall goal.
  • Take a minute break between sets in the first week. Reduce the rest period to 30 seconds in the second week. Also work on reducing the number of total sets required to reach your total.
  • Do this routine at least twice a week.
  • If you want to add assistant training, make sure to include bench presses, tight grip bench presses, shoulder presses, front elevation, and plunge. But remember, do not go super difficult.

Weeks 3 and 4

In the meantime, do some repetitions with a reduced break. Over the next two weeks, increase the frequency, the total number of repetitions, and Keep your calm to a minimum. They effectively improve your overall muscle endurance and endurance.

  • Increase your frequency to three times a week. By now you should get used to exercising several times a week. So don't worry that your strength training will stand in the way of your push-up program.
  • Increase your total reps even further to around 150% of your original goal. For the example above, your new total number of repetitions should be 120. It may seem like a high number, but just do as many sentences as necessary to achieve this new goal.
  • The sleep time should be 30 seconds or less. Your goal should be to fill the gap between sets so that you can do more repetitions per set.
  • Stay strict with form and technique.

Weeks 5 and 6

In the next two weeks, you will increase the frequency, the repetitions and shorten the rest period. Since you will most likely get into the high rep range, You can also use some alternative hand positions and angles.

  • Increase the frequency to four times a week.
  • Reduce the rest time between sets by 15 seconds.
  • Increase the total number of repetitions by another 50% of your original number. For the example above, this would be 160.
  • Experiment with different hand positions and elbow angles. narrow, wide, elbows outwards, elbows on your sides, etc.
  • This cannot be stressed enough: keep your form at bay. This is not a time to rush through repetitions and sets to get more repetitions.

Weeks 7 and 8

The past two weeks will be challenging, to say the least: especially if you supplement your regular strength training. Increase the frequency and the total number of repetitions while reducing the pause. Add some new and challenging ways to do the push-up and increase the intensity.

  • Increase the frequency to five times a week.
  • Keep the sleep times at 15 seconds or less. You can start by resting only a few seconds in the first few sentences and then moving closer to 15 seconds as you move through later sentences.
  • The total number of repetitions increases another 50% based on your original number. Yes, for the example above, your new number would now be 200.
  • Continue to use the different hand positions and elbow angles.
  • Include multiple sets of push-ups with raised feet and push-ups with raised hands.
  • Keep your form in check again.

Trial time

Now it's time for your post test. Do it exactly as you did your pre-test. This time, you should see a significant increase in reps and an increase in overall strength, strength, and shoulder stability.

After the eight weeks Lean back and benefit from your increased strength and increase performance. You can either keep your current level or restart the program for a new challenge.

Typewriter push-up: A challenging push-up variant.

Do you have moody shoulders?

Simplifying shoulder health for strength athletes

04 Apr
Blog

8-Week Workout Plan for Push Up Strength and Power

How many pushups can you do? 20 or 30? 50? More? Perhaps you are one of the unfortunate souls who can only do five repetitions of questionable shape. Say the word "exercise" and push-up is inevitably considered the move of choice. For decades, and possibly centuries, men have called push-up a real strength test, not to mention machismo. How much easier can it be than just falling to the floor and starting to pump off?

Despite all this, the push-up has moved in and out of the field of fitness over the years. The military and other services have used it as an integral part of fitness tests. but it's almost gone from the muscle building radar.

No matter if you are a functional fitness freak, a die-hard guru of the old school or just want to include this classic step in your current program, The push-up is a powerful addition to any training plan. With benefits ranging from optimizing local muscle endurance to increasing overall endurance, core strength, and stability, it's crazy not to include this exercise.

Since the fitness pendulum is swinging in favor of body weight training, you may want to improve your push-up skills. Together with pull-ups, dips, sit-ups, muscle ups and squats, Pushups test real, authentic strength and stabilityand are a testament to total body control. Increasing repetitions, strength and muscle endurance should be a top priority for an independent body weight program and should make up a large part of every strength routine.

8 weeks of push-up power

Below is an eight-week program that is guaranteed to increase your push-up performance. If you use a reputable, regulated program, you can continue this classic yet effective muscle building exercise.

Reduce heavy presses and flies for the duration of this program. If you want to do the bench press and other heavy movements to the maximum, you may need to sit in the back seat for a while. In addition, flies tend to put considerable strain on the shoulder joints.

Since strength and stability of the abdomen are important factors in push-up, Make sure you have a lot of work for your midsection. If you are weak in this area, you tend to bend and bend at the waist.

For the entirety of this program, Make sure that you do each repetition with the correct shape and technique. Hands a little wider than your shoulders, lower them until your chest touches the floor, and then push them back up while maintaining a straight spine and a tight core.

Weeks 1 and 2

The first step is to do a short pre-test. Do as many pushups with good shape without resting up or down in motion. Write down your results. This will be your base. If you've recently trained your chest shoulders or triceps, make sure your pre-test is far enough away to be fresh enough to do your best.

  • To start your program, choose a large number of push-ups as your goal. Start with four times your maximum number from your pre-test. For example, if you did 20 reps, your new goal would be 80. Now do as many sets as necessary to make a total of 80 reps. You can get 20 on your first set, 15 on your second, 12 on your third, and so on as long as you achieve the overall goal.
  • Take a minute break between sets in the first week. Reduce the rest period to 30 seconds in the second week. Also work on reducing the number of total sets required to reach your total.
  • Do this routine at least twice a week.
  • If you want to add assistant training, make sure to include bench presses, tight grip bench presses, shoulder presses, front elevation, and plunge. But remember, do not go super difficult.

Weeks 3 and 4

In the meantime, do some repetitions with a reduced break. Over the next two weeks, increase the frequency, the total number of repetitions, and Keep your calm to a minimum. They effectively improve your overall muscle endurance and endurance.

  • Increase your frequency to three times a week. By now you should get used to exercising several times a week. So don't worry that your strength training will stand in the way of your push-up program.
  • Increase your total reps even further to around 150% of your original goal. For the example above, your new total number of repetitions should be 120. It may seem like a high number, but just do as many sentences as necessary to achieve this new goal.
  • The sleep time should be 30 seconds or less. Your goal should be to fill the gap between sets so that you can do more repetitions per set.
  • Stay strict with form and technique.

Weeks 5 and 6

In the next two weeks, you will increase the frequency, the repetitions and shorten the rest period. Since you will most likely get into the high rep range, You can also use some alternative hand positions and angles.

  • Increase the frequency to four times a week.
  • Reduce the rest time between sets by 15 seconds.
  • Increase the total number of repetitions by another 50% of your original number. For the example above, this would be 160.
  • Experiment with different hand positions and elbow angles. narrow, wide, elbows outwards, elbows on your sides, etc.
  • This cannot be stressed enough: keep your form at bay. This is not a time to rush through repetitions and sets to get more repetitions.

Weeks 7 and 8

The past two weeks will be challenging, to say the least: especially if you supplement your regular strength training. Increase the frequency and the total number of repetitions while reducing the pause. Add some new and challenging ways to do the push-up and increase the intensity.

  • Increase the frequency to five times a week.
  • Keep the sleep times at 15 seconds or less. You can start by resting only a few seconds in the first few sentences and then moving closer to 15 seconds as you move through later sentences.
  • The total number of repetitions increases another 50% based on your original number. Yes, for the example above, your new number would now be 200.
  • Continue to use the different hand positions and elbow angles.
  • Include multiple sets of push-ups with raised feet and push-ups with raised hands.
  • Keep your form in check again.

Trial time

Now it's time for your post test. Do it exactly as you did your pre-test. This time, you should see a significant increase in reps and an increase in overall strength, strength, and shoulder stability.

After the eight weeks Lean back and benefit from your increased strength and increase performance. You can either keep your current level or restart the program for a new challenge.

Typewriter push-up: A challenging push-up variant.

Do you have moody shoulders?

Simplifying shoulder health for strength athletes

20 Mar
Blog

16 At-Home Workout Plans For All Levels and Ages

It is almost the first day of spring, but unfortunately it is not a time for celebration or renewal. Isolation and quarantine exist for many people who gain weight daily, while the COVID-19 pandemic, also known as the coronavirus, spreads throughout the world and in our communities. It is not in our hands. We have to try to do the best we can with what we have. Movement, exercise, and concentration on some kind of routine can be vital to both physical and mental wellbeing. God knows there are many coaches and coaches who tell you the same thing online.

We have worked with many of them over the past decade and selected one of the best programs below so you have a design that you can hopefully work on and find a way to stay healthy and healthy for how long it takes.

This is an excellent set of workouts by Coach Shane Trotter. Each day's exercises are grouped by a single device you need. Regardless of whether you only have a wall, a bench, or an exercise band, there is an effective and fun training plan for you. Examining the benefits of each of these tools will help you master the basics of training and open yourself up to new exercises.

One wall, one bench, one band – hundreds of possibilities. Endless days of challenging workouts. Be stoic. Throw away the essentials and free yourself from thriving.

What would you do if you only had this?

  • 2 chairs
  • 2 full 1-gallon paint cans or other full containers
  • An overhead bar or other device to hang on

A lack of exercise equipment should not prevent you from getting productive training.

Whatever the reason, it's good to know that you don't have to go anywhere, don't have any special equipment, or need to conjure up a training experience with magic. You can easily do these exercise variations with a chair, a pillow, and a kitchen towel. It's that easy.

If you work hard, you can achieve your goals with minimal equipment. All you need is a piece of rope, two slag blocks and a sturdy bench.

Your true mobility is only as good as when you get up in the morning.

We are most used to paying attention to our movement patterns in the gym. Similarly, we measure our physical abilities against PRs and other measures taken after we have dutifully prepared and warmed up.

As you watch these quick mobility sequences in the video provided, pay attention to what you feel in your body. This can tell you a lot more than you might find in training and can provide valuable guidelines for controlling your movement practice.

Here are five basic exercises you can do at home. Believe us, even though you only get five exercises, the possibilities are unlimited to convert them into interesting strength and / or fitness parts. There is no place like home.

The definitive guide to bodyweight training at home. You will receive an honest and practical framework for structuring and planning an effective training program with as little equipment as possible and in as short a time as possible. It doesn't give you a tricky "2-minute, magical, mysterious training to detoxify prey" that promises unrealistically great results for an unrealistically small amount of work. It will still be hard work.

Space in your bedroom, living room, hotel room, small garage, or crowded gym is usually tight and limited. Her biology may prefer to run freely in wide spaces, but she needs exercise however that can be accomplished. In fact, if you fit into any of these circuits, you will feel more alert, energetic, and ready for the day. Regardless of the size of your cell, you can still train hard. Here is your no-equipment fitness guide in a box.

These dynamic variations strengthen and target your core from all angles and also improve your core stability so you can look better and maximize your overall results. The exercises require minimal or no equipment, so you can often include them in your program.

Everyone can train. And if you start over, you don't have to do pushups and pull-ups from day one.

What you should expect from yourself is your best. With the training offered here you have the opportunity to demonstrate a different kind of strength. It's a hands-on workout at home that anyone can do. This training not only helps you burn fat, but also builds strength.

To shape your arms and prepare them for photos, here are 10 exercises to inflate your arms with items you can find almost anywhere (no gym or exercise equipment required). Repeat each exercise for 5 sets of 30 seconds each (in other words, repeat as many repetitions as possible for 30 seconds) and take 20 seconds between sets to rest.

Another 10 training sessions without equipment by trainer Enrico Fioranelli. You will emphasize each leg individually to balance the strength and strength from which your legs can emerge. Repeat each exercise 5 times for 30 seconds each (in other words, repeat as many repetitions as possible for 30 seconds) and take 20 seconds between sets to rest.

Does the lack of a bench press in your programming mean a certain fate in terms of your "winnings"? Body weight training has so many benefits and training your chest in this way is no exception. Whole body awareness and manipulation, a sense of true strength, and the transfer of strength and stability to other muscle groups are just a few. The trick is knowing how to program an effective and efficient routine to meet your personal needs.

Sometimes gravity is the best form of resistance in your workout. The majority of our modern health problems result from the abandonment of normal human activities and a normal human environment. When we run hills, crawl bears, do pushups, climb and use our body weight for exercises, we repeat the normal human activities that have made us such brilliant physical specimens for most of human existence.

A short but effective full body follow-along workout that you can do in just a few minutes. No warm up is required for this program. All you have to do is schedule 14 minutes, press the play button and follow kettlebell master Justin Lind.

You're no longer in your twenties and haven't been in a while. In fact, just take a look at the "hard core" and "do you lift at all?" on your Facebook feed makes your body hurt.

You want to feel better, look better and move well. You just don't know where to start, what to focus on, or how to get there as painlessly as possible. If that sounds like it, don't be afraid. Creating a workout that fits your lifestyle doesn't have to be complicated. Here are some basic steps to start training at home.

19 Mar
Blog

16 At-Home Workout Plans For All Levels and Ages

It is almost the first day of spring, but unfortunately it is not a time for celebration or renewal. Isolation and quarantine exist for many people who gain weight daily, while the COVID-19 pandemic, also known as the coronavirus, spreads throughout the world and in our communities. It is not in our hands. We have to try to do the best we can with what we have. Movement, exercise, and concentration on some kind of routine can be vital to both physical and mental wellbeing. God knows there are many coaches and coaches who tell you the same thing online.

We have worked with many of them over the past decade and selected one of the best programs below so you have a design that you can hopefully work on and find a way to stay healthy and healthy for how long it takes.

This is an excellent set of workouts by Coach Shane Trotter. Each day's exercises are grouped by a single device you need. Regardless of whether you only have a wall, a bench, or an exercise band, there is an effective and fun training plan for you. Examining the benefits of each of these tools will help you master the basics of training and open yourself up to new exercises.

One wall, one bench, one band – hundreds of possibilities. Endless days of challenging workouts. Be stoic. Throw away the essentials and free yourself from thriving.

What would you do if you only had this?

  • 2 chairs
  • 2 full 1-gallon paint cans or other full containers
  • An overhead bar or other device to hang on

A lack of exercise equipment should not prevent you from getting productive training.

Whatever the reason, it's good to know that you don't have to go anywhere, don't have any special equipment, or need to conjure up a training experience with magic. You can easily do these exercise variations with a chair, a pillow, and a kitchen towel. It's that easy.

If you work hard, you can achieve your goals with minimal equipment. All you need is a piece of rope, two slag blocks and a sturdy bench.

Your true mobility is only as good as when you get up in the morning.

We are most used to paying attention to our movement patterns in the gym. Similarly, we measure our physical abilities against PRs and other measures taken after we have dutifully prepared and warmed up.

As you watch these quick mobility sequences in the video provided, pay attention to what you feel in your body. This can tell you a lot more than you might find in training and can provide valuable guidelines for controlling your movement practice.

Here are five basic exercises you can do at home. Believe us, even though you only get five exercises, the possibilities are unlimited to convert them into interesting strength and / or fitness parts. There is no place like home.

The definitive guide to bodyweight training at home. You will receive an honest and practical framework for structuring and planning an effective training program with as little equipment as possible and in as short a time as possible. It doesn't give you a tricky "2-minute, magical, mysterious training to detoxify prey" that promises unrealistically great results for an unrealistically small amount of work. It will still be hard work.

Space in your bedroom, living room, hotel room, small garage, or crowded gym is usually tight and limited. Her biology may prefer to run freely in wide spaces, but she needs exercise however that can be accomplished. In fact, if you fit into any of these circuits, you will feel more alert, energetic, and ready for the day. Regardless of the size of your cell, you can still train hard. Here is your no-equipment fitness guide in a box.

These dynamic variations strengthen and target your core from all angles and also improve your core stability so you can look better and maximize your overall results. The exercises require minimal or no equipment, so you can often include them in your program.

Everyone can train. And if you start over, you don't have to do pushups and pull-ups from day one.

What you should expect from yourself is your best. With the training offered here you have the opportunity to demonstrate a different kind of strength. It's a hands-on workout at home that anyone can do. This training not only helps you burn fat, but also builds strength.

To shape your arms and prepare them for photos, here are 10 exercises to inflate your arms with items you can find almost anywhere (no gym or exercise equipment required). Repeat each exercise for 5 sets of 30 seconds each (in other words, repeat as many repetitions as possible for 30 seconds) and take 20 seconds between sets to rest.

Another 10 training sessions without equipment by trainer Enrico Fioranelli. You will emphasize each leg individually to balance the strength and strength from which your legs can emerge. Repeat each exercise 5 times for 30 seconds each (in other words, repeat as many repetitions as possible for 30 seconds) and take 20 seconds between sets to rest.

Does the lack of a bench press in your programming mean a certain fate in terms of your "winnings"? Body weight training has so many benefits and training your chest in this way is no exception. Whole body awareness and manipulation, a sense of true strength, and the transfer of strength and stability to other muscle groups are just a few. The trick is knowing how to program an effective and efficient routine to meet your personal needs.

Sometimes gravity is the best form of resistance in your workout. The majority of our modern health problems result from the abandonment of normal human activities and a normal human environment. When we run hills, crawl bears, do pushups, climb and use our body weight for exercises, we repeat the normal human activities that have made us such brilliant physical specimens for most of human existence.

A short but effective full body follow-along workout that you can do in just a few minutes. No warm up is required for this program. All you have to do is schedule 14 minutes, press the play button and follow kettlebell master Justin Lind.

You're no longer in your twenties and haven't been in a while. In fact, just take a look at the "hard core" and "do you lift at all?" on your Facebook feed makes your body hurt.

You want to feel better, look better and move well. You just don't know where to start, what to focus on, or how to get there as painlessly as possible. If that sounds like it, don't be afraid. Creating a workout that fits your lifestyle doesn't have to be complicated. Here are some basic steps to start training at home.

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