Fitness Exposé

Bodybuilding Secrets Exposed

You are here: Home / Archives for Training

Training

Monday Madness: Getting Prepared for a 5k

By Leave a Comment

5K preparation is something many see as a grueling task, but I am here to tell you that it doesn't have to be that way. If you want to run a 5K and do your best, simply following a simple program will do the trick. The key here is consistency. By consistently preparing for the 5K you will insure your success at the end.

I believe one important aspect that helps is to have a buddy. It can be your spouse, a good friend…anybody who is willing to do the same training your are doing. This helps keep you both motivated and insures success going forward. 5K preparation goes best when you have a partner.

The next thing to do is get the right shoes. Visit a store that can properly size you. The experts at the store can tell you exactly what brand of shoe to buy that fit your feet the best. This will help insure you stick to your training because your feet won't get blisters. 5K preparation requires consistency and injuries destroy that.

Always do a combination of walking and running when you first begin. You are aiming to improve your endurance. The ratio of walking to running will depend upon how good your shape is when you begin. You can start running for 10 seconds and then walk for 50 seconds to complete 1 minute. Whatever works for you is where you should begin.

Six Weeks to 5K Preparation

Week 1: Tuesday (10 minutes); Thursday (13 minutes); Saturday (1 mile, however long it takes to finish)

Week 2: Tuesday (16 minutes); Thursday (19 minutes); Saturday (2 miles)

Week 3: Tuesday (19 minutes); Thursday (22 minutes); Saturday (2.5 miles)

Week 4: Tuesday (22 minutes); Thursday (25 minutes); Saturday (3 miles)

Week 5: Tuesday (25 minutes); Thursday (28 minutes); Saturday (3. 5 miles)

Week 6: Tuesday (20 minutes); Thursday (30 minutes); … And then race day!

Related Posts:

  • No Related Posts

Monday Madness: HIT for Big Muscles

By Leave a Comment

High Intensity Training (HIT) has been around for many years. There are those who swear by it and those who scoff at it. Let's see what the evidence holds in relation to the effectiveness of HIT and then let's talk about a great HIT workout that can build mass quickly.

What is HIT?

HIT is a style of progressive resistance exercise characterized by a high level of effort and relatively brief and infrequent workouts, as opposed to typical training methods involving low to moderate levels of effort and longer, more frequent workouts. Nautilus inventor Arthur Jones helped define and popularize high intensity training in the 1970’s, often summarizing the general philosophy as “…train harder, but train briefer” or “…train harder, but train less often”.

Overload is the primary principle behind weight training. To increase muscle mass you must increase the demand on your muscles. The more intense an exercise is, the greater the degree of overload on the muscles.

During high intensity training exercises are typically performed with all-out effort, until it is impossible to perform another repetition in good form. While training to momentary muscular failure is not necessary to stimulate increases in muscular strength and size, it ensures one has done all they can for that purpose. Some people believe regularly training to muscular failure is too stressful on the body – specifically the central nervous system – however this is not a problem as long as the volume and frequency of training are not excessive.

HIT methods include performing sets at a different cadence, changing up the repetitions performed, as well as the number of exercises and frequency of training. Each method demands a high degree of effort on your part as the trainee.

HIT Guidelines

The following are general guidelines for high intensity training. The specific volume and frequency of training and exercise selection should be modified to suit the individual, based on level of conditioning, response to exercise, and goals.

  • Training Frequency: Beginners should perform no more than three workouts per week on non-consecutive days. Advanced trainees may need to work out less frequently, not more. This sounds counterintuitive, but it actually works.
  • Training Volume: Perform one set of one to three exercises for each major muscle group (fewer exercises for full-body workouts, more for body-part workouts in a split routine).
  • Number of Repetitions: A wide range of repetitions can be effective, but for a good balance of muscular strength and size, cardiovascular and metabolic conditioning, and safety a moderate to high repetition range resulting in a time under load between 45 and 90 seconds is recommended .
  • Progression: Beginners should increase the weight used for an exercise by about five pounds or five percent (whichever is less) when the upper target repetition number can be completed in good form. Weight should be progressed by smaller increments as trainees become more advanced, and very advanced trainees should increase the weight by as little as one pound or one percent (whichever is less).
  • Repetition Speed: Move slowly enough to maintain strict control over your body position and path of movement and to reverse direction smoothly between lifting and lowering. Avoid fast, jerky movements.
  • Range of Motion: Full-range repetitions, partial-range repetitions, and isometrics are all effective when performed properly.

Monday Madness HIT Workout

Exercise Sets Repetitions
Squat 1 4-6
Chin up 1 10-12
Bnech Press 1 4-6
Bent Over Row 1 4-6
Overhead Press 1 4-6
Stiff leg deadlift 1 4-6
Calf Raise 1 10-12
Deadlift 1 4-6

Conduct this workout 3 days per week with at least 1 full day of rest in between workouts. Go to failure. If you exceed the repetition range it means the weight was too light and you should increase it during your next workout. Keep at this for 12 weeks and you will love what you see in the mirror!

Related Posts:

  • No Related Posts

Monday Madness: Deadlifting Daily

By Leave a Comment

 

A deadlifting looks simple, but it works a lot of muscles throughout your body. Not everyone can do it but I encourage you to do it daily for 30 consecutive days. This may sound crazy, but deadlifting daily has been shown to increase your strength. Many have found that deadlifting daily will pack on serious muscle. This is the time for you to think outside the box and go against the grain of “normal” training.

The Deadlifting Workout

Make sure you do warm-ups first before you proceed with deadlifting.

To make this intense training more effective, you should know your 1RM (one-rep max). You can calculate your 1RM by determining the max weight you can lift for a specific number of reps. Say, you can lift 100lbs for 10 perfect reps without breaking your form. Using the calculator, your 1RM is 133 lbs. A standard barbell already weighs 45 lbs. so know how much weight you can handle to complete a set.

If you’re a beginner, start with 50% of your 1RM; experienced lifters can go for 90-100% of their 1RM.

The total reps you should do should only be around 30 or less. If you’re doing 10 reps, do 3 sets of them; for 15 reps, do only 2 sets, and only a single set of 20-30 reps. For starters, 6 reps of 4-5 sets will do.

Increase the weight every week or whenever you feel like your muscles are not getting any stress from your deadlifting. Adding 5 to 10 pounds will do the trick.

Aside from the conventional deadlift form, there are other variations you can try once you’ve mastered the basics of this exercise:

  • Snatch grip
  • Sumo deadlift
  • Romanian deadlift
  • Deficit deadlift

For beginners, the Romanian deadlift is one of the easiest to perform aside from the conventional deadlift.

Executing the Deadlifting Workout

As with any other kind of weight training, deadlift requires you to maintain proper form to maximize the workout’s efficiency and avoid getting injured. To begin your deadlift, follow my instructions below:

  • You should be standing in the middle of the bar. Your feet should be placed hip-width apart.
  • Bend your hips lower and firmly grip the bar; your hands should be positioned at shoulder width.
  • Take a deep breath and lower your knees further until your shins touch the bar
  • Keep your chest and chin up, with eyes looking straight forward; your back should maintain a neutral spine position.
  • Slowly, propel yourself up using your lower body. Focus the drive on your heels, until the bar reaches your knees. From there, keep pulling the bar using your shoulders as you bring it closer to your hips. This is the peak position of your deadlift training so put your chest out and stand tall.
  • Lower the bar down to the floor by carefully bending your knees.
  • Repeat everything until you complete your target number of reps per set.

Again, take note that lifting too much weight, coupled with improper form, can lead to back injuries and other accidents so always take proper precautions.

The Deadlifting Workout Explained

It’s not meant to build up muscle mass on your arms only. In fact, it’s a total body workout that involves the muscles in your abs, arms, back, butt, forearms, legs, shoulders, and traps. All of these are used in executing a deadlift.

Fat loss, core muscle workout, and cardio training are the obvious benefits of this intense exercise routine. What else can you ask for? I’m already hooked into this exercise and so should you!

Related Posts:

  • No Related Posts

Monday Madness: Squatting Daily

By Leave a Comment

Squatting daily is something everyone thinks about at some point.

Summer is just around the corner, and it’s only a matter of time before someone speaks those 5 words you dread hearing every year: “We’re going to the beach!”

You default to saying that you’ve got a doctor’s appointment, only to realize that you’ve used this excuse the last four times. As you await your impending doom, you look down to check out the state of your physique. As expected, you find a six-pack… of rolls. Much to your dismay, you desperately attempt to find those dust-covered dumbbells, only to find out that your spouse had sold them on eBay five months ago.

Squatting Will Put Picasso to Shame

The odds being stacked against you, you wonder if there is a simple way you can shed those pounds, gain lean muscle, and prove to your spouse that you never needed those ‘dumb’ bells to begin with. Well, you’re in luck my friend. Without the need to worry about missing “leg day”, we’ve got the perfect workout for your needs – squats! Simple in nature, yet the ultimate full body workout that’ll help you on your way to sculpting your body into a work of art that would put Picasso to shame.

Squatting Improves Your Overall Health

In this article, we’ll cover the huge benefits of having a squat routine that’ll boost your health, tone that body of yours, and skyrocket you into great shape within the comfort of your own home!

Squats, like true compound exercises, are incredible fat burners that’ll work to keep you fit and trim. Also, given that they build muscle quickly, that extra muscle is going to contribute to your fat-burning ability! Squats develop a stronger core and enhance muscular toning on your legs, which can give you added mobility and flexibility. On top of that, in addition to the chiseled body you’ve always dreamed of, regular squatting can also lead to fantastically shaped and toned buttocks. And, who doesn’t want a nice butt? While many types of exercises cause damage to your joints and back, squats do nothing but improve them. It’s a low-effort exercise that’s perfect for people with back problems or medical conditions related to the ankles and knees.

One of the best things about squatting is that it is extremely cost-effective and requires no special equipment or accessories – great for those of you who are looking to keep your wallet from shedding pounds with you! You can do squats pretty much anywhere (well, it would be quite awkward if you performed this activity at the office), requiring no monetary or financial investments (at most, a couple of weights). Other than that, squats can be done in the comfort of your own home or alternatively, mixed in with your jogging sessions.

Now, where to even begin with the benefits of squatting? Doing this one exercise (and other squat variations) assign your body in developing its hamstrings, ankles, quadriceps, and calves. All of these components play a major role in your overall stability. Check out some of the important benefits we’ve listed down below (of course, the list goes on, but here’s a summary of the basics!):

Enhancing athletic performance Want to jump higher and run faster? Every athlete (or even non-athlete does!) Squats will help you in your game, no matter what your game is. Ever wonder why squats are integrated into every athletic training program?
Building and strengthening muscles throughout your body Squats have the ability to improve overall muscle development. It does this by releasing human growth hormone (HGH) and testosterone.

 
Improving bowel movements and waste removal As part of a healthy lifestyle, regular bowel movements are a must. Surprisingly enough, the human body is designed to get rid of waste via squatting. Food for thought!

 
Preventing injuries No athlete wants to be injured, especially since injuries equal being pulled out of the game. Squats can effectively strengthen the parts of the body that are prone to be injured. A combination of weak connective tissue, ligaments and stability muscles are all it takes to turn the best day of your life, into the worst.

 
Increasing fat burning Given that your leg muscles are some of the biggest muscles in your body, your legs use up an immense amount of calories, even while resting. Interesting fact: you burn somewhere between 500 to 700 more calories each day for every 10 lbs of gained muscle.

 
Improving balance and mobility Don’t ever underestimate the power of stabilizing your core and increasing bone/leg strength. Any guesses on what squats do? That’s right. They help tremendously in these areas! This is especially helpful when pursuing rigorous activities or sports. This is also why it is very important for the elderly to participate in a regular squat routine.

 
Toning your buttocks and abdominals One of the most common myths about squats: they only workout your legs. Wrong! Squats also play a very important role in toning your abdominal muscles and getting a firm butt. To add to that, squats also assist in developing muscles that work in regulating lipid metabolism, insulin sensitivity, and glucose. This also results in the prevention of obesity, diabetes, cardiovascular disease and many other chronic diseases.

 

 

Let’s take things to the next level! Here, we’ve provided a complete list of 21 variations of squats. We don’t believe in ever getting bored. Rotate these in on a daily basis for 30 straight days and you will find that “squatting daily” is an amazing addition to your workout. Doing this is going to help sculpt your body.

   
Squat to Knee Raise Sound easy? Think again! Following a normal squat, proceed to raise one of your knees up to your chest. Focus more on bringing each leg up higher, while making your reps quicker. This one squat will prove to be much more challenging than it sounds.

 
Lunge to Squat This one will involve two movement ranges in one and will fire up all parts of the lower half of your body. First off, stay very low in your squat (so your leg muscles can stay engaged). Then, step back into a lunge while you alternate sides.

 
Knee Get-Up Squat As you work more on it, standing up off the ground gets easier, and this move works on just that. Keep your butt as close as you can to the floor to make your legs to work the whole time.

 
Split Squat to Lateral Raise Want to incorporate those dumbbells and utilize some arm strength? Putting one leg forward and keeping one leg towards the back, bend down until your knees are at a 90-degree angle; this will target your lower half. In the meantime, raise your arms out to the sides to add some bulk to your shoulders.

 
Sumo Squat with Curls Get those biceps into shape! Getting into somewhat of a sumo stance focuses on your inner thighs more, and adding a curl as you’re standing to get your arms involved. One of the best in full body exercises.

 
Squat with Front Raise Your shoulders are going to thank AND hate you at the same time, but the real burn will be in your midsection. Using the power of your core, keep your spine upright and neutral. Also, remember to keep your shoulders somewhat down and away from your ears to release tension in your neck region.
Squat Thrust Wanting a move that involved not just one, but two dumbbells? This squat requires the strength of the lower half of your body to drive your dumbbells overhead. You’ll feel this one especially in your core region as well as your triceps, shoulders, and legs.

 
Squat Jump This squat is a sure way to shoot up your heart rate and allow your fast-twitch muscle fibers to get involved for even more strength/speed. As a safety precaution, don’t forget to land softly on the ground following each jump.

 
Smurf Jack Squat Here’s a twist on your average jumping jack. This full-body workout also comes with a side of cardio! Keep your butt down, chest up and move as fast as you can to roast tons of calories.

 
180 Surfer Squat Time to hit the waves! Squat down low to the ground, then follow it up with an explosive jump as you do a quick 180-degree turn, landing with your feet staggered,  just like you’d normally stand on a surfboard. For those of you who surf, you’d know how much of your core is worked to stabilize your body.

 
Good Morning Squat Take a second to push your hips back, then lower your chest closer to the floor with a straight back, put the weight in your heels, keep your abdominals engaged, and be sure to keep your knees slightly bent. The back of your body will definitely thank you for this one!

 
Box Squat Box squats are the place to be! This is definitely one you’ll want to master. Find a low object. This could be a box, bench or chair to make for something to sit on, then push off the bottom of your feet to get back up to a standing position.

 
Overhead Squat For more emphasis on ensuring your core burns, raise both of your hands. Doing a squat in this position will develop your abs and back muscles through lifting your arms up next to your ears. Same goes for when you lower yourself back towards the ground.

 
Goblet Squat You can be the judge of how much or little weight you add to this one. Grab an appropriately hefty dumbbell and hold it to your chest. Doing squats in this fashion will make your glutes, hamstrings, and quads work like there’s no tomorrow, all while your weight is being stabilized by your upper body.

 
Wide Stance Squat Start by positioning your feet slightly wider you’re your hips. This will enable you to make that squat even lower! This’ll make your inner thighs and glutes get the workout of their lives.

 
Narrow Stance Squat Arrange your feet so that they are slightly closer together than hip distance. If you were to narrow your base, your core will get an unbelievable workout, not to mention your thighs being on absolute fire!

 
Partial Squat Want to take it up a notch that’ll really increase muscle gain and strength? All it takes is a small change in your squat from a full range to a half range of motion. This will begin the burn process in the muscles of your lower body.

 
Pulse Squat This one will really shred your legs, for the better! Getting low in your squat, while adding a bit of an up and down pulse will really make your muscle fibers exhausted. The smaller the pulses, the better.

 
Squat with Calf Raise   Following the dip downward in your squat, lifting your heels will target your calves, and trust me, they will burn like a bonfire. If shaking follows, that’s a sure sign you’re getting the hang of it correctly!

 
Staggered Squat This one’s a tricky one. Hold a stance where you keep one leg further forward than the other. Doing squats in this fashion will really put the strain on one leg. Alternate forward legs.

 
Pistol Squat to Box Remember that staggered squat we just talked about? Let’s take it to the next level! Hold that position, but keep one leg in the air while you sit on a box (or low object) and then push yourself up to standing position. Have balancing problems? This is where your true stability skills really kick in!

 

 

If an apple a day keeps the doctor away, a squat per day keeps the chub away (okay, maybe more than just one squat). All in all, if you’re looking for a fitness workout that avoids complexity, is quick to do and give your entire body a great workout, squats are the way to go. We hope that sums things up well enough for you, and we’re looking forward to that smokin’ hot bod of yours.

Squat away!

 

Related Posts:

  • No Related Posts

Monday Madness: TRX Training

By Leave a Comment

TRX Training

Have you heard of suspension training? It utilizes the same concept as body weight training but adds the use of TRX training bands for a more stimulating full-body workout. The addition of these suspension bands can give you the freedom to move into positions that are impossible to achieve with other workout devices.

Why TRX Training Bands?

The extra challenge introduced by TRX training bands helps build up muscles to achieve a lean body. It’s popular among athletes and mixed martial arts fighters. It’s even used as part of military training exercises because of the following advantages it brings to the table:

  • Stronger core muscles
  • Improved balance and muscle coordination
  • Simultaneous cardio exercise
  • Larger amount of calories burned

The versatility of the equipment allows you to get all of these benefits at the same time. You’re getting the combined advantages of running on a treadmill, pumping your muscles with weights, and doing gymnastic moves with just a single equipment.

The Workout

Here’s the workout plan I do with my TRX training bands to get my muscles burning.

Exercise Reps Rest
Lateral squat 12 reps 30 sec
Jump squat 12 reps 30 sec
Single-arm row 10 reps 30 sec
Pike pushup 10 reps 30 sec
Bicep curls 15 reps 30 sec
Triceps press 10 reps 30 sec
Chest press 10 reps 30 sec
Power pull 5 reps 1 min

 

I suggest you only do 2 sets of this exercise plan if you’re new to suspension training. If you’re quite familiar with using TRX bands, do 3 sets or more of this, and reduce your rest time to 15 seconds.

Executing the Workout

The workout will take you around 10-15 minutes to complete, depending on your pace. You can give yourself a minute or two of break time before you repeat the whole set. Use your TRX training bands at least thrice a week to get optimum results.

I usually spend around 30 minutes doing suspension training. After I perform the workout plan I’ve listed above, I take a short rest and then proceed with a different set of exercises that are harder to perform and target a different group of muscles. The TRX training bands allow me to attack an exercise at multiple angles to maximize my gains in each movement.

The Workout Explained

The freedom of movement provided by TRX training bands makes them a versatile workout equipment. You can switch positions seamlessly and proceed to the next exercise in your routine within a few seconds. This is the trick to get the best results in suspension training: to keep your heart pumping by continuously performing sets of exercises and spending less time in transitioning from one position to another.

When you take a pause during your workout, your heart slows down, decreasing blood circulation. This diminishes the capacity of your body to burn stored fats. With the versatility of TRX training bands, you can switch from one position to another, keeping the momentum of your exercise flowing.

Using your own body weight as resistance provides the right amount of stress to your muscles. Injuries commonly occur when people start lifting weights heavier than their own body, overloading the joints and muscles with great amounts of stress they can’t handle.

Although there are other brands of suspension bands, I use TRX training bands because of their superb quality. They’re portable since they’re basically specialized ropes that can fit into a small bag. Setup is also a breeze. I have no trouble latching mine on the door, on a wall, around a tree, or onto any object with a solid foothold.

Grab your own TRX training bands and start doing suspension training!

Related Posts:

  • No Related Posts

New eBook!