When you do your workouts how much weight are you lifting? Is it as much as you can possibly lift and still maintain form? Or could you have easily done 2 or more reps?
Hopefully you are already lifting as much weight as you can. But, if you aren't you need to start. This does not mean to go to failure. But, it does mean that the weight you are lifting is taxing on your body. While going to failure will over work your muscles and burn out your CNS (central nervous system), leaving one in the tank will insure that you are getting the most out of your workouts. This simply means that after you complete your last rep of each set you should only be able to do one more rep before your form breaks.
Lifting heavy weights is the only way to achieve maximum muscle growth, fat loss, and muscle definition (women this is the muscle "tone" you are looking for). The weight you will use is relative to everyone. What is heavy for one personn is not necessarily heavy for another person and vice versa.
Also, all those nice little articles you read in magazines about how you can "tone" up your arms lifting soup cans are total B.S. The weight of that 12 oz. can will not do anything to help "tone" up your arms. (F.Y.I - I hate the term "tone") The weight is simply not heavy enough to stimulate the required muscle response necessary for any noticeable differences in your muscles. Those articles just make for nice headlines and articles in order to sell magazines. Plus it is what everyone wants to hear. That exercise is easy and not physically demanding. Sorry, the only way to get results is to perform physically demanding exercise.
Now, go add another plate to the bar and start lifting heavy!
Have a Great Day!
Josh
Friday, April 11, 2008
Tuesday, April 8, 2008
Why Do You Workout?
Why do you workout? What is your reason for coming to the gym 3-4 days per weeks? Are you there to work? Or are you there to hang out?
When you enter the gym you need to be there to work. Not talk to your buddies about the new hot girl at work, to get the latest community gossip, to be entertained by your trainer, or to pick up girls/guys.
When you come into the gym you are there to work toward achieving a better and stronger body. If you want to talk to your gym buddies or trainer in between sets that is fine, but when your timed rest period is over it is time to promptly get back to work. Do not be one of the those people who hogs a bench/machine/set of DB's for 15 minutes. Do your sets and move on. Keeping your focus.
By keeping your focus you will have better workouts and see greater results. You will also spend less time in the gym and be able to spend more time outside of the gym do the things you enjoy.
Train With a Purpose!
Josh
When you enter the gym you need to be there to work. Not talk to your buddies about the new hot girl at work, to get the latest community gossip, to be entertained by your trainer, or to pick up girls/guys.
When you come into the gym you are there to work toward achieving a better and stronger body. If you want to talk to your gym buddies or trainer in between sets that is fine, but when your timed rest period is over it is time to promptly get back to work. Do not be one of the those people who hogs a bench/machine/set of DB's for 15 minutes. Do your sets and move on. Keeping your focus.
By keeping your focus you will have better workouts and see greater results. You will also spend less time in the gym and be able to spend more time outside of the gym do the things you enjoy.
Train With a Purpose!
Josh
Monday, March 31, 2008
Fat Lose Post Workout Shake
Last week I wrote about having a post-workout shake to gain muscle mass. But, what if you are trying to lose body fat? Should you have the same shake?
No, you will want to have a shake that contains minimal to zero carbohydrates and is high in protein. Also according to Cassandra Forsythe's interview on "Fat Loss Pros", it is also beneficial to wait until 30 minutes after you have finished your workout to have your shake. This is because you will allow your body to burn some extra fat post-exercise. You see as soon as you ingest your shake, or any food for that matter, your body will begin the rebuilding process and stop burning fat.
To make a simple fat loss shake just mix 1 scoop of whey protein with 1 cup of fat-free milk or water.
Have a great day and train effectively,
Josh
No, you will want to have a shake that contains minimal to zero carbohydrates and is high in protein. Also according to Cassandra Forsythe's interview on "Fat Loss Pros", it is also beneficial to wait until 30 minutes after you have finished your workout to have your shake. This is because you will allow your body to burn some extra fat post-exercise. You see as soon as you ingest your shake, or any food for that matter, your body will begin the rebuilding process and stop burning fat.
To make a simple fat loss shake just mix 1 scoop of whey protein with 1 cup of fat-free milk or water.
Have a great day and train effectively,
Josh
Tuesday, March 25, 2008
Q & A: Post-Workout Shake
Q: After I finish my workout I know I have a 45 minute window to get in a Post-Workout Shake, but what is the best if I'm trying to gain muscle?
A: Yes, after you finish your workout you have a 45 minute (roughly) anabolic window in which your body is able to build muscle better than normal. In order to do this you need to immediately drink a post-workout shake with a carb to protein ratio of 4:1. This will provide your body with nutrients to refill glycogen stores (from the carbs) and to rebuild muscle tissue (from the protein).
A simple shake is to mix in a blender is: 1 cup fat-free milk, 1 scoop whey protein powder, 2 tbsp honey or chocolate syrup and a banana. This will provide you with a 4:1 carb to protein ratio.
Have a great day!
Josh
A: Yes, after you finish your workout you have a 45 minute (roughly) anabolic window in which your body is able to build muscle better than normal. In order to do this you need to immediately drink a post-workout shake with a carb to protein ratio of 4:1. This will provide your body with nutrients to refill glycogen stores (from the carbs) and to rebuild muscle tissue (from the protein).
A simple shake is to mix in a blender is: 1 cup fat-free milk, 1 scoop whey protein powder, 2 tbsp honey or chocolate syrup and a banana. This will provide you with a 4:1 carb to protein ratio.
Have a great day!
Josh
Thursday, March 13, 2008
Q & A: How Many Days Per Week To Train
Q: Do you like 3 total body workouts a week or a 4 day split?
A: Personally I like 4 workouts per week anymore than that and a I notice that clients start to get overtrained. All 4 workouts will be total body. I like to do two workouts with 6 exercises(movement patterns) and use undulating periodization. A third workout will be an all BW day with HIIT cardio and grip work. The fourth day will be a high rep (15-50 reps depending) day with HIIT cardio and grip work. With the HIIT cardio I will usually throw in some strongman exercises in the circuit.
However, the number of days I have a client exercise all depends. With some better in shape individuals I will follow a split like I just mentioned, but the the less fit more deconditioned I will just use the 3x/wk with undulating peroidization. All clients that workout 3x/wk will end with a short HIIT workout.
Whether you train 3 days or 4 days per week it really doesn't matter as long as you are dedicated and consistent. Peoples goals will determine the type of program they are on along with other factors. But, like I said consistency and dedication are what bring about results.
Until Next Time,
Josh
A: Personally I like 4 workouts per week anymore than that and a I notice that clients start to get overtrained. All 4 workouts will be total body. I like to do two workouts with 6 exercises(movement patterns) and use undulating periodization. A third workout will be an all BW day with HIIT cardio and grip work. The fourth day will be a high rep (15-50 reps depending) day with HIIT cardio and grip work. With the HIIT cardio I will usually throw in some strongman exercises in the circuit.
However, the number of days I have a client exercise all depends. With some better in shape individuals I will follow a split like I just mentioned, but the the less fit more deconditioned I will just use the 3x/wk with undulating peroidization. All clients that workout 3x/wk will end with a short HIIT workout.
Whether you train 3 days or 4 days per week it really doesn't matter as long as you are dedicated and consistent. Peoples goals will determine the type of program they are on along with other factors. But, like I said consistency and dedication are what bring about results.
Until Next Time,
Josh
Tuesday, March 11, 2008
Q & A: Rep Scheme
Q: In your opinion what is the best set/rep progression?
A: I like to start all my clients out with 12 reps for the first few weeks and keep their workouts simple so they can learn to get the form and become comfortable with exercising, since most of them are new to it. After that I like to use undulating periodization:
Week 1 = 12 reps
Week 2 = 8 reps
Week 3 = 10 reps (back off week)
Week 4 = 6 reps (heavy week)
After 4 weeks I will usually have a new client repeat this rep rotation 1 more time with 3-4 new workouts. Then continue on with:
Week 1 = 9 reps
Week 2 = 5 reps
Week 3 = 7 reps (back off week)
Week 4 = 3 reps (heavy week)
After these 4 weeks I'll go back to 12,8,10,6 then 9,5,7,3 and just keep repeating. Every 4 weeks I change workouts. This has worked well with the majority of clients. They have gained some pretty impressive muscle and lost fat with this. I will play around with it somewhat though because everyone is different and some clients have a hard time handling the lower reps/heavier weight and their joints begin to ache. So with them I will just use the 12,8,10,6. and so far it works just as well. The one draw back I have found to this is that not everyone loses body weight (and unfortunately many people only think results are shown on the scale, even if they look better and their clothes fit better).
Push Yourself Every Time,
Josh
A: I like to start all my clients out with 12 reps for the first few weeks and keep their workouts simple so they can learn to get the form and become comfortable with exercising, since most of them are new to it. After that I like to use undulating periodization:
Week 1 = 12 reps
Week 2 = 8 reps
Week 3 = 10 reps (back off week)
Week 4 = 6 reps (heavy week)
After 4 weeks I will usually have a new client repeat this rep rotation 1 more time with 3-4 new workouts. Then continue on with:
Week 1 = 9 reps
Week 2 = 5 reps
Week 3 = 7 reps (back off week)
Week 4 = 3 reps (heavy week)
After these 4 weeks I'll go back to 12,8,10,6 then 9,5,7,3 and just keep repeating. Every 4 weeks I change workouts. This has worked well with the majority of clients. They have gained some pretty impressive muscle and lost fat with this. I will play around with it somewhat though because everyone is different and some clients have a hard time handling the lower reps/heavier weight and their joints begin to ache. So with them I will just use the 12,8,10,6. and so far it works just as well. The one draw back I have found to this is that not everyone loses body weight (and unfortunately many people only think results are shown on the scale, even if they look better and their clothes fit better).
Push Yourself Every Time,
Josh
Sunday, March 9, 2008
Get Results Through Thinking Positive
If you don't believe that you can achieve the perfect weight or the perfect body how do you think you ever will? In order to attain that perfect weight and body you must first believe that you can do it and pretend or act like you already have achieved it.
Over the past week I have been listening to the "Secret" audio book in my car. In this book the author keeps going over the fact that you must believe you can have whatever you want and then think like you already have it. The point she is making is that if you do not believe that whatever you want is possible and attainable you will never see or get it. But, if you first believe that it is possible your mind will want to have it. This is what gives you that extra drive, push, passion, or whatever you want to call it to make you successful. Without this you will become complacent and settle for what you already have. After all settling requires no work and is easy to do. But, it is also the reason you will not achieve your goals.
This book is very useful for fitness, not only life in general. In fact, she has a whole chapter discussing body weight, health, and physical fitness. If you will simply believe that you can and already have achieved the results you want. You will soon see those results coming to life.
Have a great day and believe in yourself and your goals.
Josh
Over the past week I have been listening to the "Secret" audio book in my car. In this book the author keeps going over the fact that you must believe you can have whatever you want and then think like you already have it. The point she is making is that if you do not believe that whatever you want is possible and attainable you will never see or get it. But, if you first believe that it is possible your mind will want to have it. This is what gives you that extra drive, push, passion, or whatever you want to call it to make you successful. Without this you will become complacent and settle for what you already have. After all settling requires no work and is easy to do. But, it is also the reason you will not achieve your goals.
This book is very useful for fitness, not only life in general. In fact, she has a whole chapter discussing body weight, health, and physical fitness. If you will simply believe that you can and already have achieved the results you want. You will soon see those results coming to life.
Have a great day and believe in yourself and your goals.
Josh
Subscribe to:
Posts (Atom)