Ever wonder what the best training program to build massive muscle? Check this short video out on how simple it is to put together a simple starter program no matter what your gym looks like. Take advantage of this plan! It works and will bring you great results if you stick with it and train hard!!!
Posts tagged power
This is something that I have really been a stickler with when it comes to my clients and how I choose to train them. Even when it comes to my own personal development I am about 95% machine free. I can’t stand them. Yes, they are great if your just starting out and you don’t have the knowledge to put together a workout, but if your serious about lifting you really need to train away from them.
When it comes to power and athleticism, your not going to find it using machines. People confuse exercises like leg curls and extensions and the increase in strength they see with these as power development…this is wrong. Yes, you are getting stronger but its not the strength your looking for on the field. Athleticism starts in your legs. The quads and hamstrings are some of the most powerful muscles you have on your body. If you want to turn them into well oiled machines that can lead you down the field, through 10 230lb men, and then some than you need to start thinking that way.
This is what happens.
Lets say you play football. You want to build stronger more powerful legs so that you can wreck anyone in your path. Do not do exercises like leg extensions or curls. These work your legs in an isolated position calling on a fraction of the muscles that make up the actual movement of “wrecking someone”. Make sense? So your driving through the front line and you go to tackle someone. Your over developed quad muscles are going to fire and end up blowing out your knee. This is because you only trained those muscle in one position. Sitting (while you text your boo) and extending your leg. I’m sorry, to drive your 190lb body through the 230lb man in front of you is going to take more then just that. Your tendons and ligaments are going to need to be strong enough to withstand the power your quads/hams are putting out.
There are more things holding your knee together then your ACL. That’s just one of them, You have three more; your MCL, PCL and LCL. These four ligaments are key to keeping the structure of your knee together while you attempt to be the next Jerry Rice. To ensure your power development and strength is on the right track your workouts need to involve exercises like Squats, Deadlifts, Lunges and Sprints. If you want to be a more powerful athlete whether as a weekend warrior or a collegiate dreamer, prepare your body for the worst. DO NOT spend time on those machines. Yes, you may get stronger but the strength will let you down at the worst time. Train your body in the way you use it in life.
Unless you plan on putting on a banana hammock and strutting your well tanned and oiled body on stage, machines are out.
I have a love hate relationship when it comes to lifting belts and straps. In the past I never used them and didn’t like using them because I felt they were making me weaker. Over time I have learned to respect these tools and really dial in on when the best time to use them not to use them are. This video explains when the best and worst time to use straps are.
Check it out and feel free to leave any feedback! I love hearing from my followers!
Getting after this body weight workout here in sunny FLORIDA!! Taking a week off from the heavy weights has been nice!
Yeah eating Crisco is NOT going to get you shredded. But eating healthy fats will. This is going to be short and simple. If you eat too much fat then you will get fat, if you don’t eat enough fat well, you will be in just as bad of shape. Fats are the most calorie dense nutrient compared to proteins and carbs. You body needs these fats as an energy source to work your body’s systems. If you don’t have enough fats then your body will turn to much needed proteins for its energy source. So if your stuck on a low carb diet and now your adding a low fat diet then where do you think your body will get the energy from?
I want your diet to consist of at MINIMUM 20% fat and no more than 40%. Best thing to do is to see how your body reacts to the 20%. If you don’t see much happening bump it to 25-30%. 40% should be a last resort and odds are if your at 35%+ and not losing weight then it could be something other than your fats.
*Note* I have seen higher percentages with fats but not as a common thing. It’s going to come down to experimenting with what works for you. These percentages are what I use and what I have success with in my coaching.
- Coconut Oil
- Peanut Butter (natural)
- Olive Oil
Note: Just because the box says fat free does not mean it actually is. There is a chemical called Olestra that company’s use to replace the fat. Your body has a really hard time breaking this stiff down. Just stick to the healthy stuff.
Your fat loss journey is your own. Of course its always good to have close friends and family around supporting you and keeping you going but your hard work and results are solely yours. Keep your focus on your eating and your training. I want you to stay away from comparing so much to your friends who may be trying to do the same thing. It’s not necessarily always a bad thing but what happens is you start getting uneasy when your results are not adding up to theirs. I cant stress this enough, you need to stay focused on you. I don’t care if your friend has lost 5 more pounds than you doing the same thing. Make small adjustments to what your doing after a couple weeks if things seem a little sluggish. Don’t go off the deep end and get drastic you could potentially put yourself in a worse spot.
As long as the weight is coming off then what your doing is working. Don’t measure speed. Measure results. I know personally for me I can gain weight fast eating carbs and lose weight even faster by cutting back to only a couple meals a week with them. That doesn’t always work as well for the next guy. This is why the first thing I ask most people is what they have tried in the past, what seemed to work and what didn’t.
Listen to your body and treat it like the unique machine that it is.
This tip is a little more personal. I work at two different training studios which leaves me atthe mercy of my huge gym bag and the cab of my truck. If I don’t prepare for my day the night before my day is shot. I don’t have the time to drive home so everything has to be planned out. There has been countless times where I opted out from getting in a workout simply because I forgot or didn’t have an extra pair of clothes to change into. When its 6am and you know that you have another 12 hours before you will see a shower sometimes you choose comfort over a sweaty workout. You may see that as a bad excuse I see it as a courtesy to my clients who have to work with me and my sweaty self.
Bring more clothes. Like any other hard core gymer you probably have a gym bag with your typical workout clothes and any extras you may need. What happens when the bag is left at the office or on the kitchen counter from the morning? You don’t want to drive all the home just to get the bag but you don’t want to miss your workout either. This is where your “emergency bag” comes in. Whether its an extra pair of shorts or another shirt I always have an extra laying in my bag somewhere. This has saved me countless times. Pack this bag and just forget about it. Don’t use it as a chance to get lazy and not pack your normal bag. This is only for emergencies.
no more excuses
What if i told you you had to eat the same thing every day for the rest of your life? That would suck. Slowly you would grow to hate whatever it was I allowed you to eat.
Your body reacts in a similar way. I always tell people I coach who are trying to lose weight to find a few different foods that they can cycle around during the week. This allows their bodies to get all the nutrients it needs from a variety of sources.
Think of it this way…your body is a system with a bunch of different storage units. These storage units need to be restored and replenished daily in order for your body to operate at its best. If all you do is eat chicken and broccoli then you can imagine how fast those specific units will get full. What about the others? I’m not talking about just their labels (veggies, proteins, carbs etc.) but the entire breakdown of how a chicken breast is metabolized and used by your body. Think deeper. Think more about the vitamins and minerals you are consuming. Now think about how important it is to keep ALL of your units full. Makes sense?
I am just as guilty as anyone else. I am a creature of habit and will stick too the favorites if I am not careful. A well nourished body will operate at full potential aiding in success whether its under the bar or on the scale.
Fill your units.