If you’re looking for an interesting change of pace
for leg day throw in this one exercise before your normal workout. Disclaimer: This workout is intense and not recommended for anyone who routinely dreads or skips leg day! You will be sore. You will want to puke or may puke. You may not be able to walk. You have been warned!
Leg Press Machine starting with 1, 45lb plate per side.
Have workout partner add one 45lb plate to each side, 10 reps. Switch with partner then repeat.
add another 45lb plate to each side, 20 reps
add another 45lb plate to each side, 30 reps
add another 45lb plate to each side, 40 reps...
If you are like most folks that enjoy weight
training you probably find you have favorite exercises and movements that you are strong and comfortable with. The problem that can happen is relying on doing the same workouts over and over and expecting to get a better result. I’m sure everyone adds weight, increases reps and changes the order of exercises.
I question whether you are doing entirely different workouts to achieve entirely better results. I come from a bodybuilding back ground so the typical “bodybuilding routine has always been my bread and butter (FYI: bread and butter are bad). I have looked for other workouts to try to achieve different and better results for my physique. Some examples are yoga, kettle bell training and some core balance workouts. Switching from bodybuilding to physique, it only makes sense to switch training...
When doing Cardio, I’m sure you have all heard of your "THR" (Target Heart Rate, 220 - Your Age x 0.6). Although, it is a fact that by achieving this Heart Rate you will burn pure fat with minimal muscle loss. In order to Maximize You’re Results it is necessary to be entering and exiting this Zone. By doing that, not only will you be burning more Calories you won’t have to exercise as long!
Take a look at my simple example of a great Interval Routine that can be applied to most Aerobic Equipment.
Example:
NORMAL - 500 calories/ 45min
INTERVAL - 500 calories/ 28min
Your new cardio plan...
Instinctive training. What does that mean? Well, let’s look at the definition of the word instinctive.
in•stinc•tive/inˈstiNG(k)tiv/Adjective:
1. Relating to or prompted by instinct; apparently unconscious or automatic: "an instinctive distaste for conflict".
2. (of a person) Doing or being a specified thing apparently naturally or automatically: "an instinctive writer".
3. My interpretation is a physical “sixth sense” or a feeling that comes naturally. This can be developed after years of learning your body inside and out, both physically and mentally.
If you've ever experienced a grueling shoulder or back routine, you know that the next day the tightness you feel is unbelievable. If you've tried to shoot a basketball after performing 4 sets of military presses, you also know how “OFF” your shot is. Incorporating a solid 30 minute swim routine, 3 days per week, can be most beneficial when it comes to stretching and elongating those latissimus dorsi muscles and deltoids, as well as stretching those legs after a good squat routine...
When it comes to training I believe too many
people...
I get asked all the time what exercises
I do to build my physique, what my secrets are, and what tricks I have. Most the time these questions are coming from a novice competitor or athlete. It always seems like they are waiting for me to announce the one secret that is going to propel them to exactly where they need to be. The secret is that there is no secret! You must start with the basics, stick to the basics and finish with the basics. There are certain things that are a staple to building a great physique. The first is nutrition.
There is no secret to my diet or bulking plans when it comes to my meals. It’s as simple as eating the clean foods, keeping the calories/ratios where they need to be, and timing your food appropriately...
One thing I have done since I got serious
about achieving my goals was to track everything. When I say everything I am talking about your calories, training, and your progress. If you are not tracking those 3 things then you are not serious about reaching your goals. It is impossible to see the improvements you are making or to gauge your progress. It is also very difficult to improve if you can’t remember what you did last week in the gym. Let’s break down the benefits and reasons for tracking...
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