Elf training

When pressed for time, try a total body circuit. I like to use non competitive muscles so I can work more than I rest (for conditioning) and it keeps the same muscles from being over worked allowing for quality muscle training rather than muscle exhaustion. Today's circuit will be:

A1) Incline DB Press
A2) Jump Pullups
A3) Front Squat
A4) Mid Range cable chop

Now as I mentioned, I will warm my body up with Clean and Press just to wake up my nerves. Nothing to heavy and just 3-4 sets of 5. The circuit will be between 8-10 reps with minimal rest say 30-45 seconds.

BK

My first video blog..Holla!

Remember when you choose rep ranges 1-3, 3-5, 5-7 etc. the weight will be according to rep range. Example; If you are trying to get stronger and are prescribed a 3-5 rep range you should be using 80-90% of weight you can do 1 time.

Vanity can't be the only way

The are a number of influences today that negatively impact an individuals ability to stay in shape. With our schedules it is hard getting to the gym. Beyond training, things like cooking, stretching, reading, meditation, food prep, that help make up a better you seem to take up to much time. Sounds a little overwhelming. So how is it we can stay on track and actually create the necessary amount of time it takes for self improvement?

Answer: A BIGGER PICTURE

I created a list of 5 reasons to maintain course and stay on track to creating a new and better you.

1) Vanity - I see nothing wrong with a healthy lifestyle that improves you physically. When we look better, we feel better!
2) Sense of Self - The "Self" or the ME identity allows us to consider our actions and the consequences of these actions. We consciously or subconsciously choose to feel good or to feel bad. Those who choose strength and well being, we salute you!
3) Prevention - Exercise was ruled #1 in disease prevention!
4) Better Performance - Whether improving a sport specific skills, or just want to feel better in the game of life.
5) Pride - There are many that can't use arms, legs, feet, back, hands etc..If you got them, use them!

Max Effort Training, I think...

A friend of mine and I trained some chest together today. He asked my opinion on the "what-to-do's" for this session. So I asked him had what he hoped to accomplish ( speed, numbers, vanity). He replied with "Max Effort" so I prescribed 6-8 rep range with variations in repetition speed and weight progressions. In case your interested, this rep range would indicate a functional hypertrophy theme (muscle building/athletic). Now on to the story!

Now this guy is a fast twitch (explosive/powerful) lifter, so we started with a barbell flat bench max 6 reps with a fast tempo down and up, working on fast bar speed. This accounted for a total set time of about 10 seconds. Now he was solid here in relation to his bar speed and although each 6th rep was very close to failure, he was able to get all 6 reps each set without lowering the weight. Great start.

We move to a flat bench DB next with a significant change in rep speed. We lowered each rep from the top position for 3 seconds, a fast push and had 1-2 second hold at the top of the rep. These sets were designed for 8 reps. Total time under tension here is approximately 40+ seconds for each set. This in large contrast to our original set lengths of 10 seconds. Here is where results changed, as far as he knew....so what happened? I feel the need to preface the results by saying my partner primarily trains with speed reps rather than using a controlled tempo like we are using here.

I talked my partner into using a 25% lighter weight than he normally would use for the 8 rep range. Immediately following the first set, my partner seemed slightly dejected after barely made his 8th rep. In sets 2 and 3, the weights and reps were falling as was his ego. Now in his defense, we rested no more than 90 seconds total between these sets, where complete recovery scientifically could have allowed up to 4 minutes rest time between sets for full muscular and mental recovery. He tried describing his fall off as "just having a bad day". I knew better.

Maximum effort training is relative. Meaning, a ton of variables will alter performance. Now things like time of the day, amount of sleep, pre workout meals, stress levels etc. can have a big impact on individual performance. More specific to this story would be the speed in which a repetition is performed (tempo) and the amount of sets, reps and rest intervals (strength quality) proved to equate to different results. The change in results does not mean your having a bad day, it simply reminds us that we can not be efficient in every style of lifting without actually training for it.

Whether 1 rep or 15 reps, maximum results is achieved through maximum effort. Don't let ego discount the quality of a training program, especially when working in new areas. Embrace the change and try and improve your lifting efficiency in many areas to become a more well rounded lifter.

Ambushing your forgotten muscles!

How many days are you getting to the gym? Maybe 3? Or 4? I am assuming you have a scheduled Chest, Back and Leg day in there but what about the small often times forgotten muscles like forearms, biceps, traps, external rotators, abs and calves? Small muscle groups are easy to neglect, especially when people don't go around bragging about their external rotation strength. These muscles can be boring in theory, however, they are necessary for muscle balancing and injury prevention for the long haul. So rather than skipping them due to fatigue or boredom, here is a way to get then in without really going out of your way to do it.

Here is an example on a Leg Day.

A1) Back Squats 3 sets 6 reps rest 120
A2) Seated Calve raise 3 sets 15 reps rest 120

Now the Back Squat with this rep range could allow for as much as 5 minutes rest for full muscular and neurological recovery before performing another set of squats. So rather than sit on the end of a bench or on your cell phone checking Facebook, you could add a set of a non competitive muscle (like calves) when you would normally be resting.

Here is another idea:

A1) Flat Bench with Chains 4 sets of 5 reps rest 120
A2) Ab Planks 4 sets 30secs holds rest 120

Same idea here. This is a way to maximize your sessions in the gym as far as time goes and gets us hitting the "forgotten muscles" more often.

Your perception is not my reality!

What is perception of reality? What one perceives is a result of combining past experiences, including one’s culture, and the interpretation of the perceived event or thing. Reality or truth is something that actually exists. Although things that actually exist can be interpreted differently based on personal experiences, curiosity, inquiry, and the selectivity involved in personal interpretation of events. So do we have a solid ground for deciding the value of our individual perception? Well of course we do, but to ourselves only.

What's my point? The point is, when you think something should look a certain way or talk a certain way, it is truth..truth as you see it. Truth is, it's possible our perception at times is a little off. Went left a little..sorry. I will cut it short.

Example: Under Armour clothes, juice bar, pools, sauna's, treadmills all create an image of a quality training environment based on a perception of quality. Let proven results be your new truth. That is a plug..

PowR Performance Rules!

THE NEW HEALTH INDUSTRY

So I read that the health industry was the third most growing industry in the country in 2010. Gym membership sales are up. Personal training is growing. People's awareness to health is growing, heck, I typed in "nutrition" on a google search and over 699 million pages came up! This is wonderful news. The most stunning statistic that has grown amidst all this great news is....obesity. So if we are becoming so conscience of our health and spending hard earned dollars to obtain it, then why are we getting fatter? I think I have at least one idea.

I was driving home from work this morning and heard an advertisement on the radio about a new company offering personal training certifications. Definitely peeked my interest as I am always looking for new ideas and information to improve my skills. So after the radio DJ talked about the hands on training and new innovative techniques, I started digging for a pen to write this number down. Just as my excitement was bubbling over, the commercial mentioned the other certifications the company offered; bookkeeping, medical assistant, dental assistant, you name it they had it. My pen went limp.

Strength Built By Intelligence is a motto that we live by at PowR Performance gym. Intelligence meaning actual science based methods that are improving individuals health time and again. So please, before you spend your hard earned dollars on a fancy gym membership, new kicks and Chip the trainer, maybe you should find people and places with proven track records.