Chest & Back Day

On some of my splits I have a day where I combine chest and back into one workout. The most common method is to super-set the two muscle groups, but sometimes I like to work them independently even though I am working them on the same day. Here’s a routine I use on those occasions: … Read more

Burn Back

We’re going to use a combination of super-sets and giant-sets to work the back while maintaining a fat-burning heart rate. Then we will finish with tempo work to maximize time-under-tension and stimulate anabolic growth. Super-set 1 Bent-over Barbell Row 8 – 12 Reps 4 Sets Pull-up Max Reps Super-set 2 Seated Cable Row 21’s 4 … Read more

#SquatEveryday

Last week I decided to change my split from the push/pull routine that I have been doing for almost three months to a more traditional bodybuilding split.  Well, here I am a week later changing it up again. Not that much, though. I’m simply taking my leg day on Wednesday and changing it to a … Read more

Seven Basic Movements

There are seven basic human movements patterns. These patterns are the foundation for all human movement. 1. Push: Walking, picking something up off the ground with your legs, and lifting something over your head are all pushing movements. Exercises typically come in some variation of push-ups, presses, raises, throws, and squats. 2. Pull: Picking something … Read more

Training Variables

Any training program must continually progress over time in order to continue achieving results. Equally, a single workout must account for specific training variables which, when added together, account for the progression of the overall training program. The design of a single workout routine will absolutely affect the overall result of the workout program as … Read more

Training Cycles

Over time the body will adapt to continuously repeated training stressors placed on it and the training will become less effective. It some cases the body’s performance may actually decline. This is known as general adaptation syndrome. By mixing up the training frequently, a lifter is able to continually progress toward a goal, or to … Read more

Set Training Methodology

A set consists of a series of repetitions. For example, a lifter may refer to performing “three sets of 10” repetitions for a particular exercise. This means they will perform 10 repetitions of the exercise and then stop, which counts as one set. After resting for a prescribed period or performing another exercise, the lifter … Read more

Your First Year of Exercise – Realistic Expectations

Getting quick results is just not realistic. Losing weight and changing your body composition takes time and dedication. Getting strong takes even longer. If you are just beginning your workout program, here are the results you can realistically expect. First 30 Days During the first 30 days, you will notice your cardiovascular endurance, muscular endurance, … Read more