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

Max Chest

Sometimes you just feel the need to blast a particular muscle group, to go to failure and then push just a little bit more. For the barbell exercises you are aiming to use approximately 80% of your one-rep max. then you move on to dumbbell exercises at a tempo of three seconds down and explosive one second up … Read more

Core Abs

Core Abs is my basic abdominal/core routine. Over 175 repetitions, every key muscle in the core is worked and challenged. I prefer to work abs every day, so I often tack this routine on to the end of another workout. Complete 25 repetitions of each exercise (pictures coming soon): V-up Straddle sit-up Flutter kick reach … Read more

Chest/Shoulder Complex

See the article on Training Set Methodology or the Encyclopedia entry complex-set for a description of a complex. The Chest & Shoulder Complex utilizes one barbell plate (usually 25, 35, or 45lbs) to complete all exercises in immediate succession. The series of moves challenges and carves the traps, delts, pecs, biceps, and triceps in just 50 … Read more

Changing My Split

Several recent out-of-town trips for work threw me off my Build Power schedule. During my travels I switched to a push/pull style routine and tried to stick with working the entire body twice per week. Well, I failed. I simply did not keep up with the amount of volume that I needed to. Today I’m … Read more