Tag Archives: training

August 2012 Training Update

Yes, i know.. I have been slacking once again with my training updates. But it is all for good reason. I have alot of projects I am currently working on along with a large influx of new clients.

Its been a while, so here we go…

So I have been working on my own version of a full body routine for close to 3 years. Each time I tried it something bugged me and I decided to step away. This time I feel like I finally nailed it. I did some careful modifications to the program and now I can truly stand behind it 110%.

I named the program the 2FP which is short for Frequency Focus Physique. The thing that is so awesome about the program is the careful balance between full body routines and the concept of increased training frequency, and the focus days and the concept of volume. The added frequnecy ensured that I was hitting all the major muscle groups almost double the amount in a single month. There wasn’t much room for isolation based movements so with limited amount of sets per body part the only way is to use all the big compund movements. Best bang the buck. The Focus and cleanup  days then took care of the isolation based movements.

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Mind Muscle Connection – Lifting with Control

When you sign up to the gym and make the choice to dedicate yourself, you have to clearly define what your goals are.

Do you wish to be a power lifter ?

Do you wish to be a weight lifter ?

Do you wish to build a better looking physique ?

Although each of these goals may slightly overlap each other, they each have significantly different approaches.

powerlifterA power lifter’s goal is to lift the most amount of weight. There is no considerable emphasis placed on hypertrophy (muscle growth) or symmetry. They are essential function over form. The training is based around lifting awesome amounts of weight. The training and the numbers behind this approach are definitely impressive. There is also alot of technique involved. The old saying is that in power lifting the only concern is making the lift without the red light coming on. This is not to say that no hypertrophy will be experienced in power lifting. There are some pretty big guys out there. However, in terms of symmetry and overall appearance… well that isn’t the focus so it shouldn’t be expected to be a strength. It is also necessary to re-think the idea of looking at the bigger power lifters and draw the conclusion that.. Power lifting created the Beast. The truth is, that genetically the beast was always a beast, and lifting heavy things was always a strength of this type of person. So therefore… The Beasts turn to Power lifting. Not to mention the use of performance enhancing drugs in some. This is not an attempt to discredit people, but when I think in terms of arguments I like to remove that variable from the equation.

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New PR – 180lb Dumbbell Rows

In my latest training blocks I have been doing One Arm Dumbbell Rows as my power based back exercise. I have always been pretty strong with this exercise – while keeping good form. However, this latest block my strength has soared. The heaviest I have gone in the past is 155lbs dumbbells on a good for for 5.

Those numbers have been obliterated this time around. In my past two power back days I have been able to do the 180 lbs dumbbells for 5 reps.

I attribute this big gain in strength to a few variables:

  • 1. This is the first time that I have placed a very high emphasis on healthy fats. My fat intake in the past has always been adequate, but the increases have definitely helped. I lowered my carb intake, and rely on large carb re-feeds from time to time. The fats are mostly coming from olive oil, salmon, walnuts, red meat and natural peanut butter.
  • 2. added body-weight. This year I reached my heaviest weight- 254 lbs. Yeah I know, real big. However I have come down to 239lbs. and the strength is still there. What is interesting is that my 239lbs this year looks much better than previous 230s. So that is definitely a good thing. I feel like I have made some good gains.

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Fitness Injury Prevention and Treatment

Natural Bodybuilder Ryan Sullivan of Sci-Unison Fitness discusses injury prevention and treatment.

Key Points

  • Warm up thoroughly before your workout. A few super light sets for 28-25 reps will do the job. A few minutes of cardio can also help. The cardio will also help to circulate blood and increase of the onset of any pre workout supplements.
  • Wear the proper attire. If it is cold out, wear warm clothes to keep the muscles warm and functioning well. Heat promotes blood flow, so why be cold ?
  • Lift with proper form. Cheat reps have their place here and there, but too much cheating and lead to injury

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Nutrabio NO2 Arginine and Citrulline

Increase your gym pumps, strength, recovery, and nutrient delivery by supplementing with Nutrabio Arginine and Citrulline.

I love to stack L-Arginine Ethyl Ester with L- Citrulline Malate. When coupled together they give me a mind blowing pump at the gym. And we all know, bigger pump = increased blow flow = better nutrient delivery. I don’t like the idea of taking any aggressive and harmful supplements that are on the market for a good pump. I look for purity and the highest quality ingredients with NO fillers. Once again Nutrabio.com delivers.



Benefits of Arginine Supplementation

  • Supports protein synthesis
  • Increased Nitric Oxide and blood flow
  • Improved nutrient delivery
  • Boosts circulatory system
  • Promotes healthy sexual function

I choose L-Arginine Ethyl Ester because regular L-arginine is slightly limited in its effectiveness. A good portion of regular arginine is absorped in the intestine. This is a no-no for anyone desiring a muscle inflating pump.

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Sprints better for Fat Loss

sprints-fat-lossResults from a study published in Medicine & Science in Sports & Exercise suggest that repeated max-intensity sprints yield better fat loss results than longer duration, low-moderate intensity cardio.

There were 20 participants who were split into two groups.

Each group ran 3 times a week for 6 weeks.

Group 1 performed max intensity sprints. 30 seconds in duration, 6 sprints per session, 4 minute rest between sprints.

Group 2 ran for 30-60 minutes at 65% intensity.

At the end of the 6 week  study,the Sprinting group reduced fat mass by 12.4 %.  The low-moderate intensity group reduced fat mass by 5.8 %.

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Biceps Training Tip – Avoid Tuck and Slide

Bicep training tips and work out plan featured in the March 2011 issue of Muscle & Fitness Magazine.

When doing bicep curls, avoid the tuck and slide motion. This is a cheating movement that will limit your range of motion and hinder your potential to grow the biggest possible biceps. Stop focusing on the weight on the bar and start focusing on proper form. Grow muscle, not your ego.

Train Hard BUT Also SMART !

Check out March 2011 Edition of Muscle and Fitness Magazine. 

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Top 10 Tips for a Successful Diet and Exercise Program

Success-web-site1. Set Achievable Goals

When beginning a diet and exercise program, it is best to start with simple, short term goals. As you reach and achieve these short term goals you can then begin to set goals for the long haul. Both short and long term goals should be challenging yet achievable. As a new lifter, setting the goal of becoming the next Mr. Olympia is an example of a far fetched, almost unachievable goal.


Short Term Goals:

  • Increase bench press by 10lbs
  • Perform 10 minute jogging cardio session
  • Gain 2 pounds of lean muscle mass
  • Lose 5 pounds

Long Term Goals

  • Increase bench press by 50lbs.
  • Be able to perform multiple 25 minute cardio sessions per week
  • Gain 15lbs of lean muscle mass
  • lose 30 pounds

2. Ease Into Things

If you are new to weight lifting and or cardiovascular exercise you shouldn’t push too hard at first. Doing so can risk pain, injury and a diminished recovery ability. All the advanced lifters you see in the gym (who aren’t juiced up science projects) have spent years developing a tolerance to higher volume and higher intensity training. Attempting to mimic these intense style sessions from the start will eventually lead to an overwhelming fatigue, and eventually force you to abandon your program. Give your body a chance to adapt to the stimulus, not be overwhelmed by it. To quote the great Lee Haney, “stimulate, don’t annihilate.”

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