Go back 2 posts, and look at my total body suggestion. I am going to give you another variation of that workout. As I mentioned, if you are a golfer, ball player, thrower, or anyone else heading into your off- season, these are a great way to start. We'll develop things from here.
Also, if you are a hockey player looking at this, it will work for you in season. But (please listen), only if you have 3 or 4 days after your workout with no activity involved, to allow for recovery. The majority of in- season hockey training that I see being done, makes me want to rip out every piece of hair that I have.
Here is suggestion 2:
The format stays the same as previously outlined, but here are 3 changes to make.
Replace the Overhead Press with the Clean/Press movement. You can use either a bar or dumbbells, but make sure that the weight is heavy enough that your first set is no more than 12ish reps.
Replace the Deadlift with the Squat. All the things that I mentioned about the Deadlift, will now apply to the Squat. You will need to know your 1RM, with extreme accuracy. Once you do, you will be able to work between 60%-80% of that weight.
Replace the Squat/Squat Hold with the Stiff-Leg Deadlift. Use the same "fun" format, whereby you are using a light weight (maybe only 40% of 1RM) for 10 reps, theholding at mid-point. You can even go back to a regular Deadlift if you want.
I'm now going to let you figure it out. If you are blank right now, it's because you haven't read my other post. It's all there for you, in detail.
I will answer all your questions, if you really do need help. If you want to pay someone $60.00 an hour to pull out the machine pins for you and ask about your weekend plans during your set, don't ask me.
Anyone who knows me, will understand. Innovative workouts require knowledge, and effort on your part. Get going.
Sunday, 28 October 2012
No More Ivor Wynne
Originally called Civic Stadium, and built in 1928 for the British Empire Games, my favourite stadium ever, is now done.
No more games at Ivor Wynne. Yes, the place was broken down. Yes, it did stink. And yes, it was all of those cosmetically horrible things that a lot of people said it was.
But I loved it. It was the place that I saw my first of many CFL games. There was nothing better than paying $5.00 to park at the Polish Hall, walking through a really cool neighbourhood, and then watching a great game. Every seat was excellent, giving you a view of Pigskin Pete, and the Box J Boys from anywhere in the stadium. The product was not always excellent though, and if you went back to the Polish Hall after the game, you knew that. $3.00 for 500 ml of imported European beer would get you every armchair athlete's idea of what the Cats had to do. It was always a fun, affordable night out.
I hope that in 2014, the new venue is good. Because anything that is new has not had a chance to build any memories or character, I will go and give things a chance......
But I'm very sad today, and will really miss the old stinky Ivor Wynne.
No more games at Ivor Wynne. Yes, the place was broken down. Yes, it did stink. And yes, it was all of those cosmetically horrible things that a lot of people said it was.
But I loved it. It was the place that I saw my first of many CFL games. There was nothing better than paying $5.00 to park at the Polish Hall, walking through a really cool neighbourhood, and then watching a great game. Every seat was excellent, giving you a view of Pigskin Pete, and the Box J Boys from anywhere in the stadium. The product was not always excellent though, and if you went back to the Polish Hall after the game, you knew that. $3.00 for 500 ml of imported European beer would get you every armchair athlete's idea of what the Cats had to do. It was always a fun, affordable night out.
I hope that in 2014, the new venue is good. Because anything that is new has not had a chance to build any memories or character, I will go and give things a chance......
But I'm very sad today, and will really miss the old stinky Ivor Wynne.
Tuesday, 23 October 2012
It's Off Season. Let's Get To It.
It's now off season for you golfers, baseballers, softballers, throwers, etc.
I have blabbed alot, and shown you alot, but not really outlined anything. Now I'm going to try to give you some tangible ideas. Most of what I will talk about, has been shown on my videos. Go back and watch them all if you need to.
Because it's early in the off season, there is no need to reach all your maximums, and tackle loads of high risk exercises right now. But I also am not the type of guy who gets caught up in the whole phase thing. I don't want you thinking that you can't do any band or chain work right away, because it's the wrong phase of your training. I do think though, that there should be a bit of a break-in period, to familiarize yourself with the gym again.
Let's key on the more basic, multi-joint movements, and stay away from alot of single-joint movements and unstable movements. The best way to get back into things, is the good old total body workout. I'm assuming now that if you are following my blog, and watching my videos, you will be working out at home with a similar set-up to what I have, or will be in a gym that will be equipped with alot of the same apparatus that I have. Here is an idea to start.
Flat Chest Press: can be bench press, dumbbell press, chain push-ups, regular push-ups, banded press, machine press, etc. This is a great one to start off with some chains. You're freshest and strongest, but it's your call. Go to failure. But make sure failure occurs in 45-75 seconds. Less than that, probably too heavy. Longer than that, probably too light.
Rest 1:30-1:45 between sets. Do 3 sets. Rest 3 minutes, then.....
Overhead Press: can be done with dumbbells, a barbell, or a band. Same procedure as above.
Rest 4 minutes, then.....
Deadlifts: this is going to be the killer. It's up to you what weight you select. You have heard me say that there is one exercise that I don't recommend going to failure on, and this is the one. I like to train with 70%-80% of my 1RM. Even 60% is fine. But you decide. I will tell you though, that if you are not courageous enough in your weight selection, you will wake up the next day feeling great, loving life, and always wanting to do your deadlifts. Do you get what I'm saying? This is just your early stage, yes, but be honest and give yourself a bite. If you are doing much more than 13 or so reps, and only going to 90%ish failure, you are too soft!!!
Rest 2:30 between sets. Do 3 sets. Rest 4 minutes, then.....
Pull-ups: I always use the chains for this one. Horizontal body positioning, not vertical. Your forearms should be coming through your face. Keep those hips up, and don't bounce. Those chains should be silent. Go back to my videos for the demos. If you don't have chains, you can do the standard cable row, or lat pulldown bar.
Rest 1:45 between sets. Do 3 sets. Rest 3 minutes, then....
Squats: can be dumbbell, barbell, bodyweight, machine, etc. BUT with this one, I change the concept. Take a weight that you can do for 10 reps, but only be at 40%-50% failure. (Just wait, it gets good). THEN go into a squat hold, at your mid point, until you cave in. Rest only 1 minute, then repeat. Repeat this sequence for 3 sets. It's light, but fun, and will get you.
Rest 3 minutes, then.....
Incline Chest Press: exactly the same format as Flat Chest Press. Careful with the chains on this one. I really wouldn't recommend them at this point in your workout. This is a very difficult movement on the chains, and you are really risking an injury. Save something for an encore. Use bodyweight with your feet up on a chair and hands on the ground.
Rest 3 minutes, then....
Leg Extension or Hack Squat: can be done on a machine, or bodyweight as I have shown you on many of my videos. Do 3 sets. You determine the rest period, or if you even want to do them at this point. It may be overkill.
Now, this can be a "nice" circuit to get "the heart going" and get "aerobic conditioning in". Because you are just getting going, I truly would save a bit for down the road, and not kill myself right away. But when I had my gym, many an OHL, NCAA, CIS, or Pro athlete would be puking, and many times couldn't finish. It's all in the weights that you select. This can get you strong and anaerobically conditioned beyond belief, when done correctly.
I had one Euopean professional hockey player that loved doing this circuit. He said it would get him going, and was a great "cardio" workout. Well of course he liked it. There isn't alot of risky movements in there, he would always just use bodyweight where he could, and his deadlifts would be with the 50 LBS. dumbbells. He was fresh as a daisy the next day. And soft as one too.
But the bulk of the guys would be scared stiff on "killer circuit day" as we called it. It was a true test of courage. The deadlift will make or break the feeling of the circuit, but that will come as you get into it more.
Take this suggestion, and see what you think. There are hundreds of others out there. I am really going to try to now develop something with you. This may be an interesting starting point for your off season. If you need more help, just ask.
Get going, and get strong.
I have blabbed alot, and shown you alot, but not really outlined anything. Now I'm going to try to give you some tangible ideas. Most of what I will talk about, has been shown on my videos. Go back and watch them all if you need to.
Because it's early in the off season, there is no need to reach all your maximums, and tackle loads of high risk exercises right now. But I also am not the type of guy who gets caught up in the whole phase thing. I don't want you thinking that you can't do any band or chain work right away, because it's the wrong phase of your training. I do think though, that there should be a bit of a break-in period, to familiarize yourself with the gym again.
Let's key on the more basic, multi-joint movements, and stay away from alot of single-joint movements and unstable movements. The best way to get back into things, is the good old total body workout. I'm assuming now that if you are following my blog, and watching my videos, you will be working out at home with a similar set-up to what I have, or will be in a gym that will be equipped with alot of the same apparatus that I have. Here is an idea to start.
Flat Chest Press: can be bench press, dumbbell press, chain push-ups, regular push-ups, banded press, machine press, etc. This is a great one to start off with some chains. You're freshest and strongest, but it's your call. Go to failure. But make sure failure occurs in 45-75 seconds. Less than that, probably too heavy. Longer than that, probably too light.
Rest 1:30-1:45 between sets. Do 3 sets. Rest 3 minutes, then.....
Overhead Press: can be done with dumbbells, a barbell, or a band. Same procedure as above.
Rest 4 minutes, then.....
Deadlifts: this is going to be the killer. It's up to you what weight you select. You have heard me say that there is one exercise that I don't recommend going to failure on, and this is the one. I like to train with 70%-80% of my 1RM. Even 60% is fine. But you decide. I will tell you though, that if you are not courageous enough in your weight selection, you will wake up the next day feeling great, loving life, and always wanting to do your deadlifts. Do you get what I'm saying? This is just your early stage, yes, but be honest and give yourself a bite. If you are doing much more than 13 or so reps, and only going to 90%ish failure, you are too soft!!!
Rest 2:30 between sets. Do 3 sets. Rest 4 minutes, then.....
Pull-ups: I always use the chains for this one. Horizontal body positioning, not vertical. Your forearms should be coming through your face. Keep those hips up, and don't bounce. Those chains should be silent. Go back to my videos for the demos. If you don't have chains, you can do the standard cable row, or lat pulldown bar.
Rest 1:45 between sets. Do 3 sets. Rest 3 minutes, then....
Squats: can be dumbbell, barbell, bodyweight, machine, etc. BUT with this one, I change the concept. Take a weight that you can do for 10 reps, but only be at 40%-50% failure. (Just wait, it gets good). THEN go into a squat hold, at your mid point, until you cave in. Rest only 1 minute, then repeat. Repeat this sequence for 3 sets. It's light, but fun, and will get you.
Rest 3 minutes, then.....
Incline Chest Press: exactly the same format as Flat Chest Press. Careful with the chains on this one. I really wouldn't recommend them at this point in your workout. This is a very difficult movement on the chains, and you are really risking an injury. Save something for an encore. Use bodyweight with your feet up on a chair and hands on the ground.
Rest 3 minutes, then....
Leg Extension or Hack Squat: can be done on a machine, or bodyweight as I have shown you on many of my videos. Do 3 sets. You determine the rest period, or if you even want to do them at this point. It may be overkill.
Now, this can be a "nice" circuit to get "the heart going" and get "aerobic conditioning in". Because you are just getting going, I truly would save a bit for down the road, and not kill myself right away. But when I had my gym, many an OHL, NCAA, CIS, or Pro athlete would be puking, and many times couldn't finish. It's all in the weights that you select. This can get you strong and anaerobically conditioned beyond belief, when done correctly.
I had one Euopean professional hockey player that loved doing this circuit. He said it would get him going, and was a great "cardio" workout. Well of course he liked it. There isn't alot of risky movements in there, he would always just use bodyweight where he could, and his deadlifts would be with the 50 LBS. dumbbells. He was fresh as a daisy the next day. And soft as one too.
But the bulk of the guys would be scared stiff on "killer circuit day" as we called it. It was a true test of courage. The deadlift will make or break the feeling of the circuit, but that will come as you get into it more.
Take this suggestion, and see what you think. There are hundreds of others out there. I am really going to try to now develop something with you. This may be an interesting starting point for your off season. If you need more help, just ask.
Get going, and get strong.
Don't Mess With Chemistry
I am going to start giving you people some nutrition tips. If you go back to some of my previous posts, you will see that I am hesitant to exhaust alot of ATP on the nutrition thing.
Why??
Because most of the time, my efforts are completely wasted.
I am going to point you in the right direction, and you can do some of your own investigating. If you truly would like to hear some of my personal feelings on these products, just ask, and I will elaborate. I will gladly share some of my own stories with you. But until I get asked, I won't bore you, or waste my time.
There was a short article in The Toronto Star today telling how deaths in the US have been linked to a certain energy drink. People, do you really think that having massive amounts of caffine, along with tons of other chemicals go into your body is good? Do you not realize that all this garbage will go through our systems? As a kid, am I the only one that felt like puking before the beginning of the 100 Metre, because I had my energy drink before the race? Don't do it!!!! Don't mess with chemistry. You should understand that as soon as your workout is done, you are eating for your next workout. Make sure that your eating well, and hydrated all the time. And don't fall for the energy drink craze.
Now on the positive. Have you ever tried Oil Of Oregano? A tiny 10ml bottle will cost about $25.00 ish dollars, but will last a very long time. Huge healing properties in it. Young kids can use it, as well as everyone else. I take a couple of drops orally under my tongue, or you can rub it on your skin. A good one is on the arches of your feet at night. It is harsh, and I don't take it all the time. When I feel something coming on is when I do. The flu season is now upon us. Check this product out.
The other supplement I swear by is Seabuckthorn Oil. The benefits are too lengthy to mention, and my stories are too long to tell. It works in so many different and complete ways. There is fruit oil, seed oil, and tea. Of the 194 known nutrients, the combination of these three products will give you 192 nutrients.
Do your research on these two products, and I think that you might be amazed. But, like any program, it has to be consistently followed to see the benefits.
And if you think that I am going to start singing praises about the new weight gain formulas out there, or the products that advertise the addition of pounds and pounds of rock solid muscle, you couldn't be more wrong.
Be smart. If you want details, just ask.
Why??
Because most of the time, my efforts are completely wasted.
I am going to point you in the right direction, and you can do some of your own investigating. If you truly would like to hear some of my personal feelings on these products, just ask, and I will elaborate. I will gladly share some of my own stories with you. But until I get asked, I won't bore you, or waste my time.
There was a short article in The Toronto Star today telling how deaths in the US have been linked to a certain energy drink. People, do you really think that having massive amounts of caffine, along with tons of other chemicals go into your body is good? Do you not realize that all this garbage will go through our systems? As a kid, am I the only one that felt like puking before the beginning of the 100 Metre, because I had my energy drink before the race? Don't do it!!!! Don't mess with chemistry. You should understand that as soon as your workout is done, you are eating for your next workout. Make sure that your eating well, and hydrated all the time. And don't fall for the energy drink craze.
Now on the positive. Have you ever tried Oil Of Oregano? A tiny 10ml bottle will cost about $25.00 ish dollars, but will last a very long time. Huge healing properties in it. Young kids can use it, as well as everyone else. I take a couple of drops orally under my tongue, or you can rub it on your skin. A good one is on the arches of your feet at night. It is harsh, and I don't take it all the time. When I feel something coming on is when I do. The flu season is now upon us. Check this product out.
The other supplement I swear by is Seabuckthorn Oil. The benefits are too lengthy to mention, and my stories are too long to tell. It works in so many different and complete ways. There is fruit oil, seed oil, and tea. Of the 194 known nutrients, the combination of these three products will give you 192 nutrients.
Do your research on these two products, and I think that you might be amazed. But, like any program, it has to be consistently followed to see the benefits.
And if you think that I am going to start singing praises about the new weight gain formulas out there, or the products that advertise the addition of pounds and pounds of rock solid muscle, you couldn't be more wrong.
Be smart. If you want details, just ask.
Sunday, 21 October 2012
It's All In The Positioning
So many different feels, and so many different muscles can be recruited by changing hand or grip positioning on the same exercise.
For years, we have been told that narrow-grip bench press works triceps more, and wide-grip bench press works chest more. Well of course it does. Look at it from a scientific point. When the elbow bends, it is performing flexion/extension of the arm. The main mover is the triceps muscle. When you are in tight with your grip, you are getting greater elbow flexion/extension in relationship to shoulder movement. So of course there is more triceps involved with narrow-grip bench press. Conversely, when your grip is super wide, there is more shoulder movement/chest stretch in relation to arm flexion/extension. So there is more pectoralis muscle involved then. Also, by being wide on the bar, chains, bands, or regular push-ups, you are creating alot more instability, and therefore the rhomboids, mid-traps, and rotator cuff muscles must activate, especially on the lowering, or eccentric part of the movement. (When I stay with a wide grip on the chains, the next morning my whole back is coming through my face, because of all the stabilizing.)
The thing is, there is no magic here, only some knowledge needed. The muscle magazines that you people read will make it sound like this concept was created by some teenage bodybuilding sensation in the 70's.
No. This was created millions of years ago. Watch my video to get some ideas on how to vary your grip, and hand positioning. Hopefully this will help.
Lots more coming.
For years, we have been told that narrow-grip bench press works triceps more, and wide-grip bench press works chest more. Well of course it does. Look at it from a scientific point. When the elbow bends, it is performing flexion/extension of the arm. The main mover is the triceps muscle. When you are in tight with your grip, you are getting greater elbow flexion/extension in relationship to shoulder movement. So of course there is more triceps involved with narrow-grip bench press. Conversely, when your grip is super wide, there is more shoulder movement/chest stretch in relation to arm flexion/extension. So there is more pectoralis muscle involved then. Also, by being wide on the bar, chains, bands, or regular push-ups, you are creating alot more instability, and therefore the rhomboids, mid-traps, and rotator cuff muscles must activate, especially on the lowering, or eccentric part of the movement. (When I stay with a wide grip on the chains, the next morning my whole back is coming through my face, because of all the stabilizing.)
The thing is, there is no magic here, only some knowledge needed. The muscle magazines that you people read will make it sound like this concept was created by some teenage bodybuilding sensation in the 70's.
No. This was created millions of years ago. Watch my video to get some ideas on how to vary your grip, and hand positioning. Hopefully this will help.
Lots more coming.
Friday, 19 October 2012
Engraved On A Nation
Wow. I planned on watching the whole Cards/Giants game last night, but then turned to TSN. I have been very entertained with the features on the CFL as of late. The Engraved On A Nation segments have been really informative, and I think will open a lot of people's eyes to the CFL.
I ended up watching the whole feature on Anthony Calvillo. His personal struggles had me tearing up for most of it. To see someone overcome all these possible setbacks is incredible.
I have always said that AC is boring, but gets the job done, so I have respected that. Now I respect him even more.
Even being a major Roughie fan, I almost want to see him win a couple more Grey Cups. Maybe the famous "too many men" penalty in 2010 had a special meaning. Maybe, even though it is a team game, the somewhat controversial ending happened for one person, who truly deserves a break in life.
Hopefully AC can hang around the game when he's retired, and become as much of an ambassador as Pinball has.
Keep going Anthony. You are an inspiration.
I ended up watching the whole feature on Anthony Calvillo. His personal struggles had me tearing up for most of it. To see someone overcome all these possible setbacks is incredible.
I have always said that AC is boring, but gets the job done, so I have respected that. Now I respect him even more.
Even being a major Roughie fan, I almost want to see him win a couple more Grey Cups. Maybe the famous "too many men" penalty in 2010 had a special meaning. Maybe, even though it is a team game, the somewhat controversial ending happened for one person, who truly deserves a break in life.
Hopefully AC can hang around the game when he's retired, and become as much of an ambassador as Pinball has.
Keep going Anthony. You are an inspiration.
Thursday, 18 October 2012
No Grip? No Problem
Just thought that I would share this quick one. Do you need straps because your grip won't hold, and you find that chalk doesn't work?
Try going to a sporting goods store and buying a bag of rock rosin, that baseball players use. Not the fine pitchers rosin. That is really not great. One bag of rock rosin will last you possibly years, and will cost probably under $20.00. All you have to do is pat it once or twice, gently. You will be amazed at the difference.
When I had my gym, there was always a bag available for members to use. It's sticky, messy, and stinks. You will have to wash your hands many times afterwards.
But it works. You will want to keep it in a couple of small plastic bags, so the powder doesn't fall out. Because most gym owners will have no idea what it is, trust me, you will probably never get asked to put it away. If you are at a gym like I had, you may even find an owner like myself who would encourage the use of it.
A little extra cleaning was a small price for me to pay, as I watched guys deadlift up to nearly 700 pounds, without sissy straps.
Try it. It really works.
Try going to a sporting goods store and buying a bag of rock rosin, that baseball players use. Not the fine pitchers rosin. That is really not great. One bag of rock rosin will last you possibly years, and will cost probably under $20.00. All you have to do is pat it once or twice, gently. You will be amazed at the difference.
When I had my gym, there was always a bag available for members to use. It's sticky, messy, and stinks. You will have to wash your hands many times afterwards.
But it works. You will want to keep it in a couple of small plastic bags, so the powder doesn't fall out. Because most gym owners will have no idea what it is, trust me, you will probably never get asked to put it away. If you are at a gym like I had, you may even find an owner like myself who would encourage the use of it.
A little extra cleaning was a small price for me to pay, as I watched guys deadlift up to nearly 700 pounds, without sissy straps.
Try it. It really works.
Monday, 15 October 2012
Deals On Equipment. I Know Where
Just had a great visit with people who I dealt with years ago. I have bought equipment from this company, and was treated fairly all the time.
I wanted to make sure that they had all the equipment that I see as necessary, and am always talking to you about.
They do, and then some.
For those of you who are anywhere close to Mississauga, Ontario, I would suggest dropping by or phoning. Alot of you have been talking about starting things up in your house. I am always saying how inexpensive and easy it is.
Today I saw fixed dumbells that are usually $2.00/LB or thereabouts, for $.50/LB.
Yes. Really.
Today I saw brand new power cages for $400.00 ish, and was told by an employee that used cages are alot cheaper.
Yes. Really.
They have bands all the way from light to brutally heavy. Plus loads of used machines if you like. The prices are massively discounted from new.
You have already bought your chains and found your free slider boards right?
So now go and see these people and get your gym going.
You will enjoy your visit or call.
Here are the details.
Dotmar Fitness Equipment
3035 Wharton Way
Mississauga, Ontario
Tel. 905-272-3663
Fax 905-9495609
email info@dotmarfitness.com
Jamie Crane is one of the owners. Mention you saw this on my blog.
Talk Soon.
I wanted to make sure that they had all the equipment that I see as necessary, and am always talking to you about.
They do, and then some.
For those of you who are anywhere close to Mississauga, Ontario, I would suggest dropping by or phoning. Alot of you have been talking about starting things up in your house. I am always saying how inexpensive and easy it is.
Today I saw fixed dumbells that are usually $2.00/LB or thereabouts, for $.50/LB.
Yes. Really.
Today I saw brand new power cages for $400.00 ish, and was told by an employee that used cages are alot cheaper.
Yes. Really.
They have bands all the way from light to brutally heavy. Plus loads of used machines if you like. The prices are massively discounted from new.
You have already bought your chains and found your free slider boards right?
So now go and see these people and get your gym going.
You will enjoy your visit or call.
Here are the details.
Dotmar Fitness Equipment
3035 Wharton Way
Mississauga, Ontario
Tel. 905-272-3663
Fax 905-9495609
email info@dotmarfitness.com
Jamie Crane is one of the owners. Mention you saw this on my blog.
Talk Soon.
Saturday, 13 October 2012
Outdoor Park Workout Suggestion
Fall is a beautiful time of year to get spend some time at the park. Walking, observing the leaves, and beating yourself up with an intense workout.
But this has to be structured, and must be performed until failure if you want it to work. Watch my video to get a detailed idea of some exercise options.
But my approach will be different. It's more than just bouncing around a field with a smile on your face. It's about understanding what you have to do, and working to failure.
Here is an idea.
2 X 100 metre (or yard) windsprints. Do your 100 as fast as possible, then walk back somewhat quickly. Your rest period should be about the 1:30 range. Don't go much longer than that. Repeat for your second sprint.
Take a 2:30 break.
2 X 200 metre (or yard) windsprints. As above, do your first 200 metres as fast as possible, then walk back to the start line. If you are working hard, you will be gasping for air. Give yourself a bit longer between 200's. Maybe 1:45-2:00. But no longer. Do your second sprint.
Take a 2:30 break.
Now, like my living room workout video, we will keep going with lower body. Because you will be half gassed aleady, bodyweight squats may work. But you may need one foot squats, jump squats, split squats, or assisted one foot squats as an increased difficulty factor. Watch the video to get some options shown to you. But the key here is, to select a difficulty factor that will get you to muscular failure in about 45-75 seconds. Work hard. This is not supposed to be something that you enjoy, and smile through. It's supposed to work!!!!
Do three sets, resting 1:30 between sets.
Take a 2:30 break.
Next will be the core segment. Dead bugs, crunches, bicycles, planks, or whatever the exercise. It must get you to failure in that same 45-75 second range. As above, do 3 sets, and rest about 1:30 between sets.
Take a 2:30 break.
Last segment will be the push segment. Bodyweight push-ups or a variation of them. Watch the video for some quick ideas and demos. But get to failure. As the last two segments, repeat the same structure. Because this is the only upper body on there, you may want to do 4 sets to make you feel more accomplished. Me, I'm done after 2 or 3.
You should be exhausted, in a fast-intermediate muscle fibre way. This is supposed to be a hard core, muscle building adventure.
If you want to be like everyone else, go with a group, chat, smile, laugh, have a 120 minute session, pay someone to be your group leader, then go for beer and pizza afterwards and talk about your tough workout.
But if you want something that works, but most people are scared to do, try this routine out.
By the way, there are many other exercises in a park that can get you to failure. I know that I left out lots of other variations, including bands. This is only a suggestion. Try this one, and really stick to the suggested break times.
See what happens. Let me know, and give me more suggestions. Always willing to learn.
Have a nice day in the park.
But this has to be structured, and must be performed until failure if you want it to work. Watch my video to get a detailed idea of some exercise options.
But my approach will be different. It's more than just bouncing around a field with a smile on your face. It's about understanding what you have to do, and working to failure.
Here is an idea.
2 X 100 metre (or yard) windsprints. Do your 100 as fast as possible, then walk back somewhat quickly. Your rest period should be about the 1:30 range. Don't go much longer than that. Repeat for your second sprint.
Take a 2:30 break.
2 X 200 metre (or yard) windsprints. As above, do your first 200 metres as fast as possible, then walk back to the start line. If you are working hard, you will be gasping for air. Give yourself a bit longer between 200's. Maybe 1:45-2:00. But no longer. Do your second sprint.
Take a 2:30 break.
Now, like my living room workout video, we will keep going with lower body. Because you will be half gassed aleady, bodyweight squats may work. But you may need one foot squats, jump squats, split squats, or assisted one foot squats as an increased difficulty factor. Watch the video to get some options shown to you. But the key here is, to select a difficulty factor that will get you to muscular failure in about 45-75 seconds. Work hard. This is not supposed to be something that you enjoy, and smile through. It's supposed to work!!!!
Do three sets, resting 1:30 between sets.
Take a 2:30 break.
Next will be the core segment. Dead bugs, crunches, bicycles, planks, or whatever the exercise. It must get you to failure in that same 45-75 second range. As above, do 3 sets, and rest about 1:30 between sets.
Take a 2:30 break.
Last segment will be the push segment. Bodyweight push-ups or a variation of them. Watch the video for some quick ideas and demos. But get to failure. As the last two segments, repeat the same structure. Because this is the only upper body on there, you may want to do 4 sets to make you feel more accomplished. Me, I'm done after 2 or 3.
You should be exhausted, in a fast-intermediate muscle fibre way. This is supposed to be a hard core, muscle building adventure.
If you want to be like everyone else, go with a group, chat, smile, laugh, have a 120 minute session, pay someone to be your group leader, then go for beer and pizza afterwards and talk about your tough workout.
But if you want something that works, but most people are scared to do, try this routine out.
By the way, there are many other exercises in a park that can get you to failure. I know that I left out lots of other variations, including bands. This is only a suggestion. Try this one, and really stick to the suggested break times.
See what happens. Let me know, and give me more suggestions. Always willing to learn.
Have a nice day in the park.
Monday, 1 October 2012
Two Squat Movements. Education is Critical
When I was just getting started, I used to repeat everything that I read from all my muscle magazine publications. It sounded good, and being that Arnold and all the other great brains said it was true, well, it had to be, right?
Wide grip bench press is more for chest, hack squats build better quads, regular squats thicken your butt more than anything, t-bar rows add back thickness. The list goes on.
As a 14 year-old kid, I appeared to be brilliant. One important thing was missing. A true understanding of how muscles really work. At this young age, I didn't know why these statements were true. Understanding your body, and how it moves, will help you immensely.
My next 5 or 6 videos are going to give you an education on why certain exercises affect different areas on our bodies, and how just slightly changing angles will really produce a completely different exercise.
The first one will be the squat. When watching the video, really try to understand the difference between the movements. They really are somewhat the same, but oh so different. If you are training at a gym, you will probably have access to a hack machine. That's great. If at home, all you have to do is get those heels up, and really try to get those knees out front of your toes. Exactly what you do not want to do on your regular squats, where you are sliding your butt back, giving you alot more hip extension. This situation is much like the two different deadlift movements that I showed on one of my earlier videos. With the "hack squat", by locking the hips and extending your knees way out, you really are creating a single joint movement, focusing directly on the quads. So much so, that your quads will be screaming like they do after a set of leg extensions.
Watch the video carefully. A great superset combo is to do a set of these "hack squats", and then quickly move into a regular squat. Believe it or not, if you can trash yourself with the first stage, you can just use bodyweight on the regular squats. If you transition quickly, you will see what I mean. Or set up a bar for the second half. At any rate, find your way. You can always look back to my leg superset video, or my other earlier lower body videos to see. I believe that I show the superset in detail.
Any questions or comments, please fire away.
Lots more coming. Think, think, think
Wide grip bench press is more for chest, hack squats build better quads, regular squats thicken your butt more than anything, t-bar rows add back thickness. The list goes on.
As a 14 year-old kid, I appeared to be brilliant. One important thing was missing. A true understanding of how muscles really work. At this young age, I didn't know why these statements were true. Understanding your body, and how it moves, will help you immensely.
My next 5 or 6 videos are going to give you an education on why certain exercises affect different areas on our bodies, and how just slightly changing angles will really produce a completely different exercise.
The first one will be the squat. When watching the video, really try to understand the difference between the movements. They really are somewhat the same, but oh so different. If you are training at a gym, you will probably have access to a hack machine. That's great. If at home, all you have to do is get those heels up, and really try to get those knees out front of your toes. Exactly what you do not want to do on your regular squats, where you are sliding your butt back, giving you alot more hip extension. This situation is much like the two different deadlift movements that I showed on one of my earlier videos. With the "hack squat", by locking the hips and extending your knees way out, you really are creating a single joint movement, focusing directly on the quads. So much so, that your quads will be screaming like they do after a set of leg extensions.
Watch the video carefully. A great superset combo is to do a set of these "hack squats", and then quickly move into a regular squat. Believe it or not, if you can trash yourself with the first stage, you can just use bodyweight on the regular squats. If you transition quickly, you will see what I mean. Or set up a bar for the second half. At any rate, find your way. You can always look back to my leg superset video, or my other earlier lower body videos to see. I believe that I show the superset in detail.
Any questions or comments, please fire away.
Lots more coming. Think, think, think
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