Tuesday, February 28, 2012

High Frequency Training: Good or Bad?

It is my opinion and to my knowledge that a properly designed high frequency program is the most effective approach to building ultimate hypertrophy gains.

Example split routine:
Total body push days & Total body pull days 4-6 times a week.


Saturday, February 25, 2012

$1 supplement to build muscle

Those who don't want to spend money on pre-workout powder at the local GNC, there is a solution. In a word : Coffee.

A few things coffee can do:

  • Helps you to lift more weight/reps then when you don't drink coffee before you workout
  • Increases your metabolism
  • Energizes the nervous system, which increases how alert you are

Sunday, February 19, 2012

The art of circuit training

"It's the most scientifically proven exercise system. It's time efficient and incorporates strength, flexibility and cardio in the same workout." (The Cooper Institute, Dallas, TX) Used in training for entertainment such as 300 and Spartacus.. this the ultimate method for losing fat and building muscle fast.

An example workout:
barbell deadlift
barbell squat
dumbbell overhead press
kettlebell turkish getup
kettlebell swing

Do as many reps as you can in 1 minute with each exercise, moving onto the next exercise with 15 second transitions. Once all the exercises are done in sequence rest for 2 minutes and repeat 2 more times.


Thursday, February 16, 2012

Profound method to getting stronger

Want a new method to getting stronger? Working each muscle group one side at a time is a rarely used and yet profound way for increasing stabilization strength = overall increases in maximal strength.

My training example in the last two weeks:
Incline barbell press- 185pds x 5 reps to 235pds x 5 reps; done along with 1-arm incline dumbbell press 60-80pds x 5 reps
Barbell Deadlift- 315pds x 6 reps to 365pds x 6 reps; done along with 1-arm single-leg dumbbell deadlift 30-50pds x 6 reps
By: Aaron Watkins