Rotating Split Routines

Rotating your workout schedule frequency can be a great way to give your body a surprise in rest, followed by a shock for growth.

For example, if you are a bodybuilder following an old school split routine such as a 2-day split repeated 3 times a week, a rotation you can follow is how many times you repeat the 2 day split each week. You can repeat the split 3 times a week for two weeks and then on the third week only repeat it twice. The rotations you can do are practically endless.

Have fun.

By : A.W.

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You Are Your Own Experiment

Training to reach any goal is an individualized objective. Sometimes, thinking outside of what is considered optimal training and doing what you see nobody else doing...can give you results that nobody else will get.

You are your experiment with your training. Take all the advice you hear with a grain of salt, and think outside the box.

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This Change In The Morning : Fast Fat Loss

Breakfast. For years it was preached to be had within an hour of waking up. There is now this preaching, which I can say at least from my own experience is an effective method for fat loss : postpone your first meal of the day 3-4 hours after waking.

Drink water and/or coffee before hand. You will see results within the first two weeks. Happy fat loss.

By : A.W.

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Exercise And The Reduction Of Stress

It has been theorized are built to handle short bursts of high stress followed by long periods of low stress. Yet what occurs the most in today's society are overlong periods of moderate stress.

This has led on to the be a possible main reason of why disease is as prevalent as it is today.

Exercise can be a healthy stimulation of high stress done with the right quality and quantity. By doing these bursts of exercise it actually can increase how well you move from a conditioned moderate stress response after to a low stress response.

Proper exercise = proper amount of stress after.

By : A.W.

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The Right Stuff

Optimal training progression is the combination of the right amount of quality and quantity in two areas...

Exercise and Recovery. Always remember both. For one cannot go without a proper amount of the other.

By : A.W.

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Know Your Expectations

We all have an idea of what we want our physique to look like. Yet, that process in of itself is more of a journey rather than a destination. A journey of learning, going through trial and error, and new and repeated discoveries.

Distinguish the vision from the expectation. Two examples are the person who expects to achieve his/her dream physique and expects to dedicate his/her lifestyle in order to do so ; and the person who expects to achieve his/her dream physique yet does not expect to dedicate his/her lifestyle in order to do so. That can and will cause conflicts.

Know your expectations and you are guaranteed success.

By : A.W.

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Ignore Your Emotions

For a month I experimented with the concept, "train what you feel like training."

I saw some results with being this unpredictable, yet it was an unexpected realization that was the most beneficial takeaway.

"Those who are successful do what is necessary, whether they want to or not." Being fixed versus being aloof to the last minute ; At least for me and I'm sure for others as well, being fixed with a set plan allows the opportunity for stronger focus.

The beauty about emotions in training is that they can be controlled for your advantage. As an end result, you get closer to creating your perfect physique.

By : A.W.

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Keep The Body Guessing

The body is unbelievable at adapting to whatever you throw at it. This is especially true when it comes to exercise. For whatever type of training you do, always have your body in every session say : "What the?".

Do something new and different every time. Then it will have no choice but to grow stronger.

By : A.W.

Effects Of Sitting

Chances are we all spend a great amount of time sitting throughout our days. This allows for the front leg muscles and hip adductors to be used quite more often than it's complimentary muscle groups such as the hamstrings and glutes.

What to do in order to prevent muscle compensation from happening? Sit less, if you can. And make sure you are doing more activity activating the back of your legs.

"Get that ass movin."

By : A.W.

You Are Unique

You and your body are unique. There is no one else on Earth exactly like YOU. This gives you the responsibility to learn and gain knowledge about your body. Go through trial and error, and discover what works for YOU.

By : A.W.

Find The Master

Whenever you want to achieve something great...or become great at something...find the master to learn from.

With fitness being the topic, if your interest is to change your physique, become stronger, increase your physical endurance, etc...find someone who has already done what you want to do and learn from them.

By : A.W.

Compensation And Its Ugly Head

Whenever you focus on a muscle group more so than the one who compliments it, there is always the chance of a muscle compensation to occur.

Example : Focusing more on your quadriceps than your hamstrings.

This would most likely lead to the body relying more and more on the quadriceps in multiple movement patterns and daily functions than the hamstrings in an even balance. Leading to over-developed and overactive quadriceps and under-active and underdeveloped hamstrings.

Key Takeaway : Always attempt to keep everything in balance.

By : A.W.

The Right To Challenge

Challenge : A test of one's abilities or resources in a demanding but stimulating undertaking.

Sometimes it is easy to get lost into a routine with no demand to push and "challenge" ourselves further every time we walk into the door of the gym. Next time you workout, think about what you have done with your program so far and what you have not done...yet.

By : A.W.

Overtraining : Is It Mental?

Overtraining...mental, physical or both? It depends. Depends on what you're aiming to accomplish. Basic training for the military requires you to do pushups, pull ups, sit ups and miles of running every single day. Those men and women get adjusted to it, with a strong mentality. Yet they're not looking to be able to do 100 pushups, 100 pullups and run 10 miles with ease. They are just surviving.

Mentality has a control over how hard one can push their body. Some of us have may never find out just how hard the body can truly be pushed because of limiting beliefs from the mind. And others will.

Are you overtraining? Depends on your goals, depends on your mentality. The rest come after.

By : A.W.

An Example Of A "Carb Nite"

Yesterday :

1st meal 2 hours after waking : 1/2 lb of 80% lean ground beef smothered in 1/4 cup of olive oil.

Workout 6 hours later. Post workout shake : 1 scoop (30g protein , 7g carb, 1g fat)

1 hour after workout : "Carb Nite" starting at 9:30pm until bedtime.

In photo : 8 danishes, cheeze pizza, cocoa pebbles, 9 waffles, rocky road ice cream, hershey chocolate frosting, hershey chocolate syrup and sweet and sour sauce. (P.S. - total water intake a little under 3 liters)

Next day after waking : 

Not bad.

By : A.W.

Consistency

Consistency : 1. agreement or accordance with facts, form, or characteristics previously shown or stated.
2. agreement or harmony between parts of something complex; compatibility.
3. (Physics / General Physics) degree of viscosity or firmness.
4. the state or quality of holding or sticking together and retaining shape.
5. conformity with previous attitudes, behaviour, practice, etc.


Consistency is key. Happy Monday.

By : A.W.

The Art Of Carb Backloading

Start : Go 10-14 days with little (at most 30g) to no carbohydrates each day.

Middle : On the evening of your 10th or 14th day starting after 6pm, begin eating carbohydrates until bedtime. Anything goes.

End : Do the above one to two times a week. Stick with a low carbohydrate intake on the other six or five days and watch the fat disappear.

Bonus : For best results, have your "refuel nights" after your workout in the afternoon.

By : A.W.

Mental Toughness

Having all the energy in the world can mean something or nothing. Nothing meaning you're ecstatic, all over the place without focus. Something meaning you have an invincible will to do what is necessary to become fulfilled.

Be tough. What do you have to lose?

By : A.W.

Your Own Muscle Tissue Therapy

Foam rolling - a self-myofascial release technique that is used to inhibit overactive muscles. This form of stretching utilizes the concept of autogenic inhibition to improve soft tissue extensibility, thus relaxing the muscle and allowing the activation of the antagonist muscle.

For everybody to consider, remember to foam roll. Your body will thank you.

-A.W.