One goal that I really want to accomplish through this blog as a whole is to be helpful.
As fun as it is to showcase my progress in my attempts of living a healthy-lifestyle, what I really want to achieve is to help YOU on your own journey.
Since 2015 is just 16 days old, I thought this would be the perfect time to write a series on how to develop a solid training regime. This is solely based on the thought that you can't train properly if you don't know HOW to train.
With that being said, let's talk about one of the most important aspects of a good training program; the compound exercises are ALWAYS performed first.
Compound exercises are lifts that work multiple muscle groups at once. A common example would be barbell bench press which uses both the chest and triceps. These types of exercises should ALWAYS be done first during a session because of the fact that they use multiple muscle groups, and stimulate a greater amount of testosterone compared to isolated (exercises that only use one muscle group) lifts.
Here are some examples of compound exercises:
Chest: Flat/Incline Barbell Bench Press, Flat/Incline Dumbbell Bench Press, Push-Ups (All will work Chest, Triceps, and even shoulders to some extent)
Back: Bent Over Barbell Rows, T-Bar Rows, Pull-Ups/Chin-Ups, Lat-Pulldowns (All will work the back muscles and biceps)
Shoulders: Dumbbell Shoulder Press, Barbell Shoulder Press (AKA Military Press), Clean and Press (All will work shoulders, and some aspects of the arms)
Legs: Squat (Back or Front Squats), Leg Press, Deadlifts (Could also be considered a "Back" exercise) (All will multiple muscle groups (if not all of the muscles) found in the legs)
Biceps: Chin-Ups. By using an underhand grip, the biceps are emphasized in this movement that also works the back.
Triceps: Close-Grip Bench Press, Dips (With the Chest slightly forward) (Both of these exercises work the chest and triceps)
Make sure to do some type of compound exercise first in your workouts as these lifts work more than just one muscle group, and promote greater testosterone stimulation allowing you to GROW!
Sources:
http://www.livestrong.com/article/477024-list-of-compound-exercises/
http://testosteroneboostingexercises.co.uk/compound-exercises-and-testosterone/
Friday, January 16, 2015
Monday, January 12, 2015
Training Goals
Last week, I stressed the importance of knowing your nutritional goals when striving to live a life full of physical activity.
As necessary as it is to have nutritional goals, it is just as essential to have TRAINING goals.
Do you want to build muscular endurance? Do you want Hulk-like strength? (I sure do!) Or do you just simply want to look fit?
Despite what some believe, in order to attain any of the goals mentioned above, one simply cannot just walk into a gym and start lifting weights. He or sure must have some sort of PLAN.
First, decide how often you want to be in the gym weekly. Does a three-day full body routine sound appealing or do you prefer to train closer to five days a week with each session emphasizing a different body part (ex: Monday: Chest, Tuesday: Back, Wednesday: Legs, Thursday: Shoulders, Friday: Arms)
Knowing WHEN you want to train is the first step for success.
After figuring out the frequency of your training, it is VITAL to know HOW you want to train. What I mean by this is understanding the set/rep/intensity scheme that goes in tune with your goals.
Here are my recommended training schemes for specific fitness goals:
Strength: 2-6 sets of six repetitions or less (Intensity should be at least 85% of 1-RM). Rest period should be three to five minutes in between sets.
Hypertrophy (Muscular Growth): 3-6 sets of six to 12 repetitions (Intensity should be 67%-85% of 1-RM). Rest period should be 30 seconds to two minutes in between sets.
Endurance: 2-3 sets of at least 12 repetitions (Intensity should be less than 67% of 1-RM). Rest period should be under 30 seconds in between sets.
Having a plan is the first step in achieving anything in life. Now it's time to put in the work. As LeBron tweets regularly, "Strive for Greatness."
As necessary as it is to have nutritional goals, it is just as essential to have TRAINING goals.
Do you want to build muscular endurance? Do you want Hulk-like strength? (I sure do!) Or do you just simply want to look fit?
Despite what some believe, in order to attain any of the goals mentioned above, one simply cannot just walk into a gym and start lifting weights. He or sure must have some sort of PLAN.
First, decide how often you want to be in the gym weekly. Does a three-day full body routine sound appealing or do you prefer to train closer to five days a week with each session emphasizing a different body part (ex: Monday: Chest, Tuesday: Back, Wednesday: Legs, Thursday: Shoulders, Friday: Arms)
Knowing WHEN you want to train is the first step for success.
After figuring out the frequency of your training, it is VITAL to know HOW you want to train. What I mean by this is understanding the set/rep/intensity scheme that goes in tune with your goals.
Here are my recommended training schemes for specific fitness goals:
Strength: 2-6 sets of six repetitions or less (Intensity should be at least 85% of 1-RM). Rest period should be three to five minutes in between sets.
Hypertrophy (Muscular Growth): 3-6 sets of six to 12 repetitions (Intensity should be 67%-85% of 1-RM). Rest period should be 30 seconds to two minutes in between sets.
Endurance: 2-3 sets of at least 12 repetitions (Intensity should be less than 67% of 1-RM). Rest period should be under 30 seconds in between sets.
Having a plan is the first step in achieving anything in life. Now it's time to put in the work. As LeBron tweets regularly, "Strive for Greatness."
Thursday, January 8, 2015
Five Guidelines for Proper Nutrition
Yes, consistently going to the gym is important.
However, what truly leads to muscle growth and a 'kickin' body is what you do OUTSIDE of the gym.
In order to become progressively stronger in the weight room, one needs both adequate sleep and nutrition. The sleeping part is easy, just make sure to sleep 7-8 hours per night. But the nutrition part??? Not so much.
Here are my five rules for developing a sound nutrition.
1. Know Your Goal- Are you trying to gain, maintain, or lose weight? Each goal requires a different caloric intake, and amount of macronutrients (grams of protein, fats, and carbohydrates)
To Gain Weight- Start by increasing your daily caloric intake by 250-300 calories (ideally through complex carbohydrates) If you steadily start to gain weight, maintain that intake. If you don't see any weight gain after a week, up your intake by another 250 calories.
To Lose Weight- Do the opposite of above. Simply decrease your intake by 250-300 calories initially and go from there. Do what works best for YOU. Ideally, it should be carbohydrates (specifically sugars) that should be decreased.
To Maintain- Keep eating the same amount of calories as is. However, make sure your intake correlates with your activity level.
Staying true to your goal is SOOOOO much easier through logging your food on a calorie-counting site. I personally use caloriecount.about.com
2. Be FLEXIBLE!- Believe me, as healthy as meals such as grilled chicken with sweet potatoes are, it gets boring FAST! Therefore, one has to be flexible to in order make a clean eating regime work. Here some examples of proteins, fasts, and carbohydrates one can eat frequently in order to make his/her diet full of variety.
Proteins: Grilled chicken, tuna, lean ground beef, veggie burgers, lean ground turkey, Greek yogurt, whey/casein protein
Carbohydrates: Brown/white rice, oatmeal, sweet/baked/mashed potatoes, whole wheat bread, wheat tortillas, whole grain pasta, vegetables (green/black beans, carrots, tomatoes, lettuce, etc.)
Fats: Peanut Butter, eggs, avocado, nuts (peanuts, almonds)
3. CHEAT!- One or two times a week, it is OKAY to have a few pieces of pizza or that cheeseburger with fries. However, be responsible doing it! Don't go overboard!
4. Go Out- Just because you're eating healthy doesn't mean you can't eat socially with friends or family at restaurants. Before going out, type into Google, the name of the restaurant that you're going to, and look at its menu in order to get an idea of what you should order. Most restaurants actually post the nutritional value of each meal online!
5. Drink Water- Muscles are largely made up of water, therefore an adequate consumption must be consumed in order to keep the muscles happy. The formula that I was taught regarding proper water intake was: Weight (in lbs) x 0.5 (ounces) = Recommended intake
Eating healthy consistently can be difficult; however, through being flexible, and having the occasional cheat meal, it is SO possible! Hopefully these guidelines help you on your journey of living a healthy lifestyle.
However, what truly leads to muscle growth and a 'kickin' body is what you do OUTSIDE of the gym.
In order to become progressively stronger in the weight room, one needs both adequate sleep and nutrition. The sleeping part is easy, just make sure to sleep 7-8 hours per night. But the nutrition part??? Not so much.
Here are my five rules for developing a sound nutrition.
1. Know Your Goal- Are you trying to gain, maintain, or lose weight? Each goal requires a different caloric intake, and amount of macronutrients (grams of protein, fats, and carbohydrates)
To Gain Weight- Start by increasing your daily caloric intake by 250-300 calories (ideally through complex carbohydrates) If you steadily start to gain weight, maintain that intake. If you don't see any weight gain after a week, up your intake by another 250 calories.
To Lose Weight- Do the opposite of above. Simply decrease your intake by 250-300 calories initially and go from there. Do what works best for YOU. Ideally, it should be carbohydrates (specifically sugars) that should be decreased.
To Maintain- Keep eating the same amount of calories as is. However, make sure your intake correlates with your activity level.
Staying true to your goal is SOOOOO much easier through logging your food on a calorie-counting site. I personally use caloriecount.about.com
2. Be FLEXIBLE!- Believe me, as healthy as meals such as grilled chicken with sweet potatoes are, it gets boring FAST! Therefore, one has to be flexible to in order make a clean eating regime work. Here some examples of proteins, fasts, and carbohydrates one can eat frequently in order to make his/her diet full of variety.
Proteins: Grilled chicken, tuna, lean ground beef, veggie burgers, lean ground turkey, Greek yogurt, whey/casein protein
Carbohydrates: Brown/white rice, oatmeal, sweet/baked/mashed potatoes, whole wheat bread, wheat tortillas, whole grain pasta, vegetables (green/black beans, carrots, tomatoes, lettuce, etc.)
Fats: Peanut Butter, eggs, avocado, nuts (peanuts, almonds)
3. CHEAT!- One or two times a week, it is OKAY to have a few pieces of pizza or that cheeseburger with fries. However, be responsible doing it! Don't go overboard!
4. Go Out- Just because you're eating healthy doesn't mean you can't eat socially with friends or family at restaurants. Before going out, type into Google, the name of the restaurant that you're going to, and look at its menu in order to get an idea of what you should order. Most restaurants actually post the nutritional value of each meal online!
5. Drink Water- Muscles are largely made up of water, therefore an adequate consumption must be consumed in order to keep the muscles happy. The formula that I was taught regarding proper water intake was: Weight (in lbs) x 0.5 (ounces) = Recommended intake
Eating healthy consistently can be difficult; however, through being flexible, and having the occasional cheat meal, it is SO possible! Hopefully these guidelines help you on your journey of living a healthy lifestyle.
Friday, January 2, 2015
New Squat 12-RM
Hit a new 12-RM during the first workout of the new year!
Since this morning was considered a leg "pump" day, I did four sets of 200lbs on barbell squats for 12 repetitions. Rest time was two minutes in between each set.
I ran a little over three miles yesterday as "active" rest, so this workout was brutal.
The "raw" video below is of my fourth and final set. Some reps are a tad deeper than others, but overall, I was really happy with this set.
Comments and tips are always appreciated!
Since this morning was considered a leg "pump" day, I did four sets of 200lbs on barbell squats for 12 repetitions. Rest time was two minutes in between each set.
I ran a little over three miles yesterday as "active" rest, so this workout was brutal.
The "raw" video below is of my fourth and final set. Some reps are a tad deeper than others, but overall, I was really happy with this set.
Comments and tips are always appreciated!
Wednesday, December 31, 2014
Goals For 2015
2014 has been very good to me.
I graduated from college as well as completed an amazing internship experience where I worked under two former NFL strength and conditioning coaches. Most importantly; however, I deepened my relationship with God.
From a lifting standpoint, I also felt that I accomplished a lot this year.
My bodyweight increased from 147lbs to 160lbs, and I finally maxed out on bench at 225lbs. I also got my squat and deadlift techniques down.
As happy as I am with these goals from both a personal and lifting perspective, I hope to accomplish even more in 2015.
Here are my goals for the new year.
Personal Life
1. Continue to develop my spiritual life through attending Mass weekly, reading scripture daily, and through both private and group prayer.
2. Find a full-time job in the fitness industry. Currently I am studying for the CSCS exam, and hope to earn this certification by February. On top of this, I plan on obtaining a personal training certification, as well as look into athletic training.
3. Becoming the best big brother I can be. For the first time in three and a half years, I am finally at home for good. It's time for me to have the influence I have so longed for in my 16 year- old brother's life.
Lifting Goals.
1. Squat 315lbs by mid-2015. I finally have started to squat to at least parallel and this past week, I squatted 235 for five true reps. I hope to hit a clean 275 by February and go from there.
2. Continue to progress with my deadlift. Deadlifts have been in and out of my lifting regime throughout the year, but this exercise is now centralized in my training. I hope to surpass 315lbs in the next few weeks.
3. Bench 250lbs by mid-2015. A shoulder injury in the late fall slowed down by my bench progress, but yesterday, I hit 190lbs for five repetitions for the first time in months. This puts my estimated max back around 225. If this keeps up, this goal is extremely realistic.
4. COMPETE. This is something I have always wanted to do, especially in bodybuilding. However, over the last month, I have realized how satisfying it is to lift heavy and see consistent improvements. Because of that, I have slowly gravitated toward to competing in powerlifting. I hope to do this during the summer or fall.
Publishing your goals for the world to see holds one accountable, and I plan to be just that. I love rap music, and often use lyrics to explain how I feel. One of my favorite lyrics is found in Jon Connor's song "Place on Earth" through his words, "Every year is my year."
Well in 2015 and beyond, every year will be MY year.
I graduated from college as well as completed an amazing internship experience where I worked under two former NFL strength and conditioning coaches. Most importantly; however, I deepened my relationship with God.
From a lifting standpoint, I also felt that I accomplished a lot this year.
My bodyweight increased from 147lbs to 160lbs, and I finally maxed out on bench at 225lbs. I also got my squat and deadlift techniques down.
As happy as I am with these goals from both a personal and lifting perspective, I hope to accomplish even more in 2015.
Here are my goals for the new year.
Personal Life
1. Continue to develop my spiritual life through attending Mass weekly, reading scripture daily, and through both private and group prayer.
2. Find a full-time job in the fitness industry. Currently I am studying for the CSCS exam, and hope to earn this certification by February. On top of this, I plan on obtaining a personal training certification, as well as look into athletic training.
3. Becoming the best big brother I can be. For the first time in three and a half years, I am finally at home for good. It's time for me to have the influence I have so longed for in my 16 year- old brother's life.
Lifting Goals.
1. Squat 315lbs by mid-2015. I finally have started to squat to at least parallel and this past week, I squatted 235 for five true reps. I hope to hit a clean 275 by February and go from there.
2. Continue to progress with my deadlift. Deadlifts have been in and out of my lifting regime throughout the year, but this exercise is now centralized in my training. I hope to surpass 315lbs in the next few weeks.
3. Bench 250lbs by mid-2015. A shoulder injury in the late fall slowed down by my bench progress, but yesterday, I hit 190lbs for five repetitions for the first time in months. This puts my estimated max back around 225. If this keeps up, this goal is extremely realistic.
4. COMPETE. This is something I have always wanted to do, especially in bodybuilding. However, over the last month, I have realized how satisfying it is to lift heavy and see consistent improvements. Because of that, I have slowly gravitated toward to competing in powerlifting. I hope to do this during the summer or fall.
Publishing your goals for the world to see holds one accountable, and I plan to be just that. I love rap music, and often use lyrics to explain how I feel. One of my favorite lyrics is found in Jon Connor's song "Place on Earth" through his words, "Every year is my year."
Well in 2015 and beyond, every year will be MY year.
Monday, December 29, 2014
Squat 5-RM PR
Had to make the last leg day of the year a good one.
And after hitting a new five-repetition max on barbell squats this morning, I think I did just that.
I'm really working on hitting at least parallel, so even though the weight isn't anything outstanding (235lbs at 160lb bodyweight), it's a start. My goal is to max out at 315 by mid 2015.
Here's footage of three of the reps.
Let me know what you think!
And after hitting a new five-repetition max on barbell squats this morning, I think I did just that.
I'm really working on hitting at least parallel, so even though the weight isn't anything outstanding (235lbs at 160lb bodyweight), it's a start. My goal is to max out at 315 by mid 2015.
Here's footage of three of the reps.
Let me know what you think!
Saturday, December 27, 2014
Dumbbell Bench Press 12/26
Hey guys! Hope everyone had an awesome Christmas!
My Christmas was great, but it was nice to get back in the gym after a day off.
Yesterday was a chest/shoulders/triceps "pump" day. Pump days are considered to be part of hypertrophy training where the focus is on muscle growth through pumping an insane amount of blood into the working muscles via high volume (a "large" amount of sets with many repetitions) with little rest in between each set (anywhere from a 30 seconds to two minutes).
For chest, the protocol was: five sets of 10 repetitions of dumbbell bench press with two minutes in between sets, followed by five sets of 10 repetitions (drop-set on last set) of incline barbell bench press with two minutes in between each set as well.
My chest felt great after doing this! The last repetitions of each dumbbell press were a grind, and performing incline after completing five sets of chest already was a KILLER! Below is a video (not the best because my IPod Touch was resting on a box in order to film) of my second set of dumbbell press with 65lb dumbbells. It was a fairly tough 10 repetition set!
My Christmas was great, but it was nice to get back in the gym after a day off.
Yesterday was a chest/shoulders/triceps "pump" day. Pump days are considered to be part of hypertrophy training where the focus is on muscle growth through pumping an insane amount of blood into the working muscles via high volume (a "large" amount of sets with many repetitions) with little rest in between each set (anywhere from a 30 seconds to two minutes).
For chest, the protocol was: five sets of 10 repetitions of dumbbell bench press with two minutes in between sets, followed by five sets of 10 repetitions (drop-set on last set) of incline barbell bench press with two minutes in between each set as well.
My chest felt great after doing this! The last repetitions of each dumbbell press were a grind, and performing incline after completing five sets of chest already was a KILLER! Below is a video (not the best because my IPod Touch was resting on a box in order to film) of my second set of dumbbell press with 65lb dumbbells. It was a fairly tough 10 repetition set!
Hope you enjoy!!! A video of one of my incline sets will be posted on Instagram sometime today. Be on the lookout for tweets to the link!
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