Lower Body Training Session

Today's Gym Lesson:
Don't sit down. I went over this already, but I think it deserves to be repeated. If you're training for strength (like I am) you usually have a couple of minutes in between sets. Don't spend that time sitting. I would do one of two things:

1) Work smaller body parts such as calves, external rotators, serratus, etc between sets.

2) Walk around! I usually pace around the gym between sets. Today I probably got in an extra 10-15 minutes of activity just by walking around between sets. That's about 40-60 extra minutes of walking a week. Small changes can add up over time.

Here is today's training session.

1) Sumo Deadlift 135x5, 185x3, 205x3, 225x3, 235x2x3 (I set a new PR!)

2) RDL 180x3x6

3) 1 Leg Squat on a bench 3x6

4) Back Extension 35x3x12

5a) 1 Leg Standing Calf Raises 3x10
5b) Hanging Leg Raises 3x10

Training for strength is fun. I highly recommend it.

Get off the Machines!

Too many people (especially women) rely on machines for fat loss. They spend at least 30 minutes on an elliptical, bike, or treadmill in hopes of improving their body composition. At the end of those 30 minutes, they see the “calories burned” glaring back at them and think they have given it a great effort. Not to burst your bubble, but those machines can overestimate your caloric expenditure by about 25-30 percent.

How would you like to increase your rate of fat loss in less time? I assure you, this is not B.S. in any way. You truly can get more results in less time.

First things first: say goodbye to the cardio machines. Just say goodbye, and step away.

Done? Good!

I’m sure you’re wondering what you can do in place of spending time on a machine. Well that is exactly what I am going to tell you! Did I forget to mention that you can do these in the comfort of your own home! Not having to drive to the gym will save you at least 30 minutes alone!

Bodyweight Circuits:
What you are going to do is perform several bodyweight exercises in succession without rest. You will rest for a designated period of time at the end of the circuit.

1) Jumping Jacks 30-50
2) Squats 15
3) Pushups 10
4) Reverse Lunges 10 each leg
5) Inverted Row 10
6) Plank 30 seconds
7) Squat Thrusts 10

After completing every exercise, rest 1-2 minutes and repeat the circuit 3-4 more times.

Timed Bodyweight Circuits:
If you prefer to work out for a designated amount of time, try this option. For this method, you will complete the above circuit as many times as possible in 20 minutes. There are no set rest periods; the point here is to rest only when needed. The next time you repeat the workout, try to complete more rounds in the 20 minute time period. You can also add on 1-2 minutes to increase your work time (22 minutes of work).

Dumbbell Intervals:
This option will obviously require a dumbbell, but you can still do it at home.

1) 1 Arm Dumbbell Swings 10 each side
Perform 10 dumbbell swings with each side. Rest 30-60 seconds (depending on your conditioning level) and repeat 5-9 more times.

You now have several great options to replace your traditional cardio workouts. Feel free to get creative. There are no rules.

I would suggest you perform these circuits/intervals after your weight training sessions or on your off days. If you replace your typical cardio workouts with bodyweight circuits or dumbbell intervals, I bet you will see difference in your body composition!

These workouts are more entertaining, require less time, and can get you better results! What are you waiting for?

9 Minute Workout

I just finished a workout that took only 9 minutes.

Remember: There are no excuses for not keeping yourself healthy.

I did Tabata intervals. For this protocol you simply perform 20 seconds of work, and then rest for 10 seonds. You repeat this for 4 minutes.

Here's what I did:

Jumping Jacks 20 seconds
Rest 10 seconds
Bodyweight Squats 20 seconds
Rest 10 seconds
Jumping Jacks 20 seconds
Rest 10 seconds
Bodyweight Squats 20 seconds
Rest 10 seconds

I did this for 4 minutes, rested 1 minute, and then repeated it again.

There you go. A 9 minute workout you can do anywhere.

Upper Body Training Session

While training today I rocked out to some great music from the 70's and 80's. Some AC/DC, Ozzy, Heart, Joan Jett, Metallica, and several others. Never underestimate the benefit of great rock music!

Today's Gym Lesson:

If you want great arms, you're better off spending the majority of your time doing compound exercises like pushups, dips, close grip bench presses, and overhead presses for triceps. For biceps you should focus on exercises such as reverse grip barbell rows, close grip chin-ups, inverted rows, and dumbbell rows.

Yes, you can throw in a few sets of isolation exercises (examples: skull crushers and dumbbell curls), but they should only comprise about 10% of your training. Compound exercises definitely give you "more bang for your buck".

Here is today's upper body strength session:

1a) BB Incline Bench 95x2x5, 100x3x5
1b) V Bar Row 75x5x6

2a) 1 Arm DB Push Press 40x3x6
2b) Chin-up w/ 10 lb plate 3x6

3a) EZ Bar Throat Crusher 60x3x8
3b) DB Hammer Curl 3x11/10/10

4) Side Lying DB External Rotation 8x10/10/8

Finisher: Farmer Walks w/ 50 lb DBs. I walked about 50 yards. Rested 60 seconds between sets for a total of 8 sets.

Quick Workout

I just finished a quick energy systems workout.

1) 6 Burpees
2) 1 Arm KB Swings - 10 each side w/ 35lb Kettlebell

Rest 75 seconds between circuits.

I did 5 rounds.

Fast. Intense. Effective.

The Only Training Splits You Need

For the vast majority of gym-goes, there are only 2 workout splits that should ever be used.

1) Total body routines
2) Upper/Lower splits

Too many people are still using old school body building splits in hopes of getting a better body. Look, if your primary goals are to lose fat, get stronger, or get bigger, body part splits are a complete waste of time.

That brings up an important point. If your main goal is fat loss and your personal trainer has you doing chest and triceps one day, back and biceps the next, and legs and shoulders another day, you should fire that person right now. I’m serious: quit wasting your money. That person has no clue what they’re doing.

I’ll admit: when I first started training at 16 I used those same body part splits. There were designated days to work back, chest, shoulders, arms, and legs. In hindsight, and knowing what I know now, this was completely ignorant.

But the more I studied successful and distinguished trainers and coaches, and experimented with myself and clients, the more I learned!

I’ll give you a very simple breakdown of what routine you should be using depending on your goals.

If you can only train 3 days a week: without a doubt, you should be using total body routines. This will ensure you elevate your metabolism and hit your muscles with enough frequency.

If you want to train 4 days a week: you should use an upper/lower split. Two days a week you’ll train your lower body, and two days a week you’ll train your upper body. Be sure you use different exercises and sets and reps each day.

If your main goal is fat loss: I would suggest a total body routine. You can use an upper/lower split if you want, but I am partial to total body for this goal. Pick compound movements (squats, pushups, chin-ups, lunges, rows, dips, deadlifts) and perform in a circuit if you are able. Today I will give a sample workout for this goal, since it is what most people are interested in.

Here’s a great total body training program for fat loss. If you can, perform these exercises in circuit fashion (you’ll perform 1 set of each exercise before repeating the first exercise again). If not, try to super-set two exercises (example: perform a set of squats, rest for the designated period, perform a set of pushups, rest, and repeat for the designated sets).

Monday or Tuesday:
Sets: 4
Reps: 9
Rest: 60 seconds between exercises

1a) Squat
1b) Decline Pushup
1c) DB Reverse Lunge
1d) Chin-up (If you can’t use your body weight, put a bar in the squat rack at about chin height. This will allow you to use your legs for assistance)

After you go through the circuit 4 times, feel free to spend 10 minutes working on whatever you want. This is your chance to do direct arm work or abdominal exercises.

Finisher: Tabata Seal Jumps. Do seal jumps (this is a jumping jack except your legs for forward and backward and your arms go from straight out from your side to straight in front of your chest) for 20 seconds, then rest 10 seconds. Repeat this for 4 minutes. Watch the second hands on a clock to ensure you stick with the work and rest periods. Rest 2 minutes and repeat one more time.

Wednesday or Thursday:
Sets: 5
Reps: 6
Rest: 45 seconds between exercises

1a) 1 Leg RDL
1b) 1 Arm DB Push Press
1c) Front Squat
1d) 1 Arm DB Row

Once again, feel free to spend 10 minutes doing whatever you would like

Finisher: Perform each exercise for 1 minute with no rest between exercises
1) Bodyweight squat
2) Pushups (perform on your knees if necessary
3) Jumping Jacks
4) Squat thrust

Rest 2 minutes after performing 1 minute of each exercise, and repeat 2-3 more times

Friday or Saturday:
Sets: 4
Reps: 12
Rest: 75 seconds between exercises

1a) DB Reverse Lunges
1b) DB Incline Bench Press
1c) Sumo deadlift
1d) Pull-up (If you can’t use your body weight, put a bar in the squat rack at about chin height. This will allow you to use your legs for assistance)

Once again, feel free to spend 10 minutes doing whatever you would like

Finisher: 1 Arm Dumbbell Swings. Perform 15 swings with each arm, rest 30 seconds. Repeat 5-6 more times.

On one or two off days during the week you can perform a bodyweight session to increase your rate of fat loss. Here are a few things you can do:

1) Jumping Jacks x30
2) Wide Stance Squats x15
3) Inverted Rows x12
4) Reverse Lunges x10 each leg
5) Push-ups x12
6) Plank x30 seconds

Perform each exercise without rest. After you finish the last exercise, rest for 1-2 minutes. Repeat the circuit 3-5 more times.

Here’s another example:

1) Burpees x10

Sound simple? Just wait until you try it. Perform 10 burpees, rest 1 minute, and repeat about 5-9 times. These are tougher than they sound.

To perform a burpee: stand with your feet shoulder width apart. Squat down and put your hands on the floor outside of your feet. Kick your feet back so you’re in the top of a pushup. Jump your feet back up to your hands, and then explore straight up in the air. Land softly and repeat.

There you go. That is a great program for fat loss. Give every exercise your best effort, and be consistent. And don’t forget about your nutrition!

Two Extremes & Lower Body Training Session

Most people in the gym can fall into one of two categories:

1) Those who do the same workout every day. They'll do the same exercise, with the same weight, for the same reps, for the same sets. And every exercise is in the exact same order. Absolutely nothing ever changes. I have literally seen people do this for years. It should come as no surprise that they look the exact same, too.

2) Those who change programs too soon. These are the people who are constantly searching for the "next best thing." They are always looking for the program that will give them the amazing results they desire. As a result, they never stick with a program long enough to reap any benefits. One week they try total body workouts, the next week they do bodybuilding splits.

Do you fall into one of those categories?

If you do, make a change; make it now. Pick a program that is conducive to your goals and stick with it. Give it your all, be consistent, and constantly improve your performance. That is how you get results.

For example: I am training to increase my strength; I am doing an upper/lower training split. I train my lower body and upper body two days a week each for a total of four training sessions per week.

Here is today's training session:
1) Wide Squat 115x5x5 (never done these so I was really focusing on my form)

2) Good Morning 110x6/6/5

3) 1 Leg RDL w/ DBs 25x10, 30x2x10 (these are a great exercise for your glutes, low back, and hamstrings. I can't recommend them enough)

4) Glute Ham Raise 4x8

5) Seated Calf Raises w/ 3 second pause 70x6x5

6) Stability Ball Rollout 3x12