Posts Tagged ‘Conditioning’
Friday, February 12th, 2010
At a body weight of 180 lbs, Willie Albert of Iron Will Strength and Fitness in Ottawa Ontario Canada performs 10 total rounds of barbell back squat with 445 lbs, standing military press with 135 lbs, and barbell deadlift with 425 lbs. He was attempting to complete this circuit for time and finished in 4:35.
For all you math geniuses, that would be a total of 10500 lbs of work in less than 5 minutes. He’s not lifting elite powerlifting numbers, but to complete 10 rounds of this in 4 and a half minutes is impressive to me. I bet if he were going for a 1 rm, he’d be squatting and pulling in the 600s, and would be shoulder pressing 200+.
Keep reading to view his video…
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Tags: Conditioning, crossfit, hirt, Weight Training, weightlifting
Posted in Conditioning, Weight Training | 5 Comments »
Wednesday, January 27th, 2010
Build Muscle, Burn Fat, Get Ripped
Originally posted: 1/27/10
Updates:
2/1/10 updated routine, added Excel spreadsheet workout logs)
3/8/10 added example HIIT routines for days 2, 4, and 6.
Many of you are asking for a full body workout routine to burn fat, so here you go.
I have even customized the program for both men and women.
You can skip the details and go straight to the routines if you wish:
The Program
We are integrating 3 full body training sessions with 3 HIIT routines and taking the 7th day off. Since the goal is fat loss, we are striving to add some muscle mass, maintain strength, and burn as many calories as possible.
This is accomplished by staying in a slightly higher rep range than we would normally use for strictly strength training, while using super-sets for most of our exercises. We add an optional set to the end of each workout in case you are able to finish the workout early.
Major compound exercises are rotated to prioritize a different muscle group on each of the 3 training sessions each week.
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Tags: Conditioning, fat loss, full body, hiit, lose fat, lose weight, weight loss, Weight Training, weightlifting, workout routine, Workout Routines
Posted in Conditioning, Weight Training, Workout Routines | 31 Comments »
Tuesday, January 26th, 2010
Build Muscle, Burn Fat, Get Ripped
Originally posted: 1/26/10
Updates:
2/1/10 updated routine, added Excel spreadsheet workout logs)
3/8/10 added example HIIT routines for days 2, 4, and 6.
Many of you are asking for a full body workout routine to burn fat, so here you go.
I have even customized the program for both men and women.
You can skip the details and go straight to the routines if you wish:
The Program
We are integrating 3 full body training sessions with 3 HIIT routines and taking the 7th day off. Since the goal is fat loss, we are striving to add some muscle mass, maintain strength, and burn as many calories as possible.
This is accomplished by staying in a slightly higher rep range than we would normally use for strictly strength training, while using super-sets for most of our exercises. We add an optional set to the end of each workout in case you are able to finish the workout early.
Major compound exercises are rotated to prioritize a different muscle group on each of the 3 training sessions each week.
(more…)
Tags: Conditioning, fat loss, full body, hiit, lose fat, lose weight, weight loss, Weight Training, weightlifting, workout routine, Workout Routines
Posted in Conditioning, Weight Training, Workout Routines | No Comments »
Friday, January 8th, 2010
Hardcore Circuit Training for Men (and Women)
Chohwora Udu & Jim McHale are the Authors of Hardcore Circuit Training for Men, which is available at SportsWorkout.com and bookstores nationwide.
Special Project Swole discount:
Use coupon code HCCT to get 15% off the cover price!
Click here to order.
My Review
I posted an article written by the authors of the book Hardcore Circuit Training for Men the other day, called Losing Weight with Circuit Training. Since then I found my copy of the book and finished looking through it.
Here is what I think:
First and foremost, despite the book’s title, this is not just a book for men. These circuits can be used and adapted by women and even kids. It can be used by weightlifters, triathlon athletes, regular athletes, MMA fighters, boxers, and pretty much anyone else who is looking to develop their conditioning.
(more…)
Tags: circuit training, Conditioning, fitness, hirt, mma, Product Reviews, Sports
Posted in Product Reviews | No Comments »
Monday, December 28th, 2009
Circuit Training for Fat Loss
Chohwora Udu & Jim McHale are the Authors of Hardcore Circuit Training for Men, which will be available at SportsWorkout.com and bookstores nationwide on January 1st.
Special Project Swole discount:
Use coupon code HCCT to get 15% off the cover price!
Click here to order.
I will actually be reviewing this book in a couple days. It seems pretty good so far.
Lose that Holiday Weight Gain, the Circuit Training Way!
By: Chohwora Udu & Jim McHale
Overindulging during the Holiday season is all too easy, we know from experience! Even the best intentions can get forgotten amongst all the different parties and generous portions.
So what happens in January when you want to shed those extra pounds? Back to the same old gym routine? Why not start the New Year with a new training philosophy – high intensity circuit training.
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Tags: circuit training, Conditioning, Guest Post, hirt
Posted in Conditioning, Guest Post | 4 Comments »
Friday, December 11th, 2009
What is High Intensity Resistance Training (HIRT)?
Originally written: November 20, 2009
Updated: December 11, 2009
Click Here to Browse the Table of Contents for This Post
High Intensity Resistance Training (HIRT) is essentially resistance training for fat loss, and like HIIT, it really is a big deal. HIRT training is the most effective way to increase your Basal Metabolic Rate (BMR), increase your Exercise Post Oxygen Consumption (EPOC), and burn calories at the same time.
When using HIRT you will execute several exercises together (sometimes called a super-set or giant-set), for a certain number of reps per set, for a certain number of minutes, without rest.
Along with HIIT, HIRT is a useful tool when avoiding endurance cardio while trying to lose fat, and it actually increases muscle mass more effectively than HIIT.
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Tags: cardio, cardiovascular, Conditioning, hirt, weight, Weight Training, weightlifting
Posted in Conditioning, Workout Routines | 22 Comments »
Monday, November 23rd, 2009
When lifting weights, there are many questions asked by both noobies and experienced lifters alike.
Some great weightlifting questions include:
- what are the best exercises?
Answer: view my series of best exercises posts.
- how long should I workout?
Answer: HIIT: 20 mins, Weightlifting & Endurance Cardio: 45 mins
- how many sets should I do?
Answer: That answer is going to require a dedicated post, so I’ll get to that shortly.
- how many reps should I do?
Answer: read on and find out…
There are 3 main kinds of repetitions (reps) when it comes to weightlifting; certain rep and set schemes are used depending on your goals. Let’s examine scheme #1:
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Tags: Conditioning, reps, strongman, Weight Training, weightlifting
Posted in Conditioning, Weight Training | 7 Comments »
Monday, November 2nd, 2009
Yesterday I went for a serious bike ride and it was good. I jumped on my mountain bike with my buddy Kevin and we hit the trails. After all, bike riding is great cardio and I am in constant need exercise.
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Tags: biking, Conditioning, cycling, fun, moutain biking, riding, weight loss
Posted in Conditioning | No Comments »
Friday, October 23rd, 2009
Here we have what is essentially bodyweight circuit training, but using a pumpkin for resistance. You might laugh, but pumpkins can weigh 10-20 pounds if they’re big enough. I don’t know that this is a ‘good’ idea, but at least it demonstrates how to think outside the box.
Repeat the 4-minute workout below, 4-5 times for a Halloween-themed 20 minute fat burning workout.
Now check out these other Halloween themed workouts by The Workout Muse.
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Tags: Conditioning, halloween, holidays, pumpkins, video
Posted in Conditioning, Healthy Lifestyle | No Comments »
Wednesday, September 9th, 2009
What is High Intensity Interval Training (HIIT)?
High Intensity Interval Training, often represented by the acronym HIIT, is really a big deal. HIIT training is the ideal and most effective replacement for underachieving endurance cardio.
As a matter of fact, in studies HIIT is 9x more effective at burning fat than endurance cardio.
More often than not, I have talked about HIIT workouts made up only of interval sprints. Today I would like to discuss HIIT training with resistance machines, but not to be confused with High Intensity Resistance Training, or HIRT, which I will write about shortly.
HIIT training will give you the following benefits:
- Burn more calories than endurance cardio
- Burn more fat than endurance cardio
- Increase power
- Increase speed
- Increase muscle density
- Improve anaerobic endurance
- Improve aerobic endurance
- Speed up metabolism for more than a day and a half
- Shorten cardio training sessions by at least 33%
(more…)
Tags: cardio, cardiovascular, Conditioning, hiit
Posted in Conditioning, Workout Routines | 13 Comments »
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