Posts Tagged ‘full body’

How to do Wall Balls

Friday, July 9th, 2010
Wall Balls
Wall Balls

Wall Balls is a silly name for an exercise, I know, but that’s what you get when you borrow exercises from Crossfit. In fact, Wall Balls are a great conditioning exercise that builds full body stamina and endurance. It will also make you sweat.

This is an exercise that integrates perfectly into a high intensity interval training (HIRT) circuit, and can also be used to build high intensity interval training (HIIT) sessions, but do not translate that well into Tabata training.

Wall Balls also can be used separately as a full body conditioning exercise by attempting to complete X reps as fast as possible, or by attempting to complete as many reps as possible in a set time limit. Either way, it burns!

Medicine Ball Training

Medicine ball training has been around for a long time, and in fact they were used frequently at gyms back in the 18th and 19th centuries. Ancient (3000+ years ago) wrestlers and other athletes used to train with various sand-filled implements, which evolved over time into the medicine ball.

The standard medicine ball is a weighted rubber ball measuring roughly 14 inches in diameter, although sizes vary greatly nowadays as you can get a medicine ball from the size of your fist to the size of your body.

Used in a wide variety of fitness programs, medicine balls can be benched, rowed, curled, pressed, squatted, tossed, caught, bounced, squished, and generally manhandled all for the sake of fitness.

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Fat Loss for Men: A 7 Day Full Body Routine Plus HIIT

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.

Fat Loss for Men
Fat Loss for Men

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…)

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Fat Loss for Women: A 7 Day Full Body Routine Plus HIIT

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.

Fat Loss for Women
Fat Loss for Women

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…)

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Critique My Full Body Workout Routine

Friday, July 31st, 2009
Your Questions
Your Questions

I get plenty of questions in various comments throughout the website, but I also get comments and questions via the Project Swole Contact Form.

Generally I address those questions through e-mail, but often I do not have the time to reply to each and every question personally.

The category, Your Health Questions is a more proactive approach to answering your questions so that everyone can benefit from the Q & A.

Raina wrote:

“Thanks for your guidance and insight. I recently joined Gold’s Gym and they have a lot of cable and other kind of machines.

Why do u recommend free weights vs using cable machines?

For example, a machine to do tricep extension or seated dips or even seated barbell curls does focus on the particular muscle group and i feel the burn.

So why are they not effective?

Also, can you please comment on my routine: (Mon, Wed and Fri)

  1. Bench, Dumbbell Press and Incline/decline press for chest
  2. Military press, Barbell upright rows and dumbbell side raise for shoulders
  3. Bent over barbell, pull ups and seated rows for back
  4. Barbell curls, Dumbbell curls and close grip chin up for biceps
  5. Skull crusher, Dips and Push down cable machine for triceps
  6. dumbbell wrist curl, reverse curl and wrist curl again for forearms
  7. Hanging leg raises, floor crunches and crunches on exercise ball for abs
  8. Machine leg press, squats and leg press for quad
  9. standing calf raise, donkey calf and seated calf extension for calf
  10. Stiff leg deadlifts and back extension (based on energy level left)

I do about 3 sets of 8 to 10 reps and i try to take less then a minute break. Is there something you would like to correct/add?”

(more…)

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13 Ways to Get in Shape While Accomplishing Something Useful

Thursday, December 11th, 2008
Mowing the Lawn
Mowing the Lawn

After initially proofreading this post I was thinking to myself that I wouldn’t post it because it’s not a training article, and quite frankly some of the activities are pretty foo-foo. But on second thought, some of these ideas apply more to men, while others apply more to women, so there is something in this list for everyone.

I recommend referring to this list on your next boring spring, summer, or autumn weekend. When you are looking for something to do around the house or around the yard, these ideas might inspire you to create, clean, fix, or just burn extra calories.

After all being swole doesn’t always have to be about squatting, benching, power cleaning (the Olympic lift), or sprinting. Being swole is much more about the path we take to get there, than the end result. Although when you look great naked, the end result is pretty sweet.

13 Obscure Ideas for Accomplishing Stuff While Getting Exercise

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A Generic Full Body Workout Routine

Wednesday, April 9th, 2008

Man doing pushups
There are about 956,586 workout routines that you can try. One of the most effective types of routines I have found in my first 14 years of training is total body training.

The Principles of Total Body Training

  • Work every muscle group 3 times per week.
  • Select one exercise per muscle group, per day.
  • Hit each muscle group from a different angle or intensity in each workout.
  • Never go to absolute failure on any exercise; leave one rep in the bank.
  • Keep workouts under one hour, not counting warm ups and stretching.
  • Change everything up after two months.

Why Might This Be the Most Effective Form of Training?

  • High frequency (how often you train any given muscle) means more chances to recover and grow stronger/bigger.
  • Low daily stimulus (# of exercises and sets per day for any given muscle) lowers your chances of overtraining.
  • Avoiding training to failure also lowers chances of overtraining.
  • Hitting muscles from all angles each week strengthens stabilizers and is proactive injury prevention.
  • Avoid muscle adaptation by changing up the whole routine after 2 months.

So What is the Routine Already?

I will outline a basic routine to follow in a 7 day period, but it can also be shortened to a 6 day period just as long as you see no signs of overtraining.

Your warm-up strategy: Please spend 5-10 minutes warming up your body with some cardio and some light weight lifting. This is your opportunity to do some shoulder rotations and non-hyperextending back extensions to warm up those areas that are prone to injury. For any given compound exercise, you decide if you want to include an initial warm-up set. I recommend it, but for a sissy exercise like bicep curls for example, you don’t really need to do a warm-up set.

Your weight/rep strategy: The first set should be a warm-up if necessary. Middle sets should increase by 10-20% depending on how you feel. Fourth set should be 100% of the max for the given rep range. For example if I can bench 100 lbs x 5 reps, I would do sets of 50 x 5, 80 x 5, 90 x 5, and 100 x 5. Once I set a new 5 rep personal record (PR) I would add the smallest amount of weight possible the next time I did that exercise. Most gyms have 2.5 lb plates, so next week I would use 105 lbs as my finishing weight on that exercise. This is called linear progression. Again, if the rep range is 5, you should be finishing with a weight you can get for 5, but not a weight that causes you to struggle to get 4.

Your exercise selection strategy: Given three workouts a week for each muscle, you must choose three exercises for each muscle group. You should choose one compound exercise and two assistance exercises. The assistance exercises should focus on bringing up weak points, fixing muscle imbalances, or breaking through a sticking point. This strategy was inspired by a training philosophy called the conjugate method.

Your exercise execution strategy: The first exercise of the workout should be done solo, as it is the most important exercise of the day. Rest for a minute or two between sets. All subsequent exercises should be done in groups of two. This is sometimes called a superset. Rest for a minute or two after each superset.

This program as it is outlined below is for men.

Ladies should do 4 sets of 7 where this program calls for 5 sets of 5.

Day 1:
a) Quads - Barbell back squats
reps: 5/5/5/5/5
b1) Chest - Incline dumbbell press
reps: 7/7/7/7
b2) Calves - Standing calf press
reps: 7/7/7/7
c1) Hamstrings - Stiff leg deadlifts
reps: 7/7/7
c2) Abs - (Weighted) decline sit ups
reps: 7/7/7
d1) Back - (Weighted) wide grip pull-ups
reps: 10/10/10
d2) Shoulders - Seated dumbbell shoulder press
reps: 10/10/10
e1) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
e2) If you are still within your 60 minute workout and have gas left in the tank, do a tricep extension of your choice for 2 sets of 5 reps, or as many diamond push-ups as you can do.

Day 2:
Off or light cardio.

Day 3:
a) Chest - Flat bench press
reps: 5/5/5/5/5
b1) Quads - Step ups onto a bench or box holding dumbbells
reps: 7/7/7/7
b2) Abs - Lying leg raises, get your lower back and butt off the floor, try to touch the ceiling with your toes
reps: 20/20/20/20
c1) Back/Hamstrings – Standing bent over dumbbell rows
reps: 7/7/7
c2) Calves - Seated calf raises
reps: 7/7/7
d1) Shoulders - Standing dumbbell raises to the side
reps: 10/10/10
d2) Biceps - Standing alternating dumbbell curls
reps: 10/10/10
e1) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
e2) If you are still within your 60 minute workout and have gas left in the tank, do a hamstring curl machine for 2 sets of 5 reps;or lock your heels under something with the instep of your foot facing down and, starting with your thighs perpendicular to the floor, lower your upper body forward and down a couple degrees then use your hamstrings to pull it back up. I’ll have to see if I can find a picture of this somewhere.

Day 4:
Off or light cardio.

Day 5:
a) Hamstrings - Deadlifts
reps: 5/5/5/5/5
b1) Shoulders - Standing overhead shoulder press
reps: 7/7/7/7
b2) Abs - Standing side bends holding dumbbells
reps: 7/7/7/7
c1) Quads - Alternating barbell lunges
reps: 7/7/7
c2) Triceps/Chest – Decline close grip bench
reps: 7/7/7
d1) Back/Biceps – (Weighted) close grip chin-ups
reps: 10/10/10
d2) Calves – One leg standing calf raise on a 2 inch block or plate holding a dumbbell
reps: 10/10/10
e1) Stretch all your muscles for 10 minutes while sipping your post-workout drink.
e2) If you are still within your 60 minute workout and have gas left in the tank, do two sets of clapping pushups.

Day 6 and Day 7:
Off or light cardio.

So that’s it! Please take this full body workout routine with a grain of salt. At times you might need to skip the e) exercises and maybe even one of the second exercises in the d) superset. This will not kill you. Feel free to change up the exercises if you think you know what appropriate replacements would be. This is just a guide for those that have never experiences total body training before.

This workout should only be done for 2 months max before you either try a different workout, specialize for a certain muscle group, or completely overhaul the exercises and reps.

If I have helped or inspired you, please leave me a message so that I can tell that someone is actually reading this blog. Good luck!

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