The best way I have found to stay motivated to train, is to keep track of my stats.
Here are some statistics you can use to measure your progress at the gym:
 Motivation |
 Big Calves |
Calves tend to be a bodybuilding problem spot. Even Arnold used to worry about the size of his calves in relation to the rest of his body.
Here is a simple tip to double the size of your calves in no time:
Since your calves are made up of two muscle groups, you will need to train your calves in a standing and seated position. Most calf exercises can be tweaked to include straight-knee and bent-knee variations. Use them both.
Is there an exercise that you hate? For some people it’s squats, for some it’s deadlifts, and for others it could be something that most of us consider fun, like dips or the ab wheel.
 Find Your Weak Spot |
If you any any particular exercise because it is hard, awkward, or uncomfortable, then you have probably found your weak spot.
Depending on the exercise, the main muscle used and/or the ancillary muscles used, are probably weak points for you. There is likely a muscle imbalance, or at least a weak muscle that should be prioritized for a couple months.
The best exercise you can do to bring up your weak point, is the exercise that you hate.
Trying to build a rippling, powerful, V-shaped back?
Trying to max out rear-view sexiness for bikini season?
If you said “Yes!” then you should use these tips for isolating your back muscles when training with pull-ups, pull-downs, and rows.
There are so many choices out there for exercise equipment, sometimes it is hard to know what to choose. Free weights are always best – barbells, dumbbells, kettlebells, odd objects, and even bodyweight. Machines have their place, but they don’t usually belong in your main training routine.
So how can you choose your equipment based on your training history, goals, and injuries?
 Exercise Equipment |
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…
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 |
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:
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.
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 |
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:
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.
It’s official! After many long years of arguing with fools, I am validated! Based on hundreds of studies and thousands of hours of research, the National Strength and Conditioning Association (NSCA) and the American College of Sports Medicine (ACSM) have finally taken the position that age-appropriate resistance training is not only good for kids, but recommended.
 Strong Kid |
 Werewolf Training |
Originally posted: 12/31/09
Updated: 1/20/10 (update rest time on HIRT circuits, added Excel spreadsheet workout logs)
This training routine is designed for you to gain strength. That’s it.
So you have already been through two or three Werewolf Training for Muscle Gain cycles. You gained 5-10 pounds of muscle in that time and you got a little stronger. You are psyched about your progress but you’re a little bored with the program.
It is time to change up your training a little bit, but you know you can’t jump right into a strict fat loss phase, or you risk losing most of your new muscle. What to do? What to do?
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