Posts Tagged ‘workout routine’
Monday, May 1st, 2023
The Swole 3×5 Workout Routine
If you have been reading weightlifting materials for any length of time, you have probably heard of 5×5 training. It has worked for many trainees. We folks at Project Swole even made excellent progress on a 5×5 program. But with all this 5×5 hype, has anyone stopped thinking there might be an even more efficient way to train? You might want to take a moment to learn about The Swole 3×5 workout.
In my experience, at least for trained athletes, there are benefits to a Swole 3×5 workout routine which include added volume for accessory movements, core training, and conditioning due to the slightly lower workload.
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Tags: 3x5, 5x5, exercise, fitness, gain muscle, health, muscle gain, routine, strength, workout routine
Posted in Weight Training, Workout Routines | 82 Comments »
Wednesday, December 29th, 2021
Seemingly every month a new workout routine seems to go viral across social media. Recently, the spotlight has been on the 12-3-30 workout. Originally created by Lauren Giraldo, a YouTuber who was dissatisfied with the traditional workout routines commonly found online, this routine aims to be simple, straightforward, and easy to follow. In this article, we’ll cover everything you need to know to decide for yourself if this workout is worth it.
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Tags: Conditioning, exercise routine, fat loss, lose fat, lose weight, weight loss, workout routine
Posted in Weight Loss, Workout Routines | No Comments »
Tuesday, December 14th, 2021
There are about 8,675,309 workout routines that you can try. One of the most effective types of routines I have found in the first 14 years of my training career is total body training. A full-body workout will stimulate all of your muscle chains sufficiently to elicit a powerful physiological response.
The Principles of Total Body Training
- Train 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, except sometimes on the last set.
- 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 the 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.
Let’s take a few minutes to example one of the better full-body workout routines I’ve written. The next time you want to change up your routine, try this for a month or two.
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Tags: exercise, full body, weightlifting, workout plan, workout routine
Posted in Conditioning, Weight Training, Workout Routines | 339 Comments »
Wednesday, March 28th, 2018
For around 1.5 decades, John Cena was the face of the WWE.
Although he is now slowly stepping back and taking on more of a part-time role for the company, he is still a very prominent figure in the squared circle.
If rumours are true, at this upcoming Wrestlemania event, he will be taking on The Undertaker, in one of the biggest matches of his career.
One thing that is instantly recognizable about John, is his amazing physique. At 6ft 2 and over 240 pounds of solid muscle, he is a physical specimen.
That’s why we’ll be taking a quick look at the John Cena workout routine, to help you train like a multiple-time WWE champ with one of the best physiques in the business.
Why Study the John Cena Workout Routine?
Those that have seen John Cena, will know how big and jacked he is. Cena is vascular, he is ripped, he is always in shape, and he’s a very, very big dude.
If you’ve seen him in the ring, or watched his workout vids online, you’ll also know that he’s very strong. In the ring, he throws 200, 300, even 400+ pound men around like rag dolls. He has lifted wrestlers like The Big Show, on his shoulders countless times before, which, considering at the time The Big Show was a legit 500 pounder, that’s pretty amazing. Who wouldn’t want that strength?! (more…)
Tags: celebrity, fitness, john cena, Sports, strength, workout, workout routine, wrasslin, wrestling, wwe, wwf
Posted in Celebrity, Workout Routines | 1 Comment »
Friday, January 26th, 2018
Serious fitness enthusiasts and athletes want to be able to lift thousands of pounds off the ground with minimal effort. It makes us feel good to be able to pick up anything we want. Especially when most guys in the world struggle to pick up even 100 lbs off the floor.
The number one way to make all these things happen? Train your hamstrings, lower back, and glutes (your bum) with complex free weight exercises.
Men and women alike should use these training tips. No amount of deadlifts are going to make a woman huge and bulky unless they TRY REALLY HARD to get huge and bulky on purpose. At the same time, no amount of body weight squats or lunges are going to get you big, strong, or conditioned. Train heavy and train hard, no matter who you are. And if you are a woman who is overly concerned about getting “too big” and just doesn’t want to lift weights, check out this mostly non-load bearing leg exercises for women to get an idea of some other exercises to work into a routine.
As I mentioned in my top 5 quad exercises post, your legs are the largest group of muscles in your body. By training your legs hard, you will be setting yourself up to gain the most progress compared to every other muscle group.
Strong hamstrings will allow you to:
- Pick up anything heavy off the floor or ground.
- Burn as many calories during training as you would when training quads.
- Form the foundation of your body’s posterior strength chain.
- Strengthen your lower back to protect from injury.
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Tags: deadlifts, exercise, good mornings, hamstrings, legs, workout routine
Posted in Best Exercises, Weight Training | 56 Comments »
Thursday, May 4th, 2017
Spice Up Your Training Plan
Everyone knows that they should be exercising, yet most people dread the very idea. The sweating and strain aside, working out is just boring. Think about the people you see running or at the gym, they look bored of their skulls. If you are going to keep at any exercise routine, you will need to find some way to combat the mind-numbing madness that comes with it.
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Tags: boredom, boring, change, exercise, fitness, hiking, plateau, running, training, weightlifting, workout, workout routine
Posted in Exercise, Healthy Lifestyle, Motivation | 11 Comments »
Monday, October 10th, 2016
Who is Kayla Itsines and what is her BBG workout program all about? Read on to learn more about the Kayla Itsines workout!
With over 5.7 million followers on Instagram and an active and enthusiastic community of fitness-minded women across social media and around the world, you have probably heard of her Bikini Body Guide workout program.
Kayla is a certified personal trainer hailing from Australia and has created the largest exercise community for women in the world, and it’s easy to see why.
The Kayla Itsines workout BBG program makes it easy for any woman, of any fitness level, to reach her goals and achieve the bikini body she has been dreaming of. (more…)
Tags: BBG, Bikini Body Guide, celebrity, exercise, exercise program, exercise routine, fitness program, fitness routine, Kayla Itsine, Product Reviews, woman, women, workout program, workout routine
Posted in Celebrity, Exercise, Product Reviews | No Comments »
Wednesday, March 16th, 2011
With so many at-home cookie-cutter workout routines out there, I figured it would be a great idea to discuss one of the best: P90X. After all, P90X is pretty cheap compared to paying a gym membership and hiring a personal trainer.
Will P90X turn you into a bodybuilder, a powerlifter, an Olympic gymnast, a marathon runner, or a sport-specific athlete? Oh, hell no!
Could P90X possibly get you in the best shape of your life with a minimal initial investment? Could P90X strengthen your body, improve your cardiovascular fitness, help heal nagging injuries, and dial in your 6-pack abs for summer? Oh, hell yes!
Click here to check out all of the Project Swole P90X articles, tips, tricks, hints, and reviews.
P90X Has Transformed These Five Men
Dale Bramall, Altaf Rahamatulla, Kellend Brookover, Nick Baker, and Derek Wheatley all have written testimonials about their motivation for and their journey using P90X workout DVD and their full weight loss program, which is a 90 day program with an exercise DVD, training in how to portion foods, which foods to choose, and a coaching system that has worked very well for all five of these men.
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Tags: Conditioning, dvd, exercise, fat loss, fitness, lose fat, lose weight, P90X, routine, Testimonials, weight loss, Weight Training, workout, workout routine, Workout Routines
Posted in Conditioning | 1 Comment »
Saturday, March 12th, 2011
With so many at-home cookie-cutter workout routines out there, I figured it would be a great idea to discuss one of the best: P90X. After all, P90X is pretty cheap compared to paying a gym membership and hiring a personal trainer.
Will P90X turn you into a bodybuilder, a powerlifter, an Olympic gymnast, a marathon runner, or a sport-specific athlete? Oh, hell no!
Could P90X possibly get you in the best shape of your life with a minimal initial investment? Could P90X strengthen your body, improve your cardiovascular fitness, help heal nagging injuries, and dial in your 6-pack abs for summer? Oh, hell yes!
Click here to check out all of the Project Swole P90X articles, tips, tricks, hints, and reviews.
How to Lose Weight with P90X
PX90 suggests that a ninety-day weight loss regime jumped into with both feet will start you on your weight loss journey. The program implies that shocking yourself with the first 30 days of their system will get your metabolism going, and because of the results you see, you will be gung-ho for the rest of their ninety-day program.
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Tags: build muscle, circuit training, Conditioning, exercise, fat loss, fitness, gain muscle, interval training, lose fat, lose weight, P90X, Product Reviews, reviews, training, weight loss, workout routine, Workout Routines
Posted in Motivation, Product Reviews | 2 Comments »
Tuesday, March 8th, 2011
With so many at-home cookie-cutter workout routines out there, I figured it would be a great idea to discuss one of the best: P90X. After all, P90X is pretty cheap compared to paying a gym membership and hiring a personal trainer.
Will P90X turn you into a bodybuilder, a powerlifter, an Olympic gymnast, a marathon runner, or a sport-specific athlete? Oh, hell no!
Could P90X possibly get you in the best shape of your life with a minimal initial investment? Could P90X strengthen your body, improve your cardiovascular fitness, help heal nagging injuries, and dial in your 6-pack abs for summer? Oh, hell yes!
Click here to check out all of the Project Swole P90X articles, tips, tricks, hints, and reviews.
What is P90X?
You may already of heard of P90X (other names: Power 90X, X90 Workout, and PX90) either by way of TV and radio commercials or word of mouth. And you may be intrigued by the numerous reports of success enjoyed by people who have shed unwanted pounds, and by the images of people who have used the P90X program to work their way to a toned and attractive physique.
The collection of articles I will be presenting delves into the potential of the P90X program and whatit has to offer you as an individual. I consider it my job to provide sufficient information in this series to answer any and all questions you might have about P90X.
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Tags: build muscle, circuit training, Conditioning, exercise, fat loss, fitness, gain muscle, interval training, lose fat, lose weight, P90X, Product Reviews, reviews, training, weight loss, workout routine, Workout Routines
Posted in Product Reviews | 5 Comments »
Tuesday, March 16th, 2010
This is a 40 minute abdominal circuit. I also refer to this type of workout as a HIRT routine.
Warm-Up
5 minutes of non-stop kickboxing combinations, jump rope, or calisthenics
Circuit 1
Try to perform this abdominal circuit at least four times in a 5 minute time period without resting between exercises or sets. You should attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.
Once the first 5-minute circuit is up, rest for 2 minutes, then repeat this circuit again.
Gauge your progress by counting the number of circuits you can complete in 5 minutes.
- Windshield wipers (or Russian twist holding a medicine ball if you can’t handle it) – 10 wipes or twists
- Sit-ups with medicine ball on chest – 20 sit ups
- Flutter kicks – 40 total kicks
Circuit 2
Try to perform this abdominal circuit at least four times in a 5 minute time period without resting between exercises or sets. You should attempt to complete the required reps for each set before moving onto the next exercise. When you finish the last exercise, start at the top again until your time is up.
Once the first 5 minute circuit is up, rest for 2 minutes, then repeat this circuit again.
Gauge your progress by counting the number of circuits you can complete in 5 minutes.
- Crunches with punches: throw a punch past your opposite knee with each crunch – 30 crunches
- The Captain’s Chair (vertical leg raise) – 10 leg raises
- Ab wheel roll outs to the left, straight, right, repeat – 15 roll outs (5 at each angle)
Cool Down
5 minutes of non-stop kickboxing combinations, jump rope, or calisthenics
Stretch for at least 5 minutes.
Tags: abdominals, abs, core, hirt, workout routine, Workout Routines
Posted in HIRT Routines | 3 Comments »
Sunday, March 7th, 2010
For those of you who do not check the old routines regularly, please see the updated Men’s Full Body Training for Fat Loss and Women’s Full Body Training for Fat Loss, as I have added example HIIT routines to days 2, 4, and 6.
Thanks,
Steve
Tags: fat loss, lose fat, workout routine, Workout Routines
Posted in Workout Routines | 4 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.
(more…)
Tags: Conditioning, fat loss, full body, hiit, lose fat, lose weight, weight loss, Weight Training, weightlifting, workout routine, Workout Routines
Posted in Conditioning, HIIT Routines, Weight Training, Workout Routines | 242 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, HIIT Routines, Weight Training, Workout Routines | 40 Comments »
Thursday, August 13th, 2009
Odd object lifting is great!
Here are some great ideas for putting together some serious conditioning workouts in your backyard:
- Tire / Sled Drags – You can run backward and forwards; you can use your legs, arms, back, or chest to pull.
- Tire Flips – Use large heavy tires.
- Tire Throws – Use smaller tires. You can throw the tires forward or toss them over your head like a strongman keg toss.
- Sledgehammer – Pick a heavy one and hit the tire with it.
- Tire Jumps – Jump over the tire, jump into the tire, jump through the tire… be creative and just jump.
- Various Shoulder Exercises – Press and rotate various objects above, behind, and in front of your head.
That is a very limited list of the things you can do in your backyard, but gives you some great ideas to start with. Variations of these ideas can be seen in the two demonstrational videos below.
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Tags: Conditioning, mma, workout routine
Posted in Conditioning | 8 Comments »
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