Archive for the ‘Workout Routines’ Category

The 12-3-30 Workout: Everything You Need To Know

Wednesday, December 29th, 2021
the 12-3-30 workout guy

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. 

(more…)

Share the Swole!

A Generic Full-Body Workout Routine

Tuesday, December 14th, 2021
Full Body Workout

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.

(more…)

Share the Swole!

A Fat Burning Workout to Strengthen Your Core

Thursday, November 11th, 2021
Strengthen Your Core

Everyone wants a flat stomach but we don’t always get what we want, such is life: we have to hustle for the muscle. To get rid of excess body fat and lose unsightly belly fat, it is important to do both conditioning as well as weight training exercises. Stubborn belly fat cannot be targeted by spending extra time on ab exercises. Instead, you need to focus on how to strengthen your core and build up the supporting foundational blocks to influence the aesthetics of your v-shaped, chiseled midsection.

Of course, nutrition is responsible for 75% of your fat loss results, but you still need to strengthen your core by performing the exercises below. Perform all the exercises in a single day by pairing larger muscle groups (chest, back, legs) with smaller muscle groups (shoulders, triceps, biceps, abs), or spread them out across the week, adding additional exercises to further target a specific muscle group pairing each day, for example:

  • back, bis, abs
  • chest, tris, abs
  • quads, hamstrings, calves, abs

Now, let’s take a look at our 7 awesome exercises and variations for strengthening your core, and how to use them together in a circuit to bring out those six-pack abs.

(more…)

Share the Swole!

Werewolf Training: A Weightlifting Routine to Gain Muscle

Friday, October 29th, 2021
Werewolf Training

Gain Muscle with Werewolf Training

This training routine is designed for you to gain muscle. That’s it.

If you’ve come here to lose fat, you are better off using the Full Body Fat Loss Routine for Men or the Full Body Fat Loss Routine for Women. This routine definitely has nothing to do with fat loss.

If you came to learn how to bench 700 lbs, you are better off reading Werewolf Training for Strength Gains. Although, truth to tell, you will get significantly stronger following this program.

Use this menu to skip to:

Werewolf training is not designed to get you ripped or “toned” (::barfs::), or even super strong, but you will get stronger anyway. This is much more of a bodybuilding routine than anything else, but with great strength benefits.

(more…)

Share the Swole!

The 6 Best Exercises To Do If You Sit All Day

Thursday, October 21st, 2021
Exercises To Do If You Sit All Day

It’s not surprising that sitting long hours causes some problems for our bodies. The research found that excessive sitting has been linked to type 2 diabetes and heart disease. While this doesn’t guarantee you won’t get heart disease if you work at a desk, sitting is not good for your health.

On top of the medical issues linked to inactivity, people who sit all day and don’t add regular exercise into their lifestyle, tend to suffer from a weak core, high hip flexors, back pain, neck pain, and sometimes wrist pain for those who type excessively. In order to alleviate these problems, it is recommended to participate in 30 minutes of intense exercise at least three times a week along with warm-ups and cool-downs with stretching.

Here are some tips along with a few great exercises you can do at home with minimal weight to help keep your body healthy and functional. As you read this piece, keep in mind it is proven to be beneficial to exercise with others in a group setting to leverage the community for accountability and sometimes even friendly competition.

(more…)

Share the Swole!

Intense Exercises That Will Push You to Your Limit

Tuesday, June 23rd, 2020
intense exercises

Are you looking for tough new exercises to mix up your workout routine? If so, look no further. This article contains a list of some intense exercises that will push you to your limit. So, needless to say, these exercises are not for beginners. Without further ado, let’s get started.

(more…)

Share the Swole!

How Staying Fit Can Help Avoid Intimacy Issues During the Quarantine

Wednesday, May 27th, 2020
avoid intimacy issues during quarantine

As we are spending more time indoors in the wake of COVID-19, a lot of unexpected issues have started to arise. Today, this quarantine series post addresses the problems we might be facing with our partner as a result of an unhealthy lifestyle and close, cramped quarters. Most of us are quarantined with our spouse, and a common question of concern is how to deal with intimacy issues and maintain a healthy relationship with your partner during these challenging times.

(more…)

Share the Swole!

How To Create The Ideal Workout Program Just For You

Tuesday, February 5th, 2019
Happy Girl in a Gym

It’s never really easy to push yourself out of the comfort zone and start something new in your life. There’s always this ‘’starting from tomorrow’’ attitude and a plethora of other excuses we so masterfully come up with that stop us from exercising. It’s understandable. People are simply intimidated by all the different types of exercise they can choose from. Should it be yoga, regular gym or running around the block every day?

(more…)

Share the Swole!

A Brief Look at the John Cena Workout Routine

Wednesday, March 28th, 2018

John Cena workoutFor 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…)

Share the Swole!






10 Reasons Not to Train Like a Professional Bodybuilder

Tuesday, April 4th, 2017

One of the biggest mistakes you can make when attempting to gain muscle is to imitate your favorite professional bodybuilder.

Look Like a BodybuilderIf you’ve seen the magazines: Flex, Iron Man, Muscular Development, etc…, you’ve seen the pro bodybuilding routines. These guys train one body part a day, 10 exercises for each muscle group, 6 sets per exercise, 12-20 reps per set, and they put together brutal 6 days per week workout routines, sometimes with 2-a-days.

What they don’t tell you, is that routines written by professional bodybuilders are not going to work for you if you are not either a pro bodybuilder yourself, or an unemployed, juiced up, genetic freak. If you follow these routines, you will overtrain faster than Arnold shows his bare ass in a Terminator movie. At least you will learn how NOT to train, but don’t say I didn’t warn you.

My Experience Training Like a Pro

I wish someone told me all these things before I started on some ridiculous pro routine when I was 16. This guy had me using ramps, training 6 days a week, once a day for two weeks then twice a day for four weeks, and focusing completely on machines, cables, and leg presses instead of squats.

What a complete waste of 6 months that was. When I finally confronted a personal trainer about my sore body and lack of progress, he ripped up my routine and set me straight. Thanks Ted!

Here are 10 reasons why you should not train like a professional bodybuilder:

(more…)

Share the Swole!