Achieving an ideal body or having a total body transformation is more than just physical; it’s about overall wellness. By integrating cardio, strength, and flexibility training, individuals can attain full-body fitness.
Cardio workouts elevate heart rate, enhancing endurance and burning calories.
Strength training builds muscle, boosts metabolism, and promotes fat loss.
Flexibility exercises improve range of motion, preventing injuries and enhancing performance.
This overall approach ensures balanced development with proper food, promoting overall health and vitality. Whether aiming for weight loss, muscle gain, or enhanced wellness, integrating these components fosters a well-rounded transformation. Embracing this multifaceted approach is a way to unlock the full potential of one’s body and achieve lasting results.
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.
Think you are too Swole to do yoga? Think again fool! If you are Swole, you NEED yoga for strength athletes!
Studies indicate that yoga combats common ailments of modern man such as depression, osteoarthritis, and stress. By fighting off these diseases, we have a better chance of recovering from intense workouts and illness.
Yoga’s benefits were realized by many Eastern civilizations hundreds and even thousands of years ago. The hardest part is knowing which style of yoga to choose, so here are 7 common forms of yoga for strength athletes. Choose the one that best fits your lifestyle, or try them all.
Participation in sports does not demand from you a high skill level. You just need to start an activity that you enjoy doing. Fitness classes keep your motivation level higher, and you feel improvement in your body with time. Finding the right fitness class can make all the difference in your workout routine, whether you’re a beginner looking to get started or a seasoned athlete seeking a new challenge.
With so many class options available, it can be overwhelming to choose the best fit for your skill level and goals. So let us break down six types of fitness classes that cater to every level of experience, ensuring that you can find the perfect match to help you stay motivated, improve your fitness, and have fun along the way.
Exercise is a great way to improve your health and overall fitness. There are a wide variety of workouts to choose from and these will vary depending on your age, health status, and fitness levels. Not only is there an overwhelming choice of equipment, there is the question of which are the best exercises at the gym, and which exercise modalities will properly help you reach your goals.
Check out these different workout strategies to help you choose the best exercises at the gym.
A few years ago, Josh Hanagarne, aka The World’s Strongest Librarian, sent me this great piece of work on grip training. Enjoy. (BTW, the quote in the title is from Abraham Lincoln).
I got into grip training for two reasons:
Number one, it looked fun and people I liked were doing it. Monkey see monkey do.
Second, I was getting strong enough that my hands were starting to become my limiting factor. This was a sobering realization which took place at the intersection of Lame and Weak.
Like most things I like right off, once I jumped in, I jumped in all the way. Grip training was addictive for me. Better yet, it gave me one more way to make progress, which is usually the major ingredient in how happy I am. I could either set aside dedicated days for grip work or, the more I learned, I could squeeze it into my normal workouts without much of a headache.
Before I tell you how I add grip training to your workout, I just want to give you a quick look at four different types of hand strength so that you don’t overemphasize anything or neglect anything that could be useful to you.
When you are busy working, sometimes you may find that your levels of health and fitness can take a backseat. Often they take a backseat unintentionally. To regain and take control of your body and your overall health, you have to put in the legwork. Maintaining a healthy and strong body all year round requires dedication to a few lifestyle fundamentals.
you have to prepare for results – mentally and by keeping your body healthy
you have to follow a healthy, maintainable diet and nutrition plan
you have to follow a proven workout routine customized for your personal needs
If you do not have a mix of all of these elements, then you will struggle to get your body looking and feeling how you want it to. When it comes to getting in shape, there is no overnight fix. You need to put in the work, and you need to maintain the work to get visible results that last.
Whether you are a weight lifter or weight lifting is part of your cross training regimen for your main choice of exercise, then you know just how rewarding and addictive the pursuit of growing stronger can be. If you are reading this article then that means you are thinking about or have decided that you want to start increasing your abilities in the weight room. This is a great thing to do! Lifting weights can increase your muscle mass and decrease your fat stores, which increases your metabolism and makes you healthier in general.
You can not improve your gains at a rapid pace because you might risk injury which would completely defeat the point of your goals. Instead, you should focus on steadily improving your lift over time. Here are some tips on how to do just that.
Powerlifting is in trend nowadays. Not just because it is different from the regular weight lifting we do in the gym, but for having amazing health benefits also. Weightlifting involves the repetition of exercise sets of lifting weights again and again. On the other hand, powerlifting involves lifting of maximum humanly possible weight in one time without any repetition of sets. Moreover, powerlifting results in boosting muscles and building the core strength of the human body.
Many people who hit the gym tend to concentrate more on the lower body exercises and the body parts with muscles that tend to bulge easily, and they can end up forgetting about the back and shoulder exercises.
You should know that working out your upper body is very important if you want to maintain an all-round fit body. Being well rounded and robust from your back, shoulders and the rest of your body gives you a good posture and an excellent body shape.
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…)
It takes a lot of commitment to strength training to see consistent muscle growth. To be able to fit training into their schedule, people often cut corners. While some neglect to properly warm up before slamming the weight plates on a barbell, most decide to skip their post-workout mobility session when pressed for time.
While mobility training can be time-consuming, tedious, and uncomfortable, it is also extremely important to incorporate into your strength training routine. When it comes to hitting the weights, here are a few reasons why mobility matters.
The spine is one of the most vital components of the entire body. Spinal problems can be incredibly serious. If something goes wrong and you wind up injured, you might be paralyzed. Strengthening the spine might not eliminate the risks, but it can definitely help to minimize them.
So, what can you do to strengthen your spine? The answers are plentiful. Within this guide, you will find tips for strengthening your spine.
Some of you might have raised a few eyebrows when you read the title of this article, after all, who associates horse riding with weight lifting? Well, you should have a real think about that – can you imagine the strength it requires to not only mount a horse, but stay on one and control it as it gallops away? Here are a few key pointers to consider when strength training as an equestrian.
This article is exclusively on the right exercises to improve the strength of motorcyclists and make them better riders. For the record, the exercises will yield other desirable results such as improved metabolic activities, improved body detoxing, reduced unwanted fat, improved sleeping orders, improved looks etc., but these are only peripheral perks. The sole essence is to improve the riding performance of the motorcyclists.
These exercises are great for beginner riders and veteran riders alike. If you think you are not fit enough to ride your bike and you are not motivated enough to try to get into riding shape, you can always visit sellbike.com for quick valuation of your motorbike and then unsubscribe to Project Swole, because those without ambition might not bother wasting their time reading these posts.
Lower Body Conditioning
Your lower body and ‘core’ plays the most crucial role in establishing contact with your motorcycle and balancing you on it, as a rider. Therefore, these exercises will be focused on those parts of your body.
Exercising to improve those parts of your body is essential because, while riding, there’s a need to do a number of things, some of which are the need to shift the weight of your body between opposite pegs as your motorbike tilts from side to side when negotiating bends. There’s also a need to engage your legs as props and shock absorbers while doing an off road, and so on. (more…)
Creatine is a substance that is naturally manufactured by the body. It is a nitrogenous organic acid that is considered to be the energy source for muscles. Identified in 1832, creatine is now one of the most commonly used supplements by those who practice sports, especially bodybuilding.
Creatine supplements are especially appreciated for their positive effects in increasing performance for intensive training sports, maximizing workouts in general and offering an advantage in anaerobic athletic contests. At Project Swole our personal experience using creatine is increased strength for max effort training and increased stamina for short duration anaerobic activity (sprinting, higher rep training, Olympic lifting). (more…)
Whether you are a body builder, powerlifter, Olympic lifter, or recreational athlete, you’ll probably get a kick out of seeing just how much you can lift (or in some cases, it’s your job). While some weight lifters try to hit a new 1 repetition maximum (1RM) on the main lift every single workout, this is usually not a good idea. The potential for injury and over training increases with every max effort lift you attempt. Instead, a better philosophy is to ramp up to testing your 1RM using several 3-4 week micro-cycles. However, that is a discussion for another day.
Today I want to address the 1RM test itself, or more accurately the max effort test. If you are not in a competition at that exact moment, there is really no need to attempt a true 1RM. As long as you have a stable frame of reference for your max effort attempt, you will be able to quantify your progress. I would like to suggest using 2RM for your max effort attempt. The reasons for this are several – safety, psychological, CNS activation, and time under tension.
Strength coach Christian Thibaudeau explained it best throughout a series of 6 tweets titled “2RM better than 1RM for max effort.”
2RM better than 1RM for max effort
In case you are not subscribed to Christian’s Twitter feed or Facebook page, allow me to re-print his thoughts below:
REASON 1: puts you in a better mindset for success; implies that you will succeed on the first rep
REASON 2: safer as you can always stop after the first rep if you don’t feel the second
REASON 3: more practice with near-maximal weights, better development of strength-skill and CNS
REASON 4: MUCH less negative impact on CNS (measured by HVT monitor) with a 2RM vs. a 1RM.
REASON 5: have a much lesser psychological strain than 1RM and don’t require being in the zone as much
REASON 6: more fatigue (stimulation) imposed on the recruited FT fibers = more growth stimulation
If you want long, lean muscles, swimming is one activity that is almost certain to deliver, especially if you like doing laps rather than, say, water aerobics. But you’re going to have a much harder time bulking and building upper body strength beyond a certain point if you rely solely on aquatic sports for your physical fitness.
If you’re into competitive swimming (like triathlons or swimming the English Channel) or you simply want to improve your performance for your own benefit, building upper body strength is a good way to accomplish your goals.
A regimen that includes a variety of cross-training options is likely to provide the best solution.
Here are just a few extra exercises that are sure to deliver the upper body strength you need to take your water-based fitness to the next level.
One of the best things that you should consider when you want to stay healthy and fit is your workout routines. You should not only focus in the food that you are consuming because the body needs some activities that can help regulate the blood and strengthen the muscles.
Being fit means having the ability to perform different things without getting tired easily. On the other side, being healthy means being able to live everyday with the absence of different sicknesses. Many people are living without knowing that they are no longer healthy because they do not have active lifestyles.
If you try to get away from the daily routine and try to engage yourself in different activities that requires strength and agility, you will notice that you are not fitted for such activities because you lack the needed strength for such activities.
Simple Exercises for Conditioning
With the scenario given above, you will realize that being healthy is not just about being able to survive. In order for you to know that you are truly healthy, you should be able to function well no matter what type of activity you face.
In order to make sure that you are healthy and fit, you should look for the exercises that you can do regularly. Here are two of the best workout routines that you can choose from:
We all have someone that we envy. You know what I mean — the lifter with the toned abs and softball-sized biceps you can’t help but covet.
If you’re a beginner, getting from point A to point Bodybuilding Pro is just as hard as learning to ride a bike blindfolded. Fortunately, there are many successful weightlifters willing to share the tricks of the trade.
Here are a few tips from the pros to get you started on creating your own envy-worthy body.
If You Fail to Plan, Plan to Fail
“Lack of planning” is among the top 10 reasons beginner bodybuilders fail to achieve their goals. Planning daily workouts takes time, dedication, and some exercise research. It’s definitely not the most exciting part of training. But you won’t build bulging biceps and washboard abs by sporadically visiting the gym and dinking around on random equipment.
A good plan — like those experienced builders follow — doesn’t have to be elaborate.
Here are 4 basic elements to get you started: (more…)
