One of the biggest mistakes you can make when attempting to gain muscle is to imitate your favorite professional bodybuilder.
If 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:
Once you understand how useful HIIT training is for fat loss, read about the following routines that you can use to burn fat and get in awesome cardiovascular shape.
Update: Here’s an old post I put together right quick for someone who just needs a quick workout at home. Originally posted on May 3, 2007.
At times you will find yourself unable to get to the gym or dojo. Things in life just happen. So we do we do in a time like this? Strongmen will find that keeping various equipments around the house such as a sled, a large tire, a yoke, a keg, a sledgehammer, or even a 10lb wedge for splitting logs, will keep us completely satisfied when we need to workout but can’t make it to the gym. Therefore, this article is targeted more towards the people that are vacationing or on a business trip away from home, and perhaps for those strongmen that want a change from log presses, keg carries, and truck pulls, for a week or so. (more…)
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!
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.
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!
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.
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!
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. (more…)
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!
P90X is an intense workout program. Not everyone is able to keep up. Want to make sure you can handle P90X before you commit? Simply use the free P90X Fit Test. It only takes about a half an hour to do the test.
While majority of people will pass, and you can still use P90X if you’re determined, it is recommended that if you fail you try an easier program first. Now here is a quick summary of what to do.
How to Increase Your Squat By 100 Pounds in 10 Weeks
Update: Here is an old post I found about increasing your squat strength. I’m not sure that anyone ever really gave me much positive feedback on it, so I’m posting it again in case anyone wants to take a stab at putting 100 pounds on their squat in 10 weeks.
The squat is arguably the best exercise that any athlete can perform. Overhead press, bench press, and deadlifts rank right up there too, but I digress… No one wants to have a weak squat. To be considered ‘really strong’ you should be able to squat 2x your bodyweight.
Back in college I was regularly squatting 450 or so at a fluctuating bodyweight of 190-210 lbs. I have no genetic gifts when it comes to muscle size and strength. If I can lift 450 anyone can, so man up and put in some effort.
Yes it is true, I have joined my local Crossfit. They call themselves The Savage Society, and they are based out of Manchester, NH.
Why Join Crossfit?
Crossfit is a place we can go to use revolutionary exercise ideals to create an elite level of fitness. This is not so much about strength and size, as it is fitness, which is a goal that I think has been lost to the majority of gym goers nowadays.
Rather than paying $10 a month for access to treadmills, ellipticals, and some free weights, with virtually no help or planning unless you pay $100s for a trainer, Crossfit has a formula to help you attain your personal fitness goals with workouts of the day and special routines to help you. It takes some of the thinking out of designing the perfect routine.
This will definitely be a new, positive experience, and I will probably end up getting Crossfit certified myself some day.
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
