Bicep Training

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I receive questions all of the time regarding bicep training.  Here is a workout that has really helped me develop impressive biceps.EZ Curl Bar (it protects the wrists better than the straight bar)3 sets, 12 repsSeated Hammer Curl (this also has the advantage of working with forearms)3 sets, 12 repsPreacher Curl  (I prefer the plate loaded Hammer Strength machine, but the individual db also works)3 sets, 12 repsConcentration Curl  (This really assists in bringing out detail within the muscle)3 sets, 12 repsHigh Pulley Cable Curl (A great finishing movement that helps develop the peak of the bicep3 sets, 12 reps

Bicep Training

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I receive questions all of the time regarding bicep training.  Here is a workout that has really helped me develop impressive biceps.EZ Curl Bar (it protects the wrists better than the straight bar)3 sets, 12 repsSeated Hammer Curl (this also has the advantage of working with forearms)3 sets, 12 repsPreacher Curl  (I prefer the plate loaded Hammer Strength machine, but the individual db also works)3 sets, 12 repsConcentration Curl  (This really assists in bringing out detail within the muscle)3 sets, 12 repsHigh Pulley Cable Curl (A great finishing movement that helps develop the peak of the bicep3 sets, 12 reps

Increasing TUT to get leaner and more muscular

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TUT stands for 'time under tension' and is defined by the duration which you are engaged in performing a set.  If you are able to increase your TUT, you are able to increase the blood, oxygen, and hormones going to the muscle.  There are a few ways to achieve this - the first being an increase in the rep range that you are performing.  If you are normally performing say 12 reps by increasing that number to say 18 or 20, you are increasing the amount of time that the muscle is under tension.  An alternate way to increase your TUT is to slow down the speed that you are performing the repititions.  Studies suggest that an ideal time for TUT is 40 to 70 seconds.  I would suggest to all of you out there to give it a try and see how it goes for you.  If nothing else, it will be a change in your training (muscle confusion principle), thereby shocking the muscles into growth. 

Increasing TUT to get leaner and more muscular

Comments Off on Increasing TUT to get leaner and more muscular

TUT stands for 'time under tension' and is defined by the duration which you are engaged in performing a set.  If you are able to increase your TUT, you are able to increase the blood, oxygen, and hormones going to the muscle.  There are a few ways to achieve this - the first being an increase in the rep range that you are performing.  If you are normally performing say 12 reps by increasing that number to say 18 or 20, you are increasing the amount of time that the muscle is under tension.  An alternate way to increase your TUT is to slow down the speed that you are performing the repititions.  Studies suggest that an ideal time for TUT is 40 to 70 seconds.  I would suggest to all of you out there to give it a try and see how it goes for you.  If nothing else, it will be a change in your training (muscle confusion principle), thereby shocking the muscles into growth. 

High Intensity Interval Training fused with Traditional Cardio

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Here is a HIIT session combined with traditional cardio.  A recent personal training client of mine lost 20 lbs using this method combined with clean eating.  She started at 45 minutes and worked her way up to 60 to 75 mins 6 days a week.Elliptical HIIT/Traditional Mixture0:00 to 2:00 Warmup 100 to 130 strides per minute2:00 to 2:30 Sprint (200 strides per minute)2:30 to 5:00 Jog (130 to 150 strides per minute)5:00 to 5:30 Sprint (200 strides per minute)5:30 to 8:00 Jog (130 to 150 strides per minute)8:00 to 9:00 'Skiing' (set it for the highest incline, which is generally 20, and also increase the resistance -- maintain 100 to 130 strides per minute)9:00 to 10:00 Jog (130 to 150 strides per minute)10:00 to 10:30 Sprint (200 strides per minute)10:30 to 13:30 Jog (130 to 150 strides per minute)13:30 to 14:00 Sprint (200 strides per minute)14:00 to 16:00 Jog (130 to 150 strides per minute)16:00 to 17:00 'Skiing' ((set it for the highest incline, which is generally 20, and also increase the resistance -- maintain 100 to 130 strides per minute)17:00 to 20:00 Jog (130 to 150 strides per minute)20:00 to 20:30 Sprint (200 strides per minute)20:30 to 24:00 Jog (130 to 150 strides per minute)24:00 to 24:30 Sprint (200 strides per minute)24:30 to 25:30 Jog (130 to 150 strides per minute)25:30 to 26:30 'Skiing' ((set it for the highest incline, which is generally 20, and also increase the resistance -- maintain 100 to 130 strides per minute)26:30 to 29:00 Jog (130 to 150 strides per minute)29:00 to 30:00 Final Sprint 1 minute - (200 strides per minute)End of HIIT30:00 to 43:00 Jog (130 to 150 strides per minute)43:00 to 45:00 Walking (100 strides per minute)

High Intensity Interval Training fused with Traditional Cardio

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Here is a HIIT session combined with traditional cardio.  A recent personal training client of mine lost 20 lbs using this method combined with clean eating.  She started at 45 minutes and worked her way up to 60 to 75 mins 6 days a week.Elliptical HIIT/Traditional Mixture0:00 to 2:00 Warmup 100 to 130 strides per minute2:00 to 2:30 Sprint (200 strides per minute)2:30 to 5:00 Jog (130 to 150 strides per minute)5:00 to 5:30 Sprint (200 strides per minute)5:30 to 8:00 Jog (130 to 150 strides per minute)8:00 to 9:00 'Skiing' (set it for the highest incline, which is generally 20, and also increase the resistance -- maintain 100 to 130 strides per minute)9:00 to 10:00 Jog (130 to 150 strides per minute)10:00 to 10:30 Sprint (200 strides per minute)10:30 to 13:30 Jog (130 to 150 strides per minute)13:30 to 14:00 Sprint (200 strides per minute)14:00 to 16:00 Jog (130 to 150 strides per minute)16:00 to 17:00 'Skiing' ((set it for the highest incline, which is generally 20, and also increase the resistance -- maintain 100 to 130 strides per minute)17:00 to 20:00 Jog (130 to 150 strides per minute)20:00 to 20:30 Sprint (200 strides per minute)20:30 to 24:00 Jog (130 to 150 strides per minute)24:00 to 24:30 Sprint (200 strides per minute)24:30 to 25:30 Jog (130 to 150 strides per minute)25:30 to 26:30 'Skiing' ((set it for the highest incline, which is generally 20, and also increase the resistance -- maintain 100 to 130 strides per minute)26:30 to 29:00 Jog (130 to 150 strides per minute)29:00 to 30:00 Final Sprint 1 minute - (200 strides per minute)End of HIIT30:00 to 43:00 Jog (130 to 150 strides per minute)43:00 to 45:00 Walking (100 strides per minute)

Happy 2012 !

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Happy 2012 !

Happy 2012 !

Comments Off on Happy 2012 !

Happy 2012 !