“GO BIG……”

WORKOUT IDEAS

ROUTINES

Perhaps your apartment/condo fitness room has a little more than most to work with but still doesn’t give you the feeling of a huge box gym with a branded name full of copious amounts of equipment.

So what. You can still get your workout on.

This routine is designed on the “push/pull” theory, as well as to target as many muscle groups as possible. Push/Pull revolves around working with exercises involving one set of motions. For “Push” say, Chest & Triceps, and for “Pull” like those for Back & Biceps. Training can be divided throughout the week or incorporated into one workout to save on time.

Summary

WORKOUT: UPPER BODY

GOAL: BUILD MUSCLE

LEVEL: BEGINNER – INTERMEDIATE

DETAILS: 

  • 10 – 12 rep range
  • 3 working sets w/warmup sets
  • Allow at least 48 hours rest in between

ESSENTIALS:

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  • Commitment
  • Determination
  • Intensity

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STANDING DUMBBELL FRONT RAISES – ALTERNATING 

MUSCLE GROUP – DELTOIDS

1 – 2 Warmup Sets (lighter weight)

3 Sets of 10 – 12

Beginning with feet shoulder width apart, keep core tight and back straight. Dumbbells should be at sides and with controlled form raise them until parallel with floor. Option 2 Use the cable station. The debate rages on about cables. Why? Not sure. They provide constant tension, help with imbalances, and are great if your beginning.

1. a & b

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“You want me to do something….tell me I can’t do it” ~ Maya Angelou 

1. c

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Side Delt Raises 

MUSCLE GROUP – DELTOIDS 

1. d

OVERHEAD DUMBBELL PRESS 

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Here are two (2) starting positions. When you begin with dumbells in front and palms facing towards you rotate back then push up. This works the entire shoulder. (We’re aiming for Boulder Shoulders here)

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 PULL UPS – UNASSISTED

MUSCLE GROUP – BACK 

3 sets of as many as possible


Body weight exercises such as pull ups continue to be a never fail, go-to move for building pure strength and lean muscle. Incorporate them into any workout often and watch those lats pop.


DUMBBELL INCLINE PRESS

MUSCLE GROUP – CHEST

3 Sets of 10 – 12

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Tip:In the starting position rest the dumbbells on your quads. Push off with each knee. – And when finishing bring them to rest here again.  A. No one likes a weight dropper, so please do not toss them so you can hashtag beastmode. B. Proper form is right up there with nutrition.

It’s key.

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DUMBBELL BENT OVER ROWS 

MUSCLE GROUP – BACK

3 Sets of 10 – 12 


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INCLINE DUMBBELL BICEP CURLS 

MUSCLE GROUP – BICEP BRACHI

3 Sets of 10 – 12

Bi, meaning two (2), there are two heads to the biceps. The long and the short. Position the bench at a 45 to 60 degree angle. Adding an angle helps create more tension stimulating the long head of the bicep, as well as helps correct imbalances, such as hunching the shoulders forward common with barbell curls.

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HAMMER CURLS


ELEVATED DECLINE PUSHUPS

MUSCLE GROUP – CHEST

3 Sets of 10 – 12

A chiseled chest is always attainable with a “where there’s a will there’s a way” mind set.

Really.

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After a good #bicepblowout take the dumbbells and position them under you in the pushup position.


INCLINE CABLE FLIES

MUSCLE GROUP – PECTORALS

3 Sets of 10 – 12

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Muscles grow after we workout, tear them down, rest and allow them to repair. Here, towards the end of your workout on your third (3) set shoot for as many reps as you can. Some call it “until failire”. I do not. I call it “until exhaustion”. What ever you want to call it, push yourself.

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For questions, ideas, and more variations please feel free to contact me:  jwilliamstrains@gmail.com

Fitness Term (s) of the Day

EXERCISE


Physiology

 

BUILDING MUSCLE


  • Slow-Twitch Muscle Fibers     (Type I) – These fibers allow for sustaining over long periods. i.e. sets with lower weight/higher reps, body weight exercises, and marathon running.

 

  • Fitness-Twitch Muscle Fibers (Type II) – These fibers allow for greater force but fatigue easily. i.e. sets with higher weight/lower reps.

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A person looking to put on size, or “mass-gaining” as it’s known, will often incorporate 5 sets of 5 repetitions, or 5 x 5 at a heavy weight.

On the other end of the spectrum a person looking to “cut”, or achieve more definition, will focus on say 3 sets of 15 – 20 repetitions at a lower weight.

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Workout routines designed with these fibers in mind are almost sure sure to put you on the fast-track to gainsville.

 

For complete randomness Tweet: @jwilltrain

 

IT’S A JUNGLE IN THERE

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Completely radical for his time, Jack Lalanne opened one of the nations first gymnasiums in 1936. He is credited with creating the prototype for both the Smith Machine & Leg Extension. The debate rages on however.

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Are machines effective and should you use them?

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Simply put, not all machines are created equal. Since Mr. Lalannes first drawings, gym machines have become increasingly sophisticated. Seats and seat backs on newer ones are styled to form fit more naturally. Modern machines no longer force one into unnatural positions and grips are better. However advanced exercise machines become, not all gyms are equipped with the state of the art, so finding what works for you is key.

Ask any gym rat or bodybuilder, Jack’s Leg Extension is still widely used as it effectively targets the quadriceps. (See if who you ask can tell you who he was.) The Hamstring curl is also a must for many due to the fact that muscle group is typically hard to work in general. The Chest Press tends to be staple as is the Preacher Curl Machine.

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A solid point with machines is that stabilizer muscles are not fully engaged. In the Overhead Shoulder Press your primary muscles activated are the deltoids. The stabilizers kick in with the triceps. With a Smith Machine less of your stabilizers are used however there are safety latches if you are going heavy.

A good workout should be varied including free weights, body weight exercises and even a machine or two. A sensible approach would be to keep lighter weight/higher rep sets for machines. If your workout partner flaked or you don’t have a spotter a machine can be a good alternative. Too much of anything isn’t good and machines shouldn’t be used as substitutes but rather as supplements, additions to your program.

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THE GYMNASIUM

History

Nicknamed the “Godfather of Fitness,” Jack Lalanne first began training at the YMCA in Berekely, California. He opened one of the nation’s first gyms in Oakland, CA in 1936. Initially perceived as not only a fanatic, but a charlatan. Health professionals of the day warned to stay out of his facility.

He lived to be 96.

Throughout the ancient greek society the gymnasium was one of the most important structures within a city, and over time became institutions of higher learning and social interaction.

In fact, a great deal went on at the gym.

Derived from the word gymnos, or greek for naked, the bluprint of the gymnasium seems to have taken shape somewhere within the 6th century BCE. All follow the same basic floor plan of a large center courtyard surrounded by colonnades and lower lying buildings. As the preeminent sport was wrestling, attached was a Palaestra, or wrestling school.

The ancient greeks learned the connection between mind and body early on and so, a young  boys education would start with attention to health and physical strength. The gym was his school. The gymnastai were his teachers. These ancient personal trainers oversaw every aspect of a students formation.

Below is a pair of ancient dumbbells, called Halteres. They sit in the National Archeological Museum of Athens.

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Carved from stone with handles at the top, they were used for helping an athletes long jump. This method is clearly seen depicted on terra cotta pots dating back to the 5th century BCE.

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