Rep Schemes: Taking Lifting Seriously

So you’re a Body-Builder and deep in a program ..Looking for some more info.. Need a change-up?

Do you know what kind of lifter you are? Do you know what a rep is and why changing training styles is important? Below is some more detailed info on how to play around with rep schemes.

You must perpetually overload the muscle. This means that you’re talking yourself into lifting, pushing, or pulling something that seems heavier than you could ever want to lift– and it’s changing the look on your face as you do it– yet, you still do it– and as many times as possible.

HOW WELL YOU DO THIS,

IS DIRECTLY RELATED

TO THE LEVEL OF YOUR GAINS.

Gains can be: Strength, Endurance, Muscle Size,  Body Composition, Skill, Speed/Power, etc.

You must shock your body- with movements that you haven’t done before, exercises you aren’t good at. You have to work on your weaknesses and imbalances. Think of yourself as one huge muscle.

You must diversify the style, speed, and duration of your movements, the kinds of exercises and planes and ranges of your motion, as well as when and in what sequence, and with what energy source.

Why is this all so important?

You have to break down muscle fibers so that when your body restores this damage and lays down new fibers – they are much more capable of meeting the demands of your movement, aka ADAPTATION

Same Muscle Group:

Working the same part of the body is attempting to control and use blood flow in the most efficient manner. The thinking behind this method is that you are capable of lifting greater loads as all of your oxygenated blood and energy is concentrated in the target muscles.

Opposing Muscle Groups:

This method is my personal favorite. It gives you an awesome feeling — what lifters call a pump– and you will feel in command of your anatomy, maybe even learn a thing or two about your body. Think of it as holistic lifting. ūüėČ

You train opposing muscles, so let’s say you are working on lower body.

1st set: Work the Anterior: Quadriceps with knee extensions – bilateral work, or pistol squats – unilateral work.


Rest


2nd set: Work the Posterior: Hamstrings with reverse hyper-extensions or leg curls taxing the muscles just opposite the Quadriceps.


Super Set: or Tri-Set:

The fastest and easiest way to increase the intensity and caloric expenditure of your workouts. Using the same example above, do exercises back to back without taking a rest. You will be fatigued for sure but burning fat and building endurance simultaneously.

For Tri-Sets, you do three instead of two without resting in between.

Pyramiding:

The most common training method of them all. After warming up:

1st set: Start with a load that you can complete 12-15 reps


2nd set: Increase load and shoot for about 8-10 reps


3rd set: Load for 6 reps.


This overloads the muscle successfully and works well for building lean muscle, strength and endurance.

Reverse Pyramiding:

This is the reverse of the above description. Always warm up first.

1st set: load for 6 reps max (meaning you can load for 1, 3, 4, etc)


2nd set: reduce load and push through 8-10 reps


3rd set: load for 12-15 reps.


This Rep Scheme gives your body the chance to lift maximum weight before fatigue sets in. It is a great way to get your numbers up. The more frequently you are able to maximize the lbs on the first set, the easier this whole routine will become and you will be lifting heavier than you thought you could in no time.

Drop Setting:

This is a really great Rep Scheme to wake up a certain muscle group that is just not responding in the way you would like. It could be genetics, or neglect, whatever the case, you’re ready to face it head on.

1st Set: Any exercise at your heaviest load but bearable. The load you can do for about 6 reps.


2nd Set: Reduce the load by half and do as many reps as possible. AMRAP. Depending on the exercise, it may be advisable to have a spotter present because this is very close to training to failure.


Optional Continuation:¬†Drop Setting to Failure: You can continue to decrease the weight and by any increment you like until it is the lightest it can be – and you can no longer move in the exercise’s range of motion.

Types of Training to Failure:

  • Set Assistance /Positive Failure

Any exercise any load, in the final reps a spotter assists you past a sticking point or muscle fatigue. By doing this it is a successful and positive way to not only overload the target muscle but complete the set. You can use a resistance bands on a pull-up as a form of assistance.

  • Negatives

This is the greatest way to acquire any skill/movement/exercise when strength held you back in your first attempt.

Ex. Pull ups. Hold yourself at the top of the bar and slowly lower. Rest and repeat. Soon the pulling motion will come much more naturally to you.

  • Partial Reps/ Pulses

However many sets of any exercise it takes to find yourself exhausted and target muscles fatigued. Continue going through sets getting through all reps at the original desired load, BUT by moving in pulses that cover only a portion of the full range of motion of the exercise.

  • Giant Set:

1st set: Any exercise with a weight that you can do for about 10 reps.


Pause for five seconds


 2nd Set: Do it again- and then again and again and again until you can only complete two reps of the exercise.


  • Pausing and Repeating:

This is another overloading method where instead of dropping the load, or doing partial reps aka pulses, you put the weights down and rest for 10 seconds and then repeating until you move. Failure, get it.

 

 

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High Intensity Varieties

We all want the quick fix, right? The magic pill that will bring us the greatest body we’ve ever had. So, why then don’t we all do high intensity exercises?

High Intensity Interval Training, known as HIIT usually refers to aerobic based exercises, and High Intensity Resistance Training, known as HIRT is basic lifts but put into an interval scheme with a timed period of work and rest. The concept behind this training is that you are not letting your heart, muscles, and cells recover before adding to their workload. The only thing you need is an interval timer – Get an App, there’s tons.

Benefits of High Intensity anything:

  • See what you are capable of.

  • Change body composition in a considerable way in a very short period of time.

  • Shrink abdominal/ trunk fat mass.

  • Improve aerobic and anaerobic conditioning.

  • Maximal Caloric Expenditure:¬†

What is most interesting, to me anyway, is that the caloric expenditure during prolonged cardio is greater than the calories burned during short bursts of high intensity cardio BUT calories keep burning long after the short bursts of HIIT is over.

This is a bang for your workout buck!

When looking at caloric expenditure Рthe energy your body uses to produce the work to complete your exercise,  it should be calculated over a period of a week, or daily and looked at a glance, NOT just what was burned during exercise. When trying to change body composition, it is important to think big picture to keep a meaningful perspective.

Higher EPOC:¬†HIIT, HIRT¬†does an incredible things for Excess Post-Exercise Oxidation Consumption, aka the amount of calories burned after the exercise is over. Why do we still burn calories even after we’ve stopped moving? The body has to restore itself, i.e. replenish energy resources, re-oxygenate blood and restore the circulatory hormones, decrease body temperature, and regulate your breathing and heart rate. How long does this process take? The higher the intensity of your workout, the longer it will take to balance the body to pre-exercise levels, aka more calories are spent. YAY!

#hiit

But are you ready?

Now, just like anytime you level up: There’s pre-requisites. High Intensity is like entering the High Stakes poker room. Are you properly bank-rolled?

  • You need a strong base. You can’t be five years out of doing any movement at all and then begin a High Intensity training session and expect to feel good, perform well, or be able to move afterwards. Start Here: Foam Rolling, Weightless routines, or beginning Movement.

  • HIIT cannot be your only mode of exercise. Learn about training styles.

  • Be ready to change routines:¬†Meaning you have to change up the actual exercises you do in the intervals.

  • A proper¬†lifting diet¬†of¬†carbohydrates,¬†proteins, and¬†fats. You need ample glycogen for your high intensity game. This is not a fasting type exercise, otherwise it will be fast and over. If you haven’t eaten in the past twelve hours – you may not have what it takes to push through muscle fatigue.

  • When you are OFF: Rest. Do not move. Go brain dead, even.

  • When you are ON: TRAIN LIKE YOU MEAN IT!

Go Hard or Go Home = Hard as a Mother F*cker = HAM

There is a reason that HAM means “I am” in Sanksrit. High Intensity pushes you to the absolutely edge of what you’re capable of, and it is the greatest mind-body conversation you can have, particularly when you’re the one testing your limits and demanding all that you have.

Kinds of High Intensity:

1.The Tabata method is kind of miraculous in the sense that it taxes the anaerobic and aerobic energy systems almost to the edge of what they can bear. Dr. Tabata’s research- yes he’s a real life doctor- and his work demonstrates that it’s possible to generate maximum power while simultaneously conditioning your heart in an incredibly short period of time.

Technical Details :

Total time: 4 min: Intervals: 8 rounds: 20 sec on; 10 sec off.

Whether you’re training arms, legs, core or some other push/pull split, finishing a workout with Tabata may provide you with a pump and fat burning boost you have never experienced before.

Be aware: You are not going to perform like a champ throughout your first Tabata attempt. In fact, it is more realistic to say that you probably won’t complete what seems [to your mind] to be a moderate amount of exercises. GO SLOW! It’s the Tabata style that makes the world of a difference. Instead of focusing on completion, put your effort on maintaining, i.e. staying alive. I kid, but this is no joke.

EXAMPLE: Let’s say the exercise you’ve chosen is the classic Push Up.

You do 20 push ups in your first round, pretty impressive. So impressive and it took so much energy that you were only able to complete 12 in the 2nd. DO NOT GET DISCOURAGED. You now have to focus on maintaining. You must try for 12 in the 3rd round. If you only get 10, this does NOT mean you are a weakling. You have to build up to withstand this kind of training. Just try to match the reps you completed in the previous round and stay upright. So, even if you absolutely could not lower to do one more push-up, hold the plank until that timer dings done.

While four minute workouts sound almost too good to be true, it is only good if you give it your all –and even then– the goodness is only felt after it’s over. ¬†

¬† ¬† ¬† ¬† ¬† ¬† *Advanced Tabata – Do work in both intervals, as in don’t rest. ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† Create a high intensity for 10 sec and low intensity for 20 sec. ¬† ¬† ¬† ¬† EXAMPLE: Mountain Sprinters – 20 sec : V-ups/Boat Variation – 10 sec Don’t hate me, I love you

Where to use Tabata:

  • On vacation
  • Limited Equipment or Space
  • Going out on a hot date – or critical interview and need to feel invincible

When to use Tabata:

  • Limited Time
  • After a quick warm-up as a cardio boost to begin your lifting program.
  • In between lifting sets so that you maintain an elevated heart rate and continue to burn fat.
  • Post-lifting to purge lactic acid built up in the muscle, flush the waste out of your system, and burn maximal fat.

How to use Tabata:

  • Maintain a controlled slower pace – they’re brief intervals – but there’s 8!
  • Use lighter weights than normal
  • On a belly that has had food in the last three hours
  • Make a Move Like a Beast Playlist¬†
  • Stay hydrated – you’ll need more water post -workout than other workouts


2. HIRT: High Intensity Resistance Training Routine:

EXAMPLE: SEATED ROW: Pull max weight for 6 reps. Do this 3 X with a rest between. Rest could be 20 sec to 1 min What if you can’t get 6 reps on the 2nd try, and not even ready for the 3rd round when it shows up? TOTALLY NORMAL This is what you are working towards, duh. ¬† ūüėČ


3. Spinning Intervals – Spin 1 min, 2 min, even in 3 min intervals using resistance and the following positions as variables to change as you see fit. See Spin Playlists.

  • Seated climb
  • Standing climb
  • Seated fast (downhill)
  • Seated upright (the biggest chance to recover)
  • Hovering just over the seat with a flat back

The beauty of interval training is the constant shifting that you’re putting your body through…so don’t get stuck on the actual movement you’ve designed for the interval. *Never fully rest when spinning, just slow down or take incline/resistance away.


4. Sprinting Intervals – Run like someone is chasing you.

Switch between walking, jogging, low, middle, and extreme inclines. Play with sprinting for distance or speed. You have to really sprint in numbers you have never seen before. Run at 9,10, even 12 mph. Don’t be scared, its only for .20 of a mile, or for 1 minute. You can do anything for 1 minute! *Try not coming to a full stop, just walk, jog, or raise the incline making it more anaerobic than aerobic or get off the treadmill and do something else in your rest, like push ups.


Already convinced that high intensity is better than long-duration training for calories burned and fat loss, but just not ready for Tabata, AND maybe you like your cardio or workouts to last longer than 4 minutes. It is the journey for you, not the destination. 

Turn up the intensity on your existing workout as a change-up in routine – AKA DON’T REST. Or where you would normally rest, do jumping jacks, or jump rope. And then right back to the lifting set of what you working on.¬†

WANT TO TRY BUT YOU DON’T KNOW WHAT TO DO : You can do high intensity with anything. It doesn’t have to be eight rounds, it could be three, and the intervals don’t have to be measured in seconds, try minutes or reps.¬†Lift, something as basic as bicep curl or dynamic like Kettlebell snatches, Run, Jog, Jump rope, Body weight exercises, you name it. The possibilities of creating a timed effort of speedy work followed by timed rest or no rest is incredibly easy and fun!

Have fun going HAM.

Heavy Hitters, Suckers…

#hot97 #throwback #eastcoast

 

 

 

 

How to Create a 6 Week Routine (1 of 2)

Alright so you’re ready for regular physical activity. Congratulations!

This is great news! ¬†But now that you’re finally here, you’ve got a whole new problem:You don’t know where to start…. ¬†WHAT to train OR¬†¬†HOW to train.

Image result for lifting face black and white, gym cultureLet’s first take a look at your body. If you have never lifted¬†before:

Please read this about the Body, Foam Rolling,

What kind of lifter are you?

The different training styles, and why reps are important and which rep schemes you can use in your program.

  • What’s your posture like? Do you slouch?

  • Do you have lower back pain? or pain anywhere?Lower Back Pain/Injury

  • Do your legs turn in, turn out?

  • What’s your range of motion, particularly in the hips and shoulder?

  • Can you do more than one sit up?

  • Can you walk on an incline or jog for a full mile without dying?

  • Do you know which¬†of your muscles are the tightest?

You must understand that your body in its upright position tells a story.

It is the end-product, or conclusion of your muscles.

Things they are doing, have done, and will continue to do without you being aware or giving them the green light. Now you are involved in this story and can tell it however you see fit.    

Tiffany Fuentes

If you slouch, it means that your¬†muscles on the front are pulling your skeleton forward AND¬†the muscles on your backside don’t have a thing to say about it.

They aren’t putting up a fight or pulling back to¬†keep you straight. Nope, they’re just giving in.

This is all posture is, how well the moving parts of your body communicate and work together.

Poor posture, like lower back pain is not something that you have to live with. You have the power to change, but do you have the will?

Figure out a schedule:

  • How many days can you commit to an hour to lifting/moving/yoga? ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† ¬† Hint:¬†This should be minimum 3.

  • What days can you commit to cardio? This depends on your goals and current cardiovascular health, of course. For weight loss, five days. For regular heart health & maintenance, I would suggest three days minimum.¬†Cardio-Vascular

  • Do you know how much time it will take?¬†As in do you understand how much time you need to lift and or how long you should actually be doing cardio for, and what your target heart rate is? Will you be doing a variety of¬†cardio activities? Do you know which is best for your body? Hint: You have to try them all.What Should I Do For Cardio?

  • Have you lifted before? Do you know how to split up the body? Read Training Styles. And why we split the body when we’re making a schedule?¬†These are¬†critical details when it comes to changing your body shape and composition. What kind of lifter am I ?

Image result for go hard or go home lifting culture

WITHOUT SPECIFIC EXERCISES. THIS IS WHAT A 6-WEEK ROUTINE COULD  LOOK LIKE.

Need exercises? start here: Weightless Routines  and view Videos Tab. 

Week 1: Build your base. Learn your strengths and your weaknesses. (also your likes and dislikes) Get a notebook and write down how many reps you did and what weight you pushed, pulled etc.

  • This first week is like a good negotiation. Write about how it felt, how you slept and how you woke up. Even how hungry you were or weren’t. You are selling yourself on exercise.

  • You should be spent by rep 8¬†or 9¬†of your third set of any exercise. If and when, you follow this principle to find your starting weight, you are building your base. It is critical that the weight tire you but gradually, particularly if you are beginning regular exercise and building your body. Why? So you can work the appropriate muscles rather than be dominated by a heavy load, and over-exert yourself and recruit a bunch of secondary and tertiary muscles which is not exactly what you were hoping to do with this program.

Week 2: Master week 1.

In week 3+4, push the limits of your endurance and control.

  • You know the moves and your favorite corner of the gym. You know the load and reps, which exercise follows the other, when you need your water, etc. Now, see how many reps you can crank out… Yes you’re supposed to be doing ten, but change baby change¬†— maybe you get in twelve or fifteen and maybe it’s only one of the three sets, or two of the¬†three. This is the week to play with endurance.¬†

In week 5, take the weight down. De-load.

  • It may sound funny or counter intuitive but this allows for something called super¬†compensation, which we will explore in Week 6.¬†Make it challenging by playing with your speed. Go slow, go fast, take a pause right at the hardest phase of the movement. Ie. A ninety degree bend in the elbow in a bicep curl. Break a sweat. You’re probably a bit more sore than you have been in your preceding workouts. This is normal. And everything is a bit harder when you’re sore, so listen to your body and move with control.

  • Do not slack on cardio when you’re sore. This is the most important time. You need to flush all that waste out your system, boost the oxygen levels of your blood and increase circulation. A light run can cure soreness and begin great recovery.¬†

Week 6: This is it. This is the week you’ve been waiting for. Go hard as fuck..Or HAM.

  • Get pumped, know what your up against before you arrive to that weight room. Make an extra special “FIRE” playlist. What does all that shit mean. Lol. You, my friend, are going to set¬†the weight higher than usual. This is SUPERCOMPENSATION. This is when you’re one step closer to the Hulk than you were before you started training. …Maybe… ¬†¬†Understanding Adaptation

  • There’s no wrong way to get stronger. Overload when you can. You will be amazed at what you can do when you connect your mind to your breath, and your breath to your movement. Believe in yourself, watch how you adapt & ALWAYS¬†exhale at the hardest parts.

  • There are several ways you can change the weight. First, you can modify a whole set (meaning all ten reps), or you can only do higher loads for half of the reps of each set (so 5 reps at regular weight & 5 at the higher load.) ¬†How much should you increase the weight? 5, 10, possibly 15¬†lbs more than your base.¬†You don’t have to increase the load for all three sets, but you gotta do it for at least a full set of the entire routine.

Image result for lifting face black and white, gym culture

Go Hard or Go Home friends.

 

What are Reps, Sets & Rest?

A repetition is often shortened in speech to Rep. As in how many times you repeat a movement.

A set is how many repetitions you maintain in that set before taking rest.

Rest is the time between exercise where you are allowing your muscles to recover from the activity and contractions you just put it through.

People often do exercises in sets of three. You can do four, eight, sixteen if you like. How long do you want to be at the gym? What kind of lifter are you?

Image result for what kind of lifter are you

Weightlifters are the general population that lifts weight to burn fat, build lean muscle mass, and gain a sizable about of strength for everyday tasks.

This includes all sorts of training and is the most popular kind of movements taught in group fitness classes and executed by people in gym settings.

Weightlifters rep range can be 5 or 20 reps. They can use really light weights and do high reps to challenge muscle endurance. Or they can have a moderate amount of weight and stay somewhere in the 8-10 rep range for sustained strength and muscle development, and still there are many who continue to add weight and intensity going heavy for lighter reps.

There is no one way to train,¬†and even when you find something that works, be ready when you’ll need to change it. Never get stuck in a rep scheme.

Body-builders want to build muscle. It’s in their name. They will typically lift 8 – 12 reps for as many sets as their body will allow.¬†Sometimes they train to failure.

Training to Failure – Training beyond the point that their muscles can create a contraction and complete the exercise. So if you were doing something as simple as jump squats in sets of ten. You would do as many sets until you could not complete the given reps. There is a lot of thought that this is the key to muscle growth and the best way to recruit muscle fibers that wouldn’t otherwise get involved/recruited.

Power Lifters lift as much as they can. We’re not talking the extra five pounds you add on the cable column. This is serious lifting, but they only lift for a short period of time and take a lot of rest. It is not uncommon that they may do 1 Rep of their maximal effort. THAT IS AS MUCH WEIGHT AS THEY CAN MOVE. It is not advisable to power lift solo and proper form is imperative to avoid injury. They are not lifting for aesthetics. They are lifting so that, if they needed to move a car, they would be able to…maybe.. ūüėČ

 

 

Training Styles

Strength begins with Effort & Effort begins in the Mind. Beginners lack experience not strength. Hello Body.

Read more on Reps& Rest, Kinds of Lifting Goals, the building and working through a 6-week program, the many rep schemes.

General Tips:

  • Do not use momentum when lifting weights – or anything. Be aware of where your weight is – standing- sitting- walking – everything.¬†
  • Start with the breath – inhale to prep for your move and exhale throughout the difficult spots of the movement. This will lead to the third tip.
  • Always brace your core. If you’ve got an activated core, you’re one step closer to great form.
  • Remember that in order to build strength – the muscle must have flexibility first.
  • Be realistic and patient – honor where you are
  • Weight training is only going to give you lean muscle mass if you’re combining it with cardio. You need to train your heart, and have the fat burning sessions that high intensity – or steady state cardio can provide.¬†

Image result for body awareness

 

  • Total or Full Body Training: A¬†lifting style that gives you access to¬†maximum¬†muscle recruitment. Recruitment is literally what it sounds like – recruiting help from all muscles involved in the movement.

Your brain is like:¬†“Whoa, you want to do what?”¬† ¬†“OKAY. Call in the Quads, Glutes, Hams!”

And then suddenly you’re firing away and making exercise look¬†easy. Yes, you’re super tired afterwards and sore everywhere. But this is why we do this…. Ahhhh..daptation…

Total Body Exercises are inherently compound exercises in the sense that they ask you to combine more than one joint action, integrating upper, lower and left with right, etc. 

  1. This will condition your heart.

  2. Burn the most amount of calories.

  3. Build muscle evenly.

  4. Give you strength, balance, and confidence in your movement.

Hello! What more could you ask for when your goals are fitting better in clothing, toning up and staying healthy? 

Soon though, you will be ready to take on more challenges, build more muscle, become involved in aesthetics [how your muscles look] in addition to strength. This is the normal progression for many people.


  • Specific¬†Targeted Training:¬†Separate Muscle Groups Based on¬†the action that they do, or their placement in the body.¬†

Like anything else, it is all in the details.

The body can do movement with the front of the body (ANTERIOR CHAIN) and is typically a pushing movement, as well as the back of the body (POSTERIOR CHAIN) which is usually a pulling movement. For years, people have been doing these kinds of split routines and achieving very successful results.

An example of a week could look like :

Monday : Chest, Shoulders, Triceps

Wednesday : Legs & Abs

Friday: Back & Biceps


  • Unilateral Training: Training one side at a time. You can rest between right and left sets, but with this you are challenging your discrepancies, creating balance, and¬†becoming¬†unified in your movement. This may sound a lot easier than it is.¬†

Image result for unilateral training

1. Unilateral Training should be included in every routine. 2. It can be applied to most muscles and almost every movement involving the shoulder and hip joints as they have two sides.  

3. We all have some discrepancy: a dominant side or irregular patterns of movement that can be corrected through working and or stretching the opposing side.

REMEMBER YOU ARE (basically) ONE GIANT MUSCLE.

 

 

 

What does Resistance Training mean?

What does resistance training mean? 

This is anything that weighs you down. When you get up out of bed, gravity is weighing on you, making you heavier to push upright. This is resistance.

Gravity is a critical component to understanding¬†the body’s movement. Always think¬†how gravity is playing a part on your load. The best way to visually explain this is, gravity can weigh down on a dumbbell but it cannot¬†on a cable column or pulley system. With a cable you can move¬†the load with the intended muscle and nothing more, however with a dumbbell or medicine ball, you cannot.

Image result for weights

Load: What you are lifting. The kilos or pounds you are lifting, pushing, pulling, etc. 

Just bodyweight + gravity is a wonderful place to begin, and a great repertoire to keep for cardio bursts between lifting, however over time, your body’s weight alone won’t be enough to challenge you or build muscle.

Remember, you have to break muscle fibers in order to build new ones, and the only way to do this is to increase the load, your speed, or the power that you infuse your movement with.

The Advanced manner in which you execute your moves will be demonstrated by how stable you are, how unevenly you can load the body, and/or how well your body recovers between workouts.

Image result for body awareness

In order to lift well, you must first harness Body Awareness.¬†Awareness sounds simple, but just like common sense. It isn’t common. Think about all the bad drivers on the road. There as many bad lifters in the gym.

Awareness cannot be defined by a sentence or paragraph. It is felt, enhanced by your training, and deserves to be a component in your routine’s¬†goals.

  • It can range from knowing what a shoulder’s full Range of Motion is – AND making sure that you have full range of motion¬†BEFORE LOADING the joint.

  • Awareness is¬†knowing your anatomy. In order to lift well you have to know what you are working with, perhaps that office job you have or the genes you inherited from your uncle has created¬†tightness in all the wrong places and you have to straighten out and become neutral before loading¬†the spine. I cannot tell you how important this is. [Be aware of what you need to do to lubricate your entire body. Warm ups give you the best lifting experience, but do you know which warm ups to match with which lifts? Do you know where you have tightness or inflammation?]

  • Knowing which exercises challenge you the most. Always do the moves you hate.¬†Chances are they’re excellent for you.

  • Be aware that you are one giant muscle and all of you is connected. It is really easy to think of your body as a diagram that you can just¬†pick and choose muscles from ‚ÄĒ This one should ‘pop’ and this one should be ‘leaner’‚ÄĒ it’s just not that easy, babe.

 

 

Kettlebell Combos

Read below for understanding. Scroll to the bottom for video instruction.

Kettle Bell Training is one of the sure-fire ways to hit the backside of the body, also known as posterior chain training. It is also a great way to condition the body as many of these movements combine resistance with aerobic training. Please see KB Training Concepts before attempting Combination Exercises. 

  • It is imperative that you can complete each one of these exercises in an isolated fashion for at least three sets of ten reps.
  • Your body will fatigue and drain you of brain power, so it is important that you have muscle memory to rely on and that you do not rush through the movements.
  • Start with a lighter weight than you normally use to do the isolated exercises.

First part of the video:     KB CLEAN + SQUAT + OH PRESS

Second Part of the video: KB SWING + SNATCH + REVERSE LUNGE