Well my first week of upper/lowers is done, and I can honestly tell you that my legs have never been so sore. Its not like I have never done a legs session before, but Tuesdays workout was just soooo hard (in a good way, lol). I could barely walk up the stairs to the changing rooms after training, it felt like an elephant was on my back! So suffice to say, im pretty happy with what i'm doing at the minute.
There are some slight changes to the way I am doing some of the exercises now though, shown below: (metallica's new song is on, damn good...sry)
Bench - I am now pausing at the bottom of every rep on my barbell bench days. This is because it is how it's done in powerlifting (my future hobby, lol), and also because it removes the elasticity in your muscles and therefore makes you actually use your muscle more. This has brought my weight down a bit, but I think the rewards I will reap from this change are going to be worth it.
Deadlift - For a while now I have been doing my deadlifts whilst standing on plates, because it makes you go deeper and will help with the first part of your pull. But this is'nt the change I am talking about. I am now resting the bar between each rep instead of letting it just touch the floor. Again this takes the elasticity out of the muscles and makes it much harder. Usually I would struggle to make my first rep with a high weight but could always do a few more because its alot easier to spring up and down than it is to just lift it from dead.
I am seriously losing faith in my course, I actually think it's a bit of a joke. People who have no idea about training are about to be spoon fed their test, and therefore become gym instructors without having a clue what they are talking about. I have noticed that we aren't really being taught much about actually training people, this course is just teaching us to make one programme for our test and thats it. Anyways I actually found some strength and conditioning courses, click here to see, and they are actually held in Jordanstown University. This is a course for me to do after my PT course, hopefully around Jan 2010.
Just recieved my first 2 training books in the post, may not post for a while because I will be reading instead of writing. :)
Sunday, 26 October 2008
Sunday, 19 October 2008
Change
It is definately time for a change for me. I have been on my full body routine for a very long time (way too long), and I think my body had adapted to it quite a few months ago. I guess I was just afraid to leave this program as it worked at the start and maybe my new routine would be a useless waste of time. However, I know my body needs a change in order to progress and even if my new routine is'nt that good I can always tweak a few things to make it work for me.
I know the outline of what I am going to do, but there are a few things I am still thinking about....maybe nows the best time to put it together actually, seeing as I am at the gym tomorrow!
Well here is the layout:
Monday - Upper 1
BB Bench Press
Chin Up
BB Standing Press
Hang Cleans
Dips
Tuesday - Lower 1
Back Squat
Deadlift (standing on plates)
Split Squat
Leg Press/Calf Raise
Leg Curl
Wedensday - Upper 2
DB Bench Press (incline)
Pull Up
DB Seated Press
BO Row
Dips (wide grip)
Friday - Lower 2
Back Squat
Good Morning
Front Box Squat
Cleans
Leg Curl
As you may see, there are alot the same exercises for the different upper/lower days. This is because I am going to work with some light sets (8-10 reps) on one day and do heavy sets (3-5 reps) on the other. I havn't yet decided which exercises are going to be heavy/light, but I can easily decide when I am about to do them depending on how I feel.
Leg curls are in there twice as I feel I need to do some extra work on my Hamstrings. Usually if I ever attempted leg curls my leg would cramp, this leads me to believe there may be an imbalance there, and it is also the reason I will be starting very light on these.
Anyways, well see how my first week goes and see if I want to change anything. Until then, good night and god speed
I know the outline of what I am going to do, but there are a few things I am still thinking about....maybe nows the best time to put it together actually, seeing as I am at the gym tomorrow!
Well here is the layout:
Monday - Upper 1
BB Bench Press
Chin Up
BB Standing Press
Hang Cleans
Dips
Tuesday - Lower 1
Back Squat
Deadlift (standing on plates)
Split Squat
Leg Press/Calf Raise
Leg Curl
Wedensday - Upper 2
DB Bench Press (incline)
Pull Up
DB Seated Press
BO Row
Dips (wide grip)
Friday - Lower 2
Back Squat
Good Morning
Front Box Squat
Cleans
Leg Curl
As you may see, there are alot the same exercises for the different upper/lower days. This is because I am going to work with some light sets (8-10 reps) on one day and do heavy sets (3-5 reps) on the other. I havn't yet decided which exercises are going to be heavy/light, but I can easily decide when I am about to do them depending on how I feel.
Leg curls are in there twice as I feel I need to do some extra work on my Hamstrings. Usually if I ever attempted leg curls my leg would cramp, this leads me to believe there may be an imbalance there, and it is also the reason I will be starting very light on these.
Anyways, well see how my first week goes and see if I want to change anything. Until then, good night and god speed
Wednesday, 8 October 2008
Aerobic Workouts
Thank god for Charles Poliquin and his 6 reasons why aerobic exercise sucks ass!
As a Strength Coach and a Personal Trainer for 15 years, I’ve had a chance to see many fitness enthusiasts workout at many gyms in my local area and throughout the country. At any given gym or fitness center, the one thing that I notice is how you see the same people doing the same workouts month after month, year after year. The amazing thing is that these people continue to look the same or they are actually looking worse aesthetically. This is especially true with the constant performance of continuous aerobic work.
What’s sad about this is that they feel like they are doing everything necessary to get the result they are looking for. They are resigned to the fact that this is how it’s going to be and there isn’t anything that can be done to correct their deficiencies. If you were to ask them what results they would like to get out of their workout, the number 1 answer is “losing weight or getting thinner.”
When I am asked what it takes to look “fitter,” the first question I ask is: “How long have you been doing your current training program?”
The usual answer I receive is “somewhere between 6 and 12 months.” The typical program they follow is “30 – 60 minutes of continuous aerobic work 3 to 5 times per week.”
Our training tells us that this is not a good approach to take for the client seeking improving results over time. World renowned strength guru Charles Poliquin has identified 6 reasons why aerobic training is counterproductive to fat loss:
(1) Continuous aerobic work plateaus after 8 weeks of training so anything more is counterproductive.
This is quite an “eye opener” for most people who immediately recognize that they may have been wasting their time for such an extended period. To quote Charles, “using this principle in preparation for the 92 Olympics, the Canadian Alpine Ski team actually surpassed the Cross-country team on aerobic scores as measured by third party University labs.” Who wouldn’t want to perform as well as the Canadian Alpine ski team?
(2) Aerobic training worsens power locally and systemically – in other words, it can make you slower.
If you are an athlete or a “weekend warrior” who likes to participate in athletic events or team sports that require speed and jumping ability, this is the last thing you want from a cardiovascular training program. Coach Poliquin adds that “the more lower body aerobic work you do, the more your vertical jump worsens. The more upper body aerobic work you do, the more your medicine ball throws worsen.”
(3) Aerobic training increases oxidative stress which can accelerate aging.
According to Endocrinologist Dr. Diana Schwarzbein (author of The Schwarzbein Principle II ,) “oxidation” is a process that forms free radicals in the body. Normally the body can neutralize free radicals with substances known as antioxidants. It is only when there is an excessive build-up of free radicals that the body cannot neutralize all of the free radicals. This leads to changes to your metabolism which can accelerate aging.
(4) Aerobic training increases adrenal stress which can make you fatter and produce other undesirable health consequences
According to Dr. James Wilson (author of Adrenal Fatigue – The 21st. Century Stress Syndrome,) “normally functioning adrenal glands secrete minute, yet precise and balanced, amounts of steroid hormones”. When one does too much continuous aerobic exercise, the adrenal glands are stressed in a way that can upset this delicate balance which could lead to adrenal fatigue. Adrenal fatigue is associated with such symptoms as: tiredness, fearfulness, allergies, frequent influenza, arthritis, anxiety, depression, reduced memory, and difficulties in concentrating, insomnia, feeling worn-out, and most importantly- with respect to this article - the inability to lose weight after extensive efforts.”
(5) Aerobic training increases body fat in stressed individuals by contributing additional stress.
If you are already going through a lot of stress in your life then adding more “stress” by doing too much continuous aerobic work will actually add more body fat thus making it hard to reach a weight-loss/body fat goal.
(6) Aerobic training worsens testosterone/cortisol ratio which impedes your ability to add fat burning lean muscle.
When the testosterone/cortisol ratio is lowered your ability to add lean muscle tissue, which helps to increase caloric expenditure, is again hampered making weight loss much more difficult. Coach Poliquin notes that “continuous aerobic work is basically exercise induced castration!”
As a Strength Coach and a Personal Trainer for 15 years, I’ve had a chance to see many fitness enthusiasts workout at many gyms in my local area and throughout the country. At any given gym or fitness center, the one thing that I notice is how you see the same people doing the same workouts month after month, year after year. The amazing thing is that these people continue to look the same or they are actually looking worse aesthetically. This is especially true with the constant performance of continuous aerobic work.
What’s sad about this is that they feel like they are doing everything necessary to get the result they are looking for. They are resigned to the fact that this is how it’s going to be and there isn’t anything that can be done to correct their deficiencies. If you were to ask them what results they would like to get out of their workout, the number 1 answer is “losing weight or getting thinner.”
When I am asked what it takes to look “fitter,” the first question I ask is: “How long have you been doing your current training program?”
The usual answer I receive is “somewhere between 6 and 12 months.” The typical program they follow is “30 – 60 minutes of continuous aerobic work 3 to 5 times per week.”
Our training tells us that this is not a good approach to take for the client seeking improving results over time. World renowned strength guru Charles Poliquin has identified 6 reasons why aerobic training is counterproductive to fat loss:
(1) Continuous aerobic work plateaus after 8 weeks of training so anything more is counterproductive.
This is quite an “eye opener” for most people who immediately recognize that they may have been wasting their time for such an extended period. To quote Charles, “using this principle in preparation for the 92 Olympics, the Canadian Alpine Ski team actually surpassed the Cross-country team on aerobic scores as measured by third party University labs.” Who wouldn’t want to perform as well as the Canadian Alpine ski team?
(2) Aerobic training worsens power locally and systemically – in other words, it can make you slower.
If you are an athlete or a “weekend warrior” who likes to participate in athletic events or team sports that require speed and jumping ability, this is the last thing you want from a cardiovascular training program. Coach Poliquin adds that “the more lower body aerobic work you do, the more your vertical jump worsens. The more upper body aerobic work you do, the more your medicine ball throws worsen.”
(3) Aerobic training increases oxidative stress which can accelerate aging.
According to Endocrinologist Dr. Diana Schwarzbein (author of The Schwarzbein Principle II ,) “oxidation” is a process that forms free radicals in the body. Normally the body can neutralize free radicals with substances known as antioxidants. It is only when there is an excessive build-up of free radicals that the body cannot neutralize all of the free radicals. This leads to changes to your metabolism which can accelerate aging.
(4) Aerobic training increases adrenal stress which can make you fatter and produce other undesirable health consequences
According to Dr. James Wilson (author of Adrenal Fatigue – The 21st. Century Stress Syndrome,) “normally functioning adrenal glands secrete minute, yet precise and balanced, amounts of steroid hormones”. When one does too much continuous aerobic exercise, the adrenal glands are stressed in a way that can upset this delicate balance which could lead to adrenal fatigue. Adrenal fatigue is associated with such symptoms as: tiredness, fearfulness, allergies, frequent influenza, arthritis, anxiety, depression, reduced memory, and difficulties in concentrating, insomnia, feeling worn-out, and most importantly- with respect to this article - the inability to lose weight after extensive efforts.”
(5) Aerobic training increases body fat in stressed individuals by contributing additional stress.
If you are already going through a lot of stress in your life then adding more “stress” by doing too much continuous aerobic work will actually add more body fat thus making it hard to reach a weight-loss/body fat goal.
(6) Aerobic training worsens testosterone/cortisol ratio which impedes your ability to add fat burning lean muscle.
When the testosterone/cortisol ratio is lowered your ability to add lean muscle tissue, which helps to increase caloric expenditure, is again hampered making weight loss much more difficult. Coach Poliquin notes that “continuous aerobic work is basically exercise induced castration!”
Stalemate!
My legs really feel like they are coming along, with the 175kg deadlift and a 130kg squat (done on Monday, woopa). But with all ups come some downs, and it just happens to be my upper body. Through the weeks my legs have been getting stronger I have not felt even a slight gain in strength in the upper body, so I have decided to give it a bit of a changeroo. After next week I am going to start an upper/lower split that may possibly take me to christmas, depending on how I fell with it. But with this kind of routine 3 days a week just won't cut it, so i'm having to add an extra day to make the most of it. I am not exactly sure of what exercises I am going to have, or what type of layout i'm going to put it in, but i'm damn sure that dips and bo rows are coming back. I would normally think of adding isolations for my arms, but with all the other GOOD exercises I have in mind I don't think there will be any room for them.
Tech is still a bit gay, but due to the fact I got the best score in our first test and that free weights are starting on Saturday, I am pretty happy. I have also been told by the teacher that I have to demonstrate the front squat to everyone else. I am going to go as low as possible and see what she says, lol, probably get kicked off the course for being crazy!
Fuck Redbull!
Powerthirst is the new energy drink. Seen this about 19 months ago and couldn't put it up, but now I have mastered the art...here you go.
(Warning: you will need a good/weird sense of humour...more weird)
And another!
(Warning: you will need a good/weird sense of humour...more weird)
And another!
Friday, 3 October 2008
Happy Belated Birthday!
It was my 21st on wednesday, which sounds all good, but my day was just like any other. Went to work, went to gym, went home and watched tv with the ladyfriend. Except I got my present in the gym today. Trying some deadlifts while standing on plates and, after using 150kg on Monday, decided to up the weight to 155kg. So off I go, 25kg plate on...and another...15kg...10kg...2.5kg and im ready! If your good at maths you may have now realised that this all adds up to 155kg if its on each side of the bar, AND also that the bar has its own weight of 20kg. So safe to say this was the heaviest ever 155kg I have ever felt, but it went up and I thought I was just Knackered (just finished 20 rep squats, more on this later) only being able to get it up the once. It was only after standing up from a wee lie down I needed that I realised I had just pulled my 1st 175kg, and off fecking plates too. Needless to say I am pretty pleased with myself.
Ok, as I mentioned earlier I had a go at 20 rep squats today. I have heard about these and how hard they were, but never wanted to do the full routine, so I decided to fit them into my own. I got my bench press and chin ups done first so that if I couldn't walk after the squats then I would have at least done a front and back exercise aswell. As you would imagine, I didn't go crazy with the weight for my 1st time, but 80kg is a weight I would imagine using for sets of 10 and so I used this. I think I may have disturbed some people around me with sex noises...AND faces, but at the time I couldn't give a fuck because I just wanted to fall over. I did need sit down for a few minutes after, and my legs were kinda wobbly, but I decided I would go ahead and do some deadlifts....just to be hardcore, lol. Anyways, not looking forward to next Friday when I have to use 85kg to do those bad boys, but I am in a way...
Ok, as I mentioned earlier I had a go at 20 rep squats today. I have heard about these and how hard they were, but never wanted to do the full routine, so I decided to fit them into my own. I got my bench press and chin ups done first so that if I couldn't walk after the squats then I would have at least done a front and back exercise aswell. As you would imagine, I didn't go crazy with the weight for my 1st time, but 80kg is a weight I would imagine using for sets of 10 and so I used this. I think I may have disturbed some people around me with sex noises...AND faces, but at the time I couldn't give a fuck because I just wanted to fall over. I did need sit down for a few minutes after, and my legs were kinda wobbly, but I decided I would go ahead and do some deadlifts....just to be hardcore, lol. Anyways, not looking forward to next Friday when I have to use 85kg to do those bad boys, but I am in a way...
The new way to exercise?
I have no idea how to put up a video, but I heard on Radio 1 today about how this is taking America by storm........idiots!
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