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CHECK YOUR FORM IN THE GYM
Posted 07. Oct 2012 @ 12.00 am



  • If you don't focus on your form then you're likely to be focusing on an injury in the near future as the risk skyrockets. Be aware of proper execution for each exercise before you start applying the intensity. Connect with the muscles performing the exercise and feel the muscles working throughout the movement.

  • By focusing on your technique you can eliminate distractions in the gym and turn your attention back to you and your training goals. Mirrors are in the gym for a reason. Use them to check your form, track your progress, and motivate you to work harder, not to scope out how much weight the person behind you is benching.


BE CLEAR WITH YOUR GOALS
Posted 05. Oct 2012 @ 12.00 am



  • When you walk into the gym you should have a clear picture of the goal you are trying to achieve. Always keep the bigger picture in mind, an upcoming contest, more defined legs, lose 10 pounds.

  • Be aware of the long-term goal, but set short-term goals for yourself each training session like the ability to bench press 5 more pounds than last week, run 2 minutes longer, burn 50 more calories, whatever it is, you must be prepared to do what you set out to conquer. By achieving the short-term goals week after week the ultimate goal becomes more obtainable. Get your mind ready to take on the challenge and don't let anything stop you. It's time to Focus.


GUIDELINES FOR HIGH INTENSITY TRAINING
Posted 04. Oct 2012 @ 12.00 am



  • Perform 1-3 sets of 4-6 exercises for the lower body and 6-8 exercises for the upper body, and not more than 12 exercises in any workout most of the time.

  • Select a resistance for each exercise that allows you to do between 10-15 repetitions. Some may need 15-20 reps. Lower reps may be used at times.

  • Continue each exercise until no additional positive repetitions in good form are possible. When 15 or more repetitions are performed, increase the resistance by approximately 5 % the next workout. Go for overload.

  • Work the largest muscles first and move quickly from one exercise to the next. This procedure develops cardiovascular endurance.

  • Concentrate on flexibility by slowly stretching during the first couple of repetitions of a movement. Don't grip equipment tightly.

  • Accentuate the lowering portion (negative) of each repetition. If the weight stack is banging, you've lost control.

  • Move slower, never faster, if in doubt about the speed of an exercise. Don't move around in equipment while training.

  • Do everything possible to isolate and work each large muscle group to momentary overload. Don't hold your breath!

  • Attempt constantly to increase the number of repetitions or the amount of weight or both. But do not sacrifice form in an attempt to produce results. Train safe! Don't hold your breath! Your goal should be to exceed the last workouts performance, in as many exercises as you can.

  • Train no more than three times a week, Avoid over training!

  • Keep accurate records--date---resistance---repetitions---of each workout.

  • Use any equipment that you have----machines or free weights---- the main point is safety. The muscles do not have brains that tell them if you are using machines or free weights, they only know resistance. The myth that free weights are better than properly developed machines is just that--a myth! Use advanced HIT principles sparingly, such as: breakdowns, pre-exhaust, negative only, negative accentuated, 3X3's, 30's Day, forced reps and more.


SET SMALL GOALS FOR YOURSELF
Posted 02. Oct 2012 @ 12.00 am

It's both exciting and motivating when you can get a goal and reach it. Challenge yourself with small goals when you work out so you can experience little victories to keep you going. For example, if you can squat 100 lbs for 5 repetitions, don't set a goal of being able to squat 300 lbs in a month because that isn't a realistic goal and experiencing failure will discourage you and make you lose steam! Instead set a smaller goal of being able to squat 100 lbs for 8 repetitions in 1 month, now that is a realistic goal. Remember that every major goal is made of many smaller goals!

EATING A GOOD PRE WORKOUT MEAL
Posted 30. Sep 2012 @ 12.00 am

The best thing to consume before a workout is a meal consisting of slow burning carbs such as pasta and rice. The reason is that slow burning carbs take longer to convert into glucose thus keeping blood sugar levels relatively consistent.This keeps your body from having an energy crashing allowing you to train longer and harder. Be sure to combine this meal with a healthy serving of good protein as well to maximize gains.

JANUARY
DECEMBER
 ALCOHOL
 FISH OIL
 CAFFEINE
NOVEMBER
 OMEGA 3
OCTOBER
 FOCUS
SEPTEMBER
 CARDIO
 CARDIO