Heavy Weights Unilateral Training!
Week 10 is going to be Heavy Weights for Unilateral Training (one side working at a time while using the other hand or leg for support). Your goal is 4 Sets of 5-10 reps (Heavy Weights). You should be getting a tough burn at 5 reps and barely be able to make it to 10 reps. If 5 reps is easy then add heavier weights. If 10 reps are not possible then lighten the weight a bit. This Unilateral Training Week will recruit a bunch of your Core muscles as well as demolish the muscles you plan to exercise each workout!
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Topics:
training tips,
muscle building,
muscle,
workouts,
weight lifting
Medium-Lite Weight Dropsets!
This Week for Week 9 it’s going to be Medium-Lite Weight Dropsets (a set of medium weights for an exercise then immediately DROP to lite weights for that exercise). The Goal is 3 Sets of 10-15 reps (medium weights) then 15-20 reps (lite weights). You should be getting a tough burn at 10/15 reps and barely be able to make it to 15/20 reps. If 15/20 reps is easy then add heavier weights. If 10/15 reps are not possible then lighten the weight a bit.
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Topics:
training tips,
muscle building,
muscle,
workouts,
weight lifting
Pounding Heavy Weights with Supersets!
Week 8 is going to be a Heavy Weights Pounding with Supersets (hit one muscle group then the opposing without resting). Your goal is to complete 3 Sets of 5-10 reps (Heavy Weights) where you should be getting a tough burn at 5 reps and barely be able to make it to 10 reps. If 10 reps is easy then add heavier weights. If 5 reps are not possible then lighten the weight a bit. These Muscle Pounding Supersets workouts will Pound the whole body so again be respectful of your Rest, Recovery, & Maintenance days!
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Topics:
training tips,
muscle building,
muscle,
workouts,
weight lifting
This week, for Week 7, it’s going to be a Medium Weights Smash. The goal is 4 Sets of 10-15 reps (Medium Weights) where you should be getting a tough burn at 10 reps and barely be able to make it to 15 reps. If 15 reps is easy then add heavier weights. If 10 reps are not possible then lighten the weight a bit. These Muscle Smashing Body Part Split workouts (Week 7) will smash the whole body so, again, be respectful of your Rest & Recovery day!
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Topics:
training tips,
muscle building,
muscle,
workouts,
weight lifting
This is week 4 and it’s going to be a Lite Weight Shocker with the goal being 4 Circuits of 15-20 reps where you should be getting a tuff burn at 15 reps and barely be able to make it to 20 reps. If 15 reps is easy then add heavier weights. If 15 reps is not possible then lighten the weight a bit. Be ready to get your HEART and Muscles Pumpin'!
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Topics:
training tips,
muscle building,
muscle,
workouts,
weight lifting
Ok, it’s week 3 of this series and time to go back to Heavy Weights. The goal is 5 sets of 5-10 reps with heavy weights where you should be getting a tuff burn at 5 reps and barely be able to make it to 10 reps. If 10 reps is easy then add heavier weights. If 5 reps are not possible then lighten the weight a bit.
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Topics:
training tips,
muscle building,
muscle,
workouts,
weight lifting
Last week, for Week 1, I had you go “Heavy” with 5 circuits 5-10 reps but this week I want you to use “Medium” Weights, aim for 4 circuits of 10-15 reps! Your goal should be to be getting muscle pumping burn about 65-75% of the way through each set and barely be able to get a 15th rep because of muscle bursting pumps! Using medium weights will trick the muscles, since they are expecting heavy weights like last week, and you will crush this workout with some serious intensity!
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Topics:
vpx,
training tips,
muscle building,
muscle,
workouts,
weight lifting
Week 1 - (Warm-up before each workout with a 10 minute walk, then stretch the muscles you plan to obliterate!)
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Topics:
vpx,
training tips,
muscle building,
muscle,
workouts,
weight lifting
This is the second and final article on how to save, plan and pack for an Obstacle-cation. In part 1, we covered budget/planning, must have items, the getaway and a few random tips. Today, we will be discussing suggestions for your rental car, flight and hotel. All of these tips are things that I have learned from my own personal experience with Obstacle-cations.
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Topics:
training tips,
OCR,
obstacle course racing,
team xtreme
“On my second lap of the Ultra Beast, I saw the leaves changing. I talked to other racers. I marveled at the views. I paused to watch a hairy yellow and black caterpillar inch across the trail….” Spartan Ultra Beast, 2012
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Topics:
training tips,
OCR,
obstacle course racing,
team xtreme
