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!Read More
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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'!Read More
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.Read More
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!
Week 1 - (Warm-up before each workout with a 10 minute walk, then stretch the muscles you plan to obliterate!)
My philosophy behind weight training can be summed up in one phrase. “In order to succeed in the weight room you must fail!” What do I mean by this? You must reach failure with the rep range and weights you are using. Reaching failure, in my mind, is the most important rule due to the fact that it promotes the most muscle growth. A lot of lifters go into the gym and do 3 sets of 10 reps on, for example, bench press. They increase the weight each set and seem to still finish with 10 repetitions. Maybe that last set they struggled to reach 10, but what about the first two sets? Basically, they wasted 10 minutes of their time with too many warm-up sets. Instead of reaching failure and breaking down muscle tissue, this particular lifter fatigued their chest by messing around with a lighter weight on the first two sets. Therefore, the end result finished with less weight being used on their heaviest set because the muscles were too fatigued from the excessive warm-ups. Don’t get me wrong - it’s great to warm up, as everyone should to avoid injury, but to fatigue your muscles before your heaviest sets is just counterproductive.
Living in Boston means April is the time of year that thousands of people hit the streets, treadmills, and trails to prepare for the Boston Marathon. I have countless friends, family, and coworkers who raced this year and I always hear a similar story, some variation of "The race will be so rewarding to finish, and I will lose so much weight and get in great shape while training!"
Running is one of the most natural forms of exercise there is. We have been running for thousands of years. From hunting, to surviving, to adventuring - running has always been a part of our lives. And yet, many people cannot seem to get into running. They say it’s boring, exhausting, etc. I’m here to say it doesn't have to be! I see a lot of people running on the road, and it looks like they hate every second of it. I can’t blame them. Running on the road is incredibly monotonous. You see the same things over and over again, and there is rarely anything new, plus the road is unforgiving. Put those same runners on a winding trail through the woods and you'll see them enjoying themselves and smiling from ear to ear! You see new things around every corner. You never know what’s going to come next. No matter how many times you run a trail, there is always more you can see, learn, and feel. Whenever I go running, I imagine I am on an adventure, wondering through the woods on some quest.
Doing the same type of workout day-in and day-out can get dull and discouraging for even the most dedicated person. If you are looking to add a little variety to your upper body routine or train grip strength, I strongly recommend you give rock climbing a try. It is a great way to work the upper body, grip strength, build confidence, meet amazing people and see a variety of beautiful places!