There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Many people often think that if they lift as heavy as possible, or use as much volume (sets and reps) as possible they will […]
There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Many people often think that if they lift as heavy as possible, or use as much volume (sets and reps) as possible they will […]
There are a few things that need to happen in order to produce muscle growth. You need to use significant load when lifting weights Enough time under tension to create structural damage to the muscle tissue Enough stimuli to up-regulate anabolic hormones and increase protein synthesis Proper recovery and workout nutrition Workout #1 When I think of athletes with huge quads, I think of Olympic lifters. They perform a ton of fronts, heavy. So […]
During the last several years, the loaded carry (most notable the farmers carry) has exploded on the scene. Everyone from bodybuilders to Cross fitters has started to include various loaded carries into their routines and for a good reason. A loaded carry is where an athlete picks up and carries a heavy object and walks with it for an extended period of time or distance. This can be done with various objects, such as dumbbells, […]
The longer that I am in the lifting game, the more I look to be more efficient with my workouts. In a perfect world, I would write programs for my clients and myself that would include the following: Soft tissue works with various foam rollers and massage balls Corrective exercises to improve any dysfunctions Mobility work Stretching Groundwork (rolling, crawling, Get-ups, etc.) Nervous system development/power work (med ball throws and plyos) Strength training Conditioning/cardiovascular work […]
The best way to build muscle is to perform full-body strength training sessions frequently throughout the week. The combo of lower and upper-body movement that involves multiple muscle groups done in a circuit fashion stimulates anabolic hormones and protein synthesis which are two of the major players at stimulating muscle growth. Performing multiple full-body strength routines must be done correctly in order to produce results. Hitting each muscle group 3 to 4 days per week […]
Power training is a vital piece of the functional training puzzle for both competitive athletes & general population clients. Progressive exposure to high-velocity movements trains the nervous system to recruit high-threshold motor units, reflexively stabilize joints and develop the local tissue resiliency necessary to withstand the demands of high-velocity sports, making it a valuable tool for both performance enhancement and injury reduction. Throwing low/moderate weight medicine balls with intent and at high velocity promotes the […]
In 2017, I wrote a Complete Programming Guide For Small Group and Large Group Personal Training Since then, there has been over 100 of our intern at State of Fitness that have read the manual. Each semester, our interns are required to turn in a detailed summary of what they learned from the manual. One of our amazing interns, Maryam Abbasi, has written a fantastic summary I wanted to share. You can click io the […]
Real Workouts. Real Eating. Real life.
There are a few things that need to happen in order to produce muscle growth.
Workout #1
When I think of athletes with huge quads, I think of Olympic lifters. They perform a ton of fronts, heavy. So we start the week off with heavy front squats to get the quads growing. The hamstrings are made of primarily fast-twitch muscle fibers, so stick with the load on the RDL’s. By the time we get to the lunges, we are pretty cashed, but we need to hit the glutes, hams, and quads just a little more. Place a heavy bar on your back and finish off the legs with walking lunges.
Exercise Sets Rep Tempo Rest Period
1A Front Squats 5 5 1/1/3 90 seconds
1B RDL’s 5 5 1/1/3 90 seconds
1C Walking Lunges 3 5 ea. 1/1/3 2-minutes
Notes: Perform all three exercises in a circuit fashion. After 1 warm-up set using lightweight, use a weight that is about 80-85% of your 1-rep max. Make sure to rest at least 48-72 hours before you perform the next leg workout.
Workout #2
The quads are a unique muscle group that needs a variety of stimulation. While the Olympic lifters left heavy and have huge quads, cyclists also have huge quads for not lifting much weight. This is because the quads also respond to high reps. Heavy and high-rep back squats will finish off the quads perfectly, leaving no muscle fibers left untapped.
Exercise Sets Rep Tempo Rest Period
1A Back Squat 3 10 1/1/3 90 seconds
1B Leg Curls 3 10 1/1/3 90 seconds
1C Step-ups 3 8ea. 1/1/3 2-minutes
Notes: Perform 1 light warm-up set and then start at a weight that is about 65% of your 1-rep max. Add weight on each set until you reach about 80% of your 1-rep max. Make sure to rest at least 48-72 hours before you perform your next leg workout.
______________________________________________________________________________________
Leave a Reply