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.
This is a nutritional guidance book based on the education and experiences of Justin Grinnell. Justin breaks down the 5 key nutrition fundamentals that he feels is the path to nutritional success. He also shows you how changing your habits, one at a time, is the key to staying successful. His 3-Meal a day/Intermittent Fasting programs has helped many people lose fat, build muscle, and increase their performance. This booked is not only loaded with information, but also includes plenty of hyperlinks to studies and references to support his doctrine.
This book will provide you with everything that you will need to know; job descriptions, interview questions, evaluation systems, educational curriculum and more. It will provide a robust base for you to start your own program and make tweaks based on your own training facility’s individual needs. It is the culmination of the author’s 13 years of experiencing put into developing and refining an internship program with a proven track record of success.
I hope you find this 91 page manual useful for your training program. It will provide you a template with which you can formulate your own system to develop a successful small and large group-training model.
I have condensed my entire nutritional philosophy into three beautifully designed infographics to help you create a customized eating plan that will help you reach your goals.
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My 10 favorite workouts that will help you get the results you want for yourself OR your clients! No fancy trends here, just workouts that WORK. Whether you are looking to slim down, shape up, or bulk up, these workouts will help you get there. Remember, consistency is KEY. I hope this free E-book helps you with your fitness goals.
