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.
Muscle in Minutes: Shoulders There are a few things that need to happen in order to produce muscle growth. You need to use significant load … [Read more...] about Muscle in Minutes: Shoulders
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 … [Read more...] about Muscle in Minutes: Arms
The more I learn, the more I feel like I don't know anything about exercise. Or, could it be that exercise hasn't really changed that much. Most … [Read more...] about Strength Training Programming Made Simple: A Complete 6-week Workout Routine
The Journey as a Trainer It has been almost 12 years since I became a trainer and coach. As I reflect back on how I became a trainer, I noticed many … [Read more...] about What Exercise Means to Me
With only 65 days until the Men's Health Chicago Urbanathlon it is time the ramp up the focus on not only my training, but also my nutrition. I am not … [Read more...] about My Nutrition Program for the Men’s Health Chicago Urbanathlon
