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.
The personal trainer is the health professional of the future. In the next 5 years, your personal trainer or team of personal trainers will be the ones that you go to for advice on improving your health. With health care going the way it is, prevention will be the key to longevity and quality of life.
Simply going to the doctor to get a script will not be your answer. Understanding how to workout, eat, rest, breathe, move better, and feel better will be your new script. This is tough to do on your own, so you will need a coach, a motivator, a leader. Someone who cares.
A personal trainer. Here is a message to personal trainers. With this comes added responsibility. We are no longer just meatheads that love to workout and then decide we want to become a trainer. We are highly qualified professionals that work on getting at least a 4-year degree and various certifications, we attend workshops, conferences, read books, write, and learn as much as possible on how to perfect our craft and help others. It is not just about counting sets and reps and telling our clients to eat chicken and broccoli. It is so much more than that. We are mentors, coaches, and leaders. Make sure you take this job seriously if you want to be taken seriously.
To all of the clients, the responsibility also falls on you. Right now only 17% of the population has a gym membership. Most of those gym memberships are only costing $10-$20. If you pay for a cheap gym membership, you get cheap service and results. The future of the gym membership will be looked at as an investment, not a cost. How can we spend more money on our cable bills and phone bills and less on our preventative health? You don’t have to break the bank on your gym membership and trainer, but you do have to reallocate your budget to improve your health.
Trainers, remember this: what you do matters. What you do changes lives. Take your job seriously. To everyone else, remember that you matter. You need to take your health into your own hands. It won’t be easy and it won’t be cheap. Just remember that you matter, so take care of yourself before it’s to late.
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