Weight training for women

This article is just a begining for women who don't know if they should do weight training or not.

Ladeis, don't be afraid of weights, you are not turning into a female version of Ronnie Coleman by lifting. I mean come on, bulking up is not that easy.

Weight lifting will tone your body and make you get in shape along with ragular steady state cardio and HIIT.

Ladies, you have to know this, high reps means creating the pump in the muscle, which means muscle fatigue which means muscle growth while low reps means less pump, less fatigue and less muscle growth. Go for a moderate weight with lower reps for strength and toning.
I suggest to go for 4 sets of 8-10 reps for strength, toning and some definition that won't harm anyone ;).
This is for split training, which means one or two muscle groups per day. With 2-3 exercises for each muscle group with 4 sets of 8-10 reps.
Some suggest to go for only 5 reps, to prevent muscle growth but I think muscle growth won't be that easy. Any way you will feel what works good for you with practice.
Plus, adding cardio and  HIIT to your training won't let you bulk up.

Example:
Day 1: Chest and Biceps + Cardio
Day 2: Back and Triceps + HIIT
Day 3: Rest
Day 4: Legs and Abs + Cardio
Day 5: Shoulders + Cardio
Day 6: Rest
Day 7: HIIT


Or you can do full body weight training two times a week, with cardio and HIIT in other days.
In this case, you will perform only one or two exercises for each muscle group with 3 sets of 8-10 reps.

Circuit training is another form of wight training in which you can add body wight exercises. Circuit training increases strength, toning and while you perform it, your heart rate increases, burning more calories and fat, so you won't need further cardio or HIIT session the same day.
Circuit workouts is a series of exercises that you perform with a certain number of reps for each exercise either for a certain number of sets as fast as possible (for time), a certain number of sets with a given rest time or as many rounds as possible for a certain given time (AMRAP).

Ladies, work on your body weight exercises along with wight training and cardio. Pull ups, push ups ,dips, air squats and lunges. When you master these moves you can go for advanced exercises, hand-stand push ups, pull ups variations, push ups variations and muscle ups.
Go for mixed body wight movements, burpees, spider push ups ..etc,.

Mixing all these exercises with weight training, cardio and HIIT will give you your dream body and won't make you bulk up.

Do your glutes and legs a favour and do squats, dead lifts and lunges WITH WEIGHT. Don't be afraid of the weights, the resulats will amaze you.


Other exercises you should do are: pull ups, push ups, dumbbell bench press, dumbbell shoulder press, one hand rows.

Jennifer Nicole Lee

Take Jennifer Nicole lee for example, and her famous MOM to WOW transformation, weight training and staying feminine

Another model who lifts is Jamie Eason

Jamie Eason

Camille LeBlanc-Bazinet

A crossfitter example that you can weight train and stay feminine is Camille LeBlanc-Bazinet

Take the first step and hit the gym.
Search weight training workouts for women.
Do any new weight exercise with a trainer for a proper form.
Stay motivated with fitness models and atheltes and read about their workouts and diet.
Find a motivating training partner.



GO KILL IT LADIES.



Thank you
IR.

Exercise of the day: Burpees

Burpee is a great bodyweight exercise that enagages both your upper and lower body muscles along with your core muscles.

Burpee consists originally of the following steps:

1. Begin in a standing position.
2. Drop into a squat position with your hands on the ground.
3. Extend your feet back in one quick motion to assume the front plank position.
4. Return to the squat position in one quick motion.
5. Return to standing position.

Then it had been modified to other variations, the most common version is the jump push up burpee (usually just called Burpee) in which a push up is added after step 3 and a jump in the end of the exercise.

Here's how to do Burpees:

Here's Zuzka Light performing Burpees:

Other variations involves a change in the jump and/or the push up.

Jump variations: squat jump, forward jump, tuck jump, box jump, jump over an obstacle, jump and pull up, jump and muscle up ... etc,.

Push up variations: regular push up, diamond push up, hindu push up, one arm push up ... etc,.
You can also hold a pair of dumbbells during performing burpees or you can perform side burpees in which you extend your feet to the side.

The exercise was named in the 1930s for American physiologist Royal H. Burpee, who developed the Burpee test. He earned a PhD in Applied Physiology from Columbia University in 1940 and created the "Burpee" exercise as part of his PhD thesis as a quick and simple way to assess fitness

Why Burpees?

Because:
1- Burpees test your strength and aerobic capacities in one movement.
2- They work and add strength to the whole body. Doing burpees will work your chest, arms, front deltoids, quads, hams, thighs and abs.
3- They burn lots of calories. Adding them to a HIIT (High Intensity Interval Training) session burns even more fat and speed up your metabolism throughout the day.
4- They are great for developing conditioning and endurance.
5- You can do them any where any time without any equipment.

Burpees workouts and challenges:

100 Burpees
Perform 100 Burpees as fast as you can. Record your time and try to beat it the next time.

1 Mile Jump Forward Burpees
Perform jump forward burpees untill you reach 1 mile. Start with less distance, and increase it time by time.

Burpees Ladder with other exercise
Perform 10 reps of burpees and 1 rep of other exercise (for example: Toes to Bar or Hang Leg Raise), then 9 reps of burpess and 2 reps of the other exercise and so on untill the last set that you perform 1 rep of burpee and 10 reps of the other exercise. Record your time and try to beat it the next time.

10 minutes drill
Set your timer to 10 minutes and perform as many reps as you can of burpees. Record your score and try to beat it the next time.

Burpees every where
Perform 10 burpees every where you go. Share with friends. (This was started by Zuzka light)

And finally
You can add burpees to any of your workout, specially bodyweight and HIIT workouts.

So, get up and do BURPEES

Thank You
IR.

Monday Motivation: Kane Sumabat

Kane Sumabat A.K.A Timberwolf or Timbahwulf is a real living motivation.

From his posts on instagram and twitter, he's about 45 years old having a physique and health better than an 18 years old teanager.

About when he first started training, Kane said "I first started training when I was about 12 or 13, but I took it to another level just after I turned 30"


He says that he doesn't have to look for motivation to keep training as long as he enjoys what he does.

"All I care about for my diet is hitting the numbers in terms of calories and macros and let the chips literally fall where they may. For 8-10 months of the year, to stay my leanest, I take in 2500 calories/ 225-275g protein/ 125-150g carbs/ 100-110g fat", Kane said, "The three exercises that have contributed the most to building my physique are the basics, flat bench press, neutral grip pull ups and front squats, and the exercises to which my abs respond the most are overhead squats and stiff legged hanging raise but most important is the diet"



Check out his YouTube channel:
http://www.youtube.com/user/timbahwolf/videos?flow=grid&view=0     

Check him out on:
twitter: @timbahwolf
instagram: @timbahwulf

Source http://www.maniacfitness.com/

Bodyweight 364 reps WOD

I designed this workout for the bodyweight workout day.

Abbreviations:
MU: Muscle ups     
MUD : Muscle up dips (after you perform the 1 MU, perform dips while you are up there)
PS: Pistol squat (each leg)     
CPS: Clapping Push ups
JS: Jump squats     
HSPU: Hansdstand push ups
T2B: Toes to bar     
JL: Jump lunges        

Warm up and do this workout, 1 round for time:

- 1 MU
- 1 MU + 2 MUD
- 1 MU + 2 MUD + 3 PS
- 1 MU + 2 MUD + 3 PS + 4 CPS
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups + 8 Dips (on parallel bars)
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups + 8 Dips + 9 T2B
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups + 8 Dips + 9 T2B + 10 Push ups
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups + 8 Dips + 9 T2B + 10 Push ups + 11 JL
- 1 MU + 2 MUD + 3 PS + 4 CPS + 5 JS + 6 HSPU + 7 Pull ups + 8 Dips + 9 T2B + 10 Push ups + 11 JL + 12 Burpees

Record your time and share it.

Thank you
IR

Thoughts Thursday

Fitness thoughts

Unless you puke, faint or die, keep going.


When you have one of those days when you feel weight over your shoulder, take the chance and do squats.


Strive for progress, not perfection.


It is far better to be exhausted from success than to be rested from failure.
 

Fitness is like marriage, you can't cheat on it and expect it to work.


Weights won't lift themselves.                                                              


If it doesn't challenge you, it doesn't change you.


If I didn't look missy, sweaty and exhausted after my workout, then I didn't do it right.  
  
                                                      
Workout can be fun. 


A one hour workout is only 4% of your day, NO EXECUSES.

Now go do your workout

IR

I know it's bad but I can't stop : Chocolate

WARNING: If you are weak against chocolate, if you love but don't eat chocolate to have your dream body, don't read the following.



 



Are you trying to get shredded but you can't?Is that because you eat rice, pasta, bread, or candies?

You are not alone, every one has his point of weakness when it comes to food.
 

For me it's the greatest world food discovery of all time, CHOCOLATE.

Chocolate is not bad itself, it's just not the type of food you want to eat when you are shredding.
 

If there's one reason why I don't have a shredded stomach, it's only because of chocolate.
I know I shouldn't be posting about chocolate since this is a fitness blog but I'm not posting about some sort of food that I shouldn't be eating excessively to have my dream shredded body, in fact I'm posting about a passion, a passion that I need to get rid of, but I don't want to.

World largest Hershey's bar

It's said that chocolate is an addiction because it contains some hormone or something that gives
happiness to the mind.
No my friends, that's not it, chocolate is an addiction because it's the best muthaf***** taste you can ever get on earth.

It's not a matter of colour, dark or white, it's not a matter of type, bar, block or spread, it's not a matter of brand, milka, hershey or nutella, chocolate is the best thing I eat.


ANOTHER WARNING: If you want a shredded stomach with six pack abs, don't do this.

BUT I do have a favourite which is Nucrema cocoa cream with hazelnuts. how on earth can something taste that good? This can be eaten by spoon, with bescuit, with bescuit and peanut butter or with Egyptian famous Meshaltet.

 

Nucrema, Peanut butter and bescuit

Nutella and Meshaltet

Nucrema, Peanut butter and bescuit

Nucrema and bescuit

Another favourite is my wife's home-made Chocolate & bescuits bowl:
1 can of natural cream
150 grams of cocoa
1 tsp of sugar
Cracked bescuit of your favourite brand
Shredded chocolate on top.

Chocolate and bescuits bowl

Yes, I'm thinking what you are thinking right now ... PALEO MY ASS.

Exercise of the day: Handstand Push Ups (HSPU) Against the wall

No matter how heavy you shoulder press, HSPU still one great bodyweight exercise for shoulders.

HSPU can be performed with support against the wall or without support. I will post about unsupported HSPU as soon as I am able to do it, wish me luck :D

HSPU against the wall is not a difficult exercise, you just need to be carful not to arch your back excessively nor falling on your head of course.

You may feel high pressure in your head when you are upside down or a little dizzy after you get down the first few times you do or try to do the exercise.

You should be abl to do a decent number of regular chest push ups and dive bomber push ups in order to start performing HSPU.

For me, I began with working on handstands against the wall which took me only few tries in one session to achieve. Then I began to perform the push up which took me aslo few tries to perform one. Since then I've been performing this exercise in many of my workouts.

Now, I'm working on unsupported handsatnds, crow pose and tripod pose, preparing to work on unsupported HSPU.




working on my free handstand

working on crow pose

This video uploaded on youtube by gbodyweighttraining showing how to HSPU against the wall.

Strict or kipping HSPU?

I always do strict HSPU, I think the only reason to do kipping ones is that you are competing in Crossfit games, kipping HSPU help you to do more reps in AMRAP games or to finish faster in for time games, other wise, strict HSPU are better than kipping ones for working your shoulders and increasing strength keeping your muscles flexed, core tight and your whole body rigid while pushing up.

This picture shows my start position, my half way to the floor, then my full range of movement when my head touches the floor.

Notice my bare feet, my wife wouldn't let me do HSPU against the wall with my sports shoes on. :D





HSPU against the wall

Thank you
IR.

Monday Motivation: Sylvester Stallone

This is my first monday motivation post. So, I decided our motivation today is the one and only Sylvester Stallone.

This guy is a real motivation, I mean I just watch him and I feel like "I want to train hard, right now". I even listen to Rocky sound tracks during my workouts. 

Stallone is well known for his muscular physique, hard work and determination. Even Arnold Schwarzenneger once said Sylvester has awesome willpower.



Arnold, Franco and Sylvester

"Sly gives 100% all the time, and his determination is awesome. He is an achiever." Says Franco Columbo, two-time Mr.Olympia who trained Stallone for Rocky II " A leader. He never sits back and let’s things happen, he is the one who makes them happen."

Quotes by Sylvester Stallone:

"I believe there's an inner power that makes winners or losers. And the winners are the ones who really listen to the truth of their hearts."

"I have great expectations for the future, because the past was highly overrated."  

"For every guy, there is an opportunity to be a lot better than he thought he could be. We can't all be the star of the team, but we can be a star in our life. That's where you set your goal."

"That's what Rocky is all about: pride, reputation, and not being another bum in the neighborhood."

"'Rocky' represents the optimistic side of life, and 'Rambo' represents purgatory."

"Success is usually the culmination of controlling failure."









Motivational videos of Sylvester:

 

 

 



 

 

 

 

 

 

I can't get enough motivation of this man. He was and will always be my number one motivation.

When I feel down and frustrated, I watch his videos and problem solved.

 

Thank you

IR.

Recommended Protein Intake and High Protein Snacks

In general, adults aged 19 years and older need 0.4 g protein per pound body weight. Differences in recommended protein intake for men vs. women are due to differences in body weight. On food labels, the Daily Value used is 50 g protein, based on a 2,000 calorie diet.

Functions

Protein is made up of building blocks called amino acids. During digestion, protein from food you eat is broken down into amino acids. These, in turn, are used to build body proteins. Protein is part of every cell, tissue and organ in your body. It is used to form hormones, enzymes and antibodies. Body proteins are continuously broken down and replaced, so you need to consume protein on a daily basis. Protein is also an important energy source, providing 4 calories per gram of protein.

 

Men Vs. Women

According to the Institute of Medicine, the Recommended Daily Allowance (RDA) for children does not vary with gender. Daily protein recommendations are 9 g for zero to six months of age, 11 g for seven to 12 months, 13 g for one to three years, 19 g for four to eight years and 34 g for nine to 13 years of age. For men, the daily recommendation is 52 g protein for 14 to 18 years and 56 g for 19 years and older. The daily recommendation for women is 46 g for 14 years and older. During pregnancy and lactation, the daily recommendation is 71 g protein. The Dietary Guidelines Advisory Committee recommends 0.50 g protein per pound during pregnancy and 0.59 g per pound during lactation.

Athletes

According to the American College of Sports Medicine, protein requirements in athletes can be increased by a low calorie diet, a vegetarian diet, endurance training, strength training or growth. They recommend 0.4 to 0.6 g protein per pound daily for endurance athletes and 0.6 to 0.8 g protein per pound for strength athletes. A growing athlete -- such as a teenager -- needs 0.6 to 0.9 g protein per pound daily.

Here are some high protein snacks to increase your daily protein intake.

1- Beef jerky
One ounce contains:
Calories: 70
Fat: 1 gram
Protein: 11 grams

2- Egg whites
One egg white contains:
Calories: 15
Fat: Zero
Protein: 4 grams

3- Cottage cheese and fruit
A half cup of 2% cottage cheese contains:
Calories: 102
Fat: 2 grams
Protein: 16 grams

4- Tuna (my favourite)
One can of Tuna in water contains:
Calories: 111
Fat: Zero
Protein: 25 grams in average

5- Protein bars
Protein bars are not created equal, avoid bars high in carbohydrates and fats.
A 75 gram Designer Whey Protein bar contains:
Carbs: 6 grams
Fat: 5 grams
Protein: 30 grams

6- Protein shakes
As for protein bars, avoid shakes high in carbohydrates.
One scoop of Advanced Protein contains:
Carbs: 2 grams
Fats: 2 grams
Protein: 20 grams

7- Lentils
One cup contains:
Calories: 230
Fat: 1 gram
Protein: 18 grams

8- Peanut butter
One tablespoon contains:
Calories: 95
Fat: 8 grams
Protein: 4 grams

9- Oatmeal
One packet of instant oatmeal contains:
Calories: 105
Fat: 2 grams
Protein: 5 grams
Oatmeal is great to give the energy necessary for you to make it through an intense workout due to its balance of protein and good carbohydrates.

I hope this was helpful.

Thank You
IR.

Sources:
www.askmen.com
www.livestrong.com

550 reps WOD

Guys, set your wall ball ,95 lbs loaded bar, jump rope, box and pull up bar for the 550 reps workout.

Find this workout and other crossfit WOD's on www.wodshop.org

1 round for time:
100 Wall balls
90 Sit Ups
80 Bodyweight Squats
70 Dips
60 Double Unders
50 Pull Ups
40 Walking Lunges
30 Push Press #95
20 Box Jumps
10 Overhead Squats #95


The first time I did this workout I almost puked. So, get up, do your WOD and keep a bowl near by.

Rich Froning Overhead Squats

Box Jumps

Wall Balls

                                                    

                                               

Thank you

IR.

Exercise of the day: Good Mornings

The good Morning is an exercise that works glutes and hamstrings. I don't see many people performing this exercise in my gym although it's a great lower body exercise.

Starting with the barbell on your shoulder like back squat position, you start to bend forward extending the hips backward and keeping your back straight. When the hips reach their maximum point of extension, the glutes and hamstrings should be recruited to the maximum. You will start to contract the glutes to bring the hips forward and return your body to the standing position again.

Contrary to what people say, you don't have to keep your legs straight the entire movement. Bend your knees slightly if your flexibility won't allow you to keep them straight, this will also relieve unnecessary stress placed on your lumbar spine.

Notice that your mid point will depend on your flexibilty. Start with a light weight and don't push yourself more after feeling the tension in your glutes and hamstrings, just give it a little stretch then stop and contract your glutes to get back as mentioned before.
It's important to remian your chin upright to prevent a round back which may cause injury. In order to do so you can focus your eyes on a spot at about belt hight during the movement.

Here's a video showing a proper form of good mornings.

 

Benefits of Good Morning exercise:

 

1)It targets hamstrings and glutes. Hamstring strength is importat in many sports and activities because it supports all movements across the knees.

 

2)It increases the lower back strenght which reduces injury possibilities in other exercises.

 

3)It helps with flexibility progress by stretching hamstrings.

 

 

 

Saftey:

 

I don't prefer to go heavy performing Good Mornings, I'd rather go with a light-medium weight and seek progress gradually.

As long as you perform the movement properly keeping your back straight, you will prevent injury and you will strengthen your lower back.

 

So, give it a try and fit it in your next leg day and perform with caution.

 

Thank you

IR.

 



Exercise of the day: Muscle Ups

A muscle up is a combination move between pull ups and dips, so performing muscle ups engages almost all your upper body muscles.

In order to try performing a muscle up, you should master performing strict pull ups and parallel bar dips. I mean you should be able to do 15 consecutive pull ups and 20 consecutive dips.

Videos demonstrating bar muscle ups technique on YouTube mentions mainly the false grip and the swing to perform the move.

The false grip - in which you grab the pull up bar from the above making your palm facing the ground - will help you during the transition from pull up to dips.

 False grip on bar

False grip on ring

While the swing will help you get as high as possible pushing your body away from the bar for easier transition.

Of course I see people who can perform strict bar muscle ups, I mean without any swinging but that's just not the case for me yet. Swinging really helps me perform the movement.


This is one of the videos on YouTube demonstrating how to do bar muscle ups.

Ring muscle ups is another form of muscle ups which is widely performed by gymnasts and is also a basic crossfit movement along with bar muscle ups.

Here's a video of Camille Leblanc Bazinet doing ring muscle ups.

At last, muscle ups exercise is one hell of an exercise.

Thank you
IR.

Snatches + bodyweight workout

This is a workout I put and did at home few days ago.

Here it is:

A)10 minutes to get 5 reps of power snatch as heavy as possible (AHAP)

B)Superset ladder workout for time
(10-1) Pull Ups
(1-10) Handstand Push Ups (HSPU)

It may seem easy but it's not, and that was my second workout that day.

For part A, you will not do a certain number of sets. You will do the first set with 10 reps then you will increase the weight every set later untill you reach the weight with which you can perform only 5 reps, then you perform the following sets with the same weight of 5 reps.

So, as for part B, you will perform 10 reps of pull ups and 1 rep of HSPU, then 9 reps of pull ups and 2 reps of HSPU and so on untill the last set you perform 1 rep of pull up and 10 reps of HSPU. That's a total of 55 reps each.

Come on guys, get up and do your workout.
Let me know what you think.

Thank you
IR.

Exercise of the day: SQUATS

Squat is the foundation of all fitness program, so it is one of the most essential exercises any athlete should do  for working quads and glutes. 

Benefits of squats:

1. Increased hormone release
2. Enhanced core strength
3. Improved flexibility
4. Reduced chance of injury
5. Stronger lower body
6. Increased vertical jump
7. Improved workout efficiency

So, when you have one of those days when you feel a big weight on your shoulders, DO SQUATS.

Here are different types of squats, watch the videos for proper form for each.

1) Back squats
The most popular squat exercise among all athletes, bodybuilders, oly lifters and fitness models.

2)Front squats
Another squat exercise that is popular among athletes and crossfiters, it engages your core in the movement.

3)Zercher squats
This is an advanced form of front squats that engages your core even more.

4)Overhead squats
One of the hardest forms of  squats that engages more muscles of your body.

5) Body-weight squats
A calisthenics squat exercise that you should do once in a while with the famous ass to grass technique.

6)Jump squats
A great squat exercise to put in a HIIT session or as a burn out in the leg day.

7)Bulgarian squats
This exercise will really make your hips and glutes sore.

8)Goblet squats
This exercise is great to perform a squat properly.

Now, get up and do your SQUATS.

Thank you
IR.

Back and triceps workout + wod

I usually mix split workouts with crossfit WOD's.
Back and triceps day may look something like this.

Part 1: Back



Pull Ups

Weighted Pull Ups 5 sets * 10,8,6,6,6 reps
BB Bent over rows 4 sets * 8-10 reps
Behind the neck Lat Pull Down 4 sets * 8-10 reps
DB One hand rows 4 sets * 8-10 reps
Deadlifts 4 sets* 10,8,5,5 reps

Deadlift



Diamond Push Ups



Part 2: Triceps

Skull Crushers 4 sets *  8-10 reps
Cable push down 4 sets * 8-10 reps
DB one hand Over Head Extension 3 sets * 8-10 reps
Diamond Push Ups 3 sets untill failure (feel the burn)




Part 3:Crossfit WOD
13.2 WOD
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15/75 Box jumps, 24"/20" box

13.2 WOD

* 115/75 = weight for men/weight for women
   24"/20" = height for men/height for women



What do you think?

Thank you
IR.

Thoughts Thursday

This article was posted by Heather Waghorn in Health, wealth and wellbeing.

 

10 fitness thoughts and quotes to start your day

 

Some of these are my own creation, some I’ve just heard and have stuck in my mind, and others come from books and the internet. All of them make me smile and give me inspiration in different ways and hopefully will do the same for you.

 

1) The smug feeling you get after a workout is far better than the guilty feeling you get if you’ve given exercise the cold-shoulder.

2) “Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today’. ” Peter Maher, Canadian elite marathon runner

 

3) Exercise is like mouthwash. If you can feel the burn, it’s working!

 

4) “Apart from the survival advantage when escaping a sinking ship in a cold ocean, being too fat has nothing but downsides.” Mike Stroud, Survival of the Fittest

 

5) “Think of it like sex or a tax rebate. A little is always better than nothing. If all you have is 17 minutes to fit in a run, then run for 17 minutes.” Runner’s World.

 

6) Every morning in Africa, a gazelle wakes up. It knows that it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows that it must out run the slowest gazelle or it will starve. It doesn’t matter whether you are a lion or gazelle. When the sun comes up you had better be running!

 

7) Conditions are never just right. People who put off doing things until all factors are favourable, achieve nothing.

 

8) Sweat cleanses from the inside. It comes from places a shower will never reach!

 

9) Force yourself outside the door, once your out, that’s the hardest bit of the workout over and done with.

 

10) The more “buts”, the bigger the BUTT!

 

So that’s the motivational bit, now get out there and train!

 

Thank You.

IR.
 

Full Body workout

I started to do full body workouts after I began to get bored of doing split workouts. One advantage of full body workouts over split workouts that you can go to the gym only two times a week if you are really busy for some time.

What I do now is that I go for full body workouts for few weeks then I go back to the split workout routines and I put some bodyweight workouts, crossfit workouts and HIIT sessions in between.

When you do a full body workout you perform only one or two exercises for every muscle group and you go heavy. Each exercise is 3 sets * 6 to 8 reps with 45 seconds to 1 minute rest in between sets.

A friend of mine perform two exercises for each of legs, chest, back, shoulders and one exercise for each of biceps, triceps and abs. Each exercise is 3 sets * 8,6,4 reps. So he performs the first set with a heavy weight for 8 reps then goes heavier in the second set with 6 reps and finishes with a third set of 4 reps as heavy as he can. The most imprtant thing that this works for him, I mean you can try and see what works for you, you will feel it.

Another friend goes full body on two days, the first day is for the front body, training chest, shoulders, biceps, abs and quads. While the other day is for the back body, training rear shoulders, back, triceps, glutes, hamstrings and calves. This is the only person I know that splits his workout that way but I thought to share.

As for myself, I found a workout program on the internet that I will share in a moment, this program works really good for me. An advantage of this program is that it mixes heavy weight lifting with body weight training, HIIT and HIRT. You can't get bored of this program.

It's called werewolf training and it alternates upper body training days with lower body training days.

The program is as the following:

Acronym Key:

• BB – barbell
• DB – dumbbell
• OH – overhead
• HIIT – high intensity interval training
• HIRT – high intensity resistance training
• AMAP – as many as possible

The Routine

• Workout 1
• BB bench press – 4 x 5
• DB one arm rows – 3 x 8
• DB incline bench press – 3 x 10
• a) Body weight or assisted pull ups – 3 x 12
• b) DB standing alternating shoulder press – 3 x 15
• a) DB standing alternating bicep curl – 3 x 12, 8, 5
• b) DB standing two hand OH triceps press – 3 x 8
• Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
  a) 20 push ups
  b) 100 jump rope jumps
  c) 20 inverted rows


• Workout 2
• BB back squats – 4 x 5
• a) BB alternating lunges – 3 x 8
• b) Seated calf raises – 3 x 10
• Box jumps – 2 x 50 for time
• a) BB good mornings – 3 x 12
• b) Standing calf raises – 3 x 15
• Optional Tabata Body Weight Squats – 5 sets – AMAP in 20 secs, rest 10 secs, repeat. Record # of reps.
• Abdominal giant set
  a) Reverse crunch – 3 x AMAP
  b) Fold ups – 3 x AMAP
  c) Russian twist w/ medicine ball – 3 x 15


• Day Off

 

• Workout 3
• BB bent over rows – 4 x 5
• DB bench press – 3 x 8
• Weighted or assisted chin ups – 3 x 10
• a) Standing OH press – 3 x 8
• b) BB standing bicep curl – 3 x 12
• a) Dips – 3 x 8
• b) DB side raise – 3 x 12
• Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
  a) 20 kipping pull ups
  b) 10 squat thrusters
  c) 5 BB hang snatch with 25% of your max bench


• Workout 4


• BB deadlift – 4 x 5
• a) BB jump squats w/ 33% of 1 rep max – 3 x 10
• b) BB shrugs 3 x 12
• Glute-ham raises – 3 x AMAP
• a) Step ups holding DBs – 3 x 12
• b) Seated calf raise – 3 x 5
• Optional HIIT Session: Overhead Squats w/ 20% 1 rep squat max – 4 sets – AMAP in 20 sec, 60 sec of wall sits, repeat
• Abdominal giant set
  a) Windshield wipers – 3 x AMAP
  b) Ab wheel roll outs – 3 x AMAP
  c) Situps w/ medicine ball on chest – 3 x 8


• Day Off
• Optional Day Off #2
• Workout 5


• BB incline bench press – 4 x 5
• Neutral grip t-bar or cable rows – 3 x 8
• Standing OH press – 3 x 10
• a) Weighted or assisted pull ups – 3 x 12
• b) DB bench press – 3 x 15
• a) DB one arm concentration curls – 3 x 12, 8, 5
• b) Skull crushers – 3 x 12, 8, 5
• Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
  a) 20 wall balls – medicine ball toss and catch
  b) 10 squats thrusters
  c) 5 BB hang cleans with 33% max bench


• Workout 6
• BB back squats – 4 x 5
• a) Single leg stiff leg deadlift holding DBs – 3 x 8
• b) Seated calf raises – 3 x 12
• DB walking lunges – 3 x 10
• a) BB Romanian deadlifts – 3 x 15
• b) Standing calf raises – 3 x 5
• Optional Tabata Body Weight Squats – 5 sets – AMAP in 20 secs, rest 10 secs, repeat. Record # of reps.
• Abdominal giant set
  a) Vertical leg raise or captain’s chair – 3 x AMAP
  b) Bicycle maneuver – 3 x AMAP
  c) Ab wheel roll outs – 3 x AMAP


• Day Off
• Workout 7
• BB bent over rows – 4 x 5
• DB incline bench press – 3 x 8
• BB shrugs – 3 x 10
• a) Body weight or assisted chin ups – 3 x AMAP
• b) DB reverse flyes – 3 x 12, 8, 5
• a) Dips – 3 x 5
• b) DB standing alternating bicep curl – 3 x 12, 8, 5
• Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
  a) 10 handstand push ups (or military press)
  b) 20 diamond push ups
  c) 50 jumping jacks


• Workout 8
• BB deadlift – 4 x 5
• a) BB front squat – 3 x 8
• b) Toe push on sled – 3 x 12
• BB side lunges – 3 x 10
• a) Pistol squats – 2 x 12
• b) One leg curl – 2 x 12
• Optional HIIT Session: Sumo Deadlifts w/ 20% 1 rep deadlift max – 4 sets – AMAP in 20 sec, 60 sec of wall sits, repeat.
• Abdominal giant set
  a) Medicine ball sit up toss – 3 x 20
  b) DB side bends – 3 x 12
  c) Flutter kicks – 3 x AMAP


• Day Off
• Optional Day Off #2
• Workout 9


• BB bench press – 3 x 5 (120% of 5 rep max)
• Weighted or assisted chin ups – 3 x 5 (120% of 5 rep max)
• DB one arm clean and press – 3 x 8
• a) DB one arm row – 3 x 12
• b) Explosive push ups w/ clap if possible – 3 x 7
• a) Tricep cable push downs – 3 x 12, 8, 5
• b) Hammer curls – 3 x 12, 8, 5
• Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
  a) 20 inverted rows
  b) 20 mountain climbers
  c) 10 medicine ball smash (throw to ground)


• Workout 10


• BB deadlift – 5 x 5,2,1,1,1
• a) Donkey calf raises – 3 x 8
• b) BB Shrugs – 3 x 7
• BB squats – 5 x 5,2,1,1,1
• Glute-ham raises – 3 x AMAP
• Optional Tabata Body Weight Squats – 5 sets – AMAP in 20 secs, rest 10 secs, repeat. Record # of reps.
• Abdominal giant set
  a) Ab wheel roll outs – 3 x AMAP
  b) Reverse crunches – 3 x AMAP
  c) Fold ups – 3 x AMAP


• Day Off
• Workout 11


• BB bent over rows – 3 x 8
• DB bench press – 3 x 8
• Body weight or assisted chin ups – 3 x AMAP
• Standing OH press – 3 x 10
• a) Dips – 3 x 8
• b) BB standing bicep curl – 3 x 8
• Optional HIRT cardio for those wishing to minimize fat gain: Complete the following superset as fast as possible, 3 times without any rest and record your time:
  a) 5 hang cleans w/ 25% of 1 rep bench max
  b) 5 push press w/ same weight
  c) 5 squats w/ same weight


• Workout 12


• BB deadlift – 3 x 8
• a) BB front squats – 3 x 8
• b) Standing calf raise – 3 x 10
• One leg curl – 3 x 10
• BB jump squats w/ 20% of 1 rep max – 2 x 20 for time
• Abdominal giant set
  a) Windshield wipers – 3 x AMAP
  b) Sit ups w/ medicine ball or plate – 3 x 8
  c) Bicycle maneuver – 3 x AMAP


• Day Off
• Optional Day Off #2
  

Read more: http://www.projectswole.com/weight-training/werewolf-training-a-weightlifting-routine-to-gain-muscle/#ixzz19nAi72TM

 

Once again, I found this workout program on the internet and I wanted to share it with you, and I want to thank whoever designed this brilliant program.

 

 

 At the end it depends on you and on what works for you. You can try and you will feel if it works for you or not.

Thank you.
IR.