I have really slacked off on blogging lately so I'll try and catch up. After the last show we did, AL State Championships, we decided it was time to shut it down for awhile. I have been contest dieting for way too long. It's funny how you get so caught up in preparing for a show. It's really an all or nothing kind of deal. You either dive head first and all in, or you're just wasting your time. Problem with that is you let everything else just sort of slide. Not good!
So we have been backing up a little bit of the "it's all about me" sport and focusing on other things, mainly our fitness business, HammerFitBody. We have built the business up to a dozen or so very competitive and driven clients and it takes alot of time to make sure all of them stay on track and reach their own goals.
We came up with this idea last year to offer online training and nutritional planning services to people who just wanted to get in shape and live a healthy lifestyle. As it has turned out most of our clients are competitors. Does that mean the general population just doesn't care enough about their health to invest $100? Some folks just don't get it! At the time there didn't seem to be many people doing this. Now I read even Branch Warren has jumped on the band wagon. There are so many boot camps out there they are running into each other and everybody it seems is a "personal trainer" these days. If you've got $600 to spend on a certification, you must be a guru. I'm not even going to get started on that subject, maybe another blog post.
The only reason I brought that up was to talk about how the focus on my contest prep has now changed to prep for other people as well as keeping my eye on the goal. There is definitely a balancing act there to be sure. I can easily sit down and work on training splits and diet tweaks for clients for hours on end only to suddenly to realize I have not eaten in 4 hours! Not a big deal for most, but to a competitive bodybuilder in an off season mass program, disastrous consequences. If I don't force feed myself every 2 or 3 hours, my metablolisn slows and I loose my appetite. The longer this process occurs the worse it gets. I mean it's alot easier not to eat all day than it is to eat every 2 hours. For those of you that don't compete try it sometimes. Eat 50 grams of protein and 75 grams of carbs every 2 hours to see what I mean. Lisa and I were talking about this subject last night, you are either in or you're out, there is no in between. If you half ass this, then you're wasting your time. Training hard and intense in the gym comes easy for me, I've been doing that for over 35 years, it's second nature. But stuffing yourself with food constantly is alot of work! And in off season, the mid section sure doesn't look the same. Now instead of getting the "you look amazing remarks", "it's wow you sure are thick, you must have really gotten stronger! Ugh!
I don't need to be stronger. I was strong when I was 30. Hell I was strong when I was 40. Now I'm 50 pushing 60 and I'm still strong, hell I may be stronger now than I was at 30! That's sick. I don't train to be strong. I train to be build my body into something it has never been before. Always trying to improve. The problem is the more you train, the bigger you get, the stronger you get, the heavier weight you lift (always got to improve), the more susceptible to injuries you become. Especially as you age your tendons and ligaments become less flexible. So it's an ever evolving chess match between me and myself. I'm always researching, listening to the pros, and the pro's advisers, especially the older ones. Not knocking the young guys, but just like the comment about everybody's a trainer now, you have to have lifetime experience to really know what works and what doesn't. You don't get this out of a book or a training coarse for an exam. You get this info from decades of trials, failures, re-thinking and experimentation.
I threw this comment up on face book yesterday just to see who would get what I was talking about. "What is worse, lifting as heavy and as intense as you can while contest dieting when your joints are dry or lifting insanely heavy during off season when you are full and at your strongest?" It's an interesting question if you stop and think about it. For those of you that have dieted down for a show know that when you start to dry out, not only does the water leave where you want it too but it leaves everywhere else as well, mainly your joints. If you have nagging injuries, creaky joints, tendinitis, etc., dry yourself out and still train intense, you will feel every ache and pain to the 10th degree, because the lubrication of the joints has been depleted. Now compare that with off season, you're bigger, fuller, full of water, stronger. The object of off season training is to improve. That normally means bringing up lagging body parts, improving, growing. To grow you must eat, rest and train as heavily as possible. I left the gym yesterday gong what the heck is going on?! I just used as much weight on every exercise I did that the machine or bar would hold! Sometimes I don't even realize I'm doing it! The stronger you get the more weight you throw on there. It's not an ego trip for me I don't have anything to prove, been there, done that. It's just instinctive. Always improving. Sorry I rambled just my crazy thought process after a mega blast of back work. My back is stronger than my mind sometimes!
So for me for the next several months it's about improvements. Improving my family, the business, my clients, my family, my life and not least of all my bodybuilding (hobby) as Lisa calls it. You notice family is in there twice.
I am seriously dialed in on one goal as it pertains to bodybuilding. The 2011 Masters
over 50 overall title. It's being held in Pittsburgh on July 22. That gives me 9 months to prepare. The last month makes it 10 months. I have already made some sizable gains in my legs which were and are my weakness. But we have a plan and I think it is a good one. I have really great people in my corner, my friends are few but awesome. My wife is the greatest supporter in the world. What else can I ask for? It's up to me. I ask my clients this all the time, it's all about how bad you want something. I want this pretty bad. Not life threatening, I will kill for bad, but I will be very smart on how I approach this and know I'm only going to get out of my prep what I put into it. I read a great comment this morning from George Farah about his clients, "you can tell the ones that did exactly what I told them to and the ones that did most of what I told them to. The ones that listened are the ones that have the hardware in their hands, the ones that didn't listen to everything I said, are blaming me for their placings."
Great comment from George. If you need a trainer, find out what they are all about. Once you select them to be your advisor, trust them to guide you and do what ever it is they tell you to do. If you don't agree with something, discuss it before you go off and listen to someone else or just do something on the fly.
If you need some help with your overall fitness or competition prep hit me up at hammerfitbodybuilding@gmail.com. Only those who can listen need apply.
Got go eat! Lata!
Peace and Stay Strong!
Thursday, October 28, 2010
Wednesday, September 1, 2010
My Training Philosphy
I get a lot of questions on how to train. Everyone knows to go to the gym and throw around some weight until you get pumped up. But there is actually a science behind this that folks like Tom Platz, Dorian Yates and Arnold as well as many others have developed that I have been studying for the last 20 years or so and I will share some of that philosophy with you here.
First of all the term working out for me is for something other than what I do. HammerFitBody Trainees do not work out. We train. And by that I mean we walk into a gym and it's lights out time! No time for any bullshit. I am there for one reason and one reason only. This is my sanctuary. Do not cross me in there or you will regret it. I came to do a job not socialize. I am here to improve myself. To do what no other can do for me. To push myself to the point of extreme exhaustion. When I leave, there will be no doubt in my mind that I could not have done anything else to make improvements on that given day at that given time.
Rules of engagement:
1. Cover up and shut up. We're not here for a fashion show. Wear clothing that will help you stay warm. To avoid injuries you must keep the muscles trained warmed up at all times. Layering with t-shirts and sweatshirts is a good idea so you take off layers as you get warm. When you start to feel you are not warm add layers back accordingly.
We are not here to socialize. Everyone in the gym is going to want to talk to you, while you train is not a good time for this. Try to socialize with friends when you get to the gym for a couple minutes, then get to work, once work has begun, ignore outsiders, if they are not helping you do your work, they are of no importance to you at this moment. This may sound harsh, but like I said this is not the time to be making friends. You are going to have people coming up to you asking for advice, and you are going to want to help them. Find a way to do this without interrupting your training. As shortly as you can, your reply can be, "I would love to help you with that, let me get back to you as soon as I finish my training." After awhile of responses such as that one, folks will start to get it that you are very serious about what you are doing and they will reconsider interrupting you next time. Be polite but to the point.
2. Intensity of training. When we are doing our work sets of different exercises they are done to complete failure. There are several ways to accomplish this. My favorite and a principal taught by Dante is called rest pause. This has been around forever but I like his version the best. Perform an exercise with the heaviest weight possible for a prescribed rep range, we will use 8-10 as an example. After you have done the 10 reps, rack the weight or set it down, rest for 15 seconds, then restart the exercise for another 4-5 reps, repeat this process until you have reached 20 reps or until complete mechanical failure. In others words there is no way you can move the weight at all. You have completely exhausted the muscle group you are training. Another method of training to failure is by drop set. Train with a prescribed weight to failure then drop the weight by approximately 10% and train to failure again. Keep repeating this process until you have reached complete mechanical failure.
Another form of training to failure is a method taught by Hany Rambod called FST-7. This is great for bringing up lagging body parts. FST-7 (Fascia Stretching Training for 7 sets) is built around the principal of stretching fascia that surrounds the muscle tissue. As this fascia is stretched is allows for more area for the muscle tissue to expand. Think of this like filling a ballon full of water. The larger the balloon is stretched, the more water it will hold. FST-7 training is performed by picking a weight that you can complete 8-12 reps with. After each set, you should stretch the muscle you are training for 5-7 seconds and sip some water, the rest period between sets should be between 30-45 seconds. Normally you would reserve this training for near the end of your training day since it is going to be very taxing and energy expenditures will be high. For advanced training you can also do what Hany refers to as pre-loading FST-7, which is to start the bodypart with FST-7 instead of at the end. The most extreme form is called pre-load and re-load. That is doing FST-7 at the beginning and at the end. This should not be done more than once a month, since it will very much so be tearing down muscle tissue at a rapid rate.
3. Diet and hydration. I get alot of how do you look like that questions. "You must spend hours a day in the gym." Actually diet is 80% of bodybuilding. The training is something we do to shape the muscular structure but the actual definition and hard look of a bodybuilder is created through diet. There are many types of diets and one may argue that one is better than another. I would argue there is no diet plan that is good for any 2 individuals. Nutrition is very specialized and has to be developed by trial and error planning. After 3 weeks on a particular plan you can start to see changes and adjust accordingly.
Proper hydration is a must. Again a mistake lot of bodybuilders (me included) have made is not drinking enough water. We must remember the main material in muscle tissue is water. When we restrict our water intake the muscle begins to flatten or loose it roundness. Drink at least 1 gallon of water a day if you are training intensely and at least 1/2 gallon a day if you are resting. Remember to sip water all day, not wait until you get thirsty.
4. And lastly but maybe the most import rule. Develop a plan. Execute the plan to the letter. Don't deviate from the plan. Don't let others disrupt you from following the plan. If you feel the plan is not working or maybe it needs to be tweaked, first give it a chance to succeed. Most bodybuilding techniques take to time to develop success. Be patient and work your ass off, it will work if you have done your homework and know what works best for you and what it takes to accomplish your goals.
5. Rest. This is the time we grow. Training tears muscle tissue down. Resting and eating builds muscle tissue back up and enables it to grow. Rest days are just that. Get your rest and eat all your meals for maximum growth potential.
Bodybuilding training is very simple actually much like life itself. If you want to succeed, set a goal, devise a plan, stick to the plan, put all the effort you have into carrying out the plan.
Peace and Stay Strong!
First of all the term working out for me is for something other than what I do. HammerFitBody Trainees do not work out. We train. And by that I mean we walk into a gym and it's lights out time! No time for any bullshit. I am there for one reason and one reason only. This is my sanctuary. Do not cross me in there or you will regret it. I came to do a job not socialize. I am here to improve myself. To do what no other can do for me. To push myself to the point of extreme exhaustion. When I leave, there will be no doubt in my mind that I could not have done anything else to make improvements on that given day at that given time.
Rules of engagement:
1. Cover up and shut up. We're not here for a fashion show. Wear clothing that will help you stay warm. To avoid injuries you must keep the muscles trained warmed up at all times. Layering with t-shirts and sweatshirts is a good idea so you take off layers as you get warm. When you start to feel you are not warm add layers back accordingly.
We are not here to socialize. Everyone in the gym is going to want to talk to you, while you train is not a good time for this. Try to socialize with friends when you get to the gym for a couple minutes, then get to work, once work has begun, ignore outsiders, if they are not helping you do your work, they are of no importance to you at this moment. This may sound harsh, but like I said this is not the time to be making friends. You are going to have people coming up to you asking for advice, and you are going to want to help them. Find a way to do this without interrupting your training. As shortly as you can, your reply can be, "I would love to help you with that, let me get back to you as soon as I finish my training." After awhile of responses such as that one, folks will start to get it that you are very serious about what you are doing and they will reconsider interrupting you next time. Be polite but to the point.
2. Intensity of training. When we are doing our work sets of different exercises they are done to complete failure. There are several ways to accomplish this. My favorite and a principal taught by Dante is called rest pause. This has been around forever but I like his version the best. Perform an exercise with the heaviest weight possible for a prescribed rep range, we will use 8-10 as an example. After you have done the 10 reps, rack the weight or set it down, rest for 15 seconds, then restart the exercise for another 4-5 reps, repeat this process until you have reached 20 reps or until complete mechanical failure. In others words there is no way you can move the weight at all. You have completely exhausted the muscle group you are training. Another method of training to failure is by drop set. Train with a prescribed weight to failure then drop the weight by approximately 10% and train to failure again. Keep repeating this process until you have reached complete mechanical failure.
Another form of training to failure is a method taught by Hany Rambod called FST-7. This is great for bringing up lagging body parts. FST-7 (Fascia Stretching Training for 7 sets) is built around the principal of stretching fascia that surrounds the muscle tissue. As this fascia is stretched is allows for more area for the muscle tissue to expand. Think of this like filling a ballon full of water. The larger the balloon is stretched, the more water it will hold. FST-7 training is performed by picking a weight that you can complete 8-12 reps with. After each set, you should stretch the muscle you are training for 5-7 seconds and sip some water, the rest period between sets should be between 30-45 seconds. Normally you would reserve this training for near the end of your training day since it is going to be very taxing and energy expenditures will be high. For advanced training you can also do what Hany refers to as pre-loading FST-7, which is to start the bodypart with FST-7 instead of at the end. The most extreme form is called pre-load and re-load. That is doing FST-7 at the beginning and at the end. This should not be done more than once a month, since it will very much so be tearing down muscle tissue at a rapid rate.
3. Diet and hydration. I get alot of how do you look like that questions. "You must spend hours a day in the gym." Actually diet is 80% of bodybuilding. The training is something we do to shape the muscular structure but the actual definition and hard look of a bodybuilder is created through diet. There are many types of diets and one may argue that one is better than another. I would argue there is no diet plan that is good for any 2 individuals. Nutrition is very specialized and has to be developed by trial and error planning. After 3 weeks on a particular plan you can start to see changes and adjust accordingly.
Proper hydration is a must. Again a mistake lot of bodybuilders (me included) have made is not drinking enough water. We must remember the main material in muscle tissue is water. When we restrict our water intake the muscle begins to flatten or loose it roundness. Drink at least 1 gallon of water a day if you are training intensely and at least 1/2 gallon a day if you are resting. Remember to sip water all day, not wait until you get thirsty.
4. And lastly but maybe the most import rule. Develop a plan. Execute the plan to the letter. Don't deviate from the plan. Don't let others disrupt you from following the plan. If you feel the plan is not working or maybe it needs to be tweaked, first give it a chance to succeed. Most bodybuilding techniques take to time to develop success. Be patient and work your ass off, it will work if you have done your homework and know what works best for you and what it takes to accomplish your goals.
5. Rest. This is the time we grow. Training tears muscle tissue down. Resting and eating builds muscle tissue back up and enables it to grow. Rest days are just that. Get your rest and eat all your meals for maximum growth potential.
Bodybuilding training is very simple actually much like life itself. If you want to succeed, set a goal, devise a plan, stick to the plan, put all the effort you have into carrying out the plan.
Peace and Stay Strong!
10 Commandments of Lifting for Bodybuilding
1. Lift Big - To grow in the gym, you have to lift big. Lifting big means going as heavy as you can with strict, form.
2. Mix Things Up - The body resists change. It prefers regimentation. To grow muscles, you need to keep your body guessing. You don't want your muscles to adapt to any exercise or routine. So mix up your routines and exercises from time to time.
3. Stick To The Basics - Too many lifters add too many different exercises for each body part. To get the most out of training, work your routine around basic compound movements like the squat, bench press, military press, barbell rows, and the like.
4. Warm Up - Warming up isn't for pussies. It helps prevent injuries. It keeps you out of bed and in the gym.
5. Minimize Sets, Maximize Intensity - Some hardcore lifters do 40 sets for legs or 20 sets for arms and grow. For most of us, this is not good. Find out what works best for you.
6. Free Weights - While machines can be good for isolating muscles, free weights involve ancillary muscles and are therefore better for putting on maximum size.
7. Minimum Reps - For maximum muscle, keep reps in the 6-10 rep range.
8. Strict Form - What do you want, an impressive physique or to struggle lifting an impressive weight? Strict form is key.
9. Muscle Groups - Focus on working larger muscle groups before working smaller one.
10. Eat Right, Eat Often - Eat 5-6 meals per day. Discipline your body. It craves it. Use supplements like a meal replacement or protein powders only if you need to.
2. Mix Things Up - The body resists change. It prefers regimentation. To grow muscles, you need to keep your body guessing. You don't want your muscles to adapt to any exercise or routine. So mix up your routines and exercises from time to time.
3. Stick To The Basics - Too many lifters add too many different exercises for each body part. To get the most out of training, work your routine around basic compound movements like the squat, bench press, military press, barbell rows, and the like.
4. Warm Up - Warming up isn't for pussies. It helps prevent injuries. It keeps you out of bed and in the gym.
5. Minimize Sets, Maximize Intensity - Some hardcore lifters do 40 sets for legs or 20 sets for arms and grow. For most of us, this is not good. Find out what works best for you.
6. Free Weights - While machines can be good for isolating muscles, free weights involve ancillary muscles and are therefore better for putting on maximum size.
7. Minimum Reps - For maximum muscle, keep reps in the 6-10 rep range.
8. Strict Form - What do you want, an impressive physique or to struggle lifting an impressive weight? Strict form is key.
9. Muscle Groups - Focus on working larger muscle groups before working smaller one.
10. Eat Right, Eat Often - Eat 5-6 meals per day. Discipline your body. It craves it. Use supplements like a meal replacement or protein powders only if you need to.
Tuesday, August 17, 2010
August 17 - 11 Days out from NPC State
Well it's been a few days since I posted anything, sorry bout that! Been super busy trying to get this tired ass ole body ready for the Alabama State Championships on the 28th. It's time to be all consuming trying to dial in for this show.
Training my ass, I mean literally, training my ass off, as my friend Mike Horn would say! I have finally got it in my thick skull that conditioning doesn't mean starving and less calories just means flat ass physique.
So I have been careful to get my carbs in everyday even though I still see a fat ass in the mirror! Hmmm, I think I am starting to sound a little mental! Well maybe I am, I got to do whatever it takes and I think I'm making good progress. Started on a really strong fat burner so maybe that will do the trick to get that last tiny bit off and be truly shredded down this time.
I'm doing as much cardio as my body tells me to. I've gotten better at listening. If I'm tired I sit down, if I feel good I hit it! Simple as that. No need to make it complicated.
To later, I will keep hammerin away and see what happens.
Peace and Stay Strong!
Training my ass, I mean literally, training my ass off, as my friend Mike Horn would say! I have finally got it in my thick skull that conditioning doesn't mean starving and less calories just means flat ass physique.
So I have been careful to get my carbs in everyday even though I still see a fat ass in the mirror! Hmmm, I think I am starting to sound a little mental! Well maybe I am, I got to do whatever it takes and I think I'm making good progress. Started on a really strong fat burner so maybe that will do the trick to get that last tiny bit off and be truly shredded down this time.
I'm doing as much cardio as my body tells me to. I've gotten better at listening. If I'm tired I sit down, if I feel good I hit it! Simple as that. No need to make it complicated.
To later, I will keep hammerin away and see what happens.
Peace and Stay Strong!
Monday, August 9, 2010
August 9 2010
Last night we decided I will in fact be competing in the NPC AL State Championship. It had been my goal all along but I got side tracked a bit competing in the Power Shack Classic.
I thought that was a freaking disaster but after a conversation with Mike Horn who was judging the event I realized two things.
(1) Just as I had planned the Biloxi event was a trial run and I had no illusions of actually winning my class. I went there to get up in front of judges and practice my presentation. As Mike pointed out, it was a good move since there were 2 national judges working the event, so I got some face time with judges that will be at the national show in July.
(2) My weakness is the obvious lack of density in my lower quads but more importantly my conditioning is just not anywhere near what it needs to be. I need to focus on getting all the bodyfat off not just low.
So here we go,with 3 weeks to prepare, I think I can tighten up in time to make a good showing at the State and maybe if all the stars align right finally pull off a class victory.
Been really focusing on legs and have split them into 3 days a week, Monday - quads, Wednesday - Hams and then either Friday or Saturday hitting quads again. Today was a great quad day and I made some major strides in my form while squatting. Getting lower in depth than I ever had before so I feel good about my progress. Squatted in combat boots for the first time today and they definitely help stabilise the ankles when the weight gets heavier, Got some strange looks from the civilians but who cares as long as I'm getting it done.
Until next time
Peace and Stay Strong
Friday, August 6, 2010
Incorporating cardio into your training while developing lean muscle
Cardio:
First, finding your heart rates:
Target heart rate (THR). In general terms, your THR is 60-80% of your maximum heart rate. The Karvonen Method of calculating THR is one of the most effective methods to determine target heart rate because it takes into account resting heart rate. Here's how to find your THR.
1. Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example, (76 + 80 + 78) / 3= 78.
2. Find your maximum heart rate and heart rate reserve.
Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be: 220 - 24 = 196.
Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example, HRmaxRESERVE = 196 - 78 = 118
3. Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example,
(118 * 0.6) + 78 = 149.
4. Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,
(118 * 0.8) + 78 = 172.
5. Combine the values obtained in steps 3 and 4 and divide by the number 2. For example, (149 + 172) / 2 = 161 (You can get the same result by simply multiplying HRmaxRESERVE by 0.7 and adding to it RHR).
Here's a simple HIIT scheme. Choose your weapon (spinner, treadmill, climber, outdoor jog and run) and plan on twelve minutes of output. Start an easy warm up for four minutes, stepping it up comfortably as the minutes progress. You should now be in your THR, now blast it (get into your HR Max) for thirty seconds and back off for thirty seconds, blast it for thirty and back off for thirty. Repeat this thirty-thirty interval for a total of six sets, that is, six minutes. The final two minutes are committed to a gradual decrease in intensity and cooling off.
Incorporating your cardio into your training with the proper timing is CRUCIAL. If you do too much or at the wrong time you are wasting your efforts in your training and will not realize maximum gains and over train. Overtraining will result in a flat and stringy physique.
Typical Muscle Gain Training Split incorporated with fat burner cardio training:
Quads NO CARDIO
Arm Day Fasting HIIT
Rest Day Fasting Steady State Cardio – if you are behind in the BF war, do another Steady State session later in the day
Back Day Post Training HIIT
Hams Day Post Training Steady State Cardio – mild intensity and length walking outdoors recommended
Weekends Optional Steady State
This is my recommendation for cardio while developing lean muscle. If you have BF (bodyfat)issues, then use fasting cardio every day until it is under control. However you need to discuss this with me before hand. This is extreme and dangerous if not handled properly and will burn up any lean leg muscle you have developed.
It is crucial not to over train if trying to develop great legs. Can’t emphasis this enough. Also carbs must be eaten to fill out muscle bellies and help burn body fat.
Peace and Stay Strong!
- HIIT = High Intensity Interval Training aka Hellish Insane Idiotic Torture
- Steady State = Working up to your target heart rate and maintaining it for a sustained period of time
- Fasting Steady State is the best for burning body fat
- HIIT is less time consuming
Target heart rate (THR). In general terms, your THR is 60-80% of your maximum heart rate. The Karvonen Method of calculating THR is one of the most effective methods to determine target heart rate because it takes into account resting heart rate. Here's how to find your THR.
1. Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example, (76 + 80 + 78) / 3= 78.
2. Find your maximum heart rate and heart rate reserve.
Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be: 220 - 24 = 196.
Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example, HRmaxRESERVE = 196 - 78 = 118
3. Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example,
(118 * 0.6) + 78 = 149.
4. Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,
(118 * 0.8) + 78 = 172.
5. Combine the values obtained in steps 3 and 4 and divide by the number 2. For example, (149 + 172) / 2 = 161 (You can get the same result by simply multiplying HRmaxRESERVE by 0.7 and adding to it RHR).
Here's a simple HIIT scheme. Choose your weapon (spinner, treadmill, climber, outdoor jog and run) and plan on twelve minutes of output. Start an easy warm up for four minutes, stepping it up comfortably as the minutes progress. You should now be in your THR, now blast it (get into your HR Max) for thirty seconds and back off for thirty seconds, blast it for thirty and back off for thirty. Repeat this thirty-thirty interval for a total of six sets, that is, six minutes. The final two minutes are committed to a gradual decrease in intensity and cooling off.
Incorporating your cardio into your training with the proper timing is CRUCIAL. If you do too much or at the wrong time you are wasting your efforts in your training and will not realize maximum gains and over train. Overtraining will result in a flat and stringy physique.
Typical Muscle Gain Training Split incorporated with fat burner cardio training:
Quads NO CARDIO
Arm Day Fasting HIIT
Rest Day Fasting Steady State Cardio – if you are behind in the BF war, do another Steady State session later in the day
Back Day Post Training HIIT
Hams Day Post Training Steady State Cardio – mild intensity and length walking outdoors recommended
Weekends Optional Steady State
This is my recommendation for cardio while developing lean muscle. If you have BF (bodyfat)issues, then use fasting cardio every day until it is under control. However you need to discuss this with me before hand. This is extreme and dangerous if not handled properly and will burn up any lean leg muscle you have developed.
It is crucial not to over train if trying to develop great legs. Can’t emphasis this enough. Also carbs must be eaten to fill out muscle bellies and help burn body fat.
Peace and Stay Strong!
Wednesday, August 4, 2010
August 4 Training Log
Hams
10 min warmup on stationary bike followed by 10 minutes stretching
RP = 15 second rest pause
Sumo Stance Leg Press
4 PES (plates each side) x 15
6 PES x 15
7 PES x 15
9 PES x 12 RP + 10 RP + 10
Stiff Leg Dead Lifts
135 x 12
225 x 12
315 x 12
405 x 10 RP + 10 RP + 10
Hip Adduction Machine
200 x 15
250 x 15
295 x 12 RP + 10 RP + 8
Unilateral Leg Curls
80 EL (each leg) x 12
90 EL x 12
110 EL x 10 RP + 4 RP + 3
60 second static stretch
Low Back
3 each Giant Sets
Glute Machine 150 x 15/Reverse Hyperextensions x 15/Reverse Kickbacks x 15
10 min warmup on stationary bike followed by 10 minutes stretching
RP = 15 second rest pause
Sumo Stance Leg Press
4 PES (plates each side) x 15
6 PES x 15
7 PES x 15
9 PES x 12 RP + 10 RP + 10
Stiff Leg Dead Lifts
135 x 12
225 x 12
315 x 12
405 x 10 RP + 10 RP + 10
Hip Adduction Machine
200 x 15
250 x 15
295 x 12 RP + 10 RP + 8
Unilateral Leg Curls
80 EL (each leg) x 12
90 EL x 12
110 EL x 10 RP + 4 RP + 3
60 second static stretch
Low Back
3 each Giant Sets
Glute Machine 150 x 15/Reverse Hyperextensions x 15/Reverse Kickbacks x 15
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