Flex Fuel Family,
So as we really dive into personally my favorite time of the year, a lot of our goals or aspirations for making ourselves healthier kind of get put on the back burner… we don't like to admit it but they do. So as we enjoy this season and look at possible new ways to "spice" up the workout routine, I want to personally talk about the ones that want to grow in size and strength! So I get asked from time to time about my training routine and the funny thing is, I laugh somewhat not because of the question but because really the answer I give. You know with all the crazy things we are seeing out there these days with all these new "programs" or "routines" it's hard for your average joe or even someone trying to get out of a plateau to decide! Now, your body is an amazing machine, it's built to adapt, so if you do the same things or routines time and time again your body is not going to change because it doesn't have to. Eventually the real crappy thing about it is you'll actually start to notice your body getting weaker and even losing size!!! What!? You didn't change anything...training hard....eating right...so what gives?? Well the problem is, once your body has adapted to it, it starts to figure out ways to "cut corners" and what I mean by that is it basically tries to get rid of muscle little by little. A lot of people don't know this but, your body hates muscle! Or at least "too much" of it, because muscle burns fat as we discussed last time and fat is your stored any energy source. So if your body can sacrifice some muscle to keep more fat it will! Muscle needs three things really to make its self bigger, better and stronger. The three things are nutrition, rest and exercise. Nutrition does honestly play into over 60% of your results, but the resting and exercise part are critical too. So let's get into the Resting and Exercise part. To go back to the question of "what does my training routine look like?" I keep it really basic and I encourage all of you who are trying build and get stronger to try it for 8 weeks. I personally workout on a 5 day split, I basically train the big muscles by themselves and the smaller ones together. The exception though is legs, I do train both quads and hamstrings together. Another great trick I learned as well was to always pick a muscle you know is your "weaker" or "in progress" muscle and do 3 sets at the end of your workout in high rep range(12-15) to allow blood flow and nutrients to always be delivered there. Some may have arguments against it but I feel when I put that into affect I notice big change in those weaker muscles. With being broken up into a 5 day split you want to exhaust those muscles properly and then allow that full week before you come back and tear them down again. This allows the proper rest and nutrients to make the muscle bigger,better and stronger little by little. Let's look at my training split!
*Chest-Pec Dec(chest flys), Incline Barbell Press, Dumbbell Flat Bench Press, Decline Barbell Press, Chest Flys.
*Back-Wide Grip Pull-Up's, Straight Bar Lat Pull Downs, Wide Grip Bent-Over Barbell Rows, Seated Reverse Fly, Straight Bar Standing Pull-Down.
*Shoulders-Seated Barbell Military Press, Seated Dumbbell Press, Dumbbell Front Raises, Dumbbell Lateral Raises, Bent-Over Reverse Dumbbell Flys, Barbell Shoulder Shrugs.
*Biceps/Triceps-Close Grip Bench Press, Uneven Bar Nose Busters, Dumbbell Hammer Nose Busters, Reverse Grip Triceps Pushdown. Barbell Curls, One Arm Preacher Curls, Standing Dumbbell Hammer Curls, Reverse Grip Barbell Curls.
*Legs- Squats, Leg Press, Walking Lunges, Seated Leg Curls, Laying Single Leg Curls, Roman Deadlifts, Standing Calf Raises.
As you can tell it's very basic but it hits all the muscles in multiple angles "heads" so it allows that muscle to be completely exhausted. The best way to split up how many sets is just 15 sets total spread through all the exercises with 8-12 rep range depending if your working more volume or strength that week. As you do this spilt you will notice your muscles feeling "fresher" and stronger with more stamina as well. Like I said earlier it's all about working smarter not harder and I'm truly interested to get some feed back from the ones that try this. It will truly allow you to break through some barriers for sure! Good Luck!!! Happy Holidays!!!
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