Started the 5/3/1 Training Program
I am now in week 2 of my 4 week journey through Jim Wendler’s 5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength program. This is, by all accounts on the internet, a great program to build strength on the main lifts and to supplement with other goals such as building muscle or just getting in better shape. If you are unfamiliar with the 5-3-1 Program, here is a quick from Jim:
“Look, arguing about strength training theory is stupid,” he says. “And the reason I came up with 5/3/1 was that I wanted a program that eliminated stupid thoughts from my head and just let me go into the weight room and get shit done. I’ve been training for 20 years, and this is what I’ve learned.”
In the end, the 5/3/1 program is about simplicity and slowing building your strength through increased weight on the bar on the four main lifts: squat, press, deadlift, and bench.
My 5/3/1 Program
Since I also do conditioning workouts on Monday/Wednesday/Friday (more on that later), I have structured the program using Jim’s suggested three day split. Each day has a specific focus on one of the main lifts. The three day programs means I don’t hit all four lifts in one week but it is spread out over 7 days. So far not a problem because I am not overtraining and actually get some good rest in there for one of the lifts each week. This program is intense, so rest is very important.
I have also chosen to do the “Boring but Big” variation of the program explained in the book. The way this works is that I do the main lift at the prescribed set and rep range (3×5, 3×3, 3×1) over the weeks, but after each main lift I do the same main lift but with a 5×10 set/rep range. Of course the weights are much lower but it is still crazy tough and my muscles seem to be really loving it.
Patience is Key
If you read about the 5/3/1 on the internet long enough, the main “criticism” you will read about is that it progresses so slowly. In contrast to StrongLifts 5×5, you are not adding weight to the bar nearly as fast. In fact, you only do that in four week cycles. Sure each week as the rep range goes down the weight on the bar increases, but you are not increasing adding weight to you max calculations until after the deload week in week 4. This is taking some getting used to as the weight can feel pretty light for the first 2 sets of the main lifts. However, in that third set where you try to pound out as many reps as possible, you see why Jim has structured it this way. In my opinion, StrongLifts has many people progressing too fast and sacrificing form for more weight. I have seen it many times (with others and myself).
Summary
I am really enjoying the 5/3/1 program and hope to get at least 3 or 4 four week cycles out of it to see where my strength (and muscle mass) goes. At some point I can show you some pictures and of course will update my body fat using the BodPod at my gym. In the meantime, I will lift heavy and train hard.
My Eating
Fitness Measurement Update – July 30
Today I a fitness measurement test using the BodPod. My last test was on May 3, 2011. Since that time I have had a couple of vacations with unlimited eating. In between that time I have been relatively strict, especially in the past two weeks as I was done with the mental diet break of looser eating protocols and not watching/tracking the macros. In the past couple of weeks I have limited my carb intake to 100 grams (net carbs) per day and about 160 grams of protein and the rest fat. This works out to about 1850 kcal’s per day.My training has also changed. I am now going to a new gym which is very strength and conditioning focused. Each Monday, Wednesday, and Friday I do work with a class where everyday is different, but we primarily do things like battle ropes, TRX moves, tire flips, and other metabolic strength work. On the other days I lift for strength and growth with lifts like squats, pull-ups (chins and wide grip), deadlifts, glute ham ham raises, etc. It seems to be a good balance and as you will see below it is working.
Here are the BodPod measurements:
May 3, 2011 (lb)
Body Mass : 160
Fat Mass: 38
Fat Free Mass: 122
BF %: 23.8%
July 30, 2011 (lb)
Body Mass : 159.7
Fat Mass: 28.8
Fat Free Mass: 130.9
BF %: 18%
As you can see, I have gained 8 pounds of muscle and dropped around 4% body fat, all while staying at the same weight. To me that is what I am looking to do.
My goal is still to get to 10% bodyfat which means I need to get my body weight down to around 145 pounds and put on some more mass. I hope to hit this goal on October 31, 2011. Stay tuned and we will see….
How To Get A Ripped Chest – Top Three Workouts For Forming A Ripped Chest
How to Build a Ripped Chest using only three exercises that you can use to get that chest you have always wanted.
The chest is one of the most important muscles on your body to train. Your chest is the first thing that people will notice when you come into their view. One of the most common questions that is asked when referring to training one’s chest muscles is what are the best chest exercises and how to form a develop chest. There are a variety of factors that come in effect when trying to achieve a ripped chest, but I am going to provide you with the top three workouts on how to get a ripped chest.
Bench Press
The grandfather of all chest exercises is the bench press. This is the most common of all chest exercises and is also the most important. This exercise is going to put the most strain on your chest muscles which is going to result in developing more muscles in your chest and increased strength gains. There is no substitute for this exercise as it is absolutely necessary in forming a well-developed chest. Not only will this exercise work your chest extremely well but it also works your triceps and also your front deltoid muscles.
Push-ups
Push-ups cannot be avoided if you want to develop a respectable chest. There are many forms of push-ups that one can perform but I would suggest the wide push-up variation as this will put the most pressure on your chest. Not only is this exercise going to apply pressure directly to your chest but it is also a muscle separation exercise. This is going to give you the muscle definition that you desire to form throughout your chest. Again this is also an exercise which you should not avoid or try to substitute for various other exercises.
Full-body strategically-designed resistance training programs along with high intensity cardiovascular training programs guaranteed to strip off body fat when combined with a healthy diet are included in my book The Truth About Six Pack Abs. If you’re serious about getting lean for good, this book is a must-read.
Chest-Flyes
This is a very important chest separation exercise that is also going to assist you greatly in developing a muscular chest. This exercise also comes with many variations but I would suggest performing this exercise on either a pec-deck flye machine or with cables. When performing this exercise it is very important that you maintain proper form as you can easily ruin this exercise with improper form, resulting in a reduced amount of desired effect.
This is only the minimum amount of exercises that should be done when attempting to develop a muscular chest. Actually, these exercises alone will not get you the desired chest that you wish to achieve. You must develop a much deeper workout plan that is going to help you achieve the goals that you want.
Don’t waste your time in the gym doing rigorous workouts that is not going to get you the results that you want. The only thing that is going to get you the muscle definition of pro-fitness models, or bodybuilders, is developing a plan that is going to provide you with specific details on what is needed in achieving your goals. If you want more information on how to get a ripped chest or developing the best muscle building routine for your body then click here now for more information.
Article Source: http://EzineArticles.com/?expert=Mike_J_Cutler
Kettlebell Exercises – Better Than Barbells?
Are you considering kettebell exercises and want to know how they compare to barbells? As you know, barbells are effective in getting the job done and you can’t go wrong with going with using them. But kettlebells may be a much better choice for bodybuilding exercises simply because they work out multiple parts of your body at once.
Barbell exercises focus on muscle isolation for growth. While it is effective, you are limited by time. Kettlebell exercises focus on swinging movements so you end up working out your core, buttocks, thighs, legs, and arms. This is the case for many of the exercises that you do with kettlebells.
Bodybuilding exercises also focus on muscle growth and aesthetics. Kettlebells involve your whole body so they can really help you build strength, endurance, and even agility. Many people that have tried using kettlebells after years of using barbells and dumbbells have commented that kettlebells were much more challenging.
If you want something much more dynamic and you feel that the conventional exercises with barbells and dumbbells are boring, kettlebells is the perfect choice. There are so many different exercises that you can do with this training equipment because the focus is not on isolation but rather on involving multiple parts of your body.
People using kettlebells saw that they had improved energy, strength, and endurance after a few weeks of training with kettlebells. That’s why kettlebells are a great choice if you are involved with anything from sports and other physical activities. You will have functional benefits from training.
Another reason why kettlebells are a great choice to work with is because it involves cardio in the exercise. You are building muscle as well as getting rid of fat. Research shows that exercising with them burns more calories than barbells. You have to remember that many bodybuilding exercises and programs focus on cardio separately. They separate the two and aim to maximize each aspect of working out.
Some programs have you doing cardio at the end of your body building exercises. In others, you have to focus on gaining mass and only work on cardio after you’ve reached your desired bulk. But kettlebell training can help you gain the muscle mass you want while getting rid of the excess fat so you don’t have to do either.
Many people have done traditional bodybuilding exercises have incorporated kettlebell exercises into their regimen for this very reason. You are essentially saving time and effort by working out with a kettlebell. The transition may be rough because kettlebells are more challenging but you will definitely see a big difference within a couple of weeks.
Overall, if you had to pick one strength training program, you should go with kettlebell exercises. They will help you work out multiple parts of your body, help get in the cardio you need during your exercise, help you build more strength and endurance, and you will find that it is much more challenging.
Learn more about kettlebell exercises by visiting http://www.bodybuildingmethods.com by downloading our free bodybuilding guides.
Article Source: http://EzineArticles.com/?expert=Roger_Manning
What You Should Know About P90X
P90X, brain child of fitness expert Tony Horton, has been transforming lives since 2007. At least, that’s the infomercial version of P90X.
P90X consists of a series of 12 follow-up DVDs designed as a supplemental series for graduates of P90X. The gist of the program is high-intensity workouts in a minimalist style.
The format includes cardio training, jump training (or plyometrics), and the martial art of kenpo. The varied workout schedule is based on the concept of “muscle confusion,” a form of periodization or cross-training that is designed to achieve maximum results while avoiding the plateau effect, allowing muscle groups to continuously improve during phases of controlled yet unfamiliar movements.
When our team initially obtain the program, we looked it over for overall intensity and how easy this program would be for the average person to follow.
We talked to the people in our offices, the ones that were readily in shape and the ones that needed to be doing a consistent workout of any kind at least 3-days a week.
The overall impression was that the workout appeared too difficult or hard to keep up with. Throughout each of the 12 Dvds, Horton, expresses modification for routines that are too dificult.
This is, to us at least a matter of some importance. On several of the Dvds, Horton advices that members of his own team, could not do all the required reps in the first week, second week and in some cases, even the first 30 days.
So what does this mean for the average Joe or Jill that wants to realistically lose 30,40 or 50 lbs? It means, that you’ll have to take you time and do the best you can until you learn to complete the routines correctly and with the required number of reps.
Is it hard? yes, it’s hard. At one point, Horton himself admits “I know it’s hard… it’s supposed to be!”. Will you be able to finish any DVD from start to finish, when you start? Not likely.
My team and I followed the instructions by watching the first recommend Dvd first, then we created routine schedules to rotate DVDs and maximize our efforts. DVD bonus: Each DVD starts out by telling you what you’ll need to perform the routines and tasks.
Bands, free weights, towels and water etc. Having the option of working out at home and in privacy, certainly helps because, you will look ridiculous as you attempt to complete the routines.
Will you work up a sweat? Will you be sore? Will you lose weight? You’re damn skippy you will. Will it take you 90 days to look like the people you see in the infomercials? No, it will take longer.
Is that a deceptive practice? No, not at all. In my opinion, 90 days assumes a few things. 1) That you are in reasonable shape to begin with. Have you ever seen anyone that weights 300-400 lbs on any of the infomercials? The average person is 40 lbs overweight. That characterization does not typify what we’ve seen on TV. 2) P90X also assumes that you can complete the routines with reasonable efficiency. If you’ve never done Kempo before, it may take you up to two weeks to get the motions down – that time will factor into your 90 days. 3) That you are adhering to the P90X diet or at least a diet that effectively utilizes your caloric intake.
Seriously, most body builders and people who work out consistently, do not leave the gym and go to their favorite fast food restaurant. What you eat is in direct correlation to the benefits of the workout you do.
So, if you’re not ready to change the way you eat, don’t even bother starting P90X.
The workouts were rigorous and seemingly well planned out. As a trainer, my only real problem was the distraction of team members modifying routines at-will that worked best for them, after modifying a routine they have been doing for longer than 90 days.
An example would be, watch a routine with 4 people including, Horton all doing something slightly different from one another. For the novice, this will and can be confusing. My recommendation is to watch Horton only, and modify or change up the routine, only after you have mastered it.
Overall results, in the first two weeks, members of our team started to notice more definition in their deltoids and arms. After one month, the absolute beginnings of a six pack could be detected on 3 team members.
After the second month, each member of the test team had lost an average of 22 lbs and 4.5% body fat. After 90 days, weight loss had reached an average of 37.6 lbs, more muscle definition and an average loss of 7.2% body fat.
Disclosure: Our team did maintain a diet of 1,500 calories per day, excluding processed foods, saturated fats and soft drinks.
Can P90X work for the average person? Only if you’ve resigned yourself to giving it a try for 90 or 120 days, while maintaining a proper diet. Why 120 days instead on 90? Most people are not able to commit to 90 days of uninterrupted workouts (as a fitness trainer, I can attest to this). So give yourself a more realistic time frame and set goals to do something 3 or 4 days per week.
You will sweat, you may even cry a little – but you will start to see a transformation in your body with consistent effort using P90X.
Joe Vonet, currently works as a certified trainer, in California. In addition, Joe writes a blog on healthy eating habits, winning tips for optimal fitness and overall weight loss success and he and his team reviews top workout programs, to help people determine, which program is worth their time and money.
