Daily Archives: June 12, 2017

Weightless Gains

I’m sure you’re aware that you can build an impressive upper body without the need to lift weights.

If not then in this post you’ll learn how.

Training your upper body is something that’s quite easy to do without any equipment, the same can’t be said for lower body so you’ll need at minimum a barbell and plates for total body development, no one likes chicken legs after all.

20 rep breathing squats, heavy low rep front squats, fat grip deadlifts, snatch grip deadlifts and cleans or snatches will be ample for lower body development.

Back to the point of the post.

Bodyweight mastery can provide you with a most impressive upper body if you give it your all in these handful of exercises:

  • Plyo push ups
  • Dips
  • Handstand push ups (supported, working to wards free standing)
  • Chin Ups
  • Pull Ups

Those 5 will enable you to workout essentially anywhere, here is the suggested rep/set schemes for your consideration:

  • Ladder sets – pick 2 exercises, start at 1 rep for each & add a rep until you hit 10 or more if you choose. If you lose form or break set start again at one.
  • Multiple singles, doubles or triples
  • Sets to momentary muscular failure

Those three options will get you started, you’ll find that aiming for 50-100 reps per session on 1-2 of those movements will help you build the upper body you desire.

This approach to training is very simple but very effective.

Enjoy,

Ross

 

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The Importance of Sport & Staying Strong

You need to read this post because it’s full of useful info you’ll not know if you don’t.
 
Direct?
 
Yes, however highly relevant to making progress.
 
“Chase performance, not fatigue.”
 
A saying to live by, especially in these modern days where training for aesthetic is number 1.
 
While training to look good isn’t a bad thing, it’s by no means a useful one. I know plenty of people who look great but can’t do the following:
 
– Run a mile without stopping
– Pick up and put their bodyweight over head
– Squat correctly
– Have any form of athleticism
 
The list goes on but we shall stop there.
 
If you’re content with looking good but having no phial prowess then more power to you, if however you want to look as strong as you are then keep reading to learn two secrets.
 
Still reading?
 
Great, here is your reward.
 
Secret 1 –
 
Play a sport.
 
Yep, it’s that simple and you’ll find it also adds some enjoyment to your training int he gym because you’ll start to have a focus towards developing aspects of performance such as speed, strength and stability to improve your new hobby.
 
A sport will also provide you with a new social circle of likeminded people who want to better themselves, you’ll also make new friends and more importantly, new rivals to keep you on your toes.
 
Being the best is boring, always chase someone better and you’ll stay hungry for progress.
 
Secret 2 –
 
Train for strength because it’s the base of the pyramid and without strength you’ll struggle to do anything else.
 
The classic 5×5 is still popular for the simple reason of it makes people strong and it’s so simple to do. You also find that 8×3 is popular among people who train for strength, as is hitting 20 rep squat sets.
 
As a human you want to be as strong as you need. Might sounds silly but plenty of people are too weak these days and struggle to do even basic daily lifting tasks on their own, simply due to our modern life and being lazy.
 
This goes for ladies and gentlemen, both should be strong because strength is for everyone.
 
You can take this information and do wit hit what you will, apply it and start to make progress or ignore it and stay as you are, either are fine it’s your life, I just want you to have the best one possible.
 
Enjoy,
Ross

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