Monthly Archives: August 2018

It’s About Time

TUT, time under tension.

It has been well documented that you need a minimum of 30 seconds to trigger a hypertrophic response in your muscles, provided the load is adequate and you have a solid mind muscle connection.

You will also find that for body building purposes 70seconds seems to be the sweet spot, of course you can do more however that then becomes an exercise in mental toughness.

As the old saying goes; fatigue makes cowards of us all.

Given the above I have three little challenges for you that will not only build some lean muscle, they will also yield some excellent conditioning as well.

1 – Kettlebell Clean & Press for 10-20min

5 clean & presses each minute, once you’ve done the reps you hold the kettlebells in the rack position for the remainder of your minute, then go again until your chosen time is up.

2 – Squat your bodyweight for 5min

It’s just as it sounds, load your bodyweight on a bar and squat it nonstop for 5min. Once you can do this with 1.5xBW you’ve become a truly strong hombre.

3 – Bear Hug Carry half your bodyweight 400m

Having a distance for this one is more useful than a time I’ve found, people seem to get more out of this than a time limit. Once you can do the 400m unbroken with 0.5xBW, work you way towards bodyweight, you’ll have a body worthy of Zeus or Athena when you do 400m with bodyweight.

Chucking these in will help you create a body to last.

Enjoy,
Ross

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Master your own body

Morning All,
 
Need a new goal?
 
Want to become the best version of you?
 
Well to do that you might as well start with mastering your own body.
 
Try achieving these.
 
10 Pistol Squats (each leg)
5 Single Arm Push Ups (each arm)
1 Single Arm Chin Up (each arm)
 
Two can be achieved with some sensible planning, one will require grit, determination and heart.
 
All three will help improve your body awareness, ability to generate tension, stability and build tremendous strength, plus it’s quite fun training for them as well.
 
Are you up for the challenge?
 
Enjoy,
Ross

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4 ways the humble beach towel can make you stronger.

Morning All,
 
Given the return of the sun in the UK to means you still have use for your beach towel, however once the sun finally says it’s goodbyes I want to share with you some ways in which your beach towels can stave off becoming dust ridden and moth eaten until the next time the sun is out in full force.
 
1 – Towel Grip Pull Ups
 
Pretty self explanatory, throw it over a bar, tree branch or support beam, grab the ends and start doing pull ups.
 
2 – Towel Deadlifts
 
Wrap the towel around the bar to thicken it up and deadlift to your hearts content, you can also have two towels and hold them in a similar fashion to what you would doing a pull up (meaning you won’t be holding the bar, just the towels so make sure they are strong).
 
3 – Towel Farmers Walks
 
Put some plates or any weight in the towel, wrap up said weight and hold the end, from here carry them until your grip gives out or you hit your desired distance or time.
 
4 – Any Gym Cable Movement
 
Put the towel through the Carabiners and away you go.
 
Pretty simple really.
 
These kinds of exercises will give you a tremendous improvement in your grip, back and overall strength, start off lighter than you think you should and build from there.
 
Enjoy,
Ross

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