Tag Archives: lean muscle

One move to almost rule them all

The clean & press (push press/jerk) is a great movement.

Whether you do it with a barbell, dumbbells, kettlebells, odd objects or people, it yields some great results.

As far as looking for a movement that covers everything, this is pretty damn close to being perfect.

I say close to because you can’t get maximal speed/power like you could with a snatch, nor the raw pressing strength like that of a bench press, or even the leg strength from a squat, you get the idea.

That being said, it’s still epic.

If you have any of these in your list of goals:

– Strength
– Increase LBM
– Lose Fat
– Increase Athleticism
– Look Cool

Then this is a movement you should be doing in abundance.

These days we have a lot of choice when it comes to training, and while this is great it’s also a problem because the level of results based on the average gym goer have gone down over the years.

Having too many options is the devil.

Back in an almost forgotten time when I would teach classes (well, small groups), the training would be simple, so much so that some used to complain and not come back.

I didn’t miss them, they didn’t have faith int he process and just wanted to have their bis appealed to and their ego stroked.

One thing with training is often the most effective stuff (once you’re past the point of beginner gains) is often a little dull and very repetitive.

To add in all the fancy and flamboyant stuff requires skill.

Not skill in coaching, although that is a necessity in my eyes, it requires skill from the participants in said training because if they can’t keep up then they need to take a step back and start at a level appropriate for them, less the don’t progress.

Anyone who’s worked with large groups will be able to give you lists of what works well and what requires some extra time/attention.

Anywho, back to the C&P.

Here is how you might apply this glorious movement to a three day per week training protocol.

This would yield Fat Loss as the primary function, LBM would be secondary and Strength as a by product.

All C/P variations done with a bar.

Day 1 –
W/U – Kettlebell Swing x15min (5/15 interval)
A1 – Clean & P/P x5-3-2-5-3-2-5-3-2
B1 – Front Squat x10-8-6-8-10
C/D – Stretching

Day 2 –
W/U – Bear Complex 3-5reps x15min (vary load as needed)
A1 – Clean & Press x1,2,3,4,5,6,7,8,9,10
A2 – Bent Over Row or Pull Up x6-8
C/D – Stretching

Day 3 –
W/U – Loaded Carry (hug & shoulder, alternate) 20m x15min
A1 – Clean & Jerk x3-2-1-3-2-1-3-2-1-3-2-1-3-2-1
B1 – Floor Press x4-6×4-6
C/D – Stretching

Rest periods can be kept int he 60-120second mark after each wave, rest only long enough to change the weights int he way or briefly if you are going to keep the load static in a wave.

Example:

– 5 > add load, 3 > add load, 2 > add load > rest 120sec
– 5 > 20sec, 3 > 20 sec, 2 > 20sec > add load and rest 90sec

You get the idea.

This is one example, there are many more.

Enjoy,
Ross

P.S –

There are endless videos on how to do this, here is one decent one:

https://www.youtube.com/watch?v=IcCGLoNqN2U

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A book worth a read.

Have you ever read ‘The Warrior Diet’?
 
It’s quite the thought provoking little read.
 
While the science of it all is questionable in regards to the acclaimed hormonal responses etc, the overall premise is a solid one.
 
Here is a summary of the book in short:
 
– Eat in a time restricted period
– Whole nutritions foods should be the go to choice
– Making food choices for performance & health is key
 
In all honesty it is very easy to follow and is steeped in common sense more than anything else, you’d be surprised at the overall results you can achieve if you adhere to it.
 
That’s the key element though, adherence.
 
Do you think you can stick to it or is food something you rely on for comfort or perhaps other reasons apart from that of survival and necessity.
 
Questions worth pondering.
 
Give the book a read, you’ll likely find it novel if nothing else.
 
Enjoy,
Ross

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2 Moves You Need To Do

Are you missing out?

A lot of people certainly are, but are you one of them?

There are two upper body exercises that will not only help you fill out a t-shirt but also build some impressive strength too.

The best part about these exercises is they work brilliantly for the ladies too. They will help you achieve those lean looking arms and sculpted back you desire.

What exercises do I mean?

The Dip & The Pull/Chin Up (pull ups hit more back, chin ups hit more biceps)

These are the upper body equivalent to the Squat & the Deadlift, or so some people say anyway.

Being able to perform a strict set of 25 dips & 12 pull ups (woman) and 50 dips with 25 pull ups (men) won’t just make you impressively strong, it will also help build your confidence and add some sought after lean muscle to your frame.

It is true that people will add weight to these exercises to help overload but personally I would advise hitting the numbers above with good form before you venture in to the realms of adding weight to the exercise.

For both men and woman focusing on mastering these bodyweight movements and increasing the reps until they have hit the desired numbers is the first and most important goal.

But what if you can’t do more than a few of each?

Fear not. There is a great method that will help you build up your reps and get stronger, the best part is because of the volume loading it can be done daily.

What is this miraculous method?

Ladder Training.

You simply do one rep of each exercise. The two, followed by 3, basically adding a rep for each successfully completed set of reps for each exercise. Once you fail start again at one.

This style of training has been proven over the years as a great way of adding strength and building lean muscle.

If you can take your ladder from 1 to 10 then you’re not he right path, you might then want to start working for unbroken ladder reps up to 15 or even 20! By doing this you will find you ability to crank out 25-50 dips in one set isn’t an issue. the same is true for pull/chin ups.

Now go and get practising.

*Please note that if you can’t do one of either then the use of resistance bands to assist you or an assistance machine is permitted.

Enjoy,
Ross

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