Tag Archives: training
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
- 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.
Life is all about acquiring skills.
Think about it.
As kids we learn to crawl, then walk, then run an jump an play which finally lead in to minor sports and activities, however the best part about all that is the sense of achievement, wether you’re aware of it or not.
We like learning new things and more importantly being good at them, training should be no different.
That being said, there are plenty of exercises that people will avoid like the plague not because of a legitimate excuse but for the fact that they’re not good at the moment and it brings their ego down a peg of three.
If we take squatting for example.
A squat is something everyone assumes they can do, nay, they expect they can do, so when someone tries and struggles or perhaps fails to execute it with any good form they get disheartened and start to avoid the movement, usually opting for leg press or machine work.
Squatting is a skill, much the same as pressing, deadlifting, running, jumping, throwing and so on. The only difference is how quickly a person can learn that skill (major injury or medical reasons aside), some take longer than others but that doesn’t mean you should give up on it.
Something I’ve noticed in other people as I’ve gotten older is just how lacking in resilience they are. If something doesn’t happen instantly or go their way from the start they get pissy, make excuses and give up, bot a good trait to have.
Have I ever had the above attitude?
Yep, more times than I’d like to admit, however there’s no sense in lying about it so I might as well learn from it instead.
The main lesson I took away was this; thing take time, some more than others but everything comes with a cost of your time. You just have to pay it, if you really want to achieve anything that is.
I understand how frustrating it can be when things don’t go your way, oh and before you start thinking “I don’t agree with that.” stop, it’s human nature to get the hump when we don’t get what we want, just accept it, no one is here to judge you and if they are then let them, it literally has no effect on your life unless YOU allow it to.
Will you do something for me? Or more aptly put, will you do something for yourself.
Write down 3 skills you want to achieve.
Next, look at each skill and write down what you need to be doing to acquire that skill and HOW you’re going to achieve it.
Lastly, start working towards them.
Don’t give up, almost everything can be learnt/achieved if given enough time, you just have to want it bad enough.
It’s safe to say there are some people in the gym who go above and beyond when it comes to pushing through the burn, a true sign of mental toughness.
Density training has humbled many, myself included.
This is a nice little method of training if you’re short on time and have a hectic schedule.
There are several forms of this, the one we are looking it will help enhance the following elements of your fitness:
- Base Strength
- Strength Endurance
- Muscle Mass
- Body Composition (strip fat)
- Mental Strength
Another added benefit is how this style of training will help you save time and even improve your form – I advise you stop a set of form breaks down, even if it fell short, after all, safety comes first and you can always build strength over time, there’s no rush.
Here is what to do:
- Train 2-7 days per week (yep, you can do 7days if you wish, I wouldn’t, but you could)
- Ramp to a top weight and base the density set off of a % of top ramp (50-70% is good) – go lighter than you think at first
- Complete as many reps as possible in the given time limit
- Progression comes in the form of adding weight once you can perform consistent reps without stopping in the time limit
You will be using 5min sets.
Yep, after you’ve warmed up, you do 5min of solid reps with a given exercise, no letting go of the bar, db, kettlebell or kit you’re using, just a brief rest pause in the lockout/rack position.
For this method to work well 2-3 exercise per session are good, any more and you may run into problems. I would also not advise doing this with deadlifts, just train those normally.
Here are some suggestions of movements to use:
- Squat (rest in lock out, goes for front/back squat)
- Press (bench – rest in lockout, overhead – rest in rack position, dips – rest in lockout)
- Pull/Chin Up (rest in dead hang)
- Curls (rest at bottom of curl)
- Farmers Walk/Loaded Carry (good luck finding a rest position that doesn’t involve putting it down)
- Turkish Get Ups – 1 set each arm
The loading will be as above, the time limit will be a nice simple 5min, be sure to note down the reps you achieve. Typically hitting around 35-50 means you’re good to go up in weight, depending on the exercise I’d aim for 50 personally.
The layout of a session might be like this:
- A1 – Ramp on squat to heavy 1-5, drop weight to 60% of top ramp for 1x5min density set
- B1 – Ramp on press to heavy 1-5, drop weight to 60% of top ramp for 1x5min density set
- C1 – Chins 1x5min density set* Optional
Remember to hit the full body over the week of your training.
If you trained 2 days you’d have 3 exercises per day that you can pick from the examples written above.
5min doesn’t seem like a long time, however it will test you both mentally and physically.