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Inverted Biceps Curl

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Tabatas for Fat Loss

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Q:Hello, I am looking to start a training program you designed. In it you have some days of HIIT. I am not having much luck coming up with a HIIT routine. Any advice would be greatly appreciated. 

Thanks, 
J.W.
Goodland, KS


My Answer: Do Tabata workouts on your HIIT days.  Tabatas are an exercise performed continuously for 20 seconds followed by 10 seconds of rest and repeated 8 times.  Typically you choose full body movements for Tabatas:

burpeesjump ropestationary bikedumbbell thrusterssprints Choose one exercise and perform 8 sets of 20 second bursts.  There are Tabata apps you can use to time your workouts.

Biceps Triset

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Body drag curl with chains

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A great exercise to build up the biceps and forearms is to add chains to body drag curls.  This form of accommodating resistance creates awesome biceps peak.

Behind the Back Band Lateral Raises

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Density Phases to Sustain Muscle Growth

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Q:Thank you for creating a program that encouraged me to start working out. I shifted from planning forever to executing my personal success :) 

So far I've followed the 10-8-6-15 program for over a month 3 times a week. I can see a difference in my body shape and weight.

I still have some questions and things that I do not fully understand. Sorry if my questions are amateurish. I am really not into topic of bodybuilding.

1. By 10-8-6-15 do you mean:

First set = 10 reps with 50% of what you'll use for your set of 6 reps
Second set = 8 reps with 75% of what you'll use for your set of 6 reps
Third set = 6 reps with as much weight as you can handle for 6 good reps
Fourth set = 15 reps with 35% of what you used for your set of 6 reps

2. In your guide you recommend long rest between sets (2-3 minutes). However later in the workout I find 1 minute to 90 second rest periods.  I am not sure if this means rest between sets or between each exercise. 

3. You say:"Although programs such a…