Showing posts with label Advanced training techniques Aerobic Anaerobic Atp Blood flow Build muscle Burn Energy Glucose Growth hormone Lactic acid Performance Pump Recover Recovery Rest between sets Strength Superset Training. Show all posts

Wednesday, January 15, 2020

BBcom Featuring: Training Program Overview | Abel Albonetti's Maximum Muscle

Maximum Muscle is the hardest protocol Abel has ever invented, and one of the most difficult in the 20-year history of Bodybuilding.com. If you've tried any of the programs in Abel's 30-Day body-part series
► Abel Albonetti's Maximum Muscle: https://bbcom.me/36OGgGJ
► Shop Signature Supplements: https://bbcom.me/30fpPki
► BodyFit Training Programs: https://bbcom.me/30fLOrz

Building muscle isn't easy. Even to add a few new pounds of lean mass takes hard work, dedicated eating, and the discipline to say "yes" and "no" to the right behaviors at just the right times.

But what if you want to take it to the next level, and achieve your maximum muscular potential? You'll need a true test of willpower, discipline, and pain tolerance—and Abel Albonetti has it. Say hello to Maximum Muscle: 9-Week Advanced Training for Gains.

In fact, it's a "greatest hits" collection of the workouts from those series, only arranged to match the split that Abel uses in his own training. So rather than hit shoulders or chest twice a week, you'll hit it just one—but hard.

"I'll bring lots of volume, crazy dropsets, and hit every muscle group from every angle. The pumps are unbelievable," Abel promises.

| Maximum Muscle: Equipment and Split |
Every single workout in this program is unique—no repetition. That's why each workout day also comes with its own video where Abel explains exactly what to do.

And no, you don't need any special equipment to make this program work, but you'll use pretty much everything in a standard gym. This includes:
- Barbells
- Dumbbells
- Cables
- Body weight
- Machines (hack squat, leg press, standard upper-body pressing and pulling machines)
- Resistance bands
- Blood flow restriction bands

You'll use some of these in ways you probably haven't before, so watching each day's video is a must.

Every week, you'll hit the gym 5-6 days a week, using this schedule:
- Monday: Chest
- Tuesday: Back
- Wednesday: Legs
- Thursday: Shoulders
- Friday: Arms
- Saturday: Legs (only weeks 1, 3, 5)

Here's what's up with the leg programming. Weeks 1, 3, and 5, you'll perform two leg workouts: one with a quad focus on Wednesday, and one with a glute and hamstring focus on Saturday. The next Wednesday (Weeks 2, 4, and 6), you'll hit just one leg workout that will hammer the entire leg. On those weeks, you get Saturday off, or you can use it for some cardio, active rest, or to give extra attention to a different muscle group you'd like to bring up.

Tuesday, November 19, 2019

BodyRockTV Lisa Marie Featuring: Resistance Knee Drive Abs and How to Build Muscle as a Woman: The Ultimate Guide to Lose Fat and Gain Muscle the Right Way

BodyRock is your 24-hour fitness coach and workout buddy, offering high-intensity interval training exercises to help you reach your goals. Fitness is a journey, and each of our lives are comprised of stories that chart the ups and downs of our individual quests.

How to Build Muscle as a Woman: The Ultimate Guide to Lose Fat and Gain Muscle the Right Way

It's one of the most frequent questions we get asked: how to build muscle as a woman. For many of us with the XX chromosome, building muscle mass can seem like an impossible task. For one, we often want to build muscle while also losing fat. Also, we want to lean out, not bulk up.
Rest assured: it can be done, and it can be done easily. Keep reading. Here's the ultimate guide on how to build muscle as a women.
How Muscle Grows
How Long Does it Take to See Growth
The Best Kinds of Resistance Training for Women
How Often Should Women Resistance Train?
Why Women Won't Get Bulky From Resistance Training
The Diet Crux: How to Gain Muscle, But Lose Fat
Lifestyle Factors that Influence Lean Muscle Growth (and Fat Loss)

How Muscle Grows

When you lift heavy weights, the tiny fibres in your muscles get stressed out and tear. These tears are why you experience pain after a solid workout. It's all part of the process. When your body starts to repair the tears, the muscle grows back stronger. This is called muscle hypertrophy, and it starts within two hours of a workout and lasts, on average, for seven to eleven days.

How Long Does it Take to See Growth

Everyone will see changes at a different pace, and really noticeable visual changes are usually detected at lower body fat percentages. So, if you're 80 pounds overweight, you'll likely feel the changes before you'll see them, because fat will cover the muscle. This said, when you put on muscle mass, you burn more fat, so the fat will start melting away eventually.
Muscle growth for beginners is measurable around eight weeks of starting a new routine. If you're at an intermediate or advanced fitness level, you can see results in as little as three weeks. This is because your body is already adept at building muscle and is operating more effectively.

The Best Kinds of Resistance Training For Women

Let's get this out of the way: there is no best kind of resistance training for women. The best kind of resistance training for you will be whichever kind you like, that encourages you to keep training. Let's take a look at two of the most common and universally liked forms of resistance training.

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High Intensity Interval Training (HIIT). By allowing you to torch major calories during your workout while building muscle, HIIT is, arguably, the fastest and most effective way to build muscle as a women. HIIT has been shown to be more effective at cardio conditioning and muscle building than steady state cardio and unstructured weight training alone. Read the full article with video.......

Thursday, December 6, 2018

Strength Coach The Movement- Episode 11- What The Hell Is Posture? (And How To Survive Your Workday)

Movement as Medicine

In this week's episode Kevin Carr talks about posture (is there even such thing as good posture?) and gives you a few tips to better survive a long day in the office.

This will give you an idea of the kinds of things you'll find in the Members Area of StrengthCoach.com and the things we are discussing on the forum. The StrengthCoach.com Forum is the ONLY place to have Full Access to Coach Boyle, he's on Everyday!

Saturday, July 14, 2018

Volt Athletics Presents: How to End a Training Session on US Sports Net!

Presented on US Sports Net By Volt Athletics!

Volt HQ/ Joshua Heidegger, CSCS

Whether you're a sport coach or a strength coach, there have probably been multiple times in your career when your athletes are energetic and focused at the start of a practice or a training session, but sluggish and distracted by the end. It’s frustrating—I’ve been there. Here are a few strategies I’ve used that have proven successful when you desire to end your training or practice on a high note!

Introduce a Little Competition

What coach doesn’t like putting their players in competitive situations? That said, what player doesn’t like a good competition? A good strategy I have found to use at the end of a session is to set up some sort of competition. It can be mental, physical, or just for fun. You can implement a consequence for losing the competition, or it can merely serve to enforce a lesson or theme for that day. Be creative and think outside the box. Some examples of competitions I have used in my weight room are: relay races, hand-eye coordination drills, and isometric holds for time (like a plate pinch, pull-up hang, or front planks). We have even held a team-wide Rock-Paper-Scissors tournament to end a session! It doesn’t have to be physically demanding every time. Mix it up and keep them guessing. If your athletes are focused on the task at hand and competing, you’ve won.

Reinforce Your Culture

Another strategy to employ when ending a session is to gather your team together and have a debriefing. The end of a group training session is a time to reinforce the culture you are trying to build and talk about the session that just took place. Bring up things you liked or things that need work. Take a scenario that played out that day and ask your team questions regarding the outcome. For example, “We talk about accountability and teamwork all the time, guys. Here is what I saw today...” It can be a positive example you are reinforcing, or it can be something your team needs to work on. Require your athletes to answer a question or two about the scenario and be engaged in the discussion. The main theme of this strategy is to force your athletes to think for themselves and take ownership of their culture.

Culture is something that is easy to put into bullet points on a poster, but a little trickier to see played out amongst your team. One way I implemented this strategy with my team was to create a weekly “high-performance handout” that I printed and distributed to the athletes at the beginning of every week. On the handout I included a short book review, a few recovery and nutrition tips for the week, and a motivational quote that my athletes would have to commit to memory. We would discuss it at the end of Monday’s training session and revisit it on Friday to make sure they memorized the quote and retained the information. We also provided them with a binder so they could save the handouts they received throughout the year. I used a handout because is made it easier for me to combine leadership development, recovery and nutrition education, and motivation into one tangible document. Whether it is a handout, scenarios, discussion questions, an inspiring story, or simply a recap of what went well and what needs work from that day’s session, use this strategy to help build and reinforce the desired culture you want on your team.

Coach Heidegger has his USC baseball players relax, breathe, and go through some guided visualization.

Implement a Cool-down

Sometimes your athletes are exhausted at the end of training. One good option I employ in this situation is a cool-down. Sounds simple enough, right? It is. In the picture above, I’m having my athletes relax, breathe, and go through some guided visualization. I use the HeadSpace app, which is designed to help foster mindfulness by guiding you through some meditative breathing exercises with audio cues. I like to believe it’s giving my athletes a small outlet to relieve stress. It is also something I encourage my athletes to add in to their nightly sleep routine. My guys love it. I put it on for 5-10 minutes during our cool-down period and let the app do the rest. If there is one thing that I don’t have to fight my guys on, it’s this cool down. Everyone likes to relax after a grueling training session.

Ideas for a good-cool down are endless. It will depend on your space, time, and team. Are they mature enough to handle being quiet for five minutes? If not, take them through a coach-led stretching routine, barefoot walking drills, or some foam rolling. Athletes, especially ones in the college setting, deal with all kinds of stressors, so implementing a good-cool down is a great way to get them to flip their switch into recovery mode.

The Takeaway: Competition, Culture, Cool-down

As coaches, we all want our athletes to be a good blend of confident, competitive, and calm. Don’t miss out on an opportunity at the end of your training to help reinforce these traits. Try implementing one or all of these strategies as a way to end your training sessions with intention—and my hope is that you will enjoy the long-term growth that will ensue.

If you have any questions about any of these strategies and how they fit in to your setting, please don’t hesitate to reach out to me on Instagram at @coach_jheidegger.

Join hundreds of thousands of coaches and athletes using Volt's intelligent training system. For more information, click here.

Josh Heidegger, CSCS, is a strength and conditioning coach at the University of Southern California. A former collegiate javelin thrower, Josh has worked as a strength coach at several major DI universities, including Tulane, Cal, and USC, where he now works with the football and baseball teams. Follow Josh on Twitter at @jheidegger1 and Instagram at @Coach_jheidegger.

Wednesday, July 11, 2018

CoachTube Presents: Cycling: Spanish National Championships 2018 on US Sports Net!

Cycling 2018: Spanish National Championships [Video Below]
leeweber

5 Phase Complete Strength and Athleticism Training System

by PlaySportsTV

Five Core Training Modules that make up the main system. Each module builds on the one before it to rapidly increase your strength, speed, power, flexibility and overall athleticism.
This entire system is designed to develop the youngest to the oldest and the most experienced to the least experienced athletes...The standards and graduation system is proven to encourage consistency and dedication in young athletes...

Built to inspire an internal drive in each athlete, over time, and instill the work ethic so many young athletes struggle to develop!In the member’s area for each module you’ll see a map showing you exactly where you are in the progression of the system, and what’s coming next...
So you'll know exactly where to start, with any athlete, and how to effectively and safely progress as they increase strength, speed and athletic power!Along with the online member’s area, you also receive a printable PDF manual for each module so you can have it with you wherever you need it.
Now, within the manual for each module you’re given a very specific set of guidelines that detail the duration of that specific module… how many times per week to train… and how to get the most out of the workouts.

Each week is laid out in detail for you, with workouts and rest days noted.And every workout – the exercises, sets, reps, and rest time – is completely filled in for you already.Each manual also come with progressive standards used to motivate athletes to climb the ranks as they build their overall athleticism...

Graduation tests are also included so each athlete knows when it is the right time to move to the next phase or......

if they should repeat a previous one and continue to build the base needed for life long strength and athleticism...

Not only that, but with every module you also get:
Complete “Dynamic” warm-up routine and stretches to ensure your athletes are prepared for the day’s workout, to increase flexibility, and to help prevent injury…
Next, you get a selection of speed & agility and ladder drills to pick from for each workout…
Then you’ll find a series of recommended speed and agility games you can insert into any workout...
The games designed to work hand-in-hand with the workouts to build athleticism.And games are important because when kids are playing and having fun, it doesn’t seem so much like forced “work,” so their attitudes are completely different and they actually want to join in.They still reap the benefits that come along with the “fun” exercise, plus they’re more engaged, so it’s a win-win for everybody.
This is the secret sauce for attracting, retaining and motivating athletes from elementary to high school age!

You also get a cool down routine for each workout. Cool down routines are important to speed recovery after a workout, increasing flexibility, and decrease muscle soreness…
So be sure to emphasize the cool down routine!

Finally, for some modules, there are important graduation tests at the end that athletes need to pass before they can continue to the next module.These tests are important markers, and let you know whether an athlete is equipped for the rigors of the next training phase.

The graduation test are all based off the results athletes will document for our custom Speed, Agility and Strength Standard Charts…
These charts are excellent ways to motivate athletes to constantly strive to move up the charts…

Top programs have religiously used these type of charts and standards to create enthusiasm and excitement around working out, motivating athletes to push their limits and ultimately building more physical and MENTAL strength in each of their athletes…

You will also have downloadable certificates that you can print, fill out and present to each athlete that graduates specific phases or reaches special milestones in our custom standards chart.
So, as you can see, the system’s completely “done for you.”In fact, you could start using the system tomorrow if you wanted to, here’s how easy it is to do:

Log in to your members area and have your athlete(s) take the simple tests we have provided…

Which will let them know exactly which phase to start with so they don’t bypass any fundamentals and jump right into the appropriate level and challenge they are ready for.

PlaySportsTV

PlaySportsTV presents Daryl Weber. Coach Weber is a former NCAA Division 1 Wrestling Champion. He coached 13 straight High School State Champion Wrestling Teams. He used drills like this to get kids hooked on sports and rapidly develop them in his championship program.

Book This Course...

Tuesday, May 22, 2018

HOW LONG SHOULD I REST BETWEEN SETS?

Even if you have your rep and weight range nailed down, you might be unsure about how long you need to rest between sets. This number will vary depending on your goal: are you trying to improve your strength? Or are you more concerned with putting on muscle?

If your goal is to improve strength, you’re likely attempting to beat one rep maxes every time you step in the gym. For that reason, you should get between 3 and 4 minutes of rest between sets. This allows your muscles to fully recover between each set so you feel strong throughout your reps.

If your goal is to build muscle, on the other hand, the amount of rest between sets decreases significantly. Try to aim for only 60 to 90 seconds.

To understand why, we first have to address your anaerobic vs. aerobic energy systems. Your anaerobic system is the one used in weight training, while your aerobic system supports your cardio. In an anaerobic state, your body converts glucose to ATP, the energy source used to make your muscles work. This produces lactic acid.

As lactic acid begins to build up in your muscles, your performance begins to suffer. To correct this, you need to flush the lactic acid from your system, but how? Rest between sets! The 60-90 seconds we recommended is time in which you can sit and breath, bringing more oxygen to your muscles to help carry away the lactic acid. Drinking water and stretching can also help.

Another way to work around the issue of lactic acid is to use supersets. If you work antagonist muscles on the same day, like biceps and triceps, you can train one muscle group while the other rests. Since you’re still working out while you’re resting, this speeds up your training, reducing the total amount of time you need to spend in the gym. If you’re using supersets, reduce your rest between sets to 15-30 seconds.

Shorter rest times have also been linked to an increase in growth hormone levels. Growth hormone is not only responsible for helping you build muscle, but for fat loss as well. Although lactic acid is commonly vilified, it is actually a trigger for growth hormone, too.

The last benefit of shorter rest times we’re going to cover is the pump. By reducing the amount of rest between sets, you’re keeping your momentum going and the blood flowing into your muscles. This blood flow delivers the nutrients and oxygen needed to improve performance, plus growth hormone to stimulate muscle growth.

There you have it: to build muscle, chase the pump and keep your rest between sets to 60-90 seconds.

All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.