Progressing Your Conditioning Part II: Intensity

Part I of this three part series covered how we can use volume to progress our conditioning. In part II of this instalment we examine how to progress our conditioning work by increasing our intensity. In this video you will learn: - How you can progress your conditioning by increasing our HR, and monitoring it using objective or subjective measures. - How to increase our intensity on specific machines vs free weights - How to do more work in the same time intervals. - How to do the same work in shorter time intervals
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The Programming Mistakes Of The Weak And Small

I wrote a few days ago about the three biggest mistakes people make when they are trying to build strength. I neglected to mention programming in that article. Programming is a huge issue that people have. Generally the programs I see no longer worked in the first place, or have ran it's course and need to be switched out. Many novice to intermediate lifters don't put enough if any effort or thought into their program. They find something in a magazine or on some shitty web site and they hammer away at it for long periods of time. Some see results, but most do not. This is for those who are not seeing results and are at a loss for what to do next. In this clip I'll be covering:…
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3 Reasons You’re Weak And What To Do About It

After working with many, many clients in person and online, I've had a lot of experience seeing programs, habits, and methods that people use. When they don't work, they often hire me for help. I'm going to cover the 3 biggest problems I've surveyed, and give you quick and easy solutions to help solve them. As the title suggests, this is article is for lifters who are trying to get stronger and bigger, but just can't seem to get the variables correct to see the results. Let's first get into the problems, then discuss the solutions. They don't lift heavy. They do the wrong lifts. Their form looks like ass. A bonus fourth part of this, and maybe the most important is simply that their program just sucks. I mean…
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Transitioning From Cardio To Strength-Based Programs

For many active people, "training" or "working out" means running on a treadmill, or going to a spin class, or doing some sort of interval/bodyweight class. This is a much better option that sitting on the couch, and I'm not disparaging it if that's what you want to do. However, for those who want to gain muscle, or gain strength, these activities do nothing to help that area. This clip will cover: How to begin implementing resistance training into your weekly training How to ween yourself off of conditioning, or just reduce volume in your cardio The types of exercises you should be using to start off with A generalized set rep scheme and progression to use
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Measuring Progress On Your Lifts

How do you measure progress on your lifts when you aren't doing singles and constantly maxing out? For instance, how do you know you're progressing on an 8 week program if you are always doing heavier sets above 4-5 reps? What if you're doing a program where you are supposed to keep some reps left in the tank? I go over two methods which I like to use that are quick and simple in the video below.  
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Understanding The Volume-Intensity Spectrum

The volume-intensity spectrum is incredibly simple. But I don't think a lot of people really know what it is, or how it can help you organize your training so you're working with the proper load associated with the proper sets and reps. In this video we'll be covering Why the main training variables are volume and intensity How are they related What happens when intensity is high and volume is low What happens when volume is high and intensity is low What specific set/rep ranges are best for adding weight to your 1RM What specific set/rep ranges are best for adding muscle mass What specific set/rep ranges are best for hybrid, strength and muscle mass programming  
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Progressing Your Conditioning Part I: Volume

I know for a fact that people are largely lost at how specifically they should be progressing their conditioning. Are you tired of doing 30 minutes of steady state cardio? Tired of punishing your body with endless high intensity intervals, that aren't making changes to your conditioning? In this series, I'll be discussing with you the 3 major variables you can make adjustments to in order to increase your conditioning, and burn more calories. The three main variables are: Volume Intensity Resistance In todays vlog we cover Volume and it's main sub categories Distance Time Set/Rep Variables     Stay tuned for Part II in the next few weeks!
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Idiot’s Guide To Cutting Calories

What are the simplest methods for cutting calories?   When it comes down to it, reducing bodyweight comes down to either: Decreasing Calorie Intake Increasing Energy Expenditure A mixture of the two  We’ll be dealing with numero uno here. If you are trying to adjust your lifestyle to make some room for fat loss, inevitably you will have to reduce how much you are eating. I have two main methods that I like to teach my clients because they are simple and easy to follow and understand. Reduce meal frequency. Reduce portion sizing.  Pretty simple right?  Let’s go over some of the details of both of these options   Reducing Meal Frequency  In order to  reduce meal frequency we must first have an awareness of how frequently we are eating.…
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Make Every Rep A Single

This was a coaching cue I learned from Brett Jones, while working towards my Russian Kettlebell Certification a few years ago. It's a cue that I actually kind of forgot about using on my clients for a short period but has resurfaced numerous times lately. I pretty much use this cue exclusively on the big four: squat, bench, deadlift, and overhead press for those of you who have been living under a rock. However, it could definitely be used on other compound exercises as well. The basic premise for using this cue is to help avoid technical breakdown as fatigue sets in. Go onto the Tubes and watch a newer lifter do a grinding set of deadlifts for instance. The first few reps (hopefully) look like they're being executed with proficient…
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D-Aspartic Acid or Save Your Money?

D-aspartic acid (DAA) was a supplement I remember gaining popularity somewhere around 2008. I remember giving it a shot, as I heard good things, anecdotally of course from the annals of bro science: forums. I was skeptical of trying it but I thought, what the hell, why not. I was incredibly disappointed. DAA is one of two forms of the amino acid aspartic acid. It’s been hypothesized that DAA can be used as a natural testosterone booster (t-booster). According to examine.com: “D-AA works in the central brain region to cause a release of hormones, such as luteinizing hormone, follicle-stimulating hormone, and growth hormone. It may also build up in the testicles, where it alleviates a rate-limiting step of Testosterone synthesis, which leads to a minor testosterone increase.” This is another supplement made…
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