Category: strenght training

Building Muscle and Strength, Building Strength, crossfit, effective strength training, optimal strength trainining volume, Periodization, strenght training, strength training circuit, strength training cycle, Strength Training Intensity, Strength training RPE, strength trainining volume, Uncategorized

Don’t just Workout Hard, Get Better (Free 8-Week Strength Training Program).

8-Week Strength Cycle Program

1RM Estimator (Blank)

8-Week Strength Cycle (weight Calculator)

Example

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My general observation is that people in the gym either train hard all the time or never train hard enough.  For years I trained very hard with very few planned deload training periods. Recreational endurance athletes tend to be much smarter about varying the intensity of their training sessions than recreational strength athletes.

We don’t want to simply workout hard. We want to train, so we get better. Any coach or trainer can create a challenging workout, but if the training isn’t designed to improve your performance than it isn’t effective training.   Continue reading “Don’t just Workout Hard, Get Better (Free 8-Week Strength Training Program).”

Jeff EmblenLeave a comment
body transformation, Building Muscle and Strength, fat, fat loss, fat loss motivation, Fitness, food log, food logging, good habits, habit, lose body fat, lose fat, myfitnesspal, natural bodybuilding, strenght training, strength training circuit, The Fat Loss Habit, training log, Uncategorized, weight loss, weight loss motivation, workout log

A Few Articles About Getting Leaner, Fitter, & Stronger

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A few articles to get you started (PDF w Links)

Q23

Why a high protein diet is so effective at promoting fat loss.

Q8
Top 5 Priorities of Effective Fat Loss and Looking Great! Continue reading “A Few Articles About Getting Leaner, Fitter, & Stronger”

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body transformation, Building Muscle and Strength, Building Strength, effective strength training, natural bodybuilding, rest between sets, strenght training, strength training circuit, Strength Training Intensity, strength trainining volume, Uncategorized

How long should you rest between sets?

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If you read the latest Muscle & Fiction magazines you’ll say 60-90 seconds is the optimal rest interval between sets. This assertion is rarely backed-up with scientific research, and when it is, they will say it increases human growth hormone levels in the body temporarily, which is true, but I haven’t found any studies that correlate it with long-term increases in muscle mass. I have no doubt that many people achieve respectable results from this protocol, especially the enhanced lifters that fill the pages of the muscle magazines, but what is optimal for the natural lifter. What does the science say? Continue reading “How long should you rest between sets?”

Jeff EmblenLeave a comment
Building Muscle and Strength, Building Strength, effective strength training, metabolism, preventing Sarcopenia, prevention of Sarcopenia, Sarcopenia, Slowing metabolism, strenght training, strength training circuit, Strength Training Intensity, Uncategorized

Why Everyone Should Strength Train

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Our bodies can lie to us. For example, when you first start serious strength training, almost any program will produce dramatic results. It is possible to gain 10-20 pounds of pure muscle during your first year of training, depending on your genetics. Continue reading “Why Everyone Should Strength Train”

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Building Muscle, Building Muscle and Strength, Building Muscle mass, Building Strength, effective strength training, mass training, optimal strength trainining volume, Optimal Training Volume, strenght training, strength trainining volume, Uncategorized, Willpower is like a muscle

Optimal Training Volume Made Simple

“Exercise to stimulate, not to annihilate. The world wasn’t formed in a day, and neither were we. Set small goals and build upon them.” Lee Haney

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Determining optimal training volume is not a straight forward proposition. There is no one size fits all solution. I will simplify the process and provide some parameters, but you will have to discover what is optimal for YOU. Scientific studies should guide our training, but ultimately, we must decide what works best for us through trial and error. The primary factor to consider is your ability to recover.

Continue reading “Optimal Training Volume Made Simple”

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