I have an assignment for those of you who follow my blog regularly and are looking for the last little edge before summer comes!
If you are looking to get the most out of your workouts I always recommend you go until FAILURE.
This is an important term that I use often with my clients when I am training them for strength, size of just to get lean. I am looking for you to push your body to its limits. **This is obviously a suggestion if you have any health related conditions you should consult with your doctor before trying this routine. This routine as it is very safe if done correctly is equally dangerous if done wrong.**
Failure is something I will define in fitness as total muscle exertion. The final phase at which your muscle will be strong enough to exert force against resistance in order to barely overcome that resistance one final time.
Meaning THE LAST REP YOU CAN PHYSICALLY DO! (simple) Lets figure out how to do the form, then lets do the form, then lets go heavier slowly and keep going until we get to the point where we can barely do 5-7 reps when that comes we make it lighter and lighter until we can't even hardly do 1 full rep.... This is failure!
When you reach failure I want you to take note of how your muscles feel, how you feel, how much better your workout feels compared to how it usually does. Do this with your last 3 exercises in your routine. So for example if you normally do :
Clean and jerk 4 sets 7-10reps
Shoulder press 4 sets 10 reps
Circuit
Cable Front raise 4 sets 10 reps
Narrow Grip pull-ups 3 sets 10 reps
Cable Lateral raise 3 sets 10 reps
Last Set Until Failure (4 total sets)
Circuit 2
Rear delt machine 3 sets 8-12reps
Last set to failure (Total of 4 sets)
Lateral Arm circles (Not weighted)
1 minute each set 3 sets
This is just a sample workout and yes you can do that routine and it will work but I am just trying to give you an idea of how you structure a workout with Failure sets in them. If you do failure at the beginning you will have a horrible workout. If you do failure too soon in the workout again you will ruin your whole workout but if you do them at the end you will make your workout 10x as effective. Try it! Let me know what you think!
Email me your questions
Frankp.Training@gmail.com
Sincerely,
Frank
Tuesday, November 12, 2013
Sleep and Exercise
Everyone knows that it is important to get enough rest. I am also sure everyone knows why, so I will just take a few minutes and explain it again. Just incase some of those reading this don't actually know why.
Sleep is one of the most important things the human body does. When we fall asleep our body repairs damaged and aging cells, it also lowers energy expenditure and metabolism. It rests the muscles repairs the muscles entering a phase called protein synthesis. Now most of us also enter a phase called catabolism during sleep as well. This means that our body is eating its own muscle tissue due to lack of fuel in the intestinal track. Even though the body's metabolism is lowered during sleep those of you who exercise like mad men and women will have such high metabolisms that you will you may even wake up in the middle of the night and tell yourself "ah I am starving" this is because of the catabolic cycle you have entered into during REM.
Ways to prevent catabolism and why its bad!
This is obviously only applicable to people who's goal is NOT to loose weight. These people will not GAIN weight but will maintain the same weight if they follow these steps. The catabolic process is one most weight lifters know about. It is the feared process in which your body beings to depend on your muscle for fuel. Now this is what we don't want! We spend hours on hours in the gym trying to train our muscles to grow and look how we want them the last thing we want to do is use them for fuel. So how do we stop this process?
The answer is easy, EAT. Ok seriously though how do you stop this process? EAT! Not kidding! Before bed is the perfect time to grab some food or a protein shake and eat. The body is only going to store fat if the food you eat is fat. If you are eating or drinking a lean protein shake then there is no reason your body will store that as fat. Instead your body will take a few hours to digest it while you are asleep because your body has dialed its metabolism back a little bit. Breakfast is called BREAK-FAST because you are attempting to break the fast you have entered in your sleep. Fasting is an excellent way to eat all your muscle up. Don't do that unless you have too... I NEVER suggest a bodybuilder to fast. It is a horrible way to prep your body in athletics or weight lifting. If you are obviously looking to be a toothpick then fasting 1 time per week for 12 hours would help. I NEVER SUGGEST ANYONE TO LOOK LIKE A TOOTHPICK... THAT IS NOT COOL NOR IS IT HEALTHY.
You want to look at your sleep as a way to gain MORE muscle not less. So there are other methods, you can drink casein protein. That kind of protein is a slower digesting protein. It is just as lean usually around 90-130 calories per serving. You mix it in water or milk just before bed and drink it. Usually it will take anywhere between 3-8 hours to digest depending on how much and what time you get. I usually suggest as a snack before bed you mix in 1 scoop of casein and 1 scoop of normal whey protein as you will give your body an immediate boost of protein and then release the rest slowly though out your sleep.
Back to the sleep
Sleep is important because you will allow your body to repair its damaged muscle tissue and enter its own healing process. The body is an amazing machine if you treat your body with care and compassion it will surely show you how amazing of a machine it can become. If your goal is to get lean or your goal is to bulk u p or your goal is to loose weight you need sleep it does not make a difference! Sleep is underrated if you are not getting enough sleep you can be entering a phase called OVERTRAINING much easier and much sooner than expected or desired.
If you do not know what over training is I believe I did an article on it last year that was pretty good so refer back to that one thank you!
For those of you who are looking to validate my information I will post 2 sources for sleep and muscle growth below!
Thanks again everyone,
Have a good day!
Frank
http://www.bodybuilding.com/fun/drobson5.htm
http://www.ncbi.nlm.nih.gov/pubmed/21550729
Sleep is one of the most important things the human body does. When we fall asleep our body repairs damaged and aging cells, it also lowers energy expenditure and metabolism. It rests the muscles repairs the muscles entering a phase called protein synthesis. Now most of us also enter a phase called catabolism during sleep as well. This means that our body is eating its own muscle tissue due to lack of fuel in the intestinal track. Even though the body's metabolism is lowered during sleep those of you who exercise like mad men and women will have such high metabolisms that you will you may even wake up in the middle of the night and tell yourself "ah I am starving" this is because of the catabolic cycle you have entered into during REM.
Ways to prevent catabolism and why its bad!
This is obviously only applicable to people who's goal is NOT to loose weight. These people will not GAIN weight but will maintain the same weight if they follow these steps. The catabolic process is one most weight lifters know about. It is the feared process in which your body beings to depend on your muscle for fuel. Now this is what we don't want! We spend hours on hours in the gym trying to train our muscles to grow and look how we want them the last thing we want to do is use them for fuel. So how do we stop this process?
The answer is easy, EAT. Ok seriously though how do you stop this process? EAT! Not kidding! Before bed is the perfect time to grab some food or a protein shake and eat. The body is only going to store fat if the food you eat is fat. If you are eating or drinking a lean protein shake then there is no reason your body will store that as fat. Instead your body will take a few hours to digest it while you are asleep because your body has dialed its metabolism back a little bit. Breakfast is called BREAK-FAST because you are attempting to break the fast you have entered in your sleep. Fasting is an excellent way to eat all your muscle up. Don't do that unless you have too... I NEVER suggest a bodybuilder to fast. It is a horrible way to prep your body in athletics or weight lifting. If you are obviously looking to be a toothpick then fasting 1 time per week for 12 hours would help. I NEVER SUGGEST ANYONE TO LOOK LIKE A TOOTHPICK... THAT IS NOT COOL NOR IS IT HEALTHY.
You want to look at your sleep as a way to gain MORE muscle not less. So there are other methods, you can drink casein protein. That kind of protein is a slower digesting protein. It is just as lean usually around 90-130 calories per serving. You mix it in water or milk just before bed and drink it. Usually it will take anywhere between 3-8 hours to digest depending on how much and what time you get. I usually suggest as a snack before bed you mix in 1 scoop of casein and 1 scoop of normal whey protein as you will give your body an immediate boost of protein and then release the rest slowly though out your sleep.
Back to the sleep
Sleep is important because you will allow your body to repair its damaged muscle tissue and enter its own healing process. The body is an amazing machine if you treat your body with care and compassion it will surely show you how amazing of a machine it can become. If your goal is to get lean or your goal is to bulk u p or your goal is to loose weight you need sleep it does not make a difference! Sleep is underrated if you are not getting enough sleep you can be entering a phase called OVERTRAINING much easier and much sooner than expected or desired.
If you do not know what over training is I believe I did an article on it last year that was pretty good so refer back to that one thank you!
For those of you who are looking to validate my information I will post 2 sources for sleep and muscle growth below!
Thanks again everyone,
Have a good day!
Frank
http://www.bodybuilding.com/fun/drobson5.htm
http://www.ncbi.nlm.nih.gov/pubmed/21550729
Wednesday, November 6, 2013
Volume Training vs Strength Training
So this is a question people often ask, so this is why I will address it.
What is the difference between 10 reps for strength and 10 reps for Volume?
Is there even a difference?
Ok so the term VOLUME in this situation comes from the old school technique of "German Volume Training." Now you might be saying what is that? Well German Volume Training (I will use GVT for short) is the technique most commonly referred to by lifters refer to as the 10x10.
What is 10x10
10x10 is short for 10sets of 10reps.
**Since my mission in the fitness industry is to simplify everything I will even explain sets and reps. (Reps are one movement from beginning to end. Example 1 push up is considered one REP. Rep is short for repetition. One Squat is 1 REP. also: Sets are a group of REPS so if your workout calls for 4sets of 10reps then if it is pushups you should 10 pushups(reps) than break then repeat that 3 more times.)**
Ok so back to volume training... Volume training is a method of both building strength and size. The method is effective but taxing. This is not something I would recommend for people who do not already have experience lifting for at least 1 year. I seriously stress that this is REALLY HARD stuff it is not something you simply do and then walk out of the gym normally. It hurts (obviously in a good way) but it hurts none the less. What your goal to do here is to preform 10sets of 10reps with the HEAVIEST WEIGHT YOU PHYSICALLY CAN! This means that you should not go so heavy that your form is bad and you should not go so light that you will be able to do even 12 reps. There is a learning curve with this workout as most people don't know the exact weight they can do exactly 10reps with.
Myth Busting
There are a lot of pages on the internet that you will find stupid statements that say that you can ONLY build mass if you are doing low reps. This is absolutely false. There are thousands of ways to build mass other than low reps. The simple definition of muscle growth is that you tear your muscle down(microscopic sized tears not injury sized tears) and your body heals it and in the process makes it bigger/ stronger.
The technical term for muscle growth is Hypertrophy- what this is basically is the tearing down of a muscle and the body's natural instinct to repair it. When your body repairs the muscle it gets stronger denser and slightly larger. (**Disclaimer to the ladies** when I say slightly larger I mean so small you could never notice it unless your muscle fibers were under a microscope.)
Back to the difference between 10 reps for strength and 10 reps for Volume or Mass
10 reps should be 10 reps right?
YES!!!! thats why I hate this question!
10 reps is 10 reps and always will be just 10 reps.
Really what you are asking in this question is will the number of sets I do make a difference in terms of volume.
This is the real true question! Yes the number of sets you preform of an exercise makes all the difference. The average weight lifting routine from start to finish should have no more then 15sets* and no less than 10sets. The reason is on average if you do 15sets in a single routine with the right amount of rest your workout should take anywhere between 35min-50minutes. The average person rests 1 minute or more between sets before they resume the next so on average most people will take 50 minutes to complete a 15set routine.
When you do volume training 10x10 you use the same equipment same weight (unless you are getting so tired you need to make it lighter) over and over again with 45sec- 1min 30sec rest. NO MORE NO LESS! This is fast paced usually a 10x10 workout should only take 15-30min tops. This is higher intensity and you are tearing your muscle down a lot faster and a lot more effectively. This is why you can both gain strength and size while only using 10 reps. This is the most effective way for intermediate lifter to gain strength and size I highly recommend you try this... But remember this is very intense so make sure you have a friend with you and take safety precautions when attempting a 10x10 routine.
(sorry for how long this one was but you will hopefully understand it finally)
Thanks for reading!
Sincerely,
Frank
What is the difference between 10 reps for strength and 10 reps for Volume?
Is there even a difference?
Ok so the term VOLUME in this situation comes from the old school technique of "German Volume Training." Now you might be saying what is that? Well German Volume Training (I will use GVT for short) is the technique most commonly referred to by lifters refer to as the 10x10.
What is 10x10
10x10 is short for 10sets of 10reps.
**Since my mission in the fitness industry is to simplify everything I will even explain sets and reps. (Reps are one movement from beginning to end. Example 1 push up is considered one REP. Rep is short for repetition. One Squat is 1 REP. also: Sets are a group of REPS so if your workout calls for 4sets of 10reps then if it is pushups you should 10 pushups(reps) than break then repeat that 3 more times.)**
Ok so back to volume training... Volume training is a method of both building strength and size. The method is effective but taxing. This is not something I would recommend for people who do not already have experience lifting for at least 1 year. I seriously stress that this is REALLY HARD stuff it is not something you simply do and then walk out of the gym normally. It hurts (obviously in a good way) but it hurts none the less. What your goal to do here is to preform 10sets of 10reps with the HEAVIEST WEIGHT YOU PHYSICALLY CAN! This means that you should not go so heavy that your form is bad and you should not go so light that you will be able to do even 12 reps. There is a learning curve with this workout as most people don't know the exact weight they can do exactly 10reps with.
Myth Busting
There are a lot of pages on the internet that you will find stupid statements that say that you can ONLY build mass if you are doing low reps. This is absolutely false. There are thousands of ways to build mass other than low reps. The simple definition of muscle growth is that you tear your muscle down(microscopic sized tears not injury sized tears) and your body heals it and in the process makes it bigger/ stronger.
The technical term for muscle growth is Hypertrophy- what this is basically is the tearing down of a muscle and the body's natural instinct to repair it. When your body repairs the muscle it gets stronger denser and slightly larger. (**Disclaimer to the ladies** when I say slightly larger I mean so small you could never notice it unless your muscle fibers were under a microscope.)
Back to the difference between 10 reps for strength and 10 reps for Volume or Mass
10 reps should be 10 reps right?
YES!!!! thats why I hate this question!
10 reps is 10 reps and always will be just 10 reps.
Really what you are asking in this question is will the number of sets I do make a difference in terms of volume.
This is the real true question! Yes the number of sets you preform of an exercise makes all the difference. The average weight lifting routine from start to finish should have no more then 15sets* and no less than 10sets. The reason is on average if you do 15sets in a single routine with the right amount of rest your workout should take anywhere between 35min-50minutes. The average person rests 1 minute or more between sets before they resume the next so on average most people will take 50 minutes to complete a 15set routine.
When you do volume training 10x10 you use the same equipment same weight (unless you are getting so tired you need to make it lighter) over and over again with 45sec- 1min 30sec rest. NO MORE NO LESS! This is fast paced usually a 10x10 workout should only take 15-30min tops. This is higher intensity and you are tearing your muscle down a lot faster and a lot more effectively. This is why you can both gain strength and size while only using 10 reps. This is the most effective way for intermediate lifter to gain strength and size I highly recommend you try this... But remember this is very intense so make sure you have a friend with you and take safety precautions when attempting a 10x10 routine.
(sorry for how long this one was but you will hopefully understand it finally)
Thanks for reading!
Sincerely,
Frank
Tuesday, November 5, 2013
Colder months and Exercise
When the weather gets cold it is no surprise to everyone that we get sick! We don't just avoid it, we get sick easier no matter what we do! Around this time of year you always hear people saying "take your vitamin C!" That is true, but only to a small degree. Let me briefly explain why we get sick easily in the winter.
Well isn't it the cold air?
No not necessarily, the reason why the cold air matters is for more severe instances like phenomena, frost bite, hypothermia etc. The jacket/ warm clothes you wear just help to keep your body's natural heat in and so your body won't have to waste as much energy continuing to heat itself up over and over again! So the jacket is VERY important but not as far as colds are concerned.
I have read about this a lot but this is a very well written article if you would like to check my facts!
Well if it isn't cold air what is it?
Ok, so there isn't 1 specific answer unless you want to be THAT GUY who says its "bacteria and germs." That doesn't really help us because we all already know that information. Really what causes us to get sick is dips in our natural immune system often caused by excess amounts of free radicals and other harmful stuff like bacteria. Now what are free radicals should be the real question? I have explained once before vaguely what free radicals are on this blog but I will keep this brief. Free radicals in a nutshell are harmful unstable chemicals found in our body, we create them when we exercise, we create them when we don't get enough sleep, or eat the wrong foods, or drink the wrong drinks. We get them from almost anything that is not good for us. Now this is why Antioxidants have become all the craze over the last few years because they are helpful in stoping free radicals from damaging our bodies and immune systems. What will happen is over time if you create enough free radials and allow them to roam around your body without the proper immune system support you will get sick.
The best way to fight free radicals and bacteria in the body is through antioxidants, vitamin C, vitamin B, a good multi vitamin, enough water, and obviously substitute some of the bad foods for some natural healthy foods. The body is really a well oiled machine and it is capable of doing amazing things if it is fed the right fuel.
refer to this portion of the article
"Do this: Assuming you've curbed bad habits such as smoking and excessive tanning, turn to your diet. If you eat a wide variety of fruits and vegetables, your diet is naturally rich in thousands of antioxidants. Studies suggest eating at least five servings of fruits and vegetables a day to reap the most health benefits."
"Do this: Assuming you've curbed bad habits such as smoking and excessive tanning, turn to your diet. If you eat a wide variety of fruits and vegetables, your diet is naturally rich in thousands of antioxidants. Studies suggest eating at least five servings of fruits and vegetables a day to reap the most health benefits."
This is a brief article on fighting free radicals in mens health it is vague but gives you enough info to satisfy your curiosity.
Thanks again everyone for the overwhelming support!
Those of you who have emailed me to request that I start blogging again don't worry I am back for good now.
Frank
Back into the blog
Hey everyone sorry I took so long off from this blog it looks like there is a decent amount of people who are still viewing my blog so I will revive it! I wanted to take today and catch everyone up to speed with what I have been doing and what I will do with the blog form here on out.
So thanks to those of you who have been viewing my blog even though I have not touched it in almost 6months or more.
I have been working on my business that I was mentioning way back possible a year or more ago. I am actively trying to launch the website before Jan 1st 2014 so I will keep everyone posted on that. I am also looking to build back my following of people who subscribe to my fitness posts. So today is a 2 for 1 day I will post something after this post as well to get back into the swing of things! I am going to be launching my website very soon and so that means I will be sharing the details about the website with you guys first. So stay tuned for all the latest updates on the things to come. Below is going to be the URL to my trailer for the website. I am hoping that everyone takes a few seconds and watches the video it is only 30 sec long! http://www.youtube.com/watch?v=DIyzBj79nZc
Thanks everyone!
Frank
So thanks to those of you who have been viewing my blog even though I have not touched it in almost 6months or more.
I have been working on my business that I was mentioning way back possible a year or more ago. I am actively trying to launch the website before Jan 1st 2014 so I will keep everyone posted on that. I am also looking to build back my following of people who subscribe to my fitness posts. So today is a 2 for 1 day I will post something after this post as well to get back into the swing of things! I am going to be launching my website very soon and so that means I will be sharing the details about the website with you guys first. So stay tuned for all the latest updates on the things to come. Below is going to be the URL to my trailer for the website. I am hoping that everyone takes a few seconds and watches the video it is only 30 sec long! http://www.youtube.com/watch?v=DIyzBj79nZc
Thanks everyone!
Frank
Sunday, March 24, 2013
Antioxidants Hype or Healthy?
Hello Everyone! I am back!
Antioxidants are the newest things. They are actually among the most sought after products in the health industry. Especially among those who workout regularly and eat healthy. With all the people getting into fitness in recent years and the numbers still growing each day, we need to arm ourselves with as much knowledge as we physically can.
Ok let me explain what antioxidants are for first and foremost. Antioxidants are things we take in mainly from plant/ fruit sources. Where do they come from? The major sources of antioxidants that you will find are from either Vitamin E, Beta-Carotene, Vitamin C, and Selenium. What are they for? They are frighting what are called free radicals in the body. Free radicals are created in the body through the process of food being broken down for energy; a big part as well is our body taking them in from the outside environment.
What are antioxidants role in killing free radials?
Antioxidants are used to kill free radials in this exact method. Free radicals are molecules missing an electron in there outermost shell. Like most unbalanced molecules you learn about, there is nothing more they want then to be balanced again. So they will do what ever it takes and destroy any cell/DNA molecule it comes in contact with just to get an electron.
So what do Antioxidants do? Antioxidants seek out those free radials in the body and provide them with an electron. So they can disappear instead of killing your good cells. The problem is once an antioxidant finds the free radical and feeds it an electron so to speak. It now becomes imbalanced and becomes a free radical itself.
Does this mean antioxidants are bad?
No, and in fact they are still good for you, and you still should take them in. This is just a warning that all the hype surrounding antioxidants and their disease fighting qualities have been proven false. What are the best ways to eliminate disease and illness? Exercise is good because it keeps the body firing on all cylinders, but other then that you need to reduce stress levels. Stress and environment, especially a toxic city internment, air filters help eliminate pollution before we breathe the air in and water filters help eliminate pollution from water sources we drink from.
All in all
Antioxidants are good. Antioxidants can help fight off eye degeneration and a few other diseases over a long period of time. People still should take in antioxidants as a part of their daily diet. But we as people of the mass media need to become weary of any product being promoted in the main stream. Usually the reason a product will be boasted heavy by a main stream source is because it is receiving specific funding or attention by celebrities by method of endorsements.
Thanks everyone for reading again, I will be posting again! hope you all enjoy it and tell someone about my blog. If you want to read the actual article I based my information on please read below's link.
http://health.usnews.com/health-news/health-wellness/articles/2013/03/09/do-you-really-need-antioxidants?page=2
Antioxidants are the newest things. They are actually among the most sought after products in the health industry. Especially among those who workout regularly and eat healthy. With all the people getting into fitness in recent years and the numbers still growing each day, we need to arm ourselves with as much knowledge as we physically can.
Ok let me explain what antioxidants are for first and foremost. Antioxidants are things we take in mainly from plant/ fruit sources. Where do they come from? The major sources of antioxidants that you will find are from either Vitamin E, Beta-Carotene, Vitamin C, and Selenium. What are they for? They are frighting what are called free radicals in the body. Free radicals are created in the body through the process of food being broken down for energy; a big part as well is our body taking them in from the outside environment.
What are antioxidants role in killing free radials?
Antioxidants are used to kill free radials in this exact method. Free radicals are molecules missing an electron in there outermost shell. Like most unbalanced molecules you learn about, there is nothing more they want then to be balanced again. So they will do what ever it takes and destroy any cell/DNA molecule it comes in contact with just to get an electron.
So what do Antioxidants do? Antioxidants seek out those free radials in the body and provide them with an electron. So they can disappear instead of killing your good cells. The problem is once an antioxidant finds the free radical and feeds it an electron so to speak. It now becomes imbalanced and becomes a free radical itself.
Does this mean antioxidants are bad?
No, and in fact they are still good for you, and you still should take them in. This is just a warning that all the hype surrounding antioxidants and their disease fighting qualities have been proven false. What are the best ways to eliminate disease and illness? Exercise is good because it keeps the body firing on all cylinders, but other then that you need to reduce stress levels. Stress and environment, especially a toxic city internment, air filters help eliminate pollution before we breathe the air in and water filters help eliminate pollution from water sources we drink from.
All in all
Antioxidants are good. Antioxidants can help fight off eye degeneration and a few other diseases over a long period of time. People still should take in antioxidants as a part of their daily diet. But we as people of the mass media need to become weary of any product being promoted in the main stream. Usually the reason a product will be boasted heavy by a main stream source is because it is receiving specific funding or attention by celebrities by method of endorsements.
Thanks everyone for reading again, I will be posting again! hope you all enjoy it and tell someone about my blog. If you want to read the actual article I based my information on please read below's link.
http://health.usnews.com/health-news/health-wellness/articles/2013/03/09/do-you-really-need-antioxidants?page=2
Thursday, September 20, 2012
Vitamin C and iron
Sorry again I haven't posted in a few weeks but here's something I wanted to tell everyone!
So something I forgot to mention eating vitamin c throughout the day can actually help you! Yes believe it natural food helps haha. But what we don't know is vitamin C helps a lot more then just boosting our immune system. Vitamin C actually aide's the body into absorbing certain nutrients one of those being iron.
By ingesting Vitamin C through out the day your body will be able to process iron more efficiently.
Thanks everyone
Frank Poveromo
Sent from my iPhone.
So something I forgot to mention eating vitamin c throughout the day can actually help you! Yes believe it natural food helps haha. But what we don't know is vitamin C helps a lot more then just boosting our immune system. Vitamin C actually aide's the body into absorbing certain nutrients one of those being iron.
By ingesting Vitamin C through out the day your body will be able to process iron more efficiently.
Thanks everyone
Frank Poveromo
Sent from my iPhone.
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