”You can better results following a badly written exercise program than following a well written exercise program”.

What does that mean?

Well…

You can follow a badly written exercise program and get good results if you train hard enough and consistent enough.

And…

You can follow a great exercise program and get lousy results if you follow the program half assed and don’t put 100% effort in.

It doesn’t matter how great the program is it’s up to you to do the hard work, no-ones gonna do the push ups for you.

So if you put 100% effort into a bad program you’ll get great results……

But…

If you follow a good program with 100% effort you’ll get amazing results!

So what’s it gonna be?

Lousy results or amazing results?

It’s your choice.

Train hard!

Dan Clay
Dangerously Fit Personal Training
www.dangerouslyfitpersonaltraining.com
www.personaltrainersydney.com
www.bootcampsydney.com.au

                          

Just wanna ask you a question… Usually from what I have read, when you do exercise you
combine CHEST + TRICEP and BACK + BICEP in your workout routine.

(since triceps are used
as helpers on chest and it hits triceps secondarily)…

But is it okay If I will do BICEP
+ CHEST and TRICEP + BACK instead? Because every time I finished my workout on my chest
my triceps is getting tired already what more if I will do my triceps exercise I cannot
lift weights any more… My another concern is if I will do biceps is there will be a
problem or contraction between my triceps and biceps?

Because when I do the chest
exercise it warms up the triceps (also for back + triceps).

Hope to hear from you soon….

Jerome

A. Hi Jerome,

The type of workout your’e talking about is a relic from the bodybuilding days, unless you can train 2-3 hours a day 5-6 x per week are genetically gifted or using steroids there are definitely better ways for you to train.

If you’re the average guy training 3-4 x p/w for 45 min to an hour you’re much better off focusing on exercises that work more than one muscle at one time.

Instead of training chest and triceps or back and biceps or whatever else train the push and pull movement.

By pushing and pulling movements I mean horizontal push (i.e bench press), horizontal pull (i.e seated row), vertical press (i.e shoulder press), vertical pull (i.e chin up), lower body pull (i.e deadlift) and lower body push (i.e squat).

If you break down your upperbody day you’ll be training chest, back, shoulders, biceps all in one workout.

This system of training is very effective for getting the most out of your workouts because each muscle gets more exposure to training, and the more exposure a muscle has to training, the more adaption your muscles will have(be sure to give every muscle 48hrs rest between workouts) .

Core training should be included in every workout.

Here is a sample of one of our strength training workouts.

Train Hard!

Dan Clay
Dangerously Fit Personal Training
www.dangerouslyfitpersonaltraining.com
www.personaltrainersydney.com

P.S If you have any questions please feel free to post them here on my new blog.

                          

Here is a video of a quick 8 minute ab workout routine, incorporate as many ab movement patterns into your ab workouts as possible.

The core is the link between your upper and lower body and needs special attention, gone are the days when core training meant performing hundreds of sit-ups off the floor, there are much more effective ways to train.

The rectus abdominal’s (abs) is the muscle known as “the 6 pack”. When training the abs it is important not to just perform trunk flexion exercises (sit-ups). The rectus abdominal’s are just one muscle of a whole group of muscles which is commonly referred to as the “Abs”.

The other muscles are: external oblique’s, internal oblique’s and the transverses abdominus.

All movement from the extremities rely on the core for stabilization and force production, it’s the most important area of the body. As the old saying goes “you can’t fire a canon from a canoe”.

Below are some general guidelines showing what a proper core program should look like, apply these strategies to your routine and you will have a shredded 6 pack in no time.

1. Interval Training.

This is short bouts of high intense exercise broken up with periods of low intense exercise. For example sprint for 10 seconds then rest for 10 seconds – repeat this for 15-20 mins, as you become fitter increase the reps or decrease the rest period. This will boost your metabolic rate whilst burning heaps of calories. Everyone has a six pack, it’s just that it’s usually hidden under fat.

2. Wood Chopping Exercises.

The rectus abdominals (6 pack) are designed more for anti-rotators of the trunk rather than trunk flexion (sit up’s). Otherwise the ab’s would look more like a bicep. Standing sideways to a cable machine, attach a rope to the high pulley. Pull the rope down and across your body, to just outside your left knee. Return the cable to the starting position, finish your reps and then switch sides.

3. Strength Training.

By increasing your lean muscle mass you’ll burn more calories sitting behind your desk and whilst you’re asleep, you will also burn a considerable more amount of energy whilst you’re exercising through greater energy demand from the increased lean muscle. Do large compound exercises working multiple muscles working every major muscle group in the body.

4. Fit-Ball.

By using a fit ball you’ll be increasing the range of motion from a neutral spine to trunk flexion (sit-ups), to trunk extension to trunk flexion. By doing sit-ups on an unstable surface you’ll also increase the amount of muscle fiber recruitment.

5. Diet.

If your diet is poor, no amount of training will work. Eat plenty of fruit, vegetables, nut’s, seeds, wholegrains, beans, legumes. If your eating meat and dairy make sure it’s lean and low in saturated fat. Keep sugar’s and alcohol to a minimum.

6. Train all Movements.

Don’t just do sit-ups, train all movement patterns. A good core program should include trunk flexion and extension, rotation, side flexion, reverse crunches and static holds. It’s not necessary to do them all in one session, pick one or two for each training session.

7. Less is More.

One of the most common mistakes people make is they do too many reps. The abs are just like any other muscle, so train them like you would other muscles. Doing hundreds of reps isn’t going to do much except give you bad posture. Add an external weight and keep the reps under twenty.

8. Stretch.

Like any other muscle the Abs need stretching. Lay face down with your hands under your shoulders, push up until your arms are nearly straight whilst simultaneously pushing your hips into the floor. This will increase the range of motion of the muscle and increase blood flow, therefore speeding up recovery between sessions.

9. Static Holds.

To develop a strong core you must incorporate exercises that incorporate the whole mid-section, including the hips. Stuart McGill (leading researcher on lower back dis-function) believes strength endurance is the most important factor in maintaining a healthy lower back. The plank is a good place to start, hold yourself in the press-up position, keeping your abs braced (tightened) and your butt squeezed tight. Start with a 20 second hold and increase this time by 10% a week.

10. Train the body as one integrated unit.

Use strength training exercises that will actively challenge the core. Some of the best core exercises around are ones that are working other muscle groups. By using exercises such as squat and deadlift variations, overhead presses, bent over rows and even push ups you’ll be creating awesome core strength.

If you have any questions please feel free to post them below.

Cheers,

Dan Clay
Dangerously Fit Personal Training
www.dangerouslyfitpersonaltraining.com