Category Archives: workout routine

Deadlift, or should that be Healthlift?

The deadlift, one of the core movements that should be in anybodies training program.
Yet as I spend more time in commercial gyms I don’t see people doing it, when I did my “fitness instructor” certification it wasn’t taught.

Why?

As a lift it has a bad name. It isn’t considered safe and there doesn’t seem to be any fancy overpriced machine based exercise that replicates it.

Is it safe? Like all weight lifting, or in fact any exercise there is an element of risk, it it largely dependant upon the individual. Proper warm up and good techniques will reduce this risk to a minimum, improper warmup and poor techniques will almost guarantee injury.

What is it?
Simply reaching down and picking a weight off the floor. Set a bar up, stand with your toes just under it, reach down keeping the back straight and body tight, drive through the hips and stand up.
The benefits of the lift are immediate, the entire musculature of the back and lower body is used to move the bar. Your back and core will become strong and resistant to injury, reducing or even eliminating that nagging back pain. The legs become like pistons, powerful and enduring. The hips become snappy, essential for a fighter.

Does that mean you get huge like Arnie? Not with a minimalist routine like the one Pavel Tsatsouline wrote in his book dedicated to the deadlift named Power to the People! I have it and highly recommend it.

The book goes into great detail and talks about 2 lifts that together do work the entire body and can build great strength. As a fighter, I believe adding a Power to the People! style weight programme to the training is an excellent way of boosting your explosive power, strength and resilience, without running the risk of overtraining.

Pavel does go on a bit about the side press, and while it is a fantastic lift I think I’d substitute the clean and press, at least some of the time.

I was deadlifing yesterday and feel great today, I haven’t been able to deadlift properly in a while due to injury (from other activities), so approched it with caution. I only planned a super quick workout here’s what I did:
Deadlift, 1 rep followed by 5 reps of Steve Maxwell’s Maxercist burpee (hindu pushup followed by jumping to a high bar to do a pullup).
I added weight to the bar each time round doing:
50, 70, 90, 100, 110kg, all for one rep with a set of maxercist in between. Next week I’ll go heavier as the old injuries are feeling good and there was no pain the following day.

Happy healthlifts

Dave

Wild Geese
www.wildgeesema.com
www.wg-fit.com
any cause but our own

Smug B*****d

I got this in an email the orther day, it’s from a guy called Jason Ferrugia pretending to talk about his training but really bragging about what a great holiday he’s having.
Smug git. Anyhow, it does give you a few ideas about holiday training, so while he’s out enjoying himself and I’m stuck home working for a living, we’re both keeping in shape, getting stronger and fitter.

Read on and be as envious as I am:

Dave,
I recently had the pleasure of spending
an extended, Memorial Day weekend down
in the great city of Austin, Texas. For anyone who has never been, I highly recommend it. Among numerous other things to do, you definitely need to check out the museums, catch a flick a nd dinner at The Alamo Draft House, grab some food and drinks at The Oasis on Lake Travis, and go experience the incredible live music scene on Sixth Street. If Bob Shneider is playing, do yourself a favor and get a ticket. Thanks to Chad Thompson for that great recommendation.

Two of my favorite things in life are
training and good music and Austin
combined both of these passions perfectly.
Austin is a very fit and healthy city as evidenced by all the hiking, biking and walking trails around which we definitely took great advantage of. It is also known as the live music capital of the world and you can see every kind of music imaginable being performed in the countless bars downtown.

My only warning would be to those of
you that don’t deal with heat too well
to wait until October to visit. It was
at least a hundred and fifty thousand
degrees during the time we were there.

With so many great things to see and do it would have been easy to skip training while exploring Austin. That’s the great thing about the Muscle Gaining Secrets workouts and the style of training that I have developed over the last 14 years.
It takes very little time to get in a
great workout that will help build muscle and burn fat. On day two we did a quick 20 minute workout in the room following some of my Home Gym Warrior and bodyweight only training principles. With my Jungle Gym and TNT Cables safely packed for the trip this time we were able to get in a great training session in the comfort of our own hotel room without taking away too much time from sightseeing and having fun.

On day four of our trip we made our way over to Hyde Park Gym, thanks to the recommendation from Jake Andrews. It was a great hardcore style gym, which I highly recommend. Definitely my kind of scene.
Again, we had a full agenda of stuff we wanted to do so we wanted to get in and out of the gym quickly. Thanks to my time saving training system we got everything done in less than thirty minutes and were on the roof of The Iron Cactus eating our post workout meal and enjoying the sunshine in no time.

With summer right around the corner nobody wants to spend countless hours in the gym.
There are too many fun things to do and see. But we all still want to look good at the beach. The great news is that you can have fun this summer and still look great with my time efficient workouts and nutrition plans in Muscle Gaining Secrets.
Three days per week, 30-45 minutes and
you’re done! After that you won’t have to be ashamed to take off your shirt at the next pool party.

There’s still five weeks ’til the Fourth of July; plenty of time to get in great shape for summer.

Go to www.musclegainingsecrets.com
now to get started today.

Be relentless,
Jason Ferruggia
Performance Enhancement Specialist
Chief Training Adviser, Men’s Fitness Magazine Author, Media Spokesperson, Consultant

Thanks J, can’t wait to see the photo’s

Dave

Wild Geese
www.WG-Fit.com
www.wildgeesema.com
any cause but our own

More Effective Muscle Building Workouts

By Jason Ferrugia
www.musclegainingsecrets.com

Why is it that almost all of the muscle building workouts you read about advocate body-part splits? Monday is chest day, Tuesday is back, Thursday is legs and Friday is arms…or something like that, I guess.

Why does everyone just do what everyone else is doing and follow the herd like a bunch of sheep without stopping to ever consider why?

You need to understand that most forms of muscle building workouts have just been passed down for decades from one generation to the next, without the inclusion of rational thought. Sometime in the 60’s, sensible muscle building workouts started becoming less and less prevalent with the rapidly growing usage of anabolic steroids.

In the days of old, men like Steve Reeves and Paul Anderson trained with far more reasonable, lower volume programs. Unfortunately these smarter muscle building workouts started to disappear during the 60’s. By the time Arnold got to Gold’s Gym in Venice for the first time, high volume, body-part splits were the widely accepted way for everyone to train for size and strength.

These types of muscle building workouts are not based on deductive reasoning but just on the fact that “it’s what everyone else is doing.” The proponents of these training methods will always blindly tell you that “higher volume training is needed for hypertrophy gains.” Says who? I can tell you for a fact that the University of Chicago isn’t wasting time examining the effects of Jay Cutler’s marathon workouts. There are no studies saying that you need 8-12 sets per body-part to grow. In fact there are studies that show the opposite; that one set is just as effective as three.

The proponents of this type of training will also tell you that higher volume training is associated with higher levels of growth hormone secretion. What they don’t tell you is that the level of GH increase is not enough to make any difference at all. In fact, almost anything you do elevates GH. Extreme temperatures elevate GH but my biceps don’t get bigger every time I take a shower. The increased GH secretion from training is so minimal that it is not enough to make the slightest difference whatsoever.

For the drug free lifter who does not possess muscle building genetics quite up to par with the current Mr. Olypia, training this way is a huge mistake. Not only does it drain your amino acid pool and glycogen stores but it dramatically enhances your recovery time between workouts. If you do 8-12 sets for chest on Monday you can not recover from that workout and be able to train again for seven days. So you are only getting one growth stimulus per week or fifty two per year. Now if you reduce your volume to the point where you can recover faster and more efficiently without draining your amino acid pool and glycogen stores so greatly, you can train bodyparts twice per week instead of once. Now instead of 52 muscle building workouts per year for each bodypart, you can now do 104. In fact, if your volume is kept low you can even get away with training bodyparts three times a week in certain situations. Now, which do you think will be more effective; 156 muscle building workouts per year or 52?

To train more often you absolutely have to lower your training volume. The total sets per workout should be kept low and the total sets per exercise should be even lower. There is no need to hit four sets of incline presses, flat bench presses and decline presses for your chest workout. Doing that is a form of neuroses; you think that you need to hit every angle and do and endless amount of sets to stimulate every last muscle fiber, but this is simply not the case.

The reason these types of muscle building workouts remain popular is because nobody wants to be told that they are wrong. Admitting your mistakes is something many people can’t do. It is why when something radically different is proposed, the high volume proponents get upset and offended. Nobody likes to have their ego bruised so they keep on doing and promoting the same old high volume workouts that they always have.

That’s fine, let them continue to do what they choose; personally I have way more important things to do than spend all of my waking hours in the gym. If I can get better results in a fraction of the time with short, highly effective muscle building workouts, I will choose that option every time.

Cut your volume down, up your weights and intensity and get ready for the “what are you on” questions to start rolling in.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He is the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For More Effecive Muscle Building Workout tips, check out www.musclegainingsecrets.com

Wild Geese
any cause but our own

Body Building Transformation Challenge

Here’s a fantastic challenge for those of you looking to get bigger and stronger, especially if you’re the hardgainer type who struggles to put meat on you bones.

We all get better results when we have a deadline to work to, a clearly defined goal to aim for. Jason Ferrugia has just given you the deadline and offered $1000 (€640) as motivation.

Jason Ferrugia is a trainer and muscle building expert who won’t tell you to spend all day every day in the gym, he won’t fill you full of supplements. Instead what you get is his 20 years of research and experience on what to lift, how to lift it and how often to train.

He’s just launched a Transformation competition, read on to see how you can earn back your gym membership:

I am very excited to announce that we are holding the first ever Muscle Gaining Secrets
12 Week Transformation Contest.

The rules of the contest are the following:

–You must be a Muscle Gaining Secrets
customer and use one of the workouts from the package.

–You must register in our private forum and post your before pictures.

–You must begin on or before April 4th.

–The contest ends on July 4th, 2008.

The prizes awarded to the top finishers will
be:

1st place- $1,000.00
2nd place- $500.00
3rd place- $250.00

We will also be adding some bonuses prizes as time goes on.

This is the perfect time to start
getting in shape for summer and have a shot at a thousand bucks while you’re at it.

So what are you waiting for?

Get on over to
www.musclegainingsecrets.com, now and start getting jacked today.

Train hard,
Jason Ferruggia
Relentless Athletics
37 Musket Drive
Basking Ridge, New Jersey 07920
www.relentless-athletics.com/
www.musclegainingsecrets.com,

Best of luck.

Wild Geese
any cause but our own

3 Best Bodyweight Exercises

By: Craig Ballantyne, CSCS, MS
www.TurbulenceTraining.com

Here are 3 kick-butt bodyweight exercises you can do anytime, anywhere to burn fat, stay energized, and avoid overeating.

Bodyweight exercises help you burn fat shockingly fast, without any fancy equipment.

1) Any Single-Leg ExerciseThe pistol (single-leg squat to the floor) is the most advanced1-leg exercise. But you can also do assisted single-leg squats with a band, or onto a bench, or even with a Stability Ball between your back and the wall.
If you aren’t ready for single-leg squats, you can use BulgarianSplit Squats, Reverse Lunges, regular split squats, or lying 1-leg hip bridges if you are a beginner.

2) Decline Push-ups These are harder than normal pushups, thanks to your elevated feet. And in this position, you can still use a close-grip to fatigueyour triceps, a “piked-hip position” to build your shoulders, oreven the Spiderman leg motion to work on your abs.

3) Bodyweight Inverted RowsI choose these over chinups and pullups because bodyweight rows let your chest rest, while your back is strengthened. It’s the perfect compliment to a pushup.
Do 8-12 repetitions per exercise. Don’t rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each circuit.

For a once-per-month challenge, do each exercise to failure in your final round through the circuit.

Get in shape fast with Turbulence Training,
Craig Ballantyne, CSCS, MS
Author, Turbulence Training

About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines.
His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week.
For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Wild Geese
any cause but our own