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Get Stronger! Let’s Go!

Many people dream of getting the perfect body.  Many people would just like more strength to perform their everyday tasks and reduce their risk of injury.  Strength training is important, no matter what your goals are.  Strength training is more than just bench pressing or lifting as much weight as possible.  We train your muscles at different angles with safely controlled speeds.  We also incorporate supersets and drop sets into the workouts.  In addition to weight training (primarily free weights), we incorporate bodyweight training calisthenic exercises such as push-ups, pull-ups, and squats into the workouts.  For example, we can train the beginner with sets of wall push-ups or we can train a seasoned veteran with sets of one arm push-ups.
 
Here is an example of a strength training workout we used on one of our clients.  This is an advanced workout focusing on muscular hypertrophy, which increases your muscle size.  We use hypertrophy training on clients who want to develop lean muscle mass.  We do not start new clients who may not have exercised in a long time with this type of workout, because first we need to focus on increasing their muscular endurance and stability, while developing optimal neuromuscular efficiency (Coordination).
 
WARM UP:
 
We always warm up the client before any kind of physical activity. We have seen the dangers of not doing a proper warm up before intense physical activity from the injuries some of our peers have suffered. First, we do a self-myofascial release with a foam roller. Using the foam roller can deliver improvements in flexibility, muscle recovery, movement efficiency, inhibiting overactive muscles, and pain reduction with just minutes of application.  These are the following areas where we like our clients to apply the self-mysofascial foam roll release:
 

  • Back
  • Tensor Fascia Latae (Hip Flexor Region)
  • Quads
  • Hamstrings
  • Calves

Next, we program a warm-up program utilizing an easy version of some of the exercises the client will perform in a workout, and other movements to help loosen the muscles up.  Examples of warm-up movements include Arm Circles, Leg Swings, High Knees, Side Shuffle, Cat/Cow, Bird-Dog, Floor Bridge, Bodyweight Squat, Push-Ups (easier version of Push-Ups than what you are capable of doing), Face Pulls, External Shoulder Rotations, and more depending on the workout.

 

We always give the client the option to warm up on their own.  Some go ahead and do that, and some prefer to warm up with us.

 

RESISTANCE TRAINING:
 
We integrate weight lifting with sets consisting of 6 to 12 reps, which is an ideal range for building lean muscle.   We also add in challenging bodyweight exercises into the mix.   Make sure the client is struggling for the last couple reps, but maintaining proper form.  We had the client take a 60-90 second rest in between each set.  This is an example of a full body workout
 
1.)     Barbell Back Squat – We had the client do a warm up set of 12 reps at 135 lbs.  Then we had them do a set of 205 lbs at 10 reps.  The third set was 235 lbs for 8 reps, fourth and fifth set was 255 lbs at 6 reps.  We did a scale down set to finish off with 20 reps at 185 lbs.  Do a warm up set where the client will not struggle at the last rep.  Then, we had the client do 3 sets.  The first set consisted of 10 reps at 185 lbs., the second set consisted of 8 reps at 200 lbs., and the third set consisted of 6 reps at 215 lbs.  The client was struggling with the last couple reps.  If they were not struggling, then the weight was too light.  This exercise is NOT RECOMMENDED without a spotter.
 
2.)    Barbell Bench Press – Do a warm up set where the client will not struggle at the last rep.  Then, we had the client do 3 sets.  The first set consisted of 10 reps at 185 lbs., the second set consisted of 8 reps at 200 lbs., and the third set consisted of 8 reps at 210 lbs.  The client was struggling with the last couple reps.  If they were not struggling, then the weight was too light.  This exercise is NOT RECOMMENDED without a spotter.
 
3.)    Seated Row – Do a warm up set where the client will not struggle at the last rep.  Then, we had the client do 3 sets. They did 12 reps at 50 lbs each side, 10 reps at 67.5 lbs each side, and 8 reps at 75 lbs each side.
 
4.)    Bulgarian Split Squat – This exercise is an excellent unilateral exercise that really emphasize the quads, although the glutes and hamstrings do feel tension as well.  We had the client do 3 sets of 10-12 reps on each leg with 25 lbs.
 
5.)    Lying Barbell Triceps Skull Crusher (Superset with Close Grip Push-Ups) – Triceps are very important for arm development, as they are 2/3 of your arm, plus they are a synergist (assistant) muscle to the chest.  The client did 3 sets of 10 reps of the Lying Barbell Triceps Skull Crusher exercise.  After each set, they would go to the ground and do as many Close Grip Push-Ups as possible, which also focuses on the triceps.
 
6.)    Weighted Chin-Ups – These not only challenge your lats, but they are an excellent exercise for bicep development.  The client can already do 15 perfect form chin-ups (we do not count kipping as a chin-up).  We gave the client a belt with a chain attached to it so they could put a 25 lb plate on it.  First set was done for 12 reps, second set for 10 reps, and third set for 8 reps.
 
CORE WORKOUT:
 
Since there was not much time left, the client just did two core exercises.  However, these exercises are very effective and challenging.  First, we had the client perform Hanging Knee Raises on the pull up bar.  We had him do 15 reps for 2 sets.  For the second set, he needed some assistance with the last three reps.  We then had the client do 2 sets of 12 reps on the Ab Roller.
 
COOL DOWN:
 

  • Chest
  • Shoulders
  • Quads
  • Hip Flexors
  • Hamstrings
  • Calves
  • Upper Back
  • Lower Back
  • Piriformis

 
Each stretch was done for 20-30 seconds on each arm or leg with the exception of the upper back stretch and chest stretch using both arms.

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