3 ways for more productive workouts

1) Don't waste precious gym time-Walk into the gym knowing you have X amount of time to get whatever you planned on doing and make sure you get the work done in that time period! There will be plenty of people in the gym trying to talk your ear off or disrupt your time so stay on track! Remember that each rep matters and taking a set or rep " off " could be the difference in looking amazing and looking average.


2) Always have a backup- Of course you want to do everything you had planned each and every workout but sometimes it just isn't going to happen and then that's when you need a backup plan. If it is too hard to jump in and out on a machine or piece of equipment then look to alternatives. Below are some options to help you.

First Choice: Barbell Deadlift

Option #1: Dumbbell Deadlift

Option #2: Single Leg Dumbbell Deadlift

First Choice: Barbell Back Squat

Option #1: Dumbbell Squat

Option #2: Single Leg Split Squat

Option #3: Dumbbell Step-ups

First Choice: Pull-up

Option #1: Seated Row

Option #2: One Arm Dumbbell Row

Option #3: T-bar row

First Choice: Dumbbell Flat Bench Press

Option #1: Barbell Flat Bench Press

Option #2: Dumbbell Floor Press

Option #3: Push-ups

3) Have a solid plan- You will always get more productive and better workouts when you walk into the gym with a plan. Workouts never end up right when you just walk around and make up things on the fly. Take time and plan out your workouts and watch things happen!

Friday double time-2 routines to try!

For those looking to add some muscle to their triceps-

A1) Close grip press with barbell- 6 reps with heavy weight ( keep elbows tucked into the body )

RIGHT INTO

A2) Dips-10 reps

A3) Overhead tricep rope extensions-15 reps ( get full twist to finish the move )

** Rest 2 and half minutes or so then repeat 2 more times

For those looking to drop body fat-

A1) Inverted row-10 reps

A2) Glute thrusters with barbell-10 reps

*Do 2 sets then go right into B

B1) One arm shoulder press with dumbbell-8 reps each

B2) Split squat with dumbbells-8 reps each leg
*Do 2 sets and take a brief rest.Next go right back into A, doing all 4 exercises in a row for 2 total rounds. So A1,A2,B1,B2 x 2 without rest

C1) Pullup-10 reps, set two do 8 reps
C2) Goblet squat with dumbbell-12 reps
*Do 2 sets then go right into D
D1) Dips-10 reps
D2) Kettlebell swings-15 reps
*Do 2 sets then take a brief rest. Next Next go right back into C, doing all 4 exercises in a row for 2 total rounds. So C1,C2,D1,D2 x 2 without rest


Done!

Endless cardio is awful.....use this instead!

This would not be for the beginner but for someone looking to change up their current cardio routine or for anyone bored with awful steady state cardio. You need two things, a medicine ball and a treadmill.

Sprint-1 minute

Ball slams- x12 reps

Take 90 seconds rest, then repeat 5-8 more times depending on your level and conditioning.

Go Dominate!

10 Quick hitting fat loss tops

1. Have coffee or green tea with your breakfast to up the fat burning during your workout by as much as 15%

2. Do more bang for buck exercises like chin-ups, pull-ups, presses, rows, deadlifts and squat variations.

3. Do circuit style workout with little rest between sets

4. Drink even more water!

5. Watch out for frutose since it gets in the way of losing belly fat

6. Don't avoid fat, just eat good fats- Omega-3 fats and fat and wild meat fats.

7. Vary your routines every couple of weeks

8. Lift some weight! High reps all the time wont equal fat loss

9. Get sleep-people who get more sleep have better body composition

10. Raise how many calories you burn at rest by eating more protein

Monday Madness!

1) Core exercise to try-





2) Chest routine to stimulate new muscle growth! This routine takes advantage of time under tension which has been shown to help increase muscle mass.

A1) Pushups- Do 1 full pushup then hold at the bottom for 1 sec, next do 2 pushups and then hold at the bottom for 2 sec...keep repeating this cycle of adding 1 rep and adding 1 sec until you cant do anymore.

REST 1 MIN

A2) Flat dumbbell chest press-tempo of 5 seconds on the way up, then count 5 seconds on the way down. Do 6 reps

REST 1 MIN

A3) Incline Hammer Press ( or any other incline chest machine )- Just focus on the negative. Have someone help you get to the top of the press and then slowly lower for a 10 second count. Do 6 reps

Rest for 2-3 minutes and then repeat 2 more rounds


3) Cardio/Conditioning routine to use at the end of a strength workout if your goal is fat loss or just to use on a cardio day to change it up.

ANY CARDIO EXERCISE- 60 sec, then take 10 sec recovery
JUMPING JACKS-50 reps
1 min rest
Now repeat this sequence but each round do 10 less jumping jacks until you finish with 10

Random thoughts..

• To gain muscle you need to start spending more on your grocery bill. You need to be eating more than you currently are if you want to get bigger than you are today.

• It is better to focus on bulking up first then leaning down second. Most guys want to pack on muscle but also want to keep the 8 pack at the same time. If you try to do this you will not accomplish either. Get the muscular size you want then you can get cut. 

• Tri-set for the biceps to use-

A1) Chin-ups-to failure
A2) EZ bar reverse curl-10 reps
A3) Incline dumbbell curls-15 reps ( both arms at the same time

• To lose fat it is crucial that you decrease your stress levels to minimize cortisol levels. It has been shown that high cortisol levels leads to fat gain especially around the mid section.

• Cereal is not a good breakfast. Get protein! Eggs, protein shakes, turkey or chicken sausage.

• To create a change just make one simple small change. When you look at your current routine just make one tiny change and watch yourself get better. People think they need to scrap their whole program and start all over which is not the case always.

Avoid frutose syrup it is the most fattening thing we know.

• Can you do this? 1 pushup, hold for 2 seconds at the top, then do 2 pushups holding for 2 seconds at the top after your second rep, then 3 pushups and hold for 2 seconds after the 3rd rep....continue this and get to 10 reps. If you can do this then try to reverse the order and start with 10 reps and finish with 1. If you master that then start trying to hold the 2 seconds at the bottom and not the top. 

5 New exercises to try

1) Bench press with squeeze-Simply grab a pair of dumbbells and with a neutral grip ( palms facing ) squeeze the dumbbells together as you press the weight up.Great technique to stimulate the chest!

2) Towel chin-ups/pull-ups-Wrap a towel around a bar and knock out a few reps. When you fatigue you can just grip the towel and do isometric holds. The towel will really scorch your biceps and forearms.


3) Iron cross squat-Hold a pair of dumbbells out in front of you parallel to the ground with a thumbs up grip and squat with a wide stance. As you squat up lift your arms out to your sides so you are in the iron cross position. Return to the starting position by reversing the move. This is a great conditioning exercise for the legs and shoulders.


4) Feet elevated BOSU pushups-Great for the core and shoulders and chest. Hold a BOSU ball and put your feet up on a bench or step box.

5) Decline step-up-Do this just like a normal step-up but use a decline bench.You should have your toe a little below the heal. Hold dumbbells to add load to this exercise.

Build your chest with this routine!

This routine can be done solo or with a partner. If you have a training partner then your rest time is while they work through the whole routine.

Explosive clap pushups-10 reps

30 sec rest

Dumbbell flat chest press-10 reps

30 sec rest

Hammer machine incline press ( or you can do dumbbell incline chest press )-5 reps both arms at the same time followed by alternating 5 reps, 10 total

30 sec rest

Barbell flat bench press-max reps

** Take 3 min rest and repeat for 3 total rounds

Sambo's killer cardio routine

This workout comes from a trainer and friend of mine Kim Samborski. This workout is pretty intense and wouldn't recommend it to beginners. Use it as a part of your fat loss program on your off days from weights.

A1) Treadmill interval sprints

1 min work ( as fast as you can sprint ) followed by 1 min recovery ( walk it or step off the treadmill )
** Repeat this until you have done 5 total rounds

THEN GO RIGHT INTO


B1) Stair climber Tabata's

20 sec work ( as fast as you can )  followed by 10 sec recovery
** Repeat this for 10 rounds, so 5 minutes worth

THEN REPEAT THIS WHOLE SEQUENCE ONE MORE TIME STARTING WITH A1

GO DOMINATE!