Tag Archives: muscle building

Try the 10-5-20 Workout

7 Aug

Hang-Clean[1]If you’re looking for a little variety in your training routine, here’s a workout for you to try:  The 10-5 20 Workout.

This 3-day per week workout combines the benefits of muscle building (hypertrophy), strength and power development, and muscular endurance.

Exercise selection is at your discretion, although we encourage total-body workouts and not “body-part” training.  Additionally, we suggest keeping the same exercises for the entire week.

Here’s how it works (it’s actually quite simple):

  • Monday (or day 1) – perform 3 sets of 10 repetitions of all exercises, using loads that challenge you through this range of repetitions — about 75% of your 1 rep max (1RM)
  • Wednesday (or day 2) – perform 4 sets of 5 repetitions of all exercises, using about 87% 1RM
  • Friday (or day 3) – perform 2 sets of 20 repetitions of all exercises, using about 50% 1RM


Your thoughts?

Suspension Training Builds Muscle, Strength, Performance

5 Jun
TRX Training

TRX Training

When it comes to building muscle and strength, there’s nothing like good old-fashioned weightlifting… right?

The answer is yes, but recent research indicates you may be able to achieve similar results with a suspension trainer like the TRX.

Research from the Journal of Sports Science and Medicine found that subjects who trained on a TRX showed similar improvements compared to those performing traditional, weightlifting exercises.  In the study, scientists found no significant difference between the groups in improvements in strength, power, speed, or jumping ability.

Instability training provides an optimal stimulus for developing strength levels,” says study author José Luis Maté-Muñoz, Ph.D.

At our facility, we like the TRX because of its unique ability to leverage body weight (making it suitable for everyone, regardless of exercise experience or proficiency), and because virtually every exercise requires core activation and engagement.


Your thoughts?

Building Muscle and Strength for the Female Athlete

7 Dec

DSCN0057Strength training can benefit everyone, male or female. And, while there are certainly some gender differences, women have the potential to build muscle and gain strength through a well-designed strength training program. Here are some tips for how to build muscle for women.

Be realistic. Think about (and write down) what you want to accomplish. Understand that progress won’t occur overnight. Set short- and long-term goals, then develop a plan that is aligned with your goals.

Be consistent. Avoid peaks and valleys that can occur as a result of over- or under-training. Commit yourself to a set schedule that fits with your lifestyle, and stick to it.

Push yourself. If you want to build muscle, you have to challenge yourself. That means using weight/resistance that challenges you through a certain number of reps and sets. Heavy weights force your body to recruit more muscle fibers, which leads to muscle growth. It’s not supposed to be easy.

Perform compound exercises — those which engage multiple joints and muscle groups — like the deadlift, squat, and bench press. These exercises are terrific for improving conditioning, building muscle, and increasing strength.

Workout at least three times a week. If you’re a novice, start with at least two times a week. Allow for a day of rest between training days.

Eat well. That means quality and quantity. Ensure that you’re getting adequate calories. Aim for 5-6 evenly-spaced, small meals throughout the day. Your diet should include lean protein, clean carbs, and healthy fats.

Fuel your workout. You need a combination of carbs and protein both before (30-90 minutes) and after (within 30 minutes) a workout. Carbs provide energy and replenish depleted glycogen stores. Protein is essential to rebuild and repair muscle.

Try a creatine supplement. Creatine monohydrate may have the ability to enhance your training — helping you workout harder and for a longer period of time. This could lead to increased muscle growth.

Track your progress. Keep a chart of every workout, including exercises, weights, reps, and sets. A nutrition journal is not a bad idea either.

Get help. Consider enlisting the services of a strength and conditioning professional, at least to get started. He or she can help you to be more effective and efficient.


Your thoughts?

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