andrewbaker - Tumblr blog

[andrewbaker]

Wanted to share this program because it's the first year I've actually been able to maintain the same weight and body fat % over the holidays. I've been doing it 3-4x a week. I definitely recommend it for any experienced lifter who hates cardio, wants to lose body fat, but maintain muscle mass. A1: Heels Elevated Back Squat 4x12 A2: Chin-Ups 4x12 A3: BB Deadlift 4x12 A4: Dips 4x12 4-0-1-0 tempo for all lifts 60 seconds between exercises and 3 mins between sets. Most important part is the tempo and rest periods, I recommend keeping a stop watch on you the whole time. 😴😴😴 #TrainEliteBeElite (at Elite Performance Academy)

[andrewbaker]

If your goal is fat loss & improved body composition, there are three main things you want to focus on while training: 1️⃣ Super setting compound exercises that use different muscle groups. - Pair lower body exercises with upper body exercises to get more done in a shorter period of time. 2️⃣ Use Incomplete rest periods. - Train w/ a stopwatch, move directly between exercises within a set & take 60-90s MAX btwn sets. 3️⃣ Lift with tempo! - Super important! This is what yields the most results, the time under tension is crucial. Focusing on these will result in a build up of Lactic Acid in the blood stream which will lead to the production of A TON of growth hormone which results in a huge loss of body fat! Stop wasting your time on traditional cardio machines (treadmills & stationary bikes) and get in the weight room! l promise you the results speak for themselves. 🏋️‍♀️: @lisafitzpatrickk #TrainEliteBeElite #TeamEPA #EPAFamily #StrongWoman #BodyFat #Shredded #Lean #Squat #Deadlift #Ottawa #Fitness #Strength #Strong #GirlsWhoLift #FitnessMotivation #PersonalTrainer #Coach #FitnessGoals #BodyTransformation (at Elite Performance Academy)

[andrewbaker]

If your goal is muscle growth (Hypertrophy), then that means you must increase the time in which that muscle spends under tension & the amount of muscle fibres that you recruit. 💪🏼🍑 _______________________________________________________ In the video above @victoriaa_taylor is performing a Snatch Grip Deadlift with an 8s #EccentricTempo . Using an extremely slow eccentric tempo on your #PosteriorChain exercises will increase total time under tension & lead to some serious #BootyGains. 🍑💪🏼 The wider hand position results in a greater stretch on the #Glutes & #Hamstrings & leads to ⬆️ muscle fibre recruitment. _______________________________________________________ Using this technique on deadlifts is one of my absolute favourite #BootyBuilders 🍑. l definitely recommend trying lt the next time you’re in the gym. Be prepared for some intense muscle soreness, increasing the tempo places a huge stress on your muscles and l promise you will feel lt 😅. _______________________________________________________ #TrainEliteBeElite #TeamEPA #EPAFamily #DeadLifts #Squat #GirlsWhoLift #Fitness #Ottawa #OttawaFitness #Strong #Strength #Booty #Hypertrophy #PersonalTraining #FitnessInspiration #Fitspo #FitnessGoals #StrongWoman (at Elite Performance Academy)

[andrewbaker]

Very impressed (but not surprised) with my client @steph_lbp who just crushed her first chin up with me ! Steph first came to @eliteperformanceacademy after training on her own 6x a week at a public gym and wanting to change things up. Since then she’s been training with me consistently 3-4x a week for 9 weeks and her results have been nothing short of amazing. In that short period of time, she’s put on 9lbs of muscle 😳 and has completely transformed her physique. 💪🏼 There’s nothing better than when a client puts their trust in you and you are able to accomplish and achieve his/her goals together. 🙌🏼 Steph makes this easy as she is a pleasure to train and everything she’s accomplished is a direct result of her hard work, dedication, and “trusting in the process”. #ProudCoach #TeamEPA #EPAFamily #TrainEliteBeElite #Fitness #Ottawa #StrongWoman #ChinUps #BodyTransformation #Squat #Deadlift #BenchPress #WorkOut #FitnessMotivation #Fit (at Elite Performance Academy)

[andrewbaker]

99% of the women that I train have similar goals... they want to lean out, get a smaller waist, and get a bigger booty 🍑. If that sounds like you... then you should read this post!!! ☺️ I wanted to make a post about my approach to developing glutes! _______________________________________________________ Your glutes are part of your #PosteriorChain which essentially means all the muscles on the back of your body. To achieve the nice figure that females strive for, the development of your #PosteriorChain (in particular your glutes, hamstrings, & lower back), is essential. 🍑💪🏼 _______________________________________________________ I use a series of #Activation exercises at the beginning of the training session to get the #PosteriorChain firing. This way I know that the right muscle groups are being recruited. For these exercises I tend to lean towards a combination of hip thrusts and band work. The first couple clips of the video show some of my favourite #GluteActivation exercises that I like to use with my clients. 👌🏼 _______________________________________________________ When it comes to what is actually going to develop the muscles along your posterior chain (AKA make your booty grow 🍑) the best way to do this is to lift... and to lift heavy. In the video above I’ve shared some of my favourite exercises for the posterior chain. Deadlifts, Wide-Stance Squats, RDL’s, & Cable Pull throughs are just a taste of some of my favourite #BootyBuilders . Implementing all these exercises into your work outs will result in a strong & sexy tie in starting from your lower back & stretching down to your hamstrings! 🍑💪🏼 _______________________________________________________ I use all of these exercises & many more in my programs & the results have been fantastic! Shout out to @eliteperformanceacademy members @meghewittt , @lisafitzpatrickk , & @victoriaa_taylor ! #TrainEliteBeElite #TeamEPA #EPAFamily #Ottawa #Fitness #StrongLadies #GirlsWhoLift #Squat #Deadlift #Booty #Glutes #Strong #Strength #Fit #Powerful #Heavy #BodyTransformation #FitnessMotivation #Fitspo (at Elite Performance Academy)

[andrewbaker]

In my last post I talked a bit about #Tempo. Essentially tempo when it comes to training means the speed at which you perform the movement, and if you’ve ever trained with me you know I’m a huge believer in it 😂. _______________________________________________________ I use the #Poliquin System for prescribing tempo which Is fairly simple to follow. 💪🏼 In the video I’m performing a Barbell Deadlift for 4 reps (295Lbs) with a 4-1-X-0 tempo which means: 1️⃣ The first number represents the eccentric portion of the movement. 2️⃣ The second number indicates a pause (if any) at the bottom of the lift. 3️⃣ The third number represents the concentric speed of the movement. (In this case an X represents as fast as you can or explosively) 4️⃣ The 4th number indicates a pause (if any) at the top of the lift. I lower the weight in 4 seconds, pause for a second at the bottom (while maintaining tension), lift the weight explosively, and then start the next rep with no pause at the top . 👊🏼💪🏼 _______________________________________________________ Whether your goal is increased strength, increased Muscle Mass (Hypertophy), or fat loss (Body Composition), tempo is an extremely important training variable that you need to use & understand to maximize your gains! _______________________________________________________ The #Tempo in which you perform the movement at & the # of reps dictate the Total Time Under Tension (TUT) of each of set. Total TUT determines which strength quality you are working and ultimately determines if your workouts are getting you stronger, getting you bigger, or getting you leaner. In a later post I’ll further explain strength qualities, TUT, and how to pick a tempo & rep range specific to your goals! Any questions about #Tempo or training in general comment or send me a message! 💪🏼💪🏼💪🏼 #TrainEliteBeElite #TeamEPA #EPAFamily #TheScienceOfTempo #PoliquinGroup #Ottawa #Fitness #DeadLift #Squat #Lift #Fit #Strong #StrengthTraining #StrengthAndConditioning (at Elite Performance Academy)

[andrewbaker]

Safe to say I won’t be taking my work outs outside anytime soon with this weather... ❄️😩 #ModifiedStrongmanTraining is an awesome way to change up your workout regime to help battle a plateau, recover from over training, and lead to some serious gains. It’s also a great way to burn fat without losing your lean muscle mass. The high intensity nature of this style of training results in burning more calories and shredding more fat in a short period of time. If only there was a gym in Ottawa that had all the equipment (Tires, Ropes, Sleds, Turf, Sledge Hammers etc.) & space needed to perform these workouts along with experienced coaches able to design them and lead you through them 🤔... but that’s none of my business. ☕️🐸@eliteperformanceacademy #TrainEliteBeElite #TeamEPA #EPAFamily #Ottawa #Fitness #Health #Squat #Deadlift #BenchPress #WorkOut #TrapBar #Physique #Training #Poliquin #BodyTransformation #Strength #Power #Conditioning (at Elite Performance Academy)

[andrewbaker]

Day 1 of #GermanVolumeTraining ✅ If you’re looking to put on lean muscle mass I strongly recommend trying this program... Serious gains are very common for both experienced and new lifters alike (if done correctly 😉). The first time I did this program I went from 185Lbs- 195Lbs in 30 days while maintaining the same body fat % 💪🏼. The simplicity of the program combined with the ridiculous volume is what makes it work so well. Today I did Chest and Back which went as follows: A1: DB Flat Bench Press 10x10 4-0-1-0 90s A2: Supinated Chin Ups 10x10 4-0-1-0 90s B1: 30’ DB Pronated Flys 3x12 3-0-1-0 75s B2: Seated Low Pulley Row to Neck 3x12 3-0-1-0 75s I used @fatgripz on the DB exercises and a 2” thick Bar for the Chin Ups for additional muscle fibre recruitment. As far as weight selection goes, you want to choose a weight that you could perform 20 clean repetitions of... the first set will feel light but trust me, 10 sets adds up very quickly... especially if you follow the prescribed tempo and rest periods... which are essential to the success of program and I will explain in detail in my next post! 💪🏼🙌🏼👌🏼 #BodyByBakes #Ottawa #Fitness #TrainEliteBeElite #TeamEPA #EPAFamily #BenchPress #ChinUps #Strength #Squat #Deadlift #WorkOut #Tempo #Hypertrophy #Muscle #TimeUnderTension #Poliquin #NothingWasTheSame #YesILiftToSoftDrakeSongs (at Elite Performance Academy)