#bench press one rep max calculator

[moderncalculators]

The Power of Modern Calculators: Tools for Financial, Health, and Planning Needs

In today's fast-paced world, access to accurate and efficient calculators is a necessity for making informed decisions in various aspects of life. Whether you're managing your finances, planning for the future, or tracking your health and fitness goals, modern calculators play a pivotal role. In this article, we will explore a range of online calculators provided by Modern Calculators, each designed to address specific needs and assist you in making well-informed choices.

1. Online Loan Calculators

Online Loan Calculators are invaluable tools for individuals seeking loans. These calculators help you estimate monthly payments, interest rates, and repayment schedules, ensuring that you choose the loan that best fits your financial situation.

2. Debt to Income Ratio Calculator

Managing your debt is crucial for financial stability. The Debt to Income Ratio Calculator allows you to determine your DTI ratio, aiding in better decision-making when it comes to taking on new debts.

3. Depreciation Calculator

For business owners and individuals with assets, the Depreciation Calculator is a valuable tool. It assists in understanding how assets depreciate over time, aiding in financial planning and tax considerations.

4. Discount Calculators

Whether you're a shopper or a business owner, Discount Calculators help you calculate discounts, savings, and final prices, ensuring you get the best deals.

5. Due Date Calculator

Expecting parents can rely on the Due Date Calculator to estimate their baby's due date based on various factors.

6. EER Calculator or Estimated Energy Requirement Calculator

Maintaining a healthy diet is easier with the EER Calculator. It helps you determine your daily calorie needs based on factors like age, gender, and activity level.

7. Future Value Calculator

Planning for retirement or long-term savings? The Future Value Calculator aids in estimating the future value of your investments, allowing you to set achievable financial goals.

8. Healthy Weight Calculator

Achieving and maintaining a healthy weight is essential for overall well-being. The Healthy Weight Calculator helps you determine a healthy weight range for your height.

9. Height to Waist Ratio Calculator

Assessing your health risks is made easier with the Height to Waist Ratio Calculator, which provides insights into your abdominal obesity risk.

10. Debt Consolidation Calculator

Those looking to simplify their debt repayment strategy can turn to the Debt Consolidation Calculator to explore consolidation options.

11. Home Loan Affordability Calculator

Before purchasing a home, use the Home Loan Affordability Calculator to determine what you can afford and avoid overextending your finances.

12. Home Loan Calculator with Down Payment

When buying a home, calculating the down payment is essential. The Home Loan Calculator with Down Payment simplifies this process.

13. Ideal Body Fat Percentage Calculator

Maintaining a healthy body composition is vital. The Ideal Body Fat Percentage Calculator helps you set realistic fitness goals.

14. Ideal Body Weight Calculator

Determine your healthy weight range with the Ideal Body Weight Calculator, making it easier to manage your weight.

15. Ideal Calorie Intake Calculator

Achieving your fitness goals requires a balanced diet. The Ideal Calorie Intake Calculator assists in determining your daily calorie needs.

16. Inflation Calculator

Planning for future expenses is essential. The Inflation Calculator helps you understand the impact of inflation on your finances.

17. Skipping Rope Calories Burned Calculator

Stay fit with the Skipping Rope Calories Burned Calculator, which estimates calories burned during jump rope workouts.

18. LDL Calculator

Monitor your cardiovascular health with the LDL Calculator, helping you understand your low-density lipoprotein levels.

19. Lean Body Mass Calculator

Fitness enthusiasts can track their progress with the Lean Body Mass Calculator, which calculates lean body mass and body fat percentage.

20. Loan Down Payment Calculator

Planning to buy a car or home? The Loan Down Payment Calculator helps you determine the down payment required for your purchase.

21. Loan Payments Calculator

Manage your loan repayment schedule efficiently using the Loan Payments Calculator.

22. Macronutrient Calculator

Tailor your diet to your nutritional needs with the Macronutrient Calculator.

23. Meal Calories Calculator

Keep track of your calorie intake with the Meal Calories Calculator, aiding in weight management.

24. Mortgage Payoff Calculator

Accelerate your mortgage repayment strategy using the Mortgage Payoff Calculator.

25. Conception Calculator

For those planning to expand their families, the Conception Calculator helps estimate conception dates.

26. One Rep Max Calculator or 1RM Max Calculator

Fitness enthusiasts can gauge their strength using the One Rep Max Calculator.

27. Ovulation Calculator

Couples trying to conceive can benefit from the Ovulation Calculator to determine fertile periods.

28. Savings Calculator

Whether you're saving for a rainy day or a specific goal, the Savings Calculator helps you track your savings progress.

29. SIP Calculator or SIP Return Calculator

Investment planning becomes more accessible with the SIP Calculator, allowing you to estimate returns on Systematic Investment Plans.

30. Period Due Date Calculator

The Period Due Date Calculator aids in tracking menstrual cycles and predicting due dates.

31. Personal Loan Calculator

Evaluate personal loan options efficiently with the Personal Loan Calculator.

32. Pregnancy Conception Date Calculator

Expecting parents can use the Pregnancy Conception Date Calculator to estimate conception dates.

33. Pregnancy Timeline Calculator

Monitor your pregnancy progress with the Pregnancy Timeline Calculator, providing insights into the stages of pregnancy.

34. Present Value Calculator

Financial planning often requires understanding the present value of future cash flows. The Present Value Calculator simplifies this calculation.

35. Real Estate Calculators

For property investors, the Real Estate Calculators offer valuable tools to assess property yield and rental returns.

36. Rent Calculator

Choosing between renting and buying a home is a significant decision. The Rent Calculator helps you analyze the financial aspects of renting.

37. Rent vs Buy Calculator

Make an informed decision about homeownership with the Rent vs Buy Calculator.

38. Rental Property Calculator

Property investors can assess the potential income from rental properties using the Rental Property Calculator.

39. Retirement Plan Calculator

Plan for your retirement with confidence using the Retirement Plan Calculator.

40. RMR Calculator or Resting Metabolism Calculator

Understand your basal metabolic rate with the RMR Calculator to optimize your calorie intake for weight management.

41. Return on Investment Calculator or ROI Calculator

Evaluate investment opportunities using the Return on Investment Calculator, ensuring your investments yield desirable returns.

42. Simple Interest Rate Calculator

Calculate the interest on loans or investments with the Simple Interest Rate Calculator.

43. Squat One Rep Max Calculator

Fitness enthusiasts can track their strength gains with the Squat One Rep Max Calculator.

44. Steps to Miles Calculator

Keep your fitness goals on track by converting your daily steps to miles using the Steps to Miles Calculator.

45. Student Loan Calculator

Plan your student loan repayment strategy with the Student Loan Calculator.

46. VO2 Max Calculator

Assess your cardiovascular fitness with the VO2 Max Calculator.

47. Waist to Hip Calculator

Monitor your waist-to-hip ratio, a key indicator of cardiovascular health, using the Waist to Hip Calculator.

48. Weight Gain Pregnancy Calculator

Expectant mothers can track their weight gain during pregnancy with the Weight Gain Pregnancy Calculator.

In conclusion, Modern Calculators provides a diverse range of online tools that cater to various financial, health, and planning needs. These calculators empower individuals to make informed decisions, manage their finances, and lead healthier lives. Whether you're a fitness enthusiast, a homeowner, or an investor, these calculators are valuable assets in your quest for success and well-being.

[shreddeddad]

Max Bench Calculator - One Rep Max Bench Estimator

[astroseeks]

How does this Big 3 Calculator work?

The term "Big 3" typically refers to a concept in strength training, which includes the three primary exercises: squat, bench press, and deadlift. A Big 3 Calculator could function in various ways, but its primary purpose is to help individuals track and estimate their strength progress or determine a one-rep max (1RM) for these three major lifts.

Here are a few ways a Big 3 Calculator might work:

1RM Estimation: It can estimate a person's one-rep max based on the weight and repetitions performed for a given exercise. There are various formulas (like the Epley, Brzycki, or Lombardi formulas) that calculate an estimated one-rep max using the weight lifted and the number of reps achieved.

Tracking Progress: It might allow users to input their lifting data (weights, reps) over time to track their progress and potentially predict future strength gains. This could be in the form of a spreadsheet or an app that stores and calculates progress over time.

Programming Assistance: Some calculators might help individuals design their training programs by suggesting weights based on their estimated one-rep max or targeted training goals.

The formulas used in these calculators are based on empirical data and research, but it's important to note that they provide estimations and might not always be perfectly accurate for everyone. Also, progress in strength training depends on various factors, including diet, rest, consistency in training, and individual genetic differences, so these calculators serve as tools to assist and estimate rather than provide exact predictions.

When using any Big 3 Calculator, it's important to keep safety in mind. You can use the Big 3 Calculator at astro seek. Always lift weights within your comfort level and consider consulting a fitness professional or trainer to ensure proper form and techniques, especially when working with heavy loads or aiming to maximize strength gains.

[earthnashes]

Heyoooo everyone! I’m gonna gush a little bit about my gym rat hobby so please feel free to ignore me! I’m just super excited with the results I got this week. :)

For those of ya who are curious:

As of this coming April, I’d have been weight training consistently for a year. The past 5 weeks I entered a prep block to get myself prepared, and this week was the self-appointed Personal Record test I set for myself. The goal of the test is to... well. TEST how strong I’d become and the progress I made in comparison to when I first started out by finding my 1 Rep Max (and in the case of pullups, how many I can do before I can’t do anymore in one go).

The lifts I used for the testing were Barbell Bench Press, Deadlifts, and Pullups. I would’ve also tested for Squats but an old injury in my knee started acting up, so for my own safety I opted against it until I can retrain it and try later at the end of the year.

ANYWAY! The results of those tests are:

Bench Press: Last 1RM-150lbs | Current 1RM- 170lbs

Deadlift: Last 1RM- 210lbs | Current 1RM- 265lbs

Pullups: Last max: 0 pullups unassisted | Current max: 9 pullups unassisted

-----------

Numbers aren’t necessarily important in the grand scheme of things, BUT they’re very good for me to know in order to calculate how much I should be lifting in order to become stronger and for how many reps/sets, as well as giving me an additional visual representation of the progress I’m making outside of photos.

I am naturally competitive --specifically toward myself-- so what I see when looking at these numbers is defaulting to “Cool but now I need to get stronger”. But I’m trying to make myself take a step back and actually appraise the progress I’ve made thus far and to remember to be proud of it, even if it may not feel like I made a lot of progress at all.

And taking that step back: overall? I’m very happy with the results! And quite frankly very surprised. I went into the test with base goals and trying to be open that there’s a very high likelihood of failing to reach those goal PRs this time. But I managed to outperform my own expectations, and while small part of me will forever whisper “it wasn’t you. You did it wrong. You’re lying to yourself,” it’s a little harder to deny it when I had another person actively watching me and recording the tests so I can actually see myself do it.

“You are your biggest critique” is ever the true statement man. But I’m definitely trying to learn how to be more open to success in the gym. I mean c’mon; I started at barely being able to do one pullup with 100lbs of assistance. Now I can do nine with no help? It’s not a big number, but it’s still a much bigger number than where I was, and I can be proud of that.

I guess the roundabout of me talking about this is to remind ya to take a step back and be proud of the progress you’ve made up to this point, no matter what it is. Any progress is still progress, and you can’t brush that off.

The game face can be put on; aim for that higher number, strive for more, but don’t forget to take inventory of where you started vs where you are now. You may surprise yourself. :)

----

BUT YEAH! TL;DR I think I have gotten a little stronger. I’ll be taking a couple of days break away from the gym to rest up, then will be back on my bullshit with the new training block + my 1st attempt at a minicut. We’ll see how that goes ;w;

Anyhow, if you stuck around and read my rambling, treat yourself man. Thank you so much for listening, and I will talk to ya soon! :)

[smolthealmighty]

How Much Does Spinner’s Super Knife Knife Sword Weigh?

Inspired by the question posed by @hearth4days, I decided to take a stab at figuring out how heavy Spinner’s original sword from the Training Camp Arc is and put it into context.

The estimates for the weight of the blades making up the super knife knife sword, which I’ll now refer to as the SKKS, were based off of which blades resembled the ones on the following chart.

When I had trouble guessing the correct weight between two options, I rounded down to keep from overestimating the total weight of the SKKS. With that said, here are my calculations:

10 Swords at 14oz = 140oz = 8.75lbs

7 Swords at 1.5lbs = 10.5lbs

4 Swords at 2lbs = 8lbs

6 Swords at 2.4lbs = 14.4lbs

6 Swords at 2.8lbs = 16.8

5 Swords at 3.3lbs = 16.5

4 Swords at 5.3lbs (to estimate the core beneath the visible swords counted) = 21.2lbs

Added together = 96.15lbs

Doubled to estimate the unseen half of the SKKS = 192.3lbs

Now that the bulk of swords are calculated, I can add on the weight of the other items:

1 Hilt estimated at 7.7lbs (weight of your average claymore) = 7.7lbs

5 Belts (including the one at the hilt) at 10oz = 50oz = 3.125lbs

1/2in Chains at 2.4lb/ft x 5ft to wrap around the blades = 12lbs

All together, the SKKS comes to an estimated total of 215.125lbs. And that’s using rounded down estimations!

From what I can gather, the weight an average man can lift depends a bit on their style (low bar squat, bench press, deadlift, overhead press, barbell curl, etc.). For example, novices can deadlift about 225lbs for a single repetition while experienced dead-lifters can reach well over 400lbs. I looked at the weight training stances where multiple reps are performed while standing to simulate the stances used for sword fighting. In these, an experienced lifter can do 130lbs for 10 reps in an overhead press (175lbs 1-rep max) or 115lbs for 10 reps in a barbell curl (155lbs 1-rep max).

Spinner is an inexperienced hikikomori who took up villainy on a whim and had most likely never even touched a barbell before that moment, and here he is swinging that 215lb monstrosity every which way without breaking a sweat! Keep in mind he’s also running around with the damn thing, while weightlifters usually stay in place to focus all their energy on the arm exercise. Apparently Spinner saw those routines and said, “But you know what would be cooler? Adding cardio to it!” The absolute mad lad!

What Spinner is doing should be at least somewhat of a challenge for an expert and practically impossible for a novice, but this sweet lizard boi who’s favorite thing is video games just looked at those facts and went, “RIP to you guys I’m built different.” And honestly...

Good for him!

[avesblues2]

idk if you've ever been in this position, but do you have any advice for someone who wants to strength train for toning their body up and everything but has absolutely no idea what they're doing? i lost a lot of weight calorie counting and all that and decided to start hitting the gym once i hit my goal weight but im so lost and kind of intimidated. not sure what to do nutrition wise either, i was thinking to just increase my calories to like 2000 or so per day since that's what i need to maintain my weight.

I do actually! I did weight training all of college because I played soccer and had 5am weights, so I learned a lot.

In terms of calories and how much to consume you will want to find a calculator that includes your height, weight, age, sex, level of fitness and how many times a week you exercise. I can’t say how much you should or shouldn’t eat because idk know those things! But there’s tons of resources on the internet to find out.

For weight lifting this how my usual workout looked. Always warm up, however that looks for you. Make sure your muscles are warm before starting any workout. We would do no weight squats, lunges, very low weight bench press and a core workout and then a little bit of dynamic stretching. After you are warmed up you can start your workout. Typically, when you want to tone up you will do heavier weight and less reps. You want to safely figure out what your max weight is. Example: when I did back squats my max weight was 225 lbs. we would build up to our max. We would start with a 65lb bar and 10 lbs on each side and do two reps. We would do this 8 times, increasing the weight by 10-15 each time and doing two perfect squats. The final time would be our max weight and we would do one perfect squat. Then we would do it all over again but front squats!

You want to learn the machines at the gym and what each them do. If you are brand new, always start with your body weight and add weight after two weeks of consistent workouts (this is what I was told by our physical trainers in college). And about 2 sets with 12-15 reps. After that, you start adding more weight the stronger you get and the more weight the less reps. The way you can tell you can start adding on more weight is when you form is perfect but the workout is easy. The way you can tell you have too much weight is when you lose perfect form. You can look up YouTube videos of the workout you want to do and what the proper form looks/feels like. Start with 2-3 days a week and you can work your way up to 5 days a week (if you want). The most effective way to start of weight training is for each day to be a full body workout instead of splitting it up into muscle groups. Each workout you will be doing a little bit of everything, keeping it balanced. As you build more strength and are at 3 days a week you can start splitting your days into upper body or lower body focused workouts and start target training. Weight training workouts generally shouldn’t be more than 40 mins imo. You should always have a complete rest day and always stretch after lifting.

Here are some YouTube channels that I’ve also watched that do gym-centric workouts! They are great :) (I’m sorry I’m assuming you are female so these are female trainers lol)

Here,

Here,

Here,

I totally wish I could help more, I feel I’d be more of service in person helping you around the gym. It’s hard to describe how to do things without it visually being in front of me and demonstrating to you😭

[hello-thefatlosshabit-blr]

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2019 Strength Training Program (FREE DOWNLOAD)

This is my workout cycle for the next 15-weeks. I wanted to mix things up. I based the program on Brad Schoenfeld’s Max Muscle Plan (with some tweaks by yours truly). It is an excellent book; well researched with practical guidelines and suggestions. I will probably repeat it, with minor changes, two more times before the end of the year.

I recommend:

1) Two-thirds of the sets you perform for each muscle group be basic compound lifts, like the squat, bench press, stiff-legged deadlift, chin-ups,  presses, rows, etc.

2) Allow yourself to rest at least 3-minutes between working sets. You can perform sets for unrelated muscle groups during your rest intervals to perform more volume in less time (antagonistic muscles, abs, calves, etc.)

3) Follow the general guidelines as much as possible, if you want to break a training rut. Remember, everything works until it doesn’t. If you always do, what you have always done, you will get what you have always gotten. The best program is the one you aren’t doing.

Terms and Explanations of the Program

Splits (Training Splits): How the body is divided for training, for example:

Back&Chest-Legs-Delt&Arms: Back and Chest are trained in one session. Leg muscles in another session, and Delt (deltoid/shoulders) & Arms in another session.

Upper-Lower: Upper body muscles are trained in one session, Lower Body muscles in the next.

Push-Pull-Leg: Pushing muscles of the upper body (chest, shoulders, & triceps) are trained in one session, Pulling muscles of the upper body (back, traps, & biceps) in the next session, and Leg muscles in the next (quadriceps, hamstrings, & calves).

Suggested Weights – Weights are based on my calculated 1-repetition max (1RM) for each exercise, which I determine for each major exercise at the beginning of the cycle. The second spreadsheet tab allows you to calculate your 1RM and it estimates what weights constitute your 8RM, 10RM, 12RM, 15RM, and 20RM for each exercise.

I keep the 1 RM estimates and these program guidelines saved on my SmartPhone as a PDF in my Apple – Books app. I did this by converting the excel file to a PDF, emailed it to my iPhone, then saved it in my Books app.

RIR – repetitions in reserve (how many reps in the tank/short of failure).

Volume – the number of working sets for large muscle groups (quad, hamstring, chest & back); I recommend performing half as many sets for smaller muscle groups (shoulders, biceps, triceps, & calves).

Weekly Volume: the number of working sets per week performed for major muscle groups. During weeks 5 thru 7, the total weekly volume will vary depending on how many sessions were completed for a particular muscle group. For example, during Week 5, upper body muscle groups were trained twice. The volume for the first session was six sets, and the second was nine sets for a weekly total of 15 sets.

Myo-Reps: Are a type of rest-pause training. For a complete description click this link – Myo-rep video.

If you have any questions, leave comments on my Facebook Page.

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Book NOW Available on Amazon!

Are you ready to reboot and reset your relationship with food and exercise? Most programs focus on the mechanics of weight loss but fail to adequately address the psychology of change required. Most people know more than enough about nutrition and exercise to lose weight, but fail to act. This book takes a new approach to getting leaner, fitter, and stronger. 

 The book contains:

7 Change Strategies for Adopting a Healthy Lifestyle

A Flexible Diet Program that Doesn’t Put Any Foods Off-limit,  including Alcohol

20-Week Workout Log with Progress Assessments (Downloadable PDF)

3 Strategies for Resetting your Body Weight Setpoint to Keep the Weight Off

A Nutrition and Training Program Based on Science, not Bro Science.

  #theFatLossHabit #FatLoss #WeightLoss  #GetHealthy #HealthyLife #Fitness #Nutrition #FitQuote #GetFit #NoExcuses #TrainHard #GetStrong #WeightTraining #Workout #Motivation #Positive #Inspiration #Habit #Happiness #YouCanDoIt #Success #BodyTransformation #maxmuscleplan #BradSchoenfeld #myoreps 

    Sporty man and woman preparing to do exercise with barbells. Horizontal indoors shot

Image of young attractive female doing kettle bell exercise on grey background. Fitness woman working out. Crossfit exercise.

biceps preacher bench arm curl workout man at fitness gym

  The purpose of training is to tighten up the slack, toughen the body, and polish the spirit.” — Morihei Ueshiba Exercise is excellent; training is even better. The best program is the one that we aren't doing because everything works until it doesn't. If you enjoy this article, please LIKE, SHARE, and follow us on Facebook. 2019 Strength Training Program (FREE DOWNLOAD)

[mohammed-asfar-fitness]

Lifestyle Management - Part 2

LIFESTYLE MANAGEMENT

THE  IMPORTANCE  OF  EXERCISE

We already know the importance of following a good nutritional program and the benefits of doing so. We may also know that combining this with regular physical activity is going to bring the best results for those interested in a complete health and fitness regime. 

The purpose of this article is not to teach you about good exercise and training, or how to do it (that’s probably a separate article entirely), but to understand the physiological and psychological responses of it, and how that should affect a person’s nutritional approach. 

The information contained here is for the majority of trainees undertaking regular exercise while guidelines for those with sports-specific needs and requirements will be discussed in further ebooks.

The Benefits Of Exercise And Training

There are a number of health and fitness benefits associated with regular exercise and training. We have two main forms of exercise, aerobic and anaerobic. 

There are a number of similar benefits to both, but each also provides additional benefits not seen from the other. These have been summarized below: 

AEROBIC EXERCISE 

Walking, jogging, running, cycling and swimming are all forms of aerobic exercise.

Aerobic fitness can be defined as the ability to take in, transport and utilize oxygen in the body to produce energy. 

With long duration, sub maximal exercise such as walking and running the body uses a combination of fats and carbohydrates to produce energy. 

ANAEROBIC EXERCISE 

The term ‘anaerobic’ means ‘in the absence of oxygen’ or ‘without oxygen’. During anaerobic exercise, your body’s demand for oxygen is greater than the available oxygen supply. 

While aerobic exercise is fueled by oxygen, anaerobic exercise is fueled by energy stored in muscles, from consumed carbohydrates to be exact. 

Most anaerobic exercise is extremely high intensity, short duration exercise lasting from just a few seconds to minutes. 

This is the direct opposite to aerobic exercise, which involves sustained activity of moderate intensity.

Exercise Fundamentals

Having an understanding of the exercise fundamentals that apply to both aerobic and anaerobic training ensures that the desired benefits previously mentioned are produced. Also, it helps us further understand how these types of exercise affect the body and the nutritional demands to best support it. 

ELEMENTS OF TRAINING 

There are a number of elements that should be considered when someone undertakes exercise. These key elements are common to both aerobic and anaerobic training but are essentially represented differently due to the differences in training styles. 

It is these key elements that will produce the key benefits of the chosen exercise and force the body to make adaptations. From a nutritional standpoint, the person’s nutrition programing should reflect how they have set these training elements. 

Training Volume

The volume of training is essentially the total amount of work completed. For aerobic training the volume is typically calculated by the total distance completed i.e. how far they ran, or via total time total time.

Training Intensity

Intensity is described as how much ‘effort’ was applied to the session. 

For anaerobic work such as weight training, intensity is typically measured as the percentage of the maximal weight that it is possible to lift for 1 repetition in that chosen exercise. 

If someone has a 1 rep max of 100 pounds in the bench press, yet was only lifting 60 pounds, they are working with a training intensity of 60%. 

In relation to this, intensity can also be matched to how close to failure 

the person goes. So, if the person pushes to absolute failure (meaning they can’t complete another rep), then intensity is considered much higher then if they stop short of failure by 2-3 reps. 

For aerobic training, this intensity element is typically classified as a percentage of maximal heart rate. 

Maximal heart rate can be calculated using the following equation, 

Max heart rate = 208 – (0.7 x age in years)*

*Estimation only. 

Therefore, someone performing aerobic exercise at 140bpm with a max heart rate of 200 is considered to have an intensity of 70%. 

What we need to understand is that the volume conducted, and the intensity used are directly correlated. A change to one element will and should result in a change to the other. Furthermore, these two elements are strongly linked to the type of exercise that should be conducted to achieve this correlation, be it aerobic or anaerobic training. 

The table below shows how these should be correlated:

As you can see, as volume is reduced the intensity can be increased, usually resulting in a transition between aerobic style training to anaerobic.

Responses To Exercise

So far, we have looked at the two different types of training, their benefits and how their fundamental principles should define them.

Although this alone can help us define the right nutritional settings, we will first look at the physiological and psychological responses of the body to these styles of training. This will improve our knowledge and confidence in the nutritional recommendation we make. 

MUSCULAR RESPONSE  

For exercise, it’s clear to say that skeletal muscle is one of the key factors designed to produce the required force to make it happen. 

We should therefore understand its key factors and the response or adaptations we can go through as a result of exercise. 

Aerobic Training Response

Long-term endurance exercise has shown to increase someone’s maximal oxygen uptake, which will result in the ability to deliver more oxygenated blood to the working skeletal muscles. It can also enhance a muscle fibres ability to extract and use oxygen for energy production. 

These responses occur through adaptations that increase the oxidative capacity of muscle, and increase the number and size of mitochondria. 

Anaerobic Training Responses

Long-term anaerobic training such as weight lifting will most probably result in increases in muscular strength and size. The primary way that muscle hypertrophy occurs is through the growth of individual muscle fibers. Longer term increases in muscle strength result primarily from muscle hypertrophy.

Increased muscle size, and the force it can produce, has been shown to be directly related to its cross sectional area. Furthermore, a greater rate of growth is typically seen from our type II (fast twitch) fibres than our type I (slow twitch) fibres. Finally, transition of type IIx fibres to IIa frequently occur with this type of training. 

Delayed-Onset Muscle Soreness (DOMS)

DOMS are a common problem for aerobic and anaerobic trainers alike, and are the result of muscle fibre damage. This results in a muscular pain or discomfort approximately 16-24 hours after a training session. This soreness is usually located in the most worked muscles from that training session and can peak around 24-48 hours after. 

It is typically associated with exercise that consists of a lot of eccentric loading or movements and causes an inflammatory response within the muscle. This damage is readily repaired with adequate rest and recovery. 

ENDOCRINE RESPONSES 

Most people conduct exercise to elicit a response from the body, be it improved fat burning, muscle gain, strength or endurance. 

What we forget is that the neuroendocrine system is also of primary importance to our exercise performance and the adaptations occurred from it. 

Our neuroendocrine system is linked to a whole host of metabolic and hormonal regulations and responses. With exercise, the body responds by releasing a large number of anabolic and catabolic hormones that are triggered to deal with the remodeling and repair of tissue. 

We not only see instant hormonal response patterns to exercise but subsequent adaptations as a result. 

Out of the many hormones, the ones that appear to show the greatest response to exercise (weight training in particular) are: 

Testosterone

Weight training has been shown to increase total testosterone levels in men only, which is considered to have one of the strongest links to triggering further anabolic processes and hormones in the body. 

Growth Hormone (GH)

GH, also known as somatotropin, is a peptide hormone that stimulates growth, cell reproduction and regeneration in humans.

Resistance training has been shown to elevate concentrations of GH 30 minutes after exercise and is similar in men and women. There appears to be no long-term changes in resting GH concentrations. 

Cortisol

Cortisol is a steroid hormone, more specifically a glucocorticoid, produced by the fasiculata of the adrenal cortex. It is released in response to the stress of exercise and similar elevations appear in men and women. 

It acts as a catabolic hormone in the body, resulting in a greater release of lipids and amino acids into the blood stream. This can result in protein degradation and decreases in protein synthesis. 

Insulin Like Growth Factors (IGF's)

IGF’s are small polypeptide hormones that are secreted by the liver in response to GH-stimulated DNA synthesis. They respond in the body just like ‘insulin’, creating an anabolic environment and boost protein synthesis following resistance training. 

Insulin

Insulin is a peptide hormone, produced by beta cells in the pancreas, and is central to regulating carbohydrate and fat metabolism in the body. It causes cells in the skeletal muscles and fat tissue to absorb glucose from

the blood. It is an anabolic hormone with a potent up-regulating effect on muscle protein synthesis. 

Serum insulin concentrations have been shown to decrease during an exercise session. 

Catecholamines

Catecholamines are derived from the amino acid tyrosine and the most abundant are adrenaline, noradrenaline and dopamine. These are released from the adrenal glands.

They are important for increasing energy availability, force production and muscle contraction rate. 

They are considered part of the ‘fight or flight’ response and elevation of these are seen after (and occasionally before) intense training sessions. 

OVERTRAINING 

Overtraining may have become an overused word, and some do not believe it can occur, as the body is a highly adaptable machine. 

What does seem clear is that when we see intense and long lasting elevated responses to exercise, both on a physiological and psychological aspect, overtraining does appear possible. 

The result is usually a short-term decrease in performance capacity, for which restoration may take several days to a few weeks. 

Markers of overtraining: 

• Decreased desire to train, decreased joy from training

• Decreased performance

• Decreased percentage of body fat

• Decreased maximal oxygen uptake

• Altered blood pressure

• Increased muscle soreness

• Decreased muscle glycogen

• Altered resting heart rate

• Increased submaximal exercise heart rate

• Decreased lactate

• Increased creatine kinase

• Altered cortisol concentration

• Decreased total testosterone concentration

• Decreased ratio of free testosterone to cortisol

• Decreased ratio of total testosterone to sex hormone-binding globulin

• Decreased sympathetic tone (decreased nocturnal and resting catecholamines)

• Increased sympathetic stress response 

Nutrition For Exercise Training

The previous section looked at the benefits of exercise, how it works and how the body responds to it.

It is important to understand how nutritional/supplemental strategies can indeed have an effect on all of this, and how we adjust our routines and habits when active or regularly training. 

We can now look at some of the most researched and effective strategies that we can use to ensure that we are enhancing the benefits of exercising and minimizing the recovery time needed. 

No matter what level of exercise or sport undertaken, the goal should be to always establish a solid nutrition foundation to adequately set the stage for reaching optimal training performance and recovery.

Below are a number of nutritional considerations for people undertaking regular athletic and exercise routines. 

ENERGY REQUIREMENTS 

For an active person, it is important to always calculate caloric needs based on their individual needs. Most likely this will need to be adjusted 

depending on their daily activity levels, so the standard daily recommendations should not be used.

Many people find exercise performance and recovery to be highly related to optimal calorie intake to balance their specific energy expenditure. 

CARBOHYDRATE REQUIREMENTS 

Exercise intensity and duration is a key factor when determining the carbohydrate needs for an active person. Carbohydrates are necessary to replenish and maintain muscle glycogen levels to optimize performance and reduce fatigue.

An effective strategy is a pre, during and post intake of carbohydrates when exercising, again to ensure adequate glycogen levels. But this should only be recommended for performance benefits and in those that are aiming for weight loss, it is not as important to surround training with carbohydrates.

A further benefit to this is the hormonal response, as carbohydrates are potent activators of insulin, thus keeping the body in that anabolic environment, and reducing potential release of catabolic hormones. 

PROTEIN REQUIREMENTS 

Protein requirements for exercising individuals will be higher that non-exercisers and this is to help boost protein synthesis, reduce recovery time and maintain a positive nitrogen balance.

It is suggested that protein intake be set to 1.5 -2g per kg per day for regular exercisers of a healthy weight (if you are overweight, use your ideal weight for this calculation), with protein sources being of high quality. 

FAT REQUIREMENTS 

Healthy fats should always have a place in an exerciser’s diet, but less may be required to ensure adequate amounts of protein and carbohydrates are met..

A main benefit of including healthy fats in the diet is to help maintain testosterone levels which may be suppressed during periods of high-intensity training.

NUTRIENT TIMING 

Nutrient timing may not appear to be as important as we once thought, especially when it comes to improving body composition. However, for the exerciser, nutrient timing can and should have a place.

Programming and timing of adequate dietary ingestion can improve performance and recovery from exercise. The following guidelines are typically used: 

This has been considered the ‘go-to’ protocol for exercisers who want to enhance energy, anabolism and recovery from their training. 

SUPPLEMENTS 

There are a number of supplements that may benefit the exerciser, including: 

Essential Amino Acids (EAA's)

The ingestion of EAA mixture before or after training has been shown to provide potential benefits to optimise performance and limit fatigue, although if enough daily protein is consumed these will not make much difference. 

EAA ingestion before and during exercise not only boosts levels of EAA’s in the bloodstream but helps control increases of free tryptophan, which results in a reduction of exercise stress. 

It is suggested that 4-12g EAA’s a day while training is the ideal dosage.

Ingesting these with carbohydrates and protein may also improve training adaptations. 

Vitamin C 

Vitamin C is a powerful antioxidant that may help to reduce the time you suffer with colds and infections.  

Zinc 

Regular exercisers have been reported to experience zinc deficits, supplementation can be used to enhance the immune status of these people. 

Zinc has been shown to reduce various cold symptoms and ensure normal metabolism.

Creatine

Creatine is a natural compound that we make in the body, consume from our food and can supplement. It provides energy in very short, intense contractions and so can improve maximal strength and performance in high-intensity training. 

Summary

You now understand the importance of training, its various types, and its fundamental components. More importantly, you know how the body can respond to exercise and the nutritional recommendations required to maximize the results from it.

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Figure 8 fitness advanced

9.18 Should I take a week off StrongLifters 5×5 every 8-12 weeks?.9.17 How Can I Mix StrongLifts 5×5 with Crossfit?.9.16 What if my gym doesn’t have barbells to do StrongLifts 5×5?.9.15 Does StrongLifts 5×5 work with Machines?.9.14 Does StrongLifts 5×5 work with Dumbbells?.9.11 Will this make me slow for sports?.9.10 Can I get results with StrongLifts 5×5 if I have bad genetics?.9.8 Does StrongLifts 5×5 work for women?.9.7 Does this program work for guys over 40?.9.6 Can I lose fat with StrongLifts 5×5?.9.5 Can I gain mass with StrongLifts 5×5?.9.3 What’s the science behind this program?.9.2 How long does it take to see results?.But most people are surprised by how long they can add weight each workout with such a simple program. Eventually you’ll struggle to get five reps and fail (there are ways to get around that). Your goal is to add weight every workout for as long as you can. Start with the bar and you could be Squatting 100kg/220lb for 5×5 in 12 weeks. Within four weeks you’ll be Squatting 30kg/60lb more, pressing 15kg/30lb more and Deadlifting 30kg/60lb more. The first weeks will feel easy. But the weight will increase fast. You need small plates of 1.25kg/2.5lb to do this. So Squat 5×5 27.5kg/60lb means you put 3.75kg/7.5lb on each side of the 20kg/45lb Olympic bar. Just click here.Īll weights include the bar because you lift it. Signup to my daily email tips to get the spreadsheet. And the progress graphs will keep you motivated. You’ll know the exercises, weights, sets & reps to do. On Deadlift add 5kg/10lb. So if you’re new to lifting and started with the recommended starting weights, your first two weeks will look like this… StrongLifts 5x5 Week 1įree: download the StrongLifts 5×5 spreadsheet to get your first 12 weeks of training calculated for you. Increase the weight every workout on each exercise where you completed five reps on each set. This gives you more Deadlift volume without the intensity of doing several sets of five with the same weight. If you want to do more than 1×5 Deadlift, better is to warmup by doing sets of five reps (the app suggest this kind of warmup). Most people find that 5×5 Deadlifts after 5×5 Squats is too hard once the weights get heavy, and that Deadlift increase fine doing only 1×5. This is because you’re doing Squats 3x/week with increasing weights. Note that Deadlifts is only one set of five reps (1×5). Repeat until you’ve done five sets of five (5×5). Squat 20kg five times, rack the weight, and rest 90 seconds. Barbell Row: 30kg/65lb (the empty bar with 5kg/10lb on each side)ĥ×5 means you do five sets of five reps with the same weight.Deadlift: 40kg/95lb (the empty bar with a plate of 10kg/25lb on each side).Squat, Bench Press, Overhead Press: 20kg/45lb (the empty Olympic barbell).Here are the recommended starting weights if you’re new to lifting… This way you can build up your confidence and practice proper form. If you’ve never done these exercises before, haven’t done them in years, or you’re intimidated by free weights then start with the lowest weights possible. You can enter your best lifts in the spreadsheets or the apps, and they’ll calculate your starting weights for you. If you’ve done these exercises before, with proper form, start with 50% of your five rep max. Start light so your body can get used to Squatting, pressing and pulling three times a week. The app also auto-alternates workouts A and B. If this doesn’t make sense, signup to my daily email tips to get spreadsheets – you’ll get an overview of your first 12 weeks. Week four and six will look like week two. Week three and five will look like week one. Your second week will look like this if you train Monday, Wednesday, and Friday like most people… StrongLifts 5x5 Week 2 Then keep alternating the workouts each time you go to the gym. Start week two with workout B because you finished week one with workout A. Your first week will look like this if you train Mo/We/Fr… StrongLifts 5x5 Week 1 Start StrongLifts 5×5 by doing workout A. What also works is to train Tuesday, Thursday, and Saturday… or Sunday, Tuesday, and Thursday. This gives you one recovery day between each workout, and two recovery days before your next workout on Monday. Most people train Monday, Wednesday and Friday. Alternate workout A and B each time you train. This gives your body time to recover, get stronger and build muscle so you can lift heavier next workout. Wait one day before doing your next workout. Never train two days in a row or do two workouts in a day. Workout B: Squat, Overhead Press, Deadliftĭo three workouts per week.Workout A: Squat, Bench Press, Barbell Row.The StrongLifts 5×5 strength training program consists of two workouts…

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Great Benefits Of Bench Pressing

Bench pressing may be the top human body training. Whether you're a newbie or a seasoned expert, this exercise should be a portion of your programminglanguage. Let's take a look at a number of of the magnificent rewards bench pressing boasts.

Calculating bench-pressing Simple With 1 Rep Max Calculator And Know The Added Benefits

It hastens Your Overall Push Power

Don't make the error of believing you bench press to get better only at bench-pressing.

Push power can be an absolute necessity in the sport of operational fitness and Olympic weightlifting. Trying to become by with no is not simply wasteful but harmful. Much the simple action of holding a barbell overhead can not safely take place with no sufficient drive power. Want to enhance this on your own? You ought to be benching. You can easily reach to the one rep maximum value after using bench press calculator.

This specific chemical movement aims some of the greatest are as of one's upper human body and also translates into many areas of both sports. That rock solid power will probably arrive in useful when attacking push presses, push jerks, overhead squats and also push-ups, merely to name a few. Having a base created on pure muscle and strength mass will consistently cause you to a real force.

Bench-pressing is really for all those.

It is an efficient Substance Movement

Short on time? Tackle the chemical moves! Much like squats, the workout performs none but many muscle bands. After you bench, you engage your pectorals, triceps brachii, anterior deltoids, latissimus dorsi as well as several of the muscle tissue that wrap around your ribs. If it comes to upper human body workouts, absolutely nothing else really contrasts.

To perform reps, these muscle groups will need to do the job in sync, and gives you a hard workout fast.

The Calorie-Burn is Extreme

Could we finally do away with the frequent physical exercise myth saying lifting weights will cause you to get bulky? In the event you want to be slender, potent and powerful, Pilates is nonnegotiable. Upper body lifts provide a intense calorie-burn. That is because of this simple actuality you are engaging in many regions of your own body in the same time. This can be a extreme exercise, so which usually means that you don't need to devote quite a while for this to earn a serious effects. Greater muscular following a larger calorie cost compared to a leaner you.

It Promotes Bone Health

We're not simply doing this to look great, and perhaps maybe not just to get stronger. One study unearthed containing weightlifting movements like bench pressing on your practice promotes bone health. It's so decent for you personally, it goes much deeper in relation to the muscle cells. Bench pressing will literally work you to a muscles. The bench max calculator can supply you with the option to figure out the proper lots when you possess the variety of agents you are actually mosting likely to carry out.

It is an Opportunity to Boost Grip Power

Benching often demands you squeeze the bar closely to stay in charge of the complete movements. Besides this giving you a straight more intense burn in your arms, then a much better grip is always wise in this sport. Need to up the challenge? Utilizing a thick barbell may help it become harder.

One reason functional fitness is therefore hard to understand is since there are an infinite number of movements to work on. Be assured after you include a chemical movement such as bench pressing into your programming, you are getting an all-encompassing monster workout at a short amount of time. Begin spending some time on the bench and watch as you possibly improve everywhere.

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The Way To Carry Out The Bench-Press: Detail By Detail Advise

There bench press can be just a movement that necessitates upper body strength and mass. In the beneath step-by-step guide we discuss how to execute the barbell bench presson. Note, that the amount of arching in the bench press is highly special to sport/goals. In the below area we discuss general bench-press set up, which is frequently applicable to the majority of individuals. If you're a powerlifter looking to get power lifting specific bench press technique, then make certain to take a look at just how to boost your bench press powerlifting.

Benefits of this bench press And Estimate one-rep max with Max Bench Calculator

Following are a few of the crucial concepts one should understand about bench press instruction how it can relate solely with enhancements in general fitness and sports performance.

Muscular Hypertrophy

The bench press can be a potent torso mass building exercise which emphasizes several of the largest muscles within your system. The chest, triceps, and also spine may be trained using higher volume and strength with an classic lift. Increasing muscle size and density may lead to enhancements in performance and strength capacities also. You may utilize our bench press calculator to promptly as well as conveniently determine your one-rep max based on the lot of reps you have actually completed for a given weight.

Torso Strength

The bench-press is just one of just two pressing movement routines. By using the horizontal pressing it's possible to induce strength growth during the upper body string. That is useful not only to get a more impressive seat, but might boost operation overhead and motions in the front of this athlete.

Pressing and Lock out Performance

Whether you're powerlifter, strong man athlete, gym and cross fit ® competitor, and an Olympic weightlifter, greater muscle density and pressing power can be key to sport operation. Power-lifting and also strong-man competitors must play pressing competition substantially relying upon upper human body pressing advantage. Other athletes depend heavily lockout and pressing energy operation throughout over-head and encouraged rankings. In addition, the improved upper body mass could possibly be helpful for stand positioning and efficiency from the front squat and clean, nevertheless athletes need to remain mobile and supple in their movement abilities.

Functional Health and Physical Fitness

Functional exercise competitions can make use of the bench press, such as other pressing variants, to grow chest and triceps complete stamina and hypertrophy, escalating muscle mass tends to universally increase a athlete's capacity to increase strength, muscular endurance, endurance and pressing operation. You can easily make use of bench max calculator to do the one rep maximum examination, which will definitely assist you to determine a physical exercise regimen that will definitely be without trauma and tension to the muscle mass.

General Fitness

The bench press may be useful for most individuals appearing to increase chest and pressing power along with chest muscles muscle mass hypertrophy. It is essential that all lifters master right bench-press strategy and also add quite a few dumbbell variations, high-intensity pushups, and also other pressing alternatives to maximize performance and muscle growth whilst avoiding overuse injuries to the wrist and shoulder.

Simply take a peek at a number of our very best articles to boost your mobility, strength, and overall muscular development specifically to get a bigger and more powerful bench-press!

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Verified Benefits Of Bench Press

The bench press has become easily the hottest weight lifting exercise on the planet. This is most likely why the first thing you normally get after you let people know which you work out.

Know Your Skill in bench press 1 Rep Max Calculator And advantages

Bench-press Benefit: This Gets You Strong

If it regards chest muscles strength, the bench-press doesn't have any parallel. It will get you faster more powerful than anything else. In reality, the majority of newbies are going to soon be able to boost their bench press weight by roughly 40 percent in the first 6 weeks of education. The max bench calculator may be utilized to locate the max weight you can raise for any kind of activity, like the squat, shoulder press, or deadlift.

After you get stronger at the seat, you will not only be advancing your ability to push weight directly up from the human body. You are also going to be finding stronger in the overhead press. In addition, your waist, core, and lower back can fortify upward somewhat.

Bench-press Gain: It Requires You Big

The target muscular of this normal bench press would be your chestarea. Needless to say, there really are a good deal of other chest exercises you can do, from pushups to cable cross overs. However you'll find nothing that may permit one to set the amount of overload immunity around the pecs that you can reach with all the bench press. And, being you probably know, it's overload that assembles muscle mass.

The primary mover in the bench press is your pec significant. As its name suggeststhis kind of beef makes up the thick, meaty part of your own chest. Which makes it greater will give some guy the appearance of thick, raw power. This is the muscle that is responsible for shoving the weight away from your body. The bench max calculator could be used to work out your comparative 1 rep Max bench press. These numbers are actually 100% correct.

Bench-press Gain: It hastens Your Testosterone Degrees

When you force the own body to elevate a very heavy body fat, such as you do when benching, your body's natural production of testosterone goes into overdrive. This is exactly why men that are intent on packing mass simply must bench -- along side squatting and deadlifting. The increased testosterone floating around your system, the more stronger you'll be -- and the muscle you will construct.

Bench-press Profit: It Enhances Your working Strength

Whilst the greatest free fat exercise, the bench press improves the body's ability to undergo an all pure array of motion. Unlike machines, also it elevates stabilizer muscle bands and permits your body to stability and resist gravity.

Many individuals have whined that the bench press is not a functional exercise because you hardly ever replicate the benching motion in actual living. The simple truth is the fact that strength in the top human body is equal to some movements. And then there is nothing which will develop that potency as economically because the bench.

If you're developing your body as a whole -- since you will when undertaking the seat, along with squats and deadlifts -- you may have the ability to move the power that you just simply develop and put it to use at a functional way.

So, the fact that the workout does not correctly simulate your system placement and also directional push of the scrum from the game of rugby, does not mean that the seat wont cause you to a superior scrummer.

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Amazing Benefits Of Bench Pressing

Bench pressing could be your upper human body training. Whether you are a newcomer or a veteran expert, this practice needs to be a portion of one's own programming . Let's take a look at some of the great benefits bench-pressing boasts.

Calculating bench-pressing Simple With Bench Press Calculator And Also Know The Added Advantages

It Boosts Your Entire Push Power

Don't make the error of believing you bench press to get improved only at bench pressing.

Push energy is an absolute must in the sport of operational fitness and Olympic weightlifting. Attempting to become by without it is not simply ineffective but dangerous. Much the simple act of carrying a barbell overhead cannot safely occur with no sufficient drive power. Wish to boost this on your own? You should be benching. You can easily reach to the one rep maximum value after utilizing bench max calculator.

This kind of compound movement targets some of the greatest areas of your upper body and participates across many areas of the sport. That rocksolid power will probably come in handy if attacking push presses, push jerks, overhead squats and also push-ups, merely to mention a few. Possessing a base constructed on pure strength and muscle mass will always cause you to a true push.

Bench-pressing is right for everyone.

It's an Efficient Compound Movement

Short time? Tackle the compound moves! Much like squats, the weight training functions not one but several muscle groups. When you bench, you participate your pectorals, triceps brachii, anterior deltoids, latissimus dorsi and even some of the muscle groups which wrap round your ribs. When it has to do with upper body work outs, nothing else really compares.

To perform reps, these muscles need to perform in sync, gives you a challenging work out fast.

The Calorie-Burn is Extreme

Can we now do away with the common exercise myth stating weight lifting can make you bulky? If you want to be lean, potent and powerful, Pilates is nonnegotiable. Upper body lifts offer an extreme calorie-burn. That's because of the simple truth that you're engaging in many regions of the human own body at once. This is an intense exercise, so which means that you won't need to devote a long time for it to earn a severe effects. Greater muscular following a larger calorie cost = a thinner you.

It hastens Bone Health

We're not simply doing this to seem great, and not just to secure more robust. One study unearthed containing weightlifting exercises such as bench-pressing in your practice promotes bone health. It really is so excellent for you personally, it goes much deeper than your muscle cells. Bench-pressing will work you to your muscles. The max bench calculator may supply you with the possibility to determine the proper tons when you have the variety of repetitions you are actually going to carry out.

It is an Opportunity to Improve Grip Energy

Benching frequently demands you squeeze the bar closely to keep in control of the complete movement. Besides this providing you an even more intense burn on your own arms, a much better grip is always a good idea within this sport. Need to up the question? Using a thick barbell will help it become harder.

One of the reasons functional fitness is therefore difficult to understand is as you can find an infinite number of movements to work on. Rest assured when you incorporate a chemical movement such as bench pressing to your own programming, you are getting an all-purpose monster exercise at a quick period of timeperiod. Start spending time on the bench and see because you possibly improve elsewhere.

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How to Increase Your Strength by 25% in 12 Weeks

For us recreational enthusiasts, there are few things that provide more inspiration than the audible feats of strength that take place in our own gyms every day. The clanging of non-collared plates on a big set of squats. The seismic thud of a stacked set of dumbbells hitting the floor. The primitive, rep-beating grunt of fellow strength-seeking men. It’s this cacophony of iron that pushes us to push ourselves. We want to move more weight - lots more - and we’re ready to put in the work.

If that sounds familiar, this strength training workout routine, designed and gym-tested by our fitness director and senior science editor, is for you. It’s a 12-week, big-weight, balls-to-the-wall strength boot camp, with each four-week phase providing a different focus to keep the gains coming.

At the end, if you’ve adhered to your training and observed proper rest and nutrition, you’ll have boosted your three-rep max on all of your major lifts by roughly 25%. Now that’s something to yell about.

25% Stronger Split

Follow this split all three months of the program. Weight training is limited to three days a week, but if you push yourself as hard as possible during those workouts, trust us: You’ll need every minute of those four days to rest. Complete muscular recovery from these intense sessions is essential to your ultimate success on this plan.

Day             Bodyparts Trained 1 Chest, shoulders, triceps 2 Rest 3 Back, biceps, abs 4 Rest 5 Legs 6-7 Rest

Testing Your 3RM

Finding out how much weight you can move for three reps is key to this program. Here’s how to get the best results.

To know how far 12 weeks of hardcore training have taken you, you’ll need to know where you began. In “Week 0” - a single workout to be performed one full week before taking on the rest of the program - devote an entire gym session to finding your three-rep max on five multijoint lifts. Your performance will provide you with a fair assessment of your strength so you can accurately measure your gains at the end of the program (Week 13).

After a 5-10-minute full-body warm-up, head into two lighter, high-rep sets of your first exercise - in this case, the bench press. After those two specific warm-up sets, choose a weight you think you can handle for three reps. If you can complete four or more reps, add more weight and try a second set. Perform two sets of specific warm-ups before each exercise.

Exercise Sets           Reps Bench Press 1-2 3 Squat 1-2 3 Deadlift 1-2 3 Bent-Over Row 1-2 3 Overhead Dumbbell Press             1-2 3

Month 1: Unilateral Strength Training

The first step to increasing your overall strength is getting strong one side at a time. This approach might seem unproductive, since working more muscle (not less) tends to produce the most marked results in strength and mass. But read on: Unilateral training is actually an excellent way to quickly boost strength.

Research confirms that training one limb at a time forces the recruitment of more muscle fibers and produces more force, since a limb working alone requires more effort to move a weight from point A to point B than when it’s working in concert with another limb. Consider the barbell curl: A lifter who can curl a 100-pound barbell for 10 reps can likely perform dumbbell curls with 55 or 60 pounds in each hand because of the resultant increase in muscle fiber recruitment. In addition, unilateral training tends to maximize the number of growth-prone fast-twitch fibers that are called into play.

But regular unilateral work provides yet another advantage for building strength: core training. In the one-arm overhead dumbbell press, for example, the imbalance in weight distribution causes your core to work overtime in an effort to stabilize your torso. And the stronger your core grows over time, the more effective - as well as injury-free - you’re likely to be on bigger lifts such as squats, deadlifts and bench presses.

When training one side at a time, there’s a natural tendency to use some body english to get through a few reps. That’s okay; a few calculated cheat reps through these four weeks will pay off down the road. Just be sure not to overuse this method.

Need more convincing? Unilateral training can also help expose and correct muscular weaknesses, because when you have an arm or a leg going solo, it doesn’t have the benefit of its opposing limb helping to balance the bar or press more than its share on a machine.

Month 2: Low- and High-Rep Training

It’s more than an adage, it’s a fact: If you want to get stronger, you have to train heavy. Specifically, weight loads that produce muscle failure at or less than seven reps are ideal for producing strength. But that doesn’t mean high-rep sets have no place in your routine.

Research shows that when adding a high-rep set to a traditional low-rep strength scheme, test subjects gained 5% more strength than when they performed only the heavier, low-rep work. While the reason behind this is unclear, researchers speculate that higher reps provided the stimulus based on the higher growth hormone (GH) levels associated with high-rep weight training.

So this month, in keeping with strength-building custom, heavy sets of just five reps on basic, meat-and-potatoes lifts will serve as the backbone of your routine. But a lighter set of 30 reps at the end of each exercise (abs excepted) will provide the additional GH spike needed to boost strength and help you build denser mass. Rest 2-3 minutes between sets, and skip the definitive set of 30 for the final act on abs, for which you’ll perform four straight sets of 20 reps. Make sure you choose a heavy enough weight on that last high-rep set to make the final 5-6 reps challenging and so you elicit the best muscular and hormonal response.

Month 3: Finishing Strong

The third and final phase of the “25% Stronger” program helps you max out your strength levels by gradually decreasing the volume of your workouts while increasing the amount of weight you move. You’ll begin the last phase at the top end of the strength range (seven reps). Each week, you’ll perform fewer sets and reps - five of five, four of four and finally the last week in which you perform three sets of three - so your body is fresh for the final tests in Week 13.

In the 12th week of the program, performing three sets of three on all exercises will provide a barometer with which you can measure your improvement. Then, in the 13th week, you’ll test your three-rep max (3RM) on five major strength lifts. If you performed the 3RM test before you began the program (see “Testing Your 3RM”), you should be looking at roughly a 25% improvement on all five lifts.

Where you go from here is up to you. With 25% more strength, you’re no doubt carrying more muscle. Maybe it’s time to step into a cutting cycle after a week or two off. Or, if you feel like this methodology set you on the path to even greater gains, you can always start the program over, perhaps aiming to add even more strength and size to your new physique.

In any case, that exclusive area of the dumbbell rack is calling your name. Time to dust off those bad boys and get to work.

Topics: 

Advanced Workouts

Full Body

Hypertrophy

Power

Strength Training

Build Muscle

from Bodybuilding Feed https://www.muscleandfitness.com/workouts/workout-routines/how-increase-your-strength-25-12-weeks via http://www.rssmix.com/

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2019 Strength Training Program (FREE DOWNLOAD)

This is my workout cycle for the next 15-weeks. I wanted to mix things up. I based the program on Brad Schoenfeld’s Max Muscle Plan (with some tweaks by yours truly). It is an excellent book; well researched with practical guidelines and suggestions. I will probably repeat it, with minor changes, two more times before the end of the year.

I recommend:

1) Two-thirds of the sets you perform for each muscle group be basic compound lifts, like the squat, bench press, stiff-legged deadlift, chin-ups,  presses, rows, etc.

2) Allow yourself to rest at least 3-minutes between working sets. You can perform sets for unrelated muscle groups during your rest intervals to perform more volume in less time (antagonistic muscles, abs, calves, etc.)

3) Follow the general guidelines as much as possible, if you want to break a training rut. Remember, everything works until it doesn’t. If you always do, what you have always done, you will get what you have always gotten. The best program is the one you aren’t doing.

Terms and Explanations of the Program

Splits (Training Splits): How the body is divided for training, for example:

Back&Chest-Legs-Delt&Arms: Back and Chest are trained in one session. Leg muscles in another session, and Delt (deltoid/shoulders) & Arms in another session.

Upper-Lower: Upper body muscles are trained in one session, Lower Body muscles in the next.

Push-Pull-Leg: Pushing muscles of the upper body (chest, shoulders, & triceps) are trained in one session, Pulling muscles of the upper body (back, traps, & biceps) in the next session, and Leg muscles in the next (quadriceps, hamstrings, & calves).

Suggested Weights – Weights are based on my calculated 1-repetition max (1RM) for each exercise, which I determine for each major exercise at the beginning of the cycle. The second spreadsheet tab allows you to calculate your 1RM and it estimates what weights constitute your 8RM, 10RM, 12RM, 15RM, and 20RM for each exercise.

I keep the 1 RM estimates and these program guidelines saved on my SmartPhone as a PDF in my Apple – Books app. I did this by converting the excel file to a PDF, emailed it to my iPhone, then saved it in my Books app.

RIR – repetitions in reserve (how many reps in the tank/short of failure).

Volume – the number of working sets for large muscle groups (quad, hamstring, chest & back); I recommend performing half as many sets for smaller muscle groups (shoulders, biceps, triceps, & calves).

Weekly Volume: the number of working sets per week performed for major muscle groups. During weeks 5 thru 7, the total weekly volume will vary depending on how many sessions were completed for a particular muscle group. For example, during Week 5, upper body muscle groups were trained twice. The volume for the first session was six sets, and the second was nine sets for a weekly total of 15 sets.

Myo-Reps: Are a type of rest-pause training. For a complete description click this link – Myo-rep video.

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nSuns 5/3/1

Happy New Year y’all. Thought it’d be nice to kick off 2018 with a review of the routine I’ve been doing the past few months. 

First, some background. nSuns is a pretty popular redditor who built his reputation through his unique spin on the 5/3/1 workout. He even has a subreddit dedicated to his workout routines (r/nSuns), that I frequently browse to share my experiences and also learn from others who are on the very same routine. nSuns 5/3/1 is the toughest program I have ever encountered to date, so the insight I gained from the subreddit was invaluable.  The routine was a natural step to take from my prior experience with the basic 5/3/1, and after seeing nSuns’ own claim that his lifts went from a total of 900 to 1200 in a few months, I was easily convinced this was the right path to take. 

The program begins with some calibration, as does any new routine. However, this program demands an insane (and dare I say sickening) amount of volume, and will not mesh nicely with ego lifting whatsoever. I had to begin at a low weight (85% of my true 1RM) as my 1RM to begin the routine. I chose to go with the 5 day variation as I aimed to hit the gym 5 times a week (difficult af goal). This variation was pretty appealing, as it allows one to hit bench twice a week, and also includes an OHP focused day.  There is a 6 day deadlift or squat variation, but after running this routine for a few months, I don’t want to go near that ever in my life lol (you’d be running either deadlift or squat twice a week which is insane given the volume of this program).

The workouts take a looooong time. Dont go with this program if you’re looking for a quick <1.5 hr workout, because my average workout times have been 2 hours. The Squat/Deadlift days take the longest - spanning about 2 hours, while OHP day is the quickest and can be done within 1.5. The basic premise of this workout is to pair 8 sets of a big lift (T1) with a consequent 7 sets of a complementing compound exercise (T2), which is then followed by accessories. Each of the set follow a different rep scheme, but generally speaking for the big lifts, it revolves around a pyramid of 5/3/1 reps. For the compounds, the scheme is strongly influenced by Sheiko programming (3/5/7/4/6/8 rep progression). The increase in your training max / 1RM numbers each week is determined by your performance in the prior week. There is a concrete way to calculate this increase, as opposed to the more improvised and inconsistent ones I’ve been used to in the past. Here, is a link to the routine to illustrate all that I’m talking about. 

DAY ONE : BENCH / OHP (LIGHT DAY)

So the week starts with a “light” bench day. Your max weight for the day is set  low - about 80% of your true 1RM. However, don’t be fooled about this day being easy whatsoever. Progression was fine for the first few weeks, but as I started at higher weights the 8 sets slowly became immensely difficult to finish.This day doesn’t employ the 5/3/1 rep format - instead it opts for a higher rep scheme. I call the 4 rep sets in the middle of the scheme the “Death Triad”. I honestly am still trying to figure out how to get past 200 lbs 3x4. Standalone those sets would be a breeze, but doing them after 2 sets of 8/6 are killer. Recently, I started doing just every other set bc it was nigh impossible for me to hit all 8 sets successfully. Given my lax adjustment to T1, I would hit my T2 harder. The light OHP sets not only help as an accessory to my bench, but as an accessory to the heavy OHP day coming later in the week. This, alongside all other T2′s utilizes the 3/5/7/4/6/8 rep progression as mentioned before. Alongside the absurd volume of this routine, this unique rep scheme was another refresher. I had a hard time memorizing the scheme, until I realized it was simply odd and even numbers. It’s a challenging scheme, but completely doable. the 7-4 rep transition is kind of like a break, and the 6/8 rep sets are where the challenges really lie, so keep your energy up for those! Really need to work on this day and these high rep ranges. 

ACCESSORIES: Flyes (Cable/DB Variations), Chest Dips, Weighted Pushups to further hit the pecs. Rows (any variation will do) to strengthen the scapula which is underappreciated during the bench. 

DAY TWO: SQUAT / SUMO DEAD 

Ok, on to one of the killer days. 8 sets of heavy squats? Nothing I’ve ever done. Wait, lets add 7 sets of sumo deadlifts right after. This day is great not only for powerlifters but for sadists. You’ll be wondering why you ever chose this program every time after this workout. No joke. I usually have to spend at least an hour in the squat rack, due to the CNS recovery I need to fit this immense scheme - I’d usually rest about 5-10 mins between the super heavy beginning sets, and up to 5 min during the down pyramid sets. I stopped getting sore after leg day for the past few months, but after starting this program, it came back and hit me hard. If you manage to get this day done, you’ll feel very very accomplished with yourself.

ACCESSORIES: Usually just alternate b/w Glute Ham Raises & Leg Curls to  target the glutes and hams.

DAY THREE: OHP / INCLINE BENCH

One of the easier days. It’s a breather in the middle of the week, especially for me as I excel in both of these lifts. I’d say at the moment this is probably my most improved lift after starting nSuns. The amount of OHP volume in this routine really helps, alongside with the incline bench. The rep scheme is very doable, but does lead to some difficulty during the incline bench sets where I needed a spotter even for the lower weights used (your anterior delts will be fried).

ACCESSORIES: Lat Raises, Front Raises, One Handed DB Shoulder Press, Arnold Press for the delts, Face Pulls as well to target the rear delt/traps. They are a great rowing exercise that helps with your bench too. Might throw in some bicep curls too from time to time. 

DAY FOUR: DEADLIFT / FRONT SQUAT

The rep scheme for deadlifts is based primarily on triples, which is appropriate given the exercise’s taxing nature. I excel in this rep range so I do find this day rather enjoyable. I actually yolo’d my 1+ set weight quite a bit throughout the past few weeks since I felt like I could lift much heavier - therefore I only followed the rest of the prescribed weights/sets. I’ve been progressing nicely (hit 425 easily a week ago) so I can’t say this straying off  is hampering me that much. Meanwhile for front squats, I’ve always had difficulty with my grip. My fingers always felt like they would rip off, so I avoided this exercise often. However, I knew it was an essential accessory to deadlifts and so much more like your back squat, core, and posture which made it an exercise I inevitably had to begin doing. Got some advice from a weightlifting friend who specializes in the front squat and started using a three fingered grip which has proven most comfortable. Additionally, I needed to learn not to put all the weight on my fingers (which is what led to the finger ripping sensation) and instead on the collarbone.  I’ve also been told that tricep mobility is important as well and loosening them up did indeed help. 

ACCESSORIES: Lat Pulldown & Trap Raises which hit the much neglected lower traps.  These help improve my lockout. Not necessarily an area which I sought to improve on, but I focused on back accessories since this routine itself doesn’t cater well to addressing the back muscles.

DAY FIVE: BENCH / CLOSE GRIP BENCH (INTENSE DAY)

The second bench day of the week. Benching twice a week definitely helps bench gains ALOT and is probably one of the most suggested tips for increasing numbers in this domain. For me, the lower rep range for this day was more doable than the light day, ironically. The close grip bench press will be light starting out, so I suggest taking extremely short breaks, and pushing yourself to failure here. Otherwise, you won’t feel much. 

ACCESSORIES: Tricep Pushdowns, Rows again. 

BENCH

WHAT I LEARNED:

Correctly breathing and bracing for the lift. Take a deep breath in, unrack, and lift.  I used to take new breaths throughout this process but realized I lost a lot of tightness so opting for keeping my breath in has helped wonders.  Importance of leg drive. Not that I didn’t know that it was important before, but I realized a deeper extent of its necessity for performing this lift. Also, recently realized how detrimental it is to miss out on back work. Rows are so critical for the bench press and it is easy to neglect within this routine. Over the past few BP days, I’ve definitely felt a lack of back stability which had stagnated my bench greatly. Thus, I will be putting much more focus on my back, doing more rows on push days, and even doing full back days (as a bonus day of sorts)

OHP

WHAT I LEARNED:

Same breathing technique learned for bench. 

SQUAT

WHAT I LEARNED: 

 Keep your breath locked in during the whole unrack -> walkout -> first rep. Helped resolve a lack of tightness, as described above.

DEADLIFT

WHAT I LEARNED:

A few weeks into nSuns, I got a callous injury from doing sumos. That led me to realize my grip with deadlifts have been wrong - I didn’t suffer from callouses before since I usually use straps when going heavy, but during sumos I went raw. This killed deadlift progression for a good month or so, sadly. However, I did manage to learn something and be aware of my mistake, which is always a good thing. I needed to put the weight of the bar more onto my fingers instead of my palm. Sounds unstable, but it does work and prevents any ugly callouses.

Conclusions

I’m not quite finished with this routine yet as I haven’t hit my 1K club goal, but I can definitely see it being accomplished very soon. I’d say I will run with it for another month and a half or so. I’ll be frank in that the sheer volume of nSuns has killed my motivation somedays but on the contrary, smashing PR’s is commonplace in this routine and can be a big booster for this rigorous training. As with any other training routine that ever exists, I have come to learn a lot, of which I am extremely grateful. Progression might not have been what I liked, but the nature of the program has given me a chance to demonstrate a larger focus on form rather than numbers. Why? The volume of this program inevitably leads to deterioration of form, thus forcing one to focus and maintain strict form to complete sets, which is a requirement to up the 1RM numbers. In every single lift I have adjusted my form and technique which will help deter injury and ultimately support my lifting career in the long run. 

nSuns has allowed me to finish 2017 strong. It has been a great year for gains overall with me growing the most I ever had in the entire span of my lifting career. Not only have my lifts, strength and physicality improved tremendously, I am grateful to have learned so much about powerlifting training.  I very much am looking forward to 2018 and can’t wait to smash new goals, learn more, and make it an even better year. Once I hit the 1k club using nSuns, I will switch over to what I call “The Triple C’s”, which are Calisthenics, Core, and Conditioning and make those areas a large focus for 2018. Also want to learn more mobility and band work techniques. So, stay tuned, extremely excited about this and will share more details on it later. See yall in the new year.