Day 2 Workout I Dare YOU To Try This

Day 2 Upper Back and Calves

Upper Back

Rows 8-10 sets of 10-15

Pullups 15 sets of as many reps as possible

Calves

1 leg Standing Calf Raises 8 sets of 10-15

Seated Calf Raises 3-4 sets of 20 ish

** Each Set is taken very close to failure. 

**Rest about 45 seconds to 1 minute betweeen sets.

You should be able to complete this workout in under 45 minutes. 

Post below with your results of how many pullups you get in those 15 sets with just 45 second rest breaks. 

I will post up my results below.  See if you can match what I do. 

You can read all about this form of training in my LVDV1 Training manual.

Mr. USA’s New Training Program Day 1

Alright I am sure you all viewed my video posted below.  So you know that this week we are cutting back training days to 4 days.  I am going back to my old stand by routine for some crazy training.  Each muscle group will get one direct hit per week.  Here we go with day 1

Shoulders

Hammer Shoulder Press 3 sets of 8-10 all out sets

Seated Dumbbell Lateral Raises 4 sets of 8-12

Posterior Delt Machine 4 sets of 10-15

Light Lateral Raises 3 sets of 20-30 reps

Shrugs 5 sets of 20-30 reps

Triceps

Close Grip Presses 5 sets of 10 ish

Rope Pushdowns 5 sets of 15 ish

Dips 2 sets as many as possible.

15-20 minutes of High intensity cardio

There is day one give that a go:)

Be sure to check out my ebook Leave No Doubt Training V1 you can order it from the side bar on the right.

FYI
This is probably my favorite routine out of LND V1.

Essentially
Monday is Shoulders Triceps and Traps
Tuesday is Upper back and calves
Thursday is Chest biceps and forearms
Saturday is Quads hamstrings and low back.

In LND V1 I have many routines set up there but this has to be one of my favorites. Check out those many routines in Leave No Doubt V1.

High Volume Strength Training

Many times I get emails from clients asking me if I were to choose one way of training which way would I choose?  To answer this question I always answer with “It depends.”  It depends on the clients current training program, tolerance to exercise, commitment level, nutritional status, recovery status, and many many other factors.  For me in my training though I love High Volume work most of the time.  By high volume I mean at least 8-15 working sets per muscle group.  Rep ranges from 8-50.  In a perfect situation I would start with a core movement per muscle group for 3-5 sets of 6-10 reps.  After the core movement I would probably turn up the volume with higher reps and limited rest intervals.  I would train each muscle group as often as I could while allowing for complete recovery (probably allowing 5-8 days of recovery per muscle group hit with 2 or 3 days off per week).

Ok, there you have some basics of how I would train.  Let move on to the why I would train this way.  First off, each muscle group has literally millions of muscle fibers per motor unit.  I don’t believe there is any way you could possibly hit all those available muscle fibers with low volume.  Yes, its true each set is probably training the same fibers as the set before,but it would make sense to me that additional sets could possibly call upon some additional fibers.  I also believe that those trained muscle fibers should be totally fatigued and trained to high levels to cause enough trauma to elicit an adaptive response (change in muscle mass).  I don’t see how doing just 1 or 2 sets can possibly totally fatigue available muscle fibers enough to cause a response over the long haul.  1 or 2 sets would probably stimulate some muscle fibers but not totally fatigue.  I do see value in low volume training just not every workout for months on end.  This situation is especially present in an advanced athlete where diversity is even more important.  Additionally there is some research to suggest that higher volume exercise causes a stimulation of growth hormone in the body which is powerful in building muscle and losing body fat.

Why such a`variety of rep ranges?  Well, again lets look at available muscle fibers within a muscle group.  All muscle groups have a variety of muscle fiber types.  For the sake of this entry lets just talk about fast twitch and slow twitch muscle fibers.  Actually, science is showing us there may possible be 6 different fiber types, but for simplicity lets just talk about 2 types.  Fast twitch fibers tend to be recruited by powerful muscular contractions for a short period of time (rep ranges of 4-8ish maybe), and slower twitch muscle fibers are recruited and trained when the time under load or work is longer than fast twitch muscle fibers (maybe 8-50 reps).   I can’t stress that this is all somewhat hypothetical as no one knows for sure, but when you look at the science it sure makes sense.  So to train a whole lot of the available muscle fibers you can see why it is vital to train in all rep ranges.  Stressing lower reps,heavy loads, fast twitch training first as those muscle fibers change the most through strength work.  Then moving to higher repetition, short rest interval to hopefully recruit many unstimulated fibers.

There are many more reasons I love High Volume strength training.  I could write a whole dissertation on the topic and get much more in depth than most of you care to know.  Bottom line, I believe for most folks, most of the time, you will get much better results from performing a lot of work per muscle group.  Following that high volume work by adequate days of recovery.  Clear as mud right:)

Have a Great Day and Stay Strong,

Michael

Effort Most Important Variable

A great discussion developed during my seminar Tuesday.  I mentioned that I believe strength training sessions shouldn’t exceed 1 hour in length.  A few of my audience members felt that isn’t near enough exercise especially if body fat loss is the goal.  I totally disagree and Ill support that with a few all important points.

1)  Exercise that lasts a long time generally has to be performed at relatively low intensity levels or effort.  In other words, you can either work hard or work long but it is impossible to do both.  Exercise science is showing us that the effort applied to a particular exercise program directly reflects the degree of improvement in fitness levels.   Obviously a balance of volume and intensity is needed but exercise that lasts over 1 hour is probably causing more damage than good.  At least, if done multiple times per week and on a consistent basis.

2) Some evidence suggests that exercise that exceeds 1 hour or therabouts may actually suppress the immune system.   Which would increase your risk of illness.

3) Keeping exercise sessions relatively brief has psychological benefits.  Most individuals find it much easier to focus on 45-60 minutes of high intensity activity rather than 2 hours of less effort and lower intensity work.

I will end this discussion with this statement.  I believe regardless of the training program the effort you apply is the most important training variable.  Effort is more important than sets, reps, frequency, mode, etc.

I hope this helps.  If you need some help applying maximum intensity to your strength workouts I invite you to join me for a workout here at our facility.  I promise you won’t want more than 1 hour.  Some things you just have to witness in person and effort is one of them.

The Value Of Muscle

Whats the purpose of all this strength training?  MUSCLE is the answer here.  Actually there are number of benefits of strength training but today lets look at MUSCLE.  I know most ladies don’t want to be the incredible hulk.  If you have read my earlier blogs you know that ladies really can’t build that type of physique.  But, one of the greatest benefits of strength training is the fact that it does build muscle tissue.  So why is muscle so important?

First, as we age we will lose muscle tissue.  If you don’t stimulate your muscles with strength training you will lose that precious muscle.  Muscle is very important because muscle is what moves our bodies through space.  Without muscle you will at some point lose your ability to carry on basic daily tasks.  Muscle is living tissue.  Every pound of muscle burns 30-50 calories per day.  Some current research has shown that most individuals start losing muscle mass at the age of 20.  Adults tend to lose about 5 pounds of muscle per 10 years of life after 20 years old.  By the time most individuals reach the age of 40 they now have 10 less pounds of skeletal muscle and are burning 300-500 less calories per day than at the age of 20.  This loss of your metabolism causes the body to store more body-fat.  So at the age of 40 we now have an individual that has lost at least 10 lbs of muscle and gained at least 20 lbs of body-fat but their scale weight is only up 10 pounds.  Their physical appearance is totally different now.  Strength training is the only mode of exercise that has been proven to turn back the clock.  Strength training will build back that lost muscle plus some.  Strength training is the fountain of youth when it comes to rebuilding muscle tissue, and maintaining a strong, vital body throughout life.

Have a Great Day and Stay Strong,

Michael

Check out and sign up for my forum HERE

Correction:  It has came to my attention that it has become very hard to measure how much 1 lb of muscle actually burns.  However, we do know that muscle is living tissue and does require energy.  So the premise of this article remains.  Loss of muscle means a slower metabolism.  Gaining of muscle results in a much faster metabolism.

MT

Science and Practice Of Strength Training

After reading much of William Kreamer’s new book The Science and Practice of Strength Training, I realize just how much of training is an art.  So often I discuss training options with young trainees and they all are searching for that magic workout.  That one workout that will produce results for the rest of their training career.  That one workout that can be applied to everyone.  I am here to tell you that no one will be able to give you that type of workout.  There is no one perfect training program.  So much of training is application.  I can write a workout and one individual interpret it completely different than another person.

I go back to a main theme as of late.  The single biggest factor that determines if a training program will produce is training intensity.  How hard is that trainee really working?  I can write a workout for someone and witness their training enough to see that they simply aren’t applying maximum effort.  That workout on paper may be perfect for them as far as work, rest ratios but without high levels of effort we are just spinning our wheels.  In contrast, I believe we could have a workout that is subpar in format but if that trainee works with tenacity I can guarantee he or she will get twice the benefit of the first example.

Bottom Line.  Train progressively, train with great mechanics, train in a way that you have NO DOUBT you have given your best effort.  Followed by just enough recovery to be able to exceed that performance.

Have A Great Day and Stay Strong,
Michael

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Michael’s Approved Exercises

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Good morning Internet readers.  I am so amazed at how our traffic is growing through this site.  Today lets discuss exercise selection.  Exercise selection is vital to your success in building your physique.  I don’t know how many times I have been to a gym and seen a young person performing cable crossovers for chest work and there chest development was nonexistent.  As most of my clients know I am into very basic movement patterns.  When we look at the body wesee that basic, multi-joint movements activate a large amount of muscle tissue.  When you are strength training activating a lot of muscle tissue is key to being efficient and getting results.   

Lets cover very briefly my list of approved exercises:

Chest             Dumbbell Presses (Incline, Flat,) Some machine presses

Upperback     Pull-downs, pull-ups, dumbbell rows, cable rows, machine rows

Lower back    Back Extensions, Dead lifts (if you can perform safely) dumbbells or barbell

Hamstrings   Same as lower back.  Adding leg curls

Biceps           Standing Dumbbell Curls, Incline Curls, some machine type curls

Triceps          Close Grip Presses, pushdowns, triceps extensions dumbbell, dips

Calves           Calf Presses, Standing calves, Seated Calf Presses

Quads           Squats (dumbbell or barbell) , dumbbell lunges, horizontal leg press, some 45 deg leg press

When choosing exercises make sure you choose exercises that don’t cause joint discomfort.  You should feel the exercises recruiting the desired muscle group.  I hope this information helps and please don’t get on a leg extension machine instead of performing a leg press, lunge or squat. 

Have a Great Day and Stay Strong,

Michael

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