Results Conditioning » strength

Exercise of the week #18: Off centre shoulder press

richb — Wed, 07 Sep 2011 20:45:28 +0000

The exercise of the week this time will work the major muscles of your shoulder as well as involving the stabilising muscles and the core. To perform this exercise grab an Olympic barbell and place your right hand at the end of the bar and place your left hand just on the outside of your left shoulder. As you press the bar over your head you will feel your left arm having to work harder to control and balance the bar as well as your core working to maintain posture. You will find your body will automatically want to twist and turn to assist with the lift. Complete your reps and then repeat on the other side. Check out the video below to see the exercise in action.

Weights programme: 3 day split

richb — Sat, 05 Feb 2011 20:05:36 +0000

If your aims and goals are to increase muscle size and definition then this programme could be for you. The programme splits the body up over 3 training days so that each session you train 2 muscle groups, one large muscle such as chest, back and legs and one smaller muscle group like biceps. By training just a couple of muscle groups each time instead of hitting your whole body means you can work with more intensity and volume. So instead of just doing 1-2 exercises for each body part you can do 3-4 and still finish the session within 60 minutes which is often considered the optimum time to spend weight training. It also means that each muscle group will have a whole weeks rest and recovery before you train it again giving them plenty of time to repair and grow. The workout is based mainly around compound free weight exercises which again are considered a much more effective option for mass building than machine weights. This is mainly due to the fact that when you use free weights such as barbells and dumbbells your stabilising and core muscles have to work harder to control the load.

WORKOUTS:

Before doing each of the workouts make sure you spend 5-10 minutes warming up with some light cardio and stretching the muscles you are about to work. I would also perform a couple of light sets for each of the exercises that you do first on each training day. So for example on chest day perform 2 sets of 15-20 reps on the bench press using a comfortable weight.

DAY 1 CHEST AND BICEPS:

Barbell bench press: 3 sets of 12, 10 and 8 reps. (For each set increase the weight slightly so that by the final set you are struggling to complete the last couple of reps whilst maintaining technique).

Incline dumbbell press: 3 sets of 12, 10 and 8 reps (Same principle as above)

Flat dumbbell flyes: 3 sets of 10 reps

Press ups: Perform 3 sets, working until fatigue per set.

Barbell bicep curls: 3 sets of 12, 10 and 8 reps. (Again increase the weights per set)

Seated dumbbell curls: 3 sets of 10 reps

Barbell 21’s: 3 sets

DAY 2 LEGS AND SHOULDERS:

Barbell squats: 3 sets of 12, 10 and 8 reps. (For each set increase the weight slightly so that by the final set you are struggling to complete the last couple of reps whilst maintaining technique).

Alternating dumbbell lunges: 3 sets of 20 reps (10 per leg)

Barbell stiff legged deadlifts: 3 sets of 10 reps

Standing or seated calf raise machine: 3 sets of 12 reps

Barbell clean and press: 4 sets of 15, 12, 10 and 8 reps (Use the first set as a warm up set using a light weight)

Barbell upright rows: 3 sets of 10 reps

Dumbbell lateral raises: 3 sets of 12 reps

DAY 3 BACK AND TRICEPS:

Barbell bent over rows: 3 sets of 12, 10 and 8 reps (For each set increase the weight slightly so that by the final set you are struggling to complete the last couple of reps whilst maintaining technique).

Wide grip pull ups: Aim for 3 sets of 10. (If this is comfy then increase the intensity by using a weight belt for extra resistance. If you struggle with pull ups then look at an alternative such as a pull up assist machine or do recline rows)

Single arm dumbbell rows: 3 sets of 10 reps per arm

Lower back extensions: 3 sets of 12 reps (When this becomes comfy then increase resistance by holding a weight plate across your chest)

Narrow grip bench press: 3 sets of 12, 10 and 8 (For each set increase the weight slightly so that by the final set you are struggling to complete the last couple of reps whilst maintaining technique).

Tricep press downs: 3 sets of 10 reps

Tricep dips: Perform 3 sets doing each set until fatigue. This exercise can be performed either off parallel bars or for an easier version off a bench.

Abdominal training:

I would suggest you train your abdominals 1-2 per week at the end of your sessions. Pick 2-3 of the below exercises performing 3 sets of 12-20 reps of each.

Crunch

Hanging leg raises

Bicycle oblique twists

Stability ball crunch

Plank (hold for 30-60 seconds per set)

Reverse crunch

Medicine ball Russian twists

Cardio training:

I would suggest doing 1 cardio session a week of 30-40 minutes of steady rate training to help maintain fitness and keep the body fat low. If you have a high percentage of body fat, then look at increasing your cardio up to 2-3 times per week alongside your weights programme. If you can fit it in then do your cardio on a separate day but if not then do it after your weights session.

For all online members you can receive a more personalised training plan along with a mass building eating plan by simple e mailing me.

Fitness challenge #28: Rows and press ups

richb — Tue, 14 Dec 2010 11:53:44 +0000

Here is a workout/challenge I did the other week that really focuses on the upper body. I didn’t have long so I needed something short but intense. The workout is simple and only uses 2 exercises, recline rows and press ups. I did 10 supersets and each time I used a different variation of rows and press ups which meant not only did I hit my back and chest I also worked my shoulders, arms and core. To do this workout as a challenge then all you have to do is work through all the below supersets completing the target number of reps. If you can’t do all the reps on one of the exercises then the challenge is over. The aim is not to rest between the 2 exercises that make up each superset and then take up to 60 seconds to recover before starting the next superset.

Supersets:

1: Normal recline rows x20 reps

Normal press ups x20 reps

2: Wide rows x20 reps

Wide press ups x20 reps

3: Underhand grip narrow rows x15 reps

Close hand tricep press up x15 reps

4: Staggered grip rows (right hand narrow, left hand wide) x12 reps

Staggered press ups (Left hand forward) x12 reps

5: Staggered grip rows (Left hand narrow, right hand wide) x12 reps

Staggered press ups (Right hand forward) x12 reps

6: Alternating single leg rows x10 reps

Spiderman press ups x10 reps

7: Elevated rows feet on stability ball x10 reps

Elevated press ups feet on step x10 reps

8: Alternating Side to side rows x10 reps

Alternating Side to side press ups x10 reps

9: Stay up side to side rows x10 reps

Stay down side to side press ups x10 reps

10: Single arm rows x3 reps per arm

Single arm press ups x3 reps per arm

Tip:

For recline rows the straighter your legs the harder the exercise becomes.

Here is a video of the different variations of the recline rows

Here is a video of the different variations of the press ups

Exercise clinic #4: 1 arm dumbbell snatch

richb — Tue, 25 May 2010 11:15:23 +0000

The dumbbell snatch is a version of the Olympic lift, the snatch, performed with a dumbbell in one hand. You move the dumbbell from the floor to above your head in one explosive movement.

The dumbbell snatch is a full body movement and most of the major muscle groups come into play, particularly legs, shoulders and core. It requires a mixture of strength, agility, power, speed, balance and co-ordination to perform which is what makes it such an effective exercise.

As well as being a great exercise to improve power I also use it with clients who want to improve their muscular tone using lighter weights and higher reps.

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Exercise clinic #2: Deadlift

richb — Tue, 27 Apr 2010 12:46:00 +0000

This time we look at another compound barbell exercise, the deadlift. The deadlift targets the muscles of the posterior chain (hamstrings, glutes, lower back) and like the squat is another must do exercise to include within your training if your goals are increased muscle size or strength gains.

Many people avoid the deadlift due to a number of reasons and some of these I have listed below.

Exercise clinic #1: Barbell squat

richb — Mon, 12 Apr 2010 13:10:35 +0000

This series of posts looks at some of my favourite and most effective exercises that I use on a regular basis within my personal training sessions. For each of the exercises I will look at correct technique and teaching points, other variations of the exercise and then list some sample workouts. For this first post I will be looking at the barbell squat.

BARBELL SQUAT:

The squat is a compound movement that works primarily the quadriceps but also involves the hamstrings, glutes, calves and lower back. It also requires a strong core to help to maintain good posture and stabilise the body. The squat is an exercise I would recommend anyone to include in his or her workout programme especially if the aim is to increase strength or muscle size.

Training for cage fight part 3: “Video”

richb — Sun, 28 Mar 2010 19:39:00 +0000

For today’s training session we were still focusing on strength work basing the workout around compound exercises such as deadlifts and squats as well as introducing some more sport specific moves such as the press-up with knee strikes.

We warmed up using a mixture of medicine ball exercises such as swings, rotations and lunges with rotations alongside bodyweight movements such as press-up with rotation. The main workout consisted of the following exercises.

Deadlift

Powerbag squat

Barbell push press

Superset: Alternating arm kettlebell floor press with Press-up to knee strikes on floor bag.

Underhand grip recline rows

Core superset:

For today’s session we focused on 2 rotational movements that would not only work the core but also help to improve punching power.

Standing weight plate rotations

Medicine ball Russian twists with chest pass (For this exercise Marlon got into a position to do a Russian twist and I stood in front of him. I threw the ball to Marlon, alternating the height and direction each time. Each time Marlon would catch it and then perform a twist on each side before throwing the ball back to me. The aim was for Marlon to keep his lower body as still as possible, maintain a straight back and not lose his balance.)

For our next session we will start to bring in more power-based exercises such as jump squats, plyometric press-ups, sledgehammer strikes etc.

Training for up-coming cage fight part 1.

richb — Sun, 21 Mar 2010 16:52:11 +0000

This series of posts will follow the progress of Marlon as he trains for an upcoming Semi-pro cage fight at the beginning of May. Marlon will be training with me twice per week alongside his current MMA sessions. The first few weeks we will be focusing on basic strength work using large compound lifts such as squats, deadlifts, clean and presses etc. After this we will move into a power phase where we will add more explosive type movements and plyometric exercises such as jump squats, plyometric press-ups, medicine ball slams, box jumps etc. Over the last few weeks we will focus our sessions more on increasing power endurance and anaerobic fitness. This will be done by using more fight specific exercises such as sprawling, ground and pound, pad drills etc and working in 5-6 minute rounds to help simulate MMA rounds.

Our first session is outlined below.

Warm up:

We started off by warming up with a mixture of dynamic movements, functional flexibility and sport specific movements such as medicine ball swings and rotations, lunges, active hip flexor and hamstring stretches and hip escapes.

Main workout:

For the first session we focused mainly on exercise technique rather on how much weight we could lift, working around 10 reps. We started with a lightweight to help warm up the targeted muscle groups and then increased the weight slightly each set completing 3-4 sets per exercise.

Deadlift

Clean and press

Squat

2-handed kettlebell swings

Recline row and walk over press-up on a low step (These 2 exercises were completed in a superset with no rest between the 2).

Core superset:

After the main resistance workout we finished with a superset of 2 exercises that targeted the core. Each exercise was done for 30 seconds.

Medicine ball Russian twists

Press-ups with handclaps (Marlon got into a press-up position and I knelt in front of him. He performed one press-up and then lifted his right hand of the floor and clapped my right hand aiming to keep his body still by engaging his core muscles. He then repeated with another press-up followed by left hand clap).

At the end of the workout we cooled down and stretched focusing on lower back, hamstrings and hip flexors.

I will be posting more of the workouts over the next few weeks complete with video clips showing a sample of some of our sessions.

Compound lifts “Members”

richb — Sat, 23 Jan 2010 21:29:15 +0000

Many people head to the gym with the sole aim of increasing their muscle size and strength but fail to reach their goals. This could be down to a number of reasons such as poor nutrition and ineffective training for example. Many people spend hours in the free weights area following programmes that are not suited for their aims and goals. This post looks at three compound lifts that should be included in any mass building programme. Compound lifts are often referred to the “Big lifts” work multiple muscle groups and target large muscles such as the chest, back and legs. They can help to increase muscle size since performing them will help to generate a bigger hormone response compared to exercises that target small muscle groups. Out of the 3 lifts covered here only one of them tends to get used and especially young males often over use this exercise. The bench press is king of the exercises when it comes to young men trying to build muscle mass; it is also the exercise that more often or not is performed with bad technique. The other 2 big lifts, which are the squat and deadlift, tend to get overlooked. Many males will tend to focus far to heavily on their “show muscles” of the chest and arms. If you want to increase overall muscle size then make sure you follow a balanced programme, which means do not neglect the lower body!

: Pull ups

Strength and power workout “Members”

richb — Tue, 22 Dec 2009 20:57:21 +0000

This whole body workout combines large compound resistance exercises combined with plyometric based exercises to help you improve your strength, power, anaerobic fitness and burn plenty of calories. This workout superset’s (performing 2 exercises back to back with no rest) strength exercise with an explosive cardio based movement.