Sunday, 23 November 2014

Best Way To Build Muscle Fast With Ramping And Back Off Sets

Best Way To Build Muscle Fast With Ramping And Back Off Sets

I came across a great method of building muscle fast and thought I’d share this method called ramping and back off sets. This technique is fairly simple to use, can be applied to most workouts and let’s you work hard to gain muscle.

This muscle building method uses a general set and rep scheme, but this can be altered and experimented with if you want. The standard set and rep scheme is shown below and an explanation is included further down the page.

Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 6-8 reps

How To Do This Ramp And Back Off Set

For starters, make sure you are adequately warmed up and ready to begin.

Set 1: begins with 10 reps. On this first set pick a weight you can do about 12 reps with, then do 10 reps. This set should be fairly easy but use good form and don’t grind out reps.

Set 2: this set is similar to set 1, only pick a slightly heavier weight you can normal do 10 reps with and only do 8. These first two sets will prime your body for heavier weight.

Set 3: here is where things start to pick up a bit; pick a heavier weight you can do 5-6 reps with and do 5 reps. This set should be challenging but do not grind out reps.

Set: 4: lower the weight slightly and do between 6-8 reps. This last set should be all out balls to the wall effort. Feel free to add some forced reps if training with partner or trying use the rest-pause method if training by yourself.

The idea with this muscle building technique is to slowly ramp the weight up through your sets then drop down and go for it. It makes for a great addition to your workout.

Have a play around with this technique and see what you think of it.

Saturday, 22 November 2014

15 Minute Muscle Building & Fat Burning Workout With Complexes

15 Minute Muscle Building & Fat Burning Workout With Complexes

I am going to show you a quick 15 minute muscle building and fat burning workout today for those times when you are in a rush. These workouts are very intense but they have to be in order for them to work at building muscle and burning fat. The workouts are designed to use loads of energy which will increase your metabolic rate.

This basically means that you will burn more fat even after you have finished working out. That’s right; you will burn more fat while watching the TV after your workout.

To do this we will be using something called barbell complexes. Barbell complexes are basically 6 exercises done back to back, without rest in between. The idea is that you do not put the barbell down after you start your first exercise.

These complexes create a massive energy reaction inside your body which helps you melt away fat. I have put an example barbell complex below for you.

15 Minute Muscle Building & Fat Burning Workout

Bent-over row x 8 reps
Hang clean x 8 reps
Front Squat x 8 reps
Military press x 8 reps
Back Squat x 8 reps
Good Morning x 8 reps

To do the complex above, you start with eight reps on the bent-over row, then move onto the hang clean without rest and so on until all the exercises are completed. Remember once you pick up the barbell, you do not set it down until you have done all 6 exercises.

You should do around 3 rounds of the complexes, taking around 2-3 minutes rest between each round of exercises. (Do all 6 exercises then rest for 2-3 minutes, before starting again).

This workout will not take you any longer than 15 minutes. If you feel that the workout is easy, you need to add more weight to the bar. If you do the workout right, you will feel that it is tough but work hard because it is only for 15 minutes and the fat burning results are worth it.

Bear Complexes

Another option you have to do is something called bear complexes. Rather than doing 8 reps; you do one rep for exercise and do more sets. For example: if you are doing the complex above, you would do one rep for each set and do as many rounds as you can in 15 minutes (take rest breaks as you need it).

These bear complexes will let you use more weight, which will focus more on strength but still give a great areobic workout.

You can check out this video below to see bear complex in action.

Any questions; just ask below or on your favourite social media.

I hope you enjoyed this Quick 15 Minute Muscle Building & Fat Burning Workout With Complexes.

Thursday, 20 November 2014

Pull (Back & Biceps) Workout 19/11/14

Pull (Back & Biceps) Workout 19/11/14

Check out my latest back and biceps workout.  An ascending rep scheme is used in this workout.
Barbell bent over row
85kg x 6 reps
70 x 9
60 x 14
Underhand grip pull down
85kg x 6 reps
80 x 8
65 x 13
DB shrugs
25 (per dumbbell) x 12, 12, 12
Ez bar curl
40kg x 6
30 x 8
20 x 12
Bent over reverse fly
5 x 16
3 x 19, 20
Stiff leg deadlifts
60 x 10
70 x 8
80 x 6
EZ preacher curl
15kg x 25, 20
Had to drag myself kicking and screaming to the gym tonight, but felt great once I got into it. Change the rep scheme slightly but still raised the weights to ensure progress.

Wednesday, 19 November 2014

Best Rep Scheme For Muscle - Ascending Reps

Today I am going to show you a great rep scheme for muscle building. I'd should say first of all that you will get the best results using a variety of rep schemes. So check out this great rep scheme and add it to your workouts.

The rep set-up looks pretty simple. Check it out below and I'll explain it after.

Set 1 - 5-6 reps
Set 2 - 8-10 reps
Set 3 - 12-15 reps

This set up uses something called ascending sets, where the weights get lighter each set and more reps are done. You can follow the steps below to follow these reps correctly.

1. Pick an exercise like squats, Deadlift, bench press, bent over row etc.

2. Warm up with lighter weight doing 1-3 reps and keep increasing the weight until you would struggle to lift it 6 times.

3. Do 5-6 reps for set 1 and rest. These reps should be difficult to complete.

4. Reduce the weight and do 8-10 reps, then rest.

5. Reduce weight again and do 12-15 reps.

Make sure you record the weight lifted and for how many reps. The real work starts next week when you have to beat your last workout. Don't ignore this part. It is the most important part of any workout.

Tuesday, 18 November 2014

Push (chest & shoulder) Workout 17/11/14

Push (chest & shoulder) Workout 17/11/14

I’m continuing with a push-pull split this week. First up is a push workout to hit the chest, shoulders and triceps.
12kg (plus bodyweight) x 6 reps 
Bodyweight x 8 & 3 partials
Clean & press
50kg x 7, 7, 7
Incline smith bench
60 x 10
70 x 5 
80 x 10 & 2 rest pause
DB shoulder press
16 x 10
20 x 5
22 x 10
Push up
10, 7, 5
DB side raise
10 x 10
12 x 5
14 x 10 & 3 rest pause
Triceps push down
20 x 10
25 x 5
30 x 10 
Was a tough workout and felt sluggish tonight. Still got some good work in but need to put some focus into better recovery.

Monday, 17 November 2014

Want to lose weight? Stop trying!

Want to lose weight? Stop trying!
I know what you’re probably thinking - Am I mad? How are you meant to lose weight without trying? Bear with me and I’ll explain.
I recently have been doing this and have lost 1/2 stone without really trying.
Everybody is trying to lose weight these days. All the time. The problem with this, is the human body is very adaptive and will adapt to any weight loss attempt. This is why you lose weight in the beginning then slow down and stop a few weeks into your weight loss kick.
Constantly dieting and doing lots of cardio is no good.
A better way is to take a break and focus on Performance.
What do I mean by performance? I mean to hit the weight training and focus on getting stronger (not muscle bound but stronger).
As well as getting stronger I want you to focus on eating healthy. Not dieting and starving yourself.  Simply eating lots of lean meats, eggs, fish and a tonne of vegetables.  Limit your carbohydrates and replace them with veggies.  Get some healthy fat in there too, like nuts, olive oil and avocado.
Finally, you should also walk a lot. Walking is great for recovery, stress relief and fat burning.  It is one of the most effective but underused forms of exercise.  Try and get out walking 3-5 times per week.  Even walking to the shops, work or getting of at a stop early all adds up.
Give this a try and see if it works to help you lose weight.  Granted this isn’t like a conventional weight loss program.
Which is why it works.
Any questions? Ask away.

Saturday, 15 November 2014

Leg Workout Of The Day 15/11/14

Leg Workout Of The Day 15/11/14

Barbell squat

70kg x 10 reps
80 x 10
90 x 10
100 x 10

Next week - Keep first 3 sets the same, add 5kg to last

Lying leg curl

level 7 x 6, 6, 6, 6

Bulgarian split squat

Body weight x 10
10kg x 5
20 x 9

Barbell good morning

60 x 8, 8, 8

Hack squat

180kg x 10
190 x 5
200 x 9

Alter your weights accordingly for your own strength levels.

Any questions just ask away.

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