Strength Training | Strength Training

Archive for the 'strength training' Category

Oct 26

Kelli's Abs and Upper Body Strength Training Workout – Chest, Back, Arms and Abs Superset Workout

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Brad Kearns catches up with Ketogains founder Luis Villasenor at Paleo(FX) to talk all things strength training on a keto diet.

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Oct 16

How To Get Bigger & Stronger At The Same Time (Powerbuilding Science Explained)

strength training admin No Comments »

What does the science actually say about how we should train to get bigger and stronger?
Get my new 10 week Powerbuilding System here: https://shop.jeffnippard.com/product/the-powerbuilding-system/

What’s my Powerbuilding System all about?

‣ my best strength & size program to date designed for intermediate-advanced lifters
‣ you have the option to select a 4x/week or 5-6x/week version
‣ an Excel spreadsheet for tracking your progress
‣ a Technique Handbook explaining exactly how to break through sticking points
‣ full 10 week program (plus a max test week) including exact warm up sets, working sets, RPE, %1RM, and coaching cues for every exercise!
‣ video demos from me for every exercise
‣ a huge list of exercise substitutions
‣ detailed explanations of the entire program, and much more!

The program alternates between Full Body weeks and Upper/Lower weeks, like this:

Week 1 – Full Body [More strength focused]
Week 2 – Upper/Lower [More hypertrophy focused]
Etc…

Also, if you’re a bit limited on equipment at the moment, no worries. I first ran through the program in a garage gym with just a power rack, some dumbbells and a few bands. There are some cable/machine options included, but there is also a full list of exercise substitutions for every exercise in the program. If you run into any other questions/concerns my coaching support team will be available to help you out as well.

Learn more here: https://shop.jeffnippard.com/product/the-powerbuilding-system/

If you’re still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program first: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/

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Help SUPPORT the channel by:

1. Trying one of my training programs: → http://www.jeffnippard.com/programs

2. Checking out what my sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only /month (pre-paid yearly)

▹ PEScience Supplements
‣ https://www.PEScience.com
‣ Use discount code JEFF to save $ $

▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ Use discount code JEFF to save 10%

——————————-

How can we get really jacked and strong at the same time? A lot of people seem to think you can’t, (or you shouldn’t) because how you should train to get strong is supposedly very different from how you should train to get big. But I don’t quite agree with this.

It’s common to hear that if you want to get strong, you need to lift heavy weights for low reps and if you want to get big, you need to lift light to moderate weights for relatively higher reps.
Most personal trainers and textbooks outline clear and distinct rep zones for strength, hypertrophy and endurance. For strength: you lift heavy, for size: you lift moderate and for endurance: you lift light. And while there is some truth to this, it doesn’t capture the full picture.

The bottom line is: unless you’re going really, ridiculously light, heavy weights (low reps) AND light weights (high reps) are BOTH effective at building muscle. However, when it comes to strength, the rep range really does seem to matter: it is important to lift heavy to maximize top-end strength development.

In this video I will describe periodization and progression examples for powerbuilding (powerliftng plus bodybuilding) based on these principles.

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Sources:

MASS Volume 2, Issue 5 (http://bit.ly/jeffMASS)
https://pubmed.ncbi.nlm.nih.gov/29564973/
https://pubmed.ncbi.nlm.nih.gov/24714538/

https://www.strongerbyscience.com/hypertrophy-range-fact-fiction/
http://www.kylehuntfitness.com/in-defense-of-powerlifting-why-its-not-hurting-bodybuilding/

Video was filmed at Florida Extreme Fitness Center in Jacksonville, Fl! My favorite gym in Jax!
https://www.instagram.com/floridaextremefitnesscenter/?hl=en

Music:
Bankrupt Beats: https://www.youtube.com/watch?v=1-ToWK6xSyE

——————————-

Follow me on social media:

INSTAGRAM ‣ http://instagram.com/jeffnippard
SNAPCHAT ‣ http://snapchat.com/add/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher

——————————-

About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
Video Rating: / 5

The Fastest Way to Get Stronger (WORKS EVERY TIME!)

Do you want to get stronger? In this video, I’m going to discuss the simplest way to do that by focusing on two things: compound movements and progressive overload. These two elements of a training program are particularly helpful for beginner lifters and will always serve as the basis of programming for even the more advanced lifter.

Compound movements are the lifts that allow us to incorporate the most muscles possible, thereby giving us the opportunity to move the most weight possible. By working multiple muscles at a time we’re able to get more bang for our buck by doing fewer exercises but also by allowing us to take advantage of the heavier weights we are able to lift.

To find the best compound exercises we don’t need to look any further than the tried and true staples. The bench press, overhead press, barbell row, weighted chin up, squat and deadlift.

These movements will allow you to move some serious weight and have you adding more and more weight to the bar with almost each and every workout. Just these few exercises will also train almost every muscle in your body, almost.

Make no mistake, these compound movements will definitely increase your strength, more so than perhaps any other, and they will make up the foundation of any serious training program, but they can also leave you lacking in many other areas.

I’d be remiss if I didn’t educate you on the areas of your training that you are overlooking by being singularly focused on just strength. Don’t get me wrong, I’m a HUGE fan of strength, in fact I’ve seen first hand how taking a genetically gifted athlete and doing nothing but making them stronger will help them rise to new heights.

Fact is, most of us are not genetically gifted athletes, we more often than not are sitting at a computer all day at work and being severely under stimulated physically outside of what we do in the gym. For these two reasons alone you need to make sure that strength is a foundational part of your training, but not the only part of your training. Never make yourself one dimensional.

For more videos on how to get stronger, and to be a complete athlete, be sure to subscribe to this channel via the link below and turn on notifications so you never miss a new video when it’s published.

Build Muscle in 90 Days – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://youtube.com/user/jdcav24
Video Rating: / 5

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Oct 13

Weight Training Workout for Weight Loss – Fat Burning Functional Strength Training Workout

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Oct 10

Get Strong! No Weights Strength Training at Home | Joanna Soh

strength training admin No Comments »

Download My Fitness App & Get 25% Off All FIO Premium Plans: https://www.fiolife.com/go-premium/FIOWITHJO
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Get Strong! No Weights Strength Training at Home | Joanna Soh

No equipment! Using just your bodyweight we are going to strengthen and tone your lower body, upper body and ab muscles, as well as get your heart rate up. This workout is designed for beginners consisting of fundamental movements to have a strong foundation to build upon. Movements are low impact and a steady pace. If you are not a beginner, you can still do this workout and add volume by using weights or increase the intensity by working at a quicker pace.

Interval: 45 secs Work – 15 secs Rest.
Circuit: Repeat each circuit twice.
Duration: 30 minutes
Estimated Calories Burned: 220 – 300 Calories

Exercises:
LOWER BODY
1) Alternate Heel Lift Wide Squat
2) Curtsy Lunge to Side Leg Raise
3) Reverse Lunge to Cross Crunch

UPPER BODY
1) Up-Down Plank with Arm Raise
2) Wide to Narrow Push-Ups
3) Superman to Back Squeeze

CORE
1) Plank Keep Taps
2) Spiderman to Cross Plank
3) Knee to V Tucks

________________
Record a video or take a picture of you doing the workout, tag me @JoannaSohOfficial #JSohActive

I’m a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 10 years of experience.

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Get Strong! No Weights Strength Training at Home | Joanna Soh
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Oct 06

Tips: Using Strength Training to Lose Weight

strength training admin No Comments »

Did you know that lifting weights are an effective weight loss exercise? Meet Antonio, a #CignaHealthCoach. He has the tips that you need to maximize your strength training workout and reach your fitness goals.

The information provided is for educational purposes only. It is not intended as medical advice. Always consult your doctor for appropriate health advice and guidance, including prior to starting a new diet or exercise program.
Video Rating: / 5

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Oct 03

Why Do Endurance Athletes Need Strength Training? | GTN Does Science

strength training admin No Comments »

Why should endurance athletes strength train? Predominantly to enable your body to go further, for longer and the key, to work more efficiently. We’ll be looking further into what sort of strength training will help reach those endurance goals and the reasoning behind it.

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ES_Right Timing – Cushy

Photos: © Triathlon / Getty Images

The Global Triathlon Network (GTN) is the world’s biggest triathlon YouTube channel, with new videos every day! GTN is for anyone who loves triathlon: from seasoned triathletes to first timers – and everyone in between!

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Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete!

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Oct 01

Full Body STRENGTH // At Home Workout

strength training admin No Comments »

All you need is a couple of dumbbells for today’s full body strength workout! We are targeting the entire body and focusing on building nice lean muscle tone and strength. So grab some weights, soup cans, water bottles or whatever you have on hand and let’s do this!!

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Workout Breakdown: 2 strength circuits 45s work + 15s rest x2 rounds each
Equipment Needed: dumbbells + exercise mat or other soft surface.

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______________________________

D I S C L A I M E R

This is my own personal workout and may not be suited for you. It is strongly recommend that you consult with your physician before beginning any exercise program. By engaging in this exercise or exercise program, you agree that you do so at your own risk.

______________________________

Thanks for watching!

❤ Heather
Video Rating: / 5

Power up for everyday life with this top-notch resistance training. Mark Verstegen is your personal trainer.

SportskoolPlus is the number one video channel dedicated to fitness, yoga, exercise, sports instruction and coaching. Whether you are into extreme sports, team sports, endurance sports, weight loss or just getting in shape, SportskoolPlus has video instruction and training featuring Olympic athletes, X-game stars, and world famous coaches and athletic trainers. Whether you are looking for a complete yoga session, workout tips, or cardio workouts – SportskoolPlus is the ultimate personal trainer.

With sports including: Basketball, Baseball, Streetball, Football, Soccer, Lacrosse, Ice Hockey, Softball, Skateboarding, Training, BMX, Fishing, Golf, Skiing, Running and Racing, Tennis, Snowboarding, Volleyball, Yoga, Fitness, Surfing, Bowling, Cricket, Gymnastics, Ice Skating, Kayaking, Rock Climbing, Rugby, Sailing, Wrestling, Tae Kwon Doe, Water Polo, Table Tennis, Squash, Swimming, Kite Boarding, Martial Arts, Mountain Biking, Racquetball, Cycling, and Water Skiing.

SportskoolPlus is the destination for non-stop tips, insights, and one-on-one instruction from the biggest names in sports, including: Bill Walton, Jim Calhoun, Magic Johnson, Sue Bird, Al Attles, Brent Barry, Jennifer Gillom, Dontrelle Wills, Nomar Garciaparra, Tony Gwynn, Steve Garvey, Mike Aldrent, Tom Dunton, Bret Mayne, Willy Dixon, Doug Flutie, Ronnie Lott, Joey Thomas, Stephan Boyd, David Aklers, Kevin Gogan, Norm Johnson, Tommy Vardell, Ian Sawyers, D.C. United, Mia Hamm, David Kramer, Marchello Balboa, Jay Jaibert, Jesse Hubbard, John Gagliardi, Greg Cattrano, Mike Richter, Peter Forsberg, Adam Graves, Tom Martin, Rob Blake, Tony Granato, Jennifer Finch, Mike Candrea, Amanda Freed, Mike Vallely, Dalls Rockvam, Omar Hassan, Andy Macdonald, Bob Burnquist, Mark Verstegen, Navy Seals, Tony Simpson, Chad Kagy, Jay Miron, Anthony Napolitan, Allister Whitton, Daniel Ohers, Alan Foster, Mike DelVisco, Mike Laconelli, Ralph Cutter, Lisa Cutter, Hale Irwin, Chez Reavie, Dede Braun, John Abendroth, Jamey Miler, Bode Miller, Erik Scholopy, Phil McNichol, Kristina Kozniek, Daron Rahlves, Wendy Fisher, Dana Hawley, Eric Harr, Lokelani McMichael, Frank Shorter, Linda Somers, Dave Scott
Wendy Ingraham, Anna Kournicova, Bob Bryan, Mike Bryan, Bryan Brothers, Brad Gilbert, Matt Doyle, Kristen Smith, Shaun White, Travis Rice, JJ Thomas, Steve Fisher, Andy Hetzel, Misty May, Singin Smith, Nancy Goodstein, Erika Schnike, Abby Wills, Pat OÕConnell, Wingnut, Brian Fedrow, Michael Miller, Malcolm Nash, Peter Vidmar, Christy Ness, Dana Hawley, Jamie Simon, Norm Matte, Peter Mayfield, Chris Bloch, Jack Clark, America One, America True, Chris Horpel, Barbara Knuckle, Terry Schroeder, Dennis Davis, Tony Brett-Kelly, Richard Quick, Dod Wales, Kerry OÕBrian, Cory Roeseler, George Chung, Steve Larsen, Alison Dunlap, Jurgen Beneke, Gerry Price, Mari Holden, Michael Creed, and Andy Mapple.

For access to more videos visit us at sportskool.com

SportskoolPlus Ð where sports are always in session.
Video Rating: / 5

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Sep 27

STRENGTH vs SIZE Workouts | Which Training is BEST?

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STRENGTH vs SIZE Workouts | Which Training is BEST?
Watch us try wrestling with gold medalist, Erica Wiebe, on the Olympic Channel: http://bit.ly/2P34tiU

Building size and strength is something most want to achieve. What’s the best way of doing it and what’s the difference between training for size and training for strength? Let’s find out!

Buff Dudes / Gym Fitness / STRENGTH vs SIZE Workouts | Which Training is BEST?
Video Rating: / 5

Grab your Miracle Miles Band and let’s pump up those muscles today! This workout proves that you don’t need to lift heavy weight to get STRONG and condition ours muscles! Nick will lead you on this strength training workout using the miracle miles band working every muscle of the body in just a few minutes!

This segment comes from our Miracle Miles system which is available for purchase on digital download or DVD (shipping available within the US only)

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Download, stream, or purchase our latest workouts and accessories!
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Walk at Home by Leslie Sansone® is a YouTube channel for at home walking workouts and fitness exercises. Join the Walk at Home crew on mile walk workouts, fat burning workouts, workout plans and more. We also love to post videos on strength training, cardio exercises, fast and easy workouts, firming routines, and more! Make sure you hit the subscribe button and turn on the “bell” icon 🔔 for notifications on new workout videos. Say hello in the comments too! 👋Happy walking!

#walkathome #fitness #workouts

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Sep 20

Strength Training For BJJ / Brazilian Jiu-Jitsu

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Strength Training For BJJ is essential for improving your performance on the mat! Wrestling Strength Coach Dane Miller breaks down his most important elements of strength training for bjj / Brazilian Jiu-Jitsu athletes so that their strength training carries over directly to being stronger on the mat and winning matches.

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Video Rating: / 5

Daily Strength Training Workout Routine | Improve Functional Strength

The best home exercises you can do everyday to improve your overall functional strength. This daily strength training workout consists of bodyweight exercises that will strengthen and tone every major muscle group in your body. This is a great daily routine for functional strength training at home. Keep reading for more!

DAILY STRETCHING ROUTINE FOR MOBILITY: https://youtu.be/TWtaSxV_2IQ

As a doctor of physical therapy, the majority of patients I see fall into one of two categories – those who need to stretch and those who need to get stronger.

In my video last week, I presented 7 of my favorite stretches to help improve your flexibility and mobility; in my video this week I wanted to share 7 of my favorite body weight exercises to improve your strength and function right at home.

These exercises are actually ones that I recommend the most to my patients as “homework” or as part of their “home exercise program”. We’ll address every major muscle group in the body to make a great tote body strength training routine.

The caveat to this video is that we’re not going to show you anything to pack on muscle or build mass. We’re not going to be using any weights or equipment, so we don’t have the option to “progressively overload” the muscle to cause it to hypertrophy.

Similarly, because we’re not working the muscle to fatigue and even failure, we eliminate (if not significantly shorten) recovery time. Therefore, these should be safe for most of you to do this routine every day (at least 4-5 days/week).

Keep in mind that if any of these hurt or if over time you start to experience soreness you don’t recover from before performing these again, that’s an indicator that you may need to slow down to 2-3 days/week until you build up adequate strength.

I wanted to share at least one exercise for every major muscle group in the body. I’ll run you through a “top-down” approach where I’ll share exercises for your neck and upper back, chest and arms, core, hips, and quads and hamstrings.

Strength in each of these areas is crucial to proper function in performing many tasks that we undertake everyday. So let’s get started and see what we can do!

CLICK ON THE TIMESTAMP BELOW TO JUMP TO EACH SPECIFIC EXERCISE

SCAPULA PINCHES (2:29): Great for neck and upper back pain and posture problems. The focus is on squeezing your shoulder blades together and tuck them down into your back pockets.

PRONE SCAPULAR RETRACTION (3:23): Works your spinal extensors in addition to your rhomboids, traps, and external rotators. Great for neck and upper back pain and correcting your posture. I love this one because you’re pulling back against gravity – it works the muscles a little harder.

WALL ANGELS (4:31): Great for postural muscle activation and even muscle knots! Great postural cuing while activating these important muscles. Check out wall angels in action in some of these other T&T videos

HOW TO CORRECT YOUR POSTURE: https://www.youtube.com/watch?v=5R54QoUbbow
ELIMINATE MUSCLE KNOTS FROM YOUR NECK AND SHOULDERS: https://www.youtube.com/watch?v=9PC9Mn0VO00

PUSH UPS (5:45): My favorite bodyweight strength exercise of all time! Great for your chest, shoulders, and triceps, but works a lot of core muscles also. If full push ups are too difficult, perform them on your knees for a modified version.

PLANKS (7:02): My favorite core exercise because it effectively activates all four core muscles. Hold your plank static, keep your back flat and your pelvis “tucked under” yourself. Draw your navel in towards your spine to activate your deepest abdominal muscle layer.

8-MINUTE TOTAL PLANK WORKOUT: https://www.youtube.com/watch?v=_lfR4sl0ZCE

SQUATS (8:38): My favorite lower body exercise of all time. There’s not an exercise that activates more lower body muscles as effectively as this weight bearing anti-gravity exercise. Focus on squeezing your glutes and your quads and you’re well on your way!

BRIDGES (10:03): One of my favorite recommendations for those of you who might be experiencing pain in your lower back. Oftentimes glute weakness can be a major contributor to lower back pain; this is a great exercise to tone and strength.

There you have them! Seven of my favorite bodyweight exercises in one convenient strength-training routine that you can do everyday. Performing these exercises daily will help improve your strength and function and can even help to decrease pain.

I hope you guys found this useful; if you did please leave the video a “thumbs up” above.

SUBSCRIBE TO OUR CHANNEL TO NEVER MISS A NEW T&T VIDEO!

QUESTIONS? COMMENTS? SUGGESTIONS? LEAVE THEM BELOW AND I’LL BE SURE TO ANSWER AS SOON AS I AM ABLE.
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Sep 13

20 MIN FULL BODY WORKOUT With Weights (At Home Strength)

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Full body exercises to get you sweating and muscles burning in only 20 MINUTES! This home strength workout uses 2 sets of dumbbells, but you can use whatever you have available to you at home!
#WithMe #FullBodyWorkout #HomeWorkout
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⭐️DO THIS WARM UP FIRST: http://bit.ly/2riv8T6
⭐️DO THIS COOL DOWN AFTER: http://bit.ly/2YO55PP

⭐️WORKOUTS TO PAIR WITH THIS ONE:
15 min Intense Abs: https://bit.ly/2UbOXqQ
10 min Toned Thighs: https://bit.ly/2UoiXyE
15 min Booty Burn: https://bit.ly/3abNd6H
20 min Abs & Arms: https://bit.ly/3aitoL2

👉🏼THE MAT I USE (Exercise 6X4): http://gorillamats.com?aff=19 (MADFIT10 for 10% off)

👉🏼SUBSCRIBE TO MY PERSONAL CHANNEL (what i eat, recipes, vlogs): https://goo.gl/WTpDQk

✘ I N S T A G R A M: @madfit.ig
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Video Rating: / 5

This lecture is part of the IHMC Evening Lecture series.

Evening Lectures

The average American begins to experience a physical decline that begins as early as their mid-20’s and continues throughout the course of their life, terminating in the final decades of their life in a state of dysfunction and dependence. While this is becoming commonplace, it is certainly not normal. Our ancestors, as well as modern hunter-gatherers experienced a high level of physical functioning and health, that barring injury or infection, continued into advanced age. In this lecture Dr. McGuff will discuss the concept of physiologic head room and discuss the notion of a quality life not just measured in years, but in “area under the curve” based on high physiologic headroom throughout a full lifespan. He will show how a brief and infrequent regimen of high intensity exercise can reverse the diseases of modern civilization and how the new science of myokines (hormone-like substances released by working skeletal muscle) make this possible.

Doug McGuff, MD became interested in exercise at the age of 15 when he first read Arthur Jones’ Nautilus Training Bulletin No. 2. His interest in exercise and biology led him into a career in medicine. In 1989, he graduated from the University of Texas Medical School at San Antonio and went on to train in Emergency Medicine at the University of Arkansas for Medical Sciences at Little Rock where he served as Chief Resident. From there, Dr. McGuff served as Faculty in the Wright State University Emergency Medicine Residency and was a staff Emergency Physician at Wright-Patterson AFB Hospital.

Throughout his career Dr. McGuff maintained his interest in high intensity exercise. Doug realized a lifelong dream when he opened Ultimate Exercise in November, 1997. Over the past 19 years Dr. McGuff and his instructors have continued to explore the limits of exercise through their personal training clients at Ultimate Exercise.

In addition to his work at Ultimate Exercise, Dr. McGuff is an Emergency Physician for the Greenville Health System and is an Assistant Clinical Professor of Emergency Medicine at the University of South Carolina School of Medicine, Greenville. He lives in Seneca, South Carolina with Wendy, his wife of 32 years and their two children, Eric and Madeline.
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Strength Training For BJJ / Brazilian Jiu-Jitsu

20 MIN FULL BODY WORKOUT With Weights (At Home Strength)

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