Unlocking Hypertrophy: A Comprehensive Guide to Workout Programming
Welcome to "Unlocking Hypertrophy: A Comprehensive Guide to Workout Programming" - the ultimate resource for anyone looking to pack on some serious muscle mass! If you've ever seen Hollywood actors like Chris Hemsworth or Chris Evans transform their bodies for movie roles, you know just how impressive and inspiring a well-executed hypertrophy-focused workout program can be.
But let's be real - achieving that level of muscularity and definition takes more than just a few sets of bicep curls and crunches. It requires a strategic approach to workout programming that's based on scientific principles and customized to your individual goals and needs. That's where this guide comes in - we'll walk you through everything you need to know to design a hypertrophy-focused workout program that delivers real, sustainable results.
Throughout this article, we'll cover the key principles of effective workout programming for hypertrophy, provide specific guidelines for exercise selection, frequency, volume, and intensity, and even offer advanced techniques and strategies for maximizing your gains. Whether you're a beginner just starting out or an experienced lifter looking to take your gains to the next level, this guide has something for everyone.
So buckle up, grab a protein shake, and get ready to unlock your full hypertrophy potential!
Hypertrophy 101
Before we dive into the nitty-gritty of workout programming, let's start with the basics: what exactly is hypertrophy, and why do you want it?
Put simply, hypertrophy is the process of increasing the size of your muscle fibers through exercise. When you lift weights or perform other forms of resistance training, you create microscopic tears in your muscle fibers. In response to this damage, your body repairs and rebuilds the damaged tissue, making it bigger and stronger than before.
Why is this important? For starters, a well-developed musculature can help you look and feel better - who doesn't want a set of biceps that pop? But beyond aesthetics, increasing your muscle mass can have a range of functional benefits, from improved athletic performance to better metabolic health.
Now, you might be thinking: "But I don't want to look like a bodybuilder! Won't lifting heavy weights make me bulky?" The truth is, building substantial amounts of muscle mass takes years of dedicated effort and a very specific approach to training and nutrition. For most people, lifting weights will help them build a lean, toned physique, not turn them into the Hulk.
So, now that you know why hypertrophy matters, let's move on to how to achieve it through effective workout programming.
The Four Pillars of Hypertrophy Programming
When it comes to designing a workout program for hypertrophy, there are four key factors you need to consider: specificity, frequency, volume, and intensity. Let's break each one down and explore some sample approaches.
Specificity
Specificity refers to the idea that you need to train the muscles you want to grow in the ways that you want them to grow. This means choosing exercises that target the muscle groups you're trying to develop and using a variety of techniques to challenge those muscles from different angles.
For example, if you want to build your biceps, you might choose exercises like bicep curls, chin-ups, or hammer curls that directly target the muscles of the upper arm. You might also incorporate techniques like drop sets or isometric holds to increase the intensity of the workout and stimulate more muscle growth.
Frequency
Frequency refers to how often you train each muscle group in a given week. In general, training a muscle group more frequently can lead to faster gains in muscle size and strength, but it's important to balance this with adequate rest and recovery time.
For example, if you're trying to build your chest, you might choose to train it twice a week, performing exercises like bench press, push-ups, and flyes on both days. Alternatively, you could use a split routine where you train chest (and other muscle groups) once a week, but perform more sets and exercises during that session. One of the strategies we use is to end a workout with a 50 Rep BLASTER !
Volume
Volume refers to the total amount of work you perform for each muscle group during a given workout or training cycle. This includes the number of sets, reps, and exercises you perform, as well as the amount of weight you use.
For example, if you're trying to build your legs, you might perform 3-4 sets of 8-12 reps for exercises like squats, lunges, and leg press, using weights that are challenging but manageable. Alternatively, you could use a higher-volume approach, performing 5-6 sets of 15-20 reps for each exercise.
Intensity
Intensity refers to the amount of effort you put into each set and exercise, typically measured as a percentage of your one-rep max (1RM). Training with high intensity can help stimulate muscle growth by recruiting more muscle fibers and causing greater metabolic stress.
For example, if you're trying to build your back, you might perform sets of bent-over rows or pull-ups at 80-85% of your 1RM, pushing yourself to perform as many reps as possible with good form. Alternatively, you could use a lower-intensity approach, performing sets at 60-70% of your 1RM with longer rest periods between sets.
That's a quick overview of the four key factors to consider when designing a hypertrophy program. In the next section, we'll explore how to put these principles into practice to create a program that's tailored to your goals and abilities.
Creating a Hypertrophy-Focused Workout Plan
Now that we've covered the basics of workout programming for hypertrophy, let's talk about how to create a customized workout plan for your specific goals and needs. This is where the rubber meets the road, and the real progress is made.
First, identify your goals. Are you looking to add size to your upper body, lower body, or both? Are there specific muscle groups you want to target? Once you've identified your goals, you can start to tailor your workout plan to meet those goals.
Next, choose exercises that are specific to your goals. For example, if you're looking to add size to your chest, you'll want to focus on exercises like bench press, incline press, and flyes. If you're looking to add size to your legs, you'll want to focus on exercises like squats, lunges, and leg press.
Once you've chosen your exercises, it's time to determine the appropriate frequency, volume, and intensity. Use the principles we discussed earlier to guide you. For example, if you're looking to add size to your upper body, you may want to train those muscles 2-3 times per week, with higher volume and lower intensity. If you're looking to add size to your legs, you may want to train those muscles 1-2 times per week, with lower volume and higher intensity.
Now, let's take a look at some sample workout templates:
Sample Upper Body Hypertrophy Workout:
- Bench Press: 4 sets x 8-10 reps - 4111
- Incline Dumbbell Press: 4 sets x 8-10 reps - 3111
- Seated Cable Row: 4 sets x 10-12 reps - 3111
- Pull-ups: 4 sets x 10-12 reps - 3111
- Lateral Raises: 3 sets x 12-15 reps - 3111
- Bicep Curls: 3 sets x 12-15 reps - 3111
Sample Lower Body Hypertrophy Workout:
- Squats: 4 sets x 8-10 reps - 4111
- Deadlifts: 4 sets x 8-10 reps - 3112
- Leg Press: 4 sets x 10-12 reps - 3111
- Lunges: 4 sets x 10-12 reps - 2111
- Leg Curls: 3 sets x 12-15 reps - 4111
- Calf Raises: 3 sets x 12-15 reps - 4111
Remember, these are just sample templates. You can modify them based on your individual preferences and progress. For example, you may prefer to do more sets or reps of certain exercises, or you may need to adjust the weight you're using as you get stronger.
In conclusion, creating a hypertrophy-focused workout plan requires a combination of science and art. By identifying your goals, choosing specific exercises, and using the principles of frequency, volume, and intensity, you can create a plan that is tailored to your needs. And remember, the key to success is consistency and progress. Now, go out there and crush your goals!
Maximizing Hypertrophy: Advanced Techniques and Strategies
Now that we've covered the basics of hypertrophy-focused workout programming, it's time to take things to the next level with some advanced techniques and strategies. These methods can help you push past plateaus and achieve your maximum potential for muscle growth.
One technique that many experienced lifters swear by is the drop set. This involves performing an exercise to failure, then immediately reducing the weight and continuing to perform reps until failure again. Rest-pause sets involve taking short breaks between reps to allow for more total reps to be performed. Pre-exhaustion is another technique that involves performing an isolation exercise before a compound movement to fatigue the targeted muscle group before moving onto the compound lift.
While these advanced techniques can be effective, they also place a greater strain on the body and require more recovery time. That's why it's important to also focus on optimizing your recovery strategies. Proper nutrition is crucial for providing your body with the nutrients it needs to repair and build muscle tissue. Adequate sleep is also essential for recovery, as this is when your body does most of its repair and regeneration.
Additionally, stress management is an often overlooked aspect of recovery. Chronic stress can interfere with muscle growth and increase the risk of injury. Finding ways to manage stress, such as through meditation or other relaxation techniques, can help support your overall fitness goals.
To maximize hypertrophy, it's important to integrate these advanced techniques and recovery strategies in a way that works for your individual needs and goals. Here's a sample workout plan that incorporates some of these methods:
- Warm-up: 5-10 minutes of mobility (watch below)
- Compound exercise: Barbell squat, 3 sets of 6-8 reps
- Drop set: Leg press, 3 sets of 8-10 reps
- Isolation exercise: Leg extension, 3 sets of 10-12 reps
- Rest-pause set: Leg curl, 3 sets of 10-12 reps
- Cool down: 5-10 minutes of stretching
Remember, this is just one example of a hypertrophy-focused workout plan. As you progress and gain experience, you can modify and adjust your training program to better suit your needs and goals.
By incorporating these advanced techniques and recovery strategies, you'll be well on your way to maximizing your potential for muscle growth and achieving your fitness goals.
Avoiding Common Mistakes and Plateaus
As with any workout program, there are common mistakes that can hinder your progress towards your hypertrophy goals. By avoiding these mistakes, you'll be able to maximize your gains and minimize the risk of injury.
One common mistake is relying too heavily on isolation exercises. While isolation exercises can be useful in targeting specific muscles, they should not make up the bulk of your program. Compound exercises such as squats, deadlifts, and bench presses should be prioritized, as they allow you to lift heavier weights and work multiple muscle groups at once.
Another mistake is not tracking your progress. Without keeping track of your lifts and progress, it's hard to know if you're making progress or not. Be sure to record your lifts and measure your progress regularly so you can make adjustments to your program as needed.
Plateaus are another common issue that many lifters face. If you find yourself struggling to make progress, it may be time to change things up. This can include adjusting your training volume, changing up your exercises, or even taking a deload week to allow your body to recover.
In addition to these strategies, optimizing your recovery is also crucial for avoiding plateaus and continuing to make progress over time. This includes paying attention to your nutrition, getting enough sleep, and managing stress levels.
Conclusion and Call to Action
You’ve made it through the entire guide to unlocking hypertrophy! By now, you should have a solid understanding of the principles and techniques necessary for achieving your muscle-building goals.
Remember, building muscle isn’t an overnight process. It takes dedication, consistency, and a willingness to push yourself beyond your limits. With the right workout program, proper nutrition, and recovery strategies, you can achieve the gains you’ve been striving for.
But don't stop here! Apply the knowledge you’ve gained and take action towards your hypertrophy goals. Whether that means customizing a workout plan, adjusting your nutrition, or optimizing your recovery, keep pushing forward and don't give up.
At Seiza, we understand that everyone's fitness journey is unique, which is why we offer customized online coaching programs to fit your individual needs and goals. Our expert trainers have experience in helping clients achieve their muscle-building goals, overcome plateaus, and make progress over time.
So, if you're ready to take your hypertrophy to the next level, sign up for one of our online coaching programs and book a discovery call with one of our expert trainers. Let us help you achieve the body you've always wanted.
Failing Forward: How to Use Setbacks in Strength Training to Propel You Forward in Life
Strength training is an excellent way to improve your physical health and fitness. However, it can also have a positive impact on other areas of your life, including mental toughness, discipline, and perseverance. Despite your best efforts, setbacks are inevitable in any fitness journey. Whether you've hit a plateau or faced an injury, it's essential to reframe these challenges as learning opportunities to help you achieve your goals.
In this blog post, we'll explore how to fail forward in strength training and leverage setbacks to propel you forward in all areas of life. By adopting a growth mindset, we can view these challenges as opportunities for personal growth and success. We'll provide practical tips on how to analyze setbacks, set new goals, and create an action plan to achieve them. By the end of this post, you'll have a better understanding of how to turn setbacks into opportunities and use them to achieve your fitness and life goals.
Summary
1. Recognize setbacks as learning opportunities
2. Analyze setbacks and set new goals
3. Embrace the challenge and stay committed:
4. Celebrate your progress and enjoy the journey
5. Conclusion
1. Recognize setbacks as learning opportunities
To achieve your fitness and life goals, it's crucial to view setbacks as opportunities for growth and learning. When faced with a setback in strength training, such as a plateau or an injury, it's easy to feel discouraged and frustrated. However, by reframing these challenges as learning opportunities, you can use them to your advantage.
Analyzing setbacks can help you identify what went wrong and why. This understanding can help you create a plan to prevent similar setbacks from happening again in the future. For example, if you experienced a setback due to poor form, you can focus on improving your form and technique to prevent future injuries.
Learning from setbacks in strength training can also help you overcome challenges in other areas of life. By developing a growth mindset and focusing on the lessons learned, you can apply these principles to other areas of life, such as work or relationships.
Setbacks are simply opportunities in disguise - opportunities to learn, to grow, and to become stronger than ever before.
2. Analyze setbacks and set new goals
Once you've recognized setbacks as learning opportunities, the next step is to analyze what went wrong and set new goals. By analyzing setbacks, you can identify what factors contributed to the setback and what changes you need to make to prevent it from happening again.
To analyze setbacks, start by identifying the specific problem or challenge. For example, if you've hit a plateau in your strength training, ask yourself why you're not making progress. Is it due to your diet, your training program, or your recovery? Once you've identified the problem, brainstorm solutions and set new goals that will help you overcome the challenge.
When setting new goals, make sure they are specific, measurable, and achievable. For example, instead of setting a vague goal to "get stronger," set a specific goal to increase your squat by 10 pounds in the next 8 weeks. This goal is specific, measurable, and achievable, making it easier to track progress and stay motivated.
Finally, create an action plan to help you achieve your new goals. Break your goals down into smaller, manageable steps, and create a timeline for when you want to achieve each step. This will help you stay on track and make progress towards your goals.
"Setbacks are not failures, but opportunities to recalibrate and set new goals. It's not about avoiding obstacles, but rather analyzing them, learning from them, and using that knowledge to move forward towards success." - Adam Grant
The Benefits of Functional Fitness: Why You Should Incorporate It into Your Workouts
In recent years, functional fitness has gained popularity among fitness enthusiasts and athletes alike. This approach to training emphasizes movements that mimic everyday activities and improve overall functionality. But what exactly are the benefits of functional fitness, and why should you incorporate it into your workouts?
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Increased overall strength and flexibility
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Improved balance and coordination
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Reduced risk of injury
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Enhanced sports performance
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Greater ease in performing daily activities
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Time-efficient workouts
Functional fitness offers a wide range of benefits for individuals at any fitness level. By incorporating functional movements into your workouts, you can improve overall strength and flexibility, reduce the risk of injury, and enhance your performance in sports and daily activities. So next time you hit the gym, try adding some functional exercises to your routine and experience the benefits for yourself.
Increased Overall Strength and Flexibility
Functional fitness is a term that's been gaining popularity in recent years, and for good reason. It focuses on building strength, mobility, and flexibility in movements that we use in our everyday lives, such as squatting, bending, pushing, pulling, and twisting.
Unlike traditional gym workouts that isolate individual muscle groups, functional fitness movements train multiple muscle groups at once, and often involve the use of free weights, resistance bands, and bodyweight exercises. This type of training not only helps to build strength and flexibility, but also improves balance, coordination, and stability.
One of the biggest benefits of functional fitness is its transferability to real-life activities. Whether you're carrying groceries, playing with your kids, or doing yard work, functional fitness movements mimic the actions we perform in our daily lives, making these activities easier and less taxing on our bodies.
Functional fitness also helps to prevent injuries, particularly in older adults. By building strength and flexibility in the muscles and joints used in everyday movements, functional fitness can reduce the risk of falls and other injuries.
Here are some examples of functional fitness exercises:
- Squats: This exercise targets the muscles in the legs and glutes, which are essential for everyday movements like standing up from a chair or lifting a heavy object.
- Push-ups: Push-ups work the chest, shoulders, and triceps, which are important for pushing movements like opening a door or carrying a bag.
- Lunges: Lunges strengthen the legs and hips, which are involved in walking and stair climbing.
- Rows: Rows target the muscles in the upper back, which are important for good posture and lifting objects off the ground.
- Planks: Planks strengthen the core muscles, which are essential for balance and stability in everyday movements.
So, if you're looking to increase your overall strength and flexibility, consider incorporating functional fitness exercises into your workout routine. Not only will it improve your fitness, but it will also make everyday activities easier and more enjoyable. Watch this Follow Along Workout to include all these aspects:
Improved balance and coordination
Balance and coordination are crucial components of overall fitness, yet often overlooked in traditional strength training programs. Incorporating functional fitness exercises into your workout routine can help improve your balance and coordination, which can have a significant impact on your performance in everyday activities and sports. In this post, we'll explore the benefits of functional fitness for balance and coordination, and provide some examples of exercises you can incorporate into your routine.
Benefits of Functional Fitness for Balance and Coordination:
- Improved Stability: Functional fitness exercises focus on training your body to move in a natural, functional way. This type of training can improve your overall stability, making you less prone to falls and injuries. It can also help improve your posture and alignment, which can reduce the risk of back pain.
- Increased Proprioception: Proprioception is your body's ability to sense its position in space. Functional fitness exercises require you to use multiple muscle groups at once, which can improve your proprioception and make you more aware of your body's movements.
- Better Coordination: Functional fitness exercises can help improve your coordination by requiring you to use multiple muscle groups and perform complex movements. This can translate to improved performance in sports that require agility and quick reactions.
Examples of Exercises:
- Single Leg Balance: Stand on one leg with your knee slightly bent and your foot flat on the ground. Hold this position for 30 seconds, then switch legs. To make this exercise more challenging, close your eyes or stand on a cushioned surface.
- Lateral Bounds: Stand with your feet hip-width apart and jump laterally to the side, landing on one foot. Immediately jump back to the starting position and repeat on the other side. This exercise can help improve your lateral stability and coordination.
- Medicine Ball Throws: Stand with your feet shoulder-width apart and hold a medicine ball at chest height. Twist your torso and throw the ball against a wall, catching it as it bounces back. This exercise can improve your coordination and balance while also working your core and upper body.
Conclusion: Incorporating functional fitness exercises into your workout routine can help improve your balance and coordination, which can have a significant impact on your overall fitness and performance in everyday activities and sports. Try incorporating some of these exercises into your routine and see how it can benefit you!
Reduced risk of injury
Unlike traditional gym routines that often focus on isolated muscle groups, functional fitness workouts target multiple muscle groups at once and help develop a strong foundation of strength, stability, balance, and flexibility. In this post, we will discuss how functional fitness can help reduce the risk of injury.
Functional fitness workouts are designed to improve the overall movement patterns of the body, making it more efficient and less prone to injury. By focusing on exercises that target multiple muscle groups and mimic real-life movements, functional fitness workouts help develop a strong core, improve posture, and promote better balance and coordination.
One of the most significant benefits of functional fitness is that it helps improve the body's ability to move in multiple planes of motion. Many traditional gym routines tend to focus on exercises that are performed in a single plane of motion, which can lead to muscle imbalances and increase the risk of injury. Functional fitness workouts, on the other hand, incorporate exercises that challenge the body to move in different planes of motion, such as twisting, bending, reaching, and rotating, leading to a well-rounded fitness level and a reduced risk of injury.
Another way functional fitness can reduce the risk of injury is by improving muscle imbalances. Muscle imbalances occur when one muscle group is stronger than its opposing muscle group, leading to improper movement patterns and increasing the risk of injury. Functional fitness workouts target multiple muscle groups at once, ensuring that all muscle groups are worked equally and reducing the risk of muscle imbalances.
Finally, functional fitness helps improve flexibility, mobility, and stability, all of which contribute to reducing the risk of injury. Exercises that focus on mobility and flexibility, such as stretching, foam rolling, and yoga, help improve joint mobility and reduce the risk of injury. Additionally, exercises that target stability, such as balance training, help improve overall balance and coordination, leading to a reduced risk of falls and other injuries.
The definition of a functional exercise is the Copenhagen Plank where we ask for co-contraction of the adductors, glutes and abs to decrease the risk of injury:
Enhanced Sports Performance
Functional fitness is a type of exercise that focuses on improving overall body movements, making everyday activities easier, and enhancing sports performance. When it comes to sports performance, functional fitness can be a game-changer.
By engaging in functional fitness exercises, athletes can improve their agility, power, speed, and endurance. Functional fitness exercises mimic the movements required for various sports, making it easier for athletes to perform at their best. Additionally, functional fitness helps prevent injuries, allowing athletes to stay on top of their game for longer.
For example, let's consider a basketball player. Basketball requires a lot of lateral movements, jumping, and quick changes in direction. By incorporating exercises like lateral lunges, box jumps, and agility drills into their functional fitness routine, a basketball player can improve their lateral speed, vertical jump, and change of direction. This leads to improved on-court performance and reduced risk of injury.
Another example is a football player. Football requires a lot of explosive movements, like sprinting, tackling, and jumping. By incorporating exercises like squats, deadlifts, and plyometric jumps into their functional fitness routine, a football player can improve their power, speed, and explosiveness on the field. This translates to improved performance and a reduced risk of injury.
Overall, functional fitness is a great way for athletes to enhance their sports performance, reduce the risk of injury, and stay on top of their game. By incorporating exercises that mimic the movements required for their sport, athletes can see real improvements in their performance on the field or court.
Here's a video we did specifically for explosive sports and their athletes' knee troubles:
Greater Ease in Performing Daily Activities
As we age, it becomes increasingly important to maintain our functional fitness. This type of fitness is all about training our bodies to move and function in everyday life, rather than just focusing on aesthetics or building muscle mass. Functional fitness can help us with everything from carrying groceries to climbing stairs to playing with our grandkids. And for older adults, it can make a huge difference in maintaining independence and quality of life.
One of the key benefits of functional fitness is that it can make everyday tasks feel easier and more manageable. For example, if you have good balance and coordination, you're less likely to stumble or fall while walking on uneven terrain. If you have strong core muscles, you'll find it easier to get up from a chair or bed. And if you have good flexibility and range of motion, you'll be able to reach for items on high shelves or bend down to tie your shoes without discomfort.
Functional fitness can be especially important for older adults, who may experience age-related declines in strength, flexibility, and balance. By incorporating exercises that mimic daily activities, such as squats, lunges, and step-ups, functional fitness can help maintain or even improve these physical abilities. This can be especially beneficial for older adults who want to stay independent and live in their own homes for as long as possible.
But functional fitness isn't just for older adults. Anyone can benefit from training their bodies to move and function better in everyday life. Whether you're a busy parent who needs to carry kids and groceries, or an athlete looking to improve your performance on the field, functional fitness can help. Check out our warm-up which we use with Online Coaching clients:
Time Efficient Workouts
This is a highly effective way to improve your overall fitness and achieve your goals without having to spend hours on end at the gym. Here are just a few reasons why functional fitness is a time-efficient solution to your workout woes:
- Multi-joint movements: Functional fitness exercises often involve multiple joints and muscles working together, which means you can achieve a full-body workout in less time. This is because these exercises are more efficient at burning calories and building strength than isolation exercises.
- Increased intensity: Functional fitness workouts are typically higher intensity, meaning you can get a great workout in a shorter amount of time. This is because these exercises involve movements that require more effort and energy, such as squats, lunges, and push-ups.
- Adaptability: Functional fitness exercises can be adapted to your fitness level and goals. This means you can make the most of your time by performing exercises that challenge you without taking up too much time.
It's important to remember that workouts shouldn't be time-consuming.
In fact, it's better to have shorter, more intense workouts than long, drawn-out ones. This is especially important for older individuals, who may have a harder time finding the energy and motivation to work out for long periods of time. By incorporating functional fitness into your routine, you can improve your overall fitness and make the most of your time.
This is an example how only 10 minutes a day can reset your posture:
7 Ways to Maintain Your Strength and Conditioning While Traveling: Tips and Tricks for Fitness on the Go
As a fitness nut, you know the importance of maintaining your strength and conditioning routine. But what happens when you're on the road, traveling for work or pleasure? It can be tough to stick to your usual workout regimen when you're away from home, but don't worry - there are ways to stay on track. In this post, we'll share seven tips and tricks for maintaining your strength and conditioning while traveling.
Plan Ahead
- Plan Ahead: Before you even leave for your trip, take some time to plan out your workouts. Consider the facilities available at your destination and what equipment you might need. This way, you can pack accordingly and make sure you have everything you need to stay on track.
Example: Let's say you're headed to a hotel that has a gym. Check out their website to see what equipment they have available, and plan your workouts accordingly. If they have dumbbells, plan some strength training exercises. If they have a treadmill, plan some cardio.
If you don't know how to plan a cardio session: hit us up!
Bodyweight Exercises
- Bodyweight Exercises: One of the great things about bodyweight exercises is that you can do them anywhere, without any equipment. They're perfect for staying in shape while traveling, as you can do them in your hotel room or even outdoors.
Example: Push-ups, squats, lunges, and planks are all great bodyweight exercises that you can do anywhere. Watch and subscribe to our Youtube channel to get into the Seiza Flow!
HIIT Workouts
- HIIT Workouts: High-Intensity Interval Training (HIIT) is a great way to get a full-body workout in a short amount of time. It's perfect for travelers who are short on time but still want to get a good workout in.
Example: A simple HIIT workout might include jumping jacks, burpees, mountain climbers, and squat jumps.
Check out our Follow Along workout that'll make you sweat!
Resistance Bands
- Resistance Bands: Resistance bands are lightweight and portable, making them perfect for traveling. They can be used for a variety of exercises, including strength training, stretching, and mobility work.
Example: Pack a resistance band in your suitcase and use it for exercises like bicep curls, lateral raises, and band pull-aparts.
Buy a resistance band pack right here.
Use the follow along video down below to get your resistance band work in!
The Destination
- Explore Your Destination: One of the best ways to stay active while traveling is to explore your destination on foot. Walking, hiking, and biking are all great ways to get some exercise while also seeing the sights.
Example: If you're in a city, take a walking tour of the area. If you're in a more rural area, go for a hike or rent a bike and explore the countryside.
Online Coaching
- Online Coaching: Consider online coaching to stay on track with your fitness goals while traveling. With virtual coaching sessions and personalized workout plans, you can stay connected with your coach from anywhere in the world.
Get to talking with one of our coaches
Stay Hydrated
- Stay Hydrated: Finally, don't forget to stay hydrated while traveling. Proper hydration is essential for maintaining energy and endurance during workouts.
Example: Always carry a reusable water bottle with you and refill it throughout the day.
By following these seven tips and tricks, you can maintain your strength and conditioning routine while traveling. Remember, consistency is key when it comes to fitness, so don't let your travels derail your progress.
The Ultimate Guide to Proper Breathing and Bracing Techniques for Compound Lifts
Proper breathing and bracing can help you generate more power, increase your stability, and reduce the risk of injury during compound lifts.
In this ultimate guide, we'll cover everything you need to know about breathing and bracing during compound lifts. We'll explain the mechanics of breathing and bracing, provide step-by-step instructions on how to perform them correctly, and offer tips for troubleshooting common mistakes.
Whether you're a beginner or an experienced lifter, this guide will help you improve your technique and take your lifts to new heights.
First let's take a look at the five different chapters:
- The Importance of Breathing and Bracing for Compound Lifts: In this chapter, we'll explain why breathing and bracing are so crucial for performing compound lifts correctly and safely. We'll explore the role that breathing and bracing play in generating power, maintaining stability, and preventing injury.
- How to Breathe Properly During Compound Lifts: Breathing is a key component of effective bracing, and in this chapter, we'll provide step-by-step instructions on how to breathe correctly during compound lifts. We'll explain the difference between chest and belly breathing, discuss when to inhale and exhale during each lift, and offer tips for maximizing your breath capacity.
- How to Brace Properly During Compound Lifts: Bracing involves engaging your core and creating tension throughout your body to maintain stability during lifts. In this chapter, we'll explain the mechanics of bracing, offer step-by-step instructions on how to brace correctly for different lifts, and provide tips for troubleshooting common mistakes.
- Common Mistakes and How to Fix Them: Even experienced lifters can struggle with breathing and bracing technique. In this chapter, we'll discuss some of the most common mistakes that lifters make when it comes to breathing and bracing, and offer advice on how to correct them. We'll cover issues like over-breathing, under-bracing, and improper timing.
- Applying Breathing and Bracing Techniques to Different Compound Lifts: While the basic principles of breathing and bracing remain consistent across different lifts, there are some nuances to consider for each exercise. In this chapter, we'll provide specific instructions on how to breathe and brace correctly for different compound lifts, including squats, deadlifts, bench presses, and overhead presses. We'll offer tips on how to adjust your technique for different variations and weights, and discuss how breathing and bracing can help you improve your performance.
1. The Importance of Breathing and Bracing for Compound Lifts
Compound lifts, such as squats, deadlifts, bench presses, and overhead presses, are some of the most effective exercises for building strength, power, and muscle mass. However, they can also be some of the most challenging and risky exercises to perform. Proper breathing and bracing techniques can help you perform these lifts safely and effectively, while also maximizing your performance.
Breathing plays a key role in generating power during compound lifts. When you inhale, you create intra-abdominal pressure, which helps stabilize your spine and generate force throughout your body. When you exhale, you release that pressure and allow for a controlled descent or ascent. The timing and rhythm of your breathing can also affect the efficiency and effectiveness of your lifts.
Bracing involves engaging your core and creating tension throughout your body to maintain stability during lifts. This can help prevent injuries and improve your performance by allowing you to generate more power and maintain proper form. Bracing correctly can also help you recruit more muscle fibers, reduce your risk of injury, and increase your overall strength.
Proper breathing and bracing can help you perform compound lifts with more confidence and control, allowing you to lift heavier weights, achieve better results, and reduce your risk of injury. In the following chapters, we'll dive deeper into how to breathe and brace correctly during compound lifts, and offer tips and strategies for improving your technique.
2. How to Breathe Properly During Compound Lifts
Breathing is a critical component of proper bracing technique, as it allows you to create intra-abdominal pressure and maintain stability throughout your lifts. However, many lifters don't pay enough attention to their breathing technique, leading to inefficiencies, instability, and even injury.
To breathe properly during compound lifts, it's essential to start with good posture and alignment. Stand tall, engage your core, and keep your shoulders down and back. This will allow you to take in a full breath and maintain stability throughout your lifts.
When breathing during a lift, you have two main options: chest breathing and belly breathing. Chest breathing involves taking shallow breaths into your chest, while belly breathing involves taking deep breaths into your diaphragm and belly.
Belly breathing is generally considered more effective for compound lifts, as it allows you to create more intra-abdominal pressure and maintain greater stability. To perform belly breathing, inhale deeply through your nose, allowing your belly to expand fully. Then, exhale forcefully through your mouth, tightening your core and maintaining tension throughout your body.
The timing and rhythm of your breathing are also important considerations during compound lifts. In general, you should inhale before you begin the eccentric (lowering) portion of the lift, and exhale during the concentric (lifting) portion. This allows you to maintain stability and generate power throughout the lift.
By focusing on your breathing technique and incorporating belly breathing into your lifts, you can improve your stability, generate more power, and reduce your risk of injury. In the next chapter, we'll explore the mechanics of bracing and offer tips for performing this critical component of proper lifting technique.
3. How to Brace Properly During Compound Lift
Bracing is a crucial component of proper lifting technique, as it allows you to create tension throughout your body and maintain stability during heavy lifts. Without proper bracing, you're at risk of injury and may struggle to generate the power necessary for effective lifts.
To brace properly, start by engaging your core muscles, including your abs, obliques, and lower back. This will help stabilize your spine and allow you to transfer force from your lower body to your upper body more effectively.
Next, focus on creating tension throughout your entire body. This can include tightening your glutes, quads, and upper back, as well as gripping the bar tightly and setting your feet firmly on the ground. The goal is to create a solid, stable foundation that allows you to generate maximal force during the lift.
During the lift, maintain this tension throughout your body. This may involve holding your breath and creating intra-abdominal pressure, as we discussed in the previous chapter. However, it's important not to over-brace, as this can lead to reduced blood flow and fatigue.
To avoid over-bracing, try to find a balance between stability and tension. You should feel firm and stable throughout your body, but not so tight that you're unable to move fluidly during the lift. It may take some practice to find the right balance, so start with lighter weights and focus on maintaining good form and technique.
By mastering proper bracing technique, you can improve your stability, generate more power, and reduce your risk of injury during compound lifts. In the next chapter, we'll discuss some common mistakes to avoid when breathing and bracing, and offer tips for troubleshooting your technique.
4. Common Mistakes and How To Fix Them
Breathing and bracing are essential components of proper lifting technique, but they can be tricky to master. Even experienced lifters may make mistakes that can lead to inefficiencies, instability, and injury. In this chapter, we'll explore some common mistakes to avoid when breathing and bracing during compound lifts.
Mistake #1: Failing to maintain proper alignment
Proper alignment is critical for effective breathing and bracing technique. If you're hunched over, have a rounded back, or are otherwise out of alignment, you'll struggle to generate force and maintain stability during lifts. To avoid this mistake, focus on maintaining good posture and alignment throughout your lifts, standing tall with your shoulders down and back.
Mistake #2: Taking shallow breaths
Shallow breathing can limit your ability to generate intra-abdominal pressure and maintain stability during lifts. To avoid this mistake, focus on taking deep breaths into your diaphragm and belly, expanding your belly as you inhale.
Mistake #3: Over-bracing
While it's important to create tension throughout your body during lifts, over-bracing can actually limit your ability to generate power and lead to fatigue. To avoid this mistake, find a balance between stability and tension, creating enough tension to maintain stability without sacrificing fluidity of movement.
Mistake #4: Failing to breathe in a rhythmic pattern
Breathing in a rhythmic pattern can help you maintain stability and generate power throughout your lifts. To avoid this mistake, focus on inhaling before the eccentric (lowering) portion of the lift and exhaling during the concentric (lifting) portion.
Mistake #5: Ignoring feedback from your body
Your body can provide valuable feedback during lifts, including cues to adjust your breathing and bracing technique. To avoid this mistake, pay attention to how your body feels during lifts and make adjustments as necessary. For example, if you feel dizzy or lightheaded, you may need to adjust your breathing technique.
By avoiding these common mistakes and focusing on proper breathing and bracing technique, you can perform compound lifts more safely and effectively. In the next chapter, we'll offer some tips and strategies for improving your breathing and bracing technique.
5. Applying Breathing and Bracing Techniques to Different Compound Lifts
Now that we've discussed the importance of proper breathing and bracing technique and some common mistakes to avoid, let's explore some tips and strategies for improving your technique.
Tip 1: Practice with lighter weights
When learning a new technique, it's important to start with lighter weights to avoid injury and focus on proper form. Use this time to practice your breathing and bracing technique and focus on creating tension throughout your body without sacrificing form or stability.
Tip 2: Focus on your breath
Your breath is a crucial component of proper breathing and bracing technique. Focus on taking deep breaths into your diaphragm and belly, expanding your belly as you inhale. Try to breathe in a rhythmic pattern, inhaling before the eccentric (lowering) portion of the lift and exhaling during the concentric (lifting) portion.
Tip 3: Engage your core
Proper bracing technique starts with engaging your core muscles, including your abs, obliques, and lower back. This will help stabilize your spine and allow you to transfer force from your lower body to your upper body more effectively.
Tip 4: Create tension throughout your body
In addition to engaging your core, you should also focus on creating tension throughout your entire body. This can include tightening your glutes, quads, and upper back, as well as gripping the bar tightly and setting your feet firmly on the ground. The goal is to create a solid, stable foundation that allows you to generate maximal force during the lift.
Tip 5: Use visualization techniques
Visualization can be a powerful tool for improving your breathing and bracing technique. Before each lift, take a moment to visualize yourself executing the lift with proper technique, including your breathing and bracing. This can help you stay focused and reinforce proper technique during your lifts.
By incorporating these tips and strategies into your lifting routine, you can improve your breathing and bracing technique and perform compound lifts more safely and effectively. Remember, it takes time and practice to master proper technique, so be patient and persistent in your efforts. Watch this video on the Back Squat to put it all together:
5 Best Exercises to Build Upper Chest Size and Definition
Are you a man looking to build a stronger, more defined upper chest? It's no secret that having a well-defined chest is a common goal among men who are serious about their fitness. And while exercises like bench press and push-ups are great for overall chest development, they may not be enough to fully target the upper chest muscles.
That's where these 5 exercises come in. By incorporating them into your workout routine, you'll be able to focus specifically on building size and definition in your upper chest, helping you achieve that chiseled, masculine physique you've been striving for.
Incline Barbell Bench Press
The incline barbell bench press is a classic exercise that targets the upper chest muscles. By using a bench set at a 45-degree angle, you'll put more emphasis on the upper portion of the chest, helping to build size and definition. This exercise is a staple in many bodybuilding programs and is often used by fitness models and bodybuilders to build a strong, defined upper chest.
Incline Dumbbell Flyes
Incline dumbbell flyes are another great exercise for building upper chest size and definition. This exercise helps to stretch and contract the chest muscles, promoting growth and definition. By focusing on the upper chest muscles, you'll be able to create that coveted separation between the upper and lower portions of your chest.
Cable Crossovers - Bottom to Top
High cable crossovers are a great exercise for targeting the upper chest muscles. By pulling the cables from a high position down and across your body, you'll engage the upper chest muscles, as well as the shoulders and triceps. This exercise is great for creating a well-rounded, defined chest that is sure to turn heads.
Incline Dumbbell Bench Press with Twisting Grip
The incline dumbbell bench press with twisting grip is a variation of the traditional incline bench press, adding an extra twist to engage the upper chest muscles even further. By rotating your wrists during the exercise, you'll place more emphasis on the upper portion of the chest, helping to build strength and definition. This exercise is perfect for those who are looking for a challenging variation on a classic exercise.
Pike Push-ups
Pike push-ups are an excellent exercise for targeting the upper chest, shoulders, and triceps. This exercise is performed in a push-up position with your feet elevated on a bench or step. From this position, you lower your head towards the ground while keeping your legs straight, then push back up to the starting position. Pike push-ups provide an intense workout for your upper chest and can help you achieve greater definition and size.
If you're a man looking to build a stronger, more defined upper chest, incorporating these 5 exercises into your workout routine is a great place to start. By targeting the upper chest muscles specifically, you'll be able to create a well-defined, masculine chest that is sure to turn heads. Adding mass to your body isn't that easy. You need a big focus on your nutrition as well as proper programming so you don't hit a pleateau. For more information, book a free discovery call with us to learn more: Click here.
5 Must-Try Exercises to Boost Your Running Performance: Plyometrics, Hill Repeats, Strength Training, Interval Training, and Core Workouts
Are you a runner looking to improve your running performance and take your workouts to the next level? Look no further! In this blog post, we'll share five effective exercises to help you boost your running performance. From plyometric exercises to hill repeats, strength training, interval training, and core workouts, we've got you covered. You'll learn how to build explosive power, leg strength, and speed, increase your aerobic capacity and overall fitness, and prevent injuries by maintaining proper form and stability. So, read on and discover how to improve your running game with these must-try exercises!
Plyometric Exercises
Plyometric exercises are an excellent way to improve your running performance. By incorporating exercises such as jump squats, box jumps, and lunge jumps into your workout routine, you can build explosive power, increase your leg strength, and boost your speed. Plyometric exercises also help to improve your neuromuscular coordination, allowing you to move more efficiently and with greater ease while running. Additionally, by increasing your leg strength, you can reduce your risk of injuries such as shin splints and knee pain. Overall, plyometric exercises can have a significant impact on your running performance and make your runs more enjoyable. In our Online Coaching programs we steadily introduce plyometric exercises into our clients' running journey. Below is an example of an exercise to integrate lateral impulses:
Hill Sprints
incorporating hill repeats into your routine can be a game-changer. Running up hills requires more effort and engages more muscle fibers than running on flat ground, which helps build leg strength and endurance. Hill repeats also increase your cardiovascular fitness by forcing your heart and lungs to work harder to deliver oxygen to your muscles. Additionally, running up hills can improve your running form and stride length, as you learn to drive your knees higher and push off with more force. By incorporating hill repeats into your running routine, you can boost your speed, increase your endurance, and take your running performance to the next level.
Interval Training
Interval training is a highly effective way to improve your running performance. By alternating between periods of high-intensity exercise and rest or low-intensity exercise, you can increase your aerobic capacity and overall fitness. Interval training is also an excellent way to burn more calories and improve your body's ability to use oxygen, which can lead to faster recovery times and improved endurance. Additionally, interval training can help prevent boredom by providing variety in your workout routine. By incorporating interval training into your running routine, you can achieve better results in less time and take your running performance to the next level. In our Online Coaching we work with a multiple national champion in Triathlon that creates smart programs to increase your performance! If you're interested in more information, book a call.
Strength Training
Strength training is essential for runners looking to improve their running performance. By incorporating exercises such as squats, lunges, and deadlifts, runners can build leg strength and improve overall body stability. This can lead to a more efficient running stride and reduce the risk of injuries such as ankle sprains and knee pain. Many professional runners, such as Mo Farah and Shalane Flanagan, incorporate strength training into their workout routines to help them achieve better results on the track or road. Strength training also helps to increase bone density, which can reduce the risk of stress fractures. By adding strength training to your running routine, you can take your performance to the next level and achieve your running goals.
Core exercises
it's time to incorporate some killer core exercises into your routine! A strong core is essential for maintaining proper form and stability while running, which can lead to improved running efficiency and reduced risk of injuries. Think planks, sit-ups, and Russian twists – these exercises will help you build the abdominal and lower back strength needed to maintain a stable and upright posture while running. Not only will a strong core improve your running form, but it can also lead to a more efficient running stride and improved running economy. If you need some inspiration, just look at professional runners like Paula Radcliffe and Eliud Kipchoge, who swear by core exercises as an essential part of their training routines. So, if you're ready to achieve your running goals and become a stronger, faster, and more efficient runner, then start incorporating core exercises into your running routine today! This exercise below is a game-changer for a lot of runners because it requires cooperation of adductors, glutes and your core: The Copenhagen Plank:
In summary, improving your running performance involves more than just running more miles. By incorporating plyometric exercises, hill repeats, interval training, strength training, and core exercises into your routine, you can build strength, improve endurance, and reduce the risk of injuries. Whether you're a beginner or a seasoned runner, these exercises can help take your running to the next level.
If you're looking to optimize your running performance, we invite you to book a discovery call with one of our expert trainers. Our team can help you design a personalized workout plan tailored to your specific goals and needs. With our guidance and support, you can achieve your running goals faster and more efficiently than ever before. So, don't wait – book your discovery call today and start your journey towards becoming a stronger, faster, and more efficient runner!