Extreme Martial Arts
Extreme Martial Arts
Start Here
Start Here
Kickboxing
KB
Extreme Jiu-Jitsu
Jiu-Jitsu
Chief's Workouts
Chief's Workouts
Simple Gets Done
Simple Gets Done
THE THIRD PUZZLE PIECE: The third piece to the puzzle is the volume and type of exercise, which we mentioned on the nutrition page. If you have not looked at the first and second pieces of the puzzle on the nutrition page make sure to start there. (Check out the nutrition page for the FIRST & SECOND PUZZLE pieces to this fitness game.)
My favorite types of exercise are BJJ (Brazilian Jiu-Jitsu) and KB (Kickboxing Training). They provide a substantial part of my cardio when I train regularly. I recommend them for your cardio too. On days you're not training, consider adding weight or bodyweight exercises. This is especially useful if you're looking to accelerate your results. Although I recommend bodyweight/weight training on non-training days, I personally engage in weight training six days a week. However, this approach can lead to injury if you're not accustomed to such intense training, so start slowly. Gradually increase your training days to adapt to the new workload each month.
Disclaimer: I am NOT a nutritionist or a doctor, so do NOT follow what I say or take my advice. The content below reflects my personal experience with nutrition and exercise. When seeking advice, people often share insights based on their own experiences. Though everyone's experiences and bodies are different there are some things that hold true for everyone. This is what I will attempt to share with you. The things that apply for most people. If my experiences inspire confidence and courage for you to try something new, then I've achieved my goal. My aim is to motivate readers to take action, make their own choices, and create new experiences. This is essential for growth and becoming all that you are meant to be.
THE THIRD PUZZLE PIECE: The third piece to the puzzle is the volume and type of exercise, which we mentioned on the nutrition page. If you have not looked at the first and second pieces of the puzzle on the nutrition page make sure to start there. (Check out the nutrition page for the FIRST & SECOND PUZZLE pieces to this fitness game.)
My favorite types of exercise are BJJ (Brazilian Jiu-Jitsu) and KB (Kickboxing Training). They provide a substantial part of my cardio when I train regularly. I recommend them for your cardio too. On days you're not training, consider adding weight or bodyweight exercises. This is especially useful if you're looking to accelerate your results. Although I recommend bodyweight/weight training on non-training days, I personally engage in weight training six days a week. However, this approach can lead to injury if you're not accustomed to such intense training, so start slowly. Gradually increase your training days to adapt to the new workload each month.
WORKOUT FORMULA
ONLY 4 STEPS
Workout Formula: This is really really simple...
Step One: Volume
Step Two: Time Under Tension To Failure
Step Three: Form First
Step Four: Repeat Over A Long Period Of Time
Let's break it down. It really is this simple when you combine all four of these.
WORKOUT FORMULA
ONLY 4 STEPS
This is really really simple.
Step One: Volume
Step Two: Time Under Tension To Failure
Step Three: Form First
Step Four: Repeat Over A Long Period Of Time
Let's break it down. It really is this simple when you combine all four of these.
Disclaimer: I am NOT a nutritionist or a doctor, so do NOT follow what I say or take my advice. The content below reflects my personal experience with nutrition and exercise. When seeking advice, people often share insights based on their own experiences. Though everyone's experiences and bodies are different there are some things that hold true for everyone. This is what I will attempt to share with you. The things that apply for most people. If my experiences inspire confidence and courage for you to try something new, then I've achieved my goal. My aim is to motivate readers to take action, make their own choices, and create new experiences. This is essential for growth and becoming all that you are meant to be.
FIRST LET'S MAKE SURE WE ARE ON THE SAME PAGE
FIRST LET'S MAKE SURE WE ARE ON THE SAME PAGE
DEFINITIONS
DEFINITIONS
REAL QUICK let's make sure we define some words.
Concentric Contraction: This occurs when a muscle is contracting while shortening. It is typically the action used during the lifting phase of an exercise. For example, when you perform a bicep curl, the biceps muscle contracts concentrically as it lifts the weight upwards.
Eccentric Contraction: This occurs when a muscle is contracting while lengthening. It is often referred to as the "negative" phase of a movement. Using the bicep curl example again, when you lower the weight back down, your biceps muscle is undergoing eccentric contraction.
Isometric Contraction: This occurs when a muscle contracts without changing its length. This happens when you hold a position under tension, like holding a weight steady without moving it up or down.
Okay, back to the breakdown.
You need volume (lot's of reps) under tension (slow Concentrically/slow Eccentrically) with the right form (correct lifting technique) consistently over several years.
REAL QUICK let's make sure we define some words.
Concentric Contraction: This occurs when a muscle is contracting while shortening. It is typically the action used during the lifting phase of an exercise. For example, when you perform a bicep curl, the biceps muscle contracts concentrically as it lifts the weight upwards.
Eccentric Contraction: This occurs when a muscle is contracting while lengthening. It is often referred to as the "negative" phase of a movement. Using the bicep curl example again, when you lower the weight back down, your biceps muscle is undergoing eccentric contraction.
Isometric Contraction: This occurs when a muscle contracts without changing its length. This happens when you hold a position under tension, like holding a weight steady without moving it up or down.
Okay, back to the breakdown.
You need volume (lot's of reps) under tension (slow Concentrically/slow Eccentrically) with the right form (correct lifting technique) consistently over several years.
VOLUME
VOLUME
STEP # 1
STEP # 1
Step 1: "Volume" is reps. You need to be putting in a lot of reps over the course of the week. Each body part is capable of a certain level of work each week. This really is "individually" specific. Some people can work certain body parts more than others without injury. You will have to figure this out for yourself. To help I will give you my breakdown for myself. Remember I also do BJJ and KB each week.
For my "Back", "Chest", "Arms/Shoulders", "Legs" and "Core": I will directly workout each area of my body doing around 15 to 25 sets per week per body group. (Remember each body part is also indirectly worked out when you do other body parts.) Each set can have anywhere from 4 to 15 reps in it (for the most part). So that means If I do 25 sets of 10 reps then I would get in 250 reps that week for each body group. This means for all 6 exercises I would get in a total of 1,500 reps that week. Workout examples below.
Step 1: "Volume" is reps. You need to be putting in a lot of reps over the course of the week. Each body part is capable of a certain level of work each week. This really is "individually" specific. Some people can work certain body parts more than others without injury. You will have to figure this out for yourself. To help I will give you my breakdown for myself. Remember I also do BJJ and KB each week.
For my "Back", "Chest", "Arms/Shoulders", "Legs" and "Core": I will directly workout each area of my body doing around 15 to 25 sets per week per body group. (Remember each body part is also indirectly worked out when you do other body parts.) Each set can have anywhere from 4 to 15 reps in it (for the most part). So that means If I do 25 sets of 10 reps then I would get in 250 reps that week for each body group. This means for all 6 exercises I would get in a total of 1,500 reps that week. Workout examples below.
TIME UNDER TENSION
TIME UNDER TENSION
STEP # 2
STEP # 2
Step 2: "Time Under Tension" (TUT) refers to the amount of time a muscle is under strain during a set of an exercise. TUT is considered an important factor for muscle hypertrophy (growth) and endurance. It is calculated by adding the duration of the concentric (muscle shortening), isometric (muscle under tension without movement), and eccentric (muscle lengthening) phases of each repetition. For example, if you take 1 second to lift a weight (concentric), hold it for a split second at the top (isometric), and take 3 seconds to lower it (eccentric), the TUT for that rep is 4-5 seconds.
When manipulating the "Time Under Tension" you can influence the training outcome. Longer TUT, achieved by slower, controlled repetitions, is often associated with increased muscle hypertrophy (growth) and endurance. Shorter TUT with more explosive movements tends to be used for power and strength training.
Training "To Failure" is important to make your muscles grow and get in better shape, it's super important to keep challenging your muscles a bit more each time you work out.
You could lift heavier weight, add exercises, or make your workouts more intense whatever you choose to do it is important to train to failure on your sets/reps. Go until you can't do another rep, or almost getting to that point, is one way to make sure you're working hard enough to grow your muscles. When you push your muscles as far as they can go, you're telling your body, "Hey, we need to get stronger here!"
Important safety note here when going to failure is to make sure that you either have someone spotting you (helping you) or that the exercise you're doing to failure isn't going to trap you under the bar/weight.
Side note when going to failure. I normally never go to failure on legs. Going to failure on legs will fatigue your entire body to the point where the effort you need to get results from other lifts will diminish significantly. When you push your legs to the absolute limit, it doesn't just tire out your legs; it takes a toll on your whole body. That's because leg workouts are demanding not just on your muscles but on your cardiovascular system and your body's overall energy stores.
Step 2: "Time Under Tension" (TUT) refers to the amount of time a muscle is under strain during a set of an exercise. TUT is considered an important factor for muscle hypertrophy (growth) and endurance. It is calculated by adding the duration of the concentric (muscle shortening), isometric (muscle under tension without movement), and eccentric (muscle lengthening) phases of each repetition. For example, if you take 1 second to lift a weight (concentric), hold it for a split second at the top (isometric), and take 3 seconds to lower it (eccentric), the TUT for that rep is 4-5 seconds.
When manipulating the "Time Under Tension" you can influence the training outcome. Longer TUT, achieved by slower, controlled repetitions, is often associated with increased muscle hypertrophy (growth) and endurance. Shorter TUT with more explosive movements tends to be used for power and strength training.
Training "To Failure" is important to make your muscles grow and get in better shape, it's super important to keep challenging your muscles a bit more each time you work out.
You could lift heavier weight, add exercises, or make your workouts more intense whatever you choose to do it is important to train to failure on your sets/reps. Go until you can't do another rep, or almost getting to that point, is one way to make sure you're working hard enough to grow your muscles. When you push your muscles as far as they can go, you're telling your body, "Hey, we need to get stronger here!"
Important safety note here when going to failure is to make sure that you either have someone spotting you (helping you) or that the exercise you're doing to failure isn't going to trap you under the bar/weight.
Side note when going to failure. I normally never go to failure on legs. Going to failure on legs will fatigue your entire body to the point where the effort you need to get results from other lifts will diminish significantly. When you push your legs to the absolute limit, it doesn't just tire out your legs; it takes a toll on your whole body. That's because leg workouts are demanding not just on your muscles but on your cardiovascular system and your body's overall energy stores.
FORM FIRST
FORM FIRST
STEP # 3
STEP # 3
Step 3: "Form First" is important not just for injury prevention but also for muscle growth. Your workout will be more efficient and you will get more benefit from the effort you put in. By preventing injuries and ensuring proper muscle engagement, good form supports consistent, long-term progress in fitness.
Do you know what is harder than starting to exercise after a long time or even for the first time? ...Starting to exercise after an injury.
Jerking the weight around, bouncing the weight around, bridging and arching your body all in an effort to lift more weight so you can "exercise harder" is a great way to HURT yourself.
When can you go hard and fast?
When you can maintain form and technique. The strongest athletes in the world lift the heaviest weight, not by jerking it around uncontrollably but with the perfect form and technique.
If you want to exercise harder try going slow and controlled with your reps with less weight while going all the way to muscle failure on the exercise with good form. Do that and I promise your body will be screaming at you way more than when you jerk the weight around uncontrollably in an attempt to go hard and fast with improper form/technique.
The biggest thing that stops people from dropping weight and using proper form/technique is their perceived judgement of others. They are unwilling to lift less weight because they are afraid of what others will think. If you can't get past this fear you will never reach your potential. My advice "Care more about real RESULTS, less about perceived (fake) results and less about what others think of you".
Step 3: "Form First" is important not just for injury prevention but also for muscle growth. Your workout will be more efficient and you will get more benefit from the effort you put in. By preventing injuries and ensuring proper muscle engagement, good form supports consistent, long-term progress in fitness.
Do you know what is harder than starting to exercise after a long time or even for the first time? ...Starting to exercise after an injury.
Jerking the weight around, bouncing the weight around, bridging and arching your body all in an effort to lift more weight so you can "exercise harder" is a great way to HURT yourself.
When can you go hard and fast?
When you can maintain form and technique. The strongest athletes in the world lift the heaviest weight, not by jerking it around uncontrollably but with the perfect form and technique.
If you want to exercise harder try going slow and controlled with your reps with less weight while going all the way to muscle failure on the exercise with good form. Do that and I promise your body will be screaming at you way more than when you jerk the weight around uncontrollably in an attempt to go hard and fast with improper form/technique.
The biggest thing that stops people from dropping weight and using proper form/technique is their perceived judgement of others. They are unwilling to lift less weight because they are afraid of what others will think. If you can't get past this fear you will never reach your potential. My advice "Care more about real RESULTS, less about perceived (fake) results and less about what others think of you".
REPEAT OVER A LONG PERIOD OF TIME
"Be Willing To Do The Boring Work"
REPEAT OVER A LONG PERIOD OF TIME "Be Willing To Do The Boring Work"
STEP # 4
STEP # 4
Step 4: "Repeat Over A Long Period Of Time" this is where most fail in the fitness journey. Consistent training allows for progressive overload, a key to strength and fitness training. By gradually increasing the intensity, frequency, or duration of workouts, your body adapts and grows stronger. This takes time. Lots of time. Muscle tissue requires constant stimulation to grow and remain strong.
With enough consistency you can turn working out into an unconscious lifetime habit.
How do you know when it is an unconscious lifetime habit?
- When you stop deciding if you're working out each week and instead you just know you're working out.
- When you workout even if you can't make it to the gym that day?
- When you workout regardless of how early or late it is because of that day's schedule.
- When you workout instead of ___fill in the blank____.
Most people think this means they have to sacrifice the important things like family time, work or time with God. I promise you don't. What you will have to sacrifice is that time you take for yourself to ___fill in the blank____. If you think you don't take any time for yourself then I am sorry to say there is nothing you can do. Nothing is ever going to change and it's not your fault.
Now, if you don't want that to be the truth in your life then I suggest you find the time that you say doesn't exist. Thirty minutes is all you need at a minimum and I'll give you the ultimate time hack. Go to the "settings" in your phone then go to "screen time". There you'll find time you can get back.
How do you make an unconscious lifetime habit?
- You LEARN to KEEP your PROMISES to YOURSELF. When you say you're doing something, you do it. Most people's promises to themselves mean nothing. Literally, zero, we have created a habit of doing what we "feel like doing" instead of what we "said we would do".
When it's hard is when it counts. Those are the only reps that really matter. Everyone can do it when it is easy. Not many can do it when it's hard. I bet you can find thirty minutes. Or not, and nothing will change, and it's not your fault.
"Do the hard things."
"Be willing to suck in the beginning & middle so you can actually be great in the end."
"Do the boring work."
Step 4: "Repeat Over A Long Period Of Time" this is where most fail in the fitness journey. Consistent training allows for progressive overload, a key to strength and fitness training. By gradually increasing the intensity, frequency, or duration of workouts, your body adapts and grows stronger. This takes time. Lots of time. Muscle tissue requires constant stimulation to grow and remain strong.
With enough consistency you can turn working out into an unconscious lifetime habit.
How do you know when it is an unconscious lifetime habit?
- When you stop deciding if you're working out each week and instead you just know you're working out.
- When you workout even if you can't make it to the gym that day?
- When you workout regardless of how early or late it is because of that day's schedule.
- When you workout instead of ___fill in the blank____.
Most people think this means they have to sacrifice the important things like family time, work or time with God. I promise you don't.
What you will have to sacrifice is that time you take for yourself to ___fill in the blank____. If you think you don't take any time for yourself then I am sorry to say there is nothing you can do. Nothing is ever going to change and it's not your fault.
Now, if you don't want that to be the truth in your life then I suggest you find the time that you say doesn't exist.
Thirty minutes is all you need at a minimum and I'll give you the ultimate time hack. Go to the "settings" in your phone then go to "screen time". There you'll find time you can get back.
How do you make an unconscious lifetime habit?
- You LEARN to KEEP your PROMISES to YOURSELF. When you say you're doing something, you do it.
Most people's promises to themselves mean nothing, literally, zero. We have created a habit of doing what we "feel like doing" instead of what we "said we would do".
When it's hard is when it counts. Those are the only reps that really matter. Everyone can do it when it is easy. Not many can do it when it's hard.
I bet you can find thirty minutes. Or not, and nothing will change, and it's not your fault.
"Do the hard things."
"Be willing to suck in the beginning & in the middle so you can actually be great in the end."
"Do the boring work."
PUTTING IT ALL TOGETHER
PUTTING IT ALL TOGETHER
TAKE ACTION
"DO IT"
TAKE ACTION "DO IT"
How Do I Put All This Together?
In fitness, muscle groups are typically grouped together in workout routines based on various factors such as their functional synergy, size, and the volume of work they can handle. Below are common ways these groups are paired in training splits.
How Do I Put All This Together?
In fitness, muscle groups are typically grouped together in workout routines based on various factors such as their functional synergy, size, and the volume of work they can handle. Below are common ways these groups are paired in training splits.
1) "Push/Pull/Legs Split"
Each day is dedicated to either pushing muscles (like chest and triceps), pulling muscles (such as back and biceps), or leg muscles.
Push Day (Chest, Shoulders, and Triceps)
- These muscles are grouped together as they are all involved in pushing movements.
Pull Day (Back and Biceps)
- These muscles are used in pulling movements.
Leg Day (Quadriceps, Hamstrings, Calves, and Glutes)
- This grouping focuses on the entire lower body.
Core (Abdominals and Lower Back)
- Often trained separately or incorporated into other training days.
Repeat (add rest days as needed)
2) "Upper/Lower Split"
Each day is dedicated to either the upper body or lower body.
Upper Body Day (Chest, Shoulders, Back, Biceps, Triceps)
- This grouping focuses on the entire upper body.
Lower Body Day (Quadriceps, Hamstrings, Calves, Glutes)
- This grouping focuses on the entire lower body.
Repeat (add rest days as needed)
3) "Full Body Workouts"
Each day you workout all muscle groups by splitting your sets up between body parts. An example would be doing 3 sets of Back, 3 sets of Chest, 3 sets of Arms, 3 sets of Shoulders, 3 sets of Legs and 3 sets of Core all in one day.
SIDE NOTE: You can focus more on one body part each day of the week. See example below.
Day 1: Back, Chest, Arms, Shoulders, Legs and Core
- Entire body workout with a "Back Focus" by doing more back.
Day 2: Back, Chest, Arms, Shoulders, Legs and Core
- Entire body workout with a "Chest Focus" by doing more chest.
Day 3: Back, Chest, Arms, Shoulders, Legs and Core
- Entire body workout with an "Arms Focus" by doing more arms.
Day 4: Back, Chest, Arms, Shoulders, Legs and Core
- Entire body workout with a "Shoulders/Core Focus" by doing more shoulders/core.
Day 5: Back, Chest, Arms, Shoulders, Legs and Core
- Entire body workout with a "Leg Focus" by doing more legs.
Day 6: Rest
- I like to do 60 minutes of cardio on the elliptical on these days, for fun :)
Day 7: Rest
- I like to do 60 minutes of cardio on the elliptical on these days, for fun :)
Repeat (add more rest days as needed)
4) "Bro Split"
Each day of the week is dedicated to a different muscle group, like having a specific day for chest, back, shoulders, legs, and arms.
- Back Day (Upper/Lower/Middle Back)
- Chest Day (Upper/Lower/Middle/Outer/Inner Chest)
- Arm Day (Biceps, Triceps, Forearms)
- Shoulders & Core Day (Front/Side/Rear Shoulders AND Upper/Lower/Outer/Inner Abs)
- Leg Day (Quadriceps, Hamstrings, Calves, Glutes)
- Repeat (add rest days as needed) Side Note: If you have read this far, congratulations, that's awesome.
I will read you in on a little change I am going to make to the February Workout. Instead of doing the workout as is on the PDF I am going to change the format to a "Full Body Split". To do this is really simple. Instead of doing all of Day 1 on Day 1 this is what I will do. I will grab one exercise from each day since each day is for the most part a different body part giving me 6 different exercises for my entire body.
Example: I will grab a chest exercise from Day 1, a leg exercise from Day 2, a core exercise from Day 3, an arm exercise from Day 4, a shoulder exercise from day 5 and a back exercise from day 6. This will give me 6 exercises that will workout my entire body. Then I am going to repeat this each day. (I am ignoring the "Supersets" this go around because I switched it from the "Bro Split" to the "Full Body Split". Download the PDF for February if you are confused and it will make sense.
*Pay Attention To The TEMPO in February's workouts. In some Workouts you are given the Tempo at which to perform your exercise. This is shown as 4 digits. Note the 4th digit is redundant.
Example:
1140 ( Bench Press: 1 second lifting the weight, 1 split second at the top, then a 4 second controlled movement down)
Example:
2120 ( Bicep Curls: 2 seconds up, split second at the top, then 2 seconds down) Give 100% every time and be the hardest working person in the gym.
1) "Push/Pull/Legs Split"
Each day is dedicated to either pushing muscles (like chest and triceps), pulling muscles (such as back and biceps), or leg muscles.
Push Day: Chest, Shoulders, and Triceps. These muscles are grouped together as they are all involved in pushing movements.
Pull Day: Back and Biceps. These muscles are used in pulling movements.
Leg Day: Quadriceps, Hamstrings, Calves, and Glutes. This grouping focuses on the entire lower body.
Core: Abdominals and Lower Back. Often trained separately or incorporated into other training days.
Repeat (add rest days as needed)
2) "Upper/Lower Split"
Each day is dedicated to either the upper body or lower body.
Upper Body Day: Chest, Shoulders, Back, Biceps, Triceps. This grouping focuses on the entire upper body.
Lower Body Day: Quadriceps, Hamstrings, Calves, Glutes. This grouping focuses on the entire lower body.
Core: Abdominals and Lower Back. Often trained separately or incorporated into either the upper or lower training days.
Repeat (add rest days as needed)
3) "Full Body Workouts"
Each day you workout all muscle groups by splitting your sets up between body parts. An example would be doing 3 sets of Back, 3 sets of Chest, 3 sets of Arms, 3 sets of Shoulders, 3 sets of Legs and 3 sets of Core all in one day.
SIDE NOTE: You can focus more on one body part each day of the week. See example below.
Day 1: Back, Chest, Arms, Shoulders, Legs and Core. Entire body workout with a "Back Focus" by doing more back.
Day 2: Back, Chest, Arms, Shoulders, Legs and Core. Entire body workout with a "Chest Focus" by doing more chest.
Day 3: Back, Chest, Arms, Shoulders, Legs and Core. Entire body workout with an "Arms Focus" by doing more arms.
Day 4: Back, Chest, Arms, Shoulders, Legs and Core. Entire body workout with a "Core & Shoulders Focus" by doing more core and shoulders.
Day 5: Back, Chest, Arms, Shoulders, Legs and Core. Entire body workout with a "Leg Focus" by doing more legs.
Day 6: Rest, I like to do 60 minutes of cardio on the elliptical on these days, for fun :)
Day 7: Rest, I like to do 60 minutes of cardio on the elliptical on these days, for fun :)
Repeat (add more rest days as needed)
4) "Bro Split"
Each day of the week is dedicated to a different muscle group, like having a specific day for chest, back, shoulders, legs, and arms.
- Back Day: Upper, Lower & Middle Back.
- Chest Day: Upper, Lower, Middle, Outer & Inner Chest.
- Arm Day: Biceps, Triceps & Forearms.
- Shoulders & Core Day: Front, Side & Rear Shoulders. Plus Upper, Lower, Outer & Inner Abs.
- Leg Day: Quadriceps, Hamstrings, Glutes & Calves.
- Repeat (add rest days as needed)
MAKING CHANGES FOR YOU
MAKING CHANGES FOR YOU
USING THE ATTACHED PDFs
The PDFs attached below are in the "Bro Split" described above
USING THE ATTACHED PDFs
The PDFs attached below are in the "Bro Split" described above
"BRO SPLIT" CHANGED TO "FULL BODY WORKOUT"
"BRO SPLIT" CHANGED TO "FULL BODY WORKOUT"
Instead of doing the "Bro Split" workout on the PDF all you have to do to change it to the "Full Body Workout" is grab one exercise from each day since each day is a different body part. This would give you 6 different exercises for your entire body.
Example: I will grab a chest exercise from "Day 1", a leg exercise from "Day 2", a core exercise from "Day 3", an arm exercise from "Day 4", a shoulder exercise from "day 5" and a back exercise from "day 6". This will give me 6 exercises that will workout my entire body. Then I am going to repeat this each day.
Instead of doing the "Bro Split" workout on the PDF all you have to do to change it to the "Full Body Workout" is grab one exercise from each day since each day is a different body part. This would give you 6 different exercises for your entire body.
Example: I will grab a chest exercise from "Day 1", a leg exercise from "Day 2", a core exercise from "Day 3", an arm exercise from "Day 4", a shoulder exercise from "day 5" and a back exercise from "day 6". This will give me 6 exercises that will workout my entire body. Then I am going to repeat this each day.
"BRO SPLIT" CHANGED TO "UPPER/LOWER SPLIT"
"BRO SPLIT" CHANGED TO "UPPER/LOWER SPLIT"
If you want to, lets say, change it from the "Bro Split" to the "Upper/Lower Split" each day you could do that pretty easy.
All you need to do is grab 6-10 of the upper body exercises from the PDFs for the first day then grab 6-10 lower body exercises from the PDFs for the second day. Then repeat for 2 more days making sure to grab different exercises the second 2 days.
Example: I will grab two chest exercises from "Day 1", two arm exercises from "Day 4", two shoulder exercises from "day 5" and two back exercises from "day 6". This will give me 8 exercises that will workout my upper body for "Day 1" of my workouts. THEN for "Day 2" I am going to grab 6 leg exercises from "Day 2" and 4 core exercise from "Day 3". This will give me 10 exercises for my lower body and core. THEN I am going to repeat this for my "Day 3" & "Day 4" workouts grabbing different exercises for those days.
If you want to, lets say, change it from the "Bro Split" to the "Upper/Lower Split" each day you could do that pretty easy.
All you need to do is grab 6-10 of the upper body exercises from the PDFs for the first day then grab 6-10 lower body exercises from the PDFs for the second day. Then repeat for 2 more days making sure to grab different exercises the second 2 days.
Example: I will grab two chest exercises from "Day 1", two arm exercises from "Day 4", two shoulder exercises from "day 5" and two back exercises from "day 6". This will give me 8 exercises that will workout my upper body for "Day 1" of my workouts. THEN for "Day 2" I am going to grab 6 leg exercises from "Day 2" and 4 core exercise from "Day 3". This will give me 10 exercises for my lower body and core. THEN I am going to repeat this for my "Day 3" & "Day 4" workouts grabbing different exercises for those days.
"BRO SPLIT" CHANGED TO "PUSH/PULL/LEGS SPLIT"
"BRO SPLIT" CHANGED TO "PUSH/PULL/LEGS SPLIT"
If you want to, lets say, change it from the "Bro Split" to the "Push/Pull/Legs Split" each day you could do that pretty easy.
All you need to do is grab 6-10 of the push exercises from the PDFs for the first day then grab 6-10 pull exercises from the PDFs for the second day. Then grab 6-10 leg exercises from the PDFs for the third day. Then repeat for 3 more days making sure to grab different exercises for those days.
Example: For "Day 1" of my workouts, I will select two chest push exercises from "Day 1", two shoulder push exercises from "Day 5", and four triceps exercises from "Day 4". This will give me 8 exercises focused on the pushing. THEN for "Day 2", I am going to choose two back pull exercises from "Day 6", two bicep exercises from "Day 4", and four exercises focusing on the rear deltoids and traps from "Day 5". This will give me 8 exercises dedicated to pulling. THEN for "Day 3", I'll pick six leg exercises from "Day 2" that target the quads, hamstrings, and calves, and add four core exercises from "Day 3" for a total of 10 exercises. THEN I am going to repeat this cycle for "Day 4", "Day 5", and "Day 6" of my workouts, making sure I select different exercises.
If you want to, lets say, change it from the "Bro Split" to the "Push/Pull/Legs Split" each day you could do that pretty easy.
All you need to do is grab 6-10 of the push exercises from the PDFs for the first day then grab 6-10 pull exercises from the PDFs for the second day. Then grab 6-10 leg exercises from the PDFs for the third day. Then repeat for 3 more days making sure to grab different exercises for those days.
Example: For "Day 1" of my workouts, I will select two chest push exercises from "Day 1", two shoulder push exercises from "Day 5", and four triceps exercises from "Day 4". This will give me 8 exercises focused on the pushing. THEN for "Day 2", I am going to choose two back pull exercises from "Day 6", two bicep exercises from "Day 4", and four exercises focusing on the rear deltoids and traps from "Day 5". This will give me 8 exercises dedicated to pulling. THEN for "Day 3", I'll pick six leg exercises from "Day 2" that target the quads, hamstrings, and calves, and add four core exercises from "Day 3" for a total of 10 exercises. THEN I am going to repeat this cycle for "Day 4", "Day 5", and "Day 6" of my workouts, making sure I select different exercises.
UNDERSTANDING
SUPERSETS & TEMPO
MORE DEFINITIONS
SUPERSETS: Supersets are a strength training method where you perform two exercises back-to-back with no rest in between. This approach is used to increase the intensity of a workout, save time, and potentially enhance muscle growth and endurance.
TEMPO: Pay Attention To The TEMPO in the given workouts.
In some workouts you are given a Tempo at which to perform your exercise. This is shown as 4 digits and could look like this 1120 or 1140 or 2120 or any other combination. The last number is always zero because it is the rest between each rep you do. Since you do not want to rest between reps this number is always zero.
A 2120 tempo can be for any exercise. As an example for squatting it would involve two seconds to lower into the squat (eccentric phase, third number), followed by a one-second pause at the bottom of the squat (isometric phase, second number). Then, it requires two seconds to rise from the bottom position back to the top position (concentric phase, first number). The final number, 0, means there is no reset time between repetitions (last number).
So the first number is the lifting phase (concentric), the second number is the pause before you lift it (isometric), the third number is the lowering phase (eccentric) and the fourth number is the rest between each rep.
Let's give a couple more examples. A 1140 tempo for bicep curls is one second to lift the weight (concentric phase, first number), a one second pause at the top of the curl (isometric phase, second number), then four seconds to lower the weight down (eccentric phase, third number), and zero seconds rest before starting the next repetition (last number).
A 1120 tempo for bench press is two seconds to lower the bar to the chest (eccentric phase, third number), a one second pause at the bottom hovering an inch over your chest (isometric phase, second number), one second to lift the bar up (concentric phase, fist number), zero seconds rest at the top before starting the next repetition (last number).
Give 100% every time and be the hardest working person in the gym.
UNDERSTANDING SUPERSETS & TEMPO
MORE DEFINITIONS
SUPERSETS: Supersets are a strength training method where you perform two exercises back-to-back with no rest in between. This approach is used to increase the intensity of a workout, save time, and potentially enhance muscle growth and endurance.
TEMPO: Pay Attention To The TEMPO in the given workouts.
In some workouts you are given a Tempo at which to perform your exercise. This is shown as 4 digits and could look like this 1120 or 1140 or 2120 or any other combination. The last number is always zero because it is the rest between each rep you do. Since you do not want to rest between reps this number is always zero.
A 2120 tempo can be for any exercise. As an example for squatting it would involve two seconds to lower into the squat (eccentric phase, third number), followed by a one-second pause at the bottom of the squat (isometric phase, second number). Then, it requires two seconds to rise from the bottom position back to the top position (concentric phase, first number). The final number, 0, means there is no reset time between repetitions (last number).
So the first number is the lifting phase (concentric), the second number is the pause before you lift it (isometric), the third number is the lowering phase (eccentric) and the fourth number is the rest between each rep.
Let's give a couple more examples. A 1140 tempo for bicep curls is one second to lift the weight (concentric phase, first number), a one second pause at the top of the curl (isometric phase, second number), then four seconds to lower the weight down (eccentric phase, third number), and zero seconds rest before starting the next repetition (last number).
A 1120 tempo for bench press is two seconds to lower the bar to the chest (eccentric phase, third number), a one second pause at the bottom hovering an inch over your chest (isometric phase, second number), one second to lift the bar up (concentric phase, fist number), zero seconds rest at the top before starting the next repetition (last number).
Give 100% every time and be the hardest working person in the gym.
DOWNLOADABLE PDF's
DOWNLOADABLE PDF's
PAST & CURRENT WORKOUTS
PAST & CURRENT WORKOUTS
February 2024 Workout
Cardio Reference Tab: I use BJJ and KB for my cardio but feel free to add some Elliptical, Treadmill, Swimming, Hiking, Walking or Running as needed.
Cardio Reference Tab: I use BJJ and KB for my cardio but feel free to add some Elliptical, Treadmill, Swimming, Hiking, Walking or Running as needed.
January 2024 Workout
Cardio Reference Tab: I use BJJ and KB for my cardio but feel free to add some Elliptical, Treadmill, Swimming, Hiking, Walking or Running as needed.
Cardio Reference Tab: I use BJJ and KB for my cardio but feel free to add some Elliptical, Treadmill, Swimming, Hiking, Walking or Running as needed.
December 2023 Workout
Cardio Reference Tab: I use BJJ and KB for my cardio but feel free to add some Elliptical, Treadmill, Swimming, Hiking, Walking or Running as needed.
Cardio Reference Tab: I use BJJ and KB for my cardio but feel free to add some Elliptical, Treadmill, Swimming, Hiking, Walking or Running as needed.
November 2023 Workout
Cardio Reference Tab: I use BJJ and KB for my cardio but feel free to add some Elliptical, Treadmill, Swimming, Hiking, Walking or Running as needed.
Cardio Reference Tab: I use BJJ and KB for my cardio but feel free to add some Elliptical, Treadmill, Swimming, Hiking, Walking or Running as needed.
