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The Online Training Myth - 3 Things To Consider Before Jumping In

Recently I became a member of a Facebook group dedicated to the discussion of online personal training. Within 5 days of the creation of this group, over 2000 people had joined and there was A LOT of activity. Very quickly, I realized that not only was online training growing exponentially in popularity, but also that [...]
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20 “Facts” of Fat Loss

20 “Facts” of Fat Loss | Personal Trainer Development | Scoop.it
Fat loss comes with certain realities. If you can understand the facts, you can lose fat. If you dont, you will fail at losing bodyfat
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Measurements of Self-Improvement

Measurements of Self-Improvement | Personal Trainer Development | Scoop.it
Self-Improvement can be measured many ways. If you have no reliable means to assess, you cannot be certain if efforts are effective
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3 Exercises To Build A Monster Squat And Bigger Legs

3 Exercises To Build A Monster Squat And Bigger Legs | Personal Trainer Development | Scoop.it
Learn about 3 assistance exercises to build a monster squat and bigger legs from Rocket Scientist turned Fit Pro, Jason Maxwell.
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4 Painfully Simple Tips For Maximum Gains

4 Painfully Simple Tips For Maximum Gains | Personal Trainer Development | Scoop.it
Learn all about 4 painfully simple tips for maximum gains from Rocket Scientist turned Fitness Professional, Jason Maxwell.
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Weight Lifting for Weight Loss: Why It Works. How to Begin.

Weight Lifting for Weight Loss: Why It Works. How to Begin. | Personal Trainer Development | Scoop.it
Weight lifting for weight loss. It's not an option if you're serious about reducing body fat. Add these 6 fat-burning exercises to your routine.
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VISCERALLY UPSET | 11

-- ► Subscribe to My Channel Here http://goo.gl/1Gc9qM -- ➢ Blog Posts here: http://www.ontheregimen.com ➢ Macros Tracking App
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Never Say “I Don't Have Enough Time” Again [Podcast Episode #070]

Never Say “I Don't Have Enough Time” Again [Podcast Episode #070] | Personal Trainer Development | Scoop.it
You can always FIND time to do something. But where does that time come from? Learn a new approach that defeats the "I have no time" trap.
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On Gratitude

On Gratitude | Personal Trainer Development | Scoop.it
Be thankful for the ability to change. Gratitude is often expressed for what we have in life, but you are your greatest asset.
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How A Scary Decision Paid Off For Me (And Why You Should Be Next)

How A Scary Decision Paid Off For Me (And Why You Should Be Next) | Personal Trainer Development | Scoop.it
The best business decisions can be the scariest. Eric Bach explains how that worked for him and why it applies to coaches building online businesses.
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One Business/Life Question

Do what you're good at? Or, do what you like more? -- ► Subscribe to My Channel Here http://goo.gl/1Gc9qM -- ➢ Blog Posts here: http://www.ontheregimen.co
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How to Design Your Own Killer Circuit

Circuit training is one of the most popular ways to workout. I've been using circuit training for years since my time in the Marines and just about every program I write includes some variation of a circuit. Most of the time, the circuits we used were compound lifts paired with sprints or longer runs. It was fun, […]

The post How to Design Your Own Killer Circuit appeared first on Sgt K. Fitness.

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Love, Hate, and Purity

Love, Hate, and Purity | Personal Trainer Development | Scoop.it
Love and hate are diametric opposites, but it is the pure forms of each that create the spectrum of mixed emotions that govern us all
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2:1's For Muscle Growth – The Best (Secret) Training Method

2:1's For Muscle Growth – The Best (Secret) Training Method | Personal Trainer Development | Scoop.it
2:1 training, or accentuated eccentric training, is the best muscle building method you’ve never tried. Eric Bach explains how make it work for you.
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Who Not To Train Online

Who Not To Train Online | Personal Trainer Development | Scoop.it
Are you a trainer? This article will help you avoid mistakes that could cost you your reputation as you expand from in-person training to online training.
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Resolutions That Stick: How to Make 2017 Your Best Year [Podcast Episode #072]

Resolutions That Stick: How to Make 2017 Your Best Year [Podcast Episode #072] | Personal Trainer Development | Scoop.it
You had big plans for the year, but for some reason they didn't happen. How determined are you to make 2017 the best year of your life? Here's how to do it!
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How Much Do I Spend On Food Each Month? | 18

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4 Leg Training Myths … Busted

4 Leg Training Myths … Busted | Personal Trainer Development | Scoop.it

Today's guest post comes from Alex Mullan. Take it away Alex …

It wouldn't be much of a fitness industry – or any industry for that matter – if there wasn't a widespread blanket of mis-information and advice that couldn't hold the sweat that drips off of your brow.

Like with any muscle – or training paradigm for that matter – there's always a collection of myths and viciously mutilated training practices that far too many lifters end up abiding by.

 

Myths and training practices that hold you back from the results you deserve.

 

Often these represent themselves in absolutist statements such as:

 

Don't eat carbs after 6pm (excuse me while I have my pre-bed frozen yogurt).

 

You don't need to do direct arm work (get the fuck outta here).

 

Any one exercise is the king of the castle (everything works and has different applications).

 

Or in the specific case of training legs and building big, strong wheels:

 

Squats are the best exercise for building your big legs.

 

You should always begin your session with the biggest movement (usually squats).

 

Machines such as the adductor and smith machine are worthless.

 

And perhaps most abhorrent of all…

 

You only need to train legs once per week.

 

While these statements may make sense (to some degree) on the surface, when you dig a little deeper, you'll find that subscribing to those training mentalities is holding you back.

 

It's no wonder that “chicken-legs syndrome” is so prevalent in gyms these days.

 

Hence, I've taken heeded the call to adventure and brought in the ghost-busting, myth-destroying squad, as we're going to crack each of these false legends wide open.

 

And away we go.

 

Leg Training Myth #1. Squats are the ultimate leg building exercise

 

Intramuscular tension.

 

Hyperaemia & Occlusion.

 

Muscle damage.

 

These are the three factors to hypertrophy, and each is created through different methods of programming.

 

There's nowhere hidden amongst these muscle building truths that proclaim one exercise to stand head and shoulders above the rest.

 

This is because when it comes to building muscle, the secret sauce isn't in what you do, rather the gains come from how you do it.

 

The amount of focus and energy you place on truly feeling every inch of each rep, being sure to load your muscle tissue as opposed to your joints, and ensuring that your muscles to do the work instead of letting your body take over.

 

 

When you let your body take over, it defaults to moving the weight in the most efficient manner possible. This often results in taking the focus away from your target muscle and placing an undesirable amount of stress on your joints, ligaments, and tendons.

 

While I'm not here to knock powerlifting, this is why brutal joint issues and injuries are so prevalent in that world.

 

All this is to say that squats can be the ultimate leg building exercise if you're able to execute them as outlined above. Yet, if it's merely more weight on the bar you're concerned with, chances are the extra poundage won't convert to added leg size that stretches the limits of your jeans.

 

 

Leg Training Myth #2. You need to squat first in each session for maximum results

 

No.

You need to put in maximum efforts for maximum results.

 

In all seriousness, there's no hard or fast rules about when (or how) you squat. And the placement within your session should largely depend on your goal.

That said, I am a fan of entering into sets of squats with already pumped hamstrings, and adductors. Preferably as the 2nd or 3rd movement in your session.

Because, reasons.

Okay, here're the reasons.

 

If get some blood into your hamstrings and adductors before jumping into your squat work, you'll find that you're much more stable, you'll find your form quicker and move more fluidly, you'll eliminate any knee or hip issues by lubricating your joints with synovial fluid, and you'll feel a little extra “pop” in your squat. Simply put, safety. What sounds more healthy and conducive to a longer training “career?” Jumping right under a bar with 315 pounds on it? Or getting blood flow into your legs, loosening up your joints and mentally preparing before stepping under the bar? (the answer should be clear as mud here). By targeting your hamstrings, glutes, and adductors prior to squatting, you can also focus on establishing your mind-muscle connection. By the time you get to the bar, this will mean; more effective squats, less joint stress, and more gains.

 

If you're not concerned with absolute strength and would prefer to add some girth to your wheels, it makes a fair bit of sense, doesn't it?

 

 

Leg Training Myth #3. Machines such as the smith and adductor are worthless.

 

Your concept of what makes a piece of equipment useful or not is a joke.

And that's the truth.

In the interest of optimal, full leg development, there is simply no exercise, movement or piece of equipment that has the power to thrash your adductors as well as the good old adductor (yes/no) machine can.

 

Likewise for the smith machine. If you have a poor mind-muscle connection with any muscle on your legs, there's nothing quite like throwing some weight on the smith and squatting or lunging with utmost focus being place on your legs.

 

It becomes much, much easier to work on a poor mind-muscle connection when you don't have to concern yourself with balance and stability. The smith machine removes both from the equation, allowing you to dial in on thrashing every last muscle fibre, and unlocking every ounce of tissue growth you can.

 

As well, if you've never added smith machine squats or lunges for 4 sets of 20 onto the end of your leg session, you're missing out on a (blissful) world of delightful, muscle-building hurt.

 

Leg Training Myth #4. You only need to train your legs once per week

 

You can “only” train any body part once per week if average development is your goal. While there's nothing wrong with that, chances are you're interested in pushing a little ways away from the average end of the physique spectrum.

 

Which is where high frequency training, or the concept of “front-loading your physique” comes into play.

 

Front loading your physique means to pick a body part and make it your lone focus for 8 weeks.

 

That's not to say you ignore the rest of your body, but all else needs to shift to maintenance mode for said 8 weeks while growth and improving strength in a singular muscle becomes the lone goal.

 

The true beauty of using this system, though? You can move from muscle to muscle every 8 weeks, and achieve a ton of localized growth and strength.

 

Enter the 8 Week Leg Assault…

 

By the forces of nature that be, and the power vested in my quads, I've created the first piece to the front-loading your physique puzzle.

 

 

Introducing, the 8 Week Leg Assault.

 

If you're ready to finally add some muscle to your wheels and banish the dreaded “chicken leg syndrome” once and for all by following a program that's proven to bring results.

 

Should you be itching to bust you into a new pair of short shorts and join a close-knit tribe of lifters of whom are all undertaking the same goal, led by my unruly self…

 

…You're gonna want to see this and get a piece of the leg building action.

Click here to get in on the action TODAY. [Last chance]

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Simplicity Equals Effectiveness

simplicity-equals-effectiveness. We come to the last month of 2017, and a short review of training lessons is in order. What was most effective this year?
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Double Your Chin Ups in 30 Days

Double Your Chin Ups in 30 Days | Personal Trainer Development | Scoop.it
This article is a bonus feature for the Minimalist Muscle Course. Build muscle and look better naked without living in the gym. Enroll now and use the code “GAINS” for a readers’ only discount. Thank you for reading. -Eric Here’s how to add muscle in all the right places — your forearms, lats and biceps — by doing chin-ups. I’ll explain the…
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Warm Up Every Damn Day

Warm Up Every Damn Day | Personal Trainer Development | Scoop.it
Doing a Warm Up everyday is essential to undue the stress of sitting and inactivity. Plus you'll lose fat, improve performance, and train pain free.
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Un-Learning Learned Helplessness: Succeed Where You Never Could

Un-Learning Learned Helplessness: Succeed Where You Never Could | Personal Trainer Development | Scoop.it
Are you suffering from learned helplessness? Is this what's preventing you from losing weight, and reaching your fitness goals? Here's how to bea
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9 Exercises To Unlock Your Abs

9 Exercises To Unlock Your Abs | Personal Trainer Development | Scoop.it
Learn about the almighty power of these 9 exercises to unlock your abs from Rocket Scientist turned Fit Pro, Jason Maxwell.
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Workout Not Working? Try these 5 Tips …

Workout Not Working? Try these 5 Tips … | Personal Trainer Development | Scoop.it

Today's guest blog comes from Andrew Fox. Take it away Andrew …

Most people just show up to the gym and try to mimic the next buff dude doing curls or pull downs and expect to get similar or better results.

They might pick up on bits and pieces of information from here and there, but without a proper understanding and an efficient road map, they're only headed for disaster.

Designing your own workout routine isn't as complicated or as difficult as you might imagine. Plus, there are some great benefits to tailoring a workout routine to meet your specific exercise goals.

The greatest benefit by far to building your own routine is the knowledge you gain from your own research and effort, which is never lost and can be applied time and again to modify your workouts in order to satisfy varying training goals.

Let's look at 5 tips to building an effective Workout Plan…

1. Evaluate your Current Training Status and Goals

You can only begin from where you are.

It's perfectly good to set goals and dream big, but if you're serious about making your goals a reality, you should be honest about your current level of fitness. Before you even think about lifting weights, you should develop overall body strength through bodyweight training, which involves basic exercises such as pushups, pull-ups, squats, sit-ups, lunges, the plank and variations of these.

After an honest evaluation of strength levels, it's time to set your goals. Whether, it's building muscle, losing fat, increasing strength, getting ripped or building endurance, write you're your goal/goals down because you're going them need to tailor your ideal workout plan.

 

2. Determine your Ideal Training Frequency

Your workout consistency is going to determine your success with your workouts. If you have a demanding job and a wife and kids that need your attention and care, now is the time to factor them all in.

Whatever your situation, you need to be able to assess the amount of time you can devote your training, whether that's 30 minutes every day or 30 minutes only a few times a week. Knowing how much time you can ideally devote every week to your training without disrupting your schedule is going to greatly affect your consistency.

Once you know how much time you can dedicate, you need to select a workout routine split that fits your ideal training frequency and your weekly work/life schedule.

For example, a workout split, that we've found to work particularly well with our busy clients, is a 3 day full body split routine. Now, you can decide whether you prefer M,W,F or T, TH,SA for your workout days. The days in between are meant for rest and light activity such as walking or a swim if you have the time.

 

3. Choose your Exercises

Once you know how frequently you'll be training, the next step is to pick the exercises that are going to help you meet your workout goals. As an example, let's say that you decide to adopt a 3 day full body split workout routine, like the one we mentioned on top. In this case, you'll be performing 3-5 different compound exercises that target more than one muscle in the body.

So, let's assume you perform a power rack workout routine involving squats, bench presses, barbell rows and the plank.

The squats will target your quads, lower legs, butt, lower back, and your core.

The bench press will emphasize your chest, triceps and forearm muscles.

And, the barbell row will build your middle and lower back, hamstrings, biceps and forearms.

Finally, the plank will strengthen your inner core and stabilizing muscles that will benefit your form in all the previous exercises. How's that for compact and efficient!

4. Figure Weight Training Intensity & Volume

Now, that you know your ideal training frequency and your exercises, it's time to decide how hard you're going to work (intensity – time intervals, rest etc) and how much work you're going to do (volume – sets, reps etc).

Before we get to workout intensity, let's talk about sets and reps.

Ideally, we recommend doing 3-5 sets for each exercise, so if you're doing 3-5 exercise, that's a total of 9-25 sets for each workout. If you're a beginner, it's okay if you fall towards the lower end of the above range, however you should try to perform at least 16-25 sets per workout over time to get the best results.

What about Reps? A lot has been said about ideal rep ranges for various workout goals and the nueral-metabolic continuum. However, here is a broadly accepted guide for rep ranges and the muscle training goals that they advocate:

Low Reps (1-5 reps)(4-5 sets):

This rep range advocated the use of heavier weights and coerces your body to build immense power and strength. Your gains in strength will exceed gains in muscle size.

Medium Reps (6-12 reps)(3-4 sets):

This rep range builds equal amounts of strength and size.

High Reps (10-12)(2-3 sets):

This rep range is ideal for building muscle. Although you will experience gains in strength; gains in size will exceed gains in strength.

You might have heard that it's great to mix up your workouts and spend time training both in the high end of the range spectrum as well as the low end, since doing this keeps your muscles guessing and adapting. While this is true, the rule is to spend at least 4-6 weeks training in one end of the spectrum before training in the other and not in both rep ranges in a single week.

Time and rest intervals:

If you're training low reps and high sets, you should rest 2-3 mins in between sets and 3-5 mins between exercises.

If you're training High reps and low sets, you can rest 60-90 secs in between sets and 2-3 mins between exercises.

5. Tracking and Progressive Overload

Without progressive overload you're not going to make any head way with muscle growth and your training.

Basically, progressive overload means lifting or doing more than before, which forces your muscles to adapt to the new load and therefore causes growth. If you're not either lifting more weight , or adding more difficulty by increasing reps or reducing rest periods you can't expect growth or results.

The best way to ensure that you're making progress, albeit slowly, is to keep a workout journal where you track all your workouts and can compare to see where you're lacking and if you're indeed making progress.

Alright, guys, you now have a pretty solid road map to take you where you want to be in terms of your workout goals. Simply follow the above steps and modify your plan to achieve your specific exercise goal. Good luck and workout smart!

 

About the Author

Andrew is the founder and CEO at Aim Workout.

He is passionate fitness professional and triathlete, with years of experience in indoor cycle spinning. He has also been an avid mountain biker, deep sea diver, rock climbing guide and has spent considerable time learning and practising mixed martial arts. In short, Andrew has a penchant for the wild and extreme.

What to Do Now

Andrew mentioned about the need to switch up your sets and reps earlier on.

And this is CRUCIAL when it comes to getting 'Hulk strong' and building head-turning muscle.

The trouble is, most guys do this wrong, and mix up the strategic, customized, planned variation with 'muscle confusion' which is 100% bogus.

We've managed to get round that, cut through the crap, and lay out the perfect template for getting in different sets, rep ranges and loads all into one program, so you're guaranteed to get stronger (even while dropping body fat) or ramp up your lifts and pack on size.

You can check that out here.

 

 

 

 

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Bodybuilding 101: 5 Lessons From Golden Era Greats

Bodybuilding 101: 5 Lessons From Golden Era Greats | Personal Trainer Development | Scoop.it
Learn 5 of the most important bodybuilding lessons from golden era greats. Rocket scientist turned Fit Pro, Jason Maxwell breaks it down for you.
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