Warrior Blog

 Endurance - Repetition Range You're on a mission to boost your endurance through your time in the gym!  So - what does your endurance based workout look like?  How many reps are you doing inside your workout to train your existing muscle mass to work longer?  Endurance training is intentional - you are focused on boosting the performance of your existing muscle mass.  This isn't about getting bigger - or even stronger!  This is about performing consistently - for the long haul.  Inside this goal - you'll discover that you are going to be lifting lighter weights.  You know that showing off your endurance doesn't happen in the gym - it happens out in the world - inside your event, sport or challenge.  The gym is your playground to build. The general rule of thumb... for endurance results, you want to be pushing a weight that allows you to complete 14 - 20 plus reps of each selected exercise.  If you lift heavier than that, you'll be build...

 Hypertrophy - Repetition Range You're on a mission to gain size and muscle mass in the gym!  So - what does your workout look like?  How many reps are you doing inside your workout support maximal muscle hypertrophy?  Let's start with the general rule of thumb... for hypertrophy results, you want to be pushing a weight that allows you to complete 8-12 reps of each selected exercise.  If you lift heavier than that, you'll be building more strength / power.  If you lift lighter and get more than 12 reps, you start to move into building muscular endurance.  Nothing wrong with either of these ranges - they just aren't aligned with your hypertrophy goals. Next - you want to take on creating and periodizing your hypertrophy phase to keep your muscles reacting to the stress imposed by the workout.  You don't want to take on the same exercises / workouts over your whole building phase - you'll plateau out.  Consider taking on a 12-week Hypertrophy b...

Hypertrophy - Expectations & Goals So you've set your sights on muscle gains! What should you expect - how does the human body respond to hypertrophy training - were we are intentionally working to damage, repair and grow our muscle tissue? As with most external stressors, our bodies respond and react differently to the stress of hypertrophy training over time. You will greater gains in the early phases of your training period. We reference this as your "training age". During your first 6 months of training, if you're working a rigorous hypertrophy program, you can expect to gain 2 1/2 pounds per month for males and 1 1/4 pounds per month for females. As you progress on in your program, during months 7 - 36 you could expect to gain 1 pound per month for males and 1/2 pound per month for females. As you become a more experienced lifter, beyond 36 months of progressive overload training, you can expect to add 1/2 pound of lean muscle mass per month for males,...

 Strength Training Strategy Are you out to cause a breakthrough in your strength levels? What goals do you want to take on inside building your muscular strength?  Discover the program design elements to maximize your strength goals. Learn the number of repetitions to maximize muscle strength.  Learn program periodization and cycling to boost your strength levels - and discover what you want to eat to support building  strength levels.  Learn how to build your plan to build up strength and size if that's your goal! Follow along our strength training series to discover the elements for a successful Muscular Strength Training Strategy! Want to get started right away - book a free consultation at HealthyLivingWarrior.com to discover what your personal Muscle Strength Program could look like!

 Endurance Training - Strategy Are you out to improve your overall muscular endurance?  Do you want to take on competing in some sort of event / course or program?  If it's not about getting bigger, but rather building more endurance with the muscle you have - then you want to take on a program designed to deliver muscular endurance results. Discover the number of repetitions to maximize muscle endurance.  Learn program periodization and cycling to boost your endurance - and discover what you want to eat to boost endurance without gaining fat or bulking up. Follow along our endurance training series to discover the elements for a successful Muscular Endurance Strategy! Want to get started right away - book a free consultation at HealthyLivingWarrior.com to discover what your personal Muscle Mass Program could look like!

 Hypertrophy - Muscle Mass Strategy Are you out to pack on more muscle?   Have you got plan in place to achieve that goal? There's more adding lean muscle than showing up every day at the gym.  You want to take on a targeted program design to maximize lean muscle gains.  This includes an exercise program that progresses weekly to break down muscle and promote both muscle cell repair / growth and new muscle fibre creation! It also includes a nutrition program that is geared towards hypertrophy.  In order to build lean muscle mass you need a calorie surplus - your body needs more energy than maintenance level in order to create.  Here's the critical part - you want to make sure your program is designed to provide "extra" calories without providing "too much"!  The goal here is lean muscle gain, without packing on fat at the same time.   You'll always gain some body fat as the lean muscle is added - and we want to keep that to a minimal lev...

Today's resistance training exercise is the Resistance Band Seated Row Workout your middle back with during your home workouts with the Resistance Band Seated Row Instructions: 1) While seated on the floor with legs straight out in front of you, hold the handles of the resistance band.  2) Place the centre of the band around the feet.  3) Sit tall with abs tight and hold handles in front of you with elbows bent next to your side.  4) Pull the handles back until they are next to your side and elbows are behind you.  5) Slowly release and return to the starting position.  #ResistanceTraining #BackDay #LiftHeavy #DoYouEvenLift #TrainHard #WorkoutRoutine #WarriorWorkouts #GymMotivation #Exercise #Workout #Active #HealthyLivingWarrior #GayPersonalTrainer #GayTrainer #PersonalTrainer #PersonalTraining #OnlinePersonalTraining #Fitness #FitnessGoals