Workout Frequency Archives - relative strength advantage

by Yavor - January 3, 2009May 30, 2015

Ja Rule’s Workout – How You Can Build a Body You Can Be Proud Of

The thing about most rappers’ physiques is that they have a natural advantage. They are genetically more suited for athletics. That’s why they have the muscles of the back of the body – the ones responsible for athleticism (calves, hamstrings, glutes, lower and upper back and traps) easily developed.

Ja Rule is not a big guy. He looks good because he has a decent amount of muscle and is naturally very lean. It doesn’t hurt that they have naturally lower levels of body fat. All that is left is to develop the muscles of the front of the body – biceps and chest and you’ve got yourself a beach physique.

Ja Rule is Not a Big Guy, But He Looks Big

by Yavor - December 30, 2008May 30, 2015

Progressive Overload – How to Give Your Body an Extreme Makeover

The gradual increase of the difficulty of your training (progressive overload), is the only guaranteed method to increase your fitness. This works whether your goal is to get stronger, get bigger, get more endurance, etc. Your body changes because it adapts to the changing levels of stress.

Every change or shock in the environment is perceived as stress and the body tries to adapt to it. If the stress is too small, it won’t cause a disturbance and no adaptation will occur. If the stress is too big, you simply die.

Small Increments Work Best

by Yavor - December 29, 2008May 31, 2015

Skipping Workouts – Why It Sucks to Miss Scheduled Training Sessions

Skipping workouts – we have all done it, whether from lack of planning or due to an unexpected circumstance.

Here are four reasons why I think we should avoid doing it or at least minimize it as much as possible.

Skipping Workouts Establishes Bad Habits.

Just imagine how much more consistent you would be if you didn’t have the habit of missing training sessions for petty reasons. The more you miss sessions, the more you reinforce that same bad habit.

It takes around 3 weeks to form a new habit. Make the decision to be consistent for 21 days and this will pay off later when you will automatically decide to stick to your plan because of the new habit.

Missing Training Sessions Delays Your Progress

by Yavor - December 21, 2008May 31, 2015

Training Recovery – Here’s Why You Should Go Easy With Your Training Every 3 Weeks

Training hard for 3 to 4 weeks and then resting or backing off on the volume has been around forever. Legendary bodybuilding trainer Vince Gironda supported it. As did the Eastern Bloc trainers. It simply allows you to attack your goals fresh.

Resting will release the accumulated fatigue throughout your whole body. Hard training is a cumulative stress on your whole body.

Not only the muscles, but also the joints, ligaments, bones and probably most importantly organs and glands get fatigued. Once they are rested your progress will be better.

Relax Mentally and Physically

by Yavor - November 16, 2008May 29, 2015

Eat Stop Eat – How to Lose Fat and Preserve Your Muscles Without Traditional Dieting

I found out about Brad Pilon’s ebook Eat Stop Eat from my friend Rusty Moore. I had a few weeks before my summer vacation trip and he wrote a post in which he mentioned the eat stop eat book. In this video Brad explains how intense exercise and fasting have similar effect on your body. In both cases insulin levels drop and growth hormone goes up. This causes free fatty acids to be released in the blood and this means increased fat burning.

So I decided to get it and was amazed how easy it was to follow the plan. I quickly lost 5-7lbs and kept it off during the vacation even though I ate whatever and whenever I liked there. It was hardly a diet.

by Yavor - October 26, 2008May 29, 2015

Workout Duration and Frequency — Don’t Waste Your Life in the Gym

I have wasted too much time in the gym. Don’t repeat my mistake. You can progress and reach your goals quickly by training just three times a week for a little over an hour. The key here is to train smart. If you accomplish your goals every week, there is no reason or need for you to train more.

There’s simply too much fun stuff to do outside of the gym. Life is full of beautiful places to visit, interesting things to do, great people to meet, awesome books to read, etc. It is just too big a sacrifice to only focus on fitness. That being said, you should aim high with your fitness goals. Yes, you can actually train relatively little and get great results.

Tag: Workout Frequency