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Archive for the ‘fitness - strength’ category

1,000,000,001 Different Ways to Train your Biceps

March 18th, 2010

Last year, I posted two of my most popular articles:

Today, we move on to biceps.
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1,000,000,001 Different Ways to Train your Biceps

In an attempt to organize the million and one ways that you can train your biceps, I decided to organize all of these different lifts into different categories.%

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Posted in Exercise, I Wanna Look Great, bodybuilding, fitness - general, fitness - strength, hypertrophy, personal trainer, strength, working out

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Protected: Health Habits Workout -Week 10/Day 1

March 8th, 2010

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Posted in Exercise, I Wanna Be Healthy, I Wanna Look Great, bodybuilding, fat loss, fitness, fitness - energy system, fitness - strength, personal trainer, strength, weight loss, working out

Tags: anaerobic doug robb energy Exercise fitness health hiit interval personal trainer personal trainer toronto tabata toronto weight loss workout

Protected: Health Habits Workout -Week 8/Day 3

February 26th, 2010

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Posted in Exercise, I Wanna Be Healthy, I Wanna Look Great, bodybuilding, fat loss, fitness, fitness - energy system, fitness - strength, obesity, personal trainer, weight loss, working out

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My Xmas Present to You

December 24th, 2009

Because I love all my Health Habits readers soooo much, I have decided to give each of you the gift of an online personal trainer…namely, moi.

Starting in January, everyone who signs up for the Facebook group will receive 52 weekly workout programs designed to burn fat, increase all aspects of functional strength and speed while reversing common muscle imbalances & eliminating any associated pain.

My goal is to turn all of you into the leanest, strongest and fittest yous that you can be.

There will also be a nutritional program that we are going to start on February first.

So, if you’re interested in the program (estimated value $2600), sign up for the Facebook group.

Happy Holidays

Doug

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p.s – tell all your friends & family. The more people we get in the group, the better this is going to be. There is way too much research showing how group activities improve adherence as well as improving overall weight loss results

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Posted in Diet/Nutrition, Exercise, I Wanna Be Healthy, I Wanna Look Great, fat, fat loss, fitness, fitness - strength, health, obesity, personal trainer, strength, weight loss, working out

Tags: Christmas fitness health health habits personal trainer xmas

CrossTraining for Strength

November 17th, 2009

zydrunas savickas Occasionally, I still design training programs for Strongman and Powerlifting competitors.

And the hardest thing about designing those programs is that these guys never, ever want to do anything except train for strength.

No rehab/prehab work, no HIIT, no flexibility/joint mobility work and certainly no cardio.

They are all too afraid that if they do any of that stuff, they will lose strength.

Arggghhhh!!!

No matter what I say, they don’t want to listen.

So, when I read the excerpt to this study, I actually laughed out loud….and then sent out a bunch of emails beginning with “I told you so”.

The Study

Researchers compared a traditional resistance training program designed to increase strength with a CrossTraining style of program that combined strength & endurance training.

The study lasted 16 weeks and was tested on 38 sedentary, apparently healthy males (25 yr +/- 8 mo).

Subjects were age matched and assigned to 1 of 3 groups.

A control group (Con)
A resistance training group (Res)
A crosstraining group (Cross)

After 16 weeks, no changes were found in the strength of the subjects in the Con group .

But surprisingly, after 16 weeks, researchers found that both the Res group & the Cross group were equally effective at “eliciting improvements in strength”.

They concluded that “concurrent resistance and endurance training (CrossTraining) does not impede muscular strength gains and can be prescribed simultaneously for the development of strength in sedentary, apparently healthy males and thus may invoke all the physiologic adaptations of resistance and endurance training at once.

So, for all of those guys who think that doing some HIIT or (shudder) cardio is going to steal all of your strength…RELAX

Samson and Delilah - Peter Paul Rubens

CrossTraining (done properly) can give you the best of both worlds.

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Transformation #1 – the Healthy Irishman – Workouts #2 & 3

November 10th, 2009

The transformation of the Healthy Irishman (and bro) continues

Todays workout is a HIIT session
Tomorrows workout is a resistance training session

And they’re both going to be nasty workouts

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Transformation #1 – the Healthy Irishman – Workout #1

November 9th, 2009

Yesterday, I outlined the Irishman’s transformation.

Today, I will post Workout #1….feel free to try it out for yourself

WARM-UP

Goblet Squat (DB) x 8 reps
Push-Up x 8 reps
Body Weight Row x 8 reps
Shuffle Lunge x 30 reps
Ab Wheel Roll-Outs x 8 reps
DB Swings x 20 reps
Hip Flexor Stretch x 8 reps

Repeat as many times as possible in 10 minutes (no rest between exercises – 30 sec. rest between supersets)

Note – You NEED to get through this at least 3 times in 10 min.

By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.

WORKOUT

Superset #1

Alternate between exercise #1 and #2 for 10 minutes
No rest between sets

Exercise # 1

Goblet Squat

Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
Perform a maximum of 10 reps per set (at first, this will seem very easy..don’t worry, after 10 minutes you legs will be dying)

Exercise # 2

DB Lateral Raise / DB Bent-Over Lateral Raise

Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
Perform a maximum of 10 reps per set (by the end of 10 min, you may only be getting 1 or 2 reps per set, but remember 100% intensity)
Alternate between shoulder exercises - ie Goblet/Laterals/Goblet/Bent-Over Lateral/Goblet/Lateral/Goblet/ Bent-Over Lateral…

5 Minutes rest between supersets #1 and #2 – Use that time to set up for superset #2

Superset #2

Alternate between exercise #1 and #2 for 10 minutes
No rest between sets

Exercise # 1

Swing Snatch

Choose a weight that would allow you to perform 40 quality reps
Perform a maximum of 20 reps per set

Exercise # 2

Cable Straight Arm Pushdown (aka the Vertical Woodchop or Hi-Lo Slam)

Choose a weight that would allow you to perform 20 quality reps
Perform a maximum of 10 reps per set
Be explosive with these

5 Minutes rest between supersets #2 and #3

Superset #3

Alternate between exercise #1 and #2 for 10 minutes
No rest between sets

Exercise # 1

1 Arm Kneeling Pulldown (or 1 Arm Alternating Standing Pulldown if 1 arm is n/a)

Choose a weight that would allow you to perform 20 quality reps
Perform a maximum of 10 reps per set

Exercise # 2

Shuffle Lunge

Bodyweight
30 reps per set
Focus on speed…shuffle those feet

Go Home…you’re finished

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Exercise Videos

Goblet Squat

Lateral Raises

Bent-Over Lateral Raises

Swing Snatch

Straight Arm Pushdown

Pulldown variations

Shuffle Lunge

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Transformation #1 – the Healthy Irishman – Workout Overview

November 8th, 2009

jason-statham-shirtless-trans3

The other day on my blog, I introduced you to the Healthy Irishman and his plans to transform his body. Here is a link to that post.

Today, I will be outlining his program.

PROGRAM GOALS

The client want to add approx. 10 lbs of lean muscle.
Improve definition.
Improve fitness
Doesn’t want to look like a bodybuilder…more like LL Cool J or Jason Statham

llcoolj

PROGRAM OVERVIEW

This program is designed to:

provide maximum hypertrophy stimulus, while
supercharging anaerobic fitness and overall athleticism

In short, this program is going to make the Irishman bigger, stronger, faster, more flexible and hopefully reverse some of his dysfunction in his left shoulder.

THE WARM-UP

Unlike most programs, the warm-up doesn’t just get the Irishman ready for the workout, it is part of the workout.

I have designed two separate warm-ups that he will perform on alternate days.

Each warm-up is designed to dynamically stretch his joints, increase muscle temperature & elasticity, prime his anaerobic energy system as well as get his mind laser focused on the remainder of the workout

WARM-UP #1

Barbell Snatch x 8 reps
Barbell Overhead or Front Squat x 8 reps
Back Squat x 8 reps
Barbell Good Morning x 8 reps
Barbell Bent-Over Row x 8 reps
Barbell Deadlift x 8 reps
Hip Flexor Stretch x 8 reps

Repeat as many times as possible in 10 minutes (no rest between exercises – 30 sec. rest between supersets)

Note – You NEED to get through this at least 3 times in 10 min.

WARM-UP #2

Goblet Squat (DB) x 8 reps
Push-Up x 8 reps
Body Weight Row x 8 reps
Shuffle Lunge x 30 reps
Ab Wheel Roll-Outs x 8 reps
DB Swings x 20 reps
Hip Flexor Stretch x 8 reps

Repeat as many times as possible in 10 minutes (no rest between exercises – 30 sec. rest between supersets)

Note – You NEED to get through this at least 3 times in 10 min.

By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.

Take 5 min to get ready for the “real” workout

THE WORKOUT

The key to the success of these workouts is intensity.

I don’t care about the amount of weight lifted or how many reps. What I care about is effort. If you push harder than you thought you could ever push yourself, this workout will reward you with truly impressive results

For example, I tried this workout on a personal training client with amazing results

He is/was a tall (6′5″) guys with little muscle

In 9 weeks, he added 13 lbs of muscle and if his impedance scale is accurate, his BF has dropped from 23% to 14%

WORKOUT BASICS

Each workout will consist of 3 supersets
Each superset will consist of 2 exercises
Each superset will last 10 minutes

The reps performed per exercise will be modified by yours truly to maximize results.
The weight selected per exercise will also be modified by yours truly.

Intensity level HAS to be 100%

Simple…but not easy

SAMPLE WORKOUT

Superset #1

Alternate between exercise #1 and #2 for 10 minutes
No rest between sets

Exercise # 1

Goblet Squat

Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
Perform a maximum of 10 reps per set (at first, this will seem very easy..don’t worry, after 10 minutes you legs will be dying)

Exercise # 2

DB Lateral Raise / DB Bent-Over Lateral Raise

Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
Perform a maximum of 10 reps per set (by the end of 10 min, you may only be getting 1 or 2 reps per set, but remember 100% intensity)
Alternate between shoulder exercises - ie Goblet/Laterals/Goblet/Bent-Over Lateral/Goblet/Lateral/Goblet/ Bent-Over Lateral…

5 Minutes rest between supersets #1 and #2 – Use that time to set up for superset #2

Superset #2

Alternate between exercise #1 and #2 for 10 minutes
No rest between sets

Exercise # 1

Swing Snatch

Choose a weight that would allow you to perform 40 quality reps
Perform a maximum of 20 reps per set

Exercise # 2

Cable Straight Arm Pushdown (aka the Vertical Woodchop or Hi-Lo Slam)

Choose a weight that would allow you to perform 20 quality reps
Perform a maximum of 10 reps per set
Be explosive with these

Superset #3

Alternate between exercise #1 and #2 for 10 minutes
No rest between sets

Exercise # 1

1 Arm Kneeling Pulldown (or 1 Arm Alternating Standing Pulldown if 1 arm is n/a)

Choose a weight that would allow you to perform 20 quality reps
Perform a maximum of 10 reps per set

Exercise # 2

Shuffle Lunge

Bodyweight
30 reps per set
Focus on speed…shuffle those feet

Okay, that’s it for this intro post.

Tomorrow, I will be posting the Healthy Irishman’s first workout (just in case anyone wants to join in)
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Enjoy fellas.

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The Deadpool Mega Muscle Mass Workout – Part Four

October 13th, 2009

Continuing on from Part 3 of the Deadpool Mega Muscle Mass Workout…

Psoas

Hip Flexion

In most of my clients, I see the unfortunate combination of weak yet chronically tight psoas (hip flexors).

So, for this muscle group, I like to combine strength training with an aggressive flexibility routine.

So, if you are going to train your hip flexors with this program, you NEED to balance it with some flexibility work.

Heavy Partial: N/A
Isos: Flexing your hip, push your knee/thigh into an immovable object and hold for 2-5 seconds per rep for 3-8 reps. Options include the underside of a table with your upper-body weight pushing down on the tabletop, or leaning against a wall & driving your knee into a stability ball placed against the wall, or this supine method shown in the video

Plyos: N/A
Vibrations: High Knees - 3-8 reps per leg

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Hanging Leg Raises – 3-8 reps

Glutes/Hams

Hip Extension

Heavy Partial: Partial Deadlifts or Good Mornings out of a Power Rack – 3-8 reps
Isos: Using the same Power Rack, grab an unloaded barbell and Deadlift or Good Morning the bar up into the Power Rack pins. It’s your muscular force pulling up into an immovable object (the power rack) (see the iso bicep curl video for reference) – 3-8 reps

Plyos: Broad Jumps – 3-8 reps

Vibrations: Bodyweight Hip Thrusts - 3-8 reps – move as quick as possible

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Hip Thrusts or Deadlifts or Good Mornings – 3-8 reps

Hams

Knee Flexion

Heavy Partial: Partial Glute-Ham Raise (holding DB or band resistance) – 3-8 reps
Isos: Partner assisted Isometric G-H Raise or Leg Curl (have a partner resist your movement) – 2-5 sec hold for 3-8 reps
Plyos: N/A
Vibrations: Seated Band Leg Curls - 3-8 reps per leg – move faster than the big fella in the video

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Glute-Ham Raises – 3-8 reps

Quads

Heavy Partial: Partial Squats out of the Power Rack – 3-8 reps

Isos: Iso Squat out of the Power Rack (barbell or hip squat belt) – hold each rep for 2-5 seconds per rep for 3-8 reps.

Plyos: Depth Jumps – 3-8 reps

Vibrations: Jumping Squats – Bodyweight only - 3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Squats, Front Squats, Zercher Squats, Bulgarian Squats – 3-8 reps

Calves

Gastroc

Heavy Partial: Partial Standing Calf Raise (Machine)
Isos: Using a barbell & a Power Rack, set the rack pins so that you can calf raise up into the pins (just like the iso bicep curls) 2-5 seconds per rep for 3-8 reps.
Plyos: Ankle Bounces – 3-8 reps

Vibrations: Light weight Calf Raises - 3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Standing Calf Raises – 3-20 reps

Calves

Soleus

Heavy Partial: Partial Seated Calf Raise (Machine)
Isos: N/A
Plyos: N/A
Vibrations: Light weight Seated Calf Raises - 3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy/explosive Seated Calf Raises – 3-20 reps

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Alright, that’s it for Part 4 of the Deadpool Mega Muscle Mass Workout

In Part 5, I will wrap this series up by showing you how to put together your own workout as well as introducing you to the Deadpool Getting Ripped Workout

Enjoy

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The Deadpool Mega Muscle Mass Workout – Part Three

October 9th, 2009

Continuing on from Part 2…

Upper Back

Horizontal Pull

Heavy Partial: I don’t like partial reps for any rowing exercises
Isos: Isometric Row – Grab hold of an immovable object (ie. heavy barbell, cable stack, piece of equipment, flagpole, etc and try to pull it towards you using a rowing motion. Neither you nor the object should move. Hold for 2-5 seconds per rep for 3-8 reps
Plyos: N/A
Vibrations: Using a light weight (dumbbells, barbell, bands, etc..), perform 1 or 2 handed speed rows as fast as possible. I prefer the bands for this…less chance of injury Remember, think hummingbird wings - 3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy Barbell/Dumbbell/Cable Rows – 3-8 reps

Upper Back

Vertical Pull

Heavy Partial: Partial Chin-Ups with added weight, Partial Pull-downs – 3-8 reps
Isos: Attempt to Chin-Up or Pulldown a weight that is too heavy to be moved – Hold for 2-5 seconds for 3-8 reps
Plyos: N/A
Vibrations: Using a light weight (dumbbells, barbell, bands, etc..), perform 1 or 2 handed speed rows as fast as possible. I prefer the bands for this…less chance of injury Remember, think hummingbird wings – 3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy Barbell/Dumbbell/Cable Rows – 3-8 reps

Lower Back – Core

Spinal Extension

Heavy Partial: N/A
Isos: N/A
Plyos: Overhead Medicine Ball Tosses to the rear – 3-8 reps

Vibrations: Band Triple Extension or Swing Snatches (light weight) – 3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy Swings or Good Mornings or Deadlifts – 3-8 reps

Chest

Heavy Partial: Partial Bench Press in the power rack – 3-8 reps

Isos: Isometric Bench Press – Push the bar into an immovable object (ex. Power Rack) - Hold for 2-5 seconds for 3-8 reps

Plyos: Medicine Ball Chest Throws (lying or standing)

Vibrations: Band Chest Press for speed

Immediately after completing the wake up exercise, proceed to a set of Chest Presses for 3-8 reps

Abs – Core

Spinal Flexion

Heavy Partial: N/A
Isos: N/A
Plyos: Medicine Ball Slams – 3-8 reps

Vibrations: Standing Band Crunch – 3-8 reps

Immediately after completing the wake up exercise, proceed to a set of Standing Cable Crunches (just like the band crunch except using a pull-down cable machine) – 3-8 reps

Obliques – Core

Spinal Rotation/Lateral Flexion

Heavy Partial: N/A
Isos: N/A
Plyos: Rotational Medicine Ball Slams – 3-8 reps

Vibrations: Band Wood Chops – 3-8 reps (move faster than the girls in the video)

Immediately after completing the wake up exercise, proceed to a set of Standing Cable Woodchops – 3-8 reps

Okay, that’s enough for today.

In Part 4, we hit the lower body

Enjoy

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