Archive for September, 2011

Get that ass!

Posted in Uncategorized on September 28, 2011 by riseabovefitnessoc

Ok this is for women! Weeeeellllllllll……. might be for men to. So you want that ass and you think having a nice lifted ass is all in your gene pool. I’m going to tell you that you are dead wrong. A nice non-pancake white girl butt can be created in the gym. Your Glutes are a muscle that can grow just like every other muscle in your body. Your probably reading this saying “no shit” man  but you would be surprised how many people are ignorant about that. One of the most popular request I get from my women client is that they want their butt lifted and fuller looking. Then one of the common comments I receive when I’m teaching them how to squat and deadlift is “but I don’t want to look like a body builder”! Let me tell you something people (women) if you think going to the gym and getting on a elliptical machine for an hour then doing the weight plated leg press machine 3 times with some ab work at the end of your workout is going to get you the results that you need then you are crazy, and you doing this because you are afraid to get to big? Don’t be scared anymore. To look like a body builder you have to dedicate your life and plenty of hours of the day to accomplishing that. So unless that’s what you want you will not reach that. I’m talking about a way that women can get the legs they want and doing the best with what they have to work with. Here are 4 leg exercises that I feel are essential for women to build the ass and legs they will be happy with. 1st, Squats. Proper Barbell back squats with full range of motion I the best way to target your glutes and help strengthen your lower back. Squats are whats going to give your butt a fuller look. It takes a lot of practice and training to learn how to properly squat but all the work is worth it so have a trainer help you with proper form. 2nd, Bulgarian split squats. This is a move were you get in a lunge position and rest you back foot on a bench, chair, tire or box. Try this first with no weights to get the proper form. There are a lot of different ways to hold the weights for this one. You can hold kettle bells, put a Barbell on your back or hold a dumbbell up against your chest. What ever helps you keep good posture during the lift is what you should use. I prefer Barbell on your back. I find this is the most comfortable and helps keep you back nice and straight. This lift with also help your flexibility in your hips and target the quads. 3rd, box step ups. This is also a good way to target your quads and glutes as well as your calves. This is a move that can be done one leg at a time or alternating and you can hold dumbbells at your side or one dumbbell in front of you or with a barbell on your back. This also helps people with bad knees strengthen the muscles around the knee. It also loosens the hips. 4th and most important I feel is the old fashion deadlift. Now there are plenty of different variation of the deadlift. Stiff leg, sumo and goodmornings. I think that the olympic style deadlift is the best for strengthening your hamstrings and basically everything on the back of your body. If you want a lift ass then you must have built hamstrings and they also help with getting to your inner thighs. This lift is important to have a trainer (hopefully good one) show you how to do this cause bad deadlift form can fuck you up! So don’t be scared or weights. You will see the payoff that you want and be stoked on it. Just takes that work.

Now if you want to just be skinny with pencils for legs and a pancake ass then you shouldn’t be reading this and I recommend never going in the gym and just not eating for the rest of you life. Have fun being skinny fat! hahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahaha

Peace I’m out of here!

B

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Striking the balance

Posted in Uncategorized on September 19, 2011 by riseabovefitnessoc

Power? Speed? endurance? What do you really want? Does your mind play tricks on you?  Does your body give up on you? A common theme for anyone that lives the lifestyle of fitness is second guessing themselves. Most people don’t have a plan or a program and if they do have one they usually get bored or lazy with it and revert back to curling heavy dumbbells in front of the mirror making their best strained lifting face. I’ve been asked about my training attitude  of late. specifically about how to not become bored and how to strike a balanced attack. My advice is to try to combine all three phases into your daily program. This will give you the well-rounded look and feel. Now if you are specifically trying to gain one of these phases for your sport then you might not want or care to try this. If you are just a lifer that is looking to shake things up then this is for you. This is how I approach all my clients cause I feel training people like athletes usually carries many benefits such as the number one goal of many. Looking good naked! don’t pretend that’s not why you started down this road.

Try this with your program. Make this a five-day program. Start every day with a basic power movement. Deadlifts, bench press, Weighted pull ups, Squat and over head push press. Do some quick warm up sets on these and then execute 5 working sets of between 3-10 reps increasing weight every time. There is your power. Move on to building a few circuits of 3 to 4 exercises in a row per circuit with little to no rest. try doing 3 set of these circuits using high rep ranges and combine isometric movements, body weight plyometrics and medium weight muscle isolation. Like a said try not to rest that much and there is your endurance. For speed I am a big fan of sprints. Incline treadmill sprints are a personal favorite. Set a good speed and incline and do intervals. for example. 15 rounds of 20 seconds sprint with 10 second rest on a 12 incline 10 speed. Some of my other favorites are prowler pushed. Sled pulls and good ol fashion outside 40 yard wind sprints.

knock yourself out and keep it brutal!

Brandan