background preloader

Strength Standards

Strength Standards
Related:  Exercise

Fuckarounditis - Berkhan, M. (2011) Fuckarounditis: A Serious Threat I have been trying to cure people of fuckarounditis since the late 90's, starting from the day I was first cleansed from it myself. Ever since I recognized the disease, I have acknowledged it as a serious threat to physique development and mental well-being. In educating myself of good strength training practices, I was very lucky. However, I did not spend more than a few months fooling around with my friends. However, I may have never been lucky enough to find this tome of wisdom if I had first lost myself in the malicious maze that resides behind... the illusion of complexity. The Illusion of Complexity The Internet provides a rich soil for fuckarounditis to grow and take hold of the unsuspecting observer. Some of it is bullshit wrapped up in a fancy paper with scientific terms, elaborate detail, promising cutting edge strategies based on the latest research. We must read everything. Isn't it the same with nutrition? In my dreams?

Westside for Skinny Bastards - Starting Strength Wiki (credit to VikingMan) I ripped most of this straight out of Joe Defranco’s Westside for Skinny Bastards. It has some modification in it for things I like, but it’s still pretty much his! I'm writing this because I like to see the format for the actual workouts in a different format than Defranco writes his stuff in, it's a little confusing IMO, and because we've needed a good WS4SB write up around here for a while. Here we go. Monday: Upper Body Max EffortA. Wednesday: Lower Body Max EffortA. Friday: Upper Body Repetition EffortA. Monday: Lower Body Max EffortA. Deadlift Variant: Conventional deadlift, Platform Deadlift, Rack pull, Sumo deadlift Squat Variant: Wide stance squats, Medium stance squats, Heels together squats, Front squats Pull Variant: Good Mornings (of any variety), Stiff leg deadlifts, Romanian deadlifts[/QUOTE] Cycle Template Edit Notes and Comments Conjugate Periodization At its core, the above is based on Conjugate Periodization. How do I work up to a 3-5RM? Links

Basic Westside Barbell Template - Starting Strength Wiki Here is what a basic Westside split looks like. Monday - Max Effort Squat/Deads Variation of Squat/Deads (pick one) - add chains/bands + vary stance/boxes a. Low Box Squat b. High Box Squat c. change max effort exercise every week. eventually you will have to come back to ones you have done before. **work upto triples. when the weight feels heavy...drop to singles. max out...to your TRAINING DAY MAX...not your ALL TIME MAX. Assistance Work (options, choose 1-2) Glute ham raises Reverse hypers hyperextentions RDL/SLDL High rep partial deads **sets and reps are upto the lifter. depends on your lifting ability and recovery ability. vary these exercises when you start stalling. again, you will come back to old ones. train near failure. i suggest low intensity/higher volume work this day. Ab work is also done this day. keep it heavy and low volume. Tuesday - Dynamic Effort Bench Speed Bench/Floor Press/Various Board Presses- vary with bands/chains/grip - 8x3 Group A - Tris (main FOCUS) Thurs - DE Squat

Advanced Body Weight Workout - This Will Kick Your Ass Join the Rebellion, get free eBooks. If this little dude can get in shape without a gym, what’s your excuse? Most gyms these days are loaded with chumps, meatheads, pushy salesmen, and people who suck at working out. Are you ready for this? NF Advanced Body Weight Workout Warning: this workout that will have you sweating like a pig and leave you sore all over the next day. Obviously, if this routine is too tough, there are quite a few variations you can make to lessen the difficulty and then build your way up to the real deal. NOTE: I do use a pull up bar in this routine. Before you start, WARM UP - Never ever ever ever forget to warm up. Here’s the NF Advanced Body Weight Workout: Nerd Fitness TV – Advanced Body Weight Workout If you want to write down everything, here it is: That’s one complete rotation. You can cut short the number of repetitions, but never half-ass a rep. Can’t Do Pull Ups? Nerd Fitness TV – Inverted Body Weight Rows How to Scale Your Routine Your thoughts? -Steve

Sean10mm's Fitness Blog: Rippetoe's Starting Strength revisited The newbie fitness guide (see sidebar links) talks about the "Starting Strength" workout developed by Mark Rippetoe, and include links to a description of it on the . Well, I've found a better description of the program written by poster on the same forums, so here it is. This is a slight variation of Rippetoe's outstanding "Starting Strength" workout. You train on 3 nonconsecutive days per week.So week 1 might look like:Monday - Workout AWednesday -Workout BFriday - Workout AWeek 2:Monday - Workout BWednesday - Workout AFriday - Workout BIf you choose Tuesday/Thursday/Saturday as your workout days, the planets won't get knocked out of alignment, so don't sweat this one, as long as you get in 3 workouts on non-consecutive days each week.Dont' blow off workouts.

How to Get a Full Workout With Only Dumbbells Editor’s Note: This is a guest post from Joe Hashey, Certified Strength and Conditioning Specialist (CSCS). After a hard day’s work you head over to your local gym. Unfortunately, so does everyone else in town who works the same hours. Soon the place is buzzing with people and there is a waiting line for nearly everything except that long row of dumbbells. Frustrated, you have to settle for a quick workout because you still want to get home and enjoy your evening. Perhaps you even give up on those gym hours and try to work out at home. Fear not! Dumbbell Upper Body Workout I usually work out on an upper/lower body split. Workout Routine (exercises explained in video below): Bow and Arrow Bench Press: 4 x 12DB Row w/Iso Hold: 3 x 15 and a 15-second holdShoulder Complex: 4 x 12A. Dumbbell Lower Body Workout When workouts are performed with proper intensity and form, you don’t need a laundry list of exercises! Workout Routine: Dumbbell Full Body Workout Conclusion

How to Stay in Shape While Traveling Everybody travels. Whether it’s for business, pleasure, vacation, world domination, or epic questing, at some point in our lives we all depart from the comfort of our personal “Shire” to visit another location. It might be a quick trip to the next town over for a business conference or a massive adventure halfway around the world for months at a time. Our normal routines get completely thrown out the window when traveling: If you work out in a gym, suddenly you might not have access to any equipment.If you run around your neighborhood, suddenly you no longer have a familiar path to follow.If you usually prepare your own meals, suddenly you don’t have a kitchen or fridge.If you’re used to a good night’s sleep, suddenly you’re sleeping at odd hours in different time zones. We are creatures of habit – while working a normal day job, we can stick to a routine pretty easily (wake up at the same time, eat all meals at the same time, work out at the same time, go to sleep at the same time).

Family, Fitness, and Fun: Commando Workout Several years ago, when I was a more-or-less disillusioned sailor nearing the end of a loooong career, deployed to East Africa I came across this routine. The site I found it on said that the developer of this had made it for Canadian Special Operations troops. I did this for about 2-3 months there and, as I recall, it was a real kicker of a routine! I offer it now, to you all, for your training benefit and fun! Please, tell me how it works for you. Hip rolls x20 Raising the hips and tailbone off the ground, a reverse crunch.

Body Weight Circuits Are Kickin' My Butt! - Fitness Black Book I used to think I was in outstanding shape. I can go into any gym and lift impressive weights for my size and I look like a Ninja Master on the treadmill. I can run a few miles in a decent period of time, I don’t have any noticeable body fat, etc. No Wonder Why Craig Ballantyne is Ripped! Still Breathing Hard 10 Minutes Later… This was just after 3 of these bodyweight circuits. “The Crazy 8 Body Weight Circuit” I live in Downtown Seattle in a tiny studio apartment. 60 Jumping Jacks: Done as fast as possible, but make sure you do full jumping jacks.15-20 Spiderman Pushups: I’m just doing normal pushups until they become too easy. Notes: Each exercise is done back-to-back with zero rest in between. I Felt Like a Chain-Smoker After My 2nd Circuit! I simply was not in good enough shape to complete the 3rd circuit my first 2 times doing this routine. My Goal is to Work to an Advanced Level This “Crazy 8 Body Weight Circuit” is one of Craig Ballantyne’s Intermediate level routines.

Hal Higdon Training Programs 5-K Training: Advanced How to Train for Maximum Performance IF YOU'RE A SEASONED VETERAN OF THE RUNNING WARS, an individual who has been running for several years and who has run numerous 5-K races and races at other distances, there comes a time when you want to seek maximum performance. Let me state what you probably know already. Here is the type of training you need to do, if you want to improve your 5-K time. Run : When the schedule says "run," that suggests that you run at an easy pace. Fast : For the Saturday runs, I suggest that you run "fast." Long Runs : Once a week, go for a long run at an easy pace. Interval Training : To improve your speed, train at a pace somewhat faster than your race pace for the 5-K, about the pace you would run in a 1500 meter or mile race. Tempo Runs : This is a continuous run with an easy beginning, a build-up in the middle to near 10-K race pace (or slightly slower than your pace in a 5-K), then ease back and slow down toward the end.

5x5 Workout Routine For Functional Strength & Mass by Kevin • Workout Routines • Tags: 5x5 Workout, Gain Muscle, Muscle Tone, Workout Routine • 27 Comments Welcome to the site ... why not sign-up to the free newsletter before you go. The 5×5 workout routine is quite popular, and for good reason. When it comes to building mass and strength it can be surprisingly difficult. You would think that the two would go hand in hand but they don’t. Generally, a strict strength training routine will involve working out in the rep range of about 3. When it comes to carving truly great looking muscles, it really is going to take a few different phases. About The 5×5 Workout The 5×5 workout was brought to the mainstream by two of the most famous bodybuilders, Bill Starr and Reg Park back in the 1970’s. Since then there are been many alterations, modifications and variations to the 5×5 workout routine that these guys performed. Monday – heavyWednesday – lightFriday – medium Bill Starr’s 5×5 Workout Routine A Variation To The Workout … that’s it.

Related: