SARMS – BOOST YOUR PERFORMANCE WITH THE LATEST TECHNOLOGY
***powersupps.com.au does not sell SARMS products on this website. Please refer to https://nextgensupps.com.au for sales***
RP-STANABOL BY RPO
Stanabol is said to be one of the most potent of performance boosters in how it is hugely effective in sustaining lean muscle tissue while stimulating fat reduction simultaneously. Stanabol also boasts strong androgenic effects as it around 30%+ of the strength of testosterone when binding to the androgen receptor. Stanabol also rapidly increases the overall amount of muscle mass produced via its desensitization of the Androgen receptor to the subjects natural testosterone to exhibit a far stronger effect. Excitingly enough Stanabol itself become the most studied, analysed and investigated products on the market as it can provide a more profound gain in lean muscle gain, meaning fantastic gains in lean dry muscle tissue. Other aesthetic improvements have been noted, including improvements in vascularity, as the lean muscle that is built is hard and dense in nature with minimal to no water retention.
RP-CARDIOLEAN BY RPO
CARDIOLEAN was specifically designed to aid diabetes patients and to treat obesity. Reducing fat via activation of the same pathways that are activated when a subject conducts cardiovascular exercise. This Compound displays it impressive and drastic fat burning capabilities through the ability of cells of the body to expend more energy, enhancing overall caloric expenditure even while at rest, massive increases in glucose uptake into skeletal muscle tissue for energy production changing the body’s metabolism to utilise and burn fat for energy instead of precious muscle and important stored glycogen.
Cardiolean fantastically completes all these metabolic tasks without dropping blood sugar levels like diabetic drugs do and is also entirely non-stimulant, for subjects this means no increase in heart rate, stimulant related anxiety, no shakes and no lack of sleep. Cardiolean also has shown in clinical studies to have an amazing ability to increase the longevity in which cardiac activity can be sustained for, this means vastly longer and more intense workouts,a noticeable reduction in recovery times.
RP-NANDROVAR BY RPO
NANDROVAR was primarily developed to combat muscle wasting and osteoporosis. And binds directly to the androgen receptors. While anabolic steroids also bind to androgen receptors, Nandrovar cannot convert to DHT or estrogen. Officially belonging to a group of Ligands, Nandrovar’s only purpose is direct anabolic activity displayed at the androgen site within muscle tissue and bone. This is why it can be used for muscle growth or muscle preservation obviously diet dependant. The subject will increase protein synthesis as well as nitrogen retention creating a highly anabolic environment for anabolism to occur.
Nandrovar can be used for gaining weight as well as preserving muscle mass, what this means for the subject is that its versatility can really shine being incredibly useful in both cutting and bulking phases. The user can expect significant gains in lean body mass without unwanted water retention or fear of major unwanted side effects.
RP-GH BY RPO
RP-GH can be compared to popular peptides such as GHRP6. revolutionary in nature this product requires no frequent injections or the side effects that come along with such a compound. Even more exciting about RP-GH it increases GH pulses in all 4 known mechanisms which in turn increases serum IGF-1 levels and human growth levels resulting in increased nitrogen retention.
Clinical studies have shown RP-GH can be used for a multitude of methods from growing muscle mass to getting shredded. Some other noticeable benefits include rapidly Increased Fat Oxidation in other words fat loss. noticeable Increases in lean muscle mass, Anti-aging effects such as tightening of the skin and healing of old injuries along with healing of bones tendons and ligaments so fantastic for those suffering from ongoing niggling but foremost frustrating injuries.
RP-TESTABOL BY RPO
RP-TESTABOL mimics the effects of testosterone without being a hormone and while having none of the side effects of testosterone. It therefore increases lean muscle mass and reduces body fat simultaneously. TESTABOL also selectively targets androgen receptors in the brain making it neuroprotective, many users also report an increase in memory and faster brain reaction times while using TESTABOL. Studies with (TESTABOL) have shown an incremental increase in lean mass which increases with the dose. At the same time, it creates a loss of fat tissue and aided in the preservation of muscle tissue with it’s anti-catabolic effects.
RP-ANABOL BY RPO
RP-ANABOL’S active ingredient is an ultra-concentrated highly anabolic non-steroidal oral liquid that binds with Androgen Receptor which produces results similar to many well-known anabolics. It is the closest product that can be equated to an anabolic in terms of strength. Clinical studies have shown this compound Boasts huge benefits hence this breakthrough compound can increase size, fullness and strength to its uppermost limits. RP-ANABOL is the strongest of all the RP products in terms of the size that can be gained.
RP-MYOSTAT BY RPO
RP-MYOSTAT is one of the most advanced compounds currently available on the market. It is a one of a kind substance that works to inhibit Myostatin. Myostatin is a protein which inhibits and limits muscle growth. MYOSTAT works by binding to Myostatin allowing for one to build tissues to grow beyond the limitations that myostatin normally places on them. MYOSTAT induces muscle cells to make more follistatin (more than DHT does) – also a strong myostatin inhibitor. With that said, MYOSTAT can be as good as powerful as testosterone in terms of muscle tissue strengthening and muscle cell volumisation.
SHRED STACK RP-CARDIOLEAN + RP-STANABOL BY RPO
The Shred Stack involves a combination of the two most aggressive compounds to achieve Body fat reduction and muscle hardening RPO has to offer, the utilisation of these two products creates an ultra-thermogenic environment for the subject to allow rapid drops in body fat whilst being able to subsequently build lean muscle tissue simultaneously. The subject will also notice fantastic muscle hardness and shape along with massive leaps in cardiac output superseding all current performance and body composition as the two compounds work hand in hand in two different pathways through androgen selectivity and attachment to the PPAR receptor to create the perfect fat loss matrix.
MASS STACK RP-GH + RP-ANABOL BY RPO
The Mass stack involves a combination of the two most anabolic compunds RPO has to offer. The utilisation of these two products creates an ultra-anabolic environment for the subject to allow rapid build ups in lean muscle tissue all whilst reducing body fat. The subject will also notice massive gains in overall weight and strength superseding all current performance and body composition as the two compounds work hand in hand in two different pathways through androgen selectivity and IGF production to create the perfect Anabolic matrix.
RECOVERY STACK RP-GH + RP-NANDROVAR BY RPO
The Lean muscle/Heal stack involves a combination of the two most sought-after compounds for not only muscle building but also Joint, tendon, ligament, bone health and repair RPO has to offer, the utilisation of these two products creates the perfect environment for the subject to allow rapid build ups in lean muscle tissue all whilst reducing body fat along with managing to heal and add comfort to niggling or even long-term injuries. The subject will also notice substantial gains in lean muscle tissue along with a great build-up of strength superseding all current performance and body composition as the two compounds work hand in hand in two different pathways through androgen selectivity and IGF production to create the perfect matrix of both muscle building and overall healing.
ALPHA SX BY ALPHA BREED
ALPHA SX is said to be one of the most potent of performance boosters in how it is hugely effective in sustaining lean muscle tissue while stimulating fat reduction simultaneously. APLHA SX also boasts strong androgenic effects as it around 30%+ of the strength of testosterone when binding to the androgen receptor. ALPHA SX also rapidly increases the overall amount of muscle mass produced via its desensitization of the Androgen receptor to the subjects natural testosterone to exhibit a far stronger effect. Excitingly enough ALPHA SX itself become the most studied, analysed and investigated products on the market as it can provide a more profound gain in lean muscle gain, meaning fantastic gains in lean dry muscle tissue. Other aesthetic improvements have been noted, including improvements in vascularity, as the lean muscle that is built is hard and dense in nature with minimal to no water retention.
ALPHA CARDIO BY ALPHA BREED
ALPHA CARDIO was specifically designed to aid diabetes patients and to treat obesity. Reducing fat via activation of the same pathways that are activated when a subject conducts cardiovascular exercise. This Compound displays it impressive and drastic fat burning capabilities through the ability of cells of the body to expend more energy, enhancing overall caloric expenditure even while at rest, massive increases in glucose uptake into skeletal muscle tissue for energy production changing the body’s metabolism to utilise and burn fat for energy instead of precious muscle and important stored glycogen.
ALPHA CARDIO fantastically completes all these metabolic tasks without dropping blood sugar levels like diabetic drugs do and is also entirely non-stimulant, for subjects this means no increase in heart rate, stimulant related anxiety, no shakes and no lack of sleep. ALPHA CARDIO also has shown in clinical studies to have an amazing ability to increase the longevity in which cardiac activity can be sustained for, this means vastly longer and more intense workouts, amongst a noticeable reduction in recovery times.
ALPHA OSTA BY ALPHA BREED
ALPHA OSTA was primarily developed to combat muscle wasting and osteoporosis. And binds directly to the androgen receptors. While anabolic steroids also bind to androgen receptors, ALPHA OSTA cannot convert to DHT or estrogen. Officially belonging to a group of Ligands, ALPHA OSTA’s only purpose is direct anabolic activity displayed at the androgen site within muscle tissue and bone. This is why it can be used for muscle growth or muscle preservation obviously diet dependant. The subject will increase protein synthesis as well as nitrogen retention creating a highly anabolic environment for anabolism to occur.
ALPHA OSTA can be used for gaining weight as well as preserving muscle mass, what this means for the subject is that its versatility can really shine being incredibly useful in both cutting and bulking phases. The user can expect significant gains in lean body mass without unwanted water retention or fear of major unwanted side effects.
ALPHA GH BY ALPHA BREED
ALPHA GH can be compared to popular peptides such as GHRP6. revolutionary in nature this product requires no frequent injections or the side effects that come along with such a compound. Even more exciting about ALPHA GH it increases GH pulses in all 4 known mechanisms which in turn increases serum IGF-1 levels and human growth levels resulting in increased nitrogen retention.
Clinical studies have shown ALPHA GH can be used for a multitude of methods from growing muscle mass to getting shredded. Some other noticeable benefits include rapidly Increased Fat Oxidation in other words fat loss. noticeable Increases in lean muscle mass, Anti-aging effects such as tightening of the skin and healing of old injuries along with healing of bones tendons and ligaments so fantastic for those suffering from ongoing niggling but foremost frustrating injuries.
ALPHA LGD BY ALPHA BREED
ALPHA LGD’S active ingredient is an ultra-concentrated highly anabolic non-steroidal oral liquid that binds with Androgen Receptor which produces results similar to many well-known anabolics. It is the closest product that can be equated to an anabolic in terms of strength. Clinical studies have shown this compound Boasts huge benefits hence this breakthrough compound can increase size, fullness and strength to its uppermost limits. ALPHA LGD is the strongest of all the RP products in terms of the size that can be gained.
ALPHA RAD BY ALPHA BREED
ALPHA RAD mimics the effects of testosterone without being a hormone and while having none of the side effects of testosterone. It therefore increases lean muscle mass and reduces body fat simultaneously. ALPHA RAD also selectively targets androgen receptors in the brain making it neuroprotective, many users also report an increase in memory and faster brain reaction times while using ALPHA RAD. Studies with (ALPHA RAD) have shown an incremental increase in lean mass which increases with the dose. At the same time, it creates a loss of fat tissue and aided in the preservation of muscle tissue with its anti-catabolic effects.
SHRED STACK ALPHA CARDIO + ALPHA SX BY ALPHA BREED
The Shred Stack involves a combination of the two most aggressive compounds to achieve Body fat reduction and muscle hardening ALPHA BREED has to offer, the utilisation of these two products creates an ultra-thermogenic environment for the subject to allow rapid drops in body fat whilst being able to subsequently build lean muscle tissue simultaneously. The subject will also notice fantastic muscle hardness and shape along with massive leaps in cardiac output superseding all current performance and body composition as the two compounds work hand in hand in two different pathways through androgen selectivity and attachment to the PPAR receptor to create the perfect fat loss matrix. All ALPHA BREED products are >99% in Purity.
MASS STACK ALPHA GH + ALPHA LGD BY ALPHA BREED
The Mass stack involves a combination of the two most anabolic compunds ALPHA BREED has to offer. The utilisation of these two products creates an ultra-anabolic environment for the subject to allow rapid build ups in lean muscle tissue all whilst reducing body fat. The subject will also notice massive gains in overall weight and strength superseding all current performance and body composition as the two compounds work hand in hand in two different pathways through androgen selectivity and IGF production to create the perfect Anabolic matrix.
RECOVERY STACK ALPHA GH + ALPHA OSTA BY ALPHA BREED
The Lean muscle/Heal stack involves a combination of the two most sought-after compounds for not only muscle building but also Joint, tendon, ligament, bone health and repair ALPHA BREED has to offer, the utilisation of these two products creates the perfect environment for the subject to allow rapid build ups in lean muscle tissue all whilst reducing body fat along with managing to heal and add comfort to niggling or even long-term injuries. The subject will also notice substantial gains in lean muscle tissue along with a great build-up of strength superseding all current performance and body composition as the two compounds work hand in hand in two different pathways through androgen selectivity and IGF production to create the perfect matrix of both muscle building and overall healing.
***powersupps.com.au does not sell SARMS products on this website. Please refer to https://nextgensupps.com.au for sales***
KINETIC BANDS
What are Kinetic Bands?
Kinetic Bands are worn just above the knees and are designed to activate and strengthen muscles in the legs, hips, hip flexors, glutes, and core during physical activity. Strengthening these areas can help you increase running speed, agility, and vertical jump height while improving balance, flexibility, and stamina through resistance training, all without changing your normal workout routine.
How do I wear Kinetic Bands
Kinetic Bands are easy to use, very affordable and allow athletes of all ages and abilities to improve their skills. They are safe, compact and can be used almost anywhere; at home, the office or while practicing your specific sport and all without changing your normal workout routine.
STEP 1: Remove both velcro leg straps from the bag and secure them one inch above the knee on each leg.
STEP 2: The metal rings should be on the outside of each leg and the Kinetic Bands logo should be facing the front on both legs.
STEP 3: Secure resistance bands to the metal rings on each leg fastening the longer band between the front rings and the shorter band between the back rings.
STEP 4: Now train as you normally would and get twice the benefits.
Training with Kinetic Bands
We recommend training in two areas.
- Basic Core Development
- Sport Specific Training
Training in both of these areas will help develop speed, strength, power, quickness, explosion and endurance.
Basic Core Development
The key to basic core development is to begin working the quads, hams strings, glutes, abs, hips and hip flexors. All athletes need to work these areas and tend to neglect them. The hips are vital for athletic speed development.
We suggest starting with 3-5 of these basic Core development exercises and rotating them each week. Keep in mind that resistance training provides you with twice the benefit so 10-15 minutes, 3-4 times per week is plenty.
2-3 sets of 10 reps each: knee ups; step ups on to bench; squats; squat jumps; lunges (forward, side and back); leg raises (forward, side and back).
Sport Specific Training
Most sport specific drills and exercises can be performed while training with Kinetic Bands.
Although sport specific training can vary depending on the sport (i.e.: sprints for track, court drills for basketball, base running/base stealing for softball and baseball, field drills for soccer, etc.), speed development is an important aspect of improving athletic performance in all sports.
We suggest running 2-3 reps with the bands and 2 reps without, working to maintain max velocity or near max velocity for as long as possible. This will help improve hip strength and increase explosion which is important for sprints, base running, change of direction, etc.
5X5 WORKOUT PROGRAM
The 5X5 Workout Routine
If you want to increase your strength as well as your muscle size, and maybe burn off some excess fat at the same time, there’s probably no better way of doing it than with a 5X5 workout routine. The 5×5 routine is great for beginners, people who have hit a plateau in their results or just people looking to spice up their routine with some compound lifts.
The 5X5 system of training has been used for decades and is still one of the most popular training protocols around for the simple reason that it is so effective.
Arnold Schwarzenegger used it in his training to lay down a solid foundation well before he ever used body part splits or higher rep training. And the method was further popularised in the 1970’s by legendary football strength coach Bill Starr, who used it to train all his athletes.
What Is The 5X5 Workout Program?
As its name suggests, a 5X5 workout is simply a program of exercises performed for 5 sets of 5 repetitions each. However there are a number of different ways you can actually go about doing this, depending on your goals and your stage of development.
5X5 training is best used with the big compound exercises, and it is normally done as a full body workout, although upper/lower splits can be just as effective – especially for those who have been training for a while.
A typical full body routine would involve a squat or a deadlift together with an upper body push and an upper body pull. The 5X5 workout routine offers benefits for both the beginner and the more advanced trainee, depending on the approach taken; the three most common approaches being as follows…
The Sets Across Method
This involves performing all 5 sets of 5 reps with the same weight (after warm-ups), and is an ideal beginner’s workout routine.
5 reps is the optimal number for building strength, and it’s also perfect for practising technique. The reason for this is that form often deteriorates when done for much more than 5 reps, whereas when using reps lower than this the weights tend to get too heavy, which means that form needs to already be established to avoid injury. And by doing 5 sets you’ll have sufficient volume to elicit a good muscle building response too.
When you start with this type of training it’s important to use relatively light weights so you can get a feel for the movements and practice proper technique. Then simply add some weight to the bar on each exercise every time you train. By adding 5kg to your squat and deadlift and 2.5 kg to your other lifts you’ll quickly progress to using some respectable weights, and your size and strength will increase accordingly.
The Ramping Sets Method
This involves doing your first set with a light weight, and then adding weight to the bar each set, so you work up (or ramp up) to one top weight set of 5. For example, you might start an exercise with 60kg for your first set, then increase to 75kg for your next set, then 90kg, then 105kg and finally 120kg for your final maximum weight set.
This works better for more advanced people, as doing 5 sets of 5 with the same weight will eventually become too taxing (as the weights become much heavier), and you’ll find you’ll be unable to recover from it properly.
The Partial Ramp
This is where you ramp up your first two or three sets and then do your final two or three sets with the same weight. The partial ramp is an intermediate stage between the above two methods.
This method is very popular for testing you strength by ramping it up until you struggle to get the 5 reps then you can just stay on that weight and push through to get the 5 sets of 5 reps.
How to set the 5×5 program out
Probably the best way to put the method into practice is to do two different full body workouts, and alternate these over three weekly training sessions, so each is worked three times every two weeks.
The recommended workouts are as follows…
Workout A
Squat 5X5
Bench Press 5X5
Barbell Row 5X5
Workout B
Deadlift 5X5
Overhead Press 5X5
Chin Ups 5X5
It’s important to perform all exercises with proper form and a full range of movement if you want to get the best results from them. Ensure that in the squat you go right down until the tops of your thighs are parallel to the floor. With the bench press the bar should touch your chest with a slight pause at the bottom and then power up.
If you are not getting the results you want with your current routine or if you are looking for the ideal workout routine to get started with, give the 5X5 workout a try to let me know how you get on.
If you have any questions on this program feel free to send me an email and we can go over it in finer detail.
Supplement Tips for Mass Gaining
CREATINE MONOHYDRATE is also another great product for strength and Mass Gains.
Physical Jobs and Weight Training (Part 2)
PHYSICAL JOBS AND WEIGHT TRAINING
PART 2 – EATING + RECOVERY
A LOT of people are deliberately shooting themselves in the foot with this one.
The advice given in Part 1 of the Blog on training and programming works. They have worked for me and many other people. However, if you aren’t eating enough calories to meet the demands of your highly physical lifestyle, you WILL NOT be able to make noticeable progress and you might even lose weight over time. I CAN NOT STRESS THIS ENOUGH!!!
Eat a combination of fats, slow-digesting carbohydrates, and protein. No doubt this scenario has played out before: it’s lunch time at work and the co-workers go somewhere to pick up a couple of burgers with fries. The temptation to follow their path is strong. The alluring smell coming out of the burgers – even stronger. But to maintain high energy with a physical job throughout the day, we need to be feeding our body with quality foods containing complex carbs, healthy fats and protein.
Eating nothing but fast food junk every day is not only bad for your health but it often causes bloating and energy crashes. Does this mean you can’t enjoy a burger at lunch now and then? DEFINITELY NOT. Indulging in a bit of guilty pleasure foods is not going to set you back, in fact it can help you stay on track with hitting your macro nutrient requirements on days and make steady progress without feeling like you’re giving up everything you like.
It will be too hard for me to go into specifics when it comes to giving out examples of eating plans and there are too many different types of people. A general plan will not suit most people. Instead here are some tips and additions that you might be able to include into your own day.
8 Tips For GETTING MORE FOOD IN WHILE WORKING A PHYSICAL JOB
- Prepare your own meals! You can’t get the food that you need from the corner store.
- Low GI carbohydrates for sustained energy. Rice, Sweet Potato and Pasta will benefit you most.
- Adding OATS to protein shakes gives you extra calories plus is a quick alternative if you are low on time.
- Ensure that you get 30g+ of protein per meal.
- If you don’t eat breakfast because you think you “get up to early” … WELL GET UP EARLIER! Stop Making Excuses.
- Consider using a high calorie shake/weight gainer shake if you go long periods without eating or only get one break through the day. This will tie you over until your next meal. You can even get straight carbohydrate powder and add it to protein shakes if you want to control the carbs or go with adding oats.
- Almonds are your best way of adding ‘good fats’ to your meals. They are also full of good calories so try adding 20 or so to each meal.
- Keep a pack of Rice Cakes and some small tins of tuna in the esky in case an 8-hour day turns into a 12-hour day. Better to be over prepared then hitting the gym on an empty stomach!
Don’t forget to drink water throughout the day
Of course, this was coming up. Proper hydration IS KEY when working a physical job and can be the difference between feeling alert, focused and energetic opposed to feeling crappy, depressed and lethargic. There are frequently times when you are so rushed you forget to even hydrate yourself which overall will slow you down later in the day. How much water should you drink? Minimum 5 Litres a day for anyone who has a physical job and that can even increase in summer. If you are looking to go one step further you can even drink an EAA (Essential Amino Acid) mix which will help replenish the amino acids that you are burning throughout the day. By consuming some EAA’s while working I can almost guarantee you will feel much better at the end of the day and have more energy for your workout! PLUS drinking water can get so boring, by mixing the EAA blends you will end up drinking more water in the long run.
Two products that worked for me:
JD Nutraceuticals MUSCLE SALVATION
Cyborg Sport ULTRA LEAAN PROTEIN
Get 7 to 9 hours of sleep per night
More advice that you have heard before…. the simple fact is – there is no way around it. Sleep is essential for us. It allows for our body and central nervous system to recuperate and getting enough for your individual needs is crucial not only to maintain a good balance between working out and having a physical job but to improve all areas of your life, as well.
I have used several sleep formula products all of which have benefited. Some stronger than others and it comes down to trial and error and possibly changing the dose that is given on the product information to suit individual need.
In Summary
Some days will feel overwhelming. Change the workout to suit the day you have had and get it done. You’ll be proud of yourself. Hopefully this post has been a bit of help to you if you’re struggling to balance a highly physical job with working out.
I’d be lying to you if I said that even though there are many approaches and tactics, there won’t be bad days. Days where you simply feel tired and fatigued and going to the gym feels much more like a chore rather than something you love doing that brings value to your life. Those are the days where most of all, you should listen to your body. Don’t try to power through a workout if you don’t feel well. Take a step back, use lighter weights, have a de-load week, or restructure your entire program if you must.
If you would like more advice on the topic feel free to send me an email. All customers of Power Supps receive FREE custom training and eating plans. With over 14 years of training experience and having worked construction for 7 of those, making hard gains has somewhat become a specialty of mine.
PHYSICAL JOBS AND WEIGHT TRAINING (Part 1)
PHYSICAL JOBS AND WEIGHT TRAINING
PART 1 – TRAINING AND PROGRAMMING
The feeling when it hits 5pm, after 10 hours of physical labour would leave most people happy the day is over… but not for you. You know you need to get your workout in. Even though you might feel exhausted from all the forming, mixing, lifting, pushing, or digging done, you still want to get to the gym and have an awesome workout.
And it is completely understood as the person writing the article is an ex formwork carpenter who built high rises. The thirst for self-improvement is always there. The well-known fact that you need to earn a living is there as well but the thought of not going to the gym is out of the picture. This is something you love, it brings joy to your day and you feel proud after hitting that new PR.
I’ve been in your shoes, so I can empathise with you on the subject when it comes to working a physical job and weight training. Some insight into what worked for me and what didn’t. Tips and tricks that I used when bulking or cutting. Motivation that pushed me to get to the gym while doing 60+ hours a week of physically demanding work which doesn’t include the 2 hours of travel a day.
Experiment with your training volume, frequency, and intensity.
1.Reducing training volume
Depending on the length of the day (12 hours) or the intensity of the day (middle of summer) it can pay to reduce the overall volume of the workout. If you can get your head around putting more into each set and make it quality, you reduce the chance of the day effecting your workout. Dragging your workout on set after set will not benefit you at all.
2.Reducing the amount of high intensity sets
By reducing the amount of sets that you go to complete failure at the start, it will allow more effort to be used at the end of the workout. This means you only do one overload set per exercise instead of doing 3 or 4 at maximal effort.
3.Having a de-load/rest week
De-loading is an essential part of any good program. The idea is, you train hard for 8-12 weeks and after that, you have a de-load or complete week off the gym. During a de-load week, you can either reduce your training volume, intensity or both by about 50%. No taking sets to failure. No endless workouts. You go in, get it done and leave. To truly reap the benefits of such a week, your workouts need to be light. Give your body a break from the physical activities for a week.
4.Reducing training frequency
This is one I ALWAYS found hard to do, but when I eventually cut back I found my weights started increasing again.
A normal Training Schedule would look something like this:
Monday: Chest and core
Tuesday: Back and traps
Wednesday: Off
Thursday: Legs
Friday: Shoulders and Abs
Saturday: Biceps, triceps and calves
Sunday: Off
When bulking, this schedule works perfectly. Eating plenty of calories to support the highly active week plus training 5 days a week. When Cutting your body is under increased stress due to the calorie restriction PLUS training 5 days a week PLUS working a physical job…you can see what is going to happen eventually.
*Remember listen to your body!*
Cut back on training volume first, followed by a reduction in the amount of high intensity sets on compound lifts and then start combining muscle groups together and cutting back 1 to 2 days a week from the normal schedule.
Example of 1 day reduction:
Monday: Chest, triceps and core
Tuesday: Back, biceps and traps
Wednesday: Off
Thursday: Legs
Friday: Shoulders and Abs
Saturday: Off
Sunday:Off
And 2 day reduction:
Monday: Chest, triceps, shoulders
Tuesday: Off
Wednesday: Legs and core
Thursday: Off
Friday: Back, biceps and traps
Saturday: Off
Sunday: Off
Training a 3-day split works well for maintenance if work volume increases and making it to the gym can get hard. Running yourself into the ground trying to get to the gym will NOT benefit you as much as recovering and hitting the gym less frequently.
5.Consider different training times
To get a better understanding of your body, experiment with different training times and see what works best for you. Remember: give it a few weeks before drawing conclusions.
Early morning before work
The idea behind this approach is you get up, have a small pre-workout meal with at least 40-50 grams of carbs and then hit the gym. You can also train fasted. Just take 5-10 grams of BCAA’s prior to training + add some fast acting carbs for energy.
Pros of early morning training:
– Energizes and uplifts you for the entire day to come.
– You get to have your evenings after work free to socialize and relax with family.
– You will generally feel much more energetic and sharp compared to training after work.
Cons of early morning training:
– You should have extra-long warm up sessions. A good idea is to have a hot shower upon waking, as well.
– You might have a very hard time starting your workout due to sleepiness.
– You should wake up earlier than usual to prepare for working out.
Late at night after a good meal when you finish work
This is yet another good option because you get to head home after work, eat a good meal and then workout. You’ll feel rested and ready to hit the weights. Here are just 3 tips to help you optimize training later at night:
– Don’t have a huge pre-workout meal after work. If you have 1200 calories left for the day, split them in half or 60/40 but leave some calories for a post-workout meal.
– Try not to relax for too long as you might cool down and loose motivation.
– Personally, I prefer training straight after work. I would always stay back at work and eat a full meal then go straight to the gym – which was about an hour away. I would drink Pre-Workout about 15 minutes from getting to the gym, have a quick shower when I got there and hit the weights straight away.
Pros of training late at night:
– You get to fuel your body with food for a better and more productive workout.
– You get a chance to unwind and relax for a while after work to get your head in the game.
– Generally has a better atmosphere at this time of the day + chance for a spot if needed.
Cons of training late at night:
– You might start feeling tired and unmotivated to get going after 1-2 hours at home.
– Your post-workout meal or Pre-Workout could make it harder for you to fall asleep.
6.Hardest workouts on off days
This is yet another good way to get some of your workouts in without feeling overwhelmed during the work week. If you work Monday through Friday and have the weekend off, this schedule can work great for you.
Monday: Chest and Bi’s
Tuesday: Off
Wednesday: Back and Tri’s
Thursday: Off
Friday: Shoulders and Core
Saturday: Legs
Sunday: Off
By training legs on a Saturday, it gives you the opportunity to:
– SLEEP IN!
– Get a decent meal in if you are used to training fasted
– Give yourself longer to train which can be very beneficial when it comes to legs.
– More time to recover/stretch post workout
Hopefully the above will give you some extra tips and tricks to getting the most out of training when you have a physical job! Stay tuned for part 2 of the blog which will cover EATING + RECOVERY.
10 TIPS TO LOSE WEIGHT AND GET HEALTHY
How to LOSE WEIGHT and get HEALTHY!
It’s the start of a new year and everyone is in full swing with their new year resolutions – TO LOSE WEIGHT AND GET HEALTHY…Or are they?
Here is 10 tips that can help you achieve your new years resolution and MAINTAIN it during the year. This way you can think of a NEW RESOLUTION for next year and not repeat the same one year after year!
1.PREPARATION IS KEY TO LOSE WEIGHT AND GET HEALTHY
You’ve got to prep your food! This means preparing your own meals, so when you’re leaving the house, you’ve got your lunch and your dinner sorted. This is the most important tip if you are trying to lose weight!
2: DRINK MORE WATER
A lot of people don’t drink enough water! A hydrated body burns more fat, so try and drink two to four litres a day to stay healthy.
3: DON’T FEAR CARBS
It seems that everyone that’s starting a diet is like, ‘Low-carbs – cut the carbs, can’t eat that’, but you can eat carbs! You’ve got to eat them at the right time, for instance eat it after you train, to refuel and not right before bed!
4: EAT MORE FATS
Don’t be frightened of fats! Things like eggs, avacado, almonds and saturated fats are actually really good for you and to stay healthy. Some people even lose more weight by eating a high fat-high protein diet!!!
5: DO HIIT CARDIO
20-30 minutes a day, four to five days a week. It’s high-intensity training mixing body weight exercises and cardio. You WILL burn loads of calories, and you don’t even need a gym membership!
6. GET YOUR CUPBOARD ESSENTIALS
You need to have healthy snacks or ingredients to prepare a quick meal in case you are on the go. So you’ve got things like curry powder, coconut milk, spinach, tomatoes and eggs (great for making omelettes) or even as simple as tins of tuna on thin rice cakes! It is extremely hard to lose weight if you rely on buying your meals…not to mention EXPENSIVE!
7. TAKE BEFORE AND AFTER PICTURES
They are a really great way of seeing your progress over time, as opposed to looking in the mirror every day and thinking you have not changed. As you tone up and lose weight at the same time your body shape will change. Which leads me to the next tip…
8. THROW AWAY THE DAMN SCALES!!!
What is known as the ‘sad step’! You can have the greatest workout and the most enjoyable session but as soon as you step on those scales, it can get depressing. The scales don’t track if you lose weight because you could be building muscle at the same time!! Instead take measurements of key areas like thighs, stomach, arms and use those in conjunction with progress photos.
9. PLAN LIKE A WINNER
Plan your meals and training into the week ahead. Get a seven-day planner and you can write what you’re going to have for breakfast, lunch and dinner and what times of the day you are going to workout. Little things like that may seem a bit silly, but it’s practical and if you follow it, it’s much easier to sustain.
10. ALLOW YOURSELF TREATS!
Don’t be afraid to get a bit guilty on the weekends. If you like having a drink and if you like treating yourself to a little tub of ice cream, it’s fine and healthy! You have worked hard all week, been eating and preparing meals and been training towards your goal to lose weight. A cheat meal here and there rewards the hard work, helps you maintain a healthy balance and lets you socialise as per normal!
Following those 10 simple and basic tips should keep you healthy and help you to lose weight. Take small steps and do everything in stages! This is not an overnight process but more a lifestyle change to improve quality of life and health.
