John Blaze Workout Video
Posted on | June 17, 2009 | No Comments
I came across this Video and was pretty impressed with the strength of this guy’s shoulders. Not only is he strong, but he has a tremendous amount of endurance. Check out the video.
3 Supersets to Increase your Bench Press
Posted on | June 6, 2009 | No Comments
The bench press is one of the most prestigious and sought after exercises to accomplish in the gym. Some people see the bench press as a way to help them get stronger and more muscular while others use it as a test of manhood. Whatever the case is, the bench press is a great exercise that builds strength, power, and size. It’s also one of those exercises that you experience great joy and elation when you reach and break through your plateaus. I have performed a lot of bench press in my day; from incline to Flat, barbell to dumbbell, so I have tried and tested lots of different routines and exercises to find out what works, and what doesn’t. In my experience, aside from Supersets, Dropsets are also great ways to improve your weightlifting woes.
If you are like most, you may have been stuck at a plateau that you can’t seem to get past. Bench pressing 225 lbs may be a goal to someone just like you, just like benching 315 lbs or 405 lbs is a goal to others. It’s a sense of confidence to be able to break through plateaus and bench press more than you ever have before. It’s also a sense of pride to get a pat on the back from your workout friends when you break new ground that you haven’t traveled on before.
Below are 3 different supersets I have performed to helped increase my bench press to levels that I didn’t think I would have been able to achieve before. I can now perform 315 lbs on barbell flat bench press and 275 lbs bench press on incline barbell.
Cable Flyes to Flat barbell bench press
I typically bring a flat bench over and set it in between the cable system. I set up the D-handles at the bottom of the cable pulley system and perform the flyes while lying on my back. Remember to keep your arms in an arc when bringing your palms towards each other.
I typically use 80 lbs and perform 10-12 reps.
As soon as I am done, I have my workout partner hand me the Barbell (135 lbs) and I perform as many reps as possible. After about 12-14 reps, I hand the barbell off to my partner and rest until my next set.
When I perform this exercise, it is usually the 4th exercise in my workout on Chest day.
Flat Barbell Bench Press to elevated Push Ups
I perform 10-12 reps of my flat barbell bench press. As soon as I finish the set, I perform push ups with my feet elevated on the bench. I try and do as many as possible until I reach failure.
Medicine Ball Push Ups to alternative dumbbell bench press
With your right hand on the medicine ball and the left one on the floor, Perform a push up. Then roll the ball over to your left hand and your right one on the floor, do another push up.
Repeat for 10 reps on each side. Next, lie on a bench and perform a dumbbell bench press, one arm at a time. When you bring down the dumbbell in your right hand, press up the dumbbell in your left. Repeat until failure.
Doing these 3 different superset exercises added in with your regular workouts will drastically increase your bench press as well as your other workouts. You not only will have more defined, fuller pecs, but your endurance and stamina will increase as well. You will notice a dramatic change in your workouts because you will be stronger and have more power in your lifts.
Tags: 315 lbs bench press > barbell bench press > Bench Press > build strength and power > Cable flyes > drop-set > dumbbell bench press > how to break through plateaus > medicine ball pushups > superset
Cro Cop Training Highlight
Posted on | June 1, 2009 | No Comments
With UFC 99 coming up June 13th in Cologne Germany, former PRIDE openweight champ and K-1 kickboxer Mirko “Cro-Cop” Filipovic, (24-6-2) is returning to fight Mustafa Al-Turk (6-4) in an anticipated heavyweight match-up. Mirko is one of my favorite fighters so I am excited to watch this fight.
Below is a training video in how Mirko prepares for his fights.
Tags: Cologne > Cro Cop Filipovic > Germany > Mustafa Al Turk > Training Video > UFC > UFC 99 > UFC Heavyweight Mirko Cro Cop
Day 6 of the 21 Day Supplement Trial
Posted on | June 1, 2009 | No Comments
For the past week I have been using the Gaspari SuperPump250 and the Animal M-Stak. I have been using both of these supplements every day, taking them at least 45 minutes before each workout. After continuous use for the past 6 days, I have noticed dramatic increases in my workout stamina as well as increased weight in my lifts. I also have felt my arms, shoulders, and chest are more pumped and full. It could be partially psychological, but it’s also very physical as well. Another good thing is that my head doesn’t feel the rush that it did during the first 2 days of using these supplements. At first my head felt jittery, but now as my body has got used to the supplements swimming around in my blood, it feels great.
My lift yesterday was one of the stronger lifts I have had in some time. Performing flat barbell bench press of 275 lbs for 6 reps is more progress accomplished than I have made in some time. With that ability accomplished, I feel encouraged to continue using these supplements to hopefully increase my bench press to 315 lbs again. For someone like me who doesn’t necessarily do a lot of flat bench press, I feel really motivated to continue to work towards my goal.
I highly recommend both the Gaspari SuperPump 250 and Universal Animal M-Stak products.
Tags: bodybuilding supplements > flat barbell bench press > Gaspari SuperPump 250 > increased stamina > increased weight lifts > Supplements > Universal Animal M-Stak
3 Simple Super-sets to Burn Fat and Help You Burst Through Your Plateaus
Posted on | May 28, 2009 | 1 Comment
Most of us love to workout but don’t have hours and hours to spend in the gym. That’s a luxury that only a handful of people have; professional bodybuilders, the unemployed, and gym employees. That being the case, how can you get a fat burning workout that leaves your muscles pumped in only a short amount of time?
Super-set your way to building muscle and burning fat.
Drop-sets are great ways to burn fat but Super-sets really help you blast that unwanted fat. To complete a super-set you complete one workout and immediately move on to the next without leaving any time for your body to rest. By working out different muscle areas, you’re maximizing the output of your muscles without exhausting them to failure so you can’t perform any more reps.
Exercise #1
• Seated Close Grip Rows with elevated Push ups
~Perform 4 sets x 12 reps each
Exercise #2
• Incline Barbell Bench Press with Dumbbell Bicep Curls
~Perform 4 sets x 12 reps each
Exercise #3
• Squats with Dumbbell Lunges (Timed exercises)
~Perform 1 minute of Squats, then 1 minute straight of Dumbbell Lunges. Repeat
Tags: build muscle > burn fat > dumbbell bicep curls > elevated push ups > exercises to burn fat > incline barbell bench press > lunges > muscle pump > seated close grip rows > squats > super-set
Increase Your Muscle Mass and Strength Gains with Drop-sets
Posted on | May 26, 2009 | 3 Comments
If you are looking for a workout that increases your strength while helping you blast past weight lifting plateaus, drop-sets may be just the perfect thing to add to your workout. I use drop-sets for almost every body part I work out, and the best thing about them is that they are a quick and easy way to finish your workout. Drop-sets can be applied for back, chest, arms, legs, and shoulder workouts, and should be completed on your final set to get a maximum pump. Your muscles will be so filled with blood that you will feel muscle growth almost immediately. The key here is not to do a drop-set too early in your workout because you may not be able to perform the rest of your exercises.
How a drop set is done is by performing an exercise at a set amount of weight, for instance 225 lbs on squats. As soon as you complete the set, put the bar down while your partner reduces the weight by anywhere between 33%-50%. In this instance, he/she pulls off one plate from each side and reduces the weight down to 135 lbs. Perform another set at that weight with minimal rest in between. Depending on how much weight you are drop-setting, you can drop it again, as I do for Squats.
My workout for tomorrow is Chest, and a great chest routine with a finishing drop-set is doing Flat Barbell Bench Press.
Flat Bench Press:
• Set 1 - 135 lbs x 18 reps
• Set 2 – 135 lbs x 15 reps
• Set 3 – 225 lbs x 10 reps
• Set 4 – 275 x 8 reps
• Set 5 – drop set = 275 lbs x # reps, then 185 lbs x # reps, then 135 lbs x # reps. Maintain minimum rest in between sets. No more than 10-20 seconds.
By performing this routine on a consistent basis at least once a week, you will be able to lift more weight, build muscle mass faster, and grow stronger in less time. It is best to start out with weight that you can perform at least 10 reps with and build from there.
Give it a try for a few weeks and see how quick you see results.
Tags: barbell bench press > building muscle > burn fat > drop-set > Flat Bench > gaining strength > increase your repetitions > muscle mass > muscle pump
21 days of Supplements to Build a Better Body
Posted on | May 25, 2009 | 1 Comment
Im not usually a person that likes to use supplements when I work out, although I have used some in the past. Products such as creatine and NO Explode are things I have found success with it, but not enough to actually continue using them. It could be that I never really followed the directions close enough, or it could be a handful of other reasons. Whatever the case is, I have decided to give it another shot and try something new to help me improve on my weightlifting gains.
The first thing I am trying is Gaspari Nutrition SuperPump 250 which is a Nitric Oxide enhancer. It is taken to help promote explosive increases in lean mass and muscle size, evenso in your very first workout. SuperPump250 has also been shown to illicit a simultaneous reduction in unwanted body fat, as stated by the company.
Day1 SuperPump 250
I did notice a pretty extreme pump in my workout. My arms felt full and strong, and I did feel like my muscles were a bit larger today. They felt pumped for a good hour or 2 after my workout.
The other supplement I am trying is Universal M-Stak which promises to pack on more lean muscle and help you lift heavier weights. I’ve always been skeptical of supplements like these but I figured I would give it a shot. The one thing I noticed right away is that the packaging is dark and ominous, like you are about to embark on a muscle building odyssey. The pills themselves come in a packet, with very large pills that you need to swallow down.
Day 1 Universal M-Stak
I definitely felt the pills going to work. My body was fatigued but my mind was still ready to work out. I felt strong, but I didn’t push much more weight than I usually do. What I DID notice was that I had the energy to keep lifting for a while longer than normal.
For the next 21 days I am going to be taking these 2 supplements 30-45 minutes before each workout and seeing if I notice any results. I should hopefully be experiencing growths in strength and muscle mass.
During this time I will be increasing my food consumption, but only good foods that won’t be adding or putting on additional fat. I will still be maintaining my cardiovascular routines and still working towards burning fat.
I will be writing to see how my results pan out. Stay tuned.
Tags: creatine > Gaspari Nutrition SuperPump 250 > increase weightlifting gains > nitric oxide > no explode > pack on lean mass > Supplements > Universal M Stak
Hill Sprints to Burn Fat
Posted on | May 22, 2009 | No Comments
Hill runs and sprints great ways to increase your endurance and burn fat all while enjoying fresh air and soaking up the sun’s rays. I typically run a 4 mile loop in the neighborhoods surrounding my house a few days a week, but that got a little old. Little did I know that within one mile of my house there were a few pretty steep hills that would add some zest to my running workout. How I found these hills was by simply running off the beaten path I normally take and seeing what other options are out there. By doing so, not only did I find new running trails but I also get to look at my surrounding neighborhoods that I typically did not see. I am fortunate to live in a beautiful area in Los Gatos, Ca where there are spectacular homes and parks that I get to enjoy looking at while I run.
I try to run this hill a minimum of 5 times, sprinting on the ways up, walking on the way down. If you are really feeling adventurous you can run up to 10 times depending on your athletic ability. After a few times running on the hill your legs start to feel like you’re carrying 1,000 pounds of concrete on your back while your heart feels like it is about to burst out of your chest. You know this workout is extremely effective because your lungs are burning already when you’re barely halfway up the hill.
It is best to incorporate at least a few days of roadwork, running, or some kind of heart-pumping cardiovascular work mixed in weight a weight training program. This will ensure you to maintain a leaner and more muscular physique, helping you to burn fat and build muscle much easier.
Tags: heart pumping cardiovascular > Hill runs > Hill sprints > lungs are burning > roadwork > sprinting up the hill
How To Perform The Clean and Press
Posted on | May 20, 2009 | No Comments
Today’s Workout consists of learning the proper technique to perform a barbell clean and press.
For those of you who already use the clean and press in your workouts you are already well ahead of the curve. The clean and press is a great exercise and one of the best ways to help you build muscle, burn fat, and help build overall muscle body density. This is essential for developing raw power, strength, and explosion that can translate into better sports performance. Football players and MMA fighters are among the many athletes who utilize this exercise thanks to its endurance and explosive qualities.
You can use this as a warm up, an exercises by itself, or part of a circuit training routine. It all depends on what your goal is and what you’re using this exercise is for.
You have to be careful when performing this exercise to use strict form, not wrenching your back, and using a proper amount of weight that you can do 10 reps “clean”. I have posted pics below outlining each step of the exercise:
Step #1
Stand with Your feet slightly wider than Shoulder width apart. Grab a barbell (palms in) with your hands at the same width as your feet.
Step #2
Drive the barbell up from the floor, deadlifting it with your legs, pulling the bar up like an upright row.
Step #3
Catch the barbell and drop your body underneath it, all in one fluid motion. Hold the barbell steady against your chest as if you are doing a push press.
Step #4
Drive the weight up, extending your arms. Bring the barbell back down in the same motion as you did on the way up, until you are back starting at the floor again.
Repeat this for at least 10 reps per set.
Tags: and explosion > Barbell Clean and press > better sports performance > build muscle burn fat > circuit training routine > developing raw power > endurance and explosive qualities > help build overall muscle body density > strength > strict form
Mirko Cro Cop is BACK in the UFC
Posted on | May 19, 2009 | No Comments
Mirko “Cro Cop” Filipovic is back in the UFC. At 24-6-2, he is going to be fighting fellow heavyweight Mustafa Al Turk, 6-4, at UFC 99 in Cologne, Germany.
I am pretty excited about this return because Cro Cop has been one of my favorite fighters for many many years since his K-1 days where he was knocking people’s heads off with his famous left leg kick.
Many critics say that he is washed up and that he isn’t the same fighter anymore after having a very disappointing UFC run at 1 win and 2 losses. He also has now made it on the other end of a highlight reel receiving a vicious head kick from UFC Heavyweight Gabriel Gonzaga. Those things aside, he is still one of the most feared strikers to ever step foot into a combat arena.
Regardless of how he does, he is a legend in the sport and is known as one of the most lethal strikers to have ever competed. If you look at a lot of K-1 guys who transition to MMA, he has faired as one of the best to have succeeded. Love him or hate him, he is an exciting to fighter to watch.
I’ve posted a video here of some of his finest moments.
Tags: Cologne > famous left leg kick > Gabriel Gonzaga > Germany > k-1 > Mirko Filipovic > Mustafa Al Turk > UFC 99 > UFC Heavyweight Mirko Cro Cop