What Women just starting should know

There is no “one size fits all” plan and whilst following a generic plan can help you get started, it is often a frustrating path. The best investment you can make is to get yourself a trainer. A trainer who will design and individualize a training and nutrition plan specifically for you, your goals and needs. You will start out doing things the RIGHT way, instead of just randomly going in and doing whatever you feel like when you feel like. The benefits of having a trainer also includes accountability (which is very important), having someone there to show you the correct technique for each exercise (also very important – poor form leads to injury, ineffective and inefficient training, and is detrimental overall), and teach you about what you are doing and why, so that you can understand everything, with the eventual goal of being able to know what to do for yourself.

Training

Learn and understand the importance of resistance training, cardio should not be the focus (in all honesty, you do not even have to do cardio to get the figure you want, but as you get more experienced with training or want to improve your cardiovascular fitness, then it can be beneficial to include).

Weights

Anything from two to four days of training per week is ideal to start with, especially in the gym. Each body part should be trained once a week, giving it plenty of time to recover before the next training session for the same body part.

Resistance exercises you should be doing are multi-joint, compound exercises, as they use more than one muscle, and are the most effective for not only building muscle, but also in burning fat. Compound exercises require more body parts  to perform than isolation exercises. The best compound exercises that you can do are the squat and the dead-lift  as they use pretty much every muscle in your body. Other compound exercises that are good to include are the power clean, bench press, shoulder press, pull-ups, dips, and calf raises (the only isolation exercise that’s really good).

Complete at least two exercises for each muscle group, with four sets of 6-10 (even up to 12) reps per exercise, with 1-2 minutes recovery in between. Always lift as heavy as you can for the number of reps you are set; the weight should challenge you... if it is too easy, you are not doing yourself any favors.

Be sure that you always use good form for EVERY exercise; otherwise you are putting yourself at risk for injury. All reps should be controlled and with good form. It is not about how much you can lift, but how well you lift. You WILL get stronger as you keep at it.

An ideal training time is 40 - 45 minutes; otherwise you become too catabolic and can end up losing muscle, which is not desirable.

So that your body does not get used to your training and stop adapting, every 4 - 12 weeks make small adjustments to your weight sessions. Adjustments do not have to be drastic and simply increasing the weight for the same session from one week to the next is a change that can make a difference. Other adjustments can include changing the order of exercises in a session or the number of sets and/or reps that you do for an exercise (and it only needs to be one exercise changed at a time, small adjustments over the weeks, not a complete overhaul of everything!).

Cardio

If you ARE going to do cardio, make it as efficient and effective as possible. If you do High Intensity Cardio or High Intensity Interval training, you can get the same, if not BETTER results with a brief 12 - 20 minute cardio session instead of spending two or more hours a day doing it! If you feel that you need to do more cardio, then you can add a couple of additional 20 - 30 minute moderate intensity sessions to your training week. Skipping, stair sprinting/running, or rowing, are the next highest calorie burners after sprinting.

Flexibility

Don’t forget about adding in some flexibility exercises, ideally 20 - 30 minutes a day on the days you train, preferably after you have done either cardio or weights, while your muscles are still warm, as this decreases the risk of injury. Stretching makes sure that you can move more freely and easily and helps elongate the muscles, ligaments, and tendons, for overall joint health and fitness.

Consistency

Understand that CONSISTENCY is essential; nothing is achieved without it. If you miss days, don’t stress over it; there is no need to “make up” for them either by doing more on another day - just forget about them and get back on track the next day. Remember the 70/30 Rule: As long as you do everything right 70% of the time, the other 30% allows for when things don’t go as planned because life gets in the way or some other reason.

Efficacy

Never forget that when it comes to exercise more is not always best! You want maximal results for minimal time. You also need to remember that some of this is experimental, and about finding what works best for YOU, since everyone is different and responds differently to different exercise programs.

Healthy Protein Choices & Other foods

Healthy Protein Choices & Other foods

BISON

Comparisons to other meat sources have also shown that bison has a greater concentration of iron as well as the essential fatty acids. Bison has fewer calories and less cholesterol than chicken or fish, 76% less fat than beef, and 68% less fat than chicken, so you get more edible meat for your money. Bison also has 35% more protein than beef, so you can eat 1/3 less and still walk away satisfied.

Bison is also a natural source of creatine and one of the best sources of stearic acid, which is a unique saturated fat that has no impact on your cholesterol level. Bison can also be used interchangeably with beef in most recipes.

SALMON

Protein is important for muscle growth and recovery, which is essential for bodybuilders. Salmon offers nearly the same amounts of protein as beef, chicken and pork. Salmon is low in unhealthy saturated fats, which contribute to high cholesterol, but is rich in omega-3 fatty acids. These healthy fats offer a bounty of benefits, ranging from skin and joint health to combating heart disease.

The omega-3 fats found in salmon will help fight inflammation and keep your joints pain free as your training volume increases. Salmon is also rich in some of the essential minerals like iron, calcium, selenium and phosphorus and vitamins like A, B and D. Selenium, which is very necessary for building up of tissues.

QUINOA

Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster.

Quinoa has higher protein content than wheat, barley, or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more nutritional content than breads or cereals made of refined grains.

Quinoa has a higher than usual protein content for a grain and one serving also packs 33% of your daily zinc needs, a nutrient essential for optimal testosterone. Getting ample starchy carbohydrates first thing in the morning and in the 3-4 hours following your training session is an essential strategy for getting the calories you need and putting those calories to work building muscle instead of having them add to your waistline.

OATS

This muscle building food is very nutritious. Oats contain low fat and high fiber content. Oats are a good source of magnesium, selenium, manganese and phosphorous. Oats are a good source of vitamin B1 and dietary fiber which is useful in lowering your blood sugar. Since oats provide carbohydrates slowly, they are perfect for muscle building.

The continuous provision of energy during the day through rolled oats intake ensures optimum levels of blood sugar. Oats are also high in iron and are a good source of low-fat protein. The protein in oats is almost equivalent to the quality of soy protein, and combined with the dietary fiber, makes it the ideal food to start the day with.

CHIA

Chia seeds are about 20% protein. They are digested and absorbed very easily. This results in rapid transport to the tissue and utilization by the cells. This efficient assimilation makes the Chia very effective when rapid development of tissue takes place, primarily during periods of growth. This would also include regeneration of muscle tissue for conditioning, athletes, weight lifters, etc.

Chia seeds are the richest plant source of Omega-3; they have more Omega-3 fatty acids than any other plant food, (the vital fats that protect against inflammation—such as arthritis—and heart disease). In fact, they contain more Omega-3 than salmon. It has approximately three to ten times the oil concentrations of most grains and one and a half to two times the protein concentrations of other grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins: A, D, E, & K.

AVOCADO

The avocado's high nutrient density makes it an ideal ingredient for bodybuilders on a closely monitored diet. It contains more than twice the calories per gram than protein or carbohydrates making it easier for you to hit your higher than normal calorie targets. Your body also creates hormones and other important signaling molecules essential for muscle growth and good health from fats.

Avocados contain high levels of monounsaturated fats which can prevent the redistribution body fat towards your abs. This will help you keep your midsection tight while your get bigger. Avocados are also a great way to get extra fiber in your diet without filling you up. Half an avocado has 160 calories, 15 grams of heart-healthy unsaturated fat, and only 2 grams saturated fat.

12 steps to Making it happen

1) Find a coach/mentor –
Look for someone who’s already done it. No matter what you’re pursuing, your chances of achieving it with increase dramatically with an experienced advisor in your corner.
2) Plan ahead (carry food with you) –
Most people are unwilling to make this ‘sacrifice’, and put forth the extra effort it takes to plan. The thing is, it really doesn’t take much. Just get started, and make sure you have some quality food with you so you’re not skipping meals (and slowing your metabolism).
3) Drink more water (don’t drink calories) –
I’ve always remembered this quote “Nothing is more anabolic than a well-hydrated muscle” I believe this is true. Sufficient water consumption is the most underrated addition to your muscle building and fat loss goals in my opinion. Drinking plenty of water throughout the day can help curb hunger and stop sugar cravings. Ensuring your muscles are hydrated will also protect you from injury by keeping your joints healthy and lubricated… I like to carry a Nalgene ‘everyday’ reusable 1L bottle with me to class and work (Also helps save money and the Earth ☺)
4) Supplement with Psyllium seed husk –
If I could recommend one supplement you may not have heard of, this would be it. The way we feel is greatly influenced by what’s going on with our gastrointestinal (GI) tract. Psyllium seed husk is a partially fermented fiber supplement that promotes intestinal health, regularity, lowers cholesterol, and prevents various cancers associated with the GI tract. If you are on a low-carbohydrate diet, you may not be getting enough fiber in your diet as it is. Adding twelve grams a day to your shakes and smoothies is an excellent way to ensure you’re consuming enough fiber for healthy digestion and elimination.
5) Grab some Stevia (limit/cut out added sugar) –
Stevia leaf powder is another excellent addition to your supplement drawer. This sweetener is a herb that tastes great on oatmeal, in coffee, smoothies, protein shakes (w/cinnamon), and anywhere you’d normally use sugar. If you like sweet foods, you can potentially save hundreds of empty calories per week.
6) Turn off the TV (watch TED Talks) –
This Christmas I finally had some down time to take a load off and do ‘nothing’ for a change. I decided to turn on the television to see what I’ve been missing. Turns out, I wasn’t missing much because nowadays, ‘TV is nothing but an income and potential sucker”. I have to agree on this one. Unless there’s something specific you have to catch, I recommend you do all you can to cut out as much television as possible. When I turned it off, I instantly thought about all the positive, constructive things I could have done with my time. A few years ago, I discovered these short videos where brilliant people would share their ideas at a conference of all the best minds in their respective fields. “TED talks” on TED.com are an excellent alternative to the tube. If you want, try and watch at least one new talk every day… they’re short, and you’ll learn something interesting and valuable.
7) Change positions (…not what you think!) –
I mean, if you spend a lot of time in front of the computer, at a desk, or doing a lot of sedentary work… hear this: You can increase your focus through movement, and keep your back healthy by increasing the diffusion of nutrients into the vertebral discs. In other words, it can be said that decreased physical activity is directly proportional to back pain. Get up, get your blood flowing every twenty-five minutes or so to refresh your body and mind.
8) Make nutrition easy, and your exercises hard –
The most drastic changes I’ve seen in people usually comes from changes in their diet. This is the main component you want to control in your quest to building a better body. However, taking control of your nutrition habits does not have to be difficult. Choose which food sources you like best, and plan your meals ahead of time in order to reach your specific goals. But what about training…? Of course, we know doing serious work in the gym is critical if you you’re expecting to see any progress. I’ve always found that the harder you can make an exercise, the greater overall effect it will have on your physique. For instance, instead of doing your shoulder presses sitting on a machine… stand up and grab a barbell. This will immediately involve new muscle groups by simultaneously forcing you to maintain your balance during the entire movement. Greater efficiency, effectiveness, and growth… what more could you ask for?!
9) Set realistic, short-term goals –
Too many people quickly get discouraged on their road to improvement. Most of the time, this is because they’re not seeing immediate changes. The key is to be persistent, and patient. A great way to ensure you’re successful, while keeping your motivation high is to set small goals along the way towards your ‘ultimate vision’. Eventually, doing the right things one day at a time will produce amazing results you can truly be proud of.
10) Stand guard at the door of your mind –
There have been countless successful people who’ve written books, recorded audiotapes, and put out videos you can utilize and apply in your own life. Spend your free time listening, reading, and searching for the resources that can empower you. Luckily you usually have a choice, it’s all up to you. Make sure you spend most of your time absorbing materials that can bring new ideas and move you forward.
11) Push yourself to the max –
When you challenge yourself, then succeed-- you create a new set of positive references; your confidence goes up, you learn what you’re capable of, and other difficult tasks of the past become very possible. You can tap into these empowering references any time you want simply by deciding to. The more you force yourself to step outside your comfort zone, the greater your potential for growth and improvement will be. You only have one life, so challenge yourself and go for what you want no matter what anyone else says.
12) Be grateful –
Here (in America) most of us take a lot for granted. The fact that we even have the ability to pursue our fitness aspirations is amazing. The ability to build and sculpt your body and mind is a huge privilege we share. When you consider the fact that three billion people in the world today struggle to survive on US$2/day, we gym goers have it pretty darn good. Start your day thinking of a few things you’re grateful for. Only then can you really tap into your potential and have a fulfilling year.

5 day Planning 1 day at a time

People often ask me for a break down of my workouts for everyday of the week. there are many ways that you can split up the order of how you train each body part. In the video below, I will go over on of my favorite routines, the “5 Day Workout Split”. I believe that this workout split is the best one for putting on muscle mass quickly because it provides you with enough time to give each muscle group a rest and will also allow you the flexibility to work each muscle group to its full potential.

Your Workout Split should look something like this

• Day 1 Chest/ Abs
• Day 2 Back
• Day 3 Legs / Abs
• Day 4 Shoulders
• Day 5 Biceps /Triceps/ Abs (I strongly suggest that you workout your biceps and triceps together as a Super-Set )
• Day 6 Rest
• Day 7 Rest

The  5-day split will build mass effectively since it allows each muscle group to be trained to its maximum potential every week. I suggest that you…

• Do about 4 exercises for each body part, focus on compound moments!!!
• Do 3-4 sets of each exercise.
• I never count reps when I workout, but if you must count your reps, studies show that the most size it built with rep ranges between 8-12
• Eat 6-7 large meals per day to help put on size fast
• If you money is low, try drinking a gallon of milk a day to put on Muscle Mass
• Make sure you get at least 7-8 hours of sleep per night. Muscle is built wile you sleep!!!
• Drink A Lot of water!!!

If you do everything right, you should be able to pack on a few pound of muscle mass with in a few weeks!

A little Circuit never Hurt

Typically we put together workouts that are geared towards commanding one obstacle, but this time it’s about preparing the body for literally anything.  It’s going to be pretty core intensive, but will rock the socks off of everything.

It’s pretty much an obstacle course for your body, and all that’s required is one medicine ball. It is essential to really take the time to stretch. In fact, a good solid twenty minutes of stretching is advised, because the movements you’ll be executing are both intense, and dynamic. It’s time to see what you’re really made of, and where your endurance level is really at.

Let’s get in the game…continue on our blog

W-T-R Breakdown

This is a hardcore circuit, there’s no doubt. It targets every muscle tissue from head to toe, and exhausts all energy reserves quickly. This type of workout is geared towards showing Spartans where their endurance level is truly at. The first run through should be timed. The goal of the second set is to beat the time of the first. The goal of the third cycle is to beat the time of the second run through. This means that during the first cycle, you must pace yourself. At the end of the third cycle, add up the times for the total score. The next time you attempt to climb this mountain of a workout, try to beat that time as well.

If you go full bore out the gate, there’s basically no way you can beat your time by the third cycle. The core work is intense, especially the fourth exercise. In fact, it will most likely be a very new experience for most people’s central nervous system.

There is only one rest period, and that’s for 1 min between the third and fourth exercise. Active recovery is a must. After the first set take a few minutes to get some water and take a quick breather. No more than five minutes, which shouldn’t be counted in the overall total, and then dive head first into the second cycle with that time on your mind. Pace yourself once again, but with a slightly elevated level of intensity.

1) 20 Medicine Ball Get-Ups with Slam: You’re going to start by lying down on the ground with a medicine ball in your hands above your chest. It can be a little tricky finding the right weight for the medicine ball.

You don’t want it to be so heavy that the weight alone can propel you to your feet, but not so light that it becomes more like a dangerous gymnastic move.

Bring the medicine ball back behind your head, lift your feet into the air, and engage the core. Then, with a powerful burst bring the medicine ball forward. While you do this you should lift your hips up slightly so that the weight of the legs can also help guide you up. All too often people close their eyes, don’t. On the course closing your eyes can be really bad habit.

Try to make the next movement fluid, and a part of getting up. When you come to a stop the ball should be above your head ready to slam down on the ground as hard as possible. The best thing to do is try these with different size medicine balls until you find one that works just right.

2) 30 Crunches with Medicine Ball Pass: This is similar to the first exercise in how it begins; with you on your back holding the medicine ball above the chest.

However, this time the movements involve a simple crunch motion, and three different passes. It doesn’t matter how you split it up, but there should be a total of ten passes per side.

The first is crunching up and passing with both hands to the front. Unlike the first exercise, you don’t want to bring the ball above your head and use its momentum. Instead, keep it in front of the chest for a chest pass rather than an overhead throwing motion. Stay stuck in position, hold the tension, and wait for the pass to come back. Once it does, don’t let the ball carry you back to the ground. Catch it, absorb its force in the abdomen, and then go down like a springboard ready to pop back up again.

The second pass should be to the right. You start with both hands on the ball, go down for the crunch, then as you come up twist the torso and get ready to powerfully pass the ball with the left arm. Like the first pass, sustain the tension, hold the pose, and then catch it with primarily the left hand and absorb its force in the obliques.

The third pass is to the left and follows the exact same form as the previous exercise. Just remember to make every movement a determined one, where the abdomen is creating and absorbing force, not being led by it.

3) 10 Burpees w/ Mountain Climbers and Tuck Jumps: These are monsters! One rep is going from standing into front plank position with one motion, then go straight into six mountain climbers, three per side, and then when you come up do a tuck jump.

Let me warn those Spartans out there with all kinds of agility stored in their muscle memory: don’t go from the air down into a plank! These are so dynamic that they become fun, and are known to cause small bursts of adrenaline. I’ve seen people get carried away and go from the height of the tuck jump down into a plank position. That’s a great way to break your wrists.

Feel free to add anything you like, for example pushups, to increase the intensity because you know there’s a rest period coming. Don’t let the small number of reps fool you though. These ask an incredible amount from the musculature, and are extremely taxing. Additionally, one should keep in mind that the core is pretty ripped up already, along with the upper back. Pace yourself, and hit the ground with your feet before going into the next burpee.

4) Four Sided Planks (2mins w/ 4 30sec Intervals): Most people have seen the front, left, and right planks. What about being on your elbows facing up? We can call it the back plank.Doing all four sides for thirty seconds without stopping sounds pretty nuts, and it is, but you’ll be surprised at how different each side will feel.

It’s really effective because there’s no point within the two minutes where the ab muscles aren’t under tension. They’ve been engaged for the last two exercises, but now it’s time to really focus on them. It’s common for people to start doing the four sided planks regularly because it’s much easier and more efficient. Easier because each side feels different within directly zeroing in on the other’s The back plank is still targeting the lumbo pelvis hip system, but puts a completely different task on the brain.

5) 20 Medicine Ball Pushups with Bear Crawls: Yet again, the core will be worked, but in a new way. Basically what you’re going to be doing are bear crawls, and as you crawl along you’ll push the medicine ball and then do pushups on it.

Push the ball up a bit, bear crawl to it, then do five pushups on the ball. You can either do them with one arm on the ball and alternate, or do them with both hands on the ball. Either way will be excruciating. Each time you finish the pushups that will be a rep out of the twenty you should do before standing up.

Stay low, and this is where you can dig deep and use up some of the energy reserves you’ve been cradling along the way. The next exercise will not be as demanding on the core or upper body, so really push. Go fast, and make up time, because you’re going to have to beat it on the next cycle. Consider this like the corner before the last stretch in the race. Bolt around the corner so that there’s some momentum for the last exercise.

6) 20 Reverse Lunges with Quick MB Torso Twists: These are pretty self explanatory, but there are some subtle nuances to mention. Alternate the reverse lunges, and one rep includes a burst to both the left, and the right with the medicine ball.

Make sure that you’re nice and deep into the lunge before twisting, and use the mind to stabilize and maintain balance. This is core intensive, but in bursts, and it challenges the internal balance and stabilization mechanisms. Pace yourself, if you hurry on these you could easily get hurt or lose footing.

Keep Going!

Spartan Workout

WOD for Tuesday, 8.7.12 brought to you by Gaspari Nutrition

~By James Villepique CSCS & Hobie Call

Spartans, it’s good to see you again. We’ve got a terrific obstacle course preparatory training WOD your arms will never forget, and your grip will never forgive. Each exercise in the circuit is going to be working on your hands and forearms to some degree. They’re the mental focus muscle groups in this WOD. The real burn should be happening in the arms.

The other two areas that get engaged a fair amount are the shoulders and upper back muscles. Each exercise has an ideal work to rest ratio supplied, and tries to get the body ready for anything and everything a race or obstacle may demand from our arms. Grip is so important it isn’t even funny. There really is no other sensation quite like the pain of extremely fatigued hands before they give out. The muscle groups in the forearms and hands can grow a little bit, but hypertrophy isn’t the motive, endurance is.

If you’ve eaten a good meal, got some quality sleep under your belt, and are fully hydrated, go for 5 complete cycles with the prescribed W-T-R’s. Otherwise, make it at least 3. Go from one exercise to the next, use active recovery over staying still, and give each exercise everything you got!

Let’s do this…

(15 Reps Per Arm + 15 Seconds Rest)

Dumbbell Corkscrew w/ Single-arm Cuban Press - Spartans that constantly put their bodies through complex exercises, make normal movements simple in comparison.

At first this exercise feels awkward, but it causes muscles to get sore even trained athletes forget they have.

To begin, hold the dumbbell in your right hand, and as you squat carefully rotate the torso left. The left hand should reach behind the left leg during this part of the exercise. The dumbbell should come down across the body and stop just past and below the left knee. Don’t twist too far.

Then, as you push back up, twist to the right while bending the right arm to a 90 degree angle. Your elbow should be in line while you lead with the elbow and lift the arm.

Finally, once the forearm has gone vertical, engage the overhead press, and return to starting position. This is a solid exercise anyone can do anywhere that is a world away from traditional movements. Spartans know by now that it’s these types of complex exercises that train our brain for mastery on the course.

(5 Sets of 45 Seconds + 15 Seconds Rest)

Kettlebell Farmers Walks – This is one of the more popular exercises for strengthening the forearm, grip, and shoulders.

Farmers Walk type obstacles are popular, because it’s one of the safer ways to transport heavy weight. The body stays perfectly straight, and it’s not hard to breathe correctly.

You know why it’s called a Farmers walk right? Envision farmers of the days before tractors and automation with huge bulging shoulders and that should give you a good idea.

Carrying anything will work, but dumbbells or kettlebells work well. One modification that adds an extra layer of challenge is to hold two different sized weights. This causes more energy to be used in stabilizing the upper body.

When choosing which weight is right for you, shoot for one that will only allow you to stay in a Farmers Walk for about 30-70 seconds at a time before having to rest. Some people do things like shoulder shrugs, or slight torso twists, but the important thing is to keep the tension tight and excruciating.

There’s almost nothing better for training the forearm, and creating an iron grip for things like the monkey bars or wall climbing.

(15 Reps per Calf w/ T’s + 40 Seconds Rest)

Dumbbell T Raises on One Leg – I call these T raises because you’ll be raising the dumbbells until your upper body looks like a T. How many times in various races are you asked to stand and balance on the balls of your feet? Often.

First of all, the dumbbells should be much lighter than the ones used during Farmers Walks. Second, you don’t have to keep your palms facing inward the whole time, but that is the most low impact way to do it on the shoulder joints.

The point of the exercise is to mix calf raises, balancing on one leg, and the dumbbell T motion. To begin, do the calf and dumbbell raises separately, but then once you get used to the exercise and your internal balance adapts, combine them somehow into one fluid motion.

It’s totally ok to look up while doing the dumbbell raise and puff out the chest. The important thing is to not look down at whatever you’re stepping up onto for the calf raises and balancing act or your feet. After mastering this exercise, where all three movements mold into one thing, balancing on the course will be a cake walk.

(5 Sets x 40 Seconds and 25 Seconds Rest)

Timed Flexed Hangs – Now that the forearms have had some time to rest and recuperate, let’s put the focus back onto them with Timed Hangs. It really doesn’t matter what you hang from, just as long as you’re hanging, and there’s room to do them flexed.

Time Flexed Hangs are basically hanging, but with your chin above the bar, or around your hands. This is how they test the back strength and endurance of the Marines. For men, maintaining this stance for 15 seconds earns a passing grade on their physical fitness test, but holding for 70 seconds is concerned really good. It’s hard to keep it up for much longer than that once the lateral, abdominal, and arm muscles fatigue.

The one way to modify and maximize efficiency is to change the stance your hands are gripping with. Stagger your hands, go wide stance, close-grip, or even single-arm to mix things up. Finally, instead of letting go and dropping when you know you can’t hold on much longer, slowly lower yourself down with your arms.

(2 Sets x 15 reps w/ No Rest between Reps)

Weighted Full-body Stand-ups – This exercise is a little tricky, but perfect for ambitious Spartans who want to have masterful control of their bodies in space at all times.

This exercise is about using the weight and your body to propel yourself from lying on your back to standing in one full-body motion. The plate in your hands keeps working on your grip and forearms, every part of the core is engaged, and

In most cases, 45lb plates are perfect for men, and 25lb plates are perfect for women. Start on your back holding the weight with both hands above the chest. Then, bring the weight backwards a bit and then swing it forward letting your body follow the momentum until you’re on your feet again.

As soon as you’re standing, do a plate press and then get back into position as soon as possible. Try to complete as many as possible within two minutes and then set the bar for the following cycles there.

Nicely played Spartan! After the first cycle how did your hands and forearm feel? Did you notice how much the shoulders came into play? The body is seamless, but with the application of exercise and mental focus, we can conquer anything. The grip should not be neglected, but all too often it is, along with the forearms. This WOD can be revisited anytime if you’re after something that will definitely build strength endurance in them.

It’s a good idea to invest a little time into learning a few forearm stretches, as well as a couple for the hands. If they cramp up, then it means you did a good job. The Spartan community wants to know about it though! Make sure to leave a comment and include any tips you have for treating these muscle groups after such a hardcore WOD. Additionally, share some of the experiences you’ve had in the race or on the course that made you aware of how important grip and forearm strength endurance is.

Keep Going!

Check Out there website. http://blog.spartanrace.com/

Keep it guessing. Muscle Confusion

One of the biggest mistakes people make when trying to get into shape is not changing up there workout enough. Have you ever noticed that the first time you do a workout your body gets really sore. But after you have been doing the workout for a wile, you become less sore after. This is because the human body is great at adapting. The problem with this is that as your body adapts to your new workout, it renders that workout less effective. In order to prevent your body from getting to a workout, you have to keep switching things up to insure that you keep getting results for your workout.


The concept of changing up your workouts all the time is called “Muscle Confusion”. Its extremely important when trying to reach your fitness goals!!!  

Here are some things that you can change in your workout to keep your body guessing

• Change The Speed of your reps
• Change up all exercises for each body part
• Change the amount of time that you Rest Between Sets
• Change the the amount of sets you do per exercise
• Change weight. use light weights one month, them heavy weights the next month
• Try using all Body Weight exercises instead of weights for a month (or vice versa)

Those are just a few ideas, but the possibility are endless! If you have any “Muscle Confusion” methods that work well for you, please share them in the comment section!

(p.s. there is one thing that I NEVER change… I ALWAYS GO TO FAILURE WITH EACH SET!!!!)