College football games today – how do they train?

College football

How do college football players train to get in shape during the off-season for their games? Is their way of training any different from any other fitness trainers? or do they have their own special training regimen that they do in order to prepare for their football season.

Today we are going to be taking an interesting look into college football games today and how do they train during their off-season? What is the life like of a pro football player in training and what type of training regimen do they put themselves through to get into shape when football season rolls around?

Basically it depends a lot on the football trainers style and what role he plays in the game, but for the majority of football trainers, their workout styles aren’t much different from anyone else’s. It is a quite versatile approach between free weights and machines, body weight training and endurance training.

Today we are going to look at some different versatile approaches that many football players incorporate into their training during their off-season, this can be a good time to look into exactly how they are training and how they benefit from it.

College football games today, has their style of training changed?

Many teams use a traditional schedule that can involve a player’s day off, either Sunday or Monday, and then engage in padded practices on Tuesday, Wednesday and Thursday and then a no-pads walk through on Friday.

Whether a team’s walk through is Thursday or Friday, the timing of post game days off can be a matter of preference. Some coaches prefer giving Sunday off, others Monday. Teams are finding different ways to help players recoup from the rigors of game day.

Currently college football players engage in rehab, massages and yoga, then they have a recovery day and stretch. Further recovery involves massage, hot tub, and cold tub which makes for excellent recovery for after the game.

Massages are also made a practice, a 30-minute massage, and then go for a run then finish off with a swim.

Many of the players do a pool workout and swim a lap and work on mobility and flexibility. This is a great way for recovery after a game. If you sit around you will have a tendency to be stiff and come Monday, the players can’t move and their joints hurt, but getting in the pool is relaxing and good for their recovery.

They also make an end-of-week schedule but practices on Sunday. They lift in the weight room first then have a short practice. There are no pads, helmets only. Basically there have been a few small changes, but for the most part the typical regimen of training tactics has remained the same.

They have taken days off after the games before but that is the last thing you want to do when your body is beat up and sore is sit there because that’s not a good practice. It is necessary to get the blood flowing throughout your muscles so they can recover.

They make it their aim to peak on game days, gradually come down on Sundays and Mondays and start going back up on Tuesday to peak on Wednesday, back down on Thursday and gradually back up on Friday leading into Saturday.

How do college football players typically train?

College football players typically have a good amount of lean body mass and a low percentage of body fat. Generally most any athlete has the goal to be as lean as possible.

So, how do college football players build such impressive physiques? Football players train with short bursts of intense exercise followed by a rest period of almost 5 times as long as the work. The body’s response to that type of work-to-rest ratio results in a definite increase in lean muscle mass, a decrease in body fat, a lower heart rate, and increased cardiovascular health.

These are results that I think the majority of us are all looking for whether we are athletes or not.

Is their way of training any different from any other fitness trainers?

Training approaches vary, there are different ways of training, there is a different training approach in accordance with what your physical fitness goals are. If a person’s goal is to lose weight, they are naturally going to have a different strategy for their training than someone who is interested in building muscle.

For the hard core strength seekers that are interested in building strength are naturally going to follow a different training approach than someone who is training for a marathon run.

A training program for a football player is going to be designed in a way that will develop their strength, increase speed and bolster up their cardiovascular system.

In the next section I will cover a basic training approach that a football player might use to develop their speed, strength, coordination and endurance.

A football players off-season dedication

Here is a rundown of the five basic moves that college football players incorporate in their training to prepare themselves for their game season.

  • Wind sprints

Playing football requires quick bursts of effort for about 6-10 seconds followed by 30 seconds of recovery time. Wind sprints effectively train football players, but they also help you burn fat because the benefits of the high intensity exercise keep the heart elevated and metabolism up during resting periods.

  • Power cleans

Power cleans are essential power developing exercise for a football player. This exercise trains all the basic movers of your body. Power cleans also build explosion and athleticism. Power cleans also boost your heart rate and metabolism helping you burn calories and fat. Use a barbell with moderate weight.

  • Plate pushes

The plate push is an exercise that boosts your heart rate and intensity level in your workout. Simply take an Olympic plate or bumper plate (bumper plates work best) and set it on the floor in an open area where you have at least 10 yards to work with. Position yourself in the bear crawl on all fours behind the plate. Put your hands behind the plate and push it across the floor. Be sure to stay low and drive your knees with power. Push the plate across the floor without stopping for 10 yards. If you are struggling with friction on the floor or are on a surface that you do not want to scratch or mark up, you can use a towel underneath the plate to reduce the friction.

  • Bear crawls

Bear crawls are a full body exercise that focuses on developing your motor control. A bear crawl might be used by a college football coach as an intense conditioning tactic or even for disciplinary measures.

  • Push press

A push press is simply an overhead press with a barbell aided by a ¼ to ½ squat jump.


There are various styles of training, for each goal, there’s a specific style of training that caters to what each individual is trying to accomplish. I personally have never played football but I have always found it interesting to know how football players train, professional or college.

It is understandable that a football player will need to build their strength, especially depending on what position they play. But I think that no matter what position a football player is in, they need to develop their speed and endurance.

The training program outlined above is a good challenge and will accomplish your fitness goals no matter what aspect you are looking to accomplish. Whether it’s strength, speed, agility or endurance.

For the average person that’s reading this article may not be interested in training to get in shape for football, but if you are interested in building muscle, strength, endurance and maybe even some speed, this can be a great idea to develop your own personal training program.

Always remember that when taking on a training program of a high intensity nature such as the training exercises outlined above will allow you to do, you will need to take in an ample amount of healthy food to power you through an intense workout.

Along with a healthy diet, it may be of benefit to include supplementation for an additional boost to give you the protein for muscle and nutrients to give you the energy to power through a difficult workout.

You can check out a great supplementation product that will help with increasing your energy and endurance to help power you through your workouts, simply click on the link below.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.


Please follow and like us:

Weight training morning vs evening – which is best?

Cardio training at the gym

Are you a morning person? Do you get your best work done early in the morning? Or are you a night owl? Uncovering what can be the best time for you, weight training morning vs evening, engaging in you’re training during the time that is best for you will help with seeing better results.

I have always been the type of person that gets his workout in, later in the day, generally in the evening after my work for the day is done, but that doesn’t necessarily work the best for everyone.

Some people workout early in the morning because they have more energy and find it more exhilarating to get a good workout in, early in the day because it also helps them to be more productive throughout the rest of the day.

Not everyone is able to have the time in the morning to dedicate toward working out. But in this post I will be uncovering which is the best time of day for working out, morning or evening, or does it even matter.

Morning trainers

It has often been thought that people who train in the morning will have more energy to train, because earlier in the day they will have more energy which will give them a more enthusiastic training session because they are filled with fire.

Is this necessarily the case? Not everyone is a morning person and feels like popping out of bed at 5 or 6 in the morning to start doing a workout. Some people, after they get up in the morning they need to have time to get the kids off to school, drink their morning coffee and find a little motivation.

Evening trainers

For other people, training later in the day can be better because when having to work a regular nine-to-five job, you need to have some time in the morning to eat breakfast and drink your morning coffee and finally head out to work.

Once you have accomplished your daily tasks and finished your working day, it simply makes more sense to get your workout in later in the day, and not only that it can be a more sensible thing depending on what your schedule is, but it has been a proven fact that people are more flexible later in the day.

If you find yourself getting up in the morning with the intentions of working out and you don’t spend enough time stretching and warming up to limber yourself, there can be a better chance of injury through a muscle pull or tear due to a lack of limberness early in the morning.

Exercise before eating

Is there a better chance of burning more calories through exercise before you eat breakfast? Not necessarily. No matter what the time is during the day you exercise, you will stand a pretty equal chance of burning the same amount of calories through exercise, whether it is early or late in the day or if it is before eating or after eating.

Sense of commitment

Working out first thing in the morning doesn’t mean that you are more committed to getting into better shape, losing weight or building bigger muscle. Working out earlier in the day simply means that is the time that works better for you or you’re training schedule.

The important thing is that you create for yourself a sense of commitment to fully engage yourself in you’re training and strive to do your best and to receive the best results that you can create for yourself.

A good and healthy sense of commitment doesn’t come neatly packaged up in a morning workout or evening workout, a sense of commitment is like a mental program that you sign and date as to seeing a specific set of results that you plan on accomplishing within a set period.

Or to give you another idea what this documentation form can come as, is a written goal for your accomplishments highlighted with detailed information as to when you want to have your goals achieved and exactly how you plan on achieving those goals.


I don’t think that it really matters a lot what time of day you work out, whether it is first thing in the morning, or it is at the end of the day. It all basically depends on what your personal preference is, your schedule and other various factors that might come into play.

The most important thing is that you have a training schedule you stick with and don’t give up on you’re training because it is a very important aspect of the day.

As far as how many calories you can burn in a training session doesn’t depend so much on what time of the day you are training, it depends on various other aspects as to what type of training program you are doing.

If your goal is to lose more weight or simply get into better shape, you will have much better results following a training program of lighter weights and higher reps with less rest between sets followed by a cardio training program.

Following a training program like this early in the morning or later in the day will carry the same benefits no matter what time of the day you perform it. The results you receive from the program are not the outcome because of what time of day you performed it, it is because you performed you’re training routine with a strong sense of commitment.

Eating a healthy diet and taking in a proper form of supplementation will have a much better effect on the results you receive from you’re training than what time of day you perform your workout in.

To get a good sense of supplementation that can increase your results, click on the link below for a review on supplementation.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible. Be sure to leave a comment in the box because I always love to hear from my readers.


Please follow and like us:

Full bodyweight training – for better muscle endurance

Woman jumping rope

Do you have a difficult time making it to the gym to get your workout in? Or maybe you would like to find a way to work out that can increase the calories that you burn during your workout. Whichever is the case, you can get your workout in and burn more calories and not even have to go to the gym.

Today we will be talking about full body weight training for better muscle endurance and how this can be accomplished either in the gym or at home and we will be discussing the advantages of body weight training and how this can burn more calories while incorporating more muscle groups at the same time.

The advantages of body weight training is this will include more muscle groups working at the same time which will increase your productivity time as well as calories burned which will increase the benefits that you derive from your work out as well as weight loss.

Training for better muscle endurance:

How does body weight training increase your muscle endurance? Because body weight workouts can usually include higher repetitions than traditional resistance training, you receive the benefit of building muscular endurance. There’s a big difference between the ability to do a one-rep-max bench press and your ability to do 25 push ups, but they are both important for improving your fitness and strength.

Body weight workouts offer you the opportunity to train muscular endurance, as well as cardiovascular endurance. Because you have the ability to vary your intensity intervals, such as working out for shorter duration to long duration and increasing your repetitions per set and decreasing your rest periods.

Remember that engaging in body weight training doesn’t necessarily mean indoor training at the gym or at home, there are many other areas that we can engage in when it comes to body weight exercises.

Walking, climbing, hiking, and running are all body weight workouts. “cardio” doesn’t have to mean endless miles in the gym, it can mean engaging in your favorite outdoor activity a few times each week, and even switching them up with the farmers’ walk and obstacles.

In the gym:

Training at the gym there is a large plethora of exercises to keep a person training with max intensity without ever growing tired of finding something new and exciting to do. Aside from the typical indoor gym training like going for one-hundred laps on the treadmill, there is a few others you can add to your training agenda.

  • Deep knee bends
  • Lunges
  • Single leg calf raises
  • Sit-ups
  • Crunches
  • Leg raises
  • Pushups
  • Bench dips
  • Bar dips
  • Farmer’s walk

The list can go on, I tell you what, if you have any personal favorites that are not included in this list, please feel free to contribute in the comments section.

At home:

At home training is a great way to take advantage of body weight training because everyone is not always able to make it to a gym to workout and it is easier to establish a training program if you can do it in the comfort of your own home.

Especially with everything that is going on these days with the covid-19 nearly makes it impossible to go and work out at a gym. So your next step to Implement a favorable situation for working out is to train at home and not everybody has the equipment at home, so what better way to engage in training than with body weight training.

Burn more calories:

It should be a known fact that when you engage in body weight training, it can burn more calories because you are engaging your entire body and you are working more than just one muscle group at a time, so it only stands to reason that whatever type of training regimen you engage in, body weight training is a great way to go.

The higher the intensity, the more calories you burn and the more endurance you will develop. Swimming is an excellent activity to engage in for developing endurance. Increasing your stamina will do amazing things for your swimming. With increased endurance, you will be able to swim faster and for longer periods of time.

-A tip on increasing your endurance for swimming-

When incorporating strength training into your program, this will help you with utilizing the different muscle groups to power your swimming capacity. By working on your arms, back, core, and legs in the gym, you are strengthening them so that you can inflict more stress on your body without fatiguing too quickly.

This means longer pool time without getting too tired, and you should see improvements with your overall swimming performance.Convertkit, promotional

Increase your productivity:

It is also a great idea to engage in body weight training for muscle endurance because there are various things that you can incorporate to increase the endurance training aspect when you use body weight exercises.

One idea that you can incorporate are super sets, super setting body weight exercises is a great way to incorporate the aspect of endurance training into your program for muscle endurance.

Another way to incorporate muscle endurance into your program and prompting your training to be more productive is to reduce the amount of rest time between sets. If you spend less time sitting on the bench resting between exercises, this will dramatically increase your physical endurance and recovery time.

The better physically fit you are, the stronger your heart capacity, the longer you will be able to train, the better your metabolism and the faster you will be able to burn calories.


The door is virtually wide open to all the exercises and physical activities that you can engage in to develop better endurance.

Just to grab a few more ideas to get your creative juices flowing, climbing is a great way to build endurance and strength. I’m sure not everyone reading this is ready to go out and start scaling a mountain side.

Muscular endurance and strength of the arms and shoulders are beneficial for climbing. Research show’s that success in climbing performance is best explained by people who have good development of the arms, shoulders and forearms, rather than characteristics such as height and weight.

But not only strength is a determining factor whether you will be a good climber or not, endurance is a very big part of being a successful climber. Maybe everyone doesn’t want to be a climber, but scaling a wall can be an all new exciting way for developing endurance, especially if climbing is something new to you.

Another great way to build endurance is swimming. Swimming involves the entire body and especially swimming for distances can greatly improve your cardiovascular health and endurance.

I hope that I have given you something new and exciting to take away from this. Endurance training and body weight training don’t always need to be confined to only indoors, there is a wide spectrum of ideas that can take you outside and away from your everyday life, many of these activities can be spent with friends or family who have the same goals in mind.

Often it can be a good idea to supplement your diet with a good pre-workout plan. Take a look at a review I have about pre-workout supplements and decide for yourself.

I always enjoy hearing comments from my readers, so if you have any favorite ways of giving your endurance a good training, please feel free to leave them in the comments section below.

Please follow and like us:

Weight training for legs – developing muscular quads

Getting psyched to deadlift

I have always enjoyed training legs because many of the exercises that you perform for developing muscular quads are combination movements which involve the entire body, they are not only a good way to develop muscular quads but they are also great exercises for speeding up your metabolism so that you can more efficiently burn calories at a higher rate.

Today I will be talking about weight training for legs and developing muscular quads. Once in a while I receive questions on leg training, and just recently I received a question based on which is the better exercise between squats and leg presses.

I will be covering the efficiency of squatting and the benefits of various forms of squats, as well I will be covering the benefits of leg presses, dead lifts and other power movements and what rep and set schemes work best for developing muscular quads.

The benefits of squatting:

For decades, many proven successful athletes have applied squatting to build an ample amount of muscle size and strength, but many times people might ask, what is the best exercise when it comes to building muscle size and strength in the quads?

This is a good question, because there are many great exercises that a trainer can include in their workout that can both increase muscle size and strength. When it comes to any one-single exercise that can build strength and muscle, not only zoning in on quads, but will help you in achieving results for the overall package, I would suggest hands-down, the squat is the number one exercise for achieving these results.

Squatting is a great exercise for building muscle size and strength in the quads, but will also help with developing your core, the gluts, your back and an all around overall body workout which it is hard to find another exercise that can accomplish so much.

Squatting vs the leg press:

Squatting has its many benefits when it comes to catapulting your results for muscle size and strength, but you simply don’t want to base your entire workout around one single exercise, it is necessary to incorporate a variety of exercises in your training program.

This is where the leg press comes in, leg presses have always been one of the top exercises for developing the quads and leg presses are also essential for directly targeting your quads.

There is also another perspective that we need to take a look at, and that is based around what your goals are. Squats are a great exercise for developing quad muscle size and strength but not everyone is interested in building big bulky muscular thighs.

For someone that is simply interested in toning up their thigh muscles and maybe adding a little muscle to their legs, the leg press is an ideal exercise for doing this. Even though the squats are viewed as an exercise that is great for building thigh muscle, that is another relevant point to look at.

How many reps should you do? If you are interested in incorporating the squats in your training routine for building larger muscles, then you should follow a rep system of 8 to 10 reps per set.

If you want to incorporate squats for firming and toning your muscles but are not interested in building bigger muscles, you can still follow a good training routine incorporating squats, but you should follow a higher rep system of 15 to 25 reps per set.

Squats are an all-around great exercise no matter what your goal is, but it should basically come down to how many reps you do per set, and if squatting is an exercise that you feel uncomfortable with and want to shy away from, the leg presses are a great alternative for any type of goal system.

Various forms of squatting:

There are also various types of squatting that you can perform aside from the standard way of performing squats when you hold a barbell across the back of your neck. Other forms can include front squats which are performed the same way except you are holding the barbell in front of your neck.

Another form of the squats are referred to as hack squats which are generally performed on a hack squat machine and these are a great way to incorporate muscular development in your training program as well.

The major difference when performing squats with different various forms is they will generally target your quad muscles from different angles giving your quads a more rounded workout giving your quads more targeted development.


Deadlifts are another great exercise that you can use for developing your quad muscles, but the dead lifts are an exercise that is usually structured around the type of training routine that someone would incorporate for building strength.

Deadlifts are a specialized exercise for building strength and can also develop the entire core, gluts and back, the same as the squats do. Deadlifting is also a great way to increase your metabolism which will help you with burning calories faster, even in a rested state.

Other power movements:

There are other exercises that are related to as “power movements” such as the clean and jerk and snatch, these exercises are more directed to overall body exertion and building strength.

These exercises are generally performed by power lifters and can increase quad size and strength but are generally not included in the typical training routine, as by someone who is simply interested in building muscle.

The Best set and rep schemes for mass:

As I stated previously that the best rep system for building muscle would fall in the category of 8 to 10 reps per set, this should be a pretty good system to follow for anyone interested in building muscle, whether it is the squats, leg presses, any other various forms of squats, dead lifts and other leg training exercises such as leg extensions, leg curls and lunges.

For weight trainers that are interested purely in building strength, the best rep system to follow would fall into the category of 1 to 6 reps per set and it would be a good idea to include dead lifts and other power movements such as the snatch the clean and jerk.

If your goal is for endurance, you will need to target a higher rep system such as 15 to 25 reps and keep your resting minimal, no longer than 30 seconds of rest between sets.


There can be many variables when it comes to setting up a proper leg training routine, it basically comes down to what your goals are and what your preferences are.

In my own personal experience, I usually have a tendency of shying away from performing exercises like the squats because they can have a tendency to put more tension on the lower back, if you are anything like me and have lower back issues, you may want to use the leg press as an alternative.

If you are in a similar situation as this, other great exercises that can have a minimal impact on the lower back other than leg presses are the leg extensions, leg curls and lunges.

I hope that I have given you some positive information to take away and you can use something you may have taken away on this for setting up your own personal leg training routine.

Some exercises mentioned above have their dangers, so there is always a necessity to exercise caution when performing some of these exercises like the squats. Always warm up thoroughly and wear protective gear to keep your back from obtaining any unnecessary injuries.

Keep in mind that along with following a structured training routine for building muscle or whatever it is that your goal is structured around, you will always need to follow a healthy diet and keep in mind supplementation always has its benefits as well.

If you are interested in checking out one of my product reviews on supplementation, you can click on the link below.

If you have any questions or concerns, please feel free to leave a comment in the box below and I will get back to you as soon as possible.

Please follow and like us:

Supersets workouts- keeping your workouts intense

Weight training

There are various forms of weight training that you can engage in for building muscle, but one of the most intense forms of training is engaging in super set workouts, these will keep your workouts intense.

There are other forms of weight training you can do that will make your workouts intense such as tri-sets, giant sets, weight training with light weights and high reps and various others.

Super sets have always been one of my favorites because you can combine two exercises of opposing muscles together to form one super set which will make your workout intense as ever and contribute a great deal to a muscle pump as well as fresh muscle growth.

Let me take you today on a guided tour on how I perform super sets for my workouts to keep my muscles growing and to keep my workouts fresh so that they don’t grow stagnant.

The layout:

The layout for a super set workout can involve “like” muscles paired together or opposing muscles paired together, whichever way is a great way to engage in super sets.

I enjoy doing super sets either way, but personally I have always relied on using super sets for opposing muscles such as training biceps and triceps together, or chest and back together, this is a great way to stimulate muscle growth and a muscle pump.

Structuring a sound workout:

In order to structure a solid workout, you should aim for using exercises that are more targeted for building muscle such as exercises that involve free weights and moves that you can pile on the weight.

The advantage with using barbells is you can use more weight with these exercises. One such exercise for the chest would be the bench press, this exercise has always been the king of chest training because you can pile on the weight, and with free weights you are getting more muscles involved in this exercise as opposed to a chest press machine.

More muscles are involved in the bench press as opposed to a chest press machine because the bench press involves muscles that come into play for balancing the weight and free weights overall engage in a workout that develops more strength and size as opposed to using weight machines.

Weight machines can be good supplementary exercises for a structured workout routine, but for building muscle size, free weights stand first in line and should be used more so than using weight machines.


Another excellent way to perform super sets that will enable you to add a maximum amount of stress to the muscles, increase pump productivity and build a maximum amount of muscle is compounding your sets.

Compounding exercises are exercises that involve more than one muscle group at a time. Perfect compound exercises include any type of bench pressing exercise for chest, barbell rows and wide-grip chins for back.

Leg pressing exercises for quads which would include any type of squat exercise and leg pressing exercise. Shoulders, good compound exercises include overhead pressing exercises and upright rows.

Triceps compound exercises would include narrow grip benches and bench dips but biceps there are not a wide range of compound exercises except for the body-drag barbell curls.

When doing super sets for the same body part such as chest, a good way to incorporate this is to perform a compound exercise like the bench press followed by a direct chest exercise like the dumbbell-flys.

This way you are hitting chest first when you have more energy with a compound exercise like the bench press which involve more than one muscle group and the ability to push more weight, and finishing off with a direct chest exercise that you can use as a burnout exercise after you are fatigued from benching.

Hitting it hard:

The whole concept behind using super sets for your weight training and involving compound exercises is you are fatiguing your muscles with a high amount of weight in a shorter period.

Stressing your muscles to this degree coupled with a diet rich in lean protein will be sure to add a fair amount of muscle to your frame which is good news for all you hard gainers out there.

Another excellent way to make a point of hitting it hard in the gym is having a training partner, a training partner is someone that will be there to coach you and give you the motivation it takes to plow through a muscle pummeling workout.

Another point I have touched on in the past is making it a point to keep your workouts new and exciting by switching up your exercises, rep schemes and overall workout duration. By keeping your workouts new and exciting you will be able to see more consistent progress which will keep your excitement level higher which will keep you hitting the gym harder and longer.

Above all, you will want to make sure that you keep the gym a safe place to train, not only for yourself but for others as well. Make sure that you approach your training with safety in mind and thoroughly warm up your muscles with lighter weights and cardio before hitting the heavier weights.


Super sets can be a great approach to muscular development and strength but they are not your only option, it is necessary to keep your workouts fresh with many other training techniques and systems involved such as tri-sets, pyramiding, down the rack technique as well as many others.

It is always best to change your workouts around frequently and never fall into the trap of doing your workouts the same, workout after workout.

You might like to dig into your favorite meal which could be steak and potatoes, but I don’t know of anyone who would want to eat the same thing day after day and never try something different.

It should be the same thing with your workouts, you don’t want to do the same workout all the time, you will naturally want to switch things around.

Supplementation is another key ingredient that you might want to give consideration which can be a great way to help with not only building muscle but for muscle recovery purposes.

You can check out some important muscle building supplementation facts simply by clicking on this link.

If you have any questions or concerns, you can leave a comment in the box below and I will be more than happy to get back to you as soon as possible.


Please follow and like us:

Fat loss weight training program – in your own home

Weight training outside

These are some scary times going on with the Corona-virus pandemic, it’s got people locked in their own homes too afraid to go out and with so many non-essential business closed down, it can be difficult getting a workout in if you are accustomed to going to the gym.

This doesn’t mean that you need to skip getting your workouts in all together, there are some great ways to tone and develop those muscles without ever leaving the house. Today we are going to discuss a fat loss weight training program that you can do in your own home.

Is this too good to be true? Absolutely not! There are many great ways to get in shape, lose weight or build muscle right in your own home without having to worry about social distancing or wiping down and disinfecting every workout machine before you can even use it.

What is your goal?

There can be a diverse range of goals that a person can set for themselves, but what is your goal? If your goal is to lose a few pounds and firm up, this is a very achievable goal you can set for yourself when working out in your own home.

The subject of this article is to lose fat with weight training, and there are definitely good approaches for losing weight with weight training, it basically involves using lighter weights for higher reps, moving more swiftly between exercises and resting less between each set.

If your goal is to lose a few pounds, you can set up a training program in your own home that involves exercises that involve working your entire body such as the deep knee bends, this exercise involves more than your quads, basically it involves your entire body so this will help you to burn more calories than if you did an exercise like the leg extensions.

Do you need to lose a few pounds?

So if you need to lose a few pounds, weight training can be a great approach to burning some extra calories, but is weight training enough? An ideal approach would be to involve cardio with your weight training, because this will intensify the amount of calories that you burn.

When you approach weight training with the right intensity, such as using lighter weights and higher reps with less rest intervals, this can be a great approach to burning calories, but to burn calories at a high enough rate, you will need to incorporate other tactics such as cardio and a proper diet.

A workout with weights

A workout with weights can be a diverse way of training, it can mean free weights, weight machines or body weight exercises, body weight exercises I will get into a little further but for right now I am going to weigh out the variables between using free weights and weight machines.

Free weights have always been viewed as the approach taken for building muscle, they trigger the use of the balancing muscles needed to stabilize the weight throughout the exercise.

Free weights are great for performing compound exercises which are great for building muscle and strength and you can load up the bar for heavy lifting which promotes muscle size and strength.

Although training with free weights has been typically viewed as the approach that a weight trainer would for building muscle size and strength, free weights can also be used for training at a higher frequency with lighter weights.

This simply means that you can train with higher repetitions and less rest between each set which will help to improve your cardiovascular system as well as burning more calories.

How about body weight exercises

Bodyweight exercises are a perfect example of exercises that you can do at home that will help you to burn calories at a higher rate, because typically body weight exercises involve more than one muscle group and will burn more calories at a time.

Perfect examples of body weight exercises that will firm and strengthen your muscles, plus will also help to burn calories at a higher rate are push-ups, wide grip chins, lunges and any other exercise that involves the entire body.

Bodyweight exercises are a perfect example of training that you can do either in the gym or at home. Some exercises may be hard to perform for everyone such as push ups, if you have a difficult time performing this exercise, you can position your hands on a kitchen counter, table or even the back of a couch.

Another exercise that may be difficult for everyone to perform are the wide grip chins. Especially if you workout in your own home it may be difficult to come up with a place to do the wide grip chins, the best way to get around this is to have a door jam chinning bar.

If you are new to doing wide grip chins, you can either use a (stretchy band) this way you can attach one end to the bar and the other end you hook under your knee, or you can set up a chair or bench and place one or both of your feet on in order to assist you in pulling yourself up.

Other exercises that might be a little easy like deep knee bends you can either hold a dumbbell on each side of you or you can simply use your body weight but do higher repetitions and rest for shorter intervals between sets.

Do it because you care about yourself

First of all, if you want to get started with a weight training program that will build muscle and help you to lose weight, you need to do it for yourself. It can be very difficult to stick with any kind of training program if you don’t have the incentive to do it.

Anyone can talk a good game and start a workout program, whether it be at the gym or in your own home, but it takes someone who is determined to make a positive change for themselves to stick with it.

If you are someone who wants to start a workout program but is a little short on the drive, there are different approaches to this. Next I have a list of a few things that you can do to help inspire you to stick with a training program once you have started one.

  1. Have a training partner
  2. Keep a designated program for each day
  3. Keep daily goals
  4. Keep weekly and monthly goals
  5. Keep a training journal
  6. Watch motivating YouTube training videos
  7. Listen to positive affirmations every morning and night
  8. Change your exercises frequently to keep from stagnation
  9. Keep a specific time every day to train
  10. Keep telling yourself, (you can do it)


If you are thinking about starting up a training program in your home to lose some weight, it takes a wide array of different approaches to successfully lose weight.

The gist of this article is to lose weight with weight training, this can involve free weights, weight machines and body weight exercises which are all good approaches to lose weight.

In order to lose weight with weight training, you will need to keep one thing in mind, and that is to keep the weights light enough to perform 20-25 repetitions per set and keep your resting periods low between sets, anywhere between “moving swiftly from one exercise to the next” to 10 and 15 seconds.

Also in order to successfully lose weight, you will need to follow the following-

  1. Follow a nutritious diet filled with fresh fruits and vegetables, lean protein for muscle such as chicken, turkey, fish and tuna and cut out anything that is high in fat, sugar, sodium, along with other products such as soda, excessive bread and pasta.
  2. Keep a daily food journal that will keep track of what you eat throughout the day, an idea of your caloric consumption and keep track of any extras such as desserts. You can have a cheat meal once in a while, but try to keep it to a minimum like once a week.
  3. Include cardio in your daily program. Cardio can be anything from biking, jogging, walking, swimming, high activity sports, this can include indoor cardio such as stationary bike, treadmill or any other various indoor cardio equipment. Another excellent option is HIIT training, and other various activities such as aerobics and yoga.
  4. Keep a goal. Set goals for your training and diet. Don’t just set a goal that is a long range goal, but also set daily and weekly goals.

As I stated earlier, set a program up for yourself because you care about yourself, do you want to be healthier? Do you want to have a better body than what you have now? Do you want to be thinner? Do you want to have more muscle? Do you want to have sleek and tone muscles? Or would you like to have more heads turn when you walk down the street?

All of these things can be achievable if you set your mind to it and make the determination that you will do it and do it for yourself because you care about yourself.

Along with everything that I have already covered, it can also be a good idea to include supplementation with your diet. You should never solely rely on supplementation alone because you realize the importance of following a healthy diet as I have already covered, but supplementation can have it’s many benefits when coupled with a healthy diet.

To see one of my reviews on supplementation, you can check it out here.

If you have any questions or comments, please feel free to leave a comment in the box below and I will be sure to get back to you as soon as possible.

Please follow and like us:

Chest workout for beginners – training at home

Man revealing his chest

Chest training is not only essential for building muscle, but many of the exercises that you incorporate for chest training are compound moves which will increase your chances of burning more calories.

Today’s article I will be talking about incorporating a chest workout for beginners but this can be for the intermediate and advanced weight trainers as well. The essential view behind this routine is anyone, even the beginner can incorporate this system into their training.

Incorporating this system can either be done in your own home or at the gym, so this can make things easier for you if you are not able to workout at a gym. Take today’s information in and try it out for yourself and if you see good results from it, write back to me and let me know how things go.

What type of weight-training program is this?

This program is one that incorporates compound exercises as well as performing them in tri sets. The advantage behind doing this type of training program is when you are performing compound moves, these will work more than one muscle group at a time, you can train heavier and you will burn more calories.

When performing compound exercises like this with tri sets, you are not resting between exercises, only between tri -sets for roughly a minute. The advantage behind training like this is it is increasing the intensity which will result in a better muscle pump and you will burn more calories.

How many tri-sets should you perform?

Typically, with any type of training program, you should let your experience level be the guide on how many sets that you will perform for any given muscle.

For a training program like this that involves tri-sets, I would suggest only doing one tri-set for a beginner, from between starting training up to 1 months and two tri-sets up to six months of training.

Once you have reached six months of training you would be considered an intermediate trainer. For intermediate training I would suggest between two and three tri-sets per muscle group.

For an advanced trainer would be from one year of training on up, and for an advanced trainer I would suggest between four and five tri-sets per muscle group.

How often should you do this workout?

Whether you are doing tri-sets or any other type of weight training, I would suggest training each muscle group twice a week if you are serious about adding muscle size to your frame.

If you are only going to get each muscle group in once per week, I would suggest maybe going a little higher on sets, but not so much that you are going to be over training yourself.Free weights

What are the best exercises to use?

The focus of this article is based around compound movements which work more than one muscle group at a time and will give you the advantage of lifting more weight which is great for stimulating more muscle growth.

The ideal exercises that would be best to use for standard muscle building exercises would be bench presses, inclined benches, dumbbell benches, basically any kind of pressing moves.

This program I am using

The case isn’t always that straightforward with everyone being that not everyone has access to a gym, some people train at home or maybe this is out of preference, but a lot of it basically comes down to what you have access to and what your setup is.

For example in the scenario of this training program that I am using is solely based on using a weight machine in my own home, . I have access to free weights as well but often using weight machines can make for quicker transitions between exercises when performing tri-sets or even super sets.

These exercises that I incorporate are not your standard mass building moves for chest training like the bench press, but these exercises revolve around using a weight machine which when Incorporated with tri-sets will still pack a pretty good pump for your chest and you should see pretty good results from following this type of program.

With this program that I am using is incorporating the chest press, peck-decks and cable pullovers in one tri-set, and with my experience level of training, four sets of 12 to 15 repetitions should do you pretty good for reaching a good pump.


You can use these three exercises that I am using in this scenario for your chest training program, but you don’t necessarily have to, it is a good idea to switch exercises around periodically and set up a program that is tailored to your needs.

Last month I was using different exercises than I am currently using now and more than likely I will be using a completely different set of exercises for my chest training in a month from now. You never want to stick with the same exercises all the time as this will grow monotonous to you as well as your muscles and eventually you will see very little gains.

To help with seeing consistent gains, it might be a good idea to check into using a supplementation product that will help with giving your muscles the protein they need to grow.

To check out one of my product reviews on supplementation, you can go here.button

If you have any questions or concerns, please feel free to leave a comment in the box below and I will be more than happy to get back to you as soon as possible.


Please follow and like us:

Best fitness training – personalize your training


It is interesting to see all the many training programs out there that people use in their training regimen, whether it is for physical strength training, muscular development or cardiovascular, there are many types of training but which is the best way to employ?

Today we are going to look at some of the best fitness training and personalizing your training to keep you progressing forward and the best types of training programs according to what your goals are. There is a wide spectra of training that comes to mind for many people, seeing as though that a majority of people have different goals to fulfill.

This subject will cover some top training methods that will best accomplish your goal, whatever that goal maybe, whether if you are serious about adding muscle to your frame, or simply looking to lose weight and get into better shape. There are also various different types of sports that people train for, this will cover a wide majority of sports training as well.

Adding muscle to your frame

There are different ways to go about adding muscle to your frame, but the best one that I have found are doing super sets. Super sets are when you perform two exercises together in the same set, these exercises can either be of the same muscle or two different muscle groups.

The preferred way that I perform these are opposing muscles such as biceps and triceps together in a super set or back and shoulders together in a super set. I don’t always perform super sets in my workouts, I choose to mix things up a bit, but I have found that the best way for building muscle size in general is to perform super sets.

For example when training arms I will super set biceps and triceps together, I will perform a set for biceps followed immediately by a set for triceps and then take a 60-second break before I move on to my next super set. Super sets are great for developing a full pump in a region such as upper arms or any other similar muscle groups that you are combining together.

Developing strength

The best way for developing strength is performing compound exercises. The best form of compound exercises for chest would be the bench press, back is the barbell rows, wide grip chins and dead lifts, for legs would be squats and dead lifts.

Along with performing compound exercises for strength, it is also best to follow a lower rep system such as 1 to 6 reps per set and rest longer in between each set, for as much as two minutes between sets to regain the strength needed for your next power move.

Losing weight

The best system for losing weight is the HIIT training program. This program revolves around doing several high intensity exercises back-to-back with no rest in between and low to high intensity levels of training alternated.

HIIT training program is a popular one for weight loss because it is great for increasing your heart rate and increasing your cardiovascular system while getting in shape and improving your overall health.

If you are not accustomed to a regular workout program, I would suggest checking with your Health Physician first before getting started on a program of this high intensity nature.

Getting in shape and staying in shape

As covered in the last section, HIIT training is a beneficial way to getting in and staying in shape as well, but another great training program that you can incorporate is circuit training.

Circuit training can not only be performed with cardiovascular moves, but can also be incorporated with weight training moves. The advantage with doing circuit training is it will help to give your cardiovascular a boost as well as working your muscles and strength training.

Circuit training you can perform a high number of exercises in one set such as 5 to 10 exercises, and you will be moving swiftly from one exercise to the next, the difference with this program as compared to HIIT training is you will be taking more of a rest between your circuit training set such as 30 seconds to a minute.

Training for sports

There can be a wide range of physical fitness activities that you can get involved in when training for various different styles of sports. There is HIIT training, circuit training, and various types of cardiovascular exercise such as riding bike, jogging, swimming and canoeing just to name a few.

Aside from various types of specific training specialized for a sport such as football, football players have their on-field training and various other similar types of training specified for what type of physical demands the game puts on their bodies.

There are other types of training that you can put into action such as the farmers walk and the wrestlers bridge, both of these exercises are great for building strength and endurance which will come in handy for the demands that their sport throws at them.

There are also exercises that will help to develop your strength in the form of explosive moves such as box jumps, this exercise helps to develop speed and quickness and will develop explosive strength in your legs which comes in handy for field sports.Box jumps


We could get into more in-depth training tactics that people can use for sports or for any type of physical fitness training, but these principles that I have outlined should be a pretty basic guideline as to some typical training principles that one might use according to what their goals are.

For a more in-depth guide on some of these principles, you can simply click on any one of the links that I have provided and they will take you to related content that I have written and can give you a little more insight on how some of these principles work.

To get you moving along a little better on your goals other than your training and diet needs, you can check out some supplementation products that might help give you the boost that you need in order to meet the high demands that you put on your body with your training.

You can check out one of my reviews on supplementation here.

For similar related products, check it out here.

If you have any questions or concerns, please feel free to drop a comment or question in the box below and I will get back to you as soon as possible.


Please follow and like us:

Biceps triceps workout – training for size

Cable curls

I don’t know any gym goer that hasn’t been interested in training their arms. Arms have always been one of my favorite muscle groups to work and I’m sure they are for a majority of other weight trainers seeking to develop big guns.

Today I will be talking about biceps, triceps workout, training for size. Arms have always been a popular muscle group to work because arms are the first thing to show, especially when you are wearing a t-shirt or tank top.

It’s always exciting on training day when you head into the gym and you have arms on the workout schedule. Whether if you are training triceps or biceps individually, or if you are training both muscle groups together in the same workout.

Whichever way you decide to train arms, whether you work both together in the same workout or individually, you can get a great muscle pump whichever way you choose.

Working biceps and triceps individually or together

There are different ways that you can train your arms, you can train them individually where you would perform biceps in one day, triceps another day, or you can perform biceps and triceps paired together in one workout.

I often like to perform biceps and triceps in the same workout because this way you are pumping the blood into the entire upper arm which will help to stimulate muscle growth better, but there are also advantages to performing biceps and triceps individually.

There is an advantage to performing biceps or triceps individually. You can follow the push-pull method. For example, you can pair up biceps with another pull muscle in the same workout, or you can do triceps and another push muscle together in a workout.

A good way to follow this method is to pair up biceps with another pull muscle group like back. Or you can pair up triceps which are a push muscle with another push muscle like shoulders or chest.

Should there be a set practice?

There should never be a set practice? because muscles can become accustomed to doing the same thing over again “this is called muscle memory.” The advantage with doing biceps and triceps in separate workouts and following the push-pull method is you will be eliminating any possibility of over training.

For example if you were to do pull muscles like biceps and back on one day, legs the second day and push muscles like triceps, shoulders and chest on the third day, you would be avoiding a possibility in over training.

It’s also a good idea to perform the push-pull method because working similar muscle groups can reach your muscles with a completely different approach which is good because you are trying to execute different strategies which will promote better muscle growth in the long run instead of working them in the same old mundane way.

There are other forms of training you can incorporate like super sets, tri-sets and giant sets, any one of these training principles are an excellent way to keep your workouts fresh so that they don’t grow stale. If you keep training the same way with every workout, you are likely to see minimal results.

What exercises work best?

Basically any exercise that will provide muscle stimulation will do a good job for building muscle. Although there are some exercises that will do a better job at building muscle size, exercises that will work more than one muscle group at a time which are known as compound exercises do a great job.

For example reverse grip chins are a good exercise for adding muscle to your biceps because other muscles come into play like the lat muscles and shoulders. When these other muscle groups come into play, that enables you to put more tension on your biceps encouraging more growth.

Other forms of curling exercises that involve free weights are good examples for adding muscle. Weight machines are good to incorporate in your workouts as well. It would be best to do compound exercises and free weights first when your energy levels are at their highest and do weight machines as your secondary exercises.

Triceps you should follow the same approach, compound exercises like narrow grip benches and bar dips as well as extension exercises you should do with free weights first when your energy levels are at their highest followed by weight machines as your secondary exercises.

How often should you train arms?

You should have a rest period of 72 hours between training arms, this goes for basically any muscle group except for abs and calves you can train more frequently, unless if you are new to training from first starting on up to six months, calves and abs should still be twice a week?

Train arms every 72 hours or “three days” between training to assure that you are getting enough rest, if you train arms more frequently than every three days you are likely to over train them and then you will never see the gains that you were hoping to achieve.

Also, over this 72 hour rest period you should get an adequate amount of sleep, at least 8 hours a night if not more to assure muscle growth. Our muscles don’t grow while we are in the gym training.

While we are training we are breaking the muscle fibers down, it is during the time in between when our muscles are recovering is when the muscles do their growing, especially during our sleeping hours.


When it comes to training your arms for size, there is no specific approach as to say you can only train them separate from one another or only together, or it is best to only do super sets and not giant sets.

The best approach is to frequently change your workouts around and split up arms between separate workouts, train triceps and biceps together, try various principles, train heavy one week and train light the next week.

Be creative with your training and keep your workouts exciting. If your workouts aren’t exciting to you, they won’t be exciting to your muscles, and if they are not exciting to your muscles, it’s unlikely that your arms will keep growing.

To amplify your muscle gains, supplementation is a key to unlocking your potential.

For a review on supplementation, you can check it out here.

If you have questions or concerns, please feel free to leave a comment in the box below, I would love to hear from my readers.


Please follow and like us:

Trap exercises bodybuilding – top exercises for building big traps

Training traps

I can’t think of many other muscles that get the exposure that traps do aside from arms. Arms are always a very noticeable muscle that gets plenty of exposure and draws a lot of attention, but one other muscle group that gets just as much exposure is traps.

Traps are among one of the unique muscle groups that show a sign of strength and with a well-developed neck, they can also bolster a good sign of power in many areas of sports. Today I will be talking about trap exercises for bodybuilding and top exercises for building big traps.

Many of today’s top trainers have big traps and many aspiring weight trainers are looking to learn what is the best way that they can develop their own traps to be large and powerful looking.

There are various different exercises that all do a good job when it comes to building large and powerful traps, but today we are going to be looking at not only a few of the best exercises, but also other tips and tricks that you can use to develop a large set of traps of your own.

Top exercises

There are not a lot of exercises that you can use to develop your trap muscles, although the best ones are shrugs, whether you are doing barbell shrugs in front of you or in back of you, or you are performing shrugs with the dumbbells, any version of shrugging will always give you desirable results.

It is also a good idea to include upright rows. Upright rows can be performed with a narrow grip and a shoulder width grip, the shoulder width grip will be more directed toward your shoulders, the version you will want to include in your trap training is the narrow grip.

The narrow grip is directed more toward your trapezius muscles and is good to perform shrugs and upright rows together in the same workout for a more rounded workout targeting your trap muscles from different angles giving your traps a better muscle stimulation.

Barbell shrugs

Barbell shrugs you can perform with the bar in front of you or you can alternate your workouts by doing them with the bar in back of you, both are good variations but you will be more than likely to pull more weight when holding the bar in front of you.

Generally you will keep your palms facing in back of you when performing the barbell shrugs, when the weight gets to be a heavier load that you are pulling, you can try an alternate grip where one palm is facing to the back and the other palm to the front, this will enhance your gripping strength.

Another couple alternatives is to use wrist straps or chalk your hands for a better grip, which ever way, your general aim is to progressively pull more weight, as you continue to increase your strength in the shrugs, your traps don’t have any choice but to grow.

When performing the barbell shrugs, you will keep your shoulders low at the first stage of the rep and when raising your shoulders, rotate your shoulders in a circular motion from front to back and then down. Always maintain a steady look forward as you are performing the barbell shrugs.

Becoming distracted and looking from side to side as you are performing this exercise can greatly increase your chances of pulling a muscle in your neck or doing some kind of serious damage to your neck and/or traps, this exercise there is a necessity to perform good training form.

Muscles worked

The primary muscles worked are the traps and rhomboids.


The shrug also activates secondary muscles including the biceps, flexors, serratus anterior and the three muscles of the abs: rectus abdominis, transversus abdominis and obliques.

Dumbbell shrugs

Dumbbell shrugs are another great variation in the shrug family that you can adapt in your training program, the advantage with dumbbell shrugs is you can get a fuller range of motion and you can rotate your wrists during the exercise to reach your traps at different angles.

One slight disadvantage with doing dumbbell shrugs as compared to barbell shrugs is you are giving up a weight advantage with dumbbells. When you perform barbell shrugs you can pull more weight as compared to the dumbbell shrugs, but the dumbbell shrugs are definitely a great exercise to employ in your training routine.

Muscles worked

The primary muscles worked are the traps and rhomboids.


Biceps, flexors, serratus anterior and the three muscles of the abs.


Upright rows

Upright rows are a good exercise to supplement with shrugs in your trap training workouts. Upright rows can be performed either with a barbell or dumbbells but either way they both will target your trap muscles similarly.

When you perform the upright rows with a barbell, your hands will be in a fixed position, but if you use dumbbells when performing the upright rows, you will be able to rotate your wrists while performing this exercise and that will be a great way to stress your traps at a different angle.

Muscles worked

Upper traps, rhomboids, anterior shoulder, posterior shoulder and biceps.


Wrestlers bridge

The wrestlers Bridge does not directly target your traps but it is a great exercise to build your neck muscles. Your neck and trap muscles are closely related and when performing any trap training exercises will also indirectly target your neck muscles.

My suggestion is that when you develop a trap training routine, you should include exercises that directly target your traps, it would be a good idea to directly work your neck muscles as well.

Muscles worked

Stabalizers, core, hamstrings, gluts, spinal Erectors, traps and back of neck.Trap training


Train heavy

Trap muscles are one of those muscles that require you to train heavy. When performing shrugs you will want to load up and train heavy, but not so heavy that you are sacrificing good form.

Beware of when doing any shrugging exercise to use good form and keep looking forward, otherwise there will be a chance of pulling a neck muscle and they are never any fun.

Upright rows you will not be able to use nearly as much weight with this exercise but it’s good to include in your workout because you will be targeting your traps with a different angle and as they say, “variety is the spice of life.”


I hope that this article helps with any questions you may have had or gives you some new ideas. Trap training as well as any training is good stress relief and if you train smart you should be able to keep your workouts reasonably uninterrupted without any pains or muscle strains.

The proper supplementation can greatly increase your muscle gains and can help with giving you the energy you need to power through any workout. To check out a review on supplementation*

You can check it out here.

Please leave a comment, “good or bad” I love to hear comments from my readers.


Please follow and like us:
Follow by Email