Weight Training Blog

I’m sure you’ve heard people in the gym tell you to never do the same thing every time you go into the gym – and there’s certainly some truth in that. However, if you’re into power lifting and trying to get the biggest squat, bench, and deadlift numbers possible, then you may want to reconsider.

Think of the big three lifts containing two parts: Strength and proficiency. I agree that a strong bench will not come from just doing bench and no other accessory lifts such as shoulders or hitting triceps. However, one cannot become a bench expert if they do not perform the motion as often as possible. You can benefit by doing flat bench every chest workout by switching up the weight used (Think of speed days here), benching with bands, or doing board work. The idea behind this is that you’re still doing the same movements so you can become an EXPERT getting that bar to travel in just the right path to get you that 375 bench at 181 bodyweight.

Does this mean that on your chest days you should only do flat bench? No, you can do other chest lifts as well, but remember… Don’t over do it!

So it’s that time of the year again. The weather is getting nicer and the temperature is getting warmer, the days are getting long, and you’re starting to realize how much weight you’ve put on over the fall and winter months. It’s that infamous time of year when all of the cardio equipment in the gym works double time because everyone realizes that they only have a few weeks left to break out their beach bodies.

Here are a few tips – in no particular order of importance – that may help you get your beach body ready to go just in time:

1. Replace red meats with chicken and turkey
   Beef is considered to be a more fatty cut of meat than chicken and turkey are, so avoiding beef in order to get that cut look you’ve been looking for is a good idea. That doesn’t mean you shouldn’t have red meat at all, but when given the option, you should consider picking chicken or turkey over red meat if you’re serious about cutting some weight off your torso.
2. Drink plenty of water
   This may sound weird, but if you drink more water, your body will retain less water. If you have an over abundance of water, you will look bloated, and it may actually prevent you from having that 6 pack of abs everyone wants. So aim to drink upwards of a gallon of water throughout the day.
3. Replace things like mayo with items like mustard
   This should be almost a no-brainer, but when your’e trying to cut weight, you need to cut out any unnecessary sources of fat, and things like mayo stick out like a sore thumb. If you’re looking to ab some flavor to your food but know enough to stay away from things like mayo, but aren’t sure of an alternative, try mustard and see how you like it.
4. Beware of sodium
   Sodium will make your body retain water, giving you that bloated look I talked about in a previous tip. Avoiding food items that are loaded with salt will help you slim down in no time. Combine that with an increased amount of water to your diet, and you’ll be slimming down in no time
5. Walk, run, jog – get moving!
   If you think just going into the gym and pounding a few sets out on bench is going to help you get your beach body, then you’re wrong! You need to get your heart rate going for a decent amount of time, and in order to do that you need to hit the tredmil or running, or do something that involves you moving over long periods of time. Aim for at least 25 minutes per session, about 4 to 5 times a week in order to achieve  your desired results
6. Eat frequently
   This doesn’t mean eat everything and anything in sight all the time. What this means is try to eat about 6 times a day, but each meal should contain roughly the same amount of calories. This way you begin to train your body that more food is coming, and it doesn’t have to store any of it as fat.  You will feel full throughout the day, so you’ll be less likely to snack on unhealthy items as well later on in the day.