Build More Muscle In Less Time

muscle

Building More Muscle In Less Time

Sounds too good to be true, right? That you can build even more muscle in less time. Well, believe it or not you actually can! It’s not from a super food, magic pill, new training secret, or fancy equipment. No, it is from training methods/tools that have been around for decades! These training methods have been around for so long that we seem to have forgotten how effective they really are. Wanting to build more muscle while being in the gym less? Give these training methods a try and enjoy having more spare time!

Dropsets

Ever performed or heard of dropsets? If you are looking to take your work outs to an entirely different level then look no further! Dropsets, in general, are multiple sets performed nonstop (creating one massive set) by dropping the weight after you hit failure (or complete the number of repetitions planned). Dropsets are used to increased the amount of muscle damage in a short amount of time and stretch the fascia as much as possible, filling the muscles with ample amounts of blood. Disclaimer: This is not for the faint of heart. Going to failure with multiple sets in a combined massive set will be EXTREMELY UNCOMFORTABLE, but will be well worth the results!

Rest-Pause

Ever completed less repetitions than you aimed for, then came back right after to finish the remaining repetitions? You are actually performing a sort of rest-pause training. Rest-pause training involves going to failure (or performing the target repetition count) and resting 0-30 seconds before performing the next set with the same weight. This is utilized in order to get more volume in with the same weight in less time, while providing some sort of rest, which allows your body to slightly recover and perform more repetitions than if you tried one all out set to failure.

Superset

The most common training tool used today is the superset. Supersets are performed by performing two exercises back-to-back with no rest, or as little rest as possible. Supersets are used to either get more work done in less time, work on antagonist muscle groups (in order to stretch one while the other contracts), or to pre/post- fatigue a given muscle that is slacking in development.

Decrease Rest Time

This seems like a no-brainer, but I feel the need to remind everyone. I see countless people searching for the next best thing, but guess what?! Decreasing rest time increases muscle damage, muscle fatigue, and helps you get more work done in less time. I typically use anywhere from 15 seconds to 60 seconds rest for all of my exercises. If your goal is hypertrophy (building muscle mass), then put down the phone, stop chatting about your plans after the gym, and start your next set!

Closing

You do not need fancy equipment, diets, or pills to build more muscle in less time. Sometimes you just need to try different training tools in order to see what works best for you and what you enjoy more. Give one, some, or all of these training tools a place in your training routine and watch your progress soar while your time in the gym decrease!

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My New Blog And Website! (Self Improved Fitness)

 

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Hello everyone! I am letting you all know that this will be my last blog post on this specific blog. I am moving my content to my website selfimprovedfitness.com. My website is focused on online coaching, self improvement and fitness articles/videos, and supplements.

If you know anyone that would like to see more fitness and self improvement content please share this post 🙂

One last time on here…..you all have a great day, take care….most importantly….God bless!

 

7 Tips For Faster Running

 

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You’ve probably heard the old adage, “If you want to run fast, train to run fast.” It’s a simple sentiment for sure, but it’s true. While some people are blessed with the magic gift of speed, most of us aren’t.

Whether training for a 5k, an ultra-marathon, or even running down the basketball court, speed will improve your running which directly correlates to increased power and strength.

How to get there? Here are 7 tips to bring out the speed demon in you:

Stride turnover
In other words: cadence. Maybe you have no idea how many times a minute your feet hit the ground or why it even matters. A faster foot turnover means you’re not overstriding and are probably less prone to injury. A faster turnover creates faster running.

To do a test, count how many times your right foot hits the ground in 30 seconds. Double that number to get 60 seconds. Then double that amount for the total on both feet. Let’s say yours was 35 steps on the right foot for 30 seconds. Double it for 70 and double it again for 140 total steps per minute. That’s your cadence.

A cadence of less than 160 strides per minute is commonly seen in runners who overstride. The average recreational runner has a cadence between 150-170 spm while an Olympic marathoner’s is well over 180. Some websites can help track how many steps you take in a mile.

Speed work
A track session once a week will yield results over time, just be careful not to overdo it right out of the gate by trying to relive the glory days of high school track.

A favorite work out of mine is 400-meter (one lap) intervals at 5k race pace with a two- or three-minute rest between each. Try to keep each lap consistent in speed or within 5-7 seconds. Consistency is king.

Start with 4- to 6- 400s, and increase the number of intervals until you get up to three miles worth of speedwork in one session. Don’t increase the distance or time by more than 10-20 percent per week.

By alternating between high intensity intervals and rest, runners will increase their VO2 max, or the body’s ability to use oxygen. With improved VO2 max, the body will access more oxygen for muscles and you’ll keep burning calories long after the workout is done.

Cross train
For many, cross-training is the key to running faster and staying healthy overall. You don’t need to run more than 3 times a week to be fast. But I do believe in doing other physical activities to truly maximize your running efforts.

Some of the more common activities that use various muscles in the body include yoga, swimming and cycling. But mix it up! Cycling is a favorite because of all the different types of bikes out there that make it fun to be on two wheels, such as off-pavement steeds like “fat” bikes and gravel bikes.

A lot of athletes keep their top end by participating in high-intensity team sports throughout the winter. Ice hockey and basketball come to mind.  If solo sports are more your thing, have you thought about surfing? Yes, surfing in the winter. If you’re in shape enough for the gym and running, you’ll be prepared for the powerful waves and strength required to get on a board.

Tire Pulling
This may sound off the wall, but dragging a tire behind you while jogging works the glutes, core, hamstrings, calves and quads like no other activity. Legendary ultramarathoner Lisa Smith- Batchen incorporated this technique into her training in 1983 and started introducing it to her students not long after.

She lives and trains in Driggs, Idaho where she saw race horses train by pulling a tire. Her brother’s ice hockey coach also had his team practice by tire pulling. For runners, the technique helps with running posture and when removed, runners feel lighter and move faster.

Hill Repeats
If you can run up a hill at a good clip, you will reap the benefits of improved speed, muscle strength and more confidence. After a good warm-up, pick a hill you’ve always wanted to run up and see how far you can go in three minutes. Jog back down. Try it six times and see if you can run to the same spot or farther every time. Stamina and power are important factors in faster running.

Hit the gym
You don’t have to be a bodybuilder to go to them gym once or twice a week to use the kettlebells and yoga mats. In fact, you might not have to go to the gym at all if you have the equipment at home. Ahmed Jabai is the real expert when it comes to strength training, so I defer to him on best practices here.  Runner’s World is a great resource for essential strength exercises, as well.

Enter a Race
After you’ve put in a few months of training, you’re really ready to test your speed. There’s nothing like a running race to push your limits and see how far you’ve come. Use the first race as a starting point and enjoy the progress you’ve made along the way.

With dedicated training, proper planning and programming, you will get faster, regardless of body type and genetics.

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BE WILLING TO CHANGE

Hello everyone! Today I share with you guys my new video “BE WILLING TO CHANGE”.

If you like the video don’t forget to SUBSCRIBE or FOLLOW my blog.

I hope you all have an amazing day, take care, and most importantly GOD BLESS!

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Changing Your Life By Refocusing Your Energy

Hello everyone! Today’s video I explain how I changed my life by refocusing my energy and how you can too!

If you like the video don’t forget to SUBSCRIBE or FOLLOW my blog.

I hope you all have an amazing day, take care, and most importantly GOD BLESS!

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LIFE IS A PUZZLE

 

Hello everyone! Today’s video I explain my perspective of life and why I believe life is like a puzzle (and no, not because it is confusing haha)!

If you like the video don’t forget to SUBSCRIBE or FOLLOW my blog.

I hope you all have an amazing day, take care, and most importantly GOD BLESS!

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Back Workout For Mass!

 

Today I show you all one of my back workouts for mass during my bulk! If you are wanting to add slabs of muscle to your back and biceps give this workout a try! If you like the routine don’t forget to share the video with your friends 🙂

FULL ROUTINE:

  1. Lat-Pulldowns 1 set of 20/1 set of 15/5 sets of 10
  2. Reverse Grip-Pulldown 1 set of 20/5 sets of 15
  3. Vbar-Pulldown 5 sets of 20
  4. 1 Arm Seated Row 1 set of 20/1 set of 15/5 sets of 10
  5. 1 Arm Seated Row 5 sets of 20
  6. Superset: Cable Pullovers & Facepulls 5 sets of 20
  7. Dumbbell Bicep Curls Clusterset Until Failure (pick a weight you can do 15-20 reps with)
  8. Superset: Go Home & Eat Everything

If you like the video don’t forget to SUBSCRIBE or FOLLOW my blog.

I hope you all have an amazing day, take care, and most importantly GOD BLESS!

_________________________________________________________________

[VISIT MY OFFICIAL WEBSITE]

[FOLLOW ME ON TWITTER]
[ADD ME ON FACEBOOK]
[FOLLOW ME ON INSTAGRAM]
[NETWORK WITH ME ON LINKEDIN]
[GET YOUR SUPPLEMENTS HERE]

[BE A PART OF POWERHOUSE AESTHETICS] [CONTACT SARAHFAYEPHOTOGRAPHY]