Progressive Overload 101 (Which is the best method?)

Progressive Overload
If you have read enough fitness articles or follow a few fitness youtubers, you learn that the biggest factor for training progress is progressive overload. In short, progressive overload is adding a stimulus your body is not used to in order to trigger an adaptation. Though you may know how important progressive overload is, you may not know different ways to facilitate it. Most individuals think of progressive overload as adding weight to the bar, which is the most common form of progressive overload. Though that is one way to progressive overload, that is not the only way. Below I will list and explain different ways to progressive overload in your workouts.

In this article I will cover the various methods of progressive overload and which one is the best!

READ THE FULL ARTICLE HERE

Building The Perfect Squat

Hello everyone! Today I want to show you all some of the squat variations I have done over the years (but not limited to the ones shown) in pursuit of the perfect squat! These squat variations will be in the videos posted below and will show you rather than tell you how they are performed. Feel free to add these exercises to your work out routine to mix things up!

(Note: These videos are months, even years apart so music selection is vary diverse)

 

Breathing Squats

No Hand Paused Squat

Heavy Squat Triples, Doubles, And Singles

Dynamic Squat

Low-Bar Squat (“powerlifting style squat”)

High-Bar Olympic Squat

Frontsquat

_________________________________________________________________

If you like the content don’t forget to LIKE, SHARE, and FOLLOW.

Wherever you are…thank you for your time, have a great day everyone, and God bless!

Add me PERISCOPE and SNAPCHAT for even more daily advice/information (add “ahmedjabaifit”)

Social Media Links:

Twitter

Facebook

Instagram

LinkedIn

Affiliations:

TigerFitness

Powerhouse Aesthetics:

Facebook Page

Instagram Page

Photography:

SarahFayePhotography

 

 

Guest Posting For Anyone: Big Or Small!!! (Fitness/Self Improvement/Nutrition/Mental Health)

blog-372771_960_720

Hello everyone! How are you doing? So, it has came to my attention that guest blogging is still alive and well. After searching around the internet, I can see that guest blogging is actually very important for blogs to grow and gather an audience, while also helping the blog host’s blog itself (not just in the guest’s favor) by providing free content for them.

“How does guest blogging work?”

Guest blogging in a nutshell is someone writing content that you post on your own blog while giving them credit. Guest blogging is free and is an agreement. The only request I have with ANY content that I write for anyone is 1) Credit for the post 2) 2 back-links to my blog and website of choice 3) A small bio of myself at the end of the post.

I am looking to write for fitness, nutrition, mental health, and self improvement/personal growth blogs.

If you are interested in guest bloggers feel free to contact me here, through my website, or through any of my social media listed below!

I look forward to working with all of you and I look forward to showing you all my best post yet! 🙂

_________________________________________________________________

If you like the content don’t forget to LIKE, SHARE, and FOLLOW.

Wherever you are…thank you for your time, have a great day everyone, and God bless!

Add me PERISCOPE and SNAPCHAT for even more daily advice/information (add “ahmedjabaifit”)

Social Media Links:

Twitter

Facebook

Instagram

LinkedIn

Affiliations:

TigerFitness

Powerhouse Aesthetics:

Facebook Page

Instagram Page

 

 

Online Coaching (Online Personal Training) ONE CLICK AWAY!!!

14182364_320782521600703_1972308267_n

Ever thought about hiring a personal trainer, but were too nervous to be seen in a gym with a trainer? Maybe you want to hire a personal trainer, but you cannot afford one? Even want to be informed about exercise and dieting without someone in your face telling you you are doing it wrong? ONLINE COACHING IS FOR YOU!

“What is Online Coaching?”

Online coaching is online personal training! The only difference is you can work out without having someone tell you what to do every second in the gym. You are able to exercise and follow the plan without feeling judged or feeling awkward having someone watching you.

“Well, what is included with Online Coaching?”

Online Coaching is not just a trainer emailing a client a workout program. It is much more than that. Online Coaching requires involves feedback and adjustments in order to give you the best fitness experience possible! Online Coaching comes with a workout plan customized specifically for you, daily meal advice, form analysis (if client sends in videos for coach to analyze), and weekly adjustments to routine. (Note: See more service options HERE)

“Well that’s awesome! Wait…..How much does this cost?”

Online Coaching is an affordable $75 a month!!!THAT’S IT!!! Payments are made at the beginning of the month via pay-pal.

“Hmmmmm, well what makes you credible to coach me?”

I am a NSCA certified personal trainer, competitive athlete, Kinesiology major, and fitness/nutrition content writer for Powerhouse Aesthetics.

“I’m sold! How do I start?”

All you have to do to start is contact me through my contact form. Or message me on any of my social media accounts below. IT’S THAT EASY! Looking forward to hear from you 🙂 It’s time you gave yourself the body AND THE LIFE YOU DESERVE!

_________________________________________________________________

If you like the content don’t forget to LIKE, SHARE, and FOLLOW.

Wherever you are…thank you for your time, have a great day everyone, and God bless!

Add me PERISCOPE and SNAPCHAT for even more daily advice/information (add “ahmedjabaifit”)

Social Media Links:

Twitter

Facebook

Instagram

LinkedIn

Affiliations:

TigerFitness

Powerhouse Aesthetics:

Facebook Page

Instagram Page

Periscope Live Q and A

periscope2-850x476

Hello everyone! I would like to announce my new periscope focus to you guys. I will now be doing “Live Q and A” broadcasts for all my blog, Youtube, and social media followers to answer questions about my services, life, and I will be answering any fitness/nutrition related questions!

You can add me on periscope by adding “ahmedjabaifit”

Follow me on Twitter for daily broadcast replays and broadcast notifications on social media!

I will be broadcasting every morning, noon, and evening so everyone has a chance to join and ask questions of their choice 🙂

(If you can not make any of the broadcast times you can add me on snapchat “musclehead54” to ask questions as well as follow my daily life/be notified about updates)

Thank you all for your time, have an amazing day, and most importantly God bless!

________________________________________________________________

If you like the content don’t forget to LIKE, SHARE, and FOLLOW.

Get the best GYM WEAR and SUPPLEMENTS through my affiliations to help my blog 🙂

Social Media Links:

Twitter

Facebook

Instagram

Genetics Is Not An Excuse

PicsArt_08-13-06.58.43

So lately everyone is playing the genetics card. Struggling to lose fat? Genetics. Weaker than someone in the gym? Genetics. Smaller legs than others? Genetics. I used to blame my struggles in the gym and my diet on my genetics just as much as other guys, but one thing changed. I realized genetics is no excuse. Genetics does matter, but only to a certain extent.Why does genetics matter? Because your physical attribute potential is limited. Honestly, that’s not a good enough reason to be an excuse. Why? Here’s why!

Yes, human potential is limited. How so? First off, we have no idea if anyone has ever reached their genetic potential or not. It is scientifically proven that muscular/strength progress slows down the further you progress. Eventually you will be a natural lifter scraping away from workout to workout in order to gain 1 pound of muscle mass a year. Yeah…. A YEAR! That does not mean you can’t gain body fat to elicit greater weight increase/size increase, but rather you will only gain one pound of lean muscle tissue. Everyone’s progress will slow down. It’s not that we should be worried about reaching our genetic limit, but rather focus on having the determination to continue working out naturally when progress becomes extremely slow. Funniest thing you’ll hear in the gym are guys who can’t lift 225 or only weight 180 and claim they may have reached their genetic limit because they have stalled. GUESS WHAT? A genetic limit is a lifetime goal! Majority of individuals who workout never reach their genetic limit even with training countless years and having the best resources, so claiming you have already hit your genetic limit….excuse!

Genetic limits aside, genetics should never be an excuse to your progress. People love to play the genetics card with weight loss and muscle gain more than anything. Can’t lose 5 pounds because they followed a diet by someone they don’t even know. Guess what? Apparently genetics won’t allow them to lose those 5 pounds. This may be some enlightenment for you weight loss seekers, but….YOUR GENETICS DOES NOT STOP YOUR BODY FROM LOSING FAT. Unless you have a specific disorder, you have absolutely ZERO reasons you can’t lose or gain weight. Yes, it will be harder for you than others, but that does not mean you can’t accomplish it. “Maybe my body just wants this weight for it’s frame”. Yeah….no. You’re body could care less. You just don’t like to put in extra effort. That’s like my brother gains weight/muscle on almost half the calories I do. I don’t complain that I can’t gain weight. What do I do? I eat more. It’s that simple! Manipulating your calories is scientifically proven to manipulate body composition. Complaining is not. Complaining gets you no where. If anything, complaining gets people annoyed.

Working on your own progress would help everyone. People are so focused on comparing themselves to others that they’ll use any excuse to not put in extra effort to get the physique they desire. Genetics shouldn’t be an excuse, because you can always improve. You can always lose fat, gain muscle, and get better. Genetics doesn’t stop that. You do. The only thing genetics does is change the amount of time and effort needed to make those changes. Everyone improves at different rates.

The final reason why genetics is not an excuse is because it will not even display as an advantage until you get to specific levels. Local competitions and younger age orientated competitions will not be full of genetic freaks. They’re already above that. Powerlifting for example. Everyone is so worried about getting their butt wooped by someone who is just a genetic freak. Guess what? That “genetic freak” has already plans for nationals and worlds. That “genetic freak” doesn’t do local powerlifting meets because he gets sponsored to go travel. If someone is truly genetically advantageous, you wouldn’t be competing with them. Sorry to tell you that, but “it’s reality”.

To those who use genetics as an excuse, I hope this has cleared the air. Genetics is not an excuse. It is limited, but never an excuse.

If you like the content don’t forget to LIKE, SHARE, and FOLLOW.

Wherever you are…thank you for your time, have a great day everyone, and God bless!

 If you enjoy the content don’t forget to like, share, and follow! You can also visit my Youtube Channel for more fitness and self improvement content!

Get the best GYM WEAR and SUPPLEMENTS through my affiliations to help my blog 🙂

Social Media Links:

Twitter

Facebook

Instagram

How To Accomplish Your First Pull-Up

 

PicsArt_08-13-05.30.03

If there was one exercise that is the true test of upper body strength, it would be the pull up. The pull up requires a good body weight to strength ratio, core activation, and practice (hundreds of repetitions). In order to get good at something, you must practice it often. In order to be able to do something, you build up it’s components in which is required to perform the task successfully. Fact is a vast majority of individuals in America cannot perform even one single pull up. Why is that? Well, between physical fitness priorities dropping (due to technology, transportation, standards, etc) and obesity (fast food, standards, and lack of knowledge) pull ups are the last thing anyone is prepared for. Sure, you squat everyday with everyday tasks of sitting on your a**, but how many times do you do anything (I MEAN ANYTHING) in your day that builds the muscles in the upper back? Most likely nothing (unless you perform general labor, even then it is minimal). That is why an increased body weight and lack of preparation makes performing your first pull up so difficult. Those new to fitness seem to want to be able to do a pull up. Maybe it is because of the pull up being “cool”, or maybe because it is easy to do anywhere. All you literally need to perform a pull up is somewhere to hang. Though individuals find interest in the pull up, they do not know how to go about accomplishing their first one. In order to perform your first pull up you must:

 

1) Learn scapula retraction: Everyone seems to skip this stage. Hell, even I skipped it at first. Learning to activate the correct muscles is the most important part of any exercise. Sure all guys know how to flex their chest and all girls know how to flex their butt, but no one knows how to activate their back. Anytime I tell someone to use their lats, or flex their back I get this awkward look. When doing pulling exercises without proper muscle activation, you actually incorporate more bicep and less back. This is why many individuals can do heavy/high repetition dumbbell rows and have a s***y back. I usually prescribe 5-10 sets of band pull a parts, 2-5 times a week. The key is frequency and volume, both for mind muscle connection and muscle hypertrophy. I typically angle the band’s an specific way to build certain parts of my back. For the sake of the pull up, I want you to do yours not straight ahead, but rather angled 45 degrees up and pull at a diagonal towards your lower chest. This will activate the lats more than if you were doing straight ahead pull-aparts.

 

2) Reevaluate your body weight: When it comes to body weight exercises, you really want to minimize your weight while having as much muscle as you can. That means staying lean and shedding off the excess body fat. Some body fat is fine, but you may be trying to accomplish a pull up with 45 extra pounds weighing you that much more down.

3) Build the musculature: A bigger muscle has more strength potential than a smaller muscle. Though strength and size have no specific ratio, gaining more muscle will aid in your quest for performing your first pull up. By taking what you learned with muscle activation (doing the pull-aparts), you can perform pull sessions (back workouts) to build up the muscles of your back. This can be done 2-3 times a week for higher volume than the pull a parts. I would typically do 10-15 sets total. These exercises are (but not limited to): latpull-downs, dumbbell rows, barbell rows, and reverse grip pull-downs. Did you see how there is no isolation exercises? That is because we want exercises with the most progressive overload potential in order to build enough strength/hypertrophy to lift yourself up.

 

4) Develop body awareness/strength: After you have built up the musculature of the back, it is time to get familiar with pull-ups. Instead of dropping everything to only do pull up specific exercises, I would replace the first exercise with pull up negatives. This help the body get used to lifting it’s own body weight, helps you develop core stability needed, and gets you mentally ready for a pull up. After you can do 5 sets of 5 negatives, 5 would add some weight and start back at 5 sets of 1-3. This will ensure when you do try your first pull up, you won’t be intimidated by the weight of your body.

 

5) Develop neurological adaptation(practice): After you can perform pull up negatives with some decent weight, it is time for assisted pull ups. Now we always used a partner rather than a band. Why? Well, we didn’t know any better honestly, but I wouldn’t change a thing. Assistance by a partner is more efficient, because you can adjust the amount of help by communication. With a band you have to adjust the band. If you have a good training partner, they can easily adjust how much they assist you by observing your effort (how hard you are struggling). Build the repetition/set protocol by adding repetitions and decreasing assistance effort (tell them to let you do more of the work). The pull ups will get harder, but you will indeed get stronger.

 

After taking all 5 steps, it is time for you to get on that bar and perform your first pull up. If you are struggling to get your first pull up, repeat the steps and find where you messed up or skipped. NEVER skip a step. Each step is vital towards your pull up success! You can thank me later 😉

If you like the content don’t forget to LIKE, SHARE, and FOLLOW.

Wherever you are…thank you for your time, have a great day everyone, and God bless!

 If you enjoy the content don’t forget to like, share, and follow! You can also visit my Youtube Channel for more fitness and self improvement content!

Get the best GYM WEAR and SUPPLEMENTS through my affiliations to help my blog 🙂

Social Media Links:

Twitter

Facebook

Instagram