Secret Tips to Spice Up Your Fitness Program

Adherence to a strict diet plan and regular execution of fitness programs are considered the sure-shot ways of weight-loss. Unfortunately, many people are unaware of the fact that little changes in the dietary and exercise habits can make you lose weight faster. We point out few fitness habits that will help you to drop pounds in lesser time.



• The rest time between the sets and reps of the fitness program is crucial. In fact, modification of the rest time has a huge impact on the entire exercise routine. In addition, remember that your rest time must be in accordance with your fitness goals. If you are aiming for development of explosive power, rest for atleast 3 minutes. If the goal of your strength-training program is to have bigger muscles, opt for a rest period of 30-60 seconds.

• No matter whether you are executing strength training or aerobic workouts, always maintain an exercise journal. Some may consider this a little obsessive, but this step will help you to analyze your fitness goals more realistically. Note down the type of exercise you are doing (strength training, powerlifting etc), the reps, sets and the rest period between the sets.

• Opt for exercise sessions in the early morning. When you indulge in some high-intensity fitness-training program in morning, it sets the mood for the rest of the day. Exercise provides a feel-good factor and when you work out in the morning, you can relish the sense of accomplishment throughout the day. This will also help you to stick to the workout routine more successfully.

Take your fitness training routine to the next level with the help of these tips. In our next post, we will provide you some more secret suggestions. Keep rocking!

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Maximize Your Fitness Potential with the Workout Schedule

It is the first month of the year and the perfect time for plan your fitness routine. Creating a workout schedule makes you feel motivated and can be said to be the first step for fulfilling your fitness goals. We provide few tips regarding how you can put together an ideal fitness routine.



Planning:

• Grab the weekly calendar and figure out how many days of the week you are ready to workout. Ideally, it is suggested to opt for weight training exercises for 2-3 days a week and aerobics for rest of the days. Keep aside one or two days for rest and allowing your body to heal.

• Carve out your workout schedule according to your fitness goals. Give more importance to weight training exercises if you want to build lean muscles. Alternatively, all those who are looking forward to some gentle, low-impact exercises can choose to walk for most days of the week.

Weight-training Exercises:

• It is recommended to set aside 45-60 minutes for weight lifting exercises. Avoid resting for more than sixty seconds between the sets.

• Opt for weight training exercises that work on all the major muscle groups. Perform different kinds of workouts so that you are never bored and are able to challenge the body on a consistent basis.

• You can split the workouts as you become more comfortable with the schedule. A good example would be to work on the triceps and chest on day 1, biceps and back on day 2 and targeting shoulders and legs on day 3.

• It is important to remember that growths of muscles are hampered if you do not allow them to rest for sufficient period. Allow every muscle group 1 or 2 days of rest between the exercise sessions.

It is important to give priority to one’s personal preferences and goals while chalking out the workout schedule. In our next blog post, we will provide tips with regard to cardiovascular exercises. Keep rocking!

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Rounding Off Squat Training in Westside Barbell Style

Earlier we have provided a brief overview of the squat training that is executed at Westside Barbell on day 2 (also known as the speed day). Today we will be discussing the correct methods for performing it and also provide information about reps and rest period.



• For performing box squats correctly, fix up the squat in a position, which is comparatively wider than the normal stance. Also, keep your feet pointed towards the forward direction.

• Next, arch the back region, pull the shoulder blades together and move the head into the bar. Afterwards move the knees apart and try to push your abdomen against the belt.

• Once you are done, lower yourself gently. Push back the hips and then bend the knees.

• Pause on the box squat for few seconds and start again.

• On the speed day, Westside Barbell recommends 8-12 sets of 2 repetitions. The rest period usually varies between 45-60 seconds between the sets.

• Once the box squat workout is over, exercisers are instructed to execute the same assistance groups (as on day 1). Special attention will be given on the weak areas.

• The total duration of these workouts should approximately take 1 hour. Research studies have proved that testosterone levels are on the rise during the first 20 minutes of the workout session. It has also been stated that the most crucial time of training lies between the first 20-50 minutes and afterwards, the testosterone levels start decreasing. It can be mentioned here that work sets are executed in Westside Barbell within the first 50 minutes.

This marks the end of squat training in Westside Barbell style. It is important to follow all these steps with whole-hearted dedication to achieve the results.

Stay healthy and have fun!

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Dynamic Effort Training with Westside Barbell

Earlier we provided a brief overview of day 1 of squat training at Westside Barbell. Today we will be discussing the dynamic effort method that is followed on day 2, i.e. on Friday. Dynamic effort method can be defined as lifting weights (sub-maximal) with the highest attainable speed. It can be recalled that the purpose of squat training on day 2 is to work on the neuromuscular system.



More information are provided below:

• In Westside Barbell, squat training on day 2 is performed with the help of box squats.

• Box squats are executed on a box that is 1 to 2 inches below parallel.

• The percentages of the weight of the squat are executed in a wave style for 4 weeks. Afterwards, they are repeated. An example will make the concept clearer. 1st week is 50 %, 2nd week 55 %, 3rd week 58 %, and 4th week 60 %.

• If you are using bands or chains, they must be used along with the weights. It is recommended to use weights because they help to develop accelerating and explosive strength and to execute the perfect form.

• It is important to perform each repetition with compensatory acceleration. Speed of the bar should be explosive and fast. For example, let us assume that you are doing squats with 800 pounds and the training weight is 400 pounds. The force that be applied to the bar must be 800 pounds of force.

• Westside Barbell prefers training with a light squat suit and flat sole shoes that include Converse Chuck Taylors, wrestling shoes.

Today we have discussed the major features of dynamic effort training. In our next blog, we will be providing information regarding how to perform squat training on day 2, repetitions and the rest periods.

Cheers!

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Spice Up Your Squat Training with Westside Barbell

In one of our earlier blog post, we discussed about Group 1 exercises that consist of deadlifts, squats and good mornings. Today we will discuss about other groups, which make up the day 1 of squat training exercise. Group 2 also known as the supplemental exercise and focuses on the athletes’ weaknesses. The following exercises are included in-Group 2-



Glute Ham Rise-It consists of working out using a special bench that is somewhat similar to the hyperextension bench. The only difference is that in case of Glute Ham Rise, the hamstrings and glutes initiate the movement.

Partial Dead lifts-This can be defined as arched back deadlifts, which must be executed in a ballistic style for high reps.

Pull Through-Position yourself away from the low pulley and bend down. Hold the pulley with the help of your legs and pull it up to the standing position.
It is important to mention here that the group 2 exercises should be executed with multiple sets of varied reps (more than 5 reps but less than 20).

Group 3- (Core accessory #1)-Group 3 exercises target lower back region of the body and in Westside Barbell, different variations are used with the help of a long or short strap. On light days, opt for 3 or 4 sets of 15-20 reps. A heavy day, on the other day, should consist of 4 or 5 sets of 6-8 reps.

Group 3-(Core accessory #2)-These exercises target the abdominal region and can consist of one or two of the following exercises.

Pull down ABS-Take help of a rope and hold the handle of the latte pull equipment. Pull it behind your head and execute the reverse deadlift.

Spread eagle sit ups-Lay down on the floor, spread out the legs and do the sit ups.

Group 4-It consists of reverse curls, lat work, dragging. They are performed to enhance the work capacity and train the stabilizing muscles.

In our next blog post, we will provide a sample of ideal workouts which done at Westside Barbell on day 1.

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Explore Squat Training With Westside Barbell

Squat training is a crucial aspect of powerlifting and there are many people who are interested in details about the squat training routine. In Westside Barbell, squat training is split up into two days-one on Monday and the other on Friday. Squat training on Monday aims to work on the muscular system with the aid of maximum effort strength training and on Friday, the purpose is to train the neuromuscular system. This is done with the help of the dynamic effort training.



Monday-Monday starts with any special exercise which could be either dead lift, squat or good mornings. Westside Barbell provides nearly 60 variations of all these exercises. This gym strongly believes that it is important to perform different types of exercises so that the body does not stop reacting to the grueling workouts. It must be provided with new stimuli (in the form of new workouts) regularly. We provide a brief overview of the different types of good mornings, squats and deadlifts that are being practiced at the Westside Barbell.

Good Mornings-

Regular good mornings-You can perform regular good mornings with either an arched or a round back.

Good Mornings off Pins-Place the bar on any selected pin (which can be of any height) and duck under it. Adjust it in the good morning position and pull the bar up to the standing position. Good Mornings off Pins can be performed with an arched or a rounded back.

Hanging Bar Good Mornings- Adjust the bar in the rack with help of the chains. Select the ideal height, duck under the bar and lift the bar to the standing position.

Deadlifts- For performing various types of deadlifts, Westside Barbell encourages the use of multiple stances, chains and bands.

Squats-For squat movements, Westside Barbell advocates the use of training devices such as belt squats, safety squat bar, front squat harness etc.

Monday workout consists of various types of exercises. Group 1 is known as the max effort exercise and it consists of the workouts (i.e. squats, deadlifts and good mornings) we mentioned above. We will provide more information about group 1 and other types of workouts in our next blog post.

Until then, have a blast!

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Westside Barbell Max Effort Bench

The max effort method is better than other common methods. It helps to improve intermuscular and intramuscular coordination, because the body will adapt to only the stimulus placed upon it. The max effort method produces the greatest strength gains. While it is not uncommon to suffer fatigue, high blood pressure at rest, anxiety, and depression from using this method, it is the most popular among top athletes and lifters.

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Westside Barbell Box Squat

Westside Barbell Box Squat featuring Louie Simmons and Laura Phelps.

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Opt for Smart Snacking

Smart snacking is an essential aspect of a wholesome diet. Unfortunately, many people have the wrong notion that all snacks are loaded with calories and consuming them can interfere with one’s diet loss plans. However, fact remains is that there are many snacks that are healthy, fulfilling and at the same time provide loads of energy. We provide information about few such nutritious snacks.



• Whole-grain snacks such as whole-grain pretzels, low fat whole-grain crisp breads are rich in complex carbohydrates and fiber. They satisfy the craving for hunger and make you feel energetic.

• Low fat popcorn is another healthy snack that has loads of fiber and is easy to store.

• All those who are looking for some smart snacking can also opt for low-calorie dairy products such as cottage cheese, plain yogurt etc. These products are good sources of calcium, protein, along with other essential minerals and vitamins. However, stress on the low-fat options. Some yogurts have added sugar, so be careful in choosing them.

• Healthy snacks also include unsalted and roasted nuts such as almonds, walnuts, pistachios. All these nuts are rich in healthy monounsaturated fats and protein. Walnuts, especially, are an ideal source of omega-3 fatty acids (which are known to enhance brain health and provide prevention against cancer and heart diseases).

• Dark chocolate as a healthy snack may raise few eyebrows, but the fact remains that it is can help one to reduce the blood pressure and cholesterol levels. Apart from the health benefits, dark chocolate is also known to improve the mood and provides a feel-good factor. However, remember that one serving of dark chocolate contains more calories as compared to other snacks described above. So do not go overboard with it and limit yourself to three or four small squares of the chocolate.

It is important to remember that the market is loaded with both healthy and high-calorie snacks. Do a little research about the snack that you are going to include in your diet and get ready to be healthy and fit.

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Books that Can Motivate Powerlifters

Strength training books are ideal for motivation those who are new to the industry. As the name suggests these books are geared towards powerlifters. For novice or non-powerlifters, who are looking for general strength training advice, these powerlifting/ strength training books are very beneficial. One of the must read books for lifters is “The Westside Barbell Book Of Methods” published by Westside Barbell. The 236 pages of this book are full of training advices. Louie Simmons explains the various ways that will help the lifters to produce strength.



Simmons, the legendary powerlifter and strength trainer of Westside Barbell, presents his many years of experience in powerlifting through this book. Being the strength consultant for numerous college football teams including Clevland Brown, New England Patriots, Green Bay Packers, and Seattle Seahawks, Louie’s book is also a great resource for the serious sports people. Some of the strength training methods that “The Westside Barbell Book Of Methods” includes are Conjugate Method, Dynamic Effort Method, Maximal Effort Method, Reactive Method, and Contrast Method.

The Westside Barbell Book Of Methods is specially aimed at competitive powerlifters and serious sports people. In fact, this powerlifting book can be a perfect choice for the intermediate to advanced lifters.

The second edition of “Science and Practice of Strength Training”, written by Dr. Vladimir Zatsiorsky and Dr. William Kraemer, explains the principles and concepts involved in strength training. The book comes with many changes including three new chapters contributed by Dr. Kraemer. These chapters focus on young athletes, women and seniors. The book explains that no one program can work for a person all the times. It describes the complexity involved in strength training programs and provides simple approaches while dealing with specific circumstances. “Science and Practice of Strength Training” provides great insight into the new physiological concepts that are now incorporated in the practice of strength training.

Both the strength training books describes the various methods of strength conditioning, the importance of timing in strength exercises, and ways to prevent injuries.

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Creative Ways to Stay Fit

Obesity is a major problem in USA that often causes several deadly diseases. Americans often avoid incorporating exercises in to their daily routines. Moreover, the excuse – they hardly have the time for regular fitness sessions. However, it is perfectly possible to juggle a tight routine and find time for exercise. Today we will be discussing fitness tips that can be used by the Americans who lead a hectic lifestyle.



Wake up early- Waking up early will allow devoting time to exercise sessions; better yet, there is no need to cut down other important activities. Studies indicate that those who workout in early mornings tends to stick to the routine as compared to those who opt for exercising during other times.

Add variety to the workout routine- It is important to mix and match the different varieties of exercises. It will add novelty to the workout sessions and will help to avoid boredom after few days. An ideal fitness routine should incorporate both non-aerobic exercises such as strength training, weight lifting and aerobic exercises, which may include running, jogging, and free-hand exercises.

Opt for group exercises- Workouts are fun when you team up with your family or friends. In addition, the motivation for exercising is higher when you have a partner.

Listen to music- Research studies indicate that the rhythm of music provides the exercisers with feel good moments and helps them to stay focused. A great way to perk up the exercise routine is to load the MP3 player with your favorite songs and listen to them while running on the treadmill or lift weights.

Utilize the spare time- On holidays and on days when you are feeling low, go for a long walk, cycle to a faraway place, or visit the gym. Exercise helps to increase happy hormones (endorphins) and these, in turn, uplifts the mood.

A busy lifestyle should not be the reason for avoiding workout sessions. Use your creativity to include fitness routines in your everyday life and you will be blessed with a healthy body and a sound mind.

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Exercises that Helps in Increasing Bench Press

In our previous post, we discussed the tips that will help the powerlifters to increase their bench press. In addition, some exercises help in increasing weight on bench press. In powerlifting bench press, many muscle groups are included. And it is important that lifters include each muscle group in their strength-training program.


Powerlifters must have strong triceps. To build one, they can begin with heavy compound lifts. Some of these include dips and close-grip bench press. While finishing, the lifters must incorporate a few isolation exercises including cable pushdowns and skull-crushers.

Lats too play an important role in powerlifting bench press; therefore, one must train them hard. Lifters can incorporate lat pull-downs and pull-ups in their weekly strength training workouts. It is also advice to opt for some rowing exercises on a regular basis.

It is often believed that bigger benchers usually have huge delts. This is so true! To get huge delts, one can include dumbbell raises and military press in their weekly strength training workouts.

Some additional tips:

• Powerlifters must focus on their muscles contracting while lowering the bar. During the concentric phase, this will help them to explode driving the weight up.

• Lifters can bring the bar lower on their chest by tucking their elbows in towards their body. In addition, try to reduce the strain on shoulders.

• Keep the quads tight throughout the lift and the heels flat on the floor.

• Keep the lats tight during the lift.

These exercises along with a proper strength training routine will help the powerlifters to increase weight on their bench press. If you like our tips feel, free to leave comments. Also, let us know more about your strength training routines.

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Exploit Belt Squat Machine for Strength Training Exercises

Squat is a type of strength training exercise that is excellent for the lower body. It works on areas such as hips and thighs, and helps to strengthen ligaments and bones of the lower part of the body. Squats also help to tighten the abdominal core muscles and enhance the size and strength of buttocks and legs. Squats can be of various types such as full squats, box squats, back squats and front squats. The different varieties of squats help the exerciser to mix and match the strength-training workout sessions so that it remains fun and interesting.



A great way to start squat training is to go for the Belt Squat Machine. This innovative fitness equipment enables a person to enjoy a full squat training on areas such as legs and glutes. In addition, with this machine, you do not need to put a bar on your back.

The Belt Squat Machine is easy to use. Adjust the plates on the weight pegs, place your feet on the platform, connect the cable with the squat belt and start the exercise session! There is sufficient platform space so that you do not need to bother about issues such as stability and safety. This fitness equipment also provides the perfect opportunity to perform a number of squats such as box squats, split squat stances, and even stationary lunges.

The Belt Squat Machine is not restricted to squat training alone. You can do pull-throughs by attaching the pair of web handles. Add a single handgrip and perform exercises such as curls, rows and tricep extensions. Deep grip pulls can be performed by using V- Grip. You can also attach a lat pull-down bar and perform Zercher squats.

As described above, the Belt Squat Machine is perfect for those who love in indulge in squat training. However, at the same time it will hardly disappoint those who love performing other forms of strength training exercises.

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Steer Clear of Fitness Myths

In the hurried frenzy of losing weight and flaunting a perfect body, many of us fall into the trap of believing in something that is unscientific. These myths, (as it can be labeled) not only interfere with a person’s fitness goals, but may also prove to be damaging to one’s overall health in the long run. Let us look at some of these popular fitness myths.



• One of the most popular fitness myths that have been doing the rounds since ages is that specific exercises can help in spot reduction. Unfortunately, this concept is wrong. Weight loss affects the body as a whole and it is impossible to reduce weight from one particular area. For example, certain strength training workouts will help you to tone the ab muscles, but it hardly help in losing weight only from the stomach.

• People often use the criterion of muscle soreness to ascertain the quality of their workout. For example, they think that muscle soreness is an indication of a good strength training exercise session. However, the truth is that muscle soreness occurs because of overindulgence in workout programs or for the lack of sufficient rest.

• Most people, especially women believe that strength-training routines will cause their body to bulk up. Health experts say that testosterone (a kind of hormone) is required to bulk up; the testosterone levels are much less in women, as compared to men. In fact, women tend to lose inches at a faster rate when they start indulging in strength training.

• There are many who think that a high protein diet is necessary for building up the muscles. Doctors are have warned people against this dangerous trend (that has gained popularity, thanks to the fitness craze!) and American Dietetic Association had also declared that any healthy diet must contain all the three essential nutrients such as proteins, fats and carbohydrates.

So now that you know about the popular fitness myths, it’s time to stay away from them!

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