John Davies

Each week we offer a free workout as part of the “USPlabs Iron Day” and in the previous 103 editions we have been able to answer the interests of our readers. Combining your training interests with a full supplement protocol review on Facebook this can assist a multitude of goals, regardless of your training experience. To cast your vote on what type of workout you would like to us to released simply send us a message Twitter (through either a “DM” or the “@” function) or Facebook and we will randomly select through all suggestions.

 

After much consideration this week’s episode of the USPlabs Iron Day is an intensely challenging Back and Bicep workout, suitable for bodybuilder’s and “powerbuilder’s” in “Fear No Workout – Part 21” . If there are questions related to the performance of any movements, please post questions on the USPlabs Facebook wall, where the article is posted and I will personally answer.

 

 

Your Lean Recovery Stake
Modern BCAA+™, OxyELITE Pro® Super Thermo Powder™

Learn more here: http://usplabsdirect.com/stacks

 

Section A

 

At the start of the routine perform:

RED² - perform two, six-minute blocks of continous motion

 

Hurdle mobility drills, #9 & #10
- perform two, six-minute blocks of continuous motion

 

9. Duck under, twist, pop up; Stand perpendicular to the hurdles. Duck under the first hurdle with your lead leg, and then twist to lead under the second hurdle with your opposite leg. Make sure your movement is initiated by pushing your buttocks back and that your feet always face forward. Pop up from the squatting position after you clear each hurdle.

 

10. Forward zig-zag duck under; Stand facing the hurdles, which are arranged in a zig-zag pattern, each successive hurdle offset one length from the previous

 

Tumbling (over ten metres)

• Forward Roll (stay in tuck)
• Bear Crawl
• Spider Lunge

Repeat each movement four times.

 

GPP non-weighted callisthenics
•    Jumping jacks
•    Shuffle splits
•    Side to Side hops
•    Mountain Climbers
4 sets x 30 seconds each, no stopping

 

Section B
Resistance Training
•    Deadlift  4 sets x 6 reps (80-85 per-cent)

 

Super-Set
•    Bent over Rows / Wide Chins   4 sets x 6 reps

 

Super-Set
• Barbell Curl / Scott Curls 4 sets x 8 reps

 

•    Drag Curl 4 x 15*
•    Incline Bench Dumbbell Curl 4 x 15*

 

•    Forearm Curl 3 x 15
•    Newspaper roll-up x 2

* peak contraction, stopping a fraction before top of lift, hold and create maximal tension

 

STS™, 3 sets

How to perform STS™

 

Section C

 

DMC™,introductory movements.
•    Abdominal Circuit 2 x 10
•    Renegade Row 2 x 15
•    Barbell Roll-out 2 x 10

At the end of your training session perform the following Range of Motion routine.

 

Step two in this plan is visit the Facebook page well in advance of starting your training day for expert advice on how to optimize your results.

 

Prepared by John Davies

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle.

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

The fight of an iron-game athlete is a constant struggle, a titanic battle waged within of striving for dreams against daily challenges. Each of us knows these challenges, the constant struggles and strains and for that matter the endless pushing against the grain of a society that is seemingly content at being “average” in a culture of mediocrity.

 

However, “mediocrity” is not suitable for my vocabulary or for that matter the countless many who have strode into a weight-room with a dream and the willingness to work towards their goals. Still this battle is not easy when society is so content with a docile lifestyle and ultimately the iron game pursuits are for those strong of body and heart.

 

 

Invariably this challenge also leads to unique situations where certain gyms are more conducive for training simply because the “banging of the iron” signals “this is a place of work”. Within each of these gyms friendships are made with the bonds of shared goals, which in many cases leads to “training partners”.

 

 

The notion of a “training partner” is unique in sport / iron-game as it can just as easily be your oldest friend to a near stranger but regardless of the differences ultimately the great bond of striving for excellence is shared. I’ve had training partners that were my closest friends as a teen to athletes of widely different backgrounds but each of us shared the bond, the unrelenting desire to excel and dedication to exercise, diet and nutrition.

 

 
Along with the mix of a proper exercise plan, diet and supplementation, a training partner can be added mix in the elixir to success.

 

 

Prepared by John Davies

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

Without a doubt, one greatest issues of the modern “iron game”, whether the target is bodybuilding, sport or aesthetics’ relates to diet. The overwhelming majority face an uphill battle towards their goals simply because their diet is poor and lacks the nutritional spectrum to excel. Irregardless of your training regime, it will fall victim to a poor diet. To maintain course towards your goals it is imperative that your diet includes an appropriate balance of healthy fats, nutrient dense carbohydrates and sufficient, high quality protein, as well as optimal hydration.

 

Though far from a complete list of all food choices, a healthy diet should make use of:

 

- spices (ginger, cinnamon, turmeric, thyme, garlic, parsley, cayenne pepper, rosemary, sage, saffron, oregano)
- vegetables (particularly but not limited to organic broccoli, cauliflower, brussels sprouts, swiss chard, kale, spinach, asparagus, beet greens)
- nuts (i.e. walnuts, almonds)
- berries (i.e. but not limited to, cherry, blueberry, acai)
- chocolate (high quality)
- oatmeal, millet, quinoa
- fruit (i.e. but not limited to, fresh figs, cantaloupe, pomegranate, tomatoes, papaya, mango, kiwi, starfruit),
- green tea, coffee (high quality)
- range free eggs
- olive oil (coconut oil where possible, peanut oil in some cooking conditions)
- avocados
- cold water fish (i.e. salmon, herring, sardines depending upon availability and please ensure wild and from ethical fisheries)
- a reliable and advanced protein supplement (register now with the Inner Circle for the initial release of USPlabs® Anti-Catabolic Advanced Performance Protein).

 

With such items as the mainstay of your regular diet, and ensuring that they well are preparing properly, along with understanding the timing of meals and managing proportions, achieving your goals improves dramatically.

 

 

In addition to the general overview of dietary choices, the following three tactics are to be implemented to ensure optimal muscular recovery:

 

• Contrast showers, Epsom salt and Ice and baths, massage therapy from a rejuvenation specialist and appropriate amount of sleep
• A balanced dietary and supplement plan that includes Modern BCAA+™, USPlabs PowerFULL®, SuperCissus® and USPlabs PRIME® and given a proper diet includes carbohydrates, particularly for athletes with high work threshold demands, USPlabs AP™.
• An exercise plan that stresses range of motion and work threshold development within a broad program to ensure optimal recovery.

 

Prepared by John Davies

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

Developing a lean physique is a combination of a well planned training regime working in conjunction with a balanced diet and targeted supplement plan. Just as a poor training plan will lead to muscular imbalances, failing to manage each of these areas synergistically will see results lag.

 

This is crucial for athletes, bodybuilders or those with aesthetic interest as the overall plan must be considered to work in unison. Still, the issue of diet looms large as many make common errors by not including structurally fundamental foods in their daily plan. Although the list can be extensive, the following three areas should be in your daily dietary plan:

 

1. Cruciferous Vegetables (i.e. Broccoli, Brussels sprouts, Cabbage, Cauliflower, Kale, Rutabaga, Turnips). Often nicknamed as a “Super-Food”, cruciferous vegetables are nutrient dense, possess powerful cancer fighting properties and as an offshoot provide exercise enthusiasts the unique benefit of increasing protein absorption. Simply lightly steam and serve. I personally like to add a trace of chopped ginger or garlic or a dash of cinnamon for taste as well as important health benefits.

 

2. Fats. A decade or so ago the exercise and food industry was a veritable “asylum” with non-fat items, failing to understand that without proper fats in your diet will lead to a multitude of health problems, of which muscle wasting is high on the list. Fats derived from nuts (almonds, walnuts), fish (particularly cold water kind such as salmon, herring and sardines and the avocado will assist overall health as well as lowered body-fat levels.

 

3. Protein. Uncomplicated as all diets must include healthy proteins, from high quality sources, that work in synergy to overall training goals and general diet.

 

 

Each of these areas must be watched diligently but equally diet and supplementation must reflect with the needs of the individual and the demands of their training regime.

 

i 

Prepared by John Davies

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

 

With summer coming up hard and fast, the quest for a lean muscular physique is in full force. Whether your goals are on the stage bodybuilding or aesthetics, the structure of your training plan is crucial as is diet and supplementation. Just as all diets must be nutritionally balanced with the correct amount of protein, fats and carbohydrates, all training regimes must work hand-in-hand with the goal of lean and powerful physique.

 

The structure of a training plan within general bodybuilding and or aesthetics concerns is critical and ultimately, despite the endless discussion, will come down to “time under tension”. Though you will hear many training approaches discussed, the overriding theme will be managing and maintaining tension in the targeted muscle groupings.

 

 

Running adjacent to approaches such as “peak contraction” and “negatives” the most effective approach are super-sets and giant-sets. Each uses a combination of movements, performed one after another, to increase muscular stimulation and heighten the growth inducing mantra of “the pump”. Within the more common approach, super-setting, you will perform two movements, without resting between the overall “set” to increase total “time under tension”. Many, although this is a more observation, find motivation improves as they dig into rep after rep in a mind numbing set.

 

 

One the most popular approaches is to combine movements from opposing muscle groups in an effort for “the pump” to have a synergistic effort of muscular growth. This type of approach is best seen in the following “arm blast”.

 

 

Perform each section with 4 sets of 12 to 16 repetitions, using 3:2:1 tempo with peak contraction.

 

• 1a) Close Grip Chin-Up. Hands should be placed whereby outstretched thumbs touch on bar. Pull up for full range of motion and extend to absolute "dead" hang.
• 1b) Dips - weighted

 

• 2a) Barbell Curls.
• 2b) California Press

 

• 3a) Standing Dumbbell Tricep Presses (single dumbbell at a time)
• 3b) Alternating Dumbbell Curls on 45° angled bench

 

Forearms

• Zottman Curls
• Newspaper roll-up

 

Please note
Contraction: At the apex of each repetition, squeeze the muscle hard for a two to three count.

 

Tempo: Control the concentric action, peak contraction for a two count and eccentrically lower the weight properly three times slower (3:2:1).

 

 

Prepared by John Davies

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern BCAA+™, SuperCissus®, USPlabs PowerFULL® and USPlabs PRIME®, along with additional use of Yok3d®, USPlabs AP™ depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk