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Home gym training is quickly becoming more popular out of necessity. It seems we are so busy that sometimes it just isn’t possible to make it to the gym. This is when home gym training truly shines, but there are many other reasons other than convenience that home gym training is a perfect fit. [...] Pyramid training is an uncommon strength training technique that produces excellent results, especially when it comes to increasing training volume in an exercise program. Pyramid training has been around for a long time, and was commonly used by old-time strength greats. It’s too bad it isn’t utilized like it used to be. The way pyramid training works is by starting off at the base, and climbing one more step each time until you reach the top – then you descend back down the pyramid until the bottom. It’s a real challenge because of the total workload, and having to do each repetition with near perfect technique. In a bodyweight exercise workout circuit, pyramid training works like a charm. Since you are only able to reach a certain point of each pyramid, it is a perfect fit for finding a good target effort rating. We can only ascend up so high, but we can always descend back down (because each set gets easier). This is why the military is also known for using pyramid training, especially with their special forces – it’s low-tech, high payoff, and doesn’t require much equipment when done with the body. Here is a great pyramid training workout using only a pullup bar and floor space: Continue reading Pyramid Training Workout using Bodyweight Exercises from John Sifferman I’ve been hearing again and again recently about the importance of compliance to a training or nutrition program – and I think it’s one of the most important messages any trainer or coach should be delivering. Sure, you can have the greatest training program in the world. You could pay a fitness professional $5000 for the latest, cutting-edge, periodized, and individualized 16 week program. It could be perfectly suited to your personal needs and goals. It could be EXACTLY what you need RIGHT NOW. But what if you can’t stick to it? It’s worthless. Five grand down the drain. I think the number one thing that is more important than having the best training or nutrition program is being able to follow it – compliance. It’s easy to pay someone for a great training program, but it’s much harder to follow it every day. There’s some truth to the saying “the best program that is followed without much effort is not nearly as effective as the average program that is followed with great effort and intention.” If you can figure out how to stick to an exercise program, then you are way ahead of the curve. Here’s a common-sense, down-to-earth tip about how to make sure you stick to your training program Secret to Compliance in an Exercise Program Continue reading John's #1 Secret for Compliance to your Exercise Program Pyramid training is a very effective means of increasing your strength and endurance. I have used pyramid training with great success for increasing my pullup numbers. I remember one pyramid training program I did years ago that involved a lot of bodyweight exercise. It was a military PT program, and I committed myself to it for 12 weeks. When I started, I could do 7 full, military-grade pullups. That means your chin is clearly over the bar every repetition, and your elbows lock at the bottom of EVERY repetition. There is no room for sissy pullups in the Navy, and I didn’t leave any room for them in my pyramid training program. After 12 weeks, I could do 31 pullups in one set, and I attribute my excellent success to pyramid training. Here is a pyramid training video to help you increase your pullup numbers: Pyramid Training for Pullups Continue reading Pyramid Training for Pullups with John Sifferman  Greg Glassman, the founder of CrossFit, looking approvingly upon "Pukie" the clown on this T-shirt. This is a question I received months ago, and honestly didn’t want to take the time to answer. CrossFit has become an emerging fitness program that is growing very fast, and it’s a VERY touchy subject with some people. I knew that if I was going to publish my official opinion on CrossFit, it would take some precision, so as not to offend people. Instead of going over all the aspects of CrossFit as an objective critic, I chose to highlight some of the most important points that I would want everyone to consider before joining a CrossFit gym or trying their workouts out. At this point, I really don’t care. I’m going to offend some of you. Bring on the hate mail. Here is my official stance on CrossFit, that I gave to a member of the Burn The Fat: Inner Circle forums. Reader beware. Note: BodyFlow is no longer available. It has been superseded by the Tactical Gymnastics Program. QUESTION: john |
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