Have a Perfect Day, the Best Day of Your Life – a lifestyle strategy to help you with your strength training and other life goals by John Sifferman

Strength training programs, workout routines, and exercise advice is all good information to write about – there is a tremendous need for quality information in our culture these days. However, none of this information is useful unless it is easily applied to our daily lives. This is one of the hallmark traits that I want to infuse into Real World Strength Training – that health-first strength training can be done in the “real world.”

I’ll get right to the point on this post – I have a challenge for you today. If you want to achieve your strength training goals, then you better take me up on it because this will be an opportunity to learn and grow. I know what you’re thinking, “I don’t want to learn and grow, I want to get stronger!” Trust me, this one activity could mean the difference between enjoying your stronger dream body or not.

Everyone has a dream lifestyle. I was once asked by my friend and training partner, Kyle Battis, what my perfect “average” day would be like. I told him that it would start early in the morning so I could watch the sunrise while exercising. In my mind, I still know what kind of day I would like to have everyday if I could choose – the idea of a “perfect day” is constantly on my mind.

My perfect day would include time spent reading literature and poetry, learning how to improve my business, helping other people somewhere and somehow, spending quality time with my wife and family, getting adequate exercise, spending time in prayer, enjoying the outdoors, making the most of my hours spent working (high efficiency and productivity), and time spent relaxing. It sounds like a lot to fit into one day, but I think I can do it with the right mindset and a little planning.

So, here’s a lifestyle exercise that I want to encourage you to try out tomorrow. I want you to strive towards having a perfect day – a day that is optimized for not only your strength training goals, but for all of your lifestyle goals. Granted, this is probably impossible since there are so many unexpected things that CAN happen to put a wrench in your progress. Regardless, your goal will be to do everything in your power to push towards achieving your daily goals, if only for one day – even if something comes up to put a stop to it from happening.

Here is my idea of a perfect day and what I want to accomplish tomorrow, and everyday:
Continued

Review of the Burn the Fat: Inner Circle: the Internet's Premiere Fat Loss Support Community

I’m going to keep this review short and sweet, because frankly, there is so much I could talk about regarding the Inner Circle.

If you need to lose weight, or more specifically, lose FAT permanently and naturally, or if you’re looking to build muscle and/or prepare for a fitness, figure, or bodybuilding competition: then pay attention!
Continued

4-week Sample Free Weight Training Program for Your Strength Training Home Workout Routine – by John Sifferman

Free Weight Training Program

Paired with the correct nutrition and lifestyle strategies, this program can be used for fat loss and muscle building goals, or for general conditioning. This program will require a gym membership. As with all general programs, you will need to adjust this program to your individual needs. For example, some exercises may need to be increased in difficulty, and others may need to be decreased. A lot of people have trouble with strict, deadhang pullups, for instance. I recommend substituting pullups with resistance bands as assistance or negative repetitions (eccentric only). Please post to comments if you have any questions.

For the first 3-4 weeks:
Frequency – 3x/week, preferably spaced apart throughout the week.
Number of exercises – 4-6
Order of exercises – Do challenging exercises first, especially when you’re learning a new exercise (you want to learn while you’re fresh), save supplemental and isolation exercises for last
Sets – 2-3 per exercise.
Reps – Each set will consist of 12 repetitions (try to leave one or two reps left “in the tank”, so that you’re not going to exhaustion) – so select the appropriate weight with this in mind.
Rest times – 2 minutes between sets at first – try to work your way down to 60 seconds of rest between exercises, but move at your own pace.

Instructions: do a cardiovascular warm-up first, then do a “light” set of each exercise to prime your body for the movements. Also, you could do a joint mobility warm-up, my preferred modality for priming the body for exercise.

Week 1 (Circuit Sets)

Session 1 – Sets / Reps / Rest
A1 – Flat BB Bench Press 3 x 12 120 sec.
A2 – Bent-over Dumbbell Rows 3 x 12 120 sec.
A3 – Squats 3 x 12 120 sec.
A4 – Deadlift 3 x 12 120 sec.
B1 – DB Hammer Curls 3 x 12 60 sec.
B2 – Standing Calf Raises 3 x 12 60 sec.

Session 2 – Sets / Reps / Rest
A1 – Incline DB Bench Press 3 x 12 120 sec.
A2 – DB Upright Rows 3 x 12 120 sec.
A3 – Front Squats 3 x 12 120 sec.
A4 – BB Good Mornings 3 x 12 120 sec.
B1 – BB Bicep Curls 3 x 12 60 sec.
B2 – Tricep Dips 3 x 12 60 sec.

Session 3 – Sets / Reps / Rest
A1 – Decline BB Bench 2 x 12 120 sec.
A2 – Pullups 2 x 12 120 sec.
A3 – Step-ups 2 x 12/leg 120 sec.
A4 – BB Deadlift 2 x 12 120 sec.
B1 – Standing Calf Raises 2 x 12 60 sec.
B2 – BB Lying Triceps Extensions 2 x 12 60 sec.

Week 2 (Supersets)

Session 1 – Sets / Reps / Rest
A1 – Flat BB Bench Press 3 x 12 90 sec.
A2 – Bent-over DB Rows 3 x 12 90 sec.
B1 – Squats 3 x 12 90 sec.
B2 – Sumo Deadlift 3 x 12 90 sec.
C1 – DB Hammer Curls 3 x 12 60 sec.
C2 – Standing Calf Raises 3 x 12 60 sec.

Session 2 – Sets / Reps / Rest
A1 – Incline DB Bench Press 3 x 12 90 sec.
A2 – DB Upright Rows 3 x 12 90 sec.
B1 – Front Squats 3 x 12 90 sec.
B2 – Good Mornings 3 x 12 90 sec.
C1 – BB Bicep Curls 3 x 12 60 sec.
C2 – Tricep Dips 3 x 12 60 sec.

Session 3 – Sets / Reps / Rest
A1 – Decline BB Bench 2 x 15 90 sec.
A2 – Pullups 2 x 15 90 sec.
B1 – Step-ups 2 x 15/leg 90 sec.
B2 – Barbell Deadlift 2 x 15 90 sec.
C1 – Standing Calf Raise 2 x 15 60 sec.
C2 – BB Lying Triceps Extensions 2 x 15 60 sec.

Week 3 (Circuit Sets)

Session 1 – Sets / Reps / Rest
A1 – Sumo Deadlift 3 x 12 75 sec.
A2 – Neutral Grip Pull Ups 3 x 12 75 sec.
A3 – Incline DB Press 3 x 12 75 sec.
A4 – Preacher Curls 3 x 12 75 sec.
B1 – Front Squats 3 x 12 75 sec.
B2 – Standing Calf Raises 3 x 12 75 sec.

Session 2 – Sets / Reps / Rest
A1 – Squats 3 x 12 75 sec.
A2 – Bent-over DB Rows 3 x 12 75 sec.
A3 – Glute-ham Raise 3 x 12 75 sec.
A4 – DB Military Press 3 x 12 75 sec.
B1 – DB Curls 3 x 12 60 sec.
B2 – Lying DB Tricep Extensions 3 x 12 60 sec.

Session 3 – Sets / Reps / Rest
A1 – Lunges 2 x 12/leg 75 sec.
A2 – DB Flat Bench Press 2 x 12 75 sec.
A3 – Good Mornings 2 x 12 75 sec.
A4 – Barbell Bicep Curls 2 x 12 75 sec.
B1 – Tricep Dips 2 x 12 60 sec.
B2 – Standing Calf Raises 2 x 12 60 sec.

Week 4 (Supersets)

Session 1 – Sets / Reps / Rest
A1 – Sumo Deadlift 3 x 12 60 sec.
A2 – Neutral Grip Pull Ups 3 x 12 60 sec.
B1 – Incline DB Press 3 x 12 60 sec.
B2 – Preacher Curls 3 x 12 60 sec.
C1 – Front Squats 3 x 12 60 sec.
C2 – Standing Calf Raises 3 x 12 60 sec.

Session 2 – Sets / Reps / Rest
A1 – Squats 3 x 12 60 sec.
A2 – Bent-over DB Rows 3 x 12 60 sec.
B1 – Glute-ham Raise 3 x 12 60 sec.
B2 – Military Press 3 x 12 60 sec.
C1 – DB Curls 3 x 12 60 sec.
C2 – Lying DB Tricep Extensions 3 x 12 60 sec.

Session 3 Sets / Reps Rest
A1 – Lunges 2 x 15/leg 60 sec.
A2 – DB Flat Bench Press 2 x 15 60 sec.
B1 – Good Mornings 2 x 15 60 sec.
B2 – Barbell Bicep Curls 2 x 15 60 sec.
C1 – Tricep Dips 2 x 15 60 sec.
C2 – Standing Calf Raises 2 x 15 60 sec.

To your health and success,

John Sifferman
John Sifferman

6-week Sample Weight Training Program for Your Strength Training Home Workout Routine – by John Sifferman

home gym

For weeks 1-3, perform the following exercises back to back with minimal rest in a circuit format, performing 12-15 repetitions per set. Perform 2-4 circuits through and rest for a couple minutes after you have completed a circuit. Listen to your body and take breaks if needed. Don’t go crazy on the weights that you use right away and gradually work your way up to heavier weights as you become comfortable. Do not push through pain – a little discomfort is OK, but not pain. Perform this circuit three non-consecutive days per week.

Circuit, no rest between exercises, 2 minutes rest at the end of each circuit :

1A. Squat with dumbbells: 3 x 12
1B. Stiff leg deadlift with dumbbells: 3 x 12
1C. Swiss Ball bench press with dumbbells: 3 X 12
1D. Dumbbell rows: 3 x 12
1E. Dumbbell Shoulder press: 3 x 12
1F. Swiss ball crunch: 3x 15
1G. Isometric Plank on elbows: (Hold for 30 sec-1min)

After three weeks switch to this program:

Perform the following program three non-consecutive days per week. Perform the exercises in a superset format (A1 then A2 with no rest). Rest 30 seconds to 45 seconds after each superset and repeat each superset three times (3 total sets then move on to the next superset). Continue in this fashion until you have completed all supersets. Try to use slightly heavier weights during this three week segment. Start off with 3 sets of 8 reps of a given weight and each workout try to beat what you did last time for reps. If you can do 3 sets of 12 at a given weight make a note to increase your weight the next time you perform that workout.

A1. Squat with dumbbells: 3 x 8-12
A2. Stiff-legged deadlift with dumbbells: 3 x 8-12

B1. Swiss Ball bench press with dumbbells: 3 X 8-12
B2. Dumbbell rows: 3 x 8-12

C1. Dumbbell Shoulder press: 3 x 8-12
C2. Supine bench dumbbell rows: 3 x 8-12

D1. Swiss ball crunch: 3x 15-20
D2. Isometric Plank on elbows (Hold for 45 sec to 1min)

After six weeks of this training take a week of ‘Active Recovery’ where you perform physical activities every day but totally different then what you did above (for example: try swimming, hiking, biking, kickboxing class, spinning class, go for walks, play frisbee, etc). When you start your next six week block of training, work in some different exercises for the various muscle groups to add some variety to your training and to keep the results coming.

Some tips:
-Record your training sessions in a journal.
-Increase your water intake during these first couple weeks.
-Use a stopwatch to make sure you’re staying on target with your rest times.
-Save static stretching for the end of your strength training sessions.
-Get adequate post-workout nutrition consisting of protein, carbs, and healthy fats, if you can.
-Last, but not least – Have fun!

If you like this workout, then you’ll love the TACFIT 26 Program. Here’s a video of me doing one of the workouts: TACFIT 26 Workout. And here’s an interview with the creator of the TACFIT system: Interview with Scott Sonnon about TACFIT.

tacfit 26

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Health-First Fitness Coach

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4-Week Sample Bodyweight Only Training Program for Your Strength Training Workout Routine – by John Sifferman

posted in: Strength Training, Workouts | 8

Update: If you are willing to work hard to burn fat, build muscle, and improve your fitness, AND you want a bodyweight training program that requires no equipment and can be customized to your individual needs, AND you want to be told exactly what to do every single day, then check out the TACFIT Commando and Primal Stress programs.

These three bodyweight training sessions can be inserted into your program, or used as a stand-alone workout routine for 4 weeks. I recommend doing these on three, nonconsecutive days during each week for a 28-day cycle.

Week one: perform sessions 1, 2, 1
Week two: perform sessions 2, 1, 2
Week three: perform sessions 2, 3, 2
week four: perform sessions 3, 2, 3

Keep your technique rating high, your effort rating moderate to high, and your discomfort rating low throughout each exercise to maximize the benefits you’ll receive.

Session 1

3-4 rounds, 15 seconds rest between exercises, 1-2 minutes of rest at end of each circuit:
Bodyweight squats 30-45 seconds
Pushups 30-45 seconds
Pullups 30-45 seconds (or MAX set minus 1 rep, supplement negative reps or flexed-arm hangs for beginners)

repeat 3 times, 1 minute rest at end of each circuit:
Reverse lunges 30 sec./leg
Front plank 45 sec. – 1 minute
Superman hold 45 sec. – 1 minute

Session 2

after warmup, repeat 3x
10 Squats with hands behind head
15 Jumping Jacks
10 Pushups
10 Band Rows

Repeat 3x
Step-ups onto box – 30 sec./leg
Bird dog exercise – 30 sec.
Weighted crunches – 30 sec.
Rest 30-60 seconds

Repeat 4-5x
Pushups – 30-45 sec.
Bodyweight Horizontal Rows with feet on floor or elevated – 30-45 sec. (or 1 rep short of MAX)
Rest 30 seconds between each exercise
Side Elbow Planks – 15-30 sec./side

Session 3

repeat 3x
Burpees 30 seconds
Jumping Jacks 30 seconds
Jump rope 30 seconds (or mimic with ankle bounces)

Repeat 3x, 30 seconds rest between exercises
Bodyweight squats – 45-60 sec.
Single leg lying hip extension – 30 sec./leg
Front plank – 30 sec.
Side plank – 15 seconds per side
Forward lunges 30 sec./leg
Rest 60 seconds

Repeat 4x
Bench dips (or parallel bar dips) – 30-45 sec.
Pullups or Chinups – 30-45 sec. (or MAX set minus 1 repetition)
Rest 60 seconds

This will be your first month (4 weeks) of bodyweight training. You can progress by doing more repetitions in the same time frame or by slightly increasing your time frame for each exercise. You can also shorten rest periods or increase the sophistication of the exercises.

Like bodyweight training? Then you’ll love these workouts:

If you found this article helpful, please share it with your friends:

Health-First Fitness Coach

P.S. If you liked this post, then please signup for the newsletter, or follow me on Facebook or Twitter for daily updates and other interesting info.

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