First impressions on the new training routine

First impressions on the new training routine

Exercise & Training
In my previous post I talked a little bit about when it’s a good time to change training routines, why I decided to change mine and how the new one will look like. It’s been exactly two weeks since I made the switch and right now I want to share my first impressions on the new training program I’m doing right now. As you may know already, with my previous training routine which I have been doing for about 6 months I was hitting each body part (except legs) twice a week and with the new routine I am hitting everything just once a week, but harder and with the same or more volume. Here is the new 5 day training split: Day 1: Legs Day 2: Chest & Cardio Day 3:…
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When to change training routine

When to change training routine

Exercise & Training
Don’t know if you know it or not, but right now I am on a push, pull, legs split that allows me to hit my upper body twice a week and my lower body once a week. I am also in a middle of a cut as I am writing this, which is going great by the way – you can check out more about it here. Now that we have presented the current situation let’s get down to today’s topic – how do you know when to change your training routine? For several reasons that I will present to you shortly I decided to change up my training routine for the next couple of months. I’ve been following my current routine for about 6 to 8 months, can’t even remember, which…
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Body fat and body composition explained

Body fat and body composition explained

Weight Loss
I remember that when I first heard about terms such as body fat, lean body mass or lean muscle mass I was a bit confused about the meaning of each of them and I had trouble understanding what more advanced lifters around be were talking about. Even if you are a complete beginner to dieting and fitness you must know that tracking just your bodyweight doesn’t do the trick. You need to look at your body fat and lean mass and see if you are making progress towards your goals, regardless of what they are. Even though you might not see any changes on the scale but your body fat might be dropping, for example. Bodyweight is divided in two main categories: body fat and lean body weight. Body fat…
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6 advantages and disadvantages of training with a partner

6 advantages and disadvantages of training with a partner

Exercise & Training
When I was a teenager I trained with at least one partner regularly, for 1 or 2 years. We were a group of 3-4 youngsters that trained together all the time. Now on the other hand I have been training by myself for over 1 year and I would like to talk a little bit of the advantages and disadvantages of both. Before we start here is one important advice. If you are an absolute beginner and you never been in a gym before, I recommend training with a partner that has a little bit of experience with weight lifting. In fact I think that most beginners go to the gym ‘because’ they have a friend that works out. This is how I got into lifting – some of my high school…
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Strength gains while cutting / losing fat?

Strength gains while cutting / losing fat?

Exercise & Training, Muscle Building
If you’ve been following me on this blog or on my Instagram you may know that I’m in the middle of my 8 week cutting program and today I wanted to talk a bit very briefly about strength and performance in the gym while cutting and what is my experience on this right now. As I am writing this I weigh about 193 pounds and my starting point was 201 pounds, so I am down 8 pounds. Now let me show you below the changes I noticed in strength and performance on some of the most important exercises I do in the gym, since the start of my cut. Take into account that I have been lifting for about a year now. Strength changes Bench press No or very slight increase in strength. I am…
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The secret formula for optimal muscle growth

The secret formula for optimal muscle growth

Muscle Building
The idea for this article came to me after I heard some guys talking about training frequency. If you know a thing or two about bodybuilding you may already know that the answer to the question – What is the best training frequency for muscle growth? – is twice per week or every 72-96 hours (3-4 days). Or at least this is what most of the experienced lifters and research studies are telling us. But in fact, frequency is just one factor out of many that determine muscle hypertrophy. Muscle development depends on a lot of factors. If muscle hypertrophy had a mathematical formula it would be based on all the factors below, if not others as well. I think these are the most important things that affect our ability to grow bigger muscles.…
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Winter shredding Ep. 2 – Week 2

Winter shredding Ep. 2 – Week 2

Weight Loss
What’s up guys and gals its been two weeks since the start of my cut and I am very excited to share with you the progress. The results are pretty good, I am happy with what I have accomplished so far but I still have a long way to go towards my goal of getting to 180 pounds which should mean about 10% body fat according to my estimations. Let me start by reminding you my starting point “parameters”: Weight: 201 pounds Waist: 39 inches Body fat: 20 % And here are the stats at the end the second week: Weight: 195 pounds Waist: 37.5 inches Body fat: about 18-19 % As you can see the caloric deficit and the weight training I’ve been doing has worked. I am down 6 pounds already and I can…
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