The Compact Gym Training Week | 3-Day Split

compact gym equipment

The Compact Gym Training Week (3 Day Split)

Mon: Push Day     Wed: Leg Day     Fri: Pull Day

compact gym equipment

by Ian Lauer CSCS
www.IanLauer.com

Before we get started on the workout, let’s take a moment to explain the “Push, Leg, Pull” Split.  When training for maximum muscular gains, you want to hit each muscle group with intense training 1-2 times per week.  A minimum of 2 days rest is recommended between workouts hitting the same muscle group.  When choosing a workout split that works for you it is important to first determine the number of days you are available to train on a regular basis.  Once you know the number of days then picking the body parts to work with each workout becomes much easier.  There is no “right split.”  There are instead numerous possibilities you can chose from to reach your goals.  The “Push, Leg, Pull” Split is awesome for hitting every major muscle group once per week.  It allows a person with only a few hours a week available to work out to make considerable gains.  Believe it!  In three 40-55 minute workouts per week, as listed here, you can create a rock solid physique.

ProNOTE: Though the Push, Pull, and Leg Days are denoted with Monday, Wednesday, and Friday, they can be done on different days as long as you have at least one days rest between the Push and Pull Day. In other words, the split could be done M,T, F or T,W,S., etc.

The following is a program designed to blast your entire body into shape. Powertec Home gym is a comprehensive regiment designed to build lean mass and symmetry throughout the physique.  The number of exercises, sets and repetitions is adjusted depending upon your current fitness level.  If you are a “beginner,” follow the “beginner” program.  The same goes for “intermediate” and “advanced.”  Once you have mastered a particular level and are competent and confident in your progression then, and only then, move on to the next level.  It should go without saying, but it is advised to seek clearance from a medical professional before beginning any exercise program.  This is no different.  And as always if any exercise feels dangerous or hurts in a way other than good muscle burn, use an alternative exercise.  This is a challenging program and all warnings and necessary precautions should be taken.  Now that that has been said and all of the legal bases are covered…it’s time to get serious!  Read through this workout.  Be sure it makes sense to you.  You can see demos of the different exercises on our POWERTEC TV channel if you have any questions as to any particular exercises.

compact gym workout

 

Monday (Push Day) 

Beginners:  Perform the first FIVE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each abdominal exercise.

Intermediates: Perform the first SIX exercises for 4 sets of 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each abdominal exercise.

Advanced: Perform ALL of the listed exercises for 3-4 sets ranging from 5-20 repetitions.  Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Bench Press
  2. Shoulder Press
  3. Plate Front Raises
  4. Triceps Pushdown
  5. Close Grip Bench
  6. Reverse Grip Triceps Pushdown
  7. Push-ups (feet on bench)
  8. Abdominals
  • Crunches
  • Supermans
  • Seated Russian Twists with a Plate

Wednesday (Leg Day)

Beginners:  Perform the first FOUR exercises for 3 sets of 10-12 repetitions. Perform 3 sets of 10-15 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

Intermediates: Perform the first FIVE exercises for 4 sets of 15,12,10, 8 repetitions. Perform 4 sets of 10-20 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

Advanced:  Perform the first SEVEN of the listed exercises for 3-4 sets ranging from 5-20 repetitions per set. Perform one set of the Bodyweight Lunges until the leg burn is unbearable.  Then perform 4 sets of 15-30 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

  1. Leg Press
  2. Double Leg Calf Raise
  3. Single Leg Press
  4. Stiff Leg Deadlifts
  5. Standing Split Squat (Plate in each hand, one leg first for full set then switch stance and repeat with other leg)
  6. Single Leg Calf Raises
  7. Bodyweight Alternating Lunges until Leg Burn is Unbearable
  8. Abdominals
  • Sit-Ups
  • Kick-outs Seated on the bench
  • Twisting Plank

Friday (Pull Day)
Beginners:  Perform the first FIVE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each of the abdominal exercises.

Intermediates: Perform the first SIX exercises for 4 sets 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.

Advanced:  Perform ALL of the listed exercises for 3-4 sets ranging from 5-20 repetitions. Follow that with 4 sets of 15-30 repetitions of the abdominal exercises.

  1. Lat Pulldown (Overhand)
  2. Bent-Over Row (Overhand) or Deadlift
  3. Upright Row
  4. Lat Pulldown (Underhand)
  5. Standing Curl
  6. Plate Side Raises
  7. Shrugs
  8. Abdominals
  • V-Ups or Toe touches
  • Bicycle
  • Plank

 

 

So there you go!  A highly effective three day training split on the POWERTEC Compact Gym.   I would recommend you use a training journal and track your weight and reps each workout.  This is a way to be sure you are progressing.  You will find that if you are pushing yourself as hard as you should you won’t always get all of the reps.  When that happens, use the same weight the next time you do the workout.  When you find you get all of the prescribed repetitions, bump up the weight a bit on the next workout.  Practice clean eating and do this work-out and you will get results!  Remember to start at the right level and progress to the next when the time is right.  Now, get on your POWERTEC Compact Home Gym and create the physique you deserve!

 

– Ian Lauer CSCS
www.ianlauer.com

Concurrent Training with the Powertec Basic Trainer and the Power Rack

powertec basic trainer workout


powertec basic trainer workout

 

There are some people who works out to look good, to stay fit, and to live healthy. But there are others who want to conquer the athletic world, hoping to be the strongest, fastest, or the most durable (or all of the above) among the pack. And there are also a few who aspire to become professional athletes one day, and improving all aspects of physical fitness is their ticket to glory.

Everyone is aware that, to be the ultimate athlete, you must possess basic physical fitness qualities such as strength, speed and stamina. Speaking of which, there are two methods of training that stand out for both casual and hardcore home gym rats. These are strength training and endurance training. There are other ways to improve speed and quickness, but that deserves an article of its own. And like I said, both strength and endurance training are two of the most popular workouts in the world, so we’ll give you a brief background on both exercises on Powertec Home Gym.

Strength training, resistance training, or weight training, are all modes of exercises with the use of resistance through weights to contract muscle and build strength and size. Strength training is a type of anaerobic exercise, a method that does not rely heavy on the cardiovascular aspect. Strength training and other forms of resistance training develop fast twitch muscles. Practitioners of strength training usually perform heavier lifts with lesser repetitions, with the objective of trying to surpass the previous weight on how much they can lift, in order for them to gain size. Common exercises for strength training are bench press, military press, squat, deadlift, bicep curl, dumbbell raises, and bodyweight exercises. For those who are into strength training, their motto is “the bigger, the better”.

On the other hand, endurance training is a form of exercise to increase and improve both stamina and endurance. To differentiate the two, stamina is working at a same pace for an extended period of time, while endurance is simply working as long as you can, regardless of pace. With that being said, endurance training focuses on developing slow twitch muscles. As you train longer, your muscles elongate to prepare for extended periods. Not only do your muscles become leaner, but you burn more body fat and calories in the process due to the grueling process of cardiovascular exercises. Usual training exercises to develop endurance are cardio exercises, such as running long distances, biking, swimming for laps, and even combat sport training like boxing and mixed martial arts. Advocates of endurance training live by the words, “the longer you go, the better you are.”

Your muscles get jacked with strength training, while you lose fat with endurance training. The former makes you strong and powerful, while the latter keeps you active longer. If you’re a serious athlete, it’s no secret you want to attain both, but it’s hard to decide which one you would like to do first.

Enter concurrent training. Wait… what?

WORKBENCH POWER RACK

 

Concurrent training is training for both strength and endurance, in an effort to achieve the ultimate physical fitness and optimum athletic performance on both aspects of training. Unlike CrossFit training, where you work your way with power by using technique and explosiveness, and endurance by transitioning thru exercise stations without rest, concurrent training retains the basic aspect of both strength and endurance. In short, you incorporate endurance exercises with your weight training program, or the other way around, by adding strength exercises to your usual endurance training.

By using other training methods, it would be more difficult to track down your progress since you could record the time of each exercise, or count the number of reps that you can handle, but not being able to mark down and improve the amount of weight that you could carry. While you gain endurance, your strength usually plateaus when you concentrate on methods like this.

With concurrent training, you don’t sacrifice your time by trying too much on doing both at the same time. By doing your usual weight training workout, you’ll still be able to measure your progress and lifts. Do your usual sets and reps, and record all the weight that you’ve lifted in your workout journal or an online exercise tracker, if you opt for the modern approach. After finishing your routine, you may proceed to training for stamina by running outdoors, and take note of how long and far you’ve ran for the day.

The only risk on concurrent training is that you might have the tendency to overtrain yourself. It’s like doing two different workout sessions in one day. To avoid overtraining, focus on larger muscles in strength training, like the lower pecs, traps, and lats, since the smaller functioning muscles will be developed as you proceed with endurance workouts. Also, instead of doing the usual 3 sets of 10 reps, try doing lesser reps with the same number of reps (or perhaps one more). Lifting lesser reps means heavier weight, and it gives you more energy for your cardio exercises that succeeds weight training.

To illustrate to you on what concurrent training is, we will be showing you a sample concurrent training routine for beginners. We’ll be providing you with a whole body program for both strength and endurance that you can perform every other day.

 

Here’s a closer look at a basic concurrent training program for beginners:

Strength Phase – with the Powertec Power Rack + Utility Bench and Dumbbell Rack

(2 minute rest between sets):

  • Deadlifts (3 x 5 reps)
  • Squat (3 x 5 reps)
  • Bench Press (3 x 5 reps)
  • Clean and Press (3 x 5 reps)
  • Dumbbell Row (2 x 10 reps)
  • Side Lateral Raise (2 x 10 reps)
  • Dumbbell Tricep Extension (2 x 10 reps)
  • Bicep Curl (2 x 10 reps)

Endurance Phase – with the Powertec Basic Trainer

(1 giant set, done continuously with no rest between exercises):

  • Push-ups (10-15 reps)
  • Pull-ups (10-15 reps)
  • Dips (10-15 reps)
  • Chin-ups (10-15 reps)
  • Sit-ups (20-25 reps)
  • Leg Raise (20-25 reps)
  • Burpees (failure reps)
  • Outdoor run (try to run beyond your previous time)

After one set on the endurance phase, you can opt to rest for 3-5 minutes, if you choose to go for another round. You can also incorporate other sports like basketball, boxing or swimming instead of outdoor running, whether on a sports facility or with the Powertec Functional Trainer, for your cardio workout after your strength phase, to improve every aspect of your favorite sport.

 

 

So there you have it! Train for strength and stamina, and make it easier for you to improve on both. It works for me, and I bet it will work for all of you. As they say, only the strong, with tremendous cardio, are important keys to both sports and survival. And with the most basic equipment there is, the Power Rack and the Basic Trainer, you can become a muscular beast and a cardio freak with concurrent training. For more on other Powertec products, check out other awesome Powertec home gyms and accessories, such as the Powertec Power Rack, Utility Bench, Dumbbell Rack, Basic Trainer, and the Powertec Functional Trainer.

The Compact Gym Training Week | 5 Day Split

LEVERGYM COMPACT GYM

The Compact Gym Training Week (5 Day Split)

M: Chest   T: Back   W: Legs   Th: Shoulders   F: Arms

LEVERGYM COMPACT GYM

by Ian Lauer CSCS
www.IanLauer.com

Before we get started on the workout, let’s take a moment to explain the “Chest, Back, Legs, Shoulders, Arms” split.  When training for maximum muscular gains, you want to hit each muscle group with intense training 1-2 times per week.  When choosing a workout split that works for you it is important to first determine the number of days you are available to train on a regular basis.  Once you know the number of days, then picking the body parts to work with each workout becomes much easier.  There is no “right split.”  There are instead numerous possibilities you can chose from to reach your goals.  This five day single body part split is awesome for hitting every major muscle group once per week.  It allows a person with 4-5 hours a week available to work out to make unbelievable gains.  Believe it!  In Five 35-55 minute workouts, as listed here, you can create a rock hard physique.

The following is a program designed to whip your entire body into shape.  This is a comprehensive regiment designed to build lean mass and symmetry throughout the physique.  The number of exercises, sets and repetitions is adjusted depending upon your current fitness level.  If you are a “beginner,” follow the “beginner” program.  The same goes for “intermediate” and “advanced.”  Once you have mastered a particular level and are competent and confident in your progression then, and only then, move on to the next level.  It should go without saying, but it is advised to seek clearance from a medical professional before beginning any exercise program.  This is no different.  And as always if any exercise feels dangerous or hurts in a way other than good muscle burn, use an alternative exercise.  This is a challenging program and all warnings and necessary precautions should be taken.  Now that that has been said and all of the legal bases are covered…it’s time to get serious!  Read through this workout.  Be sure it makes sense to you.  You can see demos of the different exercises on our POWERTEC TV channel if you have any questions as to any particular exercises.

I present to you the Powertec Compact Gym Training Week 5-Day Split:

LEVERGYM COMPACT GYM

 

Monday (Chest)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each abdominal exercise.

Intermediates: Perform the first FOUR exercises for 4 sets of 15, 12, 10, 8 repetitions. Follow that with 4 sets of 10-20 repetitions for each abdominal exercise.

Advanced: Perform the first FOUR of the listed exercises for 5 sets ranging from 5-20 repetitions.  Then perform the final exercise (Push-Ups) for TWO sets to complete temporary muscle fatigue.  Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Bench Press
  2. Close Grip Bench Press
  3. Push-Ups (feet on bench)
  4. Neutral Grip Bench Press
  5. Push-Ups
  6. Abdominals
  • Crunches
  • Plate Twists

Tuesday (Back)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each of the abdominal exercises.

Intermediates: Perform the first FOUR exercises for 4 sets of 15, 12, 10, 8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.

Advanced:  Perform ALL of the listed exercises for 5 sets ranging from 5-20 repetitions.  Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Bent-Over Row (Overhand)
  2. Lat Pulldown (Overhand)
  3. Bent-Over Row (Neutral Grip)
  4. Lat Pulldown (Underhand)
  5. Straight Arm Lat Front Pull Down
  6. Abdominals
  • Sit-Ups
  • Supermans

Wednesday (Legs)

Beginners:  Perform the first FOUR exercises for 3 sets of 10-12 repetitions. Perform 3 sets of 10-15 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

Intermediates: Perform the first FIVE exercises for 4 sets of 15, 12, 10, 8 repetitions. Perform 4 sets of 10-20 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

Advanced:  Perform ALL of the listed exercises for 5 sets ranging from 5-20 repetitions per set. Perform 4 sets of 15-30 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

  1. Leg Press
  2. Calf Raises
  3. Single Leg Press
  4. Single Leg Calf Raises
  5. Alternating Lunges (plate in each hand)
  6. Stiff Leg Deadlift
  7. Wall Sit (hold for TIME rather than REPS)
  8. Abdominals
  • Kick-outs Seated on the bench
  • Twisting Plank

Thursday (Shoulders)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions of each of the abdominal exercises.

Intermediates: Perform the first FOUR exercises for 4 sets 15, 12, 10, 8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.

Advanced:  Perform the ALL Listed exercises for 5 sets ranging from 5-20 repetitions. Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Shoulder Press
  2. Shrugs
  3. Plate Side Raises
  4. Upright Row
  5. Rear Flies (plate in each hand)
  6. Abdominals
  • Leg Raises (sitting on bench)
  • The Dog

levergym compact gym equipment

Friday (Arms)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each of the abdominal exercises.

Intermediates: Perform the first FOUR exercises for 4 sets 15, 12, 10, 8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.

Advanced:  Perform ALL of the listed exercises for 5 sets ranging from 5-20 repetitions. Follow that with 4 sets of 15-30 repetitions of the abdominal exercises.

  1. Standing Dip Style Pushdown
  2. Standing Barbell Style Curl
  3. Triceps Pushdown
  4. Plate Curls
  5. Reverse Grip Triceps Pushdown
  6. Abdominals
  • V-Ups or Toe touches
  • Bicycle
  • Plank

 

So there you have it! What an awesome training week on the POWERTEC Compact Gym.   I recommend you use a training journal and track your weight and reps each workout.  This is a way to be sure you are progressing.  You will find that if you are pushing yourself as hard as you should you won’t always get all of the reps.  When that happens, use the same weight the next time you do the workout.  When you find you get all of the prescribed repetitions, bump up the weight a bit on the next workout.  Practice clean eating and do this work-out and you will get results!  Remember to start at the right level and progress to the next when the time is right.  Now, get on your POWERTEC Compact Gym and create the physique you deserve!
– Ian Lauer CSCS
www.ianlauer.com

 

 

The Multisystem Training Week | 5 Day Split

WORKBENCH MULTI SYSTEM

The Multisystem Training Week (5 Day Split)

M: Chest   T: Back   W: Legs   Th: Shoulders   F: Arms

WORKBENCH MULTI SYSTEM

by Ian Lauer CSCS
www.IanLauer.com

Before we get started on the workout, let’s take a moment to explain the “Chest, Back, Legs, Shoulders, Arms” split.  When training for maximum muscular gains, you want to hit each muscle group with intense training 1-2 times per week.  When choosing a workout split that works for you it is important to first determine the number of days you are available to train on a regular basis.  Once you know the number of days, then picking the body parts to work with each workout becomes much easier.  There is no “right split.”  There are instead numerous possibilities you can chose from to reach your goals.  This five day single body part split is awesome for hitting every major muscle group once per week.  It allows a person with 4-5 hours a week available to work out to make unbelievable gains.  Believe it!  In Five 40-55 minute workouts, as listed here, you can create a rock hard physique.

ProNOTE: The Multisystem Home Gym allows multiple users to utilize the machine at the same time.  This means you and up to two workout buddies can be blasting your best workouts ever, AT THE SAME TIME!

The following is a program designed to blast your total body into shape on the POWERTEC Multi System.  This is a comprehensive regiment designed to build lean mass and symmetry throughout your entire physique.  The number of exercises, sets and repetitions is adjusted depending upon your current fitness level.  If you are a “beginner,” follow the “beginner” program.  The same goes for “intermediate” and “advanced.”  Once you have mastered a particular level of Powertec Home Gym and are competent and confident in your progression then, and only then, move on to the next level.  It should go without saying, but it is advised to seek clearance from a medical professional before beginning any exercise program.  This is no different.  As always, if any exercise feels dangerous or hurts in a way other than the good muscular burn, use an alternative exercise.  This is a challenging program and all warnings and necessary precautions should be taken.  Now that that has been said and all of the legal bases are covered…it’s time to get after it!  Read through this workout.  Be sure it makes sense to you.  You can see demos of the different exercises on our POWERTEC TV channel if you have any questions as to any particular exercises.

Now, on to the routine!

powertec multisystem

Monday (Chest) 

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each abdominal exercise.

Intermediates: Perform the first FOUR exercises for 4 sets of 15, 12, 10, 8 repetitions. Follow that with 4 sets of 10-20 repetitions for each abdominal exercise.

Advanced: Perform the first FOUR of the listed exercises for 5 sets ranging from 5-20 repetitions.  Then perform the final exercise (Push-Ups) for TWO sets to complete temporary muscle fatigue.  Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Bench Press
  2. Incline Bench Press
  3. Pec Flies (Attachment)
  4. Decline Bench Press
  5. Push-Ups
  6. Abdominals
  • Machine Crunches
  • Seated Plate Twists

Tuesday (Back)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each of the abdominal exercises.

Intermediates: Perform the first FOUR exercises for 4 sets of 15, 12, 10, 8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.

Advanced: Perform ALL of the listed exercises for 5 sets ranging from 5-20 repetitions.  Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Bent-Over Row
  2. Lat Pulldown (Overhand wide)
  3. Machine Row (Preacher Curl/Row Attachment)
  4. Lat Pulldown (Underhand close using small bar attached to pull-down assembly)
  5. Prone Incline Bench Rows
  6. Abdominals
  • Sit-Ups
  • Superman’s

Wednesday (Legs)

Beginners:  Perform the first FOUR exercises for 3 sets of 10-12 repetitions. Perform 3 sets of 10-15 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

Intermediates: Perform the first FIVE exercises for 4 sets of 15, 12, 10, 8 repetitions. Perform 4 sets of 10-20 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

Advanced:  Perform ALL of the listed exercises for 4 sets ranging from 5-20 repetitions per set. Perform 4 sets of 15-30 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

  1. Machine Squat
  2. Leg Extension
  3. Leg Curl
  4. Double Leg Calf Raise
  5. Lunges (Machine Squat Apparatus)
  6. Stiff Leg Deadlift
  7. Single Leg Calf Raise on Machine Squat
  8. Abdominals
  • Kick-outs Seated on the bench
  • Twisting Plank

powertec multisystem workout

Thursday (Shoulders)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions of each of the abdominal exercises.

Intermediates: Perform the first FOUR exercises for 4 sets 15, 12, 10, 8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.

Advanced:  Perform ALL of the listed exercises for 5 sets ranging from 5-20 repetitions. Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Shoulder Press
  2. Barbell Style Upright Row
  3. Plate Side Raises (hold a single plate in each hand)
  4. Shrugs
  5. Pec Attachment Bent over Rear Delt Pull
  6. Abdominals
  • Machine Crunches
  • Leg Raises
  • The Dog

Friday (Arms)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each of the abdominal exercises.  Perform the “Plank” for one set holding it for as long as possible.

Intermediates: Perform the first FOUR exercises for 4 sets 15, 12, 10, 8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.  Perform the “Plank” for one set holding it for as long as possible.

Advanced:  Perform ALL of the listed exercises for 5 sets ranging from 5-20 repetitions. Follow that with 4 sets of 15-30 repetitions of the abdominal exercises.  Perform the “Plank” for one set holding it for as long as possible.

  1. Preacher Curl (Attachment)
  2. Triceps Pushdown (On Lat assembly with small bar attached)
  3. Standing Barbell Style Curl
  4. Dip Machine Press-down (Attachment)
  5. Plate Curl
  6. Prone Incline Bench Overhead Triceps Extension
  7. Abdominals
  • V-Ups or Toe touches
  • Bicycle
  • Plank

 

There you have it!  This is an awesome and effective training week on the POWERTEC Multisystem.   It is recommended that you use a training journal to track your weight and reps each workout.  This is a way to be sure you are progressing.  You will find that if you are pushing yourself as hard as you should you won’t always get all of the reps.  When that happens, use a slightly lower or the same weight the next time you do the workout.  When you do get all of the prescribed repetitions, bump up the weight a bit on your next workout. (For upper body exercises try 5-10 pound increases and for lower body try 10-20 pound increases)  Practice multiple clean and small meals daily and do these work-outs on a regular basis.  You will get results!  Remember to start at the proper level and progress to the next when the time is right.  Now, get on your POWERTEC Multisystem and create the physique you deserve!

 
– Ian Lauer CSCS
www.ianlauer.com

The Powertec LeverGym Training Week | 3-Day Split

WORKBENCH LEVERGYM

The Levergym Training Week (3-Day Split)

Mon: Push Day     Wed: Leg Day     Fri: Pull Day  

WORKBENCH LEVERGYM

Before we get started on the workout, let’s take a moment to explain the “Push, Leg, Pull” Split.  When training for maximum muscular gains, you want to hit each muscle group with intense training 1-2 times per week.  A minimum of 2 days rest is recommended between workouts hitting the same muscle group.  When choosing a workout split that works for you it is important to first determine the number of days you are available to train on a regular basis.  Once you know the number of days then picking the body parts to work with each workout becomes much easier.  There is no “right split.”  There are instead numerous possibilities you can chose from to reach your goals.  The Push, Leg, Pull Split is awesome for hitting every major muscle group once per week.  It allows a person with only a few hours a week available to work out to make considerable gains.  Believe it!  In Three 40-55 minute workouts, as listed here, you can create a rock solid physique.

Pro NOTE: Though the Push, Pull, and Leg Days are denoted with Monday, Wednesday, and Friday, they can be done on different days as long as you have at least one days rest between the Push and Pull Day.

In other words the split could be M, T, F or T, W, S. etc.

 

The following is a program designed to hammer your entire body into shape.  This is a comprehensive regiment designed to build lean mass and symmetry throughout the physique.  The number of exercises, sets and repetitions is adjusted depending upon your current fitness level.  If you are a “beginner,” follow the “beginner” program.  The same goes for “intermediate” and “advanced.”  Once you have mastered a particular level and are competent and confident in your progression then, and only then, move on to the next level.  It should go without saying, but it is advised to seek clearance from a medical professional before beginning any exercise program.  This is no different.  And as always if any exercise feels dangerous or hurts in a way other than good muscle burn, use an alternative exercise.  This is a challenging program and all warnings and necessary precautions should be taken.  Now that that has been said and all of the legal bases are covered…it’s time to get serious!  Read through this workout.  Be sure it makes sense to you.  You can see demos of the different exercises on our POWERTEC TV channel if you have any questions as to any particular exercises.

Powertec Levergym workout

Monday (Push Day)

Beginners:  Perform the first FIVE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each abdominal exercise.

Intermediates: Perform the first SIX exercises for 4 sets of 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each abdominal exercise.

Advanced: Perform ALL of the listed exercises for 3-4 sets ranging from 5-20 repetitions.  Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Bench Press
  2. Shoulder Press
  3. Incline Bench Press
  4. Cable  Front Raise (using low cable pulley)
  5. Triceps Pushdown
  6. Pec Flies (Attachment)
  7. Decline Bench Press
  8. Close Grip Bench
  9. Abdominals
  • Crunches
  • Supermans
  • Seated Russian Twists with a Plate

Wednesday (Leg Day)

Beginners:  Perform the first FOUR exercises for 3 sets of 10-12 repetitions. Perform 3 sets of 10-15 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

Intermediates: Perform the first FIVE exercises for 4 sets of 15,12,10, 8 repetitions. Perform 4 sets of 10-20 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

Advanced:  Perform the first SEVEN of the listed exercises for 3-4 sets ranging from 5-20 repetitions per set. Perform one set of the Bodyweight Lunges until the leg burn is unbearable.  Then perform 4 sets of 15-30 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

  1. Squats
  2. Leg Extensions (Accessory)
  3. Leg Curls (Accessory)
  4. Double Leg Calf Raise (using squat bar attachment)
  5. Leg Press (Accessory)
  6. Stiff Leg Deadlifts
  7. Single Leg Calf Raises
  8. Bodyweight Alternating Lunges until Leg Burn is Unbearable
  9. Abdominals
  • Sit-Ups
  • Kick-outs Seated on the bench
  • Twisting Plank

Powertec Workbench Levergym

Friday (Pull Day)

Beginners:  Perform the first FIVE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each of the abdominal exercises.

Intermediates: Perform the first SIX exercises for 4 sets 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.

Advanced:  Perform ALL of the listed exercises for 3-4 sets ranging from 5-20 repetitions. Follow that with 4 sets of 15-30 repetitions of the abdominal exercises.

  1. Lat Pulldown (Overhand)
  2. Bent-Over Row or Deadlift
  3. Upright Row
  4. Lat Pulldown (Underhand)
  5. Standing Cable Curl
  6. Cable Side Raise
  7. Low Cable Row
  8. Preacher Curl (Attachment)
  9. Abdominals
  • V-Ups or Toe touches
  • Bicycle
  • Plank

 

There you go!  That is a perfect 3 day training split on the POWERTEC Levergym.   I recommend you use a training journal and track your weight and reps each workout.  This is a way to be sure you are progressing.  You will find that if you are pushing yourself as hard as you should you won’t always get all of the reps.  When that happens, use the same weight the next time you do the workout.  When you find you get all of the prescribed repetitions, bump up the weight a bit on the next workout.  Practice clean eating and do this work-out and you will get results!  Remember to start at the right level and progress to the next when the time is right.  Now, get on your POWERTEC Levergym and create the physique you deserve!

 

 

– Ian Lauer CSCS
www.ianlauer.com

 

The Levergym Training Week (5 Day Split)

Powertec Workbench Levergym Training

The Levergym Training Week (5 Day Split)

M: Chest   T:Back   W: Legs   Th: Shoulders   F: Arms

Powertec Workbench Levergym workout

Before we get started on the workout, let’s take a moment to explain the “Chest, Back, Legs, Shoulders,  Arms” split.  When training for maximum muscular gains, you want to hit each muscle group with intense training 1-2 times per week.  When choosing a workout split that works for you it is important to first determine the number of days you are available to train on a regular basis.  Once you know the number of days, then picking the body parts to work with each workout becomes much easier.  There is no “right split.”  There are instead numerous possibilities you can chose from to reach your goals.  This five day single body part split is awesome for hitting every major muscle group once per week.  It allows a person with 4-5 hours a week available to work out to make unbelievable gains.  Believe it!  In Five 40-55 minute workouts, as listed here, you can create a rock hard physique.

The following is a program designed to whip your entire body into shape.  This is a comprehensive regiment designed to build lean mass and symmetry throughout the physique.  The number of exercises, sets and repetitions is adjusted depending upon your current fitness level.  If you are a “beginner,” follow the “beginner” program.  The same goes for “intermediate” and “advanced.”  Once you have mastered a particular level and are competent and confident in your progression then, and only then, move on to the next level.  It should go without saying, but it is advised to seek clearance from a medical professional before beginning any exercise program.  This is no different.  And as always if any exercise feels dangerous or hurts in a way other than good muscle burn, use an alternative exercise.  This is a challenging program and all warnings and necessary precautions should be taken.  Now that that has been said and all of the legal bases are covered…it’s time to get serious!  Read through this workout.  Be sure it makes sense to you.  You can see demos of the different exercises on our POWERTEC TV channel if you have any questions as to any particular exercises.

Monday (Chest)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each abdominal exercise.

Intermediates: Perform the first FOUR exercises for 4 sets of 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each abdominal exercise.

Advanced: Perform the first FOUR of the listed exercises for 5 sets ranging from 5-20 repetitions.  Then perform the final exercise (Push-Ups) for TWO sets to complete temporary muscle fatigue.  Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Bench Press
  2. Incline Bench Press
  3. Pec Flies (Attachment)
  4. Decline Bench Press
  5. Push-Ups
  6. Abdominals
  • Crunches
  • Plate Twists

Powertec Levergym Lat Pulldown

Tuesday (Back)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each of the abdominal exercises.

Intermediates: Perform the first FOUR exercises for 4 sets of 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.

Advanced:  Perform ALL of the listed exercises for 5 sets ranging from 5-20 repetitions.  Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Bent-Over Row
  2. Lat Pulldown (Overhand)
  3. Low Cable Row
  4. Lat Pulldown (Underhand)
  5. Straight Arm Lat Front Pull Down
  6. Abdominals
  • Sit-Ups
  • Supermans

 

Wednesday (Legs)

Beginners:  Perform the first FOUR exercises for 3 sets of 10-12 repetitions. Perform 3 sets of 10-15 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

Intermediates: Perform the first FIVE exercises for 4 sets of 15,12,10,8 repetitions. Perform 4 sets of 10-20 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

Advanced:  Perform ALL of the listed exercises for 5 sets ranging from 5-20 repetitions per set. Perform 4 sets of 15-30 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

  1. Squat
  2. Leg Extension
  3. Leg Curl
  4. Double Leg Calf Raise
  5. Leg Press (Attachment)
  6. Good Mornings
  7. Single Leg Calf Raise
  8. Abdominals
  • Kickouts Seated on the bench
  • Twisting Plank

Thursday (Shoulders)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions of each of the abdominal exercises.

Intermediates: Perform the first FOUR exercises for 4 sets 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.

Advanced:  Perform the ALL Listed exercises for 5 sets ranging from 5-20 repetitions. Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Shoulder Press
  2. Cable Upright Row
  3. Cable Side Raise
  4. Cable Front Raise
  5. Pec Attachment Rear Delt Pull
  6. Abdominals
  • Leg Raises
  • The Dog

Powertec Levergym Training

Friday (Arms)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each of the abdominal exercises.

Intermediates: Perform the first FOUR exercises for 4 sets 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.

Advanced:  Perform ALL of the listed exercises for 5 sets ranging from 5-20 repetitions. Follow that with 4 sets of 15-30 repetitions of the abdominal exercises.

  1. Preacher Curl (Attachment)
  2. Close Grip Bench
  3. Standing Cable Curl
  4. Triceps Pushdown
  5. Standing Barbell Style Curl
  6. Lying Triceps Extension using low cable pulley
  7. Abdominals
  • V-Ups or Toe touches
  • Bicycle
  • Plank

 

 

There you go!  That is a perfect training week on the POWERTEC Levergym.   I recommend you use a training journal and track your weight and reps each workout.  This is a way to be sure you are progressing.  You will find that if you are pushing yourself as hard as you should you won’t always get all of the reps.  When that happens, use the same weight the next time you do the workout.  When you find you get all of the prescribed repetitions, bump up the weight a bit on the next workout.  Practice clean eating and do this work-out and you will get results!  Remember to start at the right level and progress to the next when the time is right.  Now, get on your POWERTEC Levergym and create the physique you deserve!

 

– Ian Lauer CSCS
www.ianlauer.com

 

10 Minutes To Total Legs | Isolateral Style

LEVERGYM SQUAT CALF

10 Minutes to Total Legs – Isolateral Style

by Ian Lauer CSCS
www.IanLauer.com

 LEVERGYM SQUAT CALF

If you had a chance to read the recent article “10 Minutes to Total Legs” then you picked up some great ideas for transforming your body.  Just in case you didn’t have a chance to review the article I will give you a brief summary.

If you find yourself in a training rut it is often a good idea to completely revamp your workout style.  A great option for a leg workout change, especially if you are short on time, is a Tabata style workout.  The base of this concept is cadence style training where you exert yourself “all-out” for a period of time followed by a brief rest.  This is repeated for a specified number of sets.  In the last article I based the entire workout on two basic movements: Squats and Calf Raises on the POWERTEC Levergym Squat/Calf.  The total workout is very short, only 10 minutes with a two minute rest in the middle.  The very short workout makes it possible for you to work-out at a much higher level of intensity than you would be able to for a longer 45 minute workout.  The result of this higher intensity is a shock to the body that causes Lean Muscle Gain and Fat Loss.  The exact workout appears as the following:

– Warm-Up

– Machine Squat: 8 Sets of MAX Reps (20 Seconds per Set with 10 Seconds Rest between Sets)

– Rest: 2 Minutes

– Calf Raises:  8 Sets of MAX Reps (20 Seconds per Set with 10 Seconds Rest between Sets)

– Cool-Down

This workout WILL get results; however, now I want to help you reach the next level!  Using the same POWERTEC Levergym Squat/Calf Machine we are going to embark on a new challenge.  This workout will be a variation on the Traditional Tabata Style workout and focus on Iso-Lateral movements.

At this point, unless you already know what Iso-Lateral means, you should be asking, “What the hell are Iso-Lateral movements?”  Well sit up and listen you’re about to find out!  Iso-Lateral movements are exercises in which you work one side of the body independent of the other.  For example, an iso-lateral chest movement would be Dumbbell Bench Press.  As you can imagine each arm is responsible for doing its own work.  One arm does not rely on the other arm in the action.  You can take this to another level by pressing with just one arm at a time.  This is a way to add Abdominal AND Stability muscle recruitment to a Basic and Effective movement.  Now that we are clear on that, let’s apply that concept to the Tabata Style Leg Workout.

In this version of the workout, instead of Squats you will be doing Single Leg Lunges.  Also Instead of Double Leg Calf Raises you will perform Single Leg Calf Raises.  This will cause an increase in abdominal muscle recruitment.  Furthermore, you will be forced to train each side with equal resistance.  You see when you press with both legs in a squat there is a good chance you are pressing harder with your dominant leg.  Don’t feel bad.  That’s really common and hard to completely avoid.  But when you do just one leg at a time it’s not possible to rely on the dominant leg.  Problem solved.  Don’t get confused and think I’m saying you should only do Iso-Lateral Training.  What I’m saying is that it is an awesome alternative and should find its way into your regular training split.  Now that we are on the same page, let’s get into the specifics of the workout.

Powertec Levergym Squat Calf

 

Because we are doing each leg individually in each movement, it would lead to a longer workout if we stuck to exactly the same number of sets per body part.  In order to keep the workout at roughly 10 minutes what we will do is alter the sets and rest period slightly.  We will also alternate from side to side to reduce the need for rest while keeping the intensity at an all time high.  The workout will start with the single leg lunge on either the right leg or the left.  After the 20 second “all-out” effort a 10 second rest is observed.  Immediately following this brief rest the opposite leg gets to work.  This is done for a total of 5 rounds on each leg.  This should take approximately five minutes.  Next, a one minute break is taken.  Then the Single Leg Calf Raise is completed in the same fashion as the squat.  Alternate from one leg to the other each set for a total of 5 rounds.  This will take approximately five minutes. The total for all of these calves and squats is only roughly 10 minutes!  The workout breakdown is as follows:

– Warm-Up

– Machine Squat: 10 Sets Total of MAX Reps, more specifically 5 Alternating Sets on each the Right/Left Leg

(20 Seconds per Set with 10 Seconds Rest between Sets)

– Rest: 1 Minute

– Calf Raises:  10 Sets Total of MAX Reps, more specifically 5 Alternating Sets on each the Right/Left Leg

(20 Seconds per Set with 10 Seconds Rest between Sets)

– Cool-Down

The result of these two exercises is a complete leg thrashing.  What’s more is that the ABS and Stabilizer muscles are getting a great workout too.  If you are feeling really adventurous I suggest going through the same workout style two more times while reducing the sets by one each round.  That will look like the following:

– Warm-Up

– Machine Squat: 10 Sets Total of MAX Reps, more specifically 5 Alternating Sets on each the Right/Left Leg

(20 Seconds per Set with 10 Seconds Rest between Sets)

– Rest: 1 Minute

– Calf Raises:  10 Sets Total of MAX Reps, more specifically 5 Alternating Sets on each the Right/Left Leg

(20 Seconds per Set with 10 Seconds Rest between Sets)

– Warm-Up

– Machine Squat: 8 Sets Total of MAX Reps, more specifically 4 Alternating Sets on each the Right/Left Leg

(20 Seconds per Set with 10 Seconds Rest between Sets)

– Rest: 1 Minute

– Calf Raises:  8 Sets Total of MAX Reps, more specifically 4 Alternating Sets on each the Right/Left Leg

(20 Seconds per Set with 10 Seconds Rest between Sets)

– Warm-Up

– Machine Squat: 6 Sets Total of MAX Reps, more specifically 3 Alternating Sets on each the Right/Left Leg

(20 Seconds per Set with 10 Seconds Rest between Sets)

– Rest: 1 Minute

– Calf Raises:  6 Sets Total of MAX Reps, more specifically 3 Alternating Sets on each the Right/Left Leg

(20 Seconds per Set with 10 Seconds Rest between Sets)

– Cool-Down

Talk about an awesome one!  In about 25 minutes per workout this will shred the legs and elevate the metabolism like mad!  Hit this workout the way it’s intended and you will be priming your body for extreme change.  Now, get on your Powertec Levergym Squat/Calf and create the physique you deserve!

 

 

– Ian Lauer CSCS

www.IanLauer.com

10 Minutes to Total Legs

LEVERGYM SQUAT CALF WORKOUT

10 Minutes to Total Legs
by Ian Lauer CSCS
www.IanLauer.com

 LEVERGYM SQUAT CALF
Are you busy most days?  Have you ever found yourself short of time for a workout?  Has your current routine become stagnant?  Do you understand the importance of Leg Training for your total body development?  Do you want to put on Lean Mass and Slash fat?  If any of these statements apply to you then I have the answer for you.  You need to shake up your workout and try something new.  Frequently we add more and more exercises when we find ourselves in a rut.  For some this may work.  However this will not solve the problem if your major issue is that of time constraints.  It may seem counterintuitive, but you should consider the opposite.  Reduce the number of exercises, as we will be covering here.  Less Exercises and More Intensity!  This is the key to busting out of a training rut.

How does this apply to sculpting solid pins and shredding your entire body?

A reduction in the total number of exercises obviously saves time.  The reduced number also takes the guess work out of shaping a workout.  Most importantly with fewer the exercise…chances are you ability to give 100% with each set will increase.  It is this 100% that we are counting on here.  The key to making changes in your body is to PUSH IT BEYOND WHERE IT HAS BEEN!  When you know that you have only a limited number of sets of exercises to complete, chances are great that psychologically you are going to HAMMER THOSE FEWER SETS.  You WILL give each set in a shorter workout greater intensity that you would in a super long multi-set workout.  This sounds good, but what does it boil down to?

Increased Intensity and pushing the body causes it to adapt.  Your body wants to be able to deal with the stresses you put on it.  The result?  You will put on lean mass in the legs.  Why?  Your hormonal system will adapt and give you a surge of Natural Testosterone and Growth Hormone to deal with the new stress resulting in a lean mass increase and a fat decrease.   This is great news!  Less time and more results for building muscle.  So how does this help shape the rest of your body?  Simple…the improved metabolism and increase hormonal levels that results affect the ENTIRE BODY!  Your arms, chest, abs, back etc reap the benefit of the brief and challenging leg blast.  What might one of these Leg Slaughters look like?

To build these ripped wheels give “Tabata Training” a try.  Tabata Training is a form of exercise where you give all out intensity followed by a short rest and repeat.  The basic cadence goes a little something like this:

-Work All-Out for 20 seconds (Max reps)
-Rest for 10 Seconds
 – (Repeat for a Total of 8 Work Sets)

If you do the math you will see that a Tabata Training circuit takes approximately 4 minutes total.  That’s not much time for awesome results like increased lean muscle and decreased fat, not to mention cardiovascular benefits.  There is one major challenge of Tabata Training?  You must be able to LOAD THE MUSCLES with ENOUGH WEIGHT to challenge the body.  If you go light or just body weight it becomes more about cardiovascular training and less about building muscle.  On the flip side if you get under a bunch of weight and push to complete exhaustion without the proper safety measures you can hurt yourself.  How do you go about using enough weight for Muscle Gain and perform the reps safely at the same time?  I would recommend you consider using a machine like the POWERTEC LeverGym Squat/Calf.  On a machine like this you can load the weight AND perform the reps safely.  This is the key, as you have to be confident in yourself and the apparatus you are working on when pushing to complete temporary fatigue (polite way of saying “muscle failure.”)

LEVERGYM SQUAT CALF WORKOUT

 

When you are capable of pushing to this limit you will see results quickly.  So what do I mean by total leg development in TEN Minutes if I said that the Tabata Training only takes Four minutes.  Well it’s simple.  You have an upper portion of the leg and a lower portion.  The Tabata Training Leg Workout trains both areas.  First, you work the upper portion which takes about four minutes.  Next, you take a two minute rest and let you body prepare for the second half of the workout.  Then you move on to the lower portion of the leg.  The exact workout is as follows:

– Warm-Up
– Machine Squat: 8 Sets of MAX Reps (20 Seconds per Set with 10 Seconds Rest between Sets)
– Rest: 2 Minutes
– Calf Raises:  8 Sets of MAX Reps (20 Seconds per Set with 10 Seconds Rest between Sets)
– Cool-Down

This workout when done to the limit will surprise you!  All I can say is give it a try and you will see what I mean.  Once you have done this work-out a couple times you may be itching to try some new variations to spice it up a bit.  Here is a novel idea: do it twice or even three times if you are really adventurous.  That’s nearly 50 all out sets in less than 30 minutes!  This is for a workout veteran not something for a beginner to try.  The burn is insane and the results incredible.  With each round you just drop the weight a bit from the previous round.  Here you are combining the idea of “Tabata Training” with “Drop Sets.”  The result? Nothing short of insane.

Next, we will be tackling the subject of balancing the body with isolateral movements in this style of workout.  That is however subject matter for a different article.  In the meantime just let me say that we will delve into a new variation that will have your body screaming.  It will expedite results even more while creating a more balanced physique.  For now, hop onto the POWETEC LeverGym Squat/Calf and get to squatting.

 

 

The next article will use this same leg blasting piece of equipment taking it and you to the next level.  Until next time, Happy Leg Day!!!

– Ian Lauer CSCS
www.ianlauer.com

Adaptive Resistance Training for MMA, Powertec Style

Adaptive Resistance Training for MMA, Powertec Style

Adaptive Resistance Training for MMA, Powertec Style

 

Sports have been one of the most acknowledged American pastimes. Whether you actually play the sport or happy to be on the sidelines, watching your favorite team and players go at it makes your heart stomp, your adrenaline rushing, and your passion sometimes getting the best out of you. It brings the competitive spirit within you, and promotes discipline that you can apply in real life. Combat sports and martial arts included.

For years, there have been numerous disciplines that we invest in for self-defense. Karate, Tae Kwon Do, or even Boxing, are some of the sports we want our kids, or even ourselves to engage in just to survive in the concrete jungle. 18 years ago, a sport showcased the effectiveness of each martial art, pitting one discipline against another to see who the ultimate fighter is.

Fast forward to present day, Mixed Martial Arts (MMA) is the youngest mainstream sport today. And its flagship organization, the Ultimate Fighting Championship (UFC) hasn’t even turned 20 yet. But its meteoric rise from holding 2,000 seats in Denver, Colorado back in 1993, to hosting an audience of 55,000 across the border, with millions of paying viewers worldwide.

What makes people get hooked on MMA? Is it the gore? Maybe a more dynamic combat approach compared to boxing? Is it the next best thing to a street fight? Or other interesting stuff we can learn in the cage? While other sports like basketball and football require lots of running, MMA has the best athletes in the world, with all muscles and aspects of fitness utilized during the match. 5 minutes of constant moving is more tiring than 10 minutes of running and stopping for a breather. You punch, kick, grapple, carry, slam, backpedal, sprint, twist, move laterally, jump, take a hit, and what not; MMA fighters can do it all!

 

Just like what UFC President Dana White would always say, “So you want to be a F*@#$&! Fighter?” Back then, people were too afraid to train MMA due to its no holds barred nature and a bloody nature. With athletic commissions implementing sanctioning bodies and more rules applied to make it mainstream, we now consider MMA to be fun, safe, a perfect fitness outlet, and can be used for self-defense outdoors.

While we spend tons of cash enrolling in MMA classes, it’s hard to deny that, with a busy schedule (unless you actually train MMA as a profession), it might be a difficult long-term investment to commit weekly sessions in local MMA gyms. Sometimes, we wish to improve our strength at home. However, do you really think you can improve punching power with a heavy pair of dumbbells, or even kick with dumbbells? Or how you can strengthen your chokes?

Powertec Functional Trainer Workout

Actually, you don’t need dumbbells and barbells to improve your striking and grappling power. Thanks to the design of the Powertec Functional Trainer, you can now train various disciplines through Adaptive Resistance Training (ART), a form of Functional Training. ART represents what really happens when you modify strength training for real-life functional application. For ART training, you need to work against resistance. Although free weights and other options are available, many are limited in what you can do with them, relying on gravity alone.

 

The Powertec Functional Trainer has adjustable cable attachments, depending on what type of strikes you need to develop. If you need to improve your punching power, make sure you adjust the pulleys near shoulder level. To increase your kicking power, position the pulley on ankle level, since you generate your kicks from the ground up. Whether you want to pick-up and slam from the floor, or throw that haymaker from above your head, the Powertec Functional Trainer presents multiple angles and ranges of motion, depending on the situation that you want to apply in Mixed Martial Arts.

With the Powertec Functional Trainer, you can now take your MMA game to a whole new level. Your power, technique and ease of movement in the cage will improve in no time, as your conditioning and confidence soaring big time. Now get that kick-ass equipment, train hard at home, and kick ass out there!

 

 

Top Neglected Muscles of the Male Physique

Top Neglected Muscles of the Male Physique

 Top Neglected Muscles of the Male Physique

You have been weight training for more than a year. You look in the mirror, and you must be telling yourself, “Damn, that is one sexy beast right there!” But with a few lighting adjustments, the flaws begin to appear, and some of those might just haunt you for a long time. Sometimes, our mind sees what it chooses to see. But the glaring truth is right there in front of you!

Isn’t it frustrating sometimes, when you’ve tried all chest exercises, but you just can’t seem to fill that inner part of your upper chest. You just envy those Hollywood buffs with their shirt on, and you see their ‘man-cleavage’ exposed on their collars. How about them big guns? They seem humongous when flexed, but when extended, your biceps are just 3 inches short off your joint, and your triceps seem way too far from your elbow.

Filling in those gaps between major muscle groups aren’t all about isolation exercises. We are so used to 3 sets of 10 reps of breathing out as you lift the weight up, and then breathe in while you put the weight back down; lather, rinse, repeat.

I hate to break it to you, but there’s more to working out than the same old routine. In fact, bringing variety into your exercises not only keeps you interested and motivated, but your muscles will also react differently, thus the term “muscle confusion”. With muscle confusion, your muscle cells will stimulate more effectively and react better by becoming bigger.

Now, there are muscles in our body that are usually untapped in weight training. Some of them you can see in professional athletes, but you just can’t see it on your own body. One primary example is the “boxer’s muscle”, which is developed by boxers due to their continuous development of that specific muscle during training, thus named after them. Swimming is another great example of a sport where you use a lot of muscles in your body, and not in the Home gym.

You’re probably thinking right now that if some of those muscles cannot be developed in weight training, then how do I fill the gaps within those parts? Great question! People tend to overlook functional training in favor of free weights, but the best way to build a complete set of muscles is by incorporating functional training into your daily routine! And that includes building those muscles on your inner upper pecs and tricep heads.

Follow-up question: where can you find a functional trainer? With the Powertec Functional Trainer, not only can you work on your “missing” muscles and fill those gaps in, but you can actually do it AT HOME! And I bet you have a lot more to work on, so we will give you a few pointers on how to fill in those gaps with the Functional Trainer, based on common queries asked by our loyal fanbase.

Here are a few commonly-missing muscles, and the answers to each problem:

Inner Chest

Powertec Workbench Multipress Shoulder Workout

 

As they say, the bench press is the king of upper body exercises. Sometimes, we make it a priority to improve strength gains in this exercise for us to lift heavier, and for our chest to grow bigger. However, no matter how much we train our chest, most of us notice that huge valley in the middle of our chest, especially if there’s a spotlight above our heads. While incline dumbbell presses can reduce the gap in between, you can still see a small space still within that area, and it just frustrates you sometimes how you could fill that hole.

With the Powertec Functional Trainer, you may include these exercises during your chest workouts:

  • Chest Press (3 x 8 reps)
  • Pec Flyes (3 x 8 reps)
  • Cable Crossover (3 x 8 reps)

Boxer’s Muscle

Manny Pacquiao Boxer’s Muscle

 

That cluster of muscles lying beside our lats (Latissimus Dorsi) on our rib cage is called the boxer’s muscle (Serratus Anterior). The muscle is called such, because it is developed by pulling the scapula forward and around the rib cage, which usually occurs when you throw a punch. As you can see during traditional boxing weigh-ins the day before the fight, the combatants flex their muscles, and you could see that ab-like muscles under their arms. Unless you punch with all your might everytime you hit the Home gym, it would be very unlikely to grow boxer’s muscles. You may enroll boxing lessons, but it takes years and hundreds of dollars for those to develop.

Using the Functional Trainer, you can make your Serratus Anterior show up by adding these exercises with your favorite lat workouts:

  • Lat Pulldown (3 x 8 reps)
  • Wide-grip Pullover (3 x 8 reps)
  • Functional Trainer Punches (3 x 15 reps each arm)

Tricep Lateral Head

Sometimes, we wish for a better body without even trying; or in other words, without even flexing. We envy those who just chilling on the side, minding their own business, and still see those arm muscles seemingly flexed all the time. The tricep lateral head is also one of the more difficult muscles to develop. Good thing, the Functional Trainer can help you out with these tricep workouts:

  • Reverse-grip One-arm Tricep Pulldowns (3 x 8 reps)
  • Bent-over Tricep Extension (3 x 8 reps)
  • Tricep Pushdowns (3 x 8 reps)

 Rob Riches Loin of Apollo

Loin of Apollo

The Loin of Apollo is that V-shaped muscle that you see from your hips extending all the way to down your pelvic area. This is probably the most difficult look to achieve, as you need disciplined diet and continuous exercise to get one of these. Sometimes, doing simple ab exercises are not sufficient for that muscle to appear. What you need are effective oblique workouts with enough resistance for your “Loin” to be more prominent. The Powertec Functional Trainer can actually give you that more defined V-shape on your gut with these workouts:

  • Underhand Swings (3 x 15 reps each side)
  • Overhead Swings (3 x 15 reps each side)
  • Seated Twist (3 x 15 reps each side)

So there you have it! Muscles you can only grow more with the Powertec Functional Trainer. Now, we’re not saying these workouts cannot be done with free weights or other Home gym equipment, but the Functional Trainer can builds those certain muscles not found in any other workouts more effectively. While dumbbells can give you as much freedom in angles and ranges of motion, it can only provide you vertical resistance. With the Home Gym Functional Trainer, you can go up and down, side to side with all your exercises!