Let’s keep this blog short and sweet! I am a huge proponent of “less is more.” Cut duration down, and increase intensity! Remember, machines should be used in a rehabilitation setting. Machines are used to help stabilize and make things easier for you. So don’t get me wrong, sometimes, machines can be of use depending on who you are. However, your goal should be to incorporate as many muscles as possible, all the while hitting the prime mover you are focusing on for that exercise! It’s important for you to understand that the more muscles worked in an exercise, the more calories burnt, more motor units’ fire, and more core involvement, to list a few advantages!
I love Juan Carlos Santana (world class trainer) “Train T to the 5th Power” training methodology!
The 5 T’s are:
1) TRAIN STANDING
2) TRAIN FULL BODY MOVEMENTS
3) TRAIN WITH FREE WEIGHTS
4) TRAIN MOVEMENTS NOT MUSCLES
5) TRAIN EXPLOSIVE
Perform about 5 to 7 full body exercises in a workout, 3 to 4 times per week. Keep your sessions to about 40/ 50 minutes max! This will maximize results and prevent over training! Think “bang for your buck” exercises! An example of 7 bang for your buck exercises are listed below! These exercises are more beneficial as mentioned above, and get you out of the gym without having to be there doing old school, isolated work for hours! Give these 7 a shot!
*BE SURE TO WATCH THE YOUTUBE VIDEO AND READ THE DESCRIPTION OF THE EXERCISES LISTED AFTER EACH ONE* ALSO TAKE NOTE ON HOW ALL OF THE EXERCISES INCORPERATE ALMOST ALL OF THE MUSCLES IN YOUR BODY!!
1) BARBELL CONVENTIONAL DEAD LIFT –
A great posterior chain exercise for the hips & hamstrings that work the core and low back as well!!
2) GOBLET SQUAT –
Goblets do a great job of getting the core to fire to help stabilize and keep the body in the right position when performing the squat!
3) SINGLE LEG DEAD LIFT –
Not only do we 50 % less load to the spine (so less stress to the spine) the SLDL is a great way to incorporate the whole body and get one leg really strong at a time!
4) CHIN UP –
When a Chin Up is done properly a lot of back musculature gets worked while the glutes and core are used to help stabilize the body preventing swinging! Also the arms get a good deal of stimulus here as well! A great way to keep your shoulders healthy is to keep your back strong! If you can bench more than you can chin expect shoulder problems!
5) PUSH UP –
Maybe my favorite! What isn’t working here? Arms, chest, back, shoulders, core, a great way to get a lot of stuff involved in just one exercise! Try the Push up Variations shown in the video to switch things up and to progress the challenge!
6) ROLL OUTS –
Remember a lot of times the core is to weak to stabilize the body so we compensate and use our back or we compensate somewhere else! Roll Outs are a great way to really get the core strong and teach awareness! Grab a pair of furniture movers, or a towel on a wooden floor, and go to work! The kicker here is wait until you feel the triceps emphasis too!
7) SLED PUSHES –
Forget old school cardio! 10 sled pushes in as fast as time as possible (with the sled loaded up nice and heavy) is a true way to spike the heart rate and burn calories! Not to mention a nice little leg and isometric core work out as well!