lundi 27 septembre 2010

How to deload properly?

When it comes to maintain a good strength training program, one of the most common error is not to have deload weeks. Some people don't see why they should go easy on a week if they want to get bigger and stronger. But if you do not deload, your body will end up just  not being able to follow anymore. However, if you're a beginner, deloading is not so important. But if you are an intermediate or so, you should include a deload week every 4 week of your program. (weak 4,8,12,etc.)

I recommend you to cut the total training volume per training session by 40%. If you do 20 sets in a session, I suggest you go for 12. You should also keep a big barbell movement for maximal strength, but cut the weight for about 50% of your 1RM, and depending of how your program is designed, you could stick to 2-3 sets of that given compound movement.
For assistance exercises, you could keep the same intensity, but do less sets. So give your CNS a break and don't go to failure.

You could also just cut the heavy lifting off for a whole week and get away, find a relaxing activity that gets your body and your mind away, so that when you get back to training you're ready to eat more iron than ever.

Here are some deloading suggestions:
-If you were not doing lots of bodyweight, you could deload using bodyweight.
-Light kettlebells, bands and light sled work.
-Use extra recovery methods before and after your workout.
-As said earlier, cut your intensity and your training volume.

Stay Strong,
-Will, Hybreed Athletics

samedi 25 septembre 2010

Squat your ass

The article down there has been made by one of my biggest inspiration:
Zach Even-Esh

Squats to Skyrocket Your Muscle Growth and Fat Loss

Heavy squats are numero uno for helping your entire body gain muscle at warp speed as well as a great way to skyrocket your fat loss around the clock and speed up your metabolism.

Heavy leg work causes a surge in the release of your growth hormones like no other exercise can. The heavy weights sitting on your back tax the entire body intensely. Your legs and entire back side support the load unlike any other exercise.

You can squat with high reps or low reps, heavy weight or light weight. You can squat with various tools in various positions. A barbell or a heavy sandbag on your back is awesome for building muscle.

Muscle being added to your quads, hips, glutes, hamstrings, lats and lower back cover a large area of your body. The more muscle you have, the faster your metabolism revs, even when you are NOT training, helping you burn more calories around the clock compared to a weak, skinny individual (or fat and weak individual).

I have performed heavy barbell squats for heavy singles or up to 5 reps, I have also performed high rep back squats up to 50 reps! Talk about brutal!

Try throwing a sandbag on your back, walk 10 yards and squat 2 reps, repeat until you can no longer walk or until you squatted 20 reps.

This workout is not for sissies, only the strong and mentally tough will survive.

Try squats for heavy sets of 3, or several sets of 10, or 1 gut busting set of 20 – 30 reps. The high rep squats will leave you exhausted and wiped out on the floor for a good 10 minutes afterwards.

The question is, how badly do you want to pack on rugged muscle and transform yourself into a ripped and rugged beast?

If you want it badly enough, then I have the answer for you below.

Get the 12 Month Beast Training Program and Follow the Underground Blue Print for Packing on Mounds of Rugged Muscle and Serious Strength.
Here's his websites, they deserve that you check them right now, no BS!

Kicking ass and taking names
-Will, Hybreed Athletics

vendredi 24 septembre 2010

Training Template

Hey there bruthas, here's a good template that anyone can use in any gym

1- Start with some jump or throw movement for power developpement
     and to activate a group of muscle.

2- Big barbell lift for maximal strength development

3- Bodyweight for assistance work, flexibility and more, see benefits of bodyweight article:

4- Strongman finisher

Pretty basic but works for everyone
 (if you don't take it easy. You want results, then you gotta kick your ass)

Give it a try!

Get stronger,¸
-Will, Hybreed Athletics

mercredi 22 septembre 2010

Benefits of bodyweigth training

Benefits of body weight training exercises:

o Increased relative strength, GPP (general physical preparedness), and endurance.

o Increased cardiovascular health.

o Increased capillary density.

o Decreased body fat.

o Increased posture and muscle tonus.

o Decreased risk of injury to shoulders, knees, and lower back.

o Increased mobility flexibility through full range of motion training.

o Improve recovery and decrease muscle soreness

Master your bodyweigth
-Will, Hybreed Athletics

mardi 21 septembre 2010

Gun Show

Whatever the size of the arm, nothing is more impressive than bulging biceps like hills. It may or may not be supported by genetics, but in any event, a good knowledge of exercises for the biceps can make a difference. The biceps has two beams: the short portion (inside) and the long portion (external). The long portion is what forms the curved part of the muscle: it is therefore essential to mobilize the long head and curl the bar, the spacing of hands plays a role.

Taking classic grip (shoulder wide) targets mainly the short portion of the muscle. The more we take out the hands beyond the width of the shoulders, the more the short portion is mobilized to the detriment of the long portion. The nearer the hands, the less you target the short portion and the more you target the long portion. In conclusion, if you want to engage the long-part and even accentuate the curves of the biceps, add some curls with just a little closer grip than shoulder width in your program for biceps.

But, don’t emphasize the biceps too much in your training. In fact, this is a very common error. Most gym beginners or globo gyms minded dudes just want bigger guns. But the fact is, with a good and complete training program, you will already train your biceps indirectly. Indeed, when you train your back, the pulling force you apply engages your biceps in the movement. For example, Lat pull downs or Pull ups works your lats and your teres major, but it also involves your biceps and your brachialis in the movement.

So, you can add some gun show work at the end of a workout, but I highly recommend that you focus on the main muscles and that you put your compound movements in priority.

Go Hard or Go Home
-Will, Hybreed Athletics

lundi 20 septembre 2010

Upper body training session

elite fts picture

Today was a brutal upper body workout, kicked my ass hard on this one.
 Here's how it went:

Dynamic warmup
Bench press: warm up set, then 8-6-5-4,
and then took my warmup weight for as much reps as I could.
Pull ups: 3X12
Military press: 8-6-5
3X15 each exercises of the superset:
A: Seated rows 
B: Dips
Finisher: 50 push ups, no matter how many rep/set,
I did it as quick as possible until I reached 50

Train Hard,
-Will, Hybreed Athletics

Lateral raises variation

When doing lateral raises, the infra spinatus (muscle of the rotator cuff) supports most of the load on the first 30 degrees of the climb. Indeed, only then deltoids come in. As a result, the load that we can take is limited by the muscles of the rotator cuff, smaller and weaker, leading to smaller results.

However, you can go over this obstacle by opting for lateral raises done with your body leaned on the side (as in the picture), because in this position, the supra spinatus is unsolicited and the focus is entirely on the outer deltoid. Here's how: your free hand, grasp a solid support (eg, the side of a squat cage) and lean your body at 35-45% on the side. On the other hand, hold the dumbbell, arm extended vertically above the shoulder. Raise the arm until it is parallel to the ground, hold it in position on a time, and then slowly lower the dumbbell to the starting position. Do all your reps and change sides.

Train like an animal,

-Will, Hybreed Athletics

dimanche 19 septembre 2010

Powerlifting knowledge

You unfortunately can’t just work on your competition movements to get better at them. A lot of secondary muscles have to be considered if you want to improve your performance on the squat, bench press or deadlift and such.

The question is what muscles work in priority?

Certainty it’s important to work a minimum of every muscle, they are useful and help keep a good balance, and several injuries are due to an imbalance of antagonist muscles, such as weak lower back and weak abs, and all of this will increase the risk of injuries.

Many beginners also make the error of thinking that to be stronger on the bench, they have to do only pecs exercises, or quads for a bigger squat, but that’s all false. A strong bench, squat, deadlift or clean and press involves your whole body. The more muscles involved in the execution of a given movement, the more weight can be lifted. I hope this enlightens you on some bs you probably heard in your typical gym.

Now let’s put that to practice.

When you squat or deadlift, the range of muscles that you work is pretty similar: the posterior chain which involves hamstrings, glutes and lower back. Some other important muscles as the quads are also involved, but here we’re talking about the posterior chain. When it comes to bench press, strong triceps, deltoids, lats and even biceps brachialis are really important, because all those muscles are involved in an explosive and well-lifted bench press. So, on the bench, it’s important to keep a good balance between the antagonist muscles (dorsal/pectoral, deltoid posterior and anterior) to avoid bad injuries again, such as the rotator cuffs.

Here is a chart of the principal exercises to do in addition to the basic exercises and the muscles they target.

 These exercises are vital for the development of good muscle chains that are required for most athletes, and a lot for powerlifters. It's obvious that other exercises should not be overlooked, such as hammer curls, lateral raises, rows, adductor work, etc. All these exercises help to strengthen muscles and a general balance. I also recommend using as much or free weights as possible, because not only do they work the targeted muscles, but they work the stabilizers as well. You can perform any movement that a machine can provide, with a barbell, squat rack, bench and pull-up bar and get away better results because your body works harder. The more exercises you switch out from machines to free weights, the more muscles you pack on.

-Will, Hybreed Athletics