I decided to post a personal video today. I’m weighing in at about 160lbs in this video and back squated a solid 315lbs. A buddy of mine came over for a squat workout and we laid into it. I am finding my body responds well to high doubles and triples. I went for a high single to test out my max a bit but generally I won’t do singles. So after the 315lbs single I dropped down and did 3 sets of triples at 295lbs. My rule of them is high reps/low weight for definition and low reps/high weight for building strength. As well as squatting all the way to the floor to utilize the entire range of motion.
Video: 315lb Back Squat 3 Reps at 160lb Body Weight 5/3/13
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“Small You Are Lift You Must” – Yoda. I just love this picture. From my perspective and personal goals; I want to have a good amount of muscle mass as well as strength. When I see this picture come up, all I can see is a bigger me. It also is fundamentally correct; if you want to be big you have to lift. A lot of my friends often flex or make comments about wanting to be big and jacked, well that’s never going to happen if you don’t lift some heavy weights and workout!
Working out is much like therapy and has a lot of the same effects. There are the obvious health benefits that come from a workout but has also been show to help reduce your chance of coronary heart disease, and diabetes. Working out can also improve your blood pressure and cholesterol levels. However, there are many benefits you can gain mentally from working out. People that workout on a regular basis tend to show a relief in stress and anxiety as well as an increase in good mood. Consistent working out is also great for helping you sleep more restfully and can help with better self esteem. So next time you are feeling anxious, depressed, not happy with yourself, try to get on a good workout regiment and see the benefits you can gain from treating you and your body right.
“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” Arnold Schwarzenegger. Read that quote a few times. Let it sink in. Breaking through walls and barriers will only have positive benefits. Yes, you can have pitfalls, you can have failures. It is how you handle those challenges and overcome them that will reap the benefits for a lifetime. If you are at a plateau in your workouts, fighting off an injury, or changing your lifestyle, destroy that barrier and make a change that will help you for a lifetime.
Don’t be afraid to branch out and try a new routine. Don’t be afraid to try and fail. It’s overcoming the resistance that will be the overall victory.
I thought this image was fitting, squatting is like sex. I have far too many friends that “Squat”. I put it in quotes because I don’t count a level squat, a real squat. For me, you have to squat to the absolute deepest you can. Squatting is one of the most all around beneficial exercises you can do because of all the different body parts and muscles it activates. With it being such a solid all around lift, why would you want to half ass it? Go deep, get the benefits.
Too often you see bad form in the gym. Why not take some tips from a 6 time Mr Olympia Dorian Yates while he is training Kai Greene and his trainer as well. Some very good back exercises as well as different ways to do them to address certain muscles groups. Definitely worth a watch.
The Rock is one of my personal hero’s and motivation. It is great to see someone who has put his body through hell and back and still keeps training and pushing the limits. It goes to show that there is no excuse, whether it’s your body, injury, age. If you have the desire; you can achieve anything.
Greatness is not given, it is earned. You can not expect to start working out, lifting weights, doing crossfit, and just expect to be the best or see results immediately. You have to put in your time, sweat, and tears to get the ultimate reword and self greatness that you deserve. Be great, do the work, reap the benefits.
I love this saying as I have had to turn my friends over from just doing upper body to doing legs and doing them right. People hate squats and people hate to squat all the way to the floor. However, the overall body benefits are huge as all the muscle groups in the body that get activated. You aren’t only working your legs when you squat. Welcome Leg Day.
There is no secret formula to getting jacked. You have to put in the work and eat everything in site. Making sure you are getting enough calories and protein to sustain the size is very important. But the most important factor is getting in the gym and lifting them weights. Get Jacked.