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Supported Single-Arm Dumbbell Row

Supported Single-Arm Dumbbell Row

Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.

Dumbbell Triceps Kickback

Dumbbell Triceps Kickback

Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.

Dumbbell Hammer Curl and Press

Dumbbell Hammer Curl and Press

Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, October 2, 2015

Who is the World's Best Personal Trainer?

personal trainer

If you are looking to build muscle, lose fat or just feel a little better physically, it seems like a fairly obvious step to search on the internet for information. Unfortunately, this is where the problems occur. Differentiating between some of the best trainers in the world and the 140-pound "trainer" with a great publicist but no real training experience is not easy. Following advice from the former is a great way to get set for consistent progress for years, whilst the latter will lead to frustration and stagnation. Here are three coaches who can be relied upon for great training advice.

Keeping it Simple with Dan John

Exercise can occasionally become a horribly complicated affair. Which one, how many, what tempo, concentric contractions, eccentric contractions, life is not easy for the trainee. Dan John has the gift of making it simple and communicating his ideas with humour. If you were to follow the advice of just one person for the rest of your training career, Dan John would be a perfect choice. He has written about everything from improving highland games performance to fat loss and his advice is easy to follow and produces results.

Losing Fat With Craig Ballantyne

Craig Ballantyne is a coach based in Toronto, Canada. He is more of a specialist than Dan John in that his Turbulence Training protocol is based on losing body fat. He is also fairly heavily promoted all over the internet, which can be somewhat off-putting, but the fact of the matter is that he offers very good advice for those interested in losing body fat in the most efficient manner possible. Craig recommends a healthy diet based on whole foods rather than supplements (although he is not anti-supplements as such). His workouts are based on combining weight training and intervals to really rev up the body's metabolism and keep burning fat as fuel.

High Threshold Hypertrophy With Christian Thibaudeau

Christian Thibaudeau is a French Canadian coach who is currently one of the leading lights in hypertrophy training. His methods are extremely innovative, and probably not for the beginner. He associates various training methods with a particular peri-workout nutritional protocol. The supplements he recommends can be expensive, but are by no means necessary to profit from the training advice than Christian offers. He is also regularly present in his own section of the t-nation forum, so it is possible to ask him questions directly.

These three coaches are by no means the only choices available. Jim Wendler's 5/3/1 is a great programme, as is Doggcrapp. However, Dan John, Craig Ballantyne and Christian Thibaudeau offer solid advice which covers all areas of fitness.


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Ultimate 30's Workout

Increase the amount of testosterone and growth hormone your body produces by working multiple muscle groups and keeping rest periods short. For cardio, your lactate threshold can still be increased throughout your thirties, so intervals are king to counter any loss of lung power.

Ultimate 40's Workout

Short, sharp shocks are the way to fire up your body in your middle years - which means you can forget long-winded weights workouts. Vary exercises, intensity and timings to keep your muscles guessing.

Ultimate 50's Workout

You may not be able to lift the heaviest weight, but that's okay. Instead, stretching and yoga should be part of your training, and body-weight moves can replace heavy workouts. Do three sets of 10 reps of the following exercises to protect your joints and maintain muscle mass and testosterone.