8 Weeks To Master The Pull-Up!

(While I was writing this post, my buddy Dave sent me a text message. It said, "If you have little kids don't ever be shocked at what you find in the third row car seats and how old it may be.")

Once you're able to get one good chin up, follow this program:

• Week 1 4x1 (four sets of 1 rep)
• Week 2 1x2, 3x1
• Week 3 2x2, 2x1
• Week 4 3x2, 1x1
• Week 5 4x2
• Week 6 1x3, 3x2
• Week 7 2x3, 2x2
• Week 8 3x3, 1x2
  

Perform each workout twice a week.

After finishing this progression, you should be able to bust out five reps! That's a GREAT improvement in only 2 months!

Pull-ups are one of my very favorite exercises, they work your back like a champ and get your body burning some SERIOUS calories!



(You know, I'd be stoked if we could get everyone in Carson City repping out pull-ups!)

Fundamental Movement: Squat

Fundamental Movement: Bend

Fundamental Movement: Lunge

Fundamental Movement: Twist

Pull

Pulling exercises don't really need an explanation, do they?

I break down upper body pulling exercises into:

- Horizontal Pulls (Rows)
- Vertical Pulls (Pullups)
- Arm Pulls (Curls)

Body Row With Feet On Bench

Fundamental Movement: Push

Pushing exercises are those where you, well, push.

Push ups, shoulder presses, bench press, dips, and so on are all pushing exercises.

Feet Elevated Pushup

Fundamental Movement: Gait

Gait movements are locomotive exercises such as walking, running, skipping, crawling, etc.

One of my favorite ways to train gait is to use a sled.

You can pull a sled forwards, backwards, sideways, light and fast, or slow and heavy. Or even my personal favorite, which is heavy and fast.

Forward Sled Dragging

Plank Exercise

Position:

• Weight on toes and elbows
• Abdominals tight
• Look between hands
• Straight spine
  

Hold for desired amount of time.

The elbow plank trains lower back and core stability. Many athletes have a tough time at first, which shows how weak they are in these areas.

Swiss Ball Crunch For Abs

This morning I threw a change-up into the bootcamp mix with a physioball (Swiss Ball) based warm-up.



Here's one of the moves:

Swiss Ball Crunch

Start

Finish

Medicine For Triceps

Close-Grip Pushups on a medicine ball are a great exercise for training your arms without using barbells or machines.



A side benefit is that the unstable nature of the medicine ball will increase proprioception throughout your whole body.

Start

Finish

Variety In Exercise

Q: Luke, I did my first resistance training workout on Wednesday and am still quite sore today. What type of resistance training should I do today? Do I repeat Wednesday's workout or switch it up?

A: Thanks for your question!

It's best to have three different resistance training workouts for three days of the week.

Here are a few simple guidelines:

• Include one of each of the seven fundamental human movements (squat, bend, push, pull, lunge, twist, and gait)
• Use a variety of repetition ranges
• Focus on compound exercises that use more than one joint

These apply to all of your resistance workouts, whether you are using bands, machines, barbells, dumbbells, kettlebells, or even just your body weight!

Also, if you're getting sore one of the best things you can do is to make sure you're taking in enough Essential Fatty Acids. My favorite source of EFAs is Krill Oil.

You can read more about Krill Oil here: http://carsoncityfitnesssystems.blogspot.com/2008/04/krill-oil.html

Have a great day!

Want more, do more, BE more,

~Luke

PS - The one other thing I'd recommend to combat soreness and at the same time accelerate your fat loss results is a post-workout drink.

ProGrade Workout has the perfect ratio of carbohydrates and protein you need after your workout to build a lean, sexy body. You can find it here: ProGrade Workout

Master The Pushup

Many people are limited in the number of pushups they can perform by their trunk and scapular stability.

You see this with the weird sagging during pushups.

When you lack stability, your prime movers along the shoulder girdle and upper arm will be unable to produce as much force as they should.

This will severely limit the number of pushups you can perform.

Want to gain some stability (and increase your max number of pushups)?

Here are some exercises to help:

- Long duration front planks (facing ground, weight on elbows and toes)

- Long duration reverse planks (facing sky, weight on heels and elbows)

- Bottom position pushup holds (keep yourself just off the ground, body straight)

On all of these exercises, be sure to depress and stabilize your scapula. Think of pulling your shoulder blades down towards your buns.

That's it! Improve your stability and you'll be able to do more pushups.

This will allow you to use the pushup as a movement in your metabolic circuits, without having to worry about fatigue being a limiting factor!

Just think, you can get the heart rate response you want WITHOUT having to jog, jump, or bike!

Want more, do more, BE more,

~Luke

T Pushups

Push ups are one of the most underrated exercises out there.

You'd be suprised how many people are unable to do even five perfect reps.

(And as a side note, it gets me hot under the collar when someone whines about being unable to do push ups. Get over your bad self and start working. Now!)

If you are momentarily too weak to reach your target number of reps, use a simpler variation.

Beginners on the pushup start by pushing themselves away from a wall.

They progress to pushing themselves off of a bench.

And then they move on to regular pushups.

From there we can start elevating the feet, or using an unstable surface, or adding load with chains, bands, or a weight vest.

Plus, there are endless variations.

At Starbucks the other day, I wrote down sixty-three variations, and that's without taking into account narrow, medium, and wide hand positions, or methods of loading.

Listen up, ladies: Push ups will NEVER make you bulky. Never. (Strength training won't make you bulky either, unless you specifically train and eat for it.)

Here is a great push up to begin incorporating into your program:

The T Pushup

Start

Finish

Exercise Description:

Start:

- Hands under shoulders
- Weight on feet and hands

Motion:

- Lower body until almost touching ground
- Explode upwards
- Put weight on left hand
- Reach towards sky with right hand
- Land and repeat on left side

Want to make it tougher?

Hold some dumbbells and do T Pushups.

Not tough enough for you?

Trade in the hex-headed dumbbells for some round ones.

Have fun!

Want more, do more, BE more,

~Luke

PS - Don't forget that the next session of the Metabolism Makeover program starts a week from today!

Here's what Sonia H. Miller had to say six weeks in....

“Being overweight I have tried many, many things to lose weight. You name it, I’ve tried it.....Nutri-System, Weight Watchers, the latest diet pills and just plain starvation. I tried all of these and more hoping that I could loose weight and have the body and energy I wanted.

My weight loss journey had drug on for a little more than 10 years. Feelings of hopelessness grew after trying all of these things and discovering that none of them worked for me. Even though I initially I lost some weight, I never felt good or had the energy to take care of my son or enjoy activities with my family. I always felt hungry, deprived and weak. The most devastating effect was after each weight loss strategy, the weight always came back... along with extra 5-10 pounds of weight. I was disgusted with myself and ready to accept the thought that weight loss was just not for me.

Then I found the Metabolism Makeover. Each class helped me to realize that my goals could be achieved by setting realistic goals, making a conscious decision to take action and understanding how the foods I was putting into my body affected my ability to see results. After 6 weeks into the course, I finally started seeing - and feeling - the results that I have always wanted for myself. Along with my commitment to add cardiovascular exercise and weight resistant training to my weekly routine, I finally have the energy, knowledge and the confidence to reach my long term weight loss goals. Thank you.”

Handstand Pushups

Good Afternoon Everyone!

One night I was still here at the gym around three in the morning.

Someone sent an email asking how to do a handstand pushup.

Simple.

Face the wall in a sprinter's stance.

Kick your legs up until they hit the wall.

Bend your elbows until your head touches the floor.

Push yourself back up.

Easy Peasy.

Here's a video of me doing handstand pushups:

(Now remember I was here by myself in the middle of the night, that's why I was the cameraman...)

One of those many irons we've got in the fire is a Handstand Pushup video and manual.

Step-by-step how to take you from zero reps to banging them out.

Handstand pushups build world-class functional strength.

I hear all the time that "Handstand Pushups are just too HARD."

They're not "too hard."

Difficult, maybe. But not too difficult.

If you're willing to work, I can teach you.

Of course, our first step might be to lose a little bit of excess tummy....

(Can anyone help me out with a funny and interesting segue here?)

Tonight I'll be speaking to the Capital City Volleyball Club's younger teams about the importance of strength and conditioning.

Hopefully they will realize that it is up to them to do the extra work that is needed to become a champion.

Remember that the Metabolism Makeover program starts in just over a week, and that there will be THREE morning bootcamps starting at the end of the month.

Today is the day to start!

Want more, do more, BE more,

~Luke

PS- "In just 12 weeks I went from a size 12 to a size 8. I lost an inch in my waist and two inches in my thighs."

Here's what Rose Huffine has to say about the Metabolism Makeover program:

“I can’t praise Metabolism Makeover Program enough. My results just amaze me. Since I turned 50, I hated the way I looked. I was in a size 12 pants and was wearing size “large” shirts. For me that was too big, I saw no end in sight. I tried to loose the weight and tone up by myself with no results. I thought eating just one meal a day would help. I didn’t know I was setting myself up for failure.

The Metabolism Makeover opened my eyes and taught me the right way to have the body I so badly desired. In just 12 weeks I went from a size 12 to a size 8. I lost an inch in my waist and two inches in my thighs. I have learned how to eat correctly by eating several small balanced meals during the day.

My husband just cannot believe how much better I look and feel about myself. Now that’s a great feeling. I walk with my head up high and I am having fun buying fun new clothes. I AM SO PROUD OF MYSELF. That’s a great feeling.

Thanks for being there for me and helping me achieve my dreams.”