Keep your surf boards for the beach dudes, I have a better wave for you that will build muscle and strength faster than you thought possible…
I started a new muscle building Dad Fitness workout routine yesterday.
Yep, this routine is specifically geared towards muscle hypertrophy, which is just a fancy name for muscle-growth…
After getter leaner and more athletic this summer with my training I am now going to focus on building some solid muscle mass over the next few months.
I am still only training 3-4 hours a week but these workouts include more sets and reps and some advanced training techniques like partial reps,double contraction reps, or iso-dynamic contrast reps.
Yesterday’s Chest and Back workout was a doozy because I am using this one weird training trick that I have found to work better than any
other when it comes to building bigger and stronger muscles.
Just by applying this ONE technique in your training I am sure you will increase your strength the very FIRST workout!
Ride the Wave
I was first introduced to Wave Loading years ago by strength coach Charles Poliquin. Wave loading refers to a lifting technique where the weights and reps change with every set within a wave. A wave is usually a group of 2-3 sets. Normally 2 waves are performed when training for muscle size, while 2-4 waves can be used when training for strength. The goal is to try to use heavier weights with each new wave.
Over the years I have found this to be the BEST method for building muscle and getting stronger INSTANTLY in the gym.
Wave loading works by activating your body’s nervous system, which is basically your body’s information superhighway for sending signals to your working muscles.
It simply tricks your mind and body into lifting heavier loads, which in turn can lead to more muscle.
For example, you might be able to bench press 5 reps of 200 lbs normally, but after doing a wave load you would probably lift at least 210lbs for 5 reps in the very same workout!
The opportunities to use wave loading are endless for size and strength but here is an example from my currrent muscle building routine.
A1) Incline Dumbbell Press
Wave 1 (1 x 7 reps @ 60lbs, 1 x 5 reps @ 70lbs, 1 x 3 reps @ 80lbs)
Wave 2 ( 1 x 7 reps @ 65lbs, 1 x 5 reps @ 75lbs, 1 x 3 reps @ 85lbs)
90 seconds rest
A2) Parallel Grip Pullups (bodyweight with additional weight)
Wave 1 (1 x 7 reps @ 10lbs, 1 x 5 reps @ 20lbs, 1 x 3 reps @ 25lbs)
Wave 2 ( 1 x 7 rep @ 15lbs, 1 x 5 reps @ 25lbs, 1 x 3 reps @ 30lbs)
90 seconds rest
Don’t do more than a couple wave loaded exercises in one workout as it puts a lot of stress on your nervous system and pay attention to getting enough recovery between workouts with proper nutrition and a good nights sleep. Probably not a good workout routine for sleep deprived new dads!
But if you are sick of slaving away in the gym for months trying to add more plates to the bar, give wave loading a try and get bigger and stronger faster than ever before…
After having a crockpot beef roast for dinner the day before I had some cold roast beef leftovers that I thought could use a bit of spicing up. Even though I do enjoy going primal sometimes and eating leftover roast beef cold…
I had a few whole wheat hamburger buns laying around as well so I decided to put them to use for this guy’s gourmet version of a grilled cheese sandwich.
Meet the Garlic Grilled Beef and Cheese Sandwich
1 clove of chopped garlic
1 tsp of parsley
1/4 cup of unsalted butter
2 large whole wheat kaiser rolls
2 tbsp of bbq sauce
4 slices of aged cheddar cheese
6 oz of thinly sliced leftover roast beef
In a small bowl mix garlic, parsley and butter together and melt in microwave for 30 secs.
Butter outside of rolls (tops and bottoms) with basting brush
Spread 1tbsp of bbq sauce on inside of each bun
Place 2 bottoms butter-side down in skillet on medium heat
Add 2 slices of cheddar and roast beef to each bun in skillet
Place top rolls on sandwiches and cook 5-10 minutes or until golden brown
Carefully turn sandwiches over with spatula or tongs and cook for additional 5-7 minutes until golden brown and cheese is melted.
Remove from pan and enjoy with some spicy Peperoncini peppers on the side.
So the next time you want a Roast Beef and Cheddar Sandwich for lunch don’t think Arby’s! Think homemade REAL food with the Grilled Garlic Roast and Cheedar from the Dad Fitness Workout and Nutrition System.
I admit, I never was an Einstein when it came to Math. The only time I enjoy counting numbers is in the gym or at the bank.
So when it comes to keeping my bodyfat around 10% year round I am not a guy to count calories or have a cardio crush on the treadmill display (which studies show are inaccurate anyway).
Despite what you may have heard in the gym, muscle does not WEIGH more than fat. A pound is a pound despite what’s being weighed. But muscle is more DENSE, meaning 5lbs of muscle takes up less space than 5lbs of fat (and makes you look a hell of a lot better!) Plus muscle is metabolically active unlike fat which just hangs around for the ride and makes chinups that much harder.
But on page 46 in the September issue of Men’s Health, I noticed a chart showing the estimated calories burned not by hitting the gym but by doing “manly” around the house activities. Remember, muscles are made for movements not mirrors.
Average number of calories an 180lb man burns in an hour of…
(I currently weigh 175lbs, close enough)
Chopping and splitting wood, 491
Cleaning gutters, 409
Mowing grass (pushing by hand), 491
Painting outside, 409
Planting trees, 368
Raking, 352
Trimming trees, 286
Carpentry, 245
Papering or Plastering, 245
Sanding, 368
Wiring and Plumbing, 245
General cleaning, 245
So after a busy and productive morning off yesterday where I “prepared” dinner before breakfast (by throwing a roast in the crockpot), headed to the gym for a quick Dad Fitness workout, mowed and raked the front and back lawn,then cleaned up around the house all before lunch, it made me break out the calculator.
Calorie Countdown Calculator
Dad Fitness Workout (45 mins)- 362 calories
Mowing Grass (30 mins) – 245 calories
Raking Grass (30 mins) – 176 calories
House Cleanup (30 mins) – 122 calories
The total caloric burn from just these 4 activities alone comes to 905 calories!
Provided you eat REAL food that was made by Mother Nature and not Man, like is found in the Dad Fitness Meal Plans, you can eat great tasting food and not have to worry about dieting and counting calories.
So the next time your wife gives you the dreaded “to-do” list think about all the extra calories you are going to burn by mowing the lawn or painting the deck.
Thankfully, from now on, counting calories will be one chore that you won’t have to think about…
I have been on an iTunes kick lately downloading a couple audio books a week and watching documentaries. (Better than crappy cable!)
If you liked the documentary Food Inc., (which I highly recommend if you haven’t seen it yet) you will also like Killer at Large.
This film provides a strong wake up call about the dangerous rise of obesity, especially in our kids as well as the importance of local organic farming.
I remember meeting with world-renown strength and conditioning expert Charles Poliquin a few years back and we talked about the alarming rate of childhood obesity. With his informative wit he said “When I was growing up, the fat kids in school were made fun of because they were the minority, now childhood obesity has gotten so bad it’s the skinny kids in school that are being made fun of”
Sad but true. ..Unfortunately, this is not a laughing matter and I believe it all starts at home in teaching our kids the value in preparing and eating REAL food. Then the schools need to step up and give health education the same importance as math and science. How smart are you really when you are destroying your health?
Now I also don’t agree with being a food Nazi and raising our kids on some strict diets. We let our daughter Matea enjoy being a kid by having the typical treats that we all enjoy from time to time. But like I stress in my Dad Fitness Cookbook, Fast Food For Fit Families, you can strike the perfect balance between food and fitness if you prepare healthy meals at home. Matea’s favorite is my Tasty Turkey Meatloaf!
So I hope you take the time to watch this film this weekend so you don’t have to be watching your kids weight…
These maybe the dog days of summer but it doesn’t mean you should be laying around the house like your favorite pooch.
So here are 3 new fat loss strategies that I followed this summer that allowed me to get leaner and stronger without the effort of dieting or doing long boring cardio.
Fat For Fuel
This first one happens in the kitchen not the gym. Say goodbye to grains for your breakfast and start the day with a meal consisting of proteins and fats only. The protein and fat will help keep you full and more alert during the morning without the mid-morning carb crash. It also supplies muscle building protein and fat to fuel your workouts. Try some Omega 3 eggs scrambled with scallions and cheese or go classic with steak and eggs. Don’t be afraid of fat, it was around long before bread!
HIIT The Hills
You keep hearing that HIIT (High Intensity Interval Training) is the fastest and most effective cardio to burn fat. Now it’s also super convenient, thanks to Hill Sprints. Being outdoors it requires only you and a pair of running shoes. Sprinting up hill in short bursts of around 20 seconds seems to almost frighten the fat off your body and anyone can try it because the nature of sprinting uphill is more self regulating due to the increased resistance than sprinting on flat ground. The recovery is also built in as you walk back down the hill. This means there is less chance of injury and a greater chance of intensity, which is the real secret to burning fat.
Track Your Time
I might of mentioned this before but it bares repeating because I still hardly see anyone doing this in the gym. Track your time in between your working sets with your watch (not in your head). Most properly designed workout routines should dictate specific rest periods anyway, so follow them, they are there for a reason! Very rarely should you be resting more than 90 seconds in between sets, unless you are competing for the world’s strongest man. For fat loss the shorter the better. Resting only 30-60 seconds in between sets keeps your heart rate up and your mind on the muscle so you can be on the fast track to fat loss.
So follow these Laws of Leanness this summer so you are even fitter this fall…
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