Hope the holidays are treating you well.
I just finished making a ginger bread house with my daughter while my wife decorates the Christmas tree.
Last night I put up lights on the house Clark Griswold style!
But all the snow we had here in New Brunswick disappeared over night thanks to heavy rain. Hoping we get some back for the big day…
With all that’s going on this time of year I like to keep things simple with my workouts and after moving with just a couple weeks to get back to my workouts before the holidays I like to ditch the complicated program design and go with my “Simple Man’s Workout System”. Plus I am not running on all cylinders with this flu that’s slowing me down…so I will probably keep my training on cruise control until the New Year.
No specified rest periods, no fancy exercises, just plain old liftin’ designed in way that is easy to follow and requires only 3 hours a week.
Don’t underestimate the effectiveness as it’s all about QUALITY over quantity…
2-3 sets, 4-8 reps
Day 1, Chest, Shoulders, Triceps
Flat BB Bench Press
Incline DB Press
Standing BB Shoulder Press
Side DB Raise
Lying EZ Tricep Extensions
Cable Tricep Pushdowns
Day 2, Legs and Abs
BB Back Squats
DB Lunges
DB Romanian Deadlifts
Standing Calf Raise
Hanging Leg Raise
Day 3, Back and Biceps
Deadlifts
Chinups
One Arm DB Rows
BB Curls
DB Curls
DB Shrugs
Use this workout system as your “standby” workout when you just want a simple program that gives you complex results!
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…
Hiking up around a mountain in a couples inches of snow with my 32lb 16 month old daughter on my back!
Yep, that’s what us crazy Canadians do for a workout this time of year.
So try not to let the cooler days keep you from getting out and staying active with your family.
The seasons may change but your healthy habits should stay the same…
To keep you on track with your workouts I am giving you one of the famous Dad Fitness workouts straight from The Dad Fitness System
Enjoy!
Bodyweight Warm-up (this should take you no more than 5 minutes)
• Prisoner-Squat – 12 reps
• Arm Circles – 8 reps per side
• Pushups – 8 reps
• Walking Lunge – 8 reps per side
Dad Fitness Strength Workout
1) DB Step-Up (10-12 reps) 2 sets: Rest 90sec between each set
2A) Flat DB Bench Press (10-12 reps) 2 sets: no rest – go directly to:
2B) Standing Hammer Curl (10-12 reps) 2 sets: Rest 90sec between each set
3A) One Arm Elbow In DB Row (10-12 reps) 2 sets: no rest – go directly to:
3B) One Arm DB Shoulder Press (10-12 reps) 2 sets: 90sec between each set.
4) Lying Reverse Crunch (10-12 reps) 2 sets: 90sec between each set
Who needs bottled water?
Interval consisting of 14 minutes on stationary bike or regular bike,
Low intensity pedaling for 2 min, high intensity pedaling for 1 min until 12 min, then low intensity pedaling for remaining 2 min
Cooldown Stretches
Do you have a “crazy” workout? Let me know by posting a comment below!
Rules… As parents we are famous for them. As kids we hated them. Young and old, we all need structure in our lives simply because it works.
When it comes to designing the best workout routines for men, don’t get Paralysis by Analysis by the 1,950,000 results looking back at you from Google.
..and please don’t try to follow some of the marathon bodybuilding workouts from the muscles mags on your local newsstand unless you want to break your body down instead of build it up.
No cookie cutter workout program works best for everybody, but most fitness experts would agree on what makes up a well balanced workout for busy dads with real life responsibilities.
So here are 6 Rules for a Perfect Workout to build real-man muscle, lose that beer belly, and say good-bye to those aches and pains once and for all.
Rule 1: Dynamic Warmup
Ex. (Bodyweight Squats, Pushups, Lunges)
Starting off the workout with a Dynamic warmup instead of stretching, increases body temperature and wakes up your nervous system by moving your body’s major muscles in a natural range of motion
Rule 2: Compound multi-joint exercise
Ex.(Squats, Deadlifts, Bench Press, Chinups)
Including a compound exercise first in your exercise routine works all major muscles by working in a lower rep range you build strength AND muscle right from the start.
Rule 3: Upper Body Antagonistic Superset
Ex. (BB or DB Chest Press & BB or DB Row)
Then by pairing opposing muscles groups in a superset fashion but in a slightly higher rep range you save time and keep your heart rate elevated to build muscle and burn fat faster.
Rule 4: Lower Body Single Leg Movement
Ex.(Lunges, Steps Ups, Single Leg Squats)
By including a single leg movement you help correct any lower body imbalances and work some inactive muscles like the glutes and lower back which build functional strength you can use in everyday life.
Rule 5: Abdominal Movement
Ex. (Planks, Mountain Climbers, Ab Wheel Rollout)
The best ab workouts involve the exercises that use your abs the way they are meant to function by stabilizing your spine and preventing rotation will give you rock hard abs that do more than look good on the beach.
Rule 6: Cooldown: Static Stretching
Ex. (Wall Chest Stretch, Wall Back Stretch, Lying Leg Stretch)
Ending your workout with static stretching relaxes your mind as well as your muscles by decreasing your heart rate and increasing flexibility.
Sample Workout:
Warmup
Bodyweight Squats, 10 reps
Pushups, 10 reps
Lunges, 5 reps each
Strength Training
1. Barbell Squats, 3 sets of 4-6 reps,2 min rest
2A. Flat DB Bench Press, 3 sets of 6-8 reps, no rest go directly to
2B. Bent Over DB Row, 3 sets of 6-8 reps, 60 secs rest
3. DB Step Ups, 2 sets of 10-12 reps, 60 secs rest
4. Abdominal Planks, 2 sets, hold for 60 secs
Cooldown
Wall Chest Stretch
Wall Back Stretch
Standing Bent Leg Quad Stretch
Lying Knee To Hip Stretch
Use these 6 Rules For a Perfect Workout to construct your own workout routine that will give you faster results with only 3 workouts a week.
I am finally back to my regular workouts after battling the flu.
Still easing back into training after a week off.
Today’s workout went pretty well, here’s what I did.
Dynamic Warmup
Flat BB Bench Press
Flat DB Bench Press
Weighted Dips
Lying Tricep Extensions
DB External Rotations
Stretching Cooldown
3 sets each, 5-10 reps
My stinky old gym was very warm and humid today so I am glad I was done in 40 mins flat.
Came home and had a great lunch of homemade chili that was leftover from dinner last night.
Here’s how I make my chili.
With Father’s Day just around the corner I have a HUGE Dad Fitness Celebration going on starting on Friday at noon with 10 FREE bonuses available to busy dads who get their copy of the NEW Dad Fitness System during this time.
I also held a little contest asking my newsletter subscribers to tell me “why it is important to be in shape as a busy dad”
Well, I received lots of responses via email but I was hoping for more comments on the blog. Guys don’t be shy!
The winner will receive the entire NEW Dad Fitness System for free!
…and the winner is…Scott Vaughn
Here was Scott’s response:
It is important that I get in shape as a dad because my son’s definition of “what a man is” will come from his observation of me. If I am weak, easily winded and soft, he’ll have nothing to aspire to as a man. A boy who doesn’t value his masculinity is a confused & directionless soul. I want my son to know that being a man is a great & awesome thing.
Congrats Scott for stepping up to the plate and sharing your thoughts!
Shoot me an email at info@dadfitness.com and I will hook you up with the entire new Dad Fitness System on me;-)
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