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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…
Do you eat breakfast?…I hope so. But do you eat a HEALTHY breakfast?
Unlike this belly buster breakfast in a box that weighs in with over 1000 calories, 2000mg in sodium and 64 grams of artery-clogging FAT!
I know some mornings as a busy dad just seem too crazy to prepare a healthy breakfast, like this morning when I was trying to get my daughter Matea ready to go to the sitter’s…
When I finally pulled her away from playing Dora Candyland and got her in the car…nothing…not a gig…the car wouldn’t start!
Luckily I had some booster cables in my truck and boosted the car, but took the truck anyway just in case.
…Matea was happy as she loves riding in “Daddy’s BEEG truck”
So for crazy mornings when you seem to run out of minutes before meals try my 1 Minute Busy Man’s Breakfast
Here’s a Super Simple High Protein recipe to try this weekend that’s sooo good and is great to serve as a meal or as an appetizer when you have friends over.
hint…(it even involves BACON)
…and YES you can still enjoy bacon and be a fit dad!
I usually enjoy bacon once a week with my Jamaican scrambled eggs and blueberry pancakes when I cook breakfast for my family on the weekends.
If you have access to natural nitrite free bacon even better again…
Hope you have a great weekend with your family and enjoy this one!
Super Simple Bacon Wrapped Scallops
1 lb. sea scallops
Lemon pepper seasoning
1/4 c. butter
1 lb. sliced bacon
Black Pepper
Dried Oregano
- Preheat broiler.
- Rinse scallops under cold water to wash off any remaining grits of sand.
- Dip sea scallops in melted butter. Sprinkle both sides of scallops with lemon pepper seasoning.
- Wrap each with 1/2 slice of bacon. Fasten with toothpick.
- Sprinkle freshly ground black pepper and oregano over bacon wrapped scallops
- Broil, turning once, for 10 minutes or until bacon is crisp.
Here is a super quick smoothie recipe that is great anytime of the day as either a meal replacement or a healthy snack. Well, the only time it’s not great is when trying to use the blender really early in the morning when your family is still sleeping…trust me on that one!
This super smoothie is packed full of cancer fighting antioxidants, muscle building protein, complex carbs, filling fiber and heart-healthy fats to give you lots of energy to get through work AND your Dad Fitness workouts.
It is also cheap to make and you know it only includes the healthy ingredients YOU add, unlike Joe bodybuilder behind the counter with all the powders and potions making smoothies at your local gym…
DISCLAIMER: This smoothie has a secret muscle building ingredient that will give you huge arms like Popeye!
The anchor tattoos on the other hand is your decision…
Give this one a try and let me know how you like it by posting a comment below!
After watching an episode of Sponge Bob Square Pants with my daughter it got me in the mood to try a new recipe…
So in honor of Sponge Bob’s tasty Krabby Patties (if you have kids you know what I am talking about…)
I created another Dad Fitness Meal In Minutes!
It’s a super simple recipe that is high in protein which is good for building lean muscle but without all the gut busting fats that are found in the deep fried batter and tartar sauce covered cakes you might see at your typical seafood restaurant.
Crispy Crab Cakes
1 can of crab meat
2 tbsp minced jalapenos
2 green onions
1/2 of minced red bell pepper
1 egg, slightly beaten
2 tsp dijon mustard
juice of 1 lemon
garlic seasoning
salt and pepper
3/4 cup whole wheat bread crumbs
Preheat oven to 425 F
Mix everything in a bowl except 1/2 cup of breadcrumbs
Using your hands form the crab cakes into patties.
Spread the remaining bread crumbs on a plate and coat each pattie in the crumbs.
Shape each breaded crab cake into patties the size of hockey pucks….
GO CANADA!
Place them on a non-stick baking sheet. I like to cover the baking sheet with parchment paper for no stick and easy clean-up.
Bake for 15 minutes or until brown and crispy.
Top with a spoonful of plain yogurt or seafood sauce. Enjoy!
For more meals plans for men go to www.DadFitness.com to get the Dad Fitness Cookbook for FREE!
Do you have a favorite quick and healthy recipe? Let me know by posting a comment below.