BARS: The best kinds when you’re in a pinch

First things first: real food always trumps anything processed. This article is going to be about which BARS I recommend when you’re on the go. However, you need to know that a real, organic, clean, square, full MEAL is always going to be better than a bar, if that is available. There’s no questioning that.

But, sometimes… you’re traveling through an airport. Or, you’re on a road trip. Or, you’re stuck at work, or are in between appointments, or whatever… and you don’t have access to real, live food.

So, you need to keep a stash of healthy snacks/bars in your bag or desk or car or whatever.

Bars can be a life saver when you’re stranded somewhere. If you pick the RIGHT bars, you can effectively bridge the gap between good meals.

But, bars are still processed and you can still run into a lot of nutritional “fails” when selecting bars.

>>>AVOID: anything with sugar alcohols (any ingredient ending in “tol”, like maltitol, xylitol, etc…), anything with soy, anything with ingredients you can’t pronounce, anything with artificial sweeteners. And unless you’re running 5+ miles per day, or are on a building program, generally avoid anything with 35+ grams of carbohydrates.

>>>Here are the ones I recommend:
1. Perfect Foods: typically at Whole Foods, or Sprouts, or other organic/healthy markets. These are also refrigerated, so you may have to leave these at work or at home. But I am obsessed with them… skip the peanut butter and go for any of the other flavors.

2. Rise: high on protein, incredibly simple on ingredients, good flavor.

3. Kind: several variations on these, there are the regular ones, and the “Strong” version that has more protein. Love these. Clean and tasty.

4. Go Macro: these are awesome for meal replacement bars. Big, high on protein, yummy.

5. ALT or Uber bars from Lara: good ingredients, high protein, good taste.

6. Clif: best for when none of the other above bars are available.

There are probably other bars out there that fit my requirements. But start with these and stash them up for a rainy day.

And sorry, I know Quest bars are delicious and 90% awesome… but they have sugar alcohols and that’s a red flag for me.

Happy eating.

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Sprint Cardio: taking HIIT to a new level

Tired of the same ol’ 45 minutes on “Cardio Machine X”? Do you always run/ellipticize/climb stairs/row/whatever at the same steady, slow pace? Is your heart rate steady and moderate for most/all of your cardio workout?

Have you plateaued in your weight loss? Are you trying to burn the last 5% of body fat?

You might want to upgrade your steady-state cardio to interval cardio.

Everyone is different, and everyone reacts differently to different programs. You might want to try this brand of cardio instead of what you’ve been doing…

It goes by many names… HIIT (High Intensity Interval Training), intervals, sprints, and more… but the punchlines are as follows:
1. Intensity HIGH/maximal
2. Duration LOW/minimal

>>> Burn the same 400 calories in 20 minutes intense, or 40 minutes moderate. Who wants to actually spend MORE time getting the same results? Not many people.

>>> Moreover, fast-twitch/anaerobic (energy converted in the absence of oxygen, vs. aerobic, which requires oxygen and more time) has been proven time and time again to burn more calories AFTER the workout than steady-state aerobics.

Really, unless you’re training for a specific task (marathon, triathlon, etc.) or if you really truly actually enjoy the steady state cardio AND have no aesthetic goals – you should be doing at least 50% of your cardio in this interval fashion, if not most/all of it.

The possibilities are truly infinite for this structure. Basically: work really hard for a short amount of time, rest for double/triple that time, repeat 10-15x. The end.

EASY EXAMPLES:
1. Ropes & dumbbell press
Execute 20 seconds on battle ropes, any task; crank out 10-15 DB shoulder presses, 80% 10RM; rest 20 seconds; repeat 5-10x.

2. Countdowns
Pick a major compound lift, like pullups/squats/bench press/deadlift/etc; load up 60-75% 10RM; execute 10 reps, rest 10 seconds; 9 reps, rest 9 seconds; 8 reps, rest 8 seconds, etc; repeat until countdown to 1 is complete.

3. Treadmill sprints

Set the treadmill to your maximum speed. Sprint for 20sec, rest for 40sec, repeat 10-15x.


MODERATE EXAMPLES:
1. Row
Set up on the ergometer; sprint 100m; rest 30 seconds; repeat 10-15x.

2. “Big 100” on any two exercises of the SAME muscle group
Let’s say you use incline DB bench and pushups. Push 10 reps on the bench at 60% 10RM; immediately go into 10 pushups; repeat 5x for 100 total reps with minimal rest.


ADVANCED EXAMPLES:
1. Prowler/sled push
Load up a maximal weight on the sled; push for 20-30 seconds ALL OUT; rest 40-60 seconds. Repeat 10-15x. LEGS MIGHT FALL OFF.

2. Stair sprints/pushups
Find a set of bleachers or flight of stairs that takes about 10-15 seconds to sprint up at maximum speed; sprint up; jog down; crank out 10 pushups; rest 40 seconds; repeat 10x. DEATH.

The combinations are infinite and really anything goes… make up your own structures of WORK 15-30 seconds, REST 30-60 seconds, or something similar.

These workouts shouldn’t take more than 20-30 minutes and you will be SPENT. Ultimately, you’ll burn more calories and achieve faster fat loss than with steady-state cardio.

Good luck!

Alcohol and Fitness

Written by Tia Norris, President of FitPro, LLC

As published in Echo Magazine, July 2016

Summer is here, which means the season of pool parties, BBQs, bikinis and board shorts is upon us. The number one question I get around this time of year is, “do I REALLY have to give up alcohol if I want to stay fit?”

Personally, I don’t drink. But, I realize that everyone has cravings and has things that they want to eat or drink that aren’t on “the program.”

The good news is that there are legitimate ways to drink and stay fit, depending on your goal. Keep in mind that although I’m going to discuss complex topics very quickly and generally, you can always look me up (fitprollc.com or facebook.com/FitProLLC) for my sources and proof for everything discussed. Here we go:

The Good

Do I even need to mention the “good” about alcohol? I think the fact that people just like it so damn much is enough justification for them. But, nonetheless, here are some points on some of the benefits of having drinks in moderation:

• Small amounts of alcohol can help reduce stress.

• Alcohol has antioxidants, some cardiovascular benefits and a good cholesterol (HDL) benefits.

• It has been shown to protect against Alzheimer’s, arthritis, cancer, depression and many other major diseases of our time.

• Moderate amounts can improve insulin sensitivity, which is particularly valuable for diabetics.

The most common reason that my clients want to drink is just that they like it. They like the taste, or the like the feeling. That’s fine. We just need to be smart about how to work it into our fitness program.

The Bad

There are many “bad” things about mixing alcohol and fitness. Of course, all of these effects are exacerbated when drinking in excess. Remember: The more you drink, the worse the effect. Here’s what consuming alcohol does to your body, in a nutshell:

• Alcohol takes metabolic precedence. If you have a great workout, and then eat, and then drink while eating your body must process the alcohol first, and then the muscle repair and food digestion after that. The more you continue to drink, the less likely your body will be actually complete muscle repair and full food digestion. This means your recovery will take longer and your food will be stored as fat.

• Alcohol inhibits glycogen reuptake. Your muscles use glycogen, or stored carbohydrate, as fuel for workouts. When you exercise, you deplete that glycogen from your muscles. After a workout, your body must replenish those glycogen stores. Alcohol partially inhibits this process, meaning that you either lengthen or negate your recovery from your workout.

• Some studies show that alcohol inhibits protein synthesis. Muscles are made of protein. This mechanism is similar to the inhibition of glycogen reuptake, which will also lengthen or negate your recovery time from your workout.

• Alcohol inhibits testosterone and HGH. Low levels of testosterone and HGH are notorious for producing a soft, shapeless physique – not to mention the depressed mood and less mental clarity that are possible side effects.

It’s important to know exactly what you’re up against when you decide to drink.  I’m not telling you to never drink again, but you can be smart about when, how much and what you choose to drink, in conjunction with your fitness goals. So, here’s the plan:

The Plan

Moderation, moderation, moderation! If you are a serious athlete or you are a physique-focused client, I urge you to limit your drinking as much as possible – basically stay as close to “zero” as possible. However, if you are on a fitness program and are looking for more flexibility this summer, limit your self to two to three drinks no more than one to two nights per night. Any more than this and you’ll start to see adverse effects on strength, performance, physique and more.

• What To Eat

On drinking days, seriously limit your fat and carbohydrate intake throughout the entire day. Have as much protein as you want. Keep fats around 20 grams for females and 30 grams for males and carbohydrates around 75 grams for females and 100 grams for males.

• What To Drink

When you do drink, choose lighter colored, more simply mixed (not blended) low-carb drinks. For example, choose light rum over dark spiced rum, go for a cosmopolitan instead of a frozen margarita or opt for a vodka soda with lime, instead of a vodka with cranberry and Sprite.

Remember, knowledge is power. Knowing the good and the bad about alcohol is key to making, and sticking to, an informed plan. Cheers! See you at the pool.

Insulin for All Athletes

Written by Jack Davey, FitPro Writer

Edited by Tia Norris, FitPro President/Head Trainer

HERE’S WHAT YOU NEED TO KNOW:

1.     Insulin management is not just for those with diabetes. All athletes should be at least generally aware of insulin levels to maximize muscle gain, and fat loss.

2.     Weight loss clients should work out on a near-empty stomach, eating only proteins before a workout if necessary.

3.     Muscle building clients should work out on a near-full stomach, eating carbohydrates and proteins shortly before and/or during a workout.

 

While it’s true that insulin is a hormone commonly associated with diabetes, did you know that insulin management is also critical to the success of an everyday fitness program? Insulin is anabolic, meaning that it promotes tissue growth within our bodies. It is responsible for regulating the movement of glucose from our blood to our muscle and fat tissues. In a non-diabetic individual, blood levels of insulin peak following ingestion of carbohydrates (especially simple carbohydrates such as sugar). This is because carbohydrates are quickly converted to glucose in the body, and simple carbohydrates are converted even more rapidly due to the fact that their chemical structure is so closely related to that of glucose. The presence of glucose in our bloodstream signals the pancreas to release insulin, which is then responsible for transporting that glucose to our muscle and/or fat cells.

The fact that insulin is anabolic may lead to a negative perception of the hormone in the eyes of those trying to lose weight; however, being aware of how blood insulin levels fluctuate throughout the day may allow you to avoid gaining fat mass and encourage the growth of muscle. In most individuals, exercising with low blood sugar levels (on an empty stomach) can be beneficial. Exercising on an empty stomach may lead to more fat being burned during a workout. It may also lead to more muscle-building hormones being released in the body to aid in building muscle. However, those who are mainly concerned with hypertrophy and/or increased performance should consume some carbohydrates before and possibly during exercise.  I must also state that individuals diagnosed with diabetes should never work out on an empty stomach, and typically their blood glucose levels should be in excess of 200mg/dL (really high for someone who isn’t diabetic!) before starting exercise. Intake of a small amount of lean protein at least 30 minutes prior to exercise is also recommended. This may aid in the repair of muscle tissue during and after your workout. The preceding view on exercise nutrition is quite well-studied, but it’s easy to find conflicting opinions on the internet. The chances of finding an opposing view increases dramatically when one explores the vast cluster-fuck of online bodybuilding information. One particular article within this vast realm will be discussed as you read on.

The post-exercise routine may be the most critical time to take advantage of insulin levels within your body, and increasing insulin release during this time can be very beneficial. “Insulin sensitivity”, basically refers to the opposite condition of that related to diabetes, meaning that insulin is efficiently and effectively being utilized. Muscle tissues have been shown to be insulin sensitive during, and directly following a workout in which those muscles were used. Therefore, these muscle tissues tend to attract insulin and the nutrients they transport post-workout. A key aspect in determining proper timing for insulin release seems to depend significantly on the goals of the trainee. As I briefly mentioned previously, an overweight individual whose top priority is weight loss may benefit from training on an empty stomach or consuming lean protein or amino acids before or during their routine. A pattern such as this would keep insulin steady and growth hormones at their peak level during a workout. A protein and carbohydrate meal or supplement could then be consumed post-workout to replenish muscle glycogen stores. On the other hand, a trainee who has a primary objective of gaining strength or mass may choose to consume carbohydrates and protein prior to, or during their workout.

And just an aside on all of the “Bro Science” available out there on the Internets… proceed with caution when doing research in this way. 95% of fitness advice out there is either: pushing a supplement or a hidden agenda; completely incorrect and/or based on speculation; or is not tailored to YOUR specific goals and needs. Remember, EVERYONE is different when it comes to nutrition. Start with general pieces of advice, and then experiment to find what works best for you!

Blood Type Dieting

By Demar Jackson, FitPro Intern
Edited by Tia Norris, President/Head Trainer

Summary:
Eat Right 4 Your Type, a book by Dr. Peter J.D’Adamo, is a comprehensive guide to help design a total health program that is right for your blood type.  By consuming the key nutrients for your blood type, this will assist you in staying healthy, living longer, and achieving your ideal weight. Each blood type metabolizes certain foods and drinks better than others. “Metabolism” is the process by which your body converts what you eat and drink, into energy. “Enzymes” are proteins which act as catalysts to help break down food. Certain foods help promote metabolic efficiency (converting the food into energy efficiently), or aid in efficient digestion; conversely, certain foods may slow the metabolic rate or cause hypoglycemia (low blood sugar-glucose).

**EDITOR’S NOTE: I have found that Blood Type Dieting is about 85% accurate, meaning that about 8-9/10 of my clients align with their ideal blood type diet. That being said, about 1-2/10 of my clients (15%) will NOT align with their blood type diet. Keep this in mind as you read on, and analyze your own habits vs. your ideal blood type diet.


Type A:
This blood type is known as, “The Cultivator.” Historically, cultivators were people who prepared the land for planting. As a result, type A’s are best suited for a vegetarian diet, with little to no meat and dairy. Vegetable oils, soy foods, vegetables, and pineapples are examples of beneficial food options for this blood type. These foods will supply an abundance of benefits for your internal system such as aiding in efficient digestion, increase calorie utilization, and increase intestinal mobility. Foods that type A’s should avoid include: all meats, dairy foods, kidney beans, lima beans, and wheat (in abundance). These foods will be detrimental to your internal system by storing itself as fat, slowing down your metabolic rate, and negatively effectively your digestive enzymes. Stick to the fruits and veggies!

  • Nickname: “The Cultivator”
  • Quick Summary: Vegetarian diet; include vegetable proteins and fruit; avoid meat and dairy
  • INCLUDE:
    • Vegetable oils
      • Aid efficient digestion
      • Prevent fluid retention
    • Soy foods
      • Aid efficient digestion
      • Metabolize quickly
      • Optimize immune function
    • Vegetables
      • Aid efficient metabolism
      • Increases intestinal mobility
    • Pineapple
      • Increases calorie utilization
      • Increase intestinal mobility
  • AVOID:
    • Meat
      • Poorly digested
      • Stored as fat
      • Increases digestive toxins
    • Dairy foods
      • Inhibit nutrient metabolism
      • Increases mucous secretions
    • Kidney beans
      • Interfere with digestive enzymes
      • Show metabolic rate
    • Lima beans
      • Interfere with digestive enzymes
      • Slow metabolic rate
    • Wheat (In abundance)
      • Inhibits insulin efficiency
      • Impairs calorie utilization

Type B:
This blood type is known as, “The Nomad.” Nomads are described as people who move from place to place with no fixed residence. Type B’s have the most varied and balanced diet of all the blood types. It’s neither strictly vegetarian, nor heavy on the meats and dairy. It’s simply balanced. Foods that are great for this blood type include green vegetables, meat, liver, eggs (and other such low-fat dairy products), and licorice tea. These foods will supply an abundance of benefits for your internal system such as aiding in efficient metabolism, and countering hypoglycemia. Food that type B’s should avoid include, corn, lentils, peanuts, sesame seeds, buckwheat, and wheat. These foods will be detrimental to your internal system by hampering metabolic efficiency, decreasing metabolic rate, as well as causing hypoglycemia. Eat balanced, stay balanced!

  • Nickname: “The Nomad”
  • Quick summary: Most varied diet of all blood types; balanced and wholesome diet
  • INCLUDE:
    • Green vegetables
      • Aid efficient metabolism
    • Meat
      • Aids efficient metabolism
    • Liver
      • Aids efficient metabolism
    • Eggs/Low-Fat dairy products
      • Aid efficient metabolism
    • Licorice tea
      • Counters hypoglycemia
  • AVOID:
    • Corn
      • Inhibits insulin efficiency
      • Hampers metabolic rate
      • Causes hypoglycemia
    • Lentils
      • Inhibit proper nutrient uptake
      • Hamper metabolic efficiency
      • Cause hypoglycemia
    • Peanuts
      • Hamper metabolic efficiency
      • Cause hypoglycemia
      • Inhibit liver function
    • Sesame seeds
      • Hamper metabolic efficiency
      • Cause hypoglycemia
    • Buckwheat
      • Inhibits digestion
      • Hampers metabolic efficiency
      • Causes hypoglycemia
    • Wheat
      • Slows the digestive and metabolic process
      • Causes food to be stored as fat
      • Inhibits insulin efficiency

Type AB:
This blood type is known as, “The Enigma.” An enigma is something obscure, and hard to explain; very mysterious. This blood type is rare, and biologically complex. It does not hold its own sole identity because it shares characteristics from type A and type B. Type AB’s hold most of the benefits and intolerances of their parent blood types (Blood type A & B). Foods that are beneficial to this blood type include tofu, seafood, dairy, green vegetables, kelp, and pineapples. These foods promote metabolic efficiency, improves insulin production, and stimulates intestinal mobility for type AB. Foods that this blood type should avoid include, red meat, kidney beans, lima beans, seeds, corn, buckwheat, and wheat. These foods will be detrimental to your internal system by storing itself as fat, slowing your metabolic rate, and causing hypoglycemia. Stay unique, own it!

  • Nickname: “The Enigma”
  • Quick summary: Combo of types A & B; limit red meats and wheat; include greens and seafood
  • INCLUDE:
    • Tofu
      • Promotes metabolic efficiency
    • Seafood
      • Promotes metabolic efficiency
    • Dairy
      • Improves insulin production
    • Green vegetables
      • Improves metabolic efficiency
    • Kelp
      • Improves insulin production
      • Aids digestion
    • Pineapple
      • Aids digestion
      • Stimulates intestinal mobility
  • AVOID:
    • Red meat
      • Poorly digested
      • Stored as fat
      • Toxifies intestinal tract
    • Kidney beans
      • Inhibit insulin efficiency
      • Cause hypoglycemia
      • Slow metabolic rate
    • Lima beans
      • Inhibit insulin efficiency
      • Cause hypoglycemia
      • Slow metabolic rate
    • Seeds
      • Cause hypoglycemia
    • Corn
      • Inhibits insulin efficiency
    • Buckwheat
      • Causes hypoglycemia
    • Wheat
      • Decreases metabolism
      • Inefficient use of calories
      • Inhibits insulin efficiency

Type O:
This blood type is known as, “The Hunter.” A hunter is someone ultimately who hunts and preys on animals. Subsequently, this blood type is a huge meat eater. Type O’s are best suited for a paleo diet (meat, fish, vegetables, and fruit), and want to avoid gluten and dairy. Foods that are great for this blood type include high quality meats, kelp, seafood, liver, and greens. These foods help in aiding with efficient metabolism, increasing thyroid production, and contains iodine. Foods that this blood type should avoid include wheat gluten, corn, kidney beans, navy beans, lentils, cabbage, brussels sprouts, cauliflower, and mustard greens. These foods pose as a threat to your internal system by interfering with insulin production, slowing down your metabolic rate, and impairing calorie utilization. When in doubt, eat some meat!

  • Nickname: “The Hunter”
  • Quick summary: Paleo diet; avoid gluten, dairy; include meat, greens, seafood
  • INCLUDE:
    • Meats (as high quality as possible)
      • Aids efficient metabolism
    • Kelp
      • Contains iodine
      • Increases thyroid hormone production
    • Seafood
      • Contains iodine
      • Increases thyroid hormone production
    • Liver
      • B-vitamin source
      • Aids efficient metabolism
    • Greens – Kale, Spinach, Brocoli
      • Aid efficient metabolism
  • AVOID:
    • Wheat gluten
      • Interferes with insulin efficiency
      • Slows metabolic rate
    • Corn
      • Interferes with insulin efficiency
      • Slows metabolic rate
    • Kidney beans
      • Impair calorie utilization
    • Navy beans
      • Impair calorie utilization
    • Lentils
      • Inhibit proper nutrient metabolism
    • Cabbage
      • Inhibits thyroid hormone
    • Brussels sprouts
      • Inhibit thyroid hormone
    • Cauliflower
      • Inhibits thyroid hormone

Weaknesses in the Blood Type Diet theory:
The main weakness in the Blood Type Diet theory is that it is simply short on the science behind it. This book does not go into depth in regards to the metabolic rates, calorie utilization, and the many enzymes which helps break down what you consume. This critique raises more questions than answers in regards to how do the food which we consume converts itself into energy. Does this include the amount of total energy expenditure which we burn daily? Why ARE certain calories utilized for energy, and why are some stored as fat? Why was adenosine triphosphate (ATP) not mentioned and not accounted for? Many questions such as these were not explained or mentioned within this book, and may ultimately undermine the theory’s scientific credibility.

This book also did not touch on total daily caloric intake. The amount of food which you consume per day is critical in determining how your body reacts to these blood type diets. With no reference to quantities, the theory lacks precision.

One of the biggest red flags within this theory was that it was not individualized. Granted, this theory is like a tool, or blueprint to gaining optimal results. However, it did not account for real-world variance within each blood type. The theory did not account for medical history, medications, current or target body weight, food likes/dislikes, food allergies, food intolerances, and diet history.

Lastly, there was no evidence of health benefits within this book. A big reason as to why some of these diets may have been working is because each of these diets eliminates the consumption of processed foods. This is one of the main factors as to why people may attain optimal results. Ultimately different diets work for different people, you may receive the best results trying a diet that may be different than your own blood type.

To Carb, or Not to Carb?

WHAT’S THE FINAL WORD ON CARBS?

Should you have them? Should you not? Do they prevent weight loss? Do they fuel muscle building?

SO much controversy in the diet and fitness world about carbohydrates.

The short answer? I really just can’t say whether you should be having them – or some, or a lot, or a little, or this kind or that kind – without knowing more about your individual program.

Generally:
Muscle build = need high carbs, quality less important
Weight loss = need low-moderate carbs, quality important
Fat loss/shred = need low-no carbs, quality critical

But then, you read articles like this and it becomes confusing.

And there’s a HUGE movement these days about IIFYM (if it fits your macro’s) and including carbohydrates, lots of them, and it even goes so far as to assert that simple shitty carbs (like pop tarts) are indistinguishable from clean, complex carbs (like brown rice).

IT’S CONFUSING!

This is why we get paid the big bucks. Because it’s not a clear ALWAYS YES or ALWAYS NO with clients. Each person gets a different program based on their goals, current position, current metabolism, current body fat percentage, exercise history, sleep patterns, exercise type, and MORE.

>>> Talk to a FitPro professional today about reaching your goals faster and more completely.<<<

 

The Gym Cheat Sheet

If you want to get good and efficient at anything, you have to start with the right general framework. You first master the big basic concepts, and then work your way down into the more specific, minute details.

When it comes to lifting, I find it imperative that my clients (and really, everyone) understands the basic infrastructure of human musculature FIRST… so that they can work on hanging bits of specific knowledge, piece by piece, on that strong framework as they learn more.

So, here goes… here’s your basic gym cheat sheet.

A) MUSCLES

You’ve got five major muscle groups, with their related minor muscle groups in parentheses:
1. Back (biceps) – pull, upper
2. Quads/Glutes (calves) – push, lower
3. Chest – push, upper
4. Shoulders (triceps) – push, upper
5. Lower back/hamstrings – pull, lower

Those are your major muscle groups. I hit the “core” in every lift along the way and/or during warm-ups.

B) SPLIT

How do you know which muscles to work on which days? You DEFINITELY can’t work every single muscle group every day, unless your goal is maintenance. Sorry, CrossFit can fuck off and I can’t even possibly address all of my issues with it in this post, or really in 100 posts. Split your routine into at least two different systems and alternate days, period.

The more splits you have… or, the more that you isolate each of the aforementioned muscle groups into different days… the faster you are going to build muscle/physique.

Now, strength/performance/athletes would realize more benefit from less splits. While someone who wanted a physique would realize more benefit from more splits.

Example: strength client or athlete wants to build more general strength or explosive power. They would split into possibly push/pull or upper/lower.

Example 2: client who wanted more of a physique as opposed to function would split into at least three days (back, chest+shoulders, legs) but would do best with 4-5 different days.

C) FIXED MOTIONS IN EACH MUSCLE GROUP

Each muscle group has a fixed number of “motions” that must all be hit during each lifting session in order to realize maximum benefit, whether going for strength/power/speed/physique. Each “motion” has dozens or more “variations” of that motion. But at least one variation of each motion should be executed in each session. What I think to be the best/most beneficial variation will be marked with a *. Here are a few basic ideas:

1) BACK:

  • Overhead pull
    • Pullups* (also lat pulldown)
    • Cable wide lats
    • Pullover (dumbbell or cable)
  • b. Row
    • Cable seated row
    • Barbell row*
    • Dumbbell row
    • One arm dumbbell row
    • Plank row

2) QUADS/GLUTES:

  • Squat
    • Back
    • Front*
    • Wall
    • King/Bulgarian Split
  • Lunge
    • Walking*
    • Static
    • Jumping
  • Leg Press
  • Stepups
  • Hip thrusts
  • Glute abductions
  • Glute extensions

3) CHEST:

  • a. Press
    • Barbell vs. dumbbell
    • Incline vs. flat vs. decline
    • Pushups
  • b. Flye
    • Cable vs. dumbbell
    • Incline vs. flat vs. decline
  • c. Dips
    • Free-motion
    • Bench

4) SHOULDERS:

  • Press
    • Barbell vs. dumbbell
    • Military vs. Arnold
    • Close grip vs. wide
    • Handstand pushups
  • Lateral raises
    • Straight arms
    • Bent arms
    • Angled, hanging off of something
  • Front raises
  • Rear deltoid raises/face pulls

5) LOWER BACK/HAMSTRINGS:

  • Deadlift
    • Normal vs. rack pull vs. deficits
  • RDL/Roman Chair
  • Hamstring Curl
  • Kettlebell swing

This just got complicated. There are so many more variables. Reps, supersets, giant sets, strip sets, structure, sequencing, rest periods, tempo, and more. … And that’s why you hire us, so that we can think for you. But this is a good start for your framework!