I wish I knew then what I know now.

This is one of life’s most cruel jokes.  With age comes wisdom (hopefully) and reflection.  I often think about going back and changing certain things that happened in my past and how the outcome would have been so different.

I never would have stolen that cop car…

I never would have married a stripper…

I never would have pulled out my own tooth with a pair of pliers…

You know, stuff like that.

When you’re drunk and are hopped up on GHB, you do crazy things.  Things that you want to take back; if you could just remember them.

You can’t change the past, you can just move forward, continue to educate yourself and not make the same mistakes again.

Training is the same way.  I’m sure if you look back at the stuff “you used to do” in the weight room you’d probably laugh.  And that is a good thing.  You had to start there to get to where you are now.  Progression and working to always be better is the key to success.

I’m no different.  I’ve made many mistakes in the weight room not only with my training but the programs of my athletes.  I’ve done things that worked and some things that didn’t work.  But I kept learning.  I kept going to seminars.  I kept corresponding with other coaches in the industry.  And I got better and learned a few things along the way.  Here are a few of those innovations that I know will help you reach your goals in the gym.

Flow is the New Warm-up

Gone are the days of just hitting a few arm crosses and jumping jacks before your workout.  Other staples like bodyweight squats and lunges, while very effective, aren’t really time efficient?  Also, do they hit every articulation of the lower body for a complete prep?

Imagine this flow:

bodyweight squat => lunge forward right leg => fall into glute stretch

push back to lunge on the right leg => back to bodyweight squat

Repeat on left leg

Or how about this:

inchworm => push-up => push-up plus => inchworm back – Repeat

Now you’re getting the idea.  Fast, efficient and encompassing as many movements as possible.

Stiffie or Softie?

When I say stiffie or softie, are you thinking about that Jimmy Johnson commercial for ED?  I am!  Man his hair is so cool.

We both should be thinking about some of the “tools” we use in the gym.  Some tools or implements just aren’t the best choices for certain individuals when performing certain exercises.

Let’s talk about broomsticks.  How do we use them?  Two immediate examples are broomstick dislocates and broomstick wall squats.  Both are great movements to open up the shoulders, chest and upper back as well as the wall squats drilling good squat form.  But is the broomstick really the best tool for the job?

When we are talking about individual differences, limitations and mobility, no, it is not.  I want you to think about replacing the broomstick with an elastic band.

The elastic band is perfect because it adjusts; it stretches and relaxes according to the individuals limitations.  It does NOT force the lifter or athlete into a movement pattern.  As the lifter hits a limitation the band stretches and allows the movement to continue while dynamically stretching the limitation.  Overhead wall squats with elastic bands are great too for all the same reasons.   You’ve probably abandoned dislocates because of how bad they feel with a broomstick.  Try out these new variations and you’ll feel the difference.

Learn from my mistakes and continue to evolve with your training.  This will ensure you continue to progress and bring efficiency into your workouts.  No one wants to spend hours and hours in the gym.  But when you are in the gym, you need to most bang for your buck and these new variations will help.

Innovations and versatility like this are what make my new product, Accelerated Muscular Development 2.0, a complete training system.  Unlike most programs, it doesn’t just provide 12 weeks of workouts and leave it at that.  In addition to giving you two 12 week programs, I also show you how to create your own programs moving forward – which puts you in a position to innovate for yourself and build your own programs.

Years and years of trial and error have led to the creation of the AMD 2.0 program template.  It breaks the workout down into its essential components (most programs are missing these pieces) so that each section has its own priority and its own focus.  From there, it is very simple.  In fact, once you see the template and apply it to your first workout, you will never forget it.  It is so easy.  And like I said, I have been training for many years and have done a lot of things wrong.  I really feel like AMD 2.0 is the next step because anyone can apply the template to whatever program they are on.   So as you progress and finish the AMD workouts, you can repeat them or use the template with any program you want to try.

The AMD 2.0 template incorporates soft-tissue work, dynamic warm-ups, the primary workouts, core training and finally a rehab component.  If you have purchased other programs, you’ll probably have noticed that you received the primary workouts ONLY.  Unfortunately, this isn’t the right way to train.  You must prepare your body to workout.  Coming into the gym from the car after a long day and not warming up will always have a negative impact on your ability to move, train to your potential and remain injury free over the long term.  There is a definite flow to a good workout and if you know how to do it, you can actually cut your workout time down significantly.  We are going for high impact and short duration workouts.  No one wants to spend 4-5 days a week in the gym with 2 hour workouts.  With AMD you’ll have 3 training sessions a week lasting 45min to 1hr.  Get in the gym, kill it and get out.

For more information – and a big introductory discount (this week only) with lots of bonuses – check out Accelerated Muscular Development 2.0.

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Engaging with experienced personal trainers can aid to add valuable health-, fitness-, and wellness-based elements to any team building events. These can be in terms of conference energisers, hangover busters, or other programmes. The purpose is to have the employee’s wellness and participation. These can be meaningfully raised by giving people a fun and secure drive in the right direction. These methods are built and adapted to suit the needs of each customer and obtain necessary outcomes.

A team building session organised by any company seeks to achieve team unity, develop employees’ confidence, and above all act as a break from the routine. Employers give much importance to these sessions to check deteriorating levels of a team’s productivity. Employees benefit a lot from team building sessions as they are able to get over their insecurities and forge stronger relationships with their seniors and colleagues.

Workers, who are bound to their desks for a greater part of the day, always feel delighted to leave their chairs and do some physical movements. This is where the requirement for personal training is realized at team building events. Personal trainers can educate staff regarding what fitness routines are good for them, and also give dietary suggestions on nutritional food, the intake of which can result in better health and fitness. Such events help in instilling a culture propelled by awareness about fitness at the office and the employees can even build upon their newly gained knowledge by enrolling in a gym to carry on with the fitness routine.

Ubiquitous computing woven into the daily lives of employees has caused a significant rise in anxiety and physical complications. Obesity too has become a serious health hazard in the corporate world. A personal training event teaches staff about physical complications and measures to be taken for managing them, besides providing them a much-awaited break from the cycle of work.

A personal training session involving a gym session can be tailored to solve health needs of employees, and can rejuvenate them and spur them on to enhance their lives and levels of productivity. It also gives them a sense of attachment and they would cherish the company’s gesture.

A personal trainer hired for such an event must have extensive knowledge on computer related injuries. The mental make up and temperament of employees must be known to him as well to have a successful session with them. Moreover, suggestions that they can use in their daily lives must be provided by the personal trainer.

A united and motivated team is what companies are always after. Any investment on a team building event focusing on personal training and gym sessions is always a good idea, as the organization will prosper if employees are healthy and active.

Find out the qualities of a good Personal Trainer and the kind of Personal Training that suits your physique.

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