The Revelation of Fitman...

Even I was once UNFITman...but not anymore and not ever again.

You ever see those ads in fitness magazines?  Where the people have gone from terribly out-of-shape to pro bodybuilders in just 1 month?  2 months?  I'm sorry to bust your bubble, but it is not going to happen that quickly...Your training, your DIET, and your mental toughness must be excellent for real results.  Let me illustrate what I am saying...

Top Moves for each Bodypart...CHEST.

Fitman...less is more when it comes to Chest Day.

Monday...the start of the week...and for 99% of men in America who work out, it is CHEST day!  And the routine never changes...more than a few sets of flat barbell bench press...a few sets of decline barbell press...more than a few sets of cable crossover...and back to flat bench to finish off the muscle.  Amazing protocol for growth.  What is even better is that this routine is performed 3x per week.  What is even better is that your pecs never get to rest.  Even better than that is that they never grow, and to combat the issue, you just add more volume...since volume is the answer.  (HEAVY OVERTONE of SARCASM)  I have seen men do at least 15 to 25 sets on chest day...on each of the 3x they do chest per week.  Meanwhile in that same week, back and legs will receive less than 5 sets of work.  If you are this MALE, you are not training effectively as your frame tapers into ZERO legs.

Top Moves for Each Bodypart...BACK.

Fitman...Back in Action...

Ah, the back...THIS major muscle is mostly ignored in by most people who "work out."  The majority or men do not realize their is another side of their body, and ignore all the muscles of the posterior...they want the "mirror/bar" muscles...chest and biceps...Most women ignore back also...since is not their stomach, or their legs, it most not be important...OR everyone goes to this MOVE which is not horrible, but it is not the answer nor a top 3 move for an elite and powerful looking BACK...as my friend and elite personal trainer Chris Gilbert says, "EB, I see billboard backs."  And he is right...FLAT backs are no good...Let's get to the moves that will give you that 3D look.

Top Moves for Each Bodypart...GLUTES.

Maximus...

It is time to get off your butt...literally.  The Glutes ARE one of the more powerful muscles in your body.  They are involved heavily in sprinting and in weight training.  Athletes must have powerful Glutes in order to have explosion and strength in their chosen sport.  But all too often, the Glutes are forgotten when it come to the average gym-goer.  The average male is too obsessed with his chest and biceps to realize that his Glutes are flat, unmuscular, and not equipped to do anything remotely athletic.  The average female craves to have THIS but with their training habits and nutrtion (genetics aside) end up with THIS...So without further ado, let me tell you eager readers what the best moves are for your Glutes...Also, Sprints could also be considered number 1, but we are focusing on moves that are done in the gym.

The reason I train great clients...Kim attempts 225 Deadlift for the 1st time!

I love when someone who puts in the necessary work succeeds.  I would everyone to meet Kim.  She is one of my top clients.  We have been doing EDT and other High Intensity Circuits throughout the summer.  We just began our strength phase this week...I want you to watch her absolutely dominate 225lbs on the Deadlift like it is LIGHTWEIGHT...

Top Moves For Each Bodypart...HAMS.

 Tom Platz...the greatest legs of all time.

The Hamstrings "Here" are a completely forgotten bodypart when it comes to the average person and training.  Most men ignore them completely (which is why washed-up weekend warriors playing flag football almost always pull the muscle) and most women are so worried about the adductor/abductor machines that they ignore the rest of their legs.  The hamstrings make up an important part of the posterior chain and therefore should not be ignored.  Why do think sprinters have such great legs?  Because in a sprint, the hamstrings along with the glutes are involved heavily.  You will never see an elite sprinter who does not have a well-developed posterior chain.  Why do you think YOUR girlfriend enjoys watching the Olympics?  POSTERIOR CHAIN FELLAS!  Sprints may actually be number 1 on this list, but since we are talking about moves in the gym, we will leave them out for another blog.  (Nothing against sprints, I do them often, and they will turn boys into men.)  So how can we develop that fantastic look?

Top Moves For Each Bodypart...QUADS.

 Arnold in his prime...great and defined quads.

During all my years of training, I have tried a good amount of moves...outside of the big basics (Squat, Deadlift, Bench Press) and their variations, some new lifts (Hack Squat, Gironda V-Bar Dip, Reverse Grip Bench Press) have been supremely successful.  Some that I tried in my younger day due to magazine hype (Triceps Kickback and Various Ab Moves) have been wildly unsuccessful...so to you, my loyal reader I will present to you the best moves series...starting with LEGS...

Quadriceps:  The Quads are generally only targeted by most people in the gym (99%) with the leg extension machine.  Now, for those who do not know, the leg extension primarily targets the vastus medialis...not what a true athlete needs to do for powerful and ripped quads.  Everything has a place (except Triceps Kickback) but leg extension should not be your go to Quad move.  Instead try these:

A Little EDT...

It hurts very bad...

EDT (Escalating Density Training) is a great training scheme developed by Charles Staley.  Check out this ARTICLE to get a complete description on what EDT is...(I'll let the guru of the system explain...somehow I believe he will do it better than I.)  The basics of EDT is completing more work in less time.  You usually have 15 minute window in which you will superset two moves.  Each move will be done for 5 reps.  Seems easy enough right...WRONG!  For example say you are doing push-ups and pull-ups...and say you complete 10 sets each.  To make progression, the next time you perform that workout, you must get 11 sets.  Or you must increase the resistance.  I usually increase the resistance each time and try to beat the last workout's total sets...(it has NOT happened yet)  EDT is excellent for building muscle and burning fat...enough talking though...check it for yourself...Myself and my training partner in action...WE GOT FOLDED!  Check out our session right here:

My Industry...

Personal training as a whole in this country has a terrible reputation.  Yes this is true.  Almost anyone can call themselves a TRAINER with no certifications and no understanding of exercise or how improve someone's performance.

Introduction to Fitman

Well, if you have come across my Fit blog, you are definitely in the right place for great, unbiased information on training, nutrition, and all of the wonderful aspects of fitness in general.  I am a former college athlete (track/field) and a certified personal trainer/performance enhancement specialist (N.A.S.M)  I enjoy everything about training and I will share my thoughts on multiple topics...men who base their workouts around chest and biceps will be exposed...women who do 20 minutes on the treadmill and consider it a workout will also be exposed...commercial gyms that treat members like a number and do not care about them getting shape will also be exposed...I am here to enlighten those who want to learn how fitness can change your life.