Fit And Fabulous Venus Factor Intensity Workout

Fit And Fabulous Venus Factor Intensity Workout

Originally posted on March 22nd 2014 by Teresa Kliewer:

Hello everyone, here is another workout that I have intensified from the Venus Factor week 7 day 1. Remember: Always warm up prior to all workouts to prevent injuries.

Week 7 day 1:

  • Push ups- perform 30+ (I perform the “real ones”)
  • Bulgarian split squat- perform 15 reps per leg while holding weights in each hand

Perform 1-2 minutes of cardio in between each triple superset circuit. You can choose to use a machine or do certain cardio style exercises like jumping jacks, mountain climbers, break dancers, high knees, butt kicks, sprints, or squat jumps.

After each triple superset and cardio interval, rest for 30-60 seconds. Perform the above circuit for a total of 3 times before going onto the next exercise.

  • Dumbbell row and kickback- perform 15 of each per each arm
  • Bowler squat– Perform 20 reps while holding onto a fairly heavy dumbbell
  • Reverse lunge and press- perform 10-15 reps per leg

Perform 1-2 minutes of cardio in between each triple superset circuit. You can choose to use a machine or do certain cardio style exercises like jumping jacks, or squat jumps. Make sure to rotate your cardio style exercises to help maximize the intensity of your workouts & keep things interesting.

After each triple superset and cardio interval, rest for 30-60 seconds. Perform the above circuit for a total of 3 times before going onto the next exercise.

  • Curl and press- perform 15 reps of each
  • One leg T-bend- Perform 15 reps per leg (make sure you hold your core tight)
  • Stability ball roll out- perform 20-30 reps (you may want to do a few alternating circles to switch it up a bit) Make sure you keep your core tight.

Perform 1-2 minutes of cardio in between each triple superset circuit. After each triple superset and cardio interval, rest for 30-60 seconds. Perform the above circuit for a total of 3 times.

Be sure to stretch after your workout to prevent muscle stiffness and soreness. Enjoy your workout!!!

August 18, 2016
Use Failure: Break Through The Plateau

Use Failure: Break Through The Plateau

Originally posted on October 28th by Kurt Luzny:

The biggest problem for most guys wanting to make gains in the gym is breaking through their plateau.  Hitting failure is probably the most important part of setting yourself up for success in the gym.  Most guys are smart enough to watch for good form to hit the targeted muscles, but most guys lack the sustained intensity to break through to new heights.

What’s key to keeping your intensity up is knowing when you’re tearing muscle for gain and keeping in the zone.  Once you have the technique set for the exercise, select a weight that will burn you out by the 12th rep.  You want to hit “failure” between reps 8 and 12 for maximal muscle gain.  That doesn’t mean stopping at rep 10 or 12, but failing!  Failure is the inability to sustain the correct form or technique at your set pace for 12 full reps.  So you want to set yourself up with your exercise and weight so that the first few reps are under full control, and you start struggling to control it as you rack up the reps.  By the time rep 8 happens, you should really be struggling.  If you find you’re breezing through 12 reps, your load isn’t heavy enough, or you’re picking too easy a routine.

Use your first set to get a sense of how much weight you need.  Sets 2 and 3 are your workhorse sets – they’re where you’re pushing the intensity and breaking down muscle.  It should feel like you’re breaking it down, without doing serious damage.  Set 4 usually is the set to finish off the work.  You should have hit yourself hard enough in sets 2 and 3 that by the time you hit set 4, you have to reduce the weight.  For most guys for most muscle groups, if you’re still hitting the same weight at set 4, you probably went too light earlier and haven’t challenged yourself enough.  You’ll also want to switch it up every few workouts to go for earlier or later failure to either shock the muscle system or challenge it to build endurance.

So use this simple strategy with each exercise of each workout, and you’ll be breaking through your plateau and making new gains in the weight room!

At Weights, our focus is on muscle gain, fat loss and body transformation.  We offer a variety of services. Ask us about them. Contact me at kurtluzny@weights101.com if you’d like to discuss your fitness or body transformation further. I will get you to your goals!

August 18, 2016