Six New Tabata Workouts for Fast Fat Loss
by Nick Tumminello | Jan 6, 2010

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TMUSCLE coach Nick T. takes on a classic conditioning protocol, and the results are guaranteed to leave you gasping.

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Continue Reading…

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As you may already know from reading Alli’s training Blog – This week is a Deloading phase for us.

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We have  a great workout group consisting of myself, Alli, Mark (Simonetti) Simon and MMA guru, John Rallo. We have all been hitting it very hard lately and our bodies are in need of a rest and recovery week. So, to help us recover, we have toned things down a great deal and we are currenlty doing a Deloading workout each day.

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I’ve found that many folks, even  Strength Coaches and Trainers have trouble figuring out what to do and not to do during a Deload phase.

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So, in today’s post, I’m going to provide you a sample of a Deloading workout.

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Below is a layout of the exact Deloading workout we did today. This deload workout is lower- body dominant because today (Tuesday) is a Lower-body training day for us.

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Sample Deload Workout for the Lower-Body

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This Delaod Workout is performed Circuit training style with 3 different work stations:

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Station #1 – 4 Minute Ride on Airdyne Bike at 60-70 RPM

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Station #2 – 4 Minute Sled Pull (mix up facing forward and Backward) w/200lbs load (done on turf)

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Station #3 – 4 Minute Mobility/Activation Sequence, 1min High Hurdle Step-Over , 1min Mini-Band walks (any direction), 1min Yoga-Plex, 1min Dynamic Pigeons (hip rotator stretch)

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Rest 1 Minute between stations. Perform  3-4 rounds of the entire circuit.

A full circuit takes 15minutes total. So, 3 rounds takes exactly 45min time. Four rounds take 1hr.

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Important Deload Week Notes

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After this or any other deloading workout – You should NOT feel tired or be out of breath!

Instead, you should have a nice sweat going but still be able to talk normally and feel minimal muscle fatigue.

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REMEMBER – A deload week is for active recovery, it’s NOT a workout and shouldn’t feel like one!

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Don’t forget to post your comments below and tell us what you thought of this Deload workout and about your own personal favorite deloading techniques!

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by Nick Tumminello
01/06/10

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Got a set of biceps that haven’t grown since the Clinton years? Well, put down that cigar and start stretching some shirtsleeves.

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Continue Reading…

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At this point, this post needs no introduction. So, without further delay, here is my 3rd installment to the How to get Stronger without adding weight to the barbell/ Dumbbell series.

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Check out the video below and discover yet another killer training concept that is easy to understand, simple to apply and most importantly, it gets incredible results!!!

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Part 4 is coming at you real soon, so stay tuned!

Regardless of your specific training style, everyone uses the Ab Plank for core strength and stabilization training.

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Honestly, I don’t use them in the same fashion as I used to but thats a subject for a different post.

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In this post, I’m going to show you a simple, yet very effective training secret that is guaranteed to double the effectiveness of your Ab plank training.

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Don’t believe me? – Watch this video and see for yourself…

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Keep your eyes on the Blog because I’ve got another killer training secret for Side Ab Plank exercise coming at you very soon!
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As many of you have learned, using the concept of Undulating your workout program can be very effective. That said, this concept can become confusing when integrated together with a Cardio/Conditioning program.
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So, in this post I’m providing you with a sample of how I apply the concept of Undulating training into both a Strength and Cardio/Conditioning workout session.
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I’m actually coping this below information from Alli’s website. She posted this message today and I thought it was too good not to use myself.
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The below is Taken from AlliMckee.com
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In my last post, I gave you the consolidated layout to my physique strength training. Conditioning was a crucial component to my program as well because it helped with a greater EPOC and contributed to overall fat loss. Nick and I were just as systematic about my conditioning programing as we were with my strength training. We wanted to make sure that we were NOT doing conditioning that was heavily fatiguing on the lower body if that day that was intended for legs to rest (ex: we did not run sprints the day after a heavy lower body day). We also undulated my conditioning to match the intensity on my system with that of the strength training.

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EXAMPLE:

Low Rep strength days (5-6 sets, 4-6 reps), I performed high intensity, anaerobic conditioning–4 min-8min max. Often we incorporated Tabatas, sled work or sprints.

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Med Rep strength days (3-4 sets, 8-12 reps) we performed about 12 minutes of interval work at a moderate intensity. This often consisted of Airdyne bike intervals or an upper body interval circuit.

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High Rep strength days (2-3 sets, 15-25 reps) I did conditioning for a longer duration (15-25 min) at a lower intensity. Sometimes the slideboard, the Airdyne bike or an upper body circuit (see Strength Training Split, High Rep, Part IV)

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So there you have it! It’s actually a simple formula that we followed– 1. Match your strength training and conditioning goals for that day in order to keep the intensity levels and energy systems demanded consistent and 2. if it is an upper body day, stick with upper body conditioning –boxing, sledge hammer work, band work, etc. On lower body days, stick with lower body conditioning–sled work, tire dragging, sprints, etc. This stays consistent with the split routine and aids proper rest on the designated muscle groups intended to rest on that day.

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So far, the feedback from Part 1 has been fantastic! So, please keep your comments coming!
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If you missed my first installment of How to Get Stronger WITHOUT Increasing the Weight Load – Go here after watching the video below.

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In Part 1 – I explain the reasoning behing why adding weight is not always the best strategy to use to progress your strength and performance as an athlete.
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Now, check out this video and discover another very practical and effective strategy anyone can use to get stronger!

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There is allot of talk these days about the Bulgarian Split Squat otherwise called the Rear Foot Elevated Split Squat.

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Regardless of what you call it, I think its a great exercise. But, like any other exercise, it can be performed safely and effectively or it can performed in a less optimal manner.
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That said, I often see this exercise performed in manner that can be risky for you lower back.
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Check out this video to see what I’m talking about and discover a smarter, more back freindly version of the exercise!

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Everyone knows that in order to continually get stronger, bigger, leaner or faster you must consistently challenge your body by adding progression. More specifically, you need to always incorporate a progressive challenge to your workouts.

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Although this concept is well known, the methods of how to do this safely, efficiently and effectively are still somewhat of a mystery to athletes and coaches alike.

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In this Blog post series, I’m going to provide you with a multitude of challenging, fun and effective ways to continually gain muscle, increase strength, improve explosiveness and reduce body fat without increasing the load on the bar or dumbbell.

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Beyond Just Adding Weight

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Although adding more weight is certainly a valuable and proven way to progress, there are also many other options that are just as, if not more effective depending on your goals effective. These are the methods I will describe in this and future posts.

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Don’t Misunderstand!

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Before you watch the video below, Let’s get one thing straight. I’m not saying you shouldn’t ever add weight to your lifts. Nor am I saying that adding weight is not important to gaining size and strength. All I’m saying is that adding weight is just one method of many. In other words, its just a tool in the tool box, is NOT the only tool in the box.

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Watch this video and discover the first, simple method to get stronger and improve performance w/o adding addition weight load!

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Stay tuned for Part 2 because I will reveal another simple and very practical method of gaining strength!

As I’m sure you know by now, I have been lucky enough to work with an amazing group of  both Pro and Amateur Figure Competitors. You also know that I’m also lucky enough to have an amazing girlfriend who is also a Figure Competitor. On top of that, my mother, who now runs Flow Yoga studio in Port Richey Florida, was a competitive Bodybuilder in the early 80’s. So, to say that I have both a heavy professional and emotional attachment to the world of women’s Figure training is an understatement!

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That said, as my athletes learn smarter strength and conditioning methods and concepts from me, I also learn from my athletes. The lessons I have learned from my figure girls have positively effected how I live, learn and train. And, I’m sure these lessons will do the same for you. So, in this post, I’m going to provide you some amazing insights on what we ALL can learn from these amazing athletes!

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But first, I would like you to join me in congratulating  Alli on her 2nd Place Finish this past weekend at the Yorton Cup.

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CONGRATS ALLI !!!!!!

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Not bad for only her second show and for someone who had the flu the week before the competition.

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Alli just did a fantastic Blog post recapping her experience at the show which I highly recommend reading here.  Also, be sure to post a comment congratulating her on all her hard work and accomplishments.

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I know many of you have been following Alli’s training on her Blog. Check these pics and see the finished product of what all those workouts and consistent diet she wrote about can do!

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Now, onto the valuable lessons in learning, living and training everyone can use from Figure athletes.

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Lesson In Learning

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Any athlete will tell you that regardless of how much you attend seminars, read in books, articles or watch on videos – you still need to get in the gym and experiment and find what works for you.

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This is especially true with Figure training! Each show has different standards of what body type they are looking for. Some like a softer body, some like a muscular body and others look for ultra leanness. With each show, these  girls often have to take a leap of faith and train in a way thats unfamiliar to them in the hopes that the outcome will be the look the judges are after. In many cases, half way through training, they realize things arent moving in the direction they were after and they adjust accordingly.

Now, imagine if they just sat around reading every article and watching every video? They would end up confused because everyone is saying different stuff. Plus, they would never know what really worked best for them because all the time they spent “learning” what the supposed experts are preaching, they could have been learning about their own body and becoming an expert on training themselves.

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So, the big lesson here is this – Take action! Reading is great. But, nothing replaces the value of what you learn when actually go to the gym and train.

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The second lesson here is – listen to your body! Just because the “experts” say it’s good, doesn’t mean it’s good for you. Don’t be afraid to use your common sense regardless of what the “experts” say. Even me !

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The third lesson here is one that I find particularly valuable. Figure athletes understand this whole heartedly – You only learn how to succeed by failing first.

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We always think that practice makes perfect. But, we forget how we found what perfect was to begin with. When learning to ride a bike, you have to eliminate all the wrong ways to ride it before you find the right way. This is why you fall a bunch of times before you are able to ride.

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So, if you want to succeed in Strength training or athletics or in life, be ready to fall. And, be happy that you fell because It will only bring you a step closer to success!

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Lessons in Living!

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At first, the whole reason Alli began training for a figure show was to have a training goal that she was guaranteed to stick with and see through till the end. And, nothing is more motivating that setting a goal in which the end result is to get on stage, with little clothing, in front of both an audience and judging panel of strangers who are going to be critical of every aspect of your body.

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Since, making this goal, Alli has turned a training goal into a full time lifestyle in which she will continue to cultivate and grow.

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Now, don’t misunderstand, Alli has always been a motivated and skilled athlete who trained hard. But, training for fun and training for a specific goal and deadline to achieve that goal is a whole different story.

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As you can see, Alli not only achieved her goal but surpassed it by a long shot. Not only did she do that but, in the process, she gained a ton a practical training experience, learned that her will to succeed far surpassed her obstacles and she learned how to separate what was urgent from what was important. These are all invaluable lessons!

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These lessons not only made Alli a better person, but made her a better, more knowledgeable trainer.

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So, take a lesson from Alli – Don’t just do stuff, whatever you are doing,  set a goal and get after it with purpose, persistence, passion and pride!

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You would never get on a plane if you didn’t know where it was going, would you? Of course not! So, why are you living you life like that. Again, take a lesson from Alli and set goals for yourself and take steps each day toward achieving it! Even if you only dedicate a few minutes toward your goal, each day is still a achievement and a success.

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Lessons in Training

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I’ve always said that, folks train like they live their lives. Every person that I’ve trained who has worked hard for every thing they currently have, never needed me to motivate them. Why? – because they brought that same dedication, drive and intensity they posses in their professional world, to their training world. On the other hand, the folks that always seem to be struggling with life, seem to be the same ones who quit early, do the most whingeing and seem to need the most motivation from me.

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I thnk this goes to show that there is another side to training & conditioning that is more mental and spiritual.  It’s about what my good friend, Coach JC Santana calls – “training the human will”.

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As Alli quickly realized, once you discover that you do have the ability to push yourself in the gym each day and follow a strict diet, even on the days you don necessarily want to, you realize that if you can do this, you can do just about anything.

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In other words, once you find out that you can get over a specific obstacle, all other obstacles don’t look as challenging.

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So, get to the gym and push yourself hard. If you can do this, and still leave with a smile on your face, other stresses and issues in life won’t seem all that bad.

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You also may find that you morph from the person who complains and limits themselves to only what they know, to the person who is ready for anything because you already know, regardless of what is, you can beat it!

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A  Big Thanks!

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I hope you enjoyed this post and I hope you too, have learned some valuable lessons in life, living and training from Alli and these amazing athletes known as figure girls.

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Keep these lessons in mind the next time you see one of these girls in a picture or at the gym. Because, my friends, there is so much more to them then just the make up, spray tanned body and muscles.

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With that said, I’d like to wrap up by saying thank you to Alli for making us all proud and to all my dedicated figure athletes for teaching us these amazing lessons!

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If you’d like to congratulate Alli yourself, comment on her blog post here…

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