Workout Motivational Pictures

This is the beginning of a project for incorporating motivational pictures, videos, quotes and more music on JUST-FIT.ORG .This list will grow, i will be updating this post every time i find something that i would like to be on the site, expect workout motivational slide show window soon, a motivational workout pump-up music player, workout motivational videos and motivational quotes on the homepage if the results of the polls are positive.Be sure to check the Polls!

So let's dive into the gallery!

This is only the beginning expect more in the near future!

Read More

Strength and Hypertrophy Workout Routine

So it's 22.12.12 we aren't dead yet, pretty much nothing has changed, so why don't we change our workout routine.
Today I'm going to share with you a great workout routine that I'm currently running, let's get started!

Manlet of Peace - Matt Ogus

So if you're anything like me, you want the best of both worlds, you want to get good strength and muscle mass gains at the same time.Most workout routines are concentrating on one or the other, the thing is i want BOTH. And I'm pretty sure most of you feel the same way.I heard about this routine from Matt Ogus, and i decided to try it out, i was looking for a change.I've kept you waiting long enough, let's get to the point.

This workout routine consists of two circuits:

A hypertrophy circuit and a strength circuit.Each circuit can be completed in two different ways.The first option is to complete each circuit in 8 days, and the second option is 2 weeks per circuit.

Four Weeks Variation
Hypertrophy circuit		Strength circuit
Legs A	Legs B	Legs A	Legs B
Day Off
Push A	Push B	Push A	Push B
Day Off
Pull A	Pull B	Pull A	Pull B
Day Off
Day Off
Week 1	Week 2	Week 3	Week 4

Deload week after 4th week.

Sixteen Day Variation
Hypertrophy circuit	Strength circuit
Legs A	Legs A
Push A	Push A
Pull A	Pull A
Day Off	Day Off
Legs B	Legs B
Push B	Push B
Pull B	Pull B
Day Off	Day Off
Start Strength circuit	Start Hypertrophy circuit

Deload after 4th week.

How do I know which one is for me?

The sixteen day variation is for you if:

• You have been training for a couple of years or more and you've got really good recovery.
• You're getting enough quality sleep every night.
• You're not under big amounts of stress everyday.
• You're having very good nutrition.
• You are looking for more intensity.

The four week variation is for you if:

• You started working out recently.
• You're stressed out.
• You're unable to get enough sleep every night.
• Your nutrition is not perfect.
• You're showing signs of over training.
• You're having a very physical demanding job/sport.

Remember sometimes less is more, if you're unable to recover quickly enough using the sixteen day variation you will only hinder your strength and mass gains.So make sure you're choosing the right one.

Okay so now that you've decided on which variation you're going to be using, let's get to the workouts.

Hypertrophy workouts:	Strength workouts
Legs A (High Bar) Squat: 5 sets of 4-6 Romanian Deadlift: 3 sets of 6-8 Seated Leg Curl: 3 sets of 8-10 DB Walking Lunges: 3 sets of 8-10 steps per leg Seated Calf Raise: 3 sets of 10-12	Legs A (High Bar) Squat: 5 sets of 4-6 Romanian Deadlift: 3 sets of 6-8 Seated Leg Curl: 3 sets of 8-10 DB Walking Lunges: 3 sets of 8-10 steps per leg Seated Calf Raise: 3 sets of 10-12
Legs B Sumo Deadlift: 6 sets 6-8 Front Squat: 3 sets 8-10 Leg curls: 4 sets 10-15 Hack Squats: 4 sets 10-12 Calf Raise: 3 sets 8-10	Legs B Sumo Deadlift: 5 sets of 4-6 Front Squat: 3 sets of 6-8 Leg Curl: 3 sets of 10-12 Hack Squat: 3 sets of 8-10 Standing Calf Raise: 3 sets of 6-8
Push A Incline Bench press: 4 sets of 6-8 Bench Press: 4 sets of 8-10 Dips: 3 sets of 10-12 V-Bar Push downs: 3 sets of 12-15	Push A Incline Bench press: 3 sets of 4-6 Flat Bench press: 3 sets of 6-8 Weighted Dips: 3 sets of 8-10 V-Bar Push downs 3 sets of 10-12
Push B Flat DB Bench press: 4 sets of 6-8 reps Overhead Press: 4 sets of 8-10 reps Decline Barbell Bench press: 3 sets of 10-12 reps Decline EZ Bar Skull crushers: 3 sets of 12-15 reps	Push B Flat DB Press: 3 sets of 4-6 Military Press (OHP): 3 sets of 6-8  Decline Bench Press: 3 sets of 8-10 Decline EZ Bar Skull Crushers: 3 sets of 10-12
Pull A Underhand Pendlay row: 4 sets  of 10-12 Underhand Lat Pull down: 5 sets of 10-12 Barbell Curls: 5 sets  of 10-12 Dumbbell Lateral Raises: 4 sets of 12-15 Face Pulls: 4 sets of 10-12	Pull A Underhand Pendlay Row: 4 sets of 6-8 Underhand Lat Pulldown: 4 sets of 8-10 Close Grip Barbell Curl: 4 sets of 8-10 DB Lateral Raises: 4 sets of 10-12 Face Pulls: 4 sets of 10-12
Pull B Chin ups, underhand grip: 4 sets of 8-10 Cable Row 5 sets of 10-12 Seated DB Curl: 5 sets of 10-12 Cable Lateral Raise: 4 sets of 12-15 Face Pulls: 4 sets of 10-12	Pull B Chin ups, underhand grip: 4 sets of 6-8 Cable Row: 4 sets of 8-10 Seated DB Curl: 4 sets of 8-10 Cable Lateral Raise: 4 sets of 10-12 Face Pulls 4 sets of 8-10.

What you should not do:

• Do not remove/alter any of the exercises in the workout routine.(This can be done only if you're injured/unable to perform a certain exercise)
• Do not Skip deload weeks.
• Do not Skip rest days.
• Do not slack on your nutrition.
• Make sure you're getting enough sleep every night.

What you can do:

• You could add a maximum of one additional exercise with a low number of sets for a lagging muscle group(example:I want to better my lower biceps so i will add 2 sets of preacher curls after my biceps exercises)

Contraindications

• This workout routine is not suitable for beginners or people that are returning to the gym from a long break.
• Make sure you consult your Physiologist/Personal trainer before starting this workout program.

Good luck!

(sources:http://www.youtube.com/user/flexforall2 , t-nation.com)

Read More

Learn to train properly?How should we do it.

Before we learn to swim, we first learn how to keep ourselves on top of the water right?Before we start cycling, we need to learn how to balance our selves so we don't fall on our face.It's the same in the gym.It doesn't matter if you train for big muscles, strenght or just to stay in shape.You always start from the same spot.The "path" called training starts.

Why do we need to learn how to train properly?

As there isn't a solid house that is not initiated by a stable basis -  there isn't a stable and a quality workout that is not initiated by the absorption of the right exercise habits and skills.

Where should we start from?

Of course, we start from the correct technique of execution of the various exercises. There are several ways to learn proper the technique:

From the Internet - 

In this I'm including all the e-books, videos, websites etc. This method is the fastest, easiest, and in many cases - the most misleading.On the Internet there are many places in which you can find explanations on how to perform an exercise. There are countless clips on YouTube on exercises and workouts. Unfortunately, when we are beginners we yet lack criteria by which to judge what is right and wrong and it's hard for us to distinguish the valuable from the trash. That is, if there is no one to consult with, we are left with 50-50 chances - we're fucked or we aren't fucked. And you start to do an exercise with an improper technique - it can lead to muscle imbalances and discomfort at best and severe injuries in the worst cases (muscle imbalances given time also lead to injuries). We're all familiar with all the six pack short cuts and all the hype about all the supplements that are supposedly going to make you jacked in no time.That are total bullshit, made just for money.

From a friend - 

There is definitely a plus in that the exercises will be displayed and explained by someone who has performed them and who has some experience. Another plus is that your friend can  observe and give you feedback on how you are doing and possibly - if you're doing better. A big minus is a friend that performs exercises with incorrect form - you will do the exercises exactly the same way he does. As a beginner here again there is no way to know for sure if our friends train well, so let's hope we've got friends that have good form.

A fitness instructor - 

A fitness instructor is supposed to instruct us on how to perform the exercises safely and correctly.A Plus here is that this is a his/her job and it is assumed that man has a better technique than that of our friends, and he can show and teach it better.A minus here is that this is not always the case and often people are sent to the part of the gym where all the machines are because there the risk of error is minimized (supposedly). Do not get me wrong - I know many decent guys and girls who definitely know their work. Unfortunately in this case, however, statistics are against me. Again, it is important to find a person to who will want to help us and also - a person with knowledge to teach us how to squat properly or how to lift heavy objects off the ground (for example) rather than send us to do leg curls.

A personal trainer - 

This is how we can get the most attention and the highest quality of training and instruction.That's what's mostly assumed anyways. However, people are not the same, and personal trainers are not made in a mold - each with it's own strengths and not so strong points. Here's big plus is that the personal trainers income depends directly on the number of trainees who are training under his supervision. If the practitioners are happy - there will be more practicing, if not - you know. On the other hand, the fitness instructor is usually a flat salary and in some gyms one must pay extra for personal attention, in other - it's free.However whether he is good or not it doesn't really matter because at the end of the month he gets payed the same. A personal trainer must be good if he is to make good money. And this rule has its exceptions, of course, but it's generally valid. This service is the most expensive of all, but supposedly it's the best choice.

Who should we trust?

Let us again consider the cases depending on where we choose to draw our information or from where we choose to get help:

From Internet - 

Be sure to check the information that interests you from at least 3 places. If you encounter conflicting views (which happens in almost 100% of the time) - don't get angry because everyone is saying something different, people are different it's normal. The fact that Ronnie is huge, and won several Mr.Olympias. Do some testing (carefully and wisely!) And check what works best for you.

From a friend - 

This is also important to approach consciously. What do I mean? I mean, it's not always the most buff friend you've got (for men) the skinniest girl (for women) who is the person whom you should contact for advice and demonstration. Also, if your friend / girlfriend has a bad posture and often complaints of injuries, then the person in question is hardly the best choice.

The fitness instructor -

Look for a person that has good reputation.If you don't know nothing about the guy or you're completely new, then you have nothing left but to shoot in the dark. However, you should pay attention to two things - if he is hunched and either a large bend in the waist, then I would not trust him to show me how to perform exercises correctly and how to improve my posture. Of course, again, there are exceptions.

From personal trainer - 

It's the same as the fitness instructor - good reputation is important. It is important that the man does not look unhealthy and hunched.

How to tell if we are doing well?

There are many factors that must be taken into account, the effect of most shows after some time. However there is one rule that applies to the all time and in all cases:

"If it hurts - do not do it!"

Yes, I'm familiar with the popular "No pain, no gain!" or "Bodybuilders do it till it hurts". Here, however, it's not about bodybuilders it's about beginners that are trying to learn something right. As the benefits (gains), we are talking about in this case are neither muscles nor strenght, nor relief. Those benefits are knowledge and skill.

Let me say it once again: "If there is pain - do not do it!" This of course can mean several things:

• The exercise we are doing is silly;
• The form is bad;
• The exercise is not suitable for our skeletal structure (eg. people with long femurs and short torsos have problems with the rear squat to the horizontal);
• We are lacking sufficient mobility in a joint, causing another to compensate.

A brief explanation of the last point - if our shoulders are tight, we can't do a military press with a barbell without hunching our lower back when we are raising the barbell.

Exceptions

Exception is a strong word in this case.There are some people whose muscles have atrophied so much that even with the lightest weight after a few reps they feel "pain".Well this is not actually pain it's your muscles experiencing something new and you're perceiving it as pain.Take a brake and then continue.

If you are in that category - best get a coach. At least at the beginning.

Again The Internet

Because the majority of readers here (and not only) are taught from videos and explanations read on the Internet - I will repeat - be highly critical of new information. As a final run two videos of implementing dead lift.

Read More