Know your goal

I can't stress how important it is to know your goal. So many people come up to me and they want to gain strength, add muscle, lose fat, and get a 6-pack all at the same time. Well, it ain't gonna happen.

If your looking to get stronger you need to lift heavier weight, less reps, and more rest.

If your looking to add muscle you need a hypertrophy style workout with high volume.

If your looking to lose weight you need to get your diet in check and then shorten your rest periods.

It is so important to remember your goal. If your trying to gain strength chances are you are going to gain a little fat since you need so many carbs for the energy required to lift heavy weight. That is why so many people fail at their programs. They try to find an all in one program. Well, those don't exist. You need to periodize your workout so that you are working on one goal at a time. That is how you are going to get the best results.

For example:

February-May: Cutting/Fat Loss. You are going to lower your carbs so you are not going to have as much energy in the gym. Increase your cardio and decrease your intensity with the weights.

June-Sept: Hypertrophy-Building muscle size-Usually 4-5 sets of 8-12 reps for each exercise. Exercises are usually done in a body building style where muscle groups are separated each day.

October-January-Strength/Bulking-This is where the numbers on lifts go up. Heavy heavy weight. However, you will gain weight with eating more and gaining muscle. Just make sure its clean, this doesn't mean you can eat whatever you want.


For athletes its slightly different, goals are usually broken into seasons:


Preseason: Power-Olympic Lifts i.e. powerclean

In Season: Maintenance-With practices and games you are lucky to get 1 or 2 workout a week

Post Season: Hypertrophy-Build muscle size

Off-season: Strength-Lift heavy, get strong


Although a simple breakdown, the above is so important. You need to remember your goal.


If you have questions regarding this or anything other topics please don't hesitate to contact me.

Best,

Doug Spurling, CSCS, NSCA-CPT
dspurling@une.edu

My apologies

To my followers,

I just want to send out a big apology for my lack of posts these past few months. With my football training fully underway, preparing to graduate in a few months, and work, free time for me minimal. As the summer nears, I hope to have a little more time to communicate and share my information with you guys.

Here is a quick little something on one of the most underrated exercises:

I will be honest with you, when I first heard about the kettlebell becoming more and more popular I thought it was bullshit. Although, the kettlebell has been around for hundreds of years, it is now becoming more and more popular. There are thousands of exercises you can do with a kettlebell.

The kettlebell swing is easily one of the most underrated exercises ever. As an athlete it is my goal to develop as much power as possible. Power is equal to strength times speed. The kettlebell swing combines all of those into one explosive movement that cannot be mimicked by doing anything else. The power that is created in the hips and lower body is unlike no other exercise. After adding the kettlebell swing to my program a year or so ago I noticed a huge increase in hip strength, lower body strength, and overall explosiveness.

The problem that people run into with this exercise is that 99% of the people out there perform it wrong. Your arms should not be picking the bell up. Your arms should be relaxed. All of the power from this exercise is created from the hips being driven back slowly and then explosively thrusted forward. You should drive the weight through your heels and fully extend the body, standing tall at the top of the movement.

In my opinion, athlete or not, the kettlebell swing should be an integral part of your exercise program.


If you guys ever have any question on anything please feel free to e-mail me at any time. I am also always open to blog topic ideas.

Best,

Doug Spurling, NSCA-CPT
dspurling@une.edu