Power Rack Training

Here in Week 7-9 of my free 12-week lean bulk trainer “Basic & Big” we are doing some ‘Power Rack Training’. I wanted to explain my process so anybody can give it a go. This is a great technique to build strength and muscle.

IMG_5112

I’ve been selecting one compound movement for each major muscle group to do in the power rack and I typically start with this exercise.

Chest: Bench Press
Triceps: Close Grip Bench Press
Back: Bent Over Row and Deadlift
Shoulders: Military Press
Legs: Squat

I’ve been doing 4 working sets of each movement on their respective day. My process is as follows:

  • Sets 1 & 2 are done near full range of motion or without side bars at all. I strive to increase weight on Set 2 while still hitting the desired rep range and incorporating ‘pause-rest’ if needed. Pause-rest: Upon hitting failure resting 4-8secs and then continuing on with the set.
  • Set 3 I raise the side bars by one and increase weight completing the desired rep range.
  • Set 4 I raise the side bar by one more and increase the weight again completing the desired rep range and incorporating pause-rest as necessary.

On that final set you should be using quite a bit more weight than you started and still hitting the same number of reps. I do my reps from a dead stop off the side bars, but do my best to been the muscle I am working activated. I won’t lift this way all the time, but for a short cycle of weeks to increase strength and muscle then I get back to the normal ‘free’ versions of these exercises.

Start “Basic & Big” HERE!
View trainer videos HERE! Subscribe.
Downloadable PDF’s HERE!

Screen Shot 2017-11-23 at 3.32.04 PM

Michael Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete
All socials: WittigWorks

 

Advertisements

The New Year message you need to hear

The internet is flooded with all the standard New Year statements and pitches. Everybody is trying to sell you a program or product to help you get in shape. You’ve heard all that before. I am going to keep it real and tell you that this new year will be just like years previous. There will be great opportunities, challenges, happy times, down times, excitement, and yes, sometimes disappointment. It’s called life. Somethings will be completely out of your control so let’s just focus on the things you can control. What things have you done this last year that were positive in your life? List those things and what you did to accomplish them. It’s a good idea to then continue practicing those same actions leading into 2018. Now let’s talk about the areas you would like to improve. Instead of making blanket statements let’s define your goals and how you plan to accomplish them.

  • Make a short list of things you would like to accomplish. Be reasonable and detailed. For example, “I want to lose 15lb or 50lb by X date”.
  • Make a plan of action describing how you will do these things. If it’s to change the way you are eating you may want to seek nutritional advice, design a daily template of what to eat and when, plan a grocery schedule, and then go buy the food. When it comes to exercise maybe you need to seek a personal trainer, join a gym, or find a solid program to follow. Without the plan there can be no results.
  • Execute the plan. Do your best to be consistent. You may need to adjust the plan as time goes on.

Recognize that creating good nutrition and exercise habits takes time. It won’t always be easy and there will be set backs. There will be days you get sick or just feel like quitting in general. Challenge yourself now to not quit and be consistent as you can. Try to find joy in each day and every year instead of always trying to “catch” that perfect situation which is always just out of reach. Do what you can today to help your tomorrow, but also enjoy what you have now. The best year we have is the one we are living in. Every day is a blessing. I wish you ALL the best in this coming New Year. Bring on 2018 and everything that comes with it!

-Wittig, ISSA CPT

IMG_0368-Edit

Art of the “Pause-Rest”

Did you know you can “rest” to make an exercise MORE intense? It’s called the “Pause-Rest”. This is a technique I incorporate very often especially since I lift alone most of the time. It is very simple to do:

  • After warm up sets hit a set to failure or very near failure while keeping safe.
  • Rack the weight and rest for a quick 5-10secs.
  • Get right back into the set to failure or near failure again.
  • It’s possible to do 1-3 of these “Pause-Rest” rounds in one set.
  • A technique I will sometimes do that I call “Extreme Load Training” is actually increasing the weight slightly during that 5-10 sec pause-rest for 1-2 reps.

IMG_4475

I am sharing this because we will be doing lots of “Pause-Rest” rounds here soon in my free 12-week lean bulk trainer “Basic & Big”.

Start “Basic & Big” HERE!
View trainer videos HERE! Subscribe.
Downloadable PDF’s HERE!

Screen Shot 2017-11-23 at 3.32.04 PM

Michael Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete
All socials: WittigWorks

Daily Nutrition: Lean Bulk Edition

I get asked often how I am eating to keep the condition I hold while building muscle. Since we are at the end of Week 3 of my free “Basic & Big” 12-week lean bulk trainer I thought this would be a good time to give you another nutrition breakdown. Last Sunday was evaluation day and decided at that time to drop my 3 steady state cardio sessions (15 mins each), keep my 3 HIIT sessions, and add 50g of carbs daily to continue making my desired progress. It worked out great as I am up 1lb this week which was my goal. Below is what a typical day of my personal nutrition looked like this last week. I plan to continue eating this way this coming week until next weekends evaluation.

Start “Basic & Big” anytime HERE.
View daily trainer videos HERE. Please subscribe to my channel.
Download trainer PDF’s HERE.

IMG_0285-Edit (1)

-Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete

My Daily Nutrition for Week 3 & 4 of “Basic & Big” while lean bulking:

5:00am: Upon waking
Glass of water
1 scoop whey

6:30am: Breakfast
1 cup Kodiak Cakes
Sprinkle of crushed walnuts
5 blackberries
Real syrup (just a little 🙂
Supplements: multi-vitamin, 2 Clean Burn, 1 Purcaf

7:00am: Breakfast 2
2 whole eggs and 5 whites

10:30am: Pre-workout
1 scoop Pre-Kaged

11:00am: Start of workout
1 scoop whey + 10g dextrose

11:20am:
1 scoop In-Kaged (sip until end of workout)

1:00pm: Post workout
1 scoop Re-Kaged + 20g dextrose

2:00pm: Lunch (1 hr after workout)
8oz lean protein (chicken, turkey, lean beef)
2 cups veggies
1 cup white (dry measure)
2 rice cakes
Supplement: 2 Clean Burn, Purcaf

5:00pm: Snack
1 cup plain non-fat Greek yogurt
Sprinkle of crushed walnuts
Light honey drizzle
2 rice cakes

7:00pm: Dinner
8oz lean protein
2 cups veggies
Carb: 1 cup white or sweet potato equivalent
Supplement: 2 Clean Burn

10:00pm: Before Bed
1 scoop Kasein (slow digesting protein)

Wittig is fueled exclusively by Kaged Muscle Supplements. Third party tested. Banned substance free. No artificial flavors or colors. There are NO alternatives. Get 15% off KagedMuscle.com with my code “Wittig15”. Get the gift of gains!

IMG_4401

Basic & Big: Week 2 Day 14: Evaluation

Week 2 Day 14: Active Rest & Evaluation

Screen Shot 2017-11-23 at 3.32.04 PM

Great job crushing Week 2 of “Basic & Big”. Things are only going to get BIGGER from here on out. It’s not supposed to be easy. Upon waking check and record your weight before food and drink. I recommend doing it only in your underwear and on the same scale. If you wish go the extra mile and take key measurements and take a progress photo. The more data you have the better decisions we can make with strategy moving forward.

I didn’t recommend making adjustments at the end of Week 1, but now that we are two weeks in it is time to evaluate and make possible adjustments to get personal progress on the road we would like. Here are the possible scenarios and my advice:

A. You are gaining around 0.5 to 1lb a week and digging progress. Muscle is building and fat gain is at a minimum.

Advice: Don’t change a damn thing. No need to change what is working.

B. My weight has not nudged at all. No weight gain muscle or fat.

Advice: Up calories by 200-300 (50-75g of carbs). Consider dropping two steady state cardio sessions this coming week.

C. My weight is going up too fast and I am gaining body fat.

Advice: Either back calories down 150-200 (35-50g of carbs) and/or add 5 mins to each steady state cardio session and 2-3 rounds to HIIT sessions.

Make small adjustments rather than drastic. Better to stick the course and go slow then skipping around all over the place. Commit. Flip flopping only results in no results. If you have any major questions or concerns here join me when I go live on IG Story Tuesday and Thursday around 1:30pm Central (this time might change slight based on my day). Rest up and relax today. Tomorrow starts Week 3 and we get heavy lifting in the 5-7 rep range. Get a good nights sleep because you are going to need it 😉

Get started at any time. Program guidelines and nutrition direction can be viewed HERE.

Subscribe to my Youtube.com/WittigWorks. Daily videos are archived HERE.

Downloadable workout PDF’s HERE.

Michael Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete
WittigWorks.com
All socials: WittigWorks

Michael Wittig is a nationally recognized (Flex, M&F, Train Magazines) ISSA certified trainer with hundreds of client training hours logged, published author of 5 programs, IPE Natural Pro, and a Kaged Muscle and Ryderwear Athlete.

IMG_0420-Edit

Basic & Big: Week 1 Day 4: Home HIIT

12792_Basic___Big_logo_HV_04.png

Week 1 Day 4: Home HIIT Thanksgiving Edition

Today is Day 4 of of “Basic & Big” 12-week lean bulk trainer. Starting the week of Thanksgiving may not seem ideal, BUT there is never a reason to wait to get healthier. Start now, come up with solutions, and drop the excuses. I was not able to make it to a gym here on Day 4, but we adjusted with a home HIIT workout and will get back to the iron tomorrow for Day 5. Now with that accomplished I can move on to some PIE! You can start this FREE trainer at anytime because the workouts are archived on my Youtube with downloadable PDF’s.

The guidelines and nutrition direction can be viewed HERE.

Subscribe to my Youtube.com/WittigWorks. Daily videos are archived HERE.

Downloadable PDF’s are HERE.

Happy Thanksgiving from my family to yours. See you back in the gym tomorrow. I will be making a visit to a YMCA here in Kansas for the coming leg beat down.

Michael Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete
All socials: WittigWorks
WittigWorks.com

 

Day 4: Home HIIT
Optional: Warm up with a light 15 min jog.
Superset 1: Do these two exercises back to back without rest for 1 round. Do 4 rounds total.

Only 30-45 secs rest between rounds.

1a. Switch Jump Squats: 4 sets of 20 reps
(Note: If you cannot perform jump squats do regular body weight squats, but continue to change foot positioning from reulgar to sumo)

IMG_3947

1b. Switch Pop Up Pushups: 4 sets of 20 reps
(Note: If you cannot perform pop up push ups do regular push ups, but continue to change hand positioning from wide to close. If you can do pop up’s, but not 20 at once- finish with regular push ups)

IMG_3939

2. Half Burpee Side Hops: 4 sets of 12 reps. Only 30 secs rest between sets. (Note: One rep Pattern = Legs in, out, L, R, Center)

Sipping on that good Kaged Muscle Supplements In-Kaged Watermelon for my Thanksgiving HIIT workout. Tastes great and keeps me hydrated. 15% off Kagedmuscle.com w/code Wittig15.

IMG_3948

Michael Wittig is a nationally recognized (Flex, M&F, Train Magazines) ISSA certified trainer with hundreds of client training hours logged, published author of 5 programs, IPE Natural Pro, and a Kaged Muscle and Ryderwear Athlete.

Basic & Big: Week 1 Day 1

My “Basic and Big” 12-week ‘lean bulk’ trainer has begun! I am posting the workouts live daily on my Snapchat and IG Story (WittigWorks both). Then I will archive the videos on my Youtube in this “Basic and Big” playlist HERE. The guidelines and nutrition direction can be viewed HERE. Check this blog and my socials often for supplemental articles. I plan to go live on FB and IG (WittigWorks) at least twice a week Tues/Thurs ~1:30pm CT for a program Q&A. Let’s get BIG together.

Sincerely,
Michael Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete
WittigWorks.com
All socials: WittigWorks

Day 1: Legs- Rep ranges 9-11
1. Squat: 2 warm ups 11 reps, 3 sets of 9-11 reps
2. Leg Press: 3 sets of 9-11 reps
3. DB Lunge 3 sets of 9-11 reps
4a. Superset Leg Extensions: 3 sets of 9-11 reps
4b. Superset Seated Leg Curls: 3 sets of 9-11 reps
5a. Superset Seated Calf Raise: 3 sets of 9-11 reps
5b Superset Hammer Uni-lateral Leg Curl: 3 sets of 9-11 reps
6. Calf Extension: 4 sets of 9-11 reps.

HIIT Cardio: Recumbent Bike Sprints- 20 secs high intensity/40 secs low intensity- 5 rounds.

Download the Basic & Big workouts in PDF format HERE.

IMG_3805