The Best Workouts

The best workouts are the ones you don’t want to do. These are the ones that will separate YOU from THEM. The workouts you have to really battle through mentally and physically are the ones that make the most difference. My leg workout yesterday was one of those. It was more than just a tough workout. My energy levels were down and I felt straight beat down. In the middle of the workout part of me just wanted to walk out and head home. I felt like crap. But I knew leaving would not help my mood and just make me feel worse. Quitting never helps especially mentally. So I gave it my all and powered through. It may not have been the best leg workout, but it was tough and I didn’t quit. Consistency over perfection. Then to make it a win I came back for a second round after some lunch and a rest. I crushed calves and a lower body 30 min HIT cardio session. Feelings are fleeting. Action and memories are forever. Don’t quit based on a feeling, but do the necessary actions to create memories you are proud of.

-Wittig, ISSA CPT

Killer Triceps Workout

This last Triceps workout had my arms so sore that I felt it was my duty to preserve it for all time here on my blog. If you are having trouble building your triceps give this workout a go to kick start that growth.

Triceps:
1. Kickbacks: FST-7, 7 sets of 8-12 reps. Only 30 seconds rest between sets.

2. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 4 sets total.
2A. Slight Incline Skull Crushers: 8-10 reps.
2B. Slight Incline Lying DB Extensions: 8-10 reps.

3. Machine Extensions modified for overhead: 5 sets of 12, 10, 8, 8, 6 reps. View here: https://www.instagram.com/p/BLbJjpNj-9T.

4. V Handle Pushdowns: FST-7, 7 sets of 8-12 reps. Only 30 seconds rest between sets.

-Michael Wittig, ISSA CPT

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Building Calves with Eternal Sets

Like some of you my legs are naturally thinner and growing my calves has been a struggle. I found a method that has helped shocked my calves into growth. It involves a twist on the “Rest Pause”. I love Rest Pause (R.P.) and incorporate it often. It’s the concept of doing a set to absolute failure, resting a few seconds (5-10) then hitting a few more reps. My Eternal sets have you going to failure then performing an additional 7 R.P. Rounds.

Form: This is important. Get a deep stretch at the bottom, power up to the top, pause for a count or two, then take the negative slowly. If you cannot go through the entire range of motion for the majority of the set lower the weight.

Eternal Calf Workout:

1. Seated Calf Raise:

1A. Set 1: ~12 reps to failure, then 7 R.P. Rounds for a total of ~50 reps.

1B. Set 2: Increase weight (additional plate) ~6-8 reps, then 7 R.P. Rounds for a total of ~30-40 reps.

2. Standing Calf Raise:

2A. Set 1: ~12 reps to failure, then 7 R.P. Rounds for a total of ~50 reps. Alternate changing feet positioning on each round (forward, in, out).

2B. Set 2: Increase weight ~6-8 reps, then 7 pause rest for total of 30-40 reps. Alternate changing feet positioning on each round (forward, in, out).

*Stretch calves between each set (not between R.P. Rounds as there is not enough time). 30-60 seconds static holds on the stretches.

-Michael Wittig, ISSA CPT