If you have read our Fitbod App review, you know how much we enjoy and recommend the app. Fitbod is your all-in-one fitness tool that lets you put together effective workouts, track your training, and make fantastic gains in the hotel gym. Or, if you prefer a touchless workout, an in-room option using bodyweights only.
But, of course, using the app effectively might be easier said than done, which is why we have put together this resource for you. Today, we will go over everything you need to know to use Fitbod effectively and make the most of your gym time.
Let us dive in. What is Fitbod, anyway?
Let us quickly recap what Fitbod is before we dive into the meat and potatoes of this guide. Fitbod is a premium fitness app that allows you to put together effective workouts, depending on your preferences, goals, available equipment, and other factors.
The app takes just a few minutes to set up. You have to answer a few questions, and Fitbod uses your data to provide customized recommendations for each workout you do. Fitbod also lets you track your progress and even provides you with custom graphs that illustrate how things are going. The best part is that the app features a rich library of exercises, allowing you to customize your workouts as you see fit and educate yourself on proper technique.
You can read more about Fitbot in our in-depth app review here. How to use Fitbod: The initial setup
The first step is to head over to Google Play or the App Store and download Fitbod for Android or iOS, respectively. Once downloaded and installed, the app will offer several questions you need to answer:
1. How experienced are you? Beginner, intermediate, or advanced?
2. What is your primary fitness goal? For example, strength, muscle mass, fat loss, try something new, do powerlifting, or learn Olympic weightlifting.
3. Where do you exercise? Large or small gym, hotel gym, garage gym, at home, bodyweight only, etc. Most of the options will have you select what equipment you have available (e.g., dumbbells, barbells, etc.).
4. What muscle group did you train the last time? Chest, back, abs, etc.
5. How often would you like to work out? Again, you can pick from many options and select specific days of the week.
After the initial setup, the app asks you for basic personal information like your height, weight, age, and gender. After that, you are free to make your profile by adding your name, e-mail address, and password.
Once inside, Fitbod presents you with your first workout based on the information you have given it. In other words, it takes less than five minutes to set up, and you get a workout you can do right away. How to make the most of Fitbod 1. Which Training Mode to select
The great thing about Fitbod is that the app gives you clear options for your training. There is no confusion because each possibility is distinct enough. For example, you can pick an option to get stronger, but you also have one for pure powerlifting. While similar, the two are different enough, so you can choose the one that fits you best. Similarly, you can pick an option to increase muscle size, but you can also go for muscle tone and weight loss.
So, pick the one that fits your preferences best. The great news is, you do not have to stick with one option forever. You can choose one and change it later if you decide. Speaking of that: 2. When to change your training
You should change your training each time you set about achieving a new goal. For example, training for muscle gain is one thing, but working out for optimal fat loss is slightly different. So, each time you change your objectives, make the necessary changes inside the app. Doing so will change your workouts, allowing you to attack your goals better.
You can also choose to switch things up to keep workouts engaging. For example, you can dabble in powerlifting for a while, switch to hypertrophy training, or do some bodyweight-only workouts. There is no single way to get fit. Try different things and adjust variables from time to time.
There is of course, also an option to exclude specific exercises from a workout. You might not enjoy the "Handstand Push Up", so why bother every time the app picks this up again. Just click "More" at the end of the exercise instructions and select "Exclude Exercise". From now on, this exercise will no longer be promoted in your workouts.
Exploring this section might contain some other benefits you could enjoy. For example, you can add warm-up sets in this hidden area, change from Kilos to Pounds, or add some helpful notes for your next workout. 3. Save your Favorite Workouts
The great thing about Fitbod is that it offers not only the option to log every workout you do, you can also save them for later use. The required menu for this activity is accessible using the three-dots at the top-right. You can choose to keep a workout for later use by simply selecting the "Save Workout" option.
How it works is quite simple. When the day has come, and you want to access a saved workout, just click the "+New" button, which opens the menu to create a new workout. There you can either create a new routine or select a previously saved workout. Simple as that.
In case you missed saving a workout, no worries. As all workouts are stored in the archive, they will not be lost. You can also access your finished workouts under the "Log" section. The app presents you with data such as:
- How long it took you to complete the workout
- How many calories you burned
- Your volume of lifted weight 4. Share Workouts with your Workout Buddy
Using these three-dots at the top-right also provides you the option to share your favorite workout(s) with your gym buddy. Using an app does not mean training alone. The "Share Workout" feature in the app creates a unique URL that you can share using WhatsApp, text messages or e-mail. Your workout buddy can click on this URL and all happens automatically. This will not only load your workout but matches it with your buddy's gym profile and preferences. It is a win-win.
Another sharing option happens when your workout is done. You can also share your results with the broader community. As far as sharing workout goes, it is up to you. You might just have had a great session, and you are proud of your new personal best. In that case, share your progress with others and ask for feedback. 5. How to use Fitbod when Traveling
The great thing about Fitbod is the fantastic versatility the app offers. The developers behind the app have genuinely thought about everything: your schedule, preferences, available equipment, goals, and much more.
Because of its versatility, Fitbod is accommodating for people in various situations. Whether you train at the same gym year-round or find yourself traveling every week, the app works well with minimal setup.
When traveling, all you have to do is adjust:
- Available training equipment (if any) using the Gym Profile
- Training schedule (and specific days you can train on)
You can also tweak options like:
- Fitness goals
- Whether you want circuits and supersets or not
- Cardio recommendations
- Workout duration
Once you have gone over these options under the "Your Gym" tab, the app will offer personalized training recommendations to keep your going. For example, let us say that you will be staying at a hotel, but you do not have access to the gym there for some reason. While not an ideal situation, you can grab a couple of bodyweight workouts from Fitbod and stay on track with your training. And thanks to our partnership with Fitbod, you get the app with a 25% discount.Read More
We have all been there: Just as we enjoy our deepest and most restful sleep, the alarm clock goes off and shatters the silence. Before we know it, we tap the snooze button so we can enjoy a few extra minutes of rest before getting up to tackle the day.
At first glance, this innocent ritual seems great. But upon closer look, hitting the snooze button is worse than most people imagine. Let’s see why. Why snoozing is bad for your Sleep
Sleep quantity and quality matter equally. They are two sides of the same coin. Once your alarm clock goes off, it wakes you up. So even if you hit the snooze button and fall asleep immediately, your alarm has already broken the chain, and you are no longer in that state of deep rest.
Sure, you might get a few extra minutes of sleep, but that rest is not going to do much for you. It takes your body time to fall into a state of deep sleep. In addition, each sleep cycle takes around 90 minutes to complete and deliver benefits, so getting an extra 9-minutes, which is the default on every Apple iPhone, of sleep would not do you much good.
In fact, hitting the snooze button might be worse. Instead of sleeping as much as you can and waking up to tackle the day, you worsen the quality of your last 20, 30, or 40 minutes of sleep. If left uninterrupted, your body can use that time to be in a deep sleep. But if you wake up, hit snooze, and repeat, you get out of that state and can only enjoy some shallow rest until it is time to get up or hit snooze again.
Plus, snoozing can also worsen the experience of waking up in the morning. For example, if you hit the snooze button and fall asleep immediately, the alarm clock will go off again just as you drift off. This can make for an unpleasant experience and only make it more challenging to wake up in the morning. How to stop hitting the Snooze Button
There is no secret to avoiding the snooze button in the morning. You have to make a conscious choice that snoozing is not good and that you should stop.
A good tactic you can start using is to place your phone far from your bed. In doing so, you force yourself to get up and move to turn it off in the morning. Movement is a great way to start waking up, and you will be less likely to hit the snooze button after getting up. In contrast, having your phone in reach will make it easier to go for the easy solution of hitting snooze.
Another beneficial thing you can do is to start moving right away. It might sound counterintuitive, but the movement is among the best ways to wake yourself up. For example, once you stop the alarm, walk to the bathroom, splash water on your face, and brush your teeth.
You can also set an objective for yourself in the morning. Doing so is a great way to have a 'why' for waking up in the morning. A good practice would be to have a simple morning routine. It could consist of some exercise, reading, journaling, or simple reflection.
And if you have time to snooze, why not use the final time as your alarm. So you can quite the game of snoozing and actually enjoy those 9-18-27 minutes of extra sleep - just saying...Read More
What you do in the gym matters. The exercises you do, your rest periods, and your level of effort all play a role in the results you can expect. But aside from that, how we spend time outside the gym has an impact too. Specifically, what we do and avoid after a workout can make a difference for us.
To that end, we have put together this post outlining the most important things to do and avoid following a training session. Avoid: Eating whatever you want.
Too many people make the mistake of eating whatever they enjoy after a workout. Others reward themselves with junk food because they have completed a workout, so they feel justified.
The problem is, not paying attention to your nutritional choices will hinder your gym progress and might even stop you from reaching your goals. Plus, poor nutrition will impede your recovery, preventing you from training hard during subsequent workouts. Do: Have a balanced Post-Workout Meal.
Your post-workout meal is important because it kickstarts the recovery process and prevents muscle loss by stimulating muscle protein synthesis and glycogen replenishment. So, have a meal that consists of high-quality protein and complex carbs. Fantastic foods include:
- Whole grains
- Oatmeal Avoid: Doing even more physical work
Training is excellent because it boosts our mood and improves our energy levels. So, we might find ourselves looking for extra things to do: playing sports, doing cardio, and more.
The post-training period is for recovery. It is time to give your muscles the rest they need, so your body can start repairing the exercise-induced damage. Do: Take a break
One of the best things you can do once you finish a workout is to take a break. Go home, kick back, and relax. Combining this tactic with proper nutrition will help you optimize your recovery and allow you to get back to the gym feeling strong and fresh. Avoid: Hitting the Locker Room immediately.
Many trainees rush out of the gym as soon as they set the weight down for the last time. Sure, that is one way to go about it. Plus, what else is there to do? You have done your work, you feel tired, and you want to go home to recover. But hitting the locker room immediately as you finish a workout is not the best way to go about it. Do: Stretch and cool down
Taking the time to cool down after training is incredibly beneficial for your well-being and longevity in the gym. Take as little as five to ten minutes to stretch and cool down after a workout. For example, you can start with the muscles you trained during your workout, then work your way around other muscle groups, too.
Stretching after training is excellent because it improves your flexibility, supports recovery, and can reduce muscle soreness. Plus, doing so after training is beneficial because you get to enjoy the euphoric post-training state even more. You can think and be in the moment, almost like having an active meditation session.Read More
Finally, gyms are open for business again. For far too long, any need for gym-goers to carry with them a gym bag was redundant as we took to workouts from home. So before you leave for your favorite gym, let us ensure you do not carry your fitness gear in a plastic bag.
A gym bag is a sign of establishing a routine as it helps you get ready for your exercises. But, it is a bit tricky to choose a decent mini gym bag for you because you will see plenty of options in the market. Well, do not go further as here we have checked the best five (5) gym bags for you. An ultimate gym bag will be the best hit if anyone wants physical and mental wellbeing.
A good gym back provides space for a full change of clothes, water bottle and ideally has separate compartments and/or zip pockets for gym shoes, toiletries, and for all the rest you need to perform your workout. So, let's dive into it. Adidas Diablo Duffel Bag
For the gym lover who wants to buy a bag that is easy to carry, zippered main compartment, adjustable shoulder strap, we recommend the Adidas Diablo Duffel Bag. Adidas is an excellent and well-known name for sports goods.
This small duffel bag is made of 100% Polyester, so long-lasting. Though this bag looks small, you can keep 2 workout outfits, 2 pairs of shoes or sneakers, two towels, 2 bottles, and even some exercise items. And, you can get it in many different colors too.
Check the Adidas Diablo Duffle Bag out on Amazon. Under Armour 4.0 Gym Bag
As we know Under Armour products, this bag is typically efficient. Thanks to its highly resistant outer shell, you will not have to worry about scuffs to its exterior while lugging it to work every day. This gym bag also comes with unique UA Storm technology that makes Under Armour 4.0 Gym Bag water-resistant during wet weather situations.
This bag has zippered pockets that are easy to open and close. Besides this, it has a large vented pocket that makes it a very decent gym bag with a dirty clothes compartment and shoes. Along with a large main compartment, the D-ring on the exterior is a nice touch should you wish to hang it in a changing room. Overall, we will 100% recommend these Fashionable gym bags for their safe design and lasting structure.
Get your gym bag on Amazon. Nike Utility Elite Training Backpack
Do you prefer a backpack for your fitness gear? Of course, you can always try the Nike Utility Elite Training Backpack and cram your gym gear into a rucksack. This backpack from Nike keeps your gear close, secure, and organized while commuting to and from training sessions.
It has plenty of room and access via full-length zips and all the compartments necessary to handle smaller accessories. While it holds everything, it also fits in a locker perfectly. However, chances are that you end up with a trainer lace hanging out the top and needing to carry an overspill in a plastic bag.
Review this backpack on Amazon. King Kong CORE51 Gym Duffel
You can also tell by its name, this gym bag is different. The King Kong CORE51 Gym Duffel comes with an overall capacity of 51 liters, offers two (2) bottle compartments, six (6) pockets for all your belongings, and two (2) shoe pockets. And, there is even space for a 15" laptop. This really stands out compared to other gym bags. Reading other reviews, this seems to be one of the best-designed gym bags. This King Kong gym bag uses durable canvas material. Metal hooks to connect the strap to the bag; other bags often use plastic hooks that easily break after constant use. They also use quality zippers that will not fail you. And, the bag even carries a 25-year warranty!
As you can tell, the King Kong bag was designed with the serious athlete in mind. And that is also how this gym bag has made it to our favorite list easily. Admittedly, the bag is a little more expensive than other gym bags, but the quality is worth the money. If this bag is too big for you, check the smaller ones like PLUS33
Check it out on Amazon. MIER Gym Bag
If you are looking for a gym bag with plenty of additional compartments, this MIER Men's Gym Bag is the best budget-friendly choice. This bag is made of durable fabrics that easily hold heavy items in the gym. It comes with a shoe compartment that is large enough and waterproof to hold a shoe pair easily.
Its multiple pockets are well organized that hold all items from a water bottle to glove pair easily. Overall, this black-colored tough bag has jacquard polyester construction, adjustable strap, wide leather padded, and much more to provide you comfort.
Get your gym bag on Amazon. Montblanc Sartorial Jet Duffle Bag
This is our five plus one - If you are looking for something more stylish, the Montblanc Sartorial Duffle, makes it possible. Like all Montblanc produces, it conveys a level of quality and craftsmanship that has few equals. You would not even look out of place at New York fashion week with such a gym back.
The bag has one (1) main compartment with one (1) zipped pocked and two (2) accessory pockets.
There are also different colors available; make sure to check them all out to find your perfect match. This bag is definitely the most expensive one on our list and would not be limited to gym use only.
Review this luxury duffle bag on Amazon. plan. travel. workout.
After detailed research, we have narrowed a shortlist of the best bags for your fitness gear. We recommend you take a close look at all workout bags and choose the best one; everyone has different needs. If I had to choose one today, probably Under Armour would be on top of the list.
Disclaimer: As an Amazon Associate we earn from qualifying purchases.Read More
Alcohol and fitness are two terms we do not typically put in the same sentence. Yet, we have been told that we should give up alcohol if we want to get fit for the longest time. It is terrible for us, it makes us fat, and it melts our muscle mass. But are these claims accurate, or is the truth somewhere else?
Before we move on, let us be very clear here. This is not about making excuses for drinking alcohol. Instead, this blog aims to help you understand the impact alcohol has on your workout routine and how to keep the right balance. So let us dive in. Alcohol and Fitness - Is it as bad as people say?
Prevailing wisdom suggests that alcohol is the absolute enemy to fitness and good health. Claims often revolve around alcohol being fattening, muscle-wasting, or something along these lines.
But the truth is, alcohol is not that bad. First, alcohol itself is not fattening. We need to be in a calorie surplus to gain fat, which can not occur simply because we have had a few alcoholic drinks. We should account for alcohol calories, but this does not mean that having a few beers with your friends will make you fat. Significant weight gain is a process that occurs because of many poor eating and lifestyle habits.
Second, alcohol does not impact muscle protein synthesis, testosterone levels, or recovery much. In fact, small to moderate amounts of alcohol might be good for measures of insulin sensitivity and similar. So, do not be afraid that having a couple of drinks will lead to prolonged muscle soreness or poor performance in the gym.
Still, it is essential to note that too much alcohol can be harmful, so moderation is key. For example, having too much alcohol can inhibit muscle protein synthesis, prolong recovery, and suppress testosterone. Plus, too much alcohol can lead to a hangover, which will significantly impact your productivity, motivation, and ability to push yourself hard in the gym.
But what is too much alcohol? One person’s definition of moderate alcohol consumption may be very different from others. According to Vertava Health, consuming seven or more drinks per week is considered excessive drinking for women, and 15 drinks or more per week is considered heavy drinking for men. Three Tactics to balance Alcohol with Fitness 1. Account for Alcohol Calories
Alcohol is a macronutrient that carries 7.1 calories per gram. But aside from that, we also have to keep sugars in mind. For example, a cocktail might seem harmless, but some are loaded with hundreds of calories per glass. Beer is also rich in calories, with most brands offering around 40-45 calories per 100 ml. So, count the calories in when planning to go out for drinks. 2. Drink in moderation
The best thing you can do to enjoy alcohol and still make good progress at the gym is practice moderation. Have a drink or two and call it a night. Small amounts of alcohol will not have much of an impact on your recovery, testosterone, or well-being in the following day. 3. Go for low-calorie Drinks
Not all alcoholic beverages are created the same, and some are better for fitness-oriented people. Specifically, you should go for alcoholic drinks that almost purely consist of ethanol without having extra carbs or fats. Spirits, such as vodka, tequila, whiskey, gin, and bourbon are always good options. Dry wines are also low in calories.
If you are into the habit of combining alcohol with soda (for example, vodka with a coke), get sugar-free soda to save up extra calories. Most sugars are added by the mixers; if you like your drinks with Orange Juice, Coke, or Red Bull. 4. Alcohol is not like alcohol
A recent study has been published in July 2021 called: Got Beer? A Systematic Review of Beer and Exercise
According to the researcher, a low ABV beer (less than 4% alcohol by volume) can even be effective as a post-workout hydrator. Beer has carbohydrates and some sodium where water does not, which could be beneficial post-exercise.
However, once you go over 4% alcohol content or have more than one or two 12-ounce (0.35 liter) low ABV beers, that is where the benefits decline. Risk of higher water loss, reduced muscle gains, less than optimal training, and potentially increased body fat. To sum up...
It is okay to enjoy a glass of alcohol now and then; be reasonable and drink in moderation. Think of the extra added sugar by the mixers, which might get avoided.
Bear in mind, however, drinking alcohol as a regular pattern can negatively affect your performance in the gym. And keep in mind, excessive alcoholism does not just affect you in your fitness goals; it affects you in your daily life. And always keep in mind, working out is also a great stress reliever to take advantage of. Your mind and body will thank you later on.Read More
You had a pleasant flight, got settled in your hotel, explored the area a bit, and had a good night’s sleep. Then, you decided to have a workout the next day, so you walked down to your hotel gym. But as you walked into the training facility, you could not help but feel sheer disappointment. There were barely any weights or machines, and the dumbbells only went up to 10 kilograms. Your training enthusiasm deflated instantly, and you found yourself thinking, “What am I supposed to do with this?”
Does it mean you are bound to have bad workouts in most hotel gyms? It does not have to. But you need the right tactics. Let’s discuss what these are. 1. Do more Repetitions
The simplest thing you can do to challenge yourself with lighter weights is to do more repetitions. For example, instead of doing 5 to 15 repetitions on most exercises, do 25, 30, even 50 if you have to.
Your muscles understand stress. So long as you challenge yourself, you will see positive results even with lighter weights. And hey, doing that many reps is great for aerobic conditioning. 2. Rest less between Sets
Aside from doing more repetitions, keep the challenge high by resting less between sets. For example, if you usually rest for two minutes, cut that time in half and see how long you can last.
You can challenge yourself surprisingly well even with light weights if you are willing to push yourself hard. Plus, doing so can help you finish your workout quicker by doing more work in less time. 3. Do more challenging Exercises
As we start training and gain experience, we find our favorite exercises and stick with them. There is not anything necessarily wrong with that. So long as the movements challenge you, train the right muscles, and help you progress, do them.
But when you are at a hotel gym and the heaviest weights barely challenge you, consider doing more difficult exercises. For example, if you usually do barbell back squats, but your hotel gym does not even have a squat rack, do Bulgarian split squats with dumbbells instead. If those are too easy, do single-leg squats.
The same applies to all sorts of other movements. If one can not challenge you much, find a way to increase the difficulty. Other ideas include:
- Do repetitions more slowly
- Add a pause to each repetition
- Do dropsets
- Do supersets 4. Use a good Fitness App
Putting everything together can be tricky. Between finding new exercises and putting together an effective routine, it is easy to get overwhelmed and not enjoy your trip to the fullest.
Because of that, we also recommend using a good fitness app, such as Strong, FitBod or Alpha Progression. With it, you can take your fitness with you and put together fantastic workouts in minutes. Plus, you can make changes to your workouts on the go, depending on what weights you have at your disposal.
You can also pick from a rich library of exercises and make your workouts bodyweight, calisthenics, bodybuilding, and much more. The app also tracks your progress and learns about your goals, which allows it to make good suggestions for your training. It is almost like a personal trainer in your pocket.Read More
Dwayne "The Rock" Johnson has been in the public spotlight for nearly three decades and has always had an admirable physique. But despite looking great in the 1990s and early 2000s, Dwayne Johnson is looking ridiculous today. We looked at his impressive gym in an earlier blog post already. After reading this article, many people probably had one question, "How?"
Let us have a look how such a workoutplan looks like. Let’s go. The Rock’s Weekly Training Schedule
Despite being incredibly successful and wealthy, the Rock refuses to step off the gas pedal. His weekly training schedule consists of six workouts between Monday and Saturday, with Sunday being a day off.
Here is how it looks:
- Monday - Legs
- Tuesday - Back
- Wednesday - Shoulders
- Thursday - Arms & Abs
- Friday - Legs
- Saturday - Chest
- Sunday - Off
As you can see, the Rock bets on the tried and true bro split and enjoys punishing his lower body twice per week. The Rock’s Workouts
Let us look at how the Rock chooses to organize his training and what exercises he enjoys doing. Monday (Legs)
As far as leg days go, the Rock probably has the most impressive (and grueling) one out there:
- Barbell Walking Lunges - 4 sets x 25 reps
- Leg Press - 4 sets x 25 reps
- Leg Extensions - 3 sets x 20 reps
- Back Squats (Barbell Squats) - 4 sets x 12 reps
- Hack Squats - 4 sets x 12 reps
- Romanian Deadlift - 4 sets x 10 reps
- Seated Leg Curl - 3 sets x 20 reps
- Thigh Abductors - 4 sets x 12 reps Tuesday (Back)
As the saying goes, “Row to grow.” The Rock certainly takes this one to heart:
- Wide-Grip Lat Pulldowns - 4 sets x 12 reps
- Bent-Over Barbell Rows - 4 sets x 12 reps
- Single-Arm Dumbbell Row - 4 sets x 12 reps
- Barbell Deadlifts - 3 sets x 10 reps
- Pull-Ups - 3 sets
- Dumbbell Shrugs - 4 sets x 12 reps
- Inverted Rows - 3 sets
- Hyperextensions - 4 sets x 12 reps Wednesday (Shoulders)
If this routine does not result in capped three-dimensional deltoids, we do not know what does:
- Dumbbell Shoulder Press - 4 sets x 12 reps
- Standing Military Press - 4 sets x 12 reps
- Front Dumbbell Raise - 4 sets x 12 reps
- Lateral Dumbbell Raise - 4 sets x 12 reps
- Reverse Fly (Machine) - 4 sets x 15 reps
- Bent-Over Reverse Fly - 4 sets x 12 reps Thursday (Arms & Abs)
With the Rock’s impressive arms, one would imagine that he does tons of curls and extensions every week. But compared to his overall training, this seems like a rest day for him. Still, it seems to work for him:
- Dumbbell Bicep Curl - 4 sets x 15 reps
- Hammer Curl - 4 sets x 15 reps
- Spider Curl - 4 sets x 15 reps
- Tricep Pushdown - 4 sets x 15 reps
- Overhead Extensions - 3 sets x 15 reps
- Hanging Leg Raise - 4 sets x 20 reps
- Rope Crunch - 4 sets x 20 reps
- Russian Twist - 4 sets x 20 reps Friday (Legs)
You woud think one leg day is enough, but no. The Rock loves training legs, and, as you can see, he does not go easy on them.
- Barbell Walking Lunge - 4 sets x 25 reps
- Leg Press - 4 sets x 25 reps
- Leg Extension - 3 sets x 20 reps
- Back Squat - 4 sets x 12 reps
- Hack Squat - 4 sets x 12 reps
- Romanian Deadlift - 4 sets x 10 reps
- Seated Leg Curl - 3 sets x 20 reps
- Thigh Abductor - 4 sets x 12 reps Saturday (Chest)
Unlike most bros who start their training weeks with chest, the Rock ends them with it. Still, he keeps up the tradition of absolutely destroying his muscles.
- Barbell Bench Press - 4 sets x 12 reps
- Incline Dumbbell Press - 4 sets x 12 reps
- Dumbbell Bench Press - 4 sets x 12 reps
- Flat Bench Cable Fly - 4 sets x 15 reps
- Incline Hammer Curl - 4 sets x 12 reps
- Chest Dips - 4 sets x 10-12 reps Final Words
The Rock’s training program is incredibly demanding. A glance at the six workouts from above can tell you that. But did you also know that he does between three and five hours of outdoor or treadmill running each week? Yes, aside from the incredibly high training volume the Rock does at the gym, he also runs a lot, typically before his weight sessions.
For repetitions, The Rock typically does at least 20 per set on most exercises, except for some movements like thigh abductors, where he does 10 to 12. But typically, he aims for metabolic stress more than anything. And hey, if it works for him, who are we to question his approach?
As the Rock has said: Success at anything will always come down to this: Focus and Effort. And we control both.Read More
You have probably come across a device gaining popularity in recent years - the Massage Gun. Like many other people, you probably wonder if all the massage guns on sale right now are any good. How do they work? What are their benefits? How would you use them? And what are they even used for?
This post will go over the massage gun, what it does, and whether you should get one. Let's dive in. What are Massage Guns?
Gone are the days when we had to visit a specialist to get a massage. These days, we can get a device to do that for us. But, more importantly, we can use it ourselves whenever we want.
Massage guns are special electronic devices designed to dig deep into the tissues, relieve muscle knots and improve blood circulation. Thanks to their various vibration settings, massage guns allow for deep tissue mobilization and relief. When used by a massage therapist, the vibrations and pressure allow the professional to relieve pain and discomfort quickly.
Similar to a regular massage, these devices deliver many of the same benefits. But, thanks to their more targeted approach, versatility, and various vibration levels and speed, they often allow for a heightened and more targeted treatment. What Benefits do Massage Guns offer? 1. Improved Circulation
The most notable massage gun benefit is improved circulation. Deep tissue massages mobilize the body, loosen up our tissues, and allow blood to flow more freely. This is great for treating muscle soreness and pain. It can also speed up recovery from training. For instance, massaging your muscles after a workout allows for more nutrients and oxygen to travel to the affected area. This means you get to repair the damaged tissue more quickly and not have to deal with as much soreness or pain in the following days.
Of course, some muscle pain does not go away that easily and might even need medical attention. For instance, pain caused by trauma or overtraining might need more time to go away. 2. Improved Range of Motion
Using a massage gun can also improve range of motion and reduce the risk of injuries. You begin to feel light on your feet by mobilizing your tissues, and your muscle flexibility improves. When used right, it can also improve your overall mobility and allow you to move freely through various ranges of motion. 3. A great way to cool down and de-stress
Besides the physical benefits of using a massage gun, we also need to consider how it impacts the mind. Another huge benefit of massage gun therapy is the cooldown effect it has. It helps calm the mind and brings a deep sense of satisfaction. Plus, it is a great way to de-stress and improve our well-being. How to use a Massage Gun yourself
The great thing about massage guns is you can use them yourself. This is great for targeting particular pain points and releasing pressure. The bad news is, you won't be able to reach every point in your body alone. So having a friend or family member help you out for the back area can be beneficial.
In any case, once you have a massage gun, it is essential to start at a slower speed and with less pressure. Work on finding tight spots and massage them for extended periods. Once you gain some experience with the device, you can start using it more intensely.
Begin by applying more pressure and gradually increase the speed. But, as with foam rolling, massage to the point of mild to moderate discomfort. If it gets too painful, take a break. Also, move the device slowly across the entire muscle group and enjoy the process. There is no point in rushing it. Which Massage Gun should you buy?
These days, there are already so many options to choose. We list three (3) Massage Guns that got great reviews:
1. Hypervolt, the leader in many prudct reviews
2. TheraGun Elite, uniquicly comfortable to use
3. Beurer MG180, reliable and affordable
The first option, "Hypervolt," probably provides the best overall value. The "TheraGun Elite" stands out due to its ergonomic grip and adjustable arm. And last but not least, the Beurer MG180. Typically German engineering is simplistic but powerful.
When shopping for a massage gun, you will want to consider various attributes, beyond the well-known factors such as Power, Battery life, and Cost. But you should also pay extra attention to the Weight and Usability. Some devices are lighter, easier, and more comfortable to use than others.
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Deemed by many the Venice Beach of Mexico, the Jungle Gym is a unique training facility that features beautiful equipment and an excellent training environment. It is similar to any other gym you can access today yet has a unique style that pulls you in and leaves you stunned. But what is this jungle gym? What does it offer? Why do people love it so much?
Read on to find out. The Jungle Gym: What makes it great
Walk into most gyms today, and you will get the same feeling: The facility is spacious; you can pick from a range of free weights. There are plenty of machines. You can go to the cardio area, which typically consists of treadmills, ellipticals, and stationary bikes.
Do not get me wrong: There is nothing bad about this setup. In fact, you can train quite well and achieve fantastic results. But the Jungle Gym is a different breed. The moment you step there, you are met with a completely different and unique environment, unlike any you have seen before.
First, much of the training equipment is on the beach, and you are stepping in the sand - that alone is much different from your traditional city gym. Instead of having air conditioning blow air, you get to enjoy a fresh and relaxing breeze that keeps you cool. You also have sturdy wooden platforms you can use for exercises like squats while enjoying the beautiful Caribbean sea. Plus, you get to train barefoot - how fantastic is that?
Second, the equipment is unlike any you have used before. Everything is handcrafted to perfection and features a solid wood exterior that typically envelops stone. The founders of the Jungle Gym always strived to keep fitness fun. Some of their equipment features:
- A wide selection of wooden and stone dumbbells, ranging from 5 to 158 pounds
- Squat racks made of bamboo
- Strongmen logs
- Pulley systems made of wood and utilizing rope systems
- Olympic bars made of wood
- Wooden benches
There are also more traditional items like yoga mats, bumper plates, kettlebells, barbells and EZ bars, and much more.
And last but certainly not least, the gym offers something for everyone. Whether you prefer traditional bodybuilding training, strongmen workouts, conditioning activities, or something else, the Jungle Gym can deliver it. According to some, this gym is perfect for folks interested in calisthenics, CrossFit, circuits, and gymnastics. But, with the sun shining down, the sea splashing waves, and the breeze blowing ever so gently, the Jungle Gym offers something for everyone who wants to get fit. What is it like to train in the Jungle Gym
Training is training. No matter where you are, weights are heavy, you need to put the effort in, and you need to get uncomfortable. But the Jungle Gym is different from many training facilities.
Most notably, the environment is unlike any you have likely seen before. This is because we do not typically correlate tropical paradise with heavyweight training. The refreshing and beautiful environment alone can be a huge motivator to train during vacation and keep you cool as you work hard.
Just imagine: You are underneath a heavy barbell, working hard to finish the set, all while enjoying the magnificent blue Caribbean sea; Instead of starting at the gym's ceiling as you bench press, you get to enjoy the sky and look as birds fly nearby. You can even stand in the sun as you do some exercises to get a tan, as well as muscle and strength. Plus, you get to train barefoot and shirtless (if you want), which is great. So do not forget to put enough sunscreen on.
The Jungle Gym also features some classes, such as their morning circuit session on Monday, Wednesday, and Friday. These are great for having a cool and refreshing group fitness class to help you start the day on the right foot. Just imagine it for a moment: You arrive at the beach on a cool refreshing morning, you get to meet other fit and ambitious folks, and all of you enjoy a challenging workout together. The sun is not that strong yet; the cool breeze keeps you fresh, and you get to listen to the waves as you train. Once finished, you feel great, so you grab a quick shower and go about your day, feeling motivated and energized. plan. travel. workout.
If you ever get a chance to visit the Jungle Gym in Tulum, we highly recommend it. It is a unique experience and one you should have at least once on your training journey. The cost for a single entrance is 500 pesos / $30.
Tulum also has a great variety of hotels, either beach or city side. If you prefer to stay close to the beach, make sure to stay at one of the beach clubs. These have excellent facilities and are very safe places to stay.
Just a quick note on Tulum. Tulum has gone through quite a lot of development in recent years and now caters to visitors from the U.S. Tulum may not be to everyone's taste these days, and it is pretty expensive. Do you plan to travel to Mexico? Then you might want to give my travel report from Isla Holbox a try. Prefer the Middle East, the Rixos JBR in Dubai also has a stunning wodden outdoor gymRead More
Aside from being one of the humblest and most charismatic men alive, Dwayne "The Rock" Johnson is also a beast in the gym. Having been in the public spotlight for nearly three decades, the Rock has always had an admirable physique. But despite looking great in the 1990s and early 2000s, Dwayne Johnson is looking ridiculous today. So, many people have been asking themselves; How does this hulk of a man train to have such an amazing physique?
Luckily for you, we will break it down today. Let's dive in. The Gym: His Anchor
Though it may sound cheesy to some, Dwayne "The Rock" Johnson does not see the gym as simply a place to visit for a workout. Instead, the gym is his sanctuary, his anchor. The place that keeps him in line always helps him to remember where he comes from. The gym has been his home when he did not have one, and it continues to be today when he can afford any mansion in the world. Dwayne is the humble, successful, and charismatic man we see today thanks to hard work, determination, and the countless lessons learned in gyms across the US. How the Rock's training Journey began
The Rock first visited a gym when he accompanied his dad – the legendary wrestler Rocky Johnson. He was no older than six, and some of his earliest memories relate to the gyms his father used to train at.
Dwayne officially began training with weights at the age of thirteen, but his parents allowed him to participate in sports years before that. He initially participated in soccer, baseball, gymnastics, and other similar activities. However, once he became a teenager, Dwayne's dad allowed him to start weight training.
By the age of sixteen, Dwayne was well over 6 feet tall and 220 pounds. So it is safe to say that he has fantastic genetics. But despite that, Johnson worked hard in the weight room and got heavily interested in American football. Sadly, his dream of playing professional football was cut short when the Calgary Stampede team dropped Dwayne just two months into his first season. Fun fact, Dwayne plays a retired NFL player in the comedy-drama TV Series Ballers. How (and where) the Rock trains
Dwayne had to switch gears after realizing he would not make it into professional football, leading to his debut in Wrestling in 1996. And well, the rest is history. Today, the Rock is one of the most accomplished actors and entertainers in the world. He's amassed an impressive fortune, and his name opens the doors for him everywhere he goes.
Interestingly, despite his colossal success, Dwayne refuses to step off the gas pedal, and hard work continues to be his anchor. So these days, the Rock gets to enjoy perks he has worked hard for. Specifically, the Rock has a mobile gym, which consists of 40,000 pounds of workout equipment.
Since the Rock travels frequently, crews of many people move his gym and set it up for him. Then, the Rock gets up at 4 or 5 AM and goes to his 'iron paradise.' His training consists of six incredibly demanding workouts per week. Each workout features several exercises and between 30 and 40 working sets. The Rock also takes good care of his aerobic conditioning by running for 30 to 60 minutes per day. plan. travel. workout
Thanks to his incredible work ethic and motivational persona, Dwayne Johnson has positively impacted millions of fans worldwide and Hollywood colleagues such as Kevin Hart and Zac Efron. While The Rock has access to his "iron paradise" even when traveling, we believe our highest GymFactor Score would also be perfect for some like The Rock. Just put the slider to the very right, and you will get the perfect gym in the location you are looking for.Read More