Fitness Blog for Strength

Today I will be reviewing the blog of the person that popularized the 5x5 workout.  The author that fueled this cultural trend goes by the name Mehdi, and he has the strength to back up his program.  His blog can be found at this link.  Mehdi has incredible blogs because he shows that strength is added overtime, not overnight.  The program of 5x5 starts low, and it consists of progressive overload every week. 

 For example, you may start by bench pressing the bar for 5 reps and the following week you may add 5 lbs.  This is done until your progress slows, then you are to either deload or start a new program.  5x5 is a great starter program because it teaches you to use proper form as it starts with low weight.  The 5x5 workout consists of a few main exercises, namely: the squat, deadlift, bench press, bent over row, and overhead press.  The workout is as it sounds, you will perform 5 sets for 5 reps, which results in 25 reps.  The workout is only 3 days a week, and you will perform three of the above workouts every workout.  This makes the workout extremely quick, usually lasting only 45 minutes.  The squat is performed every workout as it is not taxing on the central nervous system, unlike the deadlift.  The deadlift will be performed once per week.  This is a great beginners workout and it can significantly improve your strength in a short time period as it concentrates completely on compound lifts.  This will increase growth hormone, making your entire body strong.  This workout can also be shown on Mehdi's Youtube channel.

Review of Illinois State's Fitness Center

Today I think it is only fair that I give a review of Illinois State's fitness center.  I am finally about to graduate from Illinois State and I have been attending this gym for 3 years now (I transferred here as a Sophomore).


Upon entering the rec, you will be greeted by the staff where you will then show them your ID.  The staff is often extremely friendly and they will most definitely help you if you have any problems (remember, you can only forget your ID once per semester).  Also, upon walking into the fitness center you will also notice they have Jamba Juice, which is a great for after workouts.

As for the fitness center itself, I say it is great.  They have just about all of the equipment that you could ever ask for at a fitness facility.  They have plenty squat racks, benches, dumbbells, treadmills, etc.  They literally have just about anything you could ever ask for.  The rec did change one thing this year that I do not like however.  Instead of having the dumbbell rack against the mirror, they moved it out towards the bench press.  This has made the rec a lot more cluttered and this is the one problem I have.

The rec is also often extremely crowded, which is why it is important to come at certain times.  I will often try to work out Friday-Sunday because I have found that these are the least busy days.  Also, it is probably wise to try to get to the gym before 4 pm, or else you will have a hard time completing your workout in a timely manner.

Overall, my only complaint is that it can often times feel cluttered and so many people go to the gym.  The equipment however is great and it has everything you could ever ask for in a gym.  It is also conveniently located next to the quad, so it is never too far of a walk for anyone.

In the past 3 years that I have gone to this school, I would give the rec an 8/10.  The only reason it is not a 10/10 is because it is often cluttered and you have to schedule around when people will be there.  Information on the rec can be found here.

My Top 3 Summer Workouts

As summer is quickly approaching, I think it is important to spend a little less time in the gym and a little more time outside enjoying the weather.  I think working out outside is great and it can be a new change of pace.  In this post, I will be introducing 3 of my favorite summer workouts.

1.  Outdoor plyometrics:  The idea of plyometrics is to produce an action as quickly as possible, as plyometrics will work your fast twitch muscles.  So for example, you will try to jump as high as you can, or sprint as fast as you can.  The point of plyometrics is not to tire you out, but to train you muscles to react as quickly as possible.  Many different variations of plyometrics can be constructed to create an effective workout.  For example:
1. Jump Rope
2. Box Jumps
3. Depth Jumps
4. Long Jumps
5. Sprints

If you are interested in becoming faster and more explosive, you can also check out this post by Lee Boyce called   THE 9 BEST PLYOMETRICS EXERCISES FOR MUSCLE

2.  Running:  Many people still run indoors during the summer and I don't understand why.  Running in nature can be a great way to clear your mind and it can be therapeutic for many.  My favorite thing to do is to find a large hill, and I will run up and down it for sets.  Once I am done, I will finish by jogging at a steady pace and looking at nature.

3. Swimming:  Nothing sounds more summer-like than swimming.  Many people don't know, but swimming is an absolutely great exercise and it burns even more calories than running.  If you have access to a pool, then you should without a doubt give swimming a try.  Not only will you be burning calories faster than basically any other workout, but you will also be getting a great tan.

I am also providing a link to a website that provides details about 10 cardio exercises that burn more calories than running that comes from Men's Health.

Review of Jonnie Candito

JONNIE CANDITO! Fitness tips and advice!  Subscribe to him on Youtube!  One of the strongest people in the world!   check out his channel!

Today I will be talking about a very popular person in the fitness community whom has a very strong Youtube following.  His name is Jonnie Candito and he is a powerlifter and he also posts useful information for people that are looking to become stronger.



Jonnie Candito focuses a lot on strength training.  At times he will post other informational videos on an array of topics, but you can expect a lot of his videos to focus on strength.  A lot of the time these videos will be focused on himself and what works specifically for him.  Over the years, his followers have been able to track his progress as he has had many ups and downs in his fitness journey.

I think if anyone is looking to become stronger, than they should subscribe to Jonnie Candito on Youtube.  Not only does he offer online videos, but he also offers a strength training program that you can use.  I have seen and used the program and overall I think it is one of the best programs I have used.  The program focuses a lot on volume and keeping thing simple.  Each day you will focus on a main strength movement, such as the squat, deadlift, or bench.  From there, you will follow it with a list of possible accessory exercises for that given day.

If I were to give a recommendation of anyone to subscribe to on Youtube for the fitness industry, it would be Jonnie Candito.  He is young, motivated, intelligent, and he walks the walk.

Jonnie Candito's training program is provided in this link

Must Buy Products!

Today I will be going over two products that I 100% think you should buy.  I have talked about Eric Cressey in the past, with his 16 week strength book.  That book was called "Maximum Strength" and it was a 16 week plan to becoming stronger.  That book offered variations in frequency, volume, planning, exercises, reps/sets, and it offered deloads.  Overall, it is an absolute must purchase.  However, if you are looking for an even more advanced/updated version of that book then you should definitely check out   This is an updated version of his 16 week maximum strength book and it could be a great purchase if you see that your results are slowing.  Eric Cressey is a leader in the strength training community and his newest addition, "Show and Go Training" will without a doubt improve your strength beyond any other products you purchase. Click Here! to buy now!


















The next product that I find to have value is a product that will allow you to unlock your hip flexors.  Tight hip flexors can cause a ton of problems, such as back pain, poor mobility, and a loss of strength.  If you are able to improve the flexibility in your hip flexors, you will see your squat numbers fly through the roof, along with your deadlift.   Again, in order to truly improve your strength, you must have the flexibility to go along with it.  If you are to buy both of these products listed above, you will soon have the strength you could only dream of.  Not only that, but you're body will thank you because you will get rid of all of those aches and pains you have. Click Here! to buy now!

Top 3 Supplements For Strength

Supplements

Today I will be going over the top 3 supplements you should be taking if you are interested in becoming stronger.  Note: It is not necessary to take supplements to get stronger.  Every once in a while I will take a few months off of supplements, but I feel like my progress usually isn't as great when I am cycling off of the supplements.  If you want to become stronger in a more efficient manner, these three supplements will do just that for you.  These products can all be bought from GNC.



1. The first supplement that I am going to recommend is protein from Optimum Nutrition.  This protein can be found at a variety of places, but I will usually buy this product at GNC.  If you are a member at GNC, you will even get a discounted price when purchasing.  The reason I chose this protein from GNC as the greatest supplement for strength increases is because protein is what is going to build muscle.  If your protein intake is too low, then you just won't gain as much muscle.  Optimum Nutrition's protein is great because it does not have a ton of filler ingredients like a lot of other suppliers have.  This protein is 100% whey, which means that it contains more BCAA's (branched chain amino acids) than any other form of protein, which will increase muscle protein synthesis.  This protein is going to give you your greatest bang for your buck.














2.  The next supplement that I am going to recommend is a pre-workout.  There are many different types of pre-workouts on the market. I find that pre-workouts can help to create motivation to go to the gym on days that you are feeling lazy.  I have experimented with pre-workouts such as C4, Jack3d, coffee, and Muscle Pharm Assault.  If you are looking for a pre-workout that is going to be the cheapest for you, then a simple cup of coffee before hitting the gym can be a great idea.  The problem that coffee may have though is that it has the tendency to dehydrate you.  If you are able to keep a bottle of water with you at all times during the gym, you should be fine.  If you are looking for something a little stronger than coffee, then I would recommend Muscle Pharm Assault.  This is the healthiest pre-workout of all of the ones I have listed above.  This pre-workout is FDA approved and NCAA approved, making it one of the healthier pre-workouts.  All in all, if you are looking to take your workout to the next level, it would be wise to invest in either some coffee of some Muscle Pharm Assault.  Since I am currently a college student, I don't have too much money.  I will usually make a cup of coffee before going to the gym and I think it works great for me.
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3. The first supplement that I am going to recommend is creatine monohydrate.  There is a lot of conversation that goes along with whether or not to take creatine.  Some say that it has negative effects on your long term health, or that your body will become accustomed to the creatine (your body actually produces creatine naturally) and others will say that creatine is completely safe.  Research has been done and it has been scientifically proven that creatine will make you stronger.  My advice would be to start off taking 5 grams a day and continue this for two months.  Once those two months are over, cycle off of it for another two months, then continue taking it again.  The best brand of creatine monohydrate to get is from GNC, and you can either get the pill form or the flavorless mix.  I will usually buy the flavorless mix and then mix it in with my protein shakes after a workout.

Recommendation Of Liquid Chalk

A Must Use Product


Today I am going to focus on a product that will take your strength through the roof.  I have talked about it on one of my pages, but I can't emphasize it's importance.  The product I am talking about is liquid chalk.  This product comes in a small tube that can easily be carried around in your gym bag.  It also only costs $8.00.  The reason I recommend this product so often is because the thing that holds most people back in the deadlift is their grip.

Most of the times, people will have no problem lifting the weight, but you will notice that peoples grips will fail.  Especially at commercial gyms, the bars will often times be extremely slippery.  The only way to combat this is with chalk.  If your gym allows the use of real chalk, then you should definitely use that.  Since most gyms don't allow the use of real chalk though, liquid chalk is your next best bet.  You can probably imagine that it would be difficult to hold 400 + pounds in your hands, but some people are so strong that they do it for multiple reps.

This is why liquid chalk is so important!  The way to get stronger is with reps.  If your grip is holding you back, you will never get in your rep work.  There is no feeling worse than knowing you can complete all of your reps, but the bar is slipping out of your hands.  I struggled with this for years until I came across liquid chalk.  I couldn't believe how much it helped my grip and because of this my strength increased instantly.

Again, for anyone interested in liquid chalk (I highly recommend it) I will provide the link right here.  You will no longer have to worry about your grip holding back your deadlift.



Now that you have your liquid chalk, you should think about buying one more product.  That product comes from Everyday Fitness and it is a phone case for your new iPhone Plus 6.  Accidents happen while working out.  Your headphones get tangled on your pants while deadlifting, benching, or squatting, and the next thing you know your phone is shattered on the ground.  Get Everyday Fitness' phone case to protect your phone during your toughest sets.  Buy it here