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