Tag Archives: Workouts

To lift Or Not To Lift

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The purpose of this study was to determine the influence of transiently elevated endogenous hormone concentrations during exercise on strength training adaptations. Ten subjects performed four unilateral strength training session per week on the elbow flexors for 11 weeks. During two of the weekly sessions, leg exercises were performed to acutely increase the systemic anabolic hormone concentration immediately before the exercises for one of the elbow flexors.On the two other weekly training sessions, the contralateral elbow flexors were trained without prior leg exercises. By randomizing one arm of the subjects to serve as a control and the other as experimental, both conditions have the same nutritional and genetic environment. Serum testosterone and growth hormone was significantly increased during said  training session, while no hormonal changes occurred in the previous session. Both sessions  increased 1RM in biceps curl, peak power in elbow flexors at 30 and 60% of 1RM, and muscle volume of the elbow flexors In conclusion, performing leg exercises prior to arm exercises, and thereby increasing the levels of serum testosterone and growth hormone, induced superior strength training adaptations compared to arm training without acute elevation of hormones. Ps Get your weight training on because it’s benefits are superior to none-other . Get Your tough Spot On.


The Only Easy Day Was Yesterday

 

The Only Easy Day was Yesterday Try below If You Dare send us your times Toughspotgym@gmail.com get your Tough Spot On

Treadmill (10% incline/10 mph) 30 seconds
Tough Spot Bar Squat( PVC pipe) 10 rep
Wide-Grip Pull-Up 10 reps
Double-Under Jump (jump rope) 20 reps
Heavy Bag Twirl 5 reps
Box Jump 20 reps
 Jump (jump rope) 20 reps
Punching bag Clean and Press 10 reps

Start from the top of the list and work your way down as fast as possible while maintaining good form on each exercise. There’s no scheduled rest. Perform the sequence 10 times total, noting your time after the final sandbag clean and press


Unleash The Beast From Within

Training methods have changed dramatically in the last 10 years & for the better if I might say so myself. We are talking about unconventional training apparatus & routines, like heavy ropes, tyres, prowlers, rocks , kettlebells, sandbags, medicine balls together with body weight exercises. We at The Tough Spot Gym incorporate all the above to give our Tough Spotters a variety not to mention keep them on their toes. You might ask why I keep going on about this ? Because the results are there, research with trial & error have shown our body does not know muscle it knows movement. Unconventional training routines & workouts are usually known as caveman / cavewoman workouts. Let me elaborate a little on this in regards to using compound versus isolation exercises. Compound exercises are exercises that use more than one muscle group & run multiple joints in opposition to isolation exercises that limit one joint & one muscle group. An example of a multiple joint exercise would be the traditional squat, strengthening quadriceps,hamstrings, hip flexors & gluteus & working through the hip & knee-joint at the same time. A typical isolation exercise would be a preacher curl or dumbbell biceps curls that targets biceps & only moves the elbow joint. Even today still in gyms across our great nation we see the same thing day in day out an overweight guy walks on the treadmill for 4 minutes, then hits the chest press for a few sets, then he grabs the curl bar, stares into the mirror , then cranks out 2 sets of bicep curls. When he is done with that he grabs a squishy mat to do a few reps of crunches. If this sounds like you, you’re  in for a rude awakening ….. when you try our KATMA Strength & Conditioning Guide or take one of our group classes. You will learn to UNLEASH THE BEAST FROM WITHIN………


Functional Training: What it is and why you need to be doing it!

functional“Functional training” has become one of the buzz words in the health and fitness industry in the last several years.  So, what is functional training?  Functional training involves exercising the body in ways that prepare it for activities of daily living.  Physical therapists were the original teachers of functional training, as the method is used to help patients recover from injuries or surgeries and return to their normal activities that they need to perform at home and work.  In the context of the fitness world, functional training helps you to be able to perform activities of daily living safely and more efficiently.  If your typical activities involve sports, functional training can also be applied to help you improve certain skills that you use in the sport.

Functional exercises tend to involve multiple joints and muscles.  Most functional training is performed while weight-bearing and likely involves muscles of the hip flexors, abdomen, and back.  A great example of a functional exercise is the squat.  The squat involves both the hip and the knee joints and activates the primary muscles of the quadriceps, hamstrings, and gluteus maximus.  As secondary stabilizer muscles, the erector spinae, transverse abdominus, abductors, adductors, and calf muscles are also activated with the squat.  The squat can easily be applied to daily activity as it mimics being able to sit down and get back up.  There are numerous types of functional exercises, including the deadlift, pull-up, push-up, lunge, kettlebell swing, and any number of compound movements, such as a squat to overhead press.

Exercises that are performed on machines tend to be at the lower end of the functional training continuum because machines isolate muscles and joints.  That is not to say that machines should never be incorporated into workouts, as there are good uses for isolating muscles at times.  However, if you are hoping to strengthen your body in a way that allows you to apply the strength to your everyday life, you definitely need to incorporate some functional training into your workouts.  Come check us out at the Tough Spot Gym to learn more about functional training!


Tough Spot Gym New Year Resolution 2013 Fit In Fitness

The evidence is in for fitness. Regular exercise has been associated with more health benefits than anything else known to man. Studies show that it reduces the risk of some cancers, increases longevity, helps achieve and maintain weight loss, enhances mood, lowers blood pressure, and even improves arthritis. In short, exercise keeps you healthy and makes you look and feel better. Why not make this the time to start getting in shape for your New Year make your New Year a Tough Spot Gym Fit year go hardcore release the Beast from within make KATMA Strength & Conditioning Guide your #1 stocking stuffer.


The Tough Spot Gym Spotters Crushing A WorkOut


Spotter Katy

Spotter Katy is co-owner of the Tough Spot Gym.  She is a life-long athlete and a dedicated coach.  Spotter Katy is certified through the American College of Sports Medicine (ACSM) as a personal trainer and a health and fitness specialist.  In addition to her love for weightlifting, she is a yoga-enthusiast, a runner, and a Crossfitter.  Spotter Katy also has a special interest in nutrition and enjoys assisting others in transitioning to a healthier diet.  The video below includes a sample of the types of training methods used at the Tough Spot Gym.


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