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General Conditioning – Employs concepts that the majority of people need. Proper warm-up, followed by a solid basic training program covering all major muscle groups, ending with a basic and relaxing cool-down period of 5-10 minutes.
Metabolic "PHAT" Enhancement – Peripheral Heart Activity Training or "above and below" the heart. This type of training was coined by Dr. Fred Hatfield decades ago. It entails increasing the metabolism, without keeping toxins (muscle waste/byproducts) in the bloodstream, thus minimizing muscle soreness.

Typically, a compound movement for an upper body exercise is followed immediately by a lower body exercise. This concept decreases the "blood-pooling" or extreme "pump" effect; thus producing a more overall feeling of "euphoria." Core (ab/lower back) movements and light stretching act as a cool-down, followed by very low-intensity cardio of 5-10 minutes.
Interval Ratio Training – This type of training uses several concepts including PHAT, bodybuilding, and core/cardio regimes. These workouts can be done by all fitness levels and are very exciting. Each workout is completely different, has varied intensities, and incorporates all body parts.

An example would be a 10-minute warm-up, followed by an upper body/lower body core movement, then cardio (3:1 ratio, 3 exercises to 1 cardio). You can vary the ratio according to your fitness level and goals.
Bodybuilding – Whether at the amateur or pro level, training specific body parts on specific days for maximal size, strength, and lean tissue gains is the focus.

Traditionally, the "push-pull" concept minimizes stress on joints and enhances the longevity of gains., performing movements that require "pushing" (concentric) away from the body; such as working on chest, shoulders, triceps during the same workout or "pulling" (eccentric) movements for muscles like upper, middle back, biceps, forearms also during the same workout.

Lower body movements are all "pushing" (concentric) except for the "pulling" leg curl movement and can be done in combination with ANY body part or on their own day.

According to "recovery research" and your fitness level, different body parts "recover" at different times. Many "muscle gurus" agree that calves, forearms can be trained every day. Small body parts like triceps, biceps, traps need 2 days of rest, and shoulders, 2-3 days.

Larger groups like chest, upper middle back 3-4 days, and legs 3-5 days, roughly. Abs can be done just about every other day. Some critics feel the most vulnerable body part, the lower back, can use 3-5 days rest.

A variety of "muscle shocking" concepts are employed by intermediate and advanced "bodypumpers." They include giant sets, supersets, forced reps, negative resistence, muscle-confusion principles, heavy / light days, split / double split days, contractile training, and glycolitic "loading" sessions, to name a few.

Typically, with proper rest, nutrition, and recovery time, the average bodybuilder can gain 8-15 lbs. of lean, quality muscle per year.
Flexibility – Stretching is a fundamental way to improve your overall health and increase your fitness level. A consistent flexibility program will improve circulation, improve posture, decrease muscle / joint stiffness or "tension," improve sleep, improve your ability to relax and/or "visualize," and may increase recovery time.

Without a doubt, muscles are more apt to increase their ROM (range of motion) when flexibility exercises are done after the muscle is thoroughly warmed up. Usually stretching near or at the end of your workout is recommended.

Stretching is one of the best ways to get toxins out of the muscle, prevent future injuries, and maintain training longevity.

Several types of stretching are recommended. The safest and most used is static stretching. This type entails slow, deliberate, full ROM (range of motion) movements, usually holding the stretch for 30-60 seconds and repeating several times.

Research shows that stretching before a sport does not decrease injuries as much as after the activity.
CORE – Consists of many different muscles that stabilize the spine, pelvis and shoulders and provide a solid foundation for movement in the extremities.
They include:
  1. Rectus Abdominis ("six-pack")

  2. Erector Spinae (muscles that run from the base of the neck to the lower back)

  3. Multifidus (muscles under the erector spinae muscles)

  4. External/Internal Obliques (muscles on the sides of the abdomen)

  5. Transverse Abdominis (deepest ab muscles under the obliques that wrap around the spine)

  6. Hip Flexors (muscles in front of the pelvis and upper thigh)

  7. Hip Adductors (muscles inside the mid-thigh)

  8. Gluteus Minimus, Medius, and Maximus (muscles on the side and back of the hip)

  9. Hamstrings (muscles behind thigh)

  10. Piriformis (muscles inside the hip)

It's not JUST the abs!

Core or "multi-joint" exercises work best when the torso functions as a solid unit, with the front and back muscles contracting at the same time. These movements can be performed with or without equipment.

Every workout should employ specific CORE variations.

If you haven't already, check out the Introduction to the different training programs offered and make sure to take advantage of the FREE Fitness Evaluation to find out which level you're at and what type of approach would suit you best in order to reach your full potential.

"Nick has been thorough in evaulating our needs and very thoughtful in designing our program.

He has done a remarkable job of explaining exercises and teaching good form. I am now able to perform movements on my own with much better technique.

My girlfriend and I do 90 minutes of Interval Training mixing weights, cardio, and stretching."

Ian Riekes Trivers      

"I actually lost considerable body fat, and I doubled the amount of pushups I could do!

Nick is inspirational, effective, and someone that made me look forward to my workouts!"

Melissa McClure      


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