Intensity, every rep counts!

This is going to be a short blog post, but this is a crucial thing to remember, and to start practicing. Firstly, from looking at how a lot of people train: reading while on the stepper, talking with a mate while doing some bicep curls, almost falling a sleep on the bench press between sets, or just sitting in the leg-press pushing out some easy reps, then  it's not really hard to figure out why people tend to really over complicate their training programs, by putting in far too many exercises, in hope of getting better results.

The problem is, they don't put enough effort and intensity in the lifts that actually matter. I have to say, specially girls have a problem here. It should be mentioned that girls have the ability to recover faster after a set than us guys, and they are usually "good to go" again quickly, but being apparently unaffected after 5 reps of heavy deadlifts, then something is wrong. The issue here is that you have to perform every repetition in each set like it's your last, it should be done with 100% effort, and every rep should be given the same amount of effort. I know that after finishing 6 sets of 4 heavy reps in bench-press, my heart rate is high, I am really tired, and the last thing I want to do is jumping on to some pec-decks, cable cross overs, or other chest exercises. Why? Cause I put everything I had in to that bench-press. Here is some tips to practice intensity in your lifts:

- Tense your fists as hard as possible around the bar, tense your whole body, before and under every rep.
- Instead of doing 5 reps, do 1 rep 5 times. Actually take a short break between every rep, prepare yourself, then lift as hard as possible. Too many people just "go through" their reps, put everything you have in every rep!
- The concentric part of a lift should be as explosive as possible, go slowly down, push HARD up.
- Take a deep breath between every rep, and hold it until your done.
- Rest enough between sets so you can perform 100% every set.
- Get someone, or something to psyche you up =)

You should always have 1, maybe 2 main lifts in your program, which you give special attention. They should be done first, and this is where you really push yourself hard, get it all out. Then do some assisting exercises at the end, and that should be enough! Some of the strongest and fittest men in the world use training templates like 5x5 powerbuilding, the texas method, Westside barbell, etc.. and a program could look like this:
Day one:                  Day two:                                       Day three
Squats                  Squats (easier)                                           Squats
Bench-press      Barbell shoulder press                           Bench-press
Deadlifts                 Chin-ups                                                Olympic lift

Looks like nothing eh? Well, if you really put everything you got in to these lifts, I promise you, you will walk out of the gym feeling pretty busted, and looking forward to a day of rest. People tend to think they have to go to the gym every day. If you are smart, try doing just a simple program of squats, benches, overhead presses, deadlifts, and cleans, going up in weight a little bit every time you train, three days per week, until you get bigger,stronger & faster — or until this simple program quit working.

Some good words from world known strength coach Mark Rippetoe:

"When you start lifting heavy weights, each workout should represent a stress that takes longer to recover from."

"It's necessary to subject the body to increasing amounts of stress at a level that challenges recovery ability so that the adaptations continue". 

So the point of this post is: Start doing some heavier exercises, lift heavier weights with maximum intensity, cut out useless exercises, get good rest, repeat.

It is not lifting weights that makes you big and strong, you get big and strong from recovering from lifting weights. Don't forget this, do a hard workout, and rest!

One set of five is a lot!

Morten

Good "finishers", or something to do on "off days"

You can get pretty bored by doing the same program and routine day out, day in. That's why I like to mix it up a bit with some short, but very intensive finishers after a workout or on the off days. The workouts usually consist of 3-5 exercises, and just powering through them as many times as possible in 10-20minutes. You could say it's very crossfit inspirated, and I don't have anything special against crossfit, it's just that a lot of people doing tends to totally forget their technique and form when performing it. When doing this you should focus 100% on you form, you will get a better training effect from it, because it's harder, and you will spare yourself from injuries. This form of training will really work on your "cardio-strength" or muscular endurance, and doing the reps right will increase your maximum reps in these exercises. It's also a great way to improve your stamina, and boost your fat burning! Ok, so let's see on some samples of routines you can do.

Tabata intervals
One of my favorite finishers are the tabata interval protocole, and it goes like this:
Choose 1-2 exercises (Front squats, burpees, pushups, skipping, inverted rows, sprinting)
Do 20seconds hard work, as many reps as possible, 110% effort.
Rest for 10seconds.
Then do 20seconds of hard work again.
Repeat this 8times, resulting in a 4min work period. When you have finished one exercise, then try a new interval with another exercises. But trust me, one round with burpees and you're dead.

"Up & downs"
This is also a good one, and shouldn't take you long, but it will smash you pretty good.
So you choose 3 exercises, example: Front squats, chin-ups, and pushups.
You start by doing 10 front squats, 3 chin-ups, and 1 pushup.
Without rest, straight to 9 front squats, 3 chin-ups, and 2 pushups.
You are going to continue until you have reached 1 front squat, and 3 pushups. 3 chin-up should always be done in between. This is a great way to practice your chin-up, and increase your maximum reps.

Complexes
This is hard. Complexes can be done as body-weight complexes, with a dumbbell & a barbell.
Choose 4-5 compound movement exercises. Example on a barbell complex:
Deadlift, stiff leg deadlift, bent over rows, shoulder presses, squats.
Perform 10 repititions on each exercise, no rest in between. When you gone through all, rest 60 seconds, and repeat for 4-5times.

AMRAP's (As many rounds as possible)
Been doing a lot of these lately to get my endurance up a bit, cause I really hate running and stuff.
In this routine your are going to perform as many rounds as possible of 3-5exercises in between 10-20minutes.
Try this one:  AMRAP 15min
5 chin-ups / inverted rows
10 burpees
10 med-ball slams from a bench
25 jumping jacks

Or this one:
10 kettle bell swings
200m run
5 burpees

Use your imagination, anything goes. 
We tried a crossfit challenge today, and it's just brutal.
AMRAP 10min:
60 (!!!) Burpees jumping over a barbell
30 Overhead squats with 55kg
10 muscle ups in rings.

I died after 30 burpees, finished my 30 OHS and suprised myself with 8 muscle ups:

Keep it simple and clean, & eat more!!

The good thing by cleaning up your diet is that you can eat so much food!! I am not that guy who likes to time my meals,and eat every 2-3hours, or bring 6-8 food containers with me everywhere. I usually eat when I feel hungry, and keep it to that. One thing I am good with though, is getting in a big meal after my workouts. I don't freak out if I don't get a protein shake before and after training, and really, it's not a big deal at all, as long as you get a good meal within the hour. I eat 3-4 times a day, and when I eat, I eat BIG!

Although I have a lot of protein powder, I almost never use them as shakes. I just have it cause I really like the flavour, and it's a easy and cost effective way to get lots of protein in your diet. I use it for smoothies, coffees, baking, fluffs, and always in my oats =). Under is some of my post-workout meals, train hard, then eat big! :D

Meatza!

500g tuna, veggies, eggs and 500g potatoes

A lot of oats, veggies & eggs

400g potatoes & huge quiche

Protein fluff always

Eating clean means you can have some treats once in a while, and that's good because I really like sweet stuff. Got the best package in the mail today, Norwegian Easter candy! :