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Long time no posts
2007-05-28 05:02:00
Weight Lifting JournalTraining ArticlesI just want to drop everyone a quick line to say hello and that I will be posting again soon. I have been very busy this past week.I have started an internship at Georgia Tech in Atlanta. This is a fantastic opportunity for me. I am working in the strength and conditioning department getting plenty of hands n experience. There are some early mornings but it is worth it in the end.I have also been doing some consulting work for a hockey team. I have put together a 12 week strength and conditioning program that will have them in shape and strong when they hit camp in late August.Between those 2 projects my own workouts and life, I have not had the time or energy to post news and workout. Now that I am in the swing of things I do expect to be posting again soon.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weigh...
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Do you want to build Mass
2007-05-20 17:19:00
Weight Lifting JournalTraining ArticlesMost who lift weights want to get larger. I have not met one person who works out for sport or health that did not want to look like they worked out. Talk all you want about symmetry, shape and definition, but in the final analysis, muscle mass is the defining element of a physique. The mass building equation has three components: a correct diet strategy, hardcore training and supplementation. Getting huge is not complicated, but there are a few tricks that can help you along. Below are 10 tips to help you gain more muscle and get the most out of your training program. 1. Emphasize the Negative Muscle growth is the logical byproduct of muscle contraction. Much emphasis is placed on the concentric phase of a lift where the muscle shortens as it contracts. But the stretching of the muscle during the eccentric, or negative, phase where the muscle lengthens while maintaining tension can directly cause muscle hypertrophy, too. Emphasizing th...
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Shoulders - week A2
2007-05-19 04:45:00
Friday's Weight Training WorkoutShould ersWeight Lifting JournalWarm UpMed ball toss, hang clean and jerk.Smith Shoulder Press5 sets ~ Rest - 2:00180 x 5Not sure how heavy the bar was.Standing Military Press3 - 135 x 6 Compound Set withHammer Curl Then Press3 - 40 x 8Side raise to Front Raise3 - 25 x 5Side Raises3 -20 x 12Rest ~ :30Palms faced forward.Close Grip Bench5 - 185 x 81:30Rope Ext5 - 100 x 12:30Pec Deck Delt Flys3 - 105 x 12Rest - :30All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSWeight Training HypertrophyReturn to weight training Home pagepowerlifting, bodybuilding weight training, powerliftingGo to weight-training Blog HOME
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Back - Week A2
2007-05-17 04:04:00
Back WorkoutWeight Training Journal For WednesdayStarted off today with cleans and split jerks. Did about 10 sets of 3 and 4.Chins5 - 25 x 5, Rest ~ 1:00They were easy today, 35 next week.Bent over Rows4 - 225 x 6, Rest ~ 1:00Seated Rows Close Grip5 - 190 x 10Rest ~ :45Pull Down ~ Close Grip4 - 160 x 12, Rest ~ :45All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Transform Your Weakest Bodyparts Into Your STRONGEST Bodyparts!
2007-05-16 01:16:00
Weight Training ArticlesDaily Specialization Training By Nick Nilsson Experience the power of extremely targeted, high-frequency training. It literally has the power to turn your weakest bodyparts into your best! Everybody has them but nobody wants them. What are they? Stubborn, hard-to-develop bodyparts. For me, it's shoulders, calves and biceps. For you, it may be chest and triceps or perhaps hamstrings and quadriceps. No matter what the part, the solution to it remains the same: specialization! Specialization is a technique that provides highly-targeted training overload to one or more bodyparts. This can be in the form of additional training volume and/or training frequency, i.e. do more sets for it and/or train it more often. Just like medical doctors specialize in certain areas of medicine, you will learn how to specialize on a particular bodypart and excel with it. I'm going to show you a particular specialization program that I'...
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Chest - Week ~ A2
2007-05-15 03:51:00
Weight Training JournalChest WorkoutWeight Lifting Journal for MondayBench5 - 285 x 5, Rest ~ 2:00My last two sets I had a longer rest, I think I would have been 1 shy with just 2:00Incline Dumbbell Press3 sets, Rest ~ 2:00100 x 5First set was 110 for 5Incline Dumbbell Press3 sets, Rest ~ :4565 x 10These were slow on the negative and exploded the concentric portion.Parallel Dips5 sets, Rest ~ :4525 x 8These got hard.Cable cross overs3 sets, Rest ~ :30, 12 reps/setWeight ~ 65All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Week A1 - Back
2007-05-11 04:12:00
Back WorkoutWeight Training Journal For ThursdayChins5 - 25 x 5, Rest ~ 2:00Bent over Rows3 - 205 x 6, Rest ~ 2:00Pull Down ~ Close Grip3 - 200 x 6, Rest ~ 2:00Pull Down ~ Wide Grip Behind Head3 - 140 x 12, Rest ~ :45Seated Rows Close Grip5 - 160 x 12Rest ~ :45Pull Overs3 - 50 x 12, Rest ~ :30These were on a decline bench.This is the first time I have done these and I liked them,next time I will have to use more weightAll the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Week A1- Chest and arms
2007-05-10 02:27:00
Weight Training JournalChest - StrengthWeight Lifting Journal for WednesdayBench - 2 Board Press315 x 2, 345 x 1, 335 x 2, 315 x 5Incline Dumbbell Press3 sets, 85 x 8These were done with elbows in by my side to work the triceps.Supine Med ball Chest Pass3 sets, x 12Bicep Curls3 sets, Rest ~ :30, 12 reps/setWeight ~ 85Hammer Curls3 sets, Rest ~ :30, 8 reps/setWeight ~ 3521's1 set with 55All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Deloading Week ~ Day - 4
2007-05-06 01:17:00
De-loading Week Weight Training Journal For FridayDid a little circuit, doing 20 reps on each exercise.3 minutes rest between sets 3 sets1~ Deep Squats - tried to touch my but to my heels2 ~ Good Mornings3 ~ Cable oblique twists4 ~ Lawn Mower pulls5 ~ Ski jumps - over bench6 ~ Single leg hamstring ball curls7 ~ Stationary lunges - rear foot on swiss ball8 ~ Med ball shoulder press with release9 ~ pike - feet on swiss ball10 - Squats with med ball11 ~ clap push up12 ~ med ball slamsAll the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Deloading Week ~ Day - 3
2007-05-04 20:43:00
De-loading Week Weight Training Journal For ThursdayI am still taking it easy but I thought I would do a little something to help get ready for summer.Bench Dips5 - 110 x 12rest ~ :45Cable Skull Crushers3 - 120 x 10Rest ~ :30Cable Over Head Extensions3 - 90x 10 reps, Rest ~ :30Elbows Out Ext.3 - 35 x 10Rest ~ :45Push Downs3 - 80 x 20Rest ~ :30Barbell Curls5 - 110 x 8Rest ~ :45Incline Dumbbell Curls3 - 40 x 8,Rest ~ :30High Cable Bicep Curls3 - 35 x 20Rest ~ :30All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Deloading Week ~ Day - 2
2007-05-02 22:32:00
Weight Training JournalI took Tuesday off, well for the most part. I went to the track and did a dynamic warm up and a few acceleration runs. That was it.Today was nothing hard either.Started withsplit push jerks, no more then 4 reps per setfinished withsplit snatch for reps of 4 then 2That was it. I was in the gym for about 2 hours but that included lots of warm up and rest.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSReturn to weight training Home pagepowerliftingbodybuilding weight training powerliftingGo to weight-training Blog HOME
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How to Effectively Work and Build The Upper Chest
2007-05-01 23:49:00
Weight Training ArticlesWeight Lifting ArticlesFree Training Article By Nick Nilsson of Better U The upper chest/upper pec area just below the collar bones can be one of the toughest areas of the body to fully develop. The visual, proportional and functional benefits of building up this area are tremendous though! Typcially, when you read about working the upper chest, you will hear a lot about incline exercises such as incline barbell or dumbell presses and incline flyes. While these exercises can be very effective, they don't work well for everybody. If that sounds like you, these are the exercises that you've been looking for. These exercises are especially powerful when used in conjunction with or even supersetted with incline presses or flyes. They will help hit those hard-to-reach upper-pec muscle fibers that are generally not worked with standard incline movements. At the end of this article, you will find links to view pictures of these e...
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Deloading Week
2007-05-01 02:15:00
Weight Training JournalAfter 9 weeks of hypertrophy it is time for a rest. This next week maybe 2 will be deloading weeks. I will still go to the gym but the weight and volume will be less. We grow when we rest, when working out the body is being broken down, so I am taking this time to rest and grow.Today I did some light cleans then a circuit.Deloading circuit.2 sets 60 sec each~ jumping jacks then to med ball squats3 x squat jumps, down and back on BBall court into 100m sprint25 push ups3 x push sled down and back on BBall court25 push ups2 x duck walk down and back on BBall court25 push ups2 x 30 sec ski hops to walking lunge25 push upsAll the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSReturn to weight training Home pagepowerliftingbodybuilding weight training powerliftingGo to weight-training Blog HOME
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Hypertorphy ~ Week C3 - Legs
2007-04-29 18:29:00
Weight Training JournalLegs - Dynamic EffortWeight Lifting JournalSquats12 - 185 x 2Rest ~ :45I paused for a few seconds at the bottom on the safety bars then tried to explode up.Deadlift6 - 225 x 2Rest ~ :45Again I tried to explode out of the bottom.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSReturn to weight training Home pagepowerliftingbodybuilding weight training powerliftingGo to weight-training Blog HOME
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Hypertorphy ~ Week C3 - Arms with Dynamic Chest
2007-04-29 02:25:00
Weight TrainingChest and TricepsWeight Lifting JournalDynamic Bench9 sets 3 x 185, Rest - :45Used 3 different grips, wide, med, and closeClose Grip Bench5 - 225 x 6Rest - 1:30Parallel Dips3 - 45 x 10Rest - :30Cable Over Head Ext.3 - 120 x 10Rest - :30used rope attachment.Push Downs3 - 110 x10 Rest - :30Used rope attachment.Barbell Bicep Curls5 drop sets - 110 x 3 drop to 95 x 6Rest - 1:00All the best in your weight training, powerlifting, and bodybuilding, programs.Jasonpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Great Six-Pack Abs
2007-04-27 16:10:00
Free Weight Training ArticlesCrunch Pulldowns For a Great Six-Pack Scorch your Rectus Abdominus, and get a Six-Pack with the Crunch Pulldown. It will hit those abs in a way they've never been hit before! This is NOT your standard cable crunch! By Nick Nilsson The Crunch Pulldown is a very simple exercise to do, perfect for hitting the abs in a way they're not used to at all. For this one, all you need is a high pulley and a bar attachment. Hook up the bar to the pulley and set a moderate weight on it. You don't want to go too heavy or you won't be able to perform the exercise. After you do it once, you'll get a better idea of how much weight you can use. Lie on your back under the pulley. In my own gym, I have an adjustable-height pulley and have it set a few feet off the ground so all I have to do is reach up and grab the bar. If you have just a regular, unmoveable high pulley, the exercise will work exactly the same way but you'll have to ...

Hypertorphy ~ Week C3 - Shoulders
2007-04-27 02:38:00
Weight TrainingHype rtrophy - Should ersWeight Lifting JournalWarm UpMed ball toss,clean and jerk.Shoulder Press3 sets ~ Rest - 1:30205 x 6200 x 6195 x 4 to 185 x 3 to 135 x 4Standing Military PressRest - 1:003 - 145 x 6 Arnold PressRest - 1:30 Drop setsset 1 - 90 x 4, 70 x 4, 55 x 4Set 2 - x4, x4, x3Set 2 - x4, x3, x5Shrugs 5 sets405 x 12compound set withUpright Rows105 x 8Rest ~ 1:00Cable Side Delt Raise3 - 12 x 12:30Pec Deck Delt Flys3 - 105 x 12Rest - :30AM WorkoutThis morning I did some power lifts.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSWeight Training Hyper trophyReturn to weight training Home pagepowerlifting, bodybuilding weight training, powerliftingGo to weight-training Blog HOME
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Hypertorphy ~ Week C3 - Legs
2007-04-26 01:49:00
Weight Training JournalLegs - Hype rtrophyWeight Lifting JournalThis was my second workout for the day. The first was a light explosive workout. This weight training session was short but I felt it.Deadlift5 - 395 x 3Compound set withSquats5 - 225 x 6Rest ~ 1:30Leg Press5 - 230 x 12Rest ~ one leg to the nextThese were single legged.SLDL5 - 225 x 12Rest ~ :30These were held at the bottom, more for a stretch than anything else.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSReturn to weight training Home pagepowerliftingbodybuilding weight training powerliftingGo to weight-training Blog HOME
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Week C3 - AM Workoukout
2007-04-25 20:54:00
Weight TrainingExplosion WorkWeight Lifting JournalThis is my AM workout. It was nothing too hard just some quick and explosive stuff.Power SnatchI did about 12 sets of 3 reps with light weight.Power Snatch With Split squat3 sets of 6 repsBox Jumps6 sets of 10All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSReturn to weight training Home pagepowerlifting, bodybuilding weight training, powerliftingGo to weight-training Blog HOME
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Hypertorphy ~ Week C3 - Chest
2007-04-25 01:43:00
Weight Training JournalChest Workout - Hype rtrophyToday did not go so well, not sure if it is because I still have sore triceps or because I am starting to burnout. This is my last week of hypertrophy training before I take a break. It looks as though I could use the break.Bench2 - 295 x 53 - 275 x 7Incline Dumbbell Press110x4100 x 6 90x680x670 x7That was it for today. Not what I had in mind but I guess you have to take what you can get.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Hypertorphy ~ Week C3 - Back
2007-04-24 02:53:00
Back - Hype rtrophyWeight Training Journal For MondayBox Squats12- 185 x 2 Rest ~ :45Low box and tried to explode off box.Chins5 - 25 x 6 Rest ~ 1:30Pull Down ~ Wide Grip Behind Head3 - drop set to total 10 reps, Rest ~ :30180 x 2, 160 x 4, 140 x 4Bent over Rows5 - 205 x 4Rest ~ compound Set withSeated Rows Wide Grip5 - 160 x 6Rest ~ :45Pull Down ~ Close Grip3 - 160 x 12, Rest ~ :45did first 6 pulling straight down, 2nd 6 I leaned way back held that position and pulled from there.My triceps are sore from the workout the other day. I hope they will be OK for chest on Tuesday.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Ephedra - Is It Safe And Effective?
2007-04-23 16:01:00
Weight Training ArticlesBy Nick Nilsson Burn fat while you sleep! Eat whatever you want and still lose weight! Don't suffer through hours of grueling exercise to burn fat! You've probably heard all these phrases before but are the fat burners containing ephedra that these claims are attached to really that effective and are they safe? The primary ingredient in fat burners is the herb ephedra, also known as ma huang, or it's manufactured version ephedrine. It has been used in Chinese herbal medicine quite safely and effectively for thousands of years. It is often combined with synthetic or herbal versions of caffeine (e.g. guarana, yerba mate or kola nut) and aspirin (e.g. white willow bark). But does it burn fat? The answer to that question is yes. Ephedra does effectively help the body to preferentially burn fat for energy. But, according to medical studies, there can be side effects, some of which are quite serious. Ephedra works to burn ...
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Hypertorphy ~ Week C2 - Triceps with Dynamic Chest
2007-04-22 03:49:00
Weight TrainingChest and Triceps Weight Lifting JournalSide to Side Push Ups6 sets of 3 reps, Rest - :45I would do a push up and explode over a med ball and back.Push Ups - on ball to Floor6 sets of 4 reps, Rest - :45I would do a push up and explode up onto a med ball, do a push up on the ball exploding and landing back on the floor, that is one rep.Close Grip Bench5 - 205 x 8Rest - :45Cable Skull Crushers3 - 110 x 10Rest - :45Cable Over Head Ext.3 - 120 x 10Rest - :45Push Downs3 - 110 x12 Rest - :30The weight does not mean much with the cable exercises as all cable machines are different. I use a weight that I feel that when I reach my rep range I am done in.All the best in your weight training, powerlifting, and bodybuilding, programs.Jasonpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Hypertorphy ~ Week C2 - Legs
2007-04-21 04:17:00
Weight Training JournalLegs - Hype rtrophyWeight Lifting JournalSquats3 - 295 x 6Rest ~ 1:00Deadlift5 - 385 x 6Rest ~ 1:30I did 3 reps reg then 3 reps sumo style to make one set.Walking Lunge3 - 135 x 8Rest ~ 1:00Leg Press3 - 180 x 12Rest ~ one leg to the nextThese were single legged.Prone Hamstring Curls3 - 180 x 12Rest ~ :30SLDL3 - 185 x 12Rest ~ :30These were held at the bottom, more for a stretch than anything else.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSReturn to weight training Home pagepowerliftingbodybuilding weight training powerliftingGo to weight-training Blog HOME
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Hypertorphy ~ Week C2 - Shoulders
2007-04-19 02:34:00
Weight TrainingHype rtrophy - Should ersWeight Lifting JournalWarm UpToday I did some med ball throws.Shoulder Press3 sets ~ Rest - 1:30195 x 6I was surprised how easy these were. Next week I will cut the rest.Standing Military PressRest - 1:003 - 145 x 6 Arnold PressRest - 1:30 Drop set 90 - 70 - 50set 1 - 90 x 4, 70 x 3, 50 x 5Set 2 - x3, x3, x6Set 2 - x3, x3, x6Upright Rows5 - 135 x 10Rest ~ :45Cable Side Delt Raise3 - 12 x 12:30Pec Deck Delt Flys3 - 105 x 12Rest - :30AM WorkoutThis morning I did a power cleans and rack pulls snatch grip. Below is some video of a few pulls.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSWeight Training Hyper trophyReturn to weight training Home pagepowerlifting, bodybuilding weight training, powerliftingGo to weight-training Blog HOME
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Training Bands by Iron Woody
2007-04-18 16:45:00
By Nick Nilsson High-quality training bands like Iron Woody bands are used by many of the top strength athletes in the world to maximize their power, acceleration and muscle mass. Find out what band training is all about and what it can do for your lifts right now! The first thing most people think about when they hear the phrase "band training" are those thin, aerobic-class/rehab bands...basically a long sheet of latex rubber. It's time for a new perspective on band training that will shatter that thought forever! About a year ago, I started reading a LOT about the training techniques of top powerlifters...the guys who squat in the 1000 lb+ range, bench 600+, and deadlift 700+. NOT your average lifters, to be sure. But my focus in reading about their techniques was not to try and put up huge numbers like that. Because I've got TREMENDOUS respect for the dedication and raw power these men and women possess. I know what kind of training (and eating!) it takes to get to ...
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Hypertorphy ~ Week C2 - Back
2007-04-18 03:28:00
Weight Training JournalBack and Biceps - Hype rtrophyWeight Lifting JournalChins5 - 25 x 6 Rest ~ 1:30These are not getting any easier.Bent over Rows5 - 185 x 5Rest ~ compound Set withSeated Rows Wide Grip5 - 160 x 7Rest ~ 1:00Pull Down ~ Close Grip3 - Drop sets, Rest ~ :45180 x 4 to 170 x 3 to 160 x 4Pull Down ~ Wide Grip3 - 150 x 10, Rest ~ :30on 3rd set went down to 140 x 10Pull Overs3 - 80 x 10, Rest ~ :30Curls Compound Set with Cable Curls5 sets, Rest ~ 1:00Curls, 110 x 4 toCable Curls, 110 x 8All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Week C2 - Monday and a little messed up
2007-04-17 05:50:00
Weight Training JournalChest - HypertrophyWeight Lifting JournalToday was a funny day. I went to the gym twice. In the Am I did snatches both regular and one handed. Here is a few of my lifts. I even included a miss.My second WorkoutBenchRest ~ 1:30 @275lbsFor the bench today I did 5 sets of:3 x 3reps with 20 seconds rest after 3rd rep.that was it for chestAfter that I did some push ups, body weight squats, and a few other things like that.Not the best day, maybe I needed more rest.All the best in your weight training, powerlifting, and bodybuilding, programs.Jason, CSCSpowerliftingbodybuilding weight training powerliftingReturn to weight training Home pageGo to weight-training Blog HOME
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Killer Workout part 2
2007-04-16 12:14:00
Weight Training ArticlesWeight Lifting ArticlesFree Training Article By Nick Nilsson of Better UHOW TO DO IT: This technique is best done at a time when your gym is not very crowded. You're basically going to be hogging a single exercise area for the entire 45-minute workout. First, select a compound exercise to work with. We'll use the bench press as an example here. In actuality, you can use this technique with almost any exercise, whether it be compound or isolation (single joint). I refer to this as Compound Exercise Overload because it's most effective when done using a compound exercise like presses, rows, deadlifts, squats, etc. Isolation exercises can be used, but the effects won't be quite the same. So get your exercise set up. If you're doing bench press, I HIGHLY recommend doing it in the power rack with the rails set up. That will allow you to use maximum weights without having to worry about being crushed or having to use a spott...
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Killer Workout Part 1
2007-04-15 21:58:00
Weight Training ArticlesWeight Lifting ArticlesFree Training Article By Nick Nilsson of Better U Right now, I'm going to unveil to you one of THE single most powerful training techniques that I've EVER discovered for making rapid gains in strength in a single exercise. It's elegant in its simplicity, brutal in its execution but quite literally ASTONISHING in its effectiveness. I'll tell you right now, this will blow the doors off any preconceived notions you might have about training volume and how the body can respond and adapt to it. Now, the very first time I came up with this technique, I used it to do dumbell shoulder presses. It was a Friday afternoon workout, and I did a set of presses with a pair of 60 lb dumbbells. I was able to do 8 reps with them. But on Monday, only a few days later, I pressed 80 LB dumbbells for 11 REPS - same exercise, and using strict form. That was a 25% increase in strength in only a matter of 4 days! So what...
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