Don’t Call It a Comeback:  Full Body Workouts are Back in Style!

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Back in the day (which was a Tuesday in case you’re wondering) before Arnold hit the scene and changed the entire fitness universe, everyone who was anyone in the fitness world trained using full-body workouts.
Back in the day (which was a Tuesday in case you’re wondering) before Arnold hit the scene and changed the entire fitness universe, everyone who was anyone in the fitness world trained using full-body workouts.  totrongmen, old-school bodybuilders and fitness enthusiasts opted to train each bodypart 3 to 4 times per week using full body routines.I should probably back up for a second and explain the difference between full body and split routines (which are currently the flavor of the day).  Full body is hitting each major muscle group with 1 or 2 exercises during one training session.  Usually the focus is on basic compound movements with 1 or 2 accessory movements for bigger bodyparts.  I’ll show you an example of this at the end of the article.  Split routines are what most magazines and fitness celebs promote and it looks like the typical Chest on Monday, Back on Tuesday, Arms on Wednesday routine.  The workouts are targeted around one bodypart with higher volume and more exercises for that bodypart.  

You’re probably wondering “If total body workouts used to be all the rage – why did they get replaced with split routines?”  The brutally honest truth is that performance enhancing drugs (steroids) took over around the time of Arnold and everyone started hammering one to 3 bodyparts per day and then resting that bodypart for 5-7 days before training it again.  However, guys like Arnold would train 2-3 body parts in the morning and then 2-3 different body parts at night so he was actually doing somewhat of a full body routine.  In fact, Arnold has been quoted saying that full body routines are extremely effective and that he built most of his initial muscle mass doing full body.  

The first tremendous benefit of full body routines is that by training your full body 3-4 times per week you send a muscle-building signal more frequently than training each bodypart once per week.  However, steroids put the user in a muscle-building state pretty much 24/7 so the need to train more frequently just isn’t there.  Some bodybuilders (google Mike Mentzer) have done full body and have had tremendous results.  Think about construction workers who perform manual labor each day.  They tend to develop incredible strength and muscle density just by stimulating the same muscle groups each day.  

The second benefit of full body workouts is that they burn more calories – thus if you’re trying to burn body fat you end up getting more for your investment.  Think about it.  If you do squats, pull-ups, dips, overhead press and barbell curls for a full body routine versus doing just biceps and triceps on “Arm Day” – you’re going to burn a ton more calories!  

Full body routines can also provide more total volume of training each week.  Let’s say you have been doing the basic “Chest on Mondays” routine and your chest routine consists of 5 exercises of 4 sets each.  That’s 20 total sets.  Full body routines performed 4 times per week gives you the chance to break up the volume into 4 different workouts.  So instead of hitting chest one time per week for 20 sets – you can do 10 sets (2 exercises of 5 sets) 4 times per week!  That’s 40 total sets versus 20.  Crazy huh?  This means that weak bodyparts can be brought up a lot faster (gainz!).

Finally, full body routines allow you to enjoy more time outside the gym.  If you’ve been doing the standard 5 or 6 day split – you could cut back to 3 days of full body and leave yourself plenty of time to do other things related to fitness or increase productivity in other areas of your life.  I don’t know about you – but what’s the point of looking awesome if you can’t enjoy life too?

Ok so what would a full body workout look like?  Let’s say you wanted to bring up your back and shoulders…well here’s an example of how you could set that up.

  1. Pull-ups 5 sets of 8-10
  2. Standing Overhead Press 6 sets of 10-12
  3. Dumbbell Rows 4 sets of 8-10 each arm
  4. Incline Dumbbell Press 5 sets of 10-12
  5. Leg Press 4 sets of 12-15
  6. Lying Leg Curls 3 sets of 12-15
  7. Incline Dumbbell Flys 4 sets of 10
  8. Arms Superset: Bicep Dumbbell Curls 4 sets of 8-10 superset with Dips 4 sets of 8-10

Abs can be trained on off days along with cardio!  Pretty simple right?

I hope this article at least makes you ponder the idea of full body workouts.  I strongly encourage you to start doing your own research to maximize your time spent in the gym.  Total body workouts are making a comeback – don’t believe me?  Just watch!

Beauty and the Beast – The No- Nonsense Guide to Strength and Cardio Training 

Josiah Novak
Just a few short years ago it was a rare occurrence to walk into a gym and have to wait for a squat rack or a deadlift platform.  These days, thanks to Cross-Fit and social media, everyone and their mom (literally) are doing strength training and powerlifting exercises which means the line for the power rack looks similar to Starbucks on a Monday morning.  

However, even with strength training being all the rage these days – there’s still a big portion of gym goers who aren’t ready to abandon their beloved cardio routine.  Like an ex who you just can’t quit – there’s a longing to keep “shredding” fat and pursuing the aesthetic look.  

Well – there’s good news.  I mean really good news.  You can pursue strength and power while still obtaining that tight and toned physique.  You can still pump out some high rep training or sweat buckets doing HIIT cardio while having a strong and powerful body.

The trick is knowing to how properly set up your programming and periodization while manipulating your total volume, intensity and frequency of training to properly fit your goals.  WAIT….what the heck did I just say?  Ok…let’s keep it simple.  In order to hit your goals – you just need a little common sense and some real truth to keep things moving towards your ultimate physique goals.  

Why Should You Want to Be Strong and Powerful?  

People often throw around the word “functional” when it comes to modern training.  The idea is that we should be doing more movements that translate to everyday life.  Picking up things, pulling our body weight over things, holding our kids, etc. are all things that we need to be able to do throughout our daily life – therefore training for “functionality” is a smart idea.

But how the heck do we perform functional training?  Well, a good place to start is by getting really strong.  Think about it.  If we are strong and powerful that will translate really well to everyday life.  Our posture will improve (core strength), we can move things easily (pick up cars if someone is trapped – ok maybe that’s just a movie), and other random life occurrences that require strength.  

Ladies- before you say “I don’t want to be too big or bulky” – the truth is that being strong actually builds curves.  Trust me on this one.  Adding some strength and power training to your routine can build your butt, hamstrings, and tighten up your arms and abs.  Can I get an amen?!?

How to Set Up Strength and Power Training
Ok so you’re down with some good ol’ fashion strength training and you’re ready to start lifting heavy things.  Well slow down champ – let’s map this thing out.

First, we need to understand that building strength and power is a skillset that we must teach our bodies.  That means we need to become masters of proper form as well improve our mobility and flexibility (our body’s ability to move naturally through movements).  For people who enjoy reading I suggest picking up a copy of “Becoming a Supple Leopard” by Dr. Kelly Starrett.

Mastering the form of key movements such as the squat, deadlift, bench press and standing overhead press will pay dividends for your entire training lifetime.  Proper form will also help prevent injuries.  Becoming more mobile and flexible will help decrease aches and pains as well as help you push through strength plateaus.  

With strength and power as our primary goal it’s important to structure your training to maximize recovery and help you bring tons of energy to each training session.  I suggest training your power lifts (squats, deadlifts, overhead press and chest press) each on their own separate days.  Or if you can only train 3 days per week I would suggest picking 3 of the 4 movements and focusing on those for 4-6 weeks before swapping one out for another.  

Since we are looking to progressively build strength we should move our cardio and accessory work (arms, calves, abs) to a separate day or move that work to the latter half of our workout.  This maximizes our focus and energy around the strength days in our program without completely ignoring the aesthetic side of the equation.

Another trick is to avoid training to failure on all your sets.  Training to absolute failure on each set will tax your nervous system.  I suggest picking your spots and pushing to failure on the last set of 1 or 2 main exercises per workout.  This also ensures that you complete your target reps and sets each workout instead of getting completely burned out by hitting failure on all your sets.  

Power training is a form of strength training that should be included as well.  Power training involves working on the speed and execution of your main lifts.  For example, a power focused day centered around deadlifts would have you focusing on the speed of your lift (with perfect form).  Each week you’d attempt to lift the same weight faster and more efficiently so that on your strength days the real heavy weight is lifted with greater ease.  

How Should Cardio be Incorporated on a Strength Training Plan?

A good rule of thumb for cardio when focusing on strength is to limit cardio to 25-50% of the total time training with weights for the week.   So if your weight training totals 4 hours per week I’d suggest no more than 1-2 hours total time doing cardio.  

The type of cardio you do on a strength focused routine should help maximize your goal of building strength while keeping an aesthetic physique and healthy heart/lungs.  A good tip is to utilize cardio that uses similar body parts being trained on a specific day.  For example on your squat focused day you might end your session with bike sprints.  On your bench press day a good strategy would be to use battle ropes or do burpees.

Notice I haven’t mentioned any long duration medium intensity cardio like the 45-60 minute sessions on the stepmill that most people do when trying to cut fat.  The reason I suggest avoiding that type of cardio when focused on building strength is due to the fact that doing that type of cardio will tax your energy reserves and hinder your strength gains.  

Instead opt for short duration – high intensity cardio to end your workouts.  On days in between its completely fine to go on long walks, but keep the intensity low!   Use the recovery days for stretching, low intensity cardio, meditation and fueling up for the next day’s strength workout!

Incorporating Strength Training into Aesthetic Based Training

Whether you want to look like Thor, Kim K, a fitness cover model, Brad Pitt in Fight Club, J-Lo or any other “ideal” body – there’s always a benefit to including some strength training.  If your primary goal is aesthetics (looking awesome) then it’s a good idea to add some strength based work a couple times per week.  

If you’re focused on losing body fat adding some lower rep strength and power training can help your body hold onto muscle as you torch body fat.  This is incredibly helpful when it comes to keeping your metabolism running super high, maintaining a tight and toned look and burning fat with ease.  You can add some low rep sets to your deadlifts, squats and presses a couple times per week to start – this will help maintain strength on a cut.  

It’s important to remember that when we are focused on losing fat and building a lean physique our calories will be lower, thus our energy will be less than when we are focused on building muscle and taking in more calories.  Therefore, you shouldn’t get frustrated if you aren’t adding a ton of weight to the bar each week.  In some cases you may have to go lighter or just maintain your previous best weight and reps.  Don’t get discouraged, instead remember to focus on form and efficiency of the lifts.  

The Final Word

Strength Training and Training for Aesthetics don’t have to be separated.  You can have some of each to create a unique recipe for your specific goals.  It’s a good idea to focus on one or the other while keeping small parts of the other side included to maximize results.  The truth is that you can be a beautiful beast!

To get more tips on working out and how to maximize your gym time – make sure to join my Famous Daily Email List!

How Successful Men Start Their Day 

Josiah Novak
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“Are you a morning person?”

The lady at the grocery checkout asked me this as I was buying
formula and pampers at 6am

I’ve always hated that question.


“Are you a morning person?”

The lady at the grocery checkout asked me this as I was buying
formula and pampers at 6am

I’ve always hated that question.

I don’t think there is a such thing as a morning person

In fact, I think people who dominate life tend to CHOOSE
their outcomes versus relying on their natural feelings.

For most people mornings SUCK…they’re tired, groggy and,
let’s face it, headed to jobs that they hate.

I don’t blame them for being sort of pissy in the morning.

It sure doesn’t help that they hate how they look in the mirror
and their energy levels suck because of poor diets.

So how do LEAN BADASSES start their day?

How do you BECOME a “morning person”??

Well, my friend, let me show you the way…

Btw, here’s a chance to grab my MAN Diet Checklist to
help you start your morning right:

After speaking to folks who maintain a healthy bodyfat and kick
major butt in life…there are 4 things that their mornings have in common:

1. Peace

Meditate, pray, relax, etc.  Whatever you call it – spend some time in peace
and quiet to help calm your brain before starting the day.

2. Exercise

Go for a walk, do some push-ups or crunches, or even hit
the gym if you have the time.  This helps pump up
your energy for the rest of the day and burns a few hundred
calories to give you a head-start

3. Hydrate

Get the water flowing through your veins my man.  Don’t skip
out on re-fueling after a long night’s sleep of no water.  Staying
hydrated can help keep you sharp and focused.

4. Learn

Spend some time on personal development. This could
be a book, a podcast, or a webinar (I’m hosting one soon
by the way).  Something that teaches you valuable information
is crucial to keeping your mind in the game.

You might be saying “I don’t have that kind of time in the morning”

DUDE

Yes you do.

Wake up earlier.

The badass who has a six-pack, a stellar career, a strong spiritual life,
and friends and family who he loves says SCREW the alarm clock.

Thats part of why I tell my clients to MAKE time.

Don’t wait for free time…there’s no such thing.

If you need a blueprint on how to start your day:

The MAN Diet Checklist is a great place to start.

You’ll get a blueprint on how to kick start your metabolism
and have incredible energy all day long.

​The link to grab it for no charge is below:

3 Fun Facts That Will Help You Lean Out

Josiah Novak

​It always makes me laugh when fitness people throw around

“Facts” about getting in shape.

Especially when it’s a load of crap…

It gets me itching to spread REAL info

That will actually HELP you.

That’s what we’re all about around these parts.

RESULTS amigos…RESULTS.  Meaning…less fat, more muscle…

more time with the family

More trips without the fear of falling off track

More dinners with friends 

More drinks with your girl.

More sex with your wife 

More confidence

Ok..ok…I’m getting carried away – somebody stop me!

Ok the facts…

1) Eating every 2-3 hours DOES NOT speed up your metabolism

Sweet stuff right?  You don’t need to pull over on the highway to 
eat your meals anymore.

The key is eating the right amount of calories per day to keep 
a healthy metabolism – the number of meals it takes to get there…

is up to you amigo. 

2) You don’t have to kill yourself in the gym every time

In fact you should slowly scale up your intensity in your workouts

Also focusing on building strength for 3-4 week chunks is 

a great way to improve your body

Killing yourself in the gym might feel good, but long term it can

stall your gains by burning out your central nervous system

I’ll save you the boring science…

But it pays to vary your intensity.

Save the crazy stuff for the last 3-4 weeks before a big vacation or 

pool season 🙂

3) You can eat food right before bed (or even in bed if you prefer) 

Yep, great news…the body doesn’t store fat at night.

I still am shocked when I see people preaching “No carbs at night”

Assuming your calories are under control…you can eat in bed 

While you watch Game of Thrones 

Or the game.

Sweet deal huh bro?

Here’s a few more quick hitters…. if you have questions shoot me an email back

– Low fat diets and low carb diets should be used sparingly 
and to be honest…rarely are a good idea.

-Control you calories – figure out how many calories 
you need to maintain your weight (I can help with this)
and subtract a few hundred from that

-Adding muscle burns more calories and makes it
easier to lean down

Alrighty compadres – that’s all I got for you today…

I’m taking new clients starting July 15th.

The waiting list is filling up fast.

If you’re interested in getting your fitness plan on track…

Here’s the link to fill out the application.

Cheers,

Josiah

P.S. My new membership site is almost ready to rock….which means more resources
and more value for you! ​​

Train with free weights or your body weight?

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To be number one, train like you’re number two

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The myths of shedding body fat explored

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Top 5 mistakes every gym member makes

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Most popular new workout methods

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