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When we think of strength training, we think of barbells, dumbbells or cable machines. Basically, anything made of steel or iron. Yes, these make up a large foundation of any strength program. But all too often, and I see this a lot, you run into a plateau. When your body plateaus you will stop seeing results and frustration will set in, causing stress, and eventually regression. Nobody wants to regress. One way you can avoid this is by adding resistance bands into your routine. Here are some of the ways I add resistance bands to keep building strength, adding power and burning through...more
Before we jump into it I want all to be aware that everybody is different. Everyone has different goals and needs, so when it comes to priorities, exercises will vary based on what you're trying to accomplish. That being said... there is a group of exercises that provide the greatest strength, functionality, and overall health benefits. This group of exercises is the category of compound movements.
Exercises can be categorized into two groups, compound and isolation. Isolation exercises only use one muscle group and involve movement of one joint. Compound exercises use multiple...more
The importance of this principle is undeniably massive when it comes to building muscle and gaining strength. Most people either don't know of this or are too intimidated to practice it. I'm talking about progressive overload. Progressive overload is one of the 6 training principles. It simply states that in order for adaptation to occur, a greater demand (intensity or duration) is required in incremental stages.
In this post, I want to focus specifically on intensity. This would be how hard you make your exercise. i.e. continually increasing weight in resistance training....more
Paleo, keto, vegetarian, whole-30, vegan, intermittent fasting, and countless other fads float around as THE diet you should be doing to lose weight, gain muscle, and maintain health. While all of these strategies are a good way to structure the foundation of a diet, not one of them is the end-all-be-all answer everyone wants them to be.
I'm sure you've experienced it, or at least had a friend experience it. I'm talking about starting one of these fad diets, only to achieve sub-par results by the end of it and then regain every bit of weight lost merely 3 weeks after coming off. It...more
We all have goals. We all have those things we want to accomplish. Fitness is no different. We see ourselves achieving something spectacular to improve our health, our well-being, and our life as a whole. Having big goals is a great motivating factor to push yourself. If more people shot for the stars we would have a much better society all together. There is a right and wrong way to go about it, though. Done the right way, you can be aiming for the moon in no time.
What makes a good goal?
Obviously a good goal needs to be beneficial. It needs to provide something of pleasure,...more
High Intensity Interval Training, otherwise referred to as H.I.I.T. is a mode of exercising that involves alternating between periods of rest and periods of work. It is commonly used for cardiovascular exercises, but can also be modified for weightlifting exercises. Our Brickhaus/Brickhaus Bootcamp is an example of this.
H.I.I.T. is usually performed by working for a period of time at a lower intensity (40-50% max HR) then a shorter period of time at a higher intensity (85-95% max HR). This creates a workout that is short to moderate in length and provides similar, or even better,...more
Plateaus are real! They can come from many causes too. Whether it's strength or weight loss or even weight gain plateaus can keep you from moving on up the chain towards your goals. There is, however, a way to keep plateaus out of the realm of possibility.
First let's look at what causes plateaus. Understanding what they are and what causes them helps you avoid hitting them and helps you get out of one if you happen to be stuck. Plateaus are when results stop occurring after already experiencing some progress. When it comes to avoiding plateaus it's key to understand "just because...more
WELCOME! Thanks for becoming a part of our community. Whether already a member or soon to be one, we want to invite you all to our place of growth, support, and friendship. Clubhaus Fitness is the place you come to workout and hangout.
Clubhaus is not like any other gym you've ever been too. Most gyms are places where people go to put their headphones on, work out, and act like nobody else exists. You do your workout and leave. We're not like that. We encourage getting involved with one another, our instructors, our trainers, and our staff. We're one big family dedicated to...more