let’s talk about frequency so here’s thekey everyone thinks that muscle andgrowth and progress is built in the gymwrong the effort is put in in the gymthe muscle and the build the strengtheverything that you build with your bodyis done in the recovery so what we havehere at tighten up [...]

VideoTranscript: okay energy expenditure again a couple weeks ago we covered the importance of meat and how neat totally exceeds the amount of calories you burn in any given day versus how much your workout Burns which is why we do not use our workout to to burn calories we [...]

[...]

Video Transcript: So are you lifting heavy enough? First of all why why do we want to lift heavy? we want to lift heavy because lifting heavy releases this hormone igf-1 which is responsible for muscle growth stimulating muscle growth and bone growth and aiding in overall body composition so [...]

Video Transcript: Search in video okay for muscle build 101 believe it or not there’s only two main things that build muscle or maintain it one is the signal and the second is the supplies or the signal the first part are we sending the signal to the body the [...]

[...]

Unless your specific weight training program says otherwise, your goal is to use a weight that is light enough for you to do the number of reps you are trying to do per set for that exercise, but still heavy enough so that you couldn’t do additional reps beyond that [...]

In the most simple and basic of terms, the optimal volume range for most people is: For each bigger muscle group: about 60-120 total reps PER WEEK. For each smaller muscle group: about 30-60 total reps PER WEEK. In more specific terms, this breaks down like this: Chest: 60-120 reps [...]

Video Transcript: So a lot of our members here yet so they get awesome results and it’s what’s so cool about working out is it doesn’t matter if you want to lose weight gain weight lose muscle gain muscle lose fat this program provides them with all of it and [...]

Video Transcript: okay the idea here what we need to get across to the clients remember this is a learning based gym we are going to do here a vertical push movement and then from the ground we’re going to do a horizontal push movement between the two of those [...]

Video Transcript: Fitness Routines Okay a superset so we get more done in a short amount of time we work all angles and pull groups in the back vertical pull horizontal pull we’re going to do 12 here 10 here have to start here three minutes off after both so [...]

If you do too much volume, you run the risk of hindering (or completely destroying) your body’s ability to repair and recover at an ideal rate. And if the repair/recovery process isn’t happening at the ideal rate, the results you want probably won’t be happening at all. [...]

Alright. This is something that will help you guys always be successful. As a fitness enthusiast, for somebody chasing fitness goals with strength training. For example, the number being asked is ten. If I want to be successful and I want to continue to stay safe and make progress with [...]

Alright, let’s talk volume. Volume is what’s going to be responsible for getting you the results that you want, the amount of training volume. But if you’re doing too much volume, it’s going to hinder your recovery and your repair. You’re not going to get anywhere doing that. If you [...]

Coach, why do you make us do this bike? You already said cardio isn’t the key to getting us lean. All this, a couple of burpees, these HIIT segments. Why are we doing it if calorie deficit is the only way to get lean? So I did say that, and [...]

Coach, I don’t understand why you have us do core work in class. You already told us it doesn’t give us a six pack no matter how much of it we do. Why are we doing this? So it’s true, I did say that, I say that all the time. [...]

Video Transcript: 0:08 I’ve been a member of tighten up on and 0:10 off uh since about 2014 0:13 started a new job in a new field and I 0:15 realized that the only way i was going 0:17 to make it into the gym was at 5 30 in [...]