Transcript: Okay, here we go. This is a superset for sets one, two, three, and four. It will become a giant set because we’re going to mix in Romanian deadlifts (RDLs) for more glutes and hamstrings. Glutes, quads, hams, and glutes, okay? So that’s going to be the mixture. You [...]
Alright, here we go, focusing on bench press strength training. Remember, this is different from bodybuilding where we aim for moderate weight and make it inefficient to lift. Instead, we’re now aiming for heavy weight, moving it efficiently. This doesn’t mean it won’t be challenging; we’ll utilize every hack in [...]
Okay, here we go, weeks three and four of the program. These weeks have the highest frequency compared to any other weeks. We are incorporating full push and full pull in rotation, back to back to back, with Friday being total body. What I mean by frequency is as follows: [...]
Strength Training: Maximizes force production: When lifting heavy weights for low reps (6 or less), your muscles rely on ATP-PCr, a rapidly depleted energy source. Three minutes allows for near-complete replenishment of these stores, ensuring you can maintain maximum force output for each set, leading to better strength gains. Prevents [...]
While hypertrophy training primarily focuses on muscle growth and size, it can also lead to increases in strength. Strength and hypertrophy are not mutually exclusive, and many strength athletes incorporate hypertrophy-style training into their routines to enhance their overall performance. Hypertrophy training typically involves moderate to high repetitions (8-12 reps) [...]
“Okay, here we go. We’re going to start with vertical movements first. You should begin here, and this is how you’ll follow the tempo. Lift them up with your elbows tucked. We’re going to do this one. So, it’s one second up, punch them up. Three thousand, two thousand, one [...]
Here’s a cleaned-up version of the video transcript: Welcome to weeks 11 and 12. This is where things get exciting. We’re diving into the concept of “time under tension.” Essentially, it means moving slowly while handling heavier weights. This approach allows your body to engage more muscle fibers because you’re [...]
Transcript To warm up for the Idalia Hurricane FBI workout, you only need one dumbbell. We’ll begin with three rounds of warm-up exercises. Each round consists of: Repeat this warm-up for three sets to prepare yourself effectively. Set a timer for five minutes. Now, let’s dive into the “Idalia” workout, [...]
Alright, let’s dive into the updates for weeks five and six. These weeks are going to bring some exciting changes. On Monday and Tuesday, we’ll be focusing on our strength training. Mondays will be dedicated to lower body strength exercises, involving significant movements and extended periods of rest. We’ll incorporate [...]
Transcript: Our motto emphasizes that your education should empower you sufficiently so that you don’t rely on me or any other trainer. You should possess enough knowledge that coaching becomes unnecessary, having learned from us. Yet, people continue their training with us because they genuinely enjoy the sense of community [...]
“Okay, let’s begin with a regular count. With the Tempo like that, it should go like this: three seconds down, one second hold, one second up, one second to breathe, and repeat. However, since we’re calling it a Titan set, let’s add a layer of difficulty and time under tension. [...]
Let’s use the analogy of building a house to discuss how to approach different aspects of fitness, such as strength training, cardio, and core exercises. This will help us understand where to start, what to prioritize, and how much to do. Just like with anything, going to extremes can have [...]
Hip Thrusts I want to highlight a common mistake in this movement. Take a look at this side. To test it out, let’s do it this way. So, here’s what you need to do: Set up the pad on the bar. Get underneath it with your feet positioned wider is [...]
Video Transcript: This is Andrew Decker co-owner of TitanUp Fitness this is our 11th year as tighten up Fitness I’m not a registered dietitian but I’m gonna go over some current diet culture hacks for you guys [Music] so currently the outlook on tracking your nutrition looking at your Macros [...]
Transcript: okay being that we just started a new 13 weeks and we wrapped up assessments it’s a perfect time to focus on the muscle okay like an investor will tell you focus on the money so this is often overlooked and I want to show you guys using myself [...]
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 we [...]
Video Transcript: all right here’s what we’re going to do this is very similar to what we did a few weeks ago that’s what makes progress for we have to get across to people in classes it would be better for four to six weeks out of our 13 weeks [...]
Video Transcript: okay so we’re going to cover toning or the theory of tone every single thing that you’ve ever been taught or sold in a program about toning is complete BS so we’re going to educate on this topic where muscle is just muscles it’s as simple as it [...]
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 [...]
