Breaking up our week with Strength training and Hypertrophy for program balance and better results
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Vlog
“TitanUp At-Home Hurricane Idalia Workout
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, [...]
An example of our training splits for our strength training program
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 [...]
Creating value as a fitness coach
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 [...]
Using time under tension for bodybuilding
“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. [...]
What should you start with first, weights or cardio
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 [...]
Doing hip thrusts properly to maximize your glute work
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 [...]
Setting goals with nutrition without obsessing or creating harmful habits
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 [...]
Lowering body fat percentages by gaining more muscle
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 [...]
How to stay on track with fitness and nutrition
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 [...]
Repeating the same exercises for improvement
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 [...]
The truth about toning your body
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 [...]
Workout Splits for best results
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 [...]
Did you know protein digestion burns calories?
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 [...]
How to know if you’re lifting heavy enough for results
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 [...]
How to build muscle
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 [...]
How heavy should you be lifting ?
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 [...]
Dialing in volume with your workouts
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 [...]
Breaking down compound and Isolation movements in our TUF routines
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 [...]
Breaking down a Push-Group routine at TUF
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 [...]
TitanUp Fitness Routines always offer a well thought out PLAN to benefit you MOST
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 [...]
River City Live & TitanUp Nocatee
TitanUp Fitness trainer John Gillenwaters talk about the new location at Nocatee and what TitanUp Fitness is. [...]