Professionally prepared to fit your needs!
10/01/2022
Come join bootcamp Saturdays with me at studios in the heart of Tribeca. With state of art equipment!
Benefits ⬇️ of Class
📲 Access to my personal App
📈 Key exercises, rep ranges, number of
sets rest period for building muscle
📊 Annotated diagrams of the exact muscles used with key exercises
📓Training tips for your personal workout
🍴Meal plan with portion control tips
For more information shoot me a DM.
28/12/2021
Let’s not forget building muscles doesn’t just come from spending hours in the gym. Diet plays a huge role in building your ideal physique.
My goal is to continue to build lean mass. In order to do that successfully, I have to structure my eating.
How do I structure my eating?
In a perfect week, I only eat within a time frame - that’s called intermittent fasting.
What is intermittent fasting?
🥣 Intermittent fasting involves entirely
or partially reframing from eating for a set amount of time, before eating regularly again. I fast for 12 hours during the week.
⏰ For example, I normally wake up
around 4:45 am - I start my day at 5:30 am. My first meal is at 7 am and my last meal is at 7 p.m. I’m not allowed to eat after 7 p.m. until 7 a.m. the next day.
Why is it necessary to structure your eating?
🧭 Scheduling what and when you eat will help you maintain a balanced diet and create a more stable energy source. I’m more energetic when I get up and I perform much better during my brutal training sessions!
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Are you ready to jump 📈 start your training to another level? Slots are filling up! I’m taking on new clients! DM me!
08/05/2021
Today starts my GVT 6 week training regimen. German Volume Training (GVT) allows you to gain a significant amount of muscle mass in a short period of time
GVT is defined by its distinctive set-and-rep scheme:
10 sets of 10. In between sets you are
only resting for 60 seconds between sets. if you’re doing one main lift (such as a squat or bench press), and 90 to 120 seconds between sets, if you’re alternating two lifts. (superset)
Start with a load that allows you 20 reps (this may
equate to around 60 percent of your max), but perform only 10. The weight will feel too light for the first couple of sets, but, as you begin to fatigue, you’ll struggle, and you may not be able to get all 10 reps by the 5th or 6th set. That’s okay.
GVT stresses your muscles, which respond by triggering muscle growth. This training method helps bodybuilders and weightlifters build strength, increase muscle size, and develop lean body weight
Jump 📈 start your training to another level,
I’m taking on new clients! DM me for my personal
training rates.
👕Apparel: CoreWear
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👥 for your next workout!
I recently changed my training routine. My training days are shorter now, but with more volume! 🥵
IntervalTimer : 20/45 three exercises with 28 Sets!
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Exercises
1️⃣ Flat Bench Chest Press
2️⃣Dumbbell Chest Flys
3️⃣Push-ups
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Are you ready to jump 📈 start your training to another level? I’m taking on new clients! DM me for my personal training rates.
👕Apparel: Nike + lululemon + Target Style
🎶 Tunes: Poppin’
Sickick Music
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👥 for your next workout!
22/09/2018
The Skinny Man Diet ebook is now available jonathanchadwell.com
The Skinny Man Diet ebook is specifically for people
who have a hard time gaining weight and putting on muscle.
The Skinny Man Diet will give you an
inclusive blueprint on how to gain lean mass.
A morning workout is like breakfast, it gets your metabolism going.
You’ll burn more calories all day long just from exercising in the morning.
- A strong core improves sports performance
- A strong core prevents lower-back pain
- A strong core can improve your posture
- You’ll breathe better with a strong core
- You’ll develop a slimmer waistline
Three core routines(seen in video)
- Half crunch (Upper abs)
- Russian twists (obliques/Lower Abs)
- Side oblique twist(Obliques)
For workout tips/regiment email me: [email protected]
Strength begets size, and a smaller waist
My 3 Laws of Size x Strength x Weight Loss .
Law 1
Manipulate your training program often. Muscle growth starts with consistently shocking your muscles. Switching between slower and faster reps can actually stimulate your muscle fibers differently and help you build muscle, increase strength , and weight loss.
Law 2
Rest according to your fitness goals
Strength training 1-3 min to recover. For someone trying to gain size, rest periods of 45-90 seconds are appropriate. When training for power, typically 30 - 60 seconds.
Law 3 Protein Supplements
Protein can decrease your appetite by affecting your hunger hormones. It can also help you feel full for longer, which can help you eat less and lose body fat.
Have one or two shakes along with your diet. To increase your protein intake, Whole Foods are best. But if you have a high metabolism protein shakes are great!