Gym Rats Fit

Walking Lunges w/ Safety Bar

Not all lunges are the same, some variations are harder then others. By switching implements, adjusting your stride or increasing range of motion you can keep things spicy in your training and also improve your strength and flexibility.

Lunges performed with a shorter stride will put greater emphasis on the upper quads. Whereas lunges with a longer stride will have greater emphasis on the hamstrings, glutes, adductors and lower quad. Either variation is great and should be used to help improve your overall leg strength.

What’s your favorite lunge?

Here’s my Lower Body 1 day:

A: Squat 6x4
(4-0-x-0) 240 sec rest

B1: SB Walking Lunges 3x6
(2-0-1-0) 60 sec rest
B2: Lying Leg Curl 3x6
(4-0-1-0) 60 sec rest

C1: Front Step-Up Alt. 3x8
(1-0-1-0) 45 sec rest
C2: Safety Bar Goodmorning 3x8
(3-0-1-0) 45 sec rest
C3: Hanging Leg Raise 3xMAX
(3-0-1-0) 45 sec rest

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Monday in Motion

Back today with another variation we’re implementing in our training block to spice things up and help improve speed and sticking points.

Using bands with pressing movements like squat, and bench press provide accommodating resistance to the top portion of the lift, which will help produce, force & power

Adding a pause in the bottom 1/3 of the concentric helps with bracing and increases time under tension in the sticking portion of the lift. (bottom 1/3 is common for most people)

So why is this important?

Because we want to make the most out of our training session and improve parts of our lift that we’re weakest at. Now this doesn’t mean start slapping a band on every movement and start pausing randomly during your lifts and BAM progress will happen. That’s not how it works 🫥

In order for these movements to help with progression you’ll need to plan them out properly. Which is why we use an undulating periodization model that helps us improve week after week, month after month and year after year.

If your interested in learning about training, making progress and being surrounded by an AWESOME gym community.
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Why is Gym Rats different then most?
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Our strength training classes are designed to help build strength, lose weight, and increase lean muscle mass. We structure our training programs around big compound lifts like Squat, Deadlifts, Bench Press, Chin-Up, Incline Press, Front Squat, Overhead Press and Dip. During our fat loss phases we still utilize big compounds movements, but in a full body session known as GBC. This type of training is increases production of lactate due to the short rest periods. Studies show that an increase in lactate dramatically increase growth hormone, and is key component to fat loss!
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Why would we want to improve these lifts?
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Well, if your looking for long term success in weight loss, strength and improving your overall health and body composition, then there’s noting better then the Big Bang for your buck exercises that burn a lot of calories and build lean muscle mass. Adding lean muscle mass will help burn fat and improve your body composition drastically. Another key component is the way we program our group training classes similarly to our personal training sessions, in which we utilize a strength training undulating periodization
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What does that mean?
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A program that switches every 3-4 weeks using different intensities, rep schemes, and tempos. This ensures your training won’t stall, you don’t get bored, and best of all you make progress!
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If your interested in trying out our facility to see why we’re different, & why we’ve been voted #1 multiple times by The Press Enterprise and IE Magazine, and why our clients are in GREAT shape, then come in for a FREE trial.

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Why the Pause?

So we’ve just started our new training block and we’ve added a few new methods. Today I’ll go over the Floor Press with a 3sec. pause in the bottom position (the weakest portion of the lift, for many). As you know the goal for our macrocycle is to improve our Bench Press for upper body.

By adding this pause in the bottom position you’ll still need to maintain constant tension or else the dumbbells would fall and hit you in the face😵(note to self, stay tight)

As you maintain tension, you slowly decrease the stretch reflex of the movement which will help you gain strength in that position. You may notice that each set becomes progressively harder, and that’s perfectly fine your muscles are starting to fatigue due to exerting force from the stop position. But, this doesn’t give you the opportunity to bend your legs and help assist the movement. The reason your legs are straight is to eliminate movement of the lower extremities which would aid in pushing the weight up similar to bench press.

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