Go Heavy!

Hey everyone. I hope your week is going well and that everyone is staying in the gym and hitting there workouts for the week!

I want to leave you all with a little bit of advice for today. GO heavy! Today at the gym I want you all to go heavy on whatever you are working out. For me its leg, so you bet I will be throwing in the extra plates and going heavy today. Stop making excuses as to why you aren't, or why you don't like to lift heavy. Go out there today and challenge yourself to be better, and to do better. I know you will surprise yourself with the strength that you have.

Enjoy your workout today everyone and LIFT HEAVY!
Let me know how it goes!

Keep it real everyone

-American Tiger

A simple lesson on working out

Have you ever had a hard time deciding how you were going to work out? Like wanting to bulk or wanting to cut? Have you ever changed your mind 50 times a week? 

Well it happens. But that's not the important thing. Wants important is your willingness to go after the goals you set and how you carry out the deeds necessary to what you want to accomplish. You need to have an understanding about your body and working out in general. You can't blame not lifting heavier or changing things up on being lazy. You aren't being lazy, really, you are just making excuses. If you don't want to put in the time and effort necessary, then find something else to do. 

If you want to bulk, you cannot do 15 reps 3 times with a considerably light weight all the time. Your muscles get used to it. If that were true than roofers, brick layers, etc. would be huge, because they are doing the same thing with the same eight over and over. If you want size, you have to lift heavy, and shock your muscle; expose them to a lot of resistance. You have to change up your workout so your muscles don't get used to the excercise... You have to push and push them. So don't just rep and go for a pump, put on really muscle and show off some real gains. 

Its monday.. that means chest day!

Its everyones favorite day at the gym. Monday, aka Chest Day. Will you be hitting up the gym today to get a good workout in? Need help knowing what to do, or just need a change of pace from your normal chest workout? Give this workout a try and you will be feeling that chest grow! 

Here it is! 

Bench Press- 5x5 

Incline DB press- 5x5 

Decline Bench press- 3x12 

*SuperSet* 3*12

*DB pullovers 

*DB flys 

Cable Crosses 3*25 

DB overhead extension 5x5

Tricep kickbacks 3x12

Bench dips3xFailure 

Rope Press Down 2x35 

Good Luck everyone let me know what you think! 

- American Tiger 

Yoga

Yoga. There are a ton of benefits that come from doing yoga. Overall, it is good for your whole body, but there are some key aspects of it that can help when added to your regular fitness routine.

1. After working out, you probably experience soreness and muscle aches. Yoga does very well to help ease the pain, as it stretches your muscles and relaxes your whole body.

2. Most of us these days don't always get enough sleep, or the quality of sleep that we would like. Doing yoga helps you sleep well, and you need sleep for your muscles to have time to recover.

3. Even if you are going for a thick frame and big muscles, it does't hurt to to have some muscle tone, and yoga ensures that you get that tone working for you.

No matter what your fitness goals are, yoga is a very good full body work out that can make you feel better about yourself; give you more self-confidence, which is never a bad thing.

Feel good, look good.

-Ty

Monday-Chest and triceps

Hey everyone!

Its Monday! In the gym universe we all know what that means.. Chest day! Here is a workout for you to try on the infamous chest day!

The rep range that we will be doing today is 10,8,5,5. Your first set is going to act as a warm up, throw on some weight you think you can do about 10 times. The next set of 8 reps is where we are going to start to add some weight. Increase the amount of weight you did from 10 reps to where the 8 reps will be pushing you to the max. Make the same jump from your 8 rep to your 5 rep. The last set is gut check time. Add even more weight than your previous 5 rep and get after it for 5 more. Really push yourself, even if you cannot get 5, do your best to challenge yourself and push yourself to the max. What your body can do will really surprise you.

Chest:
Bench Press- 10,8,5,5
Incline DB Press- 10,8,5,5
Decline Bench Press- 10,8,5,5
DB flys- 10,8,5,5
DB pullovers- 10,8,5,5
Triceps:
Skullcrushers-10,8,5,5
Close grip bench- 10,8,5,5
Rope press down- 10,8,5,5
Tricep kickbacks- 10,8,5,5
Abs- (don't forget to train these!)

There you go guys! Get after it and make those muscles grow!
Keep checking in for more workout and other health and fitness tips!

-Jon