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The Ultimate Shoulder Workout in 5 Steps

It’s time to give those stubborn delts the cold shoulder with the ultimate shoulder workout.

If you want to build shoulders that fill out your t-shirts and make you look great on the beach come summer time, then you’re going to want to follow the training principles and workout in this article. Because this is the ultimate shoulder workout for a reason. It WORKS!

So grab a protein shake, put your feet up and relax as we dive into what’s going to make those shoulders pop and what’s going to turn those flat shapeless delts into surefire cannonballs.

Without doubt a great set of shoulders completes your physique. You can work hard on your chest, back, and arms as much as you like, but without a decent set of delts, you’re going to look out of proportion.

And I’m going to take a wild guess that you’re reading this article because you’re struggling to make your shoulders grow.  Am I right?

Well, it may be of some small comfort to you that you’re not alone. In fact, it’s a common problem amongst both beginners and even more advanced lifters. Shoulders can be stubborn. And seeing significant progress can be a painful process.

Delts are like the calves of the upper body!

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No matter how hard you hit them, they just don’t seem to respond like your other muscle groups. I bet you’ve got less issues building your chest and arms, that’s for sure.

So, you find yourself doing more and more exercises. And more and more sets. And what feels like a billion reps. But has that approach brought you results? I’m guessing not.

So what’s the solution?

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blood flow restriction article

Blood Flow Restriction Training: Does It Really Work?

Can blood flow restriction really lead to muscle growth?

When it comes to new forms of training I’m probably one of the most skeptical people out there.  And the concept of blood flow restriction training initially got my standard reaction. Because, based on past experience, I’m naturally dubious of a new crazy rep scheme that appears in some fitness magazine. Or a fad diet that an actor is screaming from the Hollywood hills about, because it helped him or her get shredded for their latest movie. To me, it alls falls into the category of waist trainers and Herbalife products.  It all just sounds too good to be true.  And you know what 99% of the time it is.

So with that in mind, when I first heard that there was a method of training involving blood flow restriction, my immediate thought was that this automatically falls into the 99% category.  I had visions of neanderthal bodybuilders getting tips from local drug users about the best way to make those veins pop.

But what if I told you that there’s some truth in in it?  What if I was to tell you that my initial thoughts were completely wrong?

What if I was to tell you that the process of blood flow restriction can actually have a positive effect on muscle growth? And the theory is backed by the scientific research?

You’d be interested right?  Well this blog is going to fill you in on all the details and guide you through what it is and how to use it to further enhance your training.

I’m going to show you why Blood Flow Restriction Training (BFR) is actually in the 1%.

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#THEDAILYGRIND 017: Triggers & Habits: The Life Hack That Will Help You Win

Have you started a fitness programme in the past only to fall foul of old habits, slip back to your old ways, and ultimately fall off the wagon?  Did you know there’s a simple tactic you can use to make sure that never happens again?  It’s time to talk to you about Triggers & Habits…

Although you may not think it, we’re still simple creatures and still have behaviours that hark back to our days as apes.  We’re protective of our families.  We’re territorial and we’ll fight to defend what we have.  And we’re also creatures of habit.

This article will look at how those ingrained behaviours and the habits you’ve developed over the years may be holding you back from true progress.

If you’re the person that’s started a fitness programme but struggles to stick to the regime, then this article is aimed squarely at you.

Maybe you’ve been tempted on several occasions by some delicious foods that you love, like those sugar-coated Krispy Kremes perched on the end of your desk brought in to celebrate someone’s birthday (which seems to happen every damn week).

They’ve taken you way off plan and left you feeling guilty, demotivated, and depressed about the whole situation.  It’s probably even created a negative feedback loop, whereby you feel so down that you think, “Fuck it!” And end up binging for the rest of the day, which makes you feel even more depressed, and so the loop continues.

Added to that, the thought of a new fitness programme is all very exciting in the beginning.  You set that New Years’ Resolution at the start of the year, but now you realise sticking to that plan is more difficult than you thought.  Getting to the gym 5 times a week like you promised yourself is proving to be all too much.  Life’s getting in the way and you’re just not making the progress you thought you would.

In fact, you’re actually going backwards!

As the saying goes, “Old habits die hard.”

Well now’s the time to get all Bruce Willis on yourself.  It’s time to understand what’s causing you to stray off plan.  And it’s time to start forming good habits to replace the bad.

It’s time to throw those habits out of the 34th floor of the Nakatomi Plaza.

Yippee Ki Yay Motherfucker!

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#THEDAILYGRIND 016: How to Create the Ultimate Back Workout in 5 Steps

Are you looking for the classic V-taper?  A back full ridges and valleys that resemble an elevation map of The Pyrannese mountain range?  If so, then this blog is aimed squarely at YOU!

If you are anything like me when I first hit the gym, you’re excited to hit chest and arms whenever they come around in your training split.  After all, who doesn’t like big guns and big chest muscles?  You pick your best vest from the drawer.  You know the one.  The one that you think makes you looked super pumped when you stand under the right lighting after those first couple of sets.  I’m not ashamed to admit it.  I have THAT vest too.

And what do you see when you wake up every morning?  I don’t mean that bleary eyed version of yourself with the left side of your face creased like a 95 year old grandma.  Staring right back at you are those pecs and guns, so naturally they’re at the forefront of your mind when it comes to training.  You want to look good in the mirror.  Who doesn’t?

As for your back, well that’s just not as ‘sexy’ to train is it?  You never really get to see it unless you’ve got a couple of mirrors at the right angle.  Those back selfies are just too hard to take too.

And what’s more, no girl ever commented on the thickness of you rhomboids did they?  All the attention is back on those t-shirt shredding arms.

In this article I’m going to break down how to construct the ultimate back workout.  There’s just 5 simple steps you need to follow to achieve maximum results.  Follow this plan to the letter and I guarantee you’ll see some significant results in a few weeks time.

This is what we’ll be covering.

  • How to set up your training split to get the most out your back workouts.
  • The importance of exercise choice and why the isolation exercises you’re doing are ineffective.
  • A long list of exercises to choose from to keep your workouts interesting.
  • What rep range you should be working in for maximum effect.  High rep, low weight workouts are not effective for you.
  • How long to rest between sets
  • How to put all the lessons together in one awesome workout.

This is the ‘Red Bull‘ of back workouts…  It’ll give you wings!

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5 Best Chest Exercises Blog Pic

5 Best Chest Exercises & the Ultimate Chest Workout

It’s time to find out the 5 best chest exercises and how to create the ultimate chest workout that’ll give you pecs better than Batman’s armour.

A bigger chest and bigger arms are the first things on the muscle building shopping list for most guys.  In fact, 99% of guys I speak to want seam splitting arms and chest muscles Batman would be proud of. But what are the best chest exercises that will actually make that a reality? And how do you put all the know-how together for the ultimate chest workout?

Because let’s face it, it’s not that easy to figure out what you should be doing in the gym. Without doubt, you know that you should be doing some form of bench pressing. But what about cable crossovers, flyes, push ups, supersets, drop sets, and giant sets? Do all these need to be in your workout for it to be effective?

And then there’s rest periods and rep ranges. How do you know what’s right and what’s wrong?

In this article you’re going to find out the best chest exercises that will help you build mass. And how to construct the ultimate chest workout at the same time. Follow the guidelines in this article and you’ll see great progress in your chest development within weeks.

So let’s cut through the confusion and find out what the best chest exercises are and how to create the ultimate chest workout.

But before we get started I have to warn you…

Following this plan will result in your chest muscles growing significantly. Consequently you’ll need some cash set aside for a new set of clothes.  Because busting through the seams of your favourite work shirt just became a problem.

So if you’re all set, let’s get down to it and start flexing those pecs.

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Crossing the Streams: Your definitive guide to rep ranges

Crossing the Streams:  Your definitive guide to rep ranges

I’m sure you remember the film Ghostbusters. As a kid this was one of my favourite films, and probably still is. Everyday guys running around the city catching ghosts with unlicensed nuclear accelerators strapped to their backs, saving the world, and generally doing everything a boy dreams of. What more could you ask for?

One of the immortal lines from the movie made me draw comparisons to some current mainstream fitness methodologies.

Spengler: Don’t cross the streams.
Venkman: Why?
Spengler: It would be bad.
Venkman: I’m fuzzy on the whole good/bad thing. What do you mean, “bad”?
Spengler: Try to imagine all life as you know it stopping instantaneously and every molecule in your body exploding at the speed of light.
Stantz: Total protonic reversal!
Venkman: Right. That’s bad. Okay. All right. Important safety tip. Thanks, Egon.

I know what you’re thinking. What’s the link between Ghostbusters and building muscle? Surely they’re the most unrelated subjects on the face of the Earth?

Bear with me. All will become clear.

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