Anabolic Running Workouts [for men only]

Anabolic running

Sounds weird, right?

Well, if YOU are a man …

Or if you are a fit pro, and you work with male clients …

This is powerful stuff.

You see – there was a recent study published by the US National Library of Medicine.

It confirmed that testosterone levels are lower in endurance running males than in guys who don’t even workout.

The Study also said endurance training can damage the male reproductive system.

(More on that specific study HERE)

On the OTHER hand … it turns out that running done the RIGHT way … can:

– Boost test levels for guys
– Create hard muscle that looks great and functions like an athlete
– Ramp up sex drive
– Increase blood flow to male “hardware”
– Increase evolutionary “attraction-signals” for attracting the opposite sex

And much more.

How?

A huge thing to get these benefits, and do running “right”, is to make sure that you are reaching what’s know as the lactic threshold in your training.

A recent exercise test at the university of North Caroline confirmed, participants exposed to the lactic threshold for 30 seconds experienced a 530% increase in growth hormone.

(More on that specific study HERE)

And a great way to do this is by using what’s called the Anabolic Running method.

Now to get all the details on how everything is set up, you’ll want to get the Anabolic Running program – but here is a sample week of workouts, to give you an idea of what an Anabolic Running workout would look like:

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INTERMEDIATE ANABOLIC RUNNING WORKOUT (week 2)

*If you are currently moderately active
*Start here before attempting higher level workouts
*Use nasal breathing trick (described in course)
*Be sure to warm up properly
*EASE into these workouts, especially if you have been inactive for a while

– Warm up (before every workout) – high knees + butt kicks + neck roll + shoulder circles + push up shoulder tap + walking lunge w twist + squat jumps (easy pace, 20 seconds each, two rounds total)

– Workout A (Tuesday) – Sprint 30 seconds. Rest for at least two minutes. Repeat four times.

– Workout B (Thursday) – Uphill sprint – 30 seconds. Rest for at least two minutes. Repeat four times.

– Workout C (Saturday) – Weighted vest uphill sprint – 30 seconds. Rest for at least two minutes. Repeat four times.

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Again, this sample workout week is taken out of context – so you really need to see the full system to understand how it all fits together – but it at least gives you an idea.

The big idea is that if you are a man, and you want to get the full fat burning AND hormone – boosting effects that running can provide, you’ll want to approach it in this specific way.

Try one of the workouts above (again – be careful and ease into it!) – and see how powerful it is.

And look forward to hearing about your results!

- Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS - The Anabolic Running method method is a GREAT add-on to your current kettlebell / bodyweight / barbell training program. Access the full program here:

=> Anabolic Running

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Muscle – Building Cardio? (NOT what you think)

Should you do cardio if you’re trying to build muscle and lose fat at the same time?

Yes …

… and no :)

Here’s the thing.

Too much “cardio” can tear down muscle, and make you smaller and weaker.

But not doing ANY will lead to accumulating extra fat.

It all comes down to taking the right approach to lose fat and build muscle at the same time.

It’s explained in detail in this article:

=> How to Burn Fat and Gain Muscle with 16 Minutes Per Week of Running

Joe LoGalbo – testosterone hacker, former “low-T” victim, and obstacle racing performance specialist – has come up with this body transforming “Cardio Solution”.

His ideas are SO powerful, because the truth is, the way most people run or jog is not a great long-term exercise solution.

But Joe’s program is VERY different.

You see – we do sprints – the way Joe does them in this program – at FVT Boot Camp and Personal Training.  And I can confidently say that this is the missing ingredient that when added into the program took our client’s body transformation results to the next level.

Read more and check it out for yourself:

=> Muscle – Building Cardio? (NOT what you think)

One last thing.  If due to injury or any other reason, you think running is not for you -

“Sprinting” can be done in many ways.  It can be done on a bike. It can be done indoors. It can be done by sprinting in place.  It can even be done on an upper – body ergometer.

Joe breaks down the details of these “alternate” sprinting methods in his article – so I encourage you to check it out for yourself:

=> How to Burn Fat and Gain Muscle with 16 Minutes Per Week of Running

But the bottom line is, keep an open mind :)

Have a great day, train hard, and talk soon! -

- Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

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Pre-Party Pump Routine

Got a trip coming up to Vegas with the RFE (Renegade Fitness Entrepreneurs) Mastermind group.

It’s mostly business, but of course some fun will be had as well :)

As we were going through and making plans for the weekend, for some reason it got me thinking about the pre-party pump routine we used to do back in the day.

Because when you have a big night out, it’s CRITICAL to get your arms hugging your sleeves as tight as possible.

It’s a little embarrassing to admit, but true :)

And even if you have no plans to hit the club in your smedium Express shirt anytime soon …

The routine in today’s article can still help you.

You’ll get LONG term muscle gains from it …

But you can also use it right before a big photo shoot, or before you’re about to hit the beach, or any time you want to look your best.

Now back in the day, we’d just take our pre-workout mix, and then do 100 pushups as fast as we could, in as few sets as we could.

And that would get you pretty swoll!

But 15 years later, I have discovered a MUCH better way :)

It’s the Anabolic Finishers protocol I mentioned the other day.

Here’s what your pre party pump routine looks like – this one focuses on the shoulders and back:

* This workout is done using bands to restricting the outflow of blood from the working muscle group with the use of some form of tourniquet, typically a blood pressure cuff or knee wrap.

* Apply the bands with a level of tightness that allows blood to flow into the muscles, but that will restrict the outward flow so as to elicit a pooling effect in the target muscle you are working.

* If you can barely move your limbs while they are occluded, then chances are the bands are too tight, and if you are not in absolute agony by the end of your session then you probably need to tighten the bands a little!

* As a general rule of thumb, the most common recommendation regarding band tightness is to tighten them to approximately 70% of maximum tightness. This will allow blood to flow into the muscles while still preventing the venous return out of them.

* The studies proving the benefits of occlusion training typically used around 20% of subjects’ 1RM – keep this in mind when selecting your weight.

* Take a couple of minutes rest between each exercise to remove the bands, compose yourself, and then reattach the bands after a minute or two.

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Pre-Party Pump Routine

A Workout

Pull Ups

• 1 x max reps (rest 30 seconds)
• 1 x max reps (rest 30 seconds)
• 1 x max reps

Immediately followed by…

Rear Delt Dumbbell Fly on a Bench

• 1 x 30 (rest 30 seconds)
• 1 x max reps (rest 30 seconds)
• 1 x max reps

B Workout

Lat Pulldowns

• 1 x max reps (rest 30 seconds)
• 1 x max reps (rest 30 seconds)
• 1 x max reps

Immediately followed by…

Dumbbell Lateral Raises

• 1 x 30 (rest 30 seconds)
• 1 x max reps (rest 30 seconds)
• 1 x max reps

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LIGHTWEIGHT BABYYYYYYYYY

Try this one next time you need a pre-party pump.

For the full Anabolic Finishers program, click here:

=> Anabolic Finishers

And have a great weekend!

- Forest Vance
ForestVance.com

PS - The other big improvement to the pre-party pump routine in the last 15 years is the quality of pre-workout supplements.

We used to take a stimulant – laden mix that would JACK you up! – but let you down an hour or so later.

Now there are MUCH better alternatives – ones that work just as well, but won’t get you so wound up … and that are a lot better for your health in the long run.

Here’s the pre-workout supplement I take and the one I recommend that you take as well.

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KAATSU Training – Get Bigger Lifting Lighter?

Occlusion training – originally known as KAATSU training – has been called by some the “next generation of anabolic exericse”.

I have been experimenting with it in my own workouts, and with my training clients who are looking to gain mass and strength … and the results are pretty insane.

KAATSU training – also referred to as Occlusion training or Blood Flow Restriction training – involves restricting the outflow of blood from a given muscle group with the use of some form of tourniquet, typically a blood pressure cuff or knee wrap.

What this does is restrict the venous return of blood flow from the muscle, thereby causing blood to accumulate in the muscle due to the fact that it is unable to escape.

A study published in the International Journal of Sports Physiology and Performance in 2014 set out to compare the effects of exercises with and without blood flow restriction. The researchers used parameters such as strength, power, and repeated-sprint ability, while also assessing acute and chronic salivary hormonal markers.

The researchers concluded with the following statement: “Occlusion training can potentially improve the rate of strength-training gains and fatigue resistance in trained athletes, possibly allowing greater gains from lower loading that could be of benefit during high training loads, in competitive seasons, or in a rehabilitative setting. The clear improvement in bench-press strength resulting from lower-body occlusion suggests a systemic effect of [occlusion] training.”

Now due to the impact that occlusion training can have on the circulatory and cardiovascular systems, it is important that you speak to your doctor or physician prior to beginning this protocol if you have ever suffered from a heart condition.

Please remember that the research surrounding occlusion training is still in its infancy, so the long-term implications of such methods are yet to be determined.

The only other thing that you need to take into consideration is the simple fact that occlusion training hurts!

It is amazing that you can create such physical pain with a relatively small amount of weight, but believe me when I say that it is not a pleasant experience at all.

For the upper arm workout I’m going to give you to try today, you should apply the bands just where your arm meets your shoulder, with a level of tightness that allows blood to flow into the muscles, but that will restrict the outward flow so as to elicit a pooling effect in the target muscle you are working.

If you can barely move your limbs while they are occluded, then chances are the bands are too tight, and if you are not in absolute agony by the end of your session then you probably need to tighten the bands a little!

As a general rule of thumb, the most common recommendation regarding band tightness is to tighten them to approximately 70% of maximum tightness. This will allow blood to flow into the muscles while still preventing the venous return out of them.

Here is an Occlusion trainig workout you can do for your upper body.

This is from the Anabolic Finishers program – which you should check out if today’s article interests you.

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Anabolic Finishers – Arms – B Workout

* The studies proving the benefits of occlusion training typically used around 20% of subjects’ 1RM – keep this in mind when selecting your weight.

* Take a couple of minutes rest between each exercise to remove the bands, compose yourself, and then reattach the bands after a minute or two.

1 – Barbell Curl OR Chin Ups

• 1 x 30
• 1 x max reps
• 1 x max reps

Rest 30 seconds between each set

Immediately followed by…

Triceps Pushdowns OR Triceps “Diamond” Press Ups

• 1 x 30
• 1 x max reps
• 1 x max reps

Rest 30 seconds between each set

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To sum up, Occlusion training – originally known as KAATSU training – has been called by some the “next generation of anabolic exercise”.

It involves restricting the outflow of blood from a given muscle group with the use of some form of tourniquet, typically a blood pressure cuff or knee wrap.

If you are looking to gain strength and mass – and do it while lifting LIGHER weights – it’s worth testing in your next training cycle.

Today’s workout is a sample workout that you can try to see how you like it.

For a full program based on these principles – and finishers for chest, back, legs, and more – check out:

=> Anabolic Finishers

Train hard, talk soon -

- Forest Vance
ForestVance.com

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5 Technique Tips for a Bigger Deadlift

Congrats to Team FVT on a job well done at the 11.13.16 Sacramento Spartan Sprint!

FullSizeRender (11)

We trained together for eight weeks leading up to the event, and I think it really paid off.

The course distance was about five miles, but there were 20 or so obstacles … which means there was as much picking up heavy objects, climbing over walls, and swinging from monkey bars … as there was running.

And this is why the STRENGTH portion of our training program was just as, if not MORE, important than the conditioning.

We did a lot of different things in the training … one that was new though, and that I think helped a LOT … was deadlifting everyone for the first 1/2 of the two month program.

Several folks commented on how they felt it helped get them stronger and increased their confidence on event day.

Deadlifts are a GREAT lift.  They are one of the best, if not THE best, exercise(s) you can do to build total body strength.  And they have a lot of application to MANY different training goals.

That’s also why they are also a staple of HOLIDAY GAINZ (I am extending the intake period for this pilot program – details and how to inquire copied at the bottom of this message).

But they are also HIGHLY technical … and you need to make sure your form is solid before jacking up the weight and really going for it on the lift.

So check out the tips below, and implement them today for safer AND stronger deadlifts!

- Forest

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5 Technique Tips for a Bigger Deadlift

1 – Get your back flat.

Your shoulders should be down and back, your back flat, and your upper back tight and positioned right over the bar on your set up.

2 – Set up with the bar right above the middle of your feet.

When you reach down to grab it with your hands, your shins should end up touching it.

3 – Take the slack out of the bar when you set up and get ready to lift.

This will feel a bit like you’re pulling up on the bar and driving your feet into the ground at the same time. Another way to think about it is like you’re wedging yourself between the bar and the ground.

4 – Stick with the double overhand grip for as long as possible.

At some point, when the weight gets higher, you’ll have to switch to the mixed grip. But the double overhand grip is most symmetrical and easiest on your body.

5 – The bar path should be straight up and down.

NOT around your knees, out in front of your body, etc.

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HOLIDAY GAINZ

The Holidays are the BEST time of year to switch your training goal from fat loss to muscle building. You’ll effectively utilize those extra calories, and feel less stressed about having a few bites of pie!

So I’m starting a “Holiday Gainz” pilot program, and I’m looking for a few specific people who want to build muscle during the Holidays.

This will be a six week, small group coaching program where I work with you closely to help you gain strength and lean muscle through the Holiday season. I’ll give you the exact workout plan to follow, and I’ll give you personal coaching / attention / tips to help you make the fastest progress possible.

So if you:

— Are looking to gain strength and/or muscle mass
— Can commit to training 3x per week for the next 6 weeks
— Have access to (or can get access to) a basic barbell set up, a couple of kettlebells, and a pull up bar
— Are friendly and coachable

Reply to this message and let me know.

** I am extending the intake period through this week – lots of inquiries still coming in, and in fairness I want to make sure to consider everyone who is interested in the program. **

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4 Technique Tips for a Bigger Bench

Holiday GAINZZZ is in full effect!

We are kicking off this 6 week pilot program on Monday, and I am SUPER pumped.

(If YOU are interested in getting in on the fun, we still have spots left – more info HERE)

One of the lifts that we will be focusing on is the bench press.

Now a lot of people bench … but they don’t realize the just how important technique is when it comes to lifting more weight.

Take my client Sarai for example:

FullSizeRender (10)

6 months ago, she was barely hitting 95 pounds (a 25 pound plate on each side) for sets of three …

Working on the lift consistently, getting stronger overall, and just as importantly, refining her technique … she hit 135 for two sets of three this last week.

Great stuff Sarai – keep it up!

Okay – here are 4 technique tips to for a bigger bench:

1 – Make sure your feet are in a stable and solid postion. Exact placement is up to you … but you want to be able to put all of your energy from the legs and hips into driving the bar up.

2 – Hop down into a push up position … don’t even think about it … and make a note of where your hands are. This is a good rule of thumb for your grip / hand width while benching. Also, be sure to use the rings on the bar as “land marks” – so that you can be consistent with the same grip width every time.

3 – Your back should be arched and kept that way during the entire lift. The arch should come from your thorasic spine, NOT your lower back. Also very important though – your butt must stay ON THE BENCH the whole time.

4 – The bar should touch at the bottom of the rib cage. And the path should be more or less straight up and down. A lot of people bring the bar way too high as it comes down to the chest – but again, think bottom of the rib cage as a rule of thumb.

A lot of people bench press. But they don’t realize the just how important technique is when it comes to lifting more weight. These 4 training tips will help you bench more, AND do it safely.

Put them into practice at your next workout!

And if you are interested in getting my help with building muscle over the next 6 weeks, check out the Holiday Gainz pilot program HERE.

Keep training hard, talk soon -

- Forest Vance
Master of Science, Human Movement
Certified Barbell Instructor

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Best Stretch for Tight Hips

Hard training can lead to tight hips.

Spend the day sitting, and the problem quickly becomes worse.

Enter the “Couch Stretch”.

Dr. Kelly Starrett invented – or at least recently popularized – this awesome move.

It’s one of the best stretches for tight hips.

And maybe the best part – you can get it done while you’re watching your favorite TV show! :)

THE COUCH STRETCH

- Start by standing in front of a couch
- Put your back knee on the couch and keep your front leg on the ground
- Put your back foot up against the back of the couch
- Point the back toe
- Squeeze your glutes, and the glute of the up leg in particular, to stabilize your lower back and correctly position the hip joint
- With the butt squeezed, dril the front of the hip towards the ground
- Work on this daily for at least 2 minutes per side

Try doing the Couch Stretch daily for a week – two minutes each leg, each day – and pay attention to the change you can create.

- Forest Vance
Master of Science, Human Movement
Certified Corrective Exercise Specialist

PS - For tight hips, I also recommend you check out this routine:

=> How to “unlock” your hip flexors

It outlines a complete program you can incorporate into your fitness plan to loosen up your hips, reduce pain, and get you moving better.

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More Pull Ups in 30 Days – Your Complete Plan

We’ve been talking about Obstacle Course / Mud Run Training for the last few days.

IMG_2071

A CRITICAL part of doing well in these events is being able to do things like jump over walls, swing from monkey bars, and climb ropes …

And in addition to actually practicing the activities listed above, doing a variety of different types of pull ups – and getting good at them! – is HUGE in getting you in top shape for race day.

Now I know that pull ups are something a lot of folks struggle with.

So I’ve put together a 30 day plan to help you get better at them.

This is important – you must follow it EXACTLY as outlined. It may seem simple … but if you don’t follow it to a “T”, it won’t work.

It is NOT just “doing lots of pull ups”, as some have commented on skimming it, and not actually doing it :)

It is a specific schedule that you must follow for best results.

All that being said – check it out:

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More Pull Ups in 30 Days – Your Complete Plan

1 – On day one, do one all-out set with perfect form, and see how many pull ups you can do.

It’s very important to do this and establish a baseline number for yourself, so we can test at the end and see how you’ve improved.

2 – For 30 days, “practice” your pull ups frequently (3-5 times per week, do a couple sets of chin ups or pull ups).

You can do these any time – at the beginning of your current workout routine, between sets of other exercises, at the end … if you have a pull up bar set up at your house, you can even just hop up and crank em out at any point during the day.

3 – Do NOT go to failure! Always leave a rep or two “in the tank”.

This is important. A lot of folks, in an effort to do more pull ups, get to the point where they are going to failure at EVERY session and are always trying to beat their personal best. DO NOT do this. We are training the nervous system with this method, and part of the idea is to train your body NOT to fail and to do reps with perfect form. IF you go to failure, this method will not work.

4- Mix it up from day to day.

Some days do standard pull ups. Some days use band assistance / a slight jump assist w your feet on a box / etc and go to higher reps. If you are strong enough, some days do weighted pull ups and work in a lower rep range. Mix up your grip – pull up, chin up, parallel grip, etc.

A good idea would be to keep a log of exactly what you did on each day, so that you can make sure to switch it up each time you do your pull ups and keep things balanced out.

5- At day 27 or 28, REST and STOP doing pull ups completely for two or three days.

6- Re-test at day 30 and see how many more pull ups you can do in one all-out set!

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Whether you have an Obstacle Course Race or Mud Run coming up … or you just want to get better at doing pull ups … this is a solid plan to follow for the next 30 days.

Would love to hear how it goes for you if you try it!

If you DO have an OCR or Mud Run event you’re prepping for, be sure to also check out Mud Run Domination:

=> Mud Run Domination 6 Week Training Plan (on sale this week)

And have a great one -

- Forest Vance
Certified Personal Trainer
Master of Science, Human Movement
ForestVance.com

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Mud Run Domination Workout

long obstacle race 460

Got a Mud Run Domination – style workout for you today.

It’s great to help you get conditioned for an upcoming race – incorporating short bursts of running with pull ups, lunges, jumps, crawls, and carries – or just shred body fat and get fit.

Let’s get right into it -

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1 – Dynamic warm up:

2 – “Road Work”:

– regular / towel / travelling pull up ladder w partner – 1/2/3 OR 2/4/6 x2
– run .25 mi
– partner swing lunges – 3×10 each leg
– run .25 mi
– box jumps with partner – 3×12
– run .25 mi

3 – Finisher (3 rounds):

– waiter / rack / suitcase carry w KB – 30-60 secs per side
– bear / army crawls – approx 30 yards
– sprints – approx 100 yards

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Enjoy that Mud Run Domination workout.

For the full 6 week training plan, click here.

And have a great day!

- Forest Vance
Certified Personal Trainer
Master of Science, Human Movement
ForestVance.com

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OCR Training – Where to Start (2 simple HIIT workouts inside)

tough mudder photo

At the end of the day, fat loss, increased strength, and improved overall health are likely the primary fitness goals you’re after.

And we can accomplish these goals with consistent, intelligently designed workouts and clean eating.

Simple. Not EASY .. but simple :)

That being said – having something to train FOR – like an Obstacle Course Race (OCR), for example – can be a GREAT motivator for a lot of folks.

What we find is that in the PROCESS of training for an event like this, you end up being more consistent with your workouts, eating cleaner to fuel your training, and taking better care of your body in general. And by doing all these things, you end up losing fat, getting stronger, and improving your overall fitness level.

So if YOU are considering doing an Obstacle Course Race or Mud Run of some kind, I have a simple plan for you to get started.

If you are already doing full-body, high-intensity, kettlebell / bodyweight – based workouts, you are on the right track. You probably have a nice base of fitness built up already.

But one thing that may or may not be a part of your workouts now is running. And this is something you’ll need to do at least a little of if you’re looking to do an obstacle course race.

It’s also a great way to get in better shape and burn some extra fat at the same time – even if an obstacle course race or mud run isn’t in your plans for the near furture.

So – let’s say you are doing three boot camp – style workouts per week right now, on Monday / Wednesday / Friday.

A SUPER simple – and super effective! – way to add running into the mix, and get started on your obstacle course race training, is to do a short, 20-30 minute interval run on Tues / Thurs – like this:

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(run/walk interval workout 1)

– 5 min walk to warm up warm up
– 2 mins jog/run (as fast a pace as you can maintain for 2 mins)
– 1 min walk (recovery)
– repeat interval 5 times total
– 5 min walk to cool down

OR

(run/walk interval workout 2)

– 5 min walk to warm up warm up
– 30 seconds run (shorter interval, so faster pace than the example workout above!)
– 30 seconds walk (recovery)
– repeat interval 10 times total
– 5 min walk to cool down

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Losing fat, gaining strength, and improved overall fitness is probably what you’re after.

But having an event to train FOR – like an obstacle course race – is a great driver to bring you to your goals.

Try incorporating some interval runs into your workouts, like the ones outlined in today’s article, if you’d like to get started on your training.

Train hard, and talk soon -

- Forest Vance
Certified Personal Trainer
Master of Science, Human Movement
ForestVance.com

PS - Later this week, I will be putting up the training plan we used at FVT to prep for the recent Obstacle Course Race we did as a team.  Stay tuned!

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