However, the overwhelming majority of men and women (Yes, women can do pull-ups.) can’t even do ONE. If you would like to dramatically improve your upper body strength, here is the program I used to double my pull-up totals in only five weeks.

Major Charles Lewis Armstrong, USMC, used this routine to prepare himself for an attempt to set a world record for pull-ups. The Armstrong pull-up program consists of two workouts per day, five days a week. Before you faint at the thought of violating the “laws” of fitness that restrict exercise to 3 days a week every other day, remember that the amount of recovery time needed from exercise varies with the type, volume, and intensity. The military typically uses a Monday through Friday training schedule for calisthenics.

Monday: Do five maximum effort sets. Rest 90 seconds between each set. Make sure that each set is a maximum effort set, but don’t concern yourself with numbers. You will probably increase the numbers in the last two sets before you see much improvement in the first three.

Tuesday: Pyramid Day. Start the pyramid with one repetition, the next set has two repetitions, the next has three. Rest 10 seconds for each repetition in the previous set. Continue adding reps to each set until you miss a set. That means, if your last set was five, and your next set should be six, but you could only do four, you missed a set. Then finish your workout with one more set at a maximum effort.

Wednesday: Do three “training sets” of overhand pull-ups, three sets of underhand pull-ups, and three sets of overhand pull-ups where the back of your neck touches the bar. Rest 60 seconds between sets. A training set is determined by your current level of strength. If you are advanced, it might be 5 or 6. The goal of the workout is to do the same number of repetitions per set, so start off conservatively. If you can only do one, use one. You must complete nine training sets for this workout.

Thursday: Do the maximum number of training sets that you can. Use the same number of repetitions that you used in your Wednesday sets. Rest 60 seconds between each set. Do training sets until you miss a set.

Friday: Repeat the day that you found to be the hardest in the previous four days. This may vary from week to week.

Most people who stick with this program are able to double their pull-ups in 4-6 weeks. In addition to pull-ups, Major Armstrong did three maximum effort sets of push-ups every morning, and then did his pull-up routine 3-4 hours later. That workout schedule is probably not convenient for most people, but it doesn’t have to be followed exactly. Just be sure to do the pull-up routine separately from the push-ups. Though I don’t recommend it, you could also skip the push-ups unless you’re training for a fitness test which includes push-ups.

Unless you are facing a make-or-break fitness test, I personally wouldn’t follow this program longer than 6-8 weeks even if you haven’t reached your ultimate goal number. Change to a different exercise routine, while maintaining your pull-up gains by doing 5 sets of 50% of your max, five days a week, or doing your max reps at least twice a week. In other words, if you want to maintain the ability to do 20 pull-ups, do 5 sets of 10, five days a week, or do a set of 20 at least twice a week. After 1-2 months, you should be able to go back to the Armstrong pull-up program at about the same place you left off and push on to the next level.

“What is the number of calories burned per pound of fat?

Sorry to be the bearer of bad news. The number is higher than you might think.

Many dieticians agree that three thousand five hundred is the typical number of calories burned per pound of fat.

Yes to lose just one pound of fat you will have to burn up 3500 calories.

How much is that? Well if you are on a diet such as the 1800 diabetic diet, you are eating 1800 calories a day. So 3500 calories is about two full days worth of food.

Yikes. No wonder it is so difficult to lose weight.

But there is hope. You don’t have to burn up all 3500 calories at one time. You can do it bit by bit.

You can also avoid calories in order to avoid gaining weight. The fewer calories you add to your daily diet, the fewer you will have to try to burn off every day.

Here are some activities and how many calories they burn for you.

Just sleeping burns about 50 calories. Not bad.

An hour of gardening burns 350 to 500 calories per hour.

Circuit Strength Training burns over 1000 calories per hour and continues to burn calories up to 24 hours after completion of the workout.

Skipping rope with a jump rope burns 700 calories per hour. About the same as fast running and more than jogging (see below). This can be done anywhere and the equipment costs less than five dollars.

Jogging at 5 miles per hour will burn around 500 calories per hour.

Aerobics classes burn about 450 to 500 calories per hour.

Walking at a normal pace, and playing golf (without a golf cart), each burn around 250 to 280 calories per hour.

Power walking can burn over 600 calories an hour. So can riding a bicycle or an exercise bike at the gym.

Housework can burn 100 to 200 calories per hour, depending on the activity level.

Another way to “burn” away calories is to simply avoid the easy ones.

For example, a tablespoon of mayonnaise has 150 calories of pure fat. If you leave it off your sandwich you never have to take it off your hips later.

Ask yourself, is a brief moment on the lips, worth a long time on the hips? Is this worth it, considering the number of calories burned per pound of fat?

The same goes for sugary sodas. Try drinking water instead next time you are confronted with this choice. Just say, to yourself or out loud, “I’m tired of soda. It doesn’t quench my thirst. I’m just going to have good old water.”

You save hundreds of calories here too. They all add up. Avoiding 3500 calories this way keeps another pound of fat from being added to your body. One less to try to remove later.

Every time you eat, try to keep in mind the number 3500 – the number of calories burned per pound of fat.

This is all easier said than done of course.

The increase of activity to burn calories and the lowering of calorie consumption are the two sides of the weight loss equation.

Most people have a mistaken belief they have to eat less food. That is not the case. The truth is, they have to eat different food. They are eating the wrong foods.

You can go to McDonald’s restaurants and order a cheeseburger, fries and a soda… or you can order a chicken breast sandwich on a whole wheat bun, with a glass of water.

If you weigh the meals they are about the same quantity of food. The difference is in the ingredients. In the calories burned per pound of fat. One meal has far more calories and fat than the other.

An ounce of lean chicken is not the same as an ounce of butter.

So you don’t always have to eat less food, you may simply need to eat different food.

If you can change your eating habits, one little habit at a time, you can change your body.

What habit will you start with? The soda? The mayonnaise? Switching from creamy coffee drinks to plain? Small changes add up for you or against you.

I wish you all the best of success in making these small changes. Good luck and stay positive. You can do it.

Train Smart, Train Hard, Go Full Force

Sam Martin

These muscles are the largest in the body, when diet is low in protein as it so often is with elderly people, the body “leaches” amino acids from the big muscle masses and turns them into glucose to be used as energy.

The legs and butt still “run” the body butt in a different way! These muscle shrink away and after a while older men have trouble getting up from a seated position.

Squatting is the best way to keep size in the thighs and buttocks and should be done on a regular basis. Full squatting is best but if you have lower back or knee aches you might consider using the leg press machine. I have an Upright Incline leg press in my gym and it is terrific to work the thighs with just enough butt and lower back stimulation. I place my feet in the middle of the platform and I go as deep as possible into the negative on each rep for two to three sets of 10 to 12 reps on squats and leg presses.

There’s nothing for you to lose except the unwanted and unhealthy fat.  If I am wrong in my advice then simply stop.  If my advice helps you then keep going. 

Here’s the thought that  shocks my potential clients:  Limit your cardio and increase your strength training.  That’s it.  Sounds simple and the truth be told, it is simple.  The very basic concept causes many people to think I’ve lost my mind. After all isn’t cardio the ultimate fat burning workout?  Nothing beats 45 minutes on the treadmill.  Right???

WRONG! The reality and cold hard truth is that strength training is the best and surest way for men and women to increase their metabolism, burn fat and sustain long term weight loss.  Cardio is important, but not nearly as important as many believe it is.

Use the following advice at your risk. Its works for me and my clients.  It has been one of the few ways folks lose fat and keep it off.  Just a little tidbit for you:  A pound of fat burns 5 calories per day.  A pound of muscle burns 50 calories per day.  Simply adding 5 pounds of beautiful, lean and toned muscle equals an additional 250 calories burned per day…. I think that is pretty impressive.

And to the women!  A lot of women are deathly afraid to touch a dumbbell, and I find myself lucky to get them to consider this outrageous idea…. They do not want to lift a 10 pound weight for fear of bulking up.  THAT WON’T HAPPEN!  For years I’ve tried to educate the public about strength training.  Take the next few weeks and focus on a good strength program. Do not fear the weights. Lift heavy and push your muscles. Your muscles should be fatigued by the last few reps of each set.  Always maintain perfect form and always have complete control over your workout.

Cardio is wonderful. Nutrition is vital. Strength training is the master of fat loss. Whether you have a few pounds or 70+ pounds to lose, strength training is your answer.  Go ahead and give it a try.  Give me a call if you need additional help and always ask your doctor if it’s okay to start a fitness or nutrition program.

Remember, it takes 10 pounds of unwanted ugly fat to burn the same 50 calories  as one  beautiful pound of muscle per day.  Imagine shredding the fat and replacing it with muscle.  You’ll have the perfect body you’ve always dreamed of— lean, toned, more defined and always burning fat.

Train Smart, Train Hard, Go Full Force

Sam Martin

DAY ONE

Chest
(4 sets each @ 12-12-10-10 reps)

Flat Presses – Decline or Incline - Pec Deck – Chest Dips
(or = alternate each week – Decline/Cross Overs, Incline/Cross Ups)

Biceps
(3 sets each @ 12-12-10 reps)

Dumbbell Curls - Barbell Curls - Reverse Curls

Calves
(4 sets each @ 12-12-10-10 reps)

Standing Raises – Seated Raises

Abdominals
(4 sets each @ max reps)

Upper – Lower

DAY TWO

Back
(4 sets each @ 12-12-10-10 reps)

Upper Rows – Pull-ups / Pull-downs – Lower Rows

Triceps
(3 sets each @ 12-12-10 reps)

Close-Grip Bench - Skull Crushers - Tricep Dips

Traps
(4 sets each @ 12-12-10-10 reps)

Shrugs
(choose 2 forms of Shrugs)

Obliques
(4 sets @ max reps)

DAY THREE

Shoulders
(4 sets each @ 12-12-10-10 reps)

Military Presses – Side Laterals – Front Laterals

Legs
(4 sets each @ 12-12-10-10 reps)

Leg Presses/Lunges – Leg Extensions – Leg Curls

Abdominals
(4 sets each @ max reps)

Upper – Lower

Even though you can choose which days to go to the gym, it is recommended to leave at least one day of rest between each workout.

Here is the suggested combination for your easy 3-day workout routine.

• Day 1 – Chest, back, abdominal muscles, and cardiovascular exercises (30 minutes)
• Day 2 – Day off
• Day 3 – Shoulders, legs, abdominal muscles, and cardiovascular exercises (30 minutes)
• Day 4 – Day off
• Day 5 - Biceps, triceps, abdominal muscles, and cardiovascular exercises (30 minutes)
• Day 6 - Day off
• Day 7 – Day off

Advising you on which specific exercises to perform isn’t necessary because everybody has access to different training equipment and they have their preferred exercises for each muscle group. Instead, focus on what muscle groups to combine when exercising and how to efficiently distribute your 3-day workout routine.

Keep in mind that the entire workout shouldn’t take more than an hour and a half, including the cardiovascular training. In order to work each muscle group adequately in such a short time, you’ll have to carry out 3 sets of 3 different exercises  and 8-12 reps for each set.

3-day splits are great for someone who is newer to weight training, but to the more experienced lifter who knows his recovery and body much better will benefit more from a 5-day split. 5-day splits allow one day a week to fully break down the muscle tissue with complete intensity than having a full week to recover.

Who Would Benefit The Most By Using This Type Of Training?   The Least?

More advanced bodybuilders would benefit from this type of training. Their body’s are accustomed to weight training and this allows them to work one muscle group to the fullest creating awesome growth.

Someone who would not benefit from this type of training are people new to weight lifting and people who do not have a lot of time. This workout is more intense and requires a longer recovery period. Someone who is new to lifting may not be ready for it and risks overtraining. Also, someone who doesn’t have a lot of time cannot spend five days at the gym a week so may have to opt for a three day split.

You often hear that 3-5 days per week in the gym will help you achieve any of your goals. Well, with time on your hands and goals to achieve it’s time for a 5-day split.

What is the best 5-day workout split?

Are 5-day splits better for training muscles once per week or twice?

Are 5-day splits more or less effective than 3-day splits?

Who would benefit the most by using this type of training? The least?

Show off your knowledge to the world!

Five day splits are among one of the most common splits used among bodybuilders these days. Not only does it allow for proper recovery in each muscle group, it allows the trainee to work at a much higher intensity since each muscle group is only trained once a week.

1st Workout

A typical split would be like this:

 
• Day 1: Legs/Abs
• Day 2: Chest
• Day 3: Back/Abs*
• Day 4: Rest
• Day 5: Shoulder/Abs*
• Day 6: Arms
• Day 7: Rest

 *Additional abdominal training days are optional.
Note: The reasons for prescribing those muscle groups in that order are as follow: For most trainees, training the lower body is probably the most taxing for their bodies. Therefore it is crucial to train it first in the beginning of each week to ensure that the workout is done while the body is still fresh.Instead of training five days in a row, it is also beneficial to rest in between training days to allow the Central Nervous System to get proper recovery. This is especially important for new trainees because their bodies are not primed to be able to work at a high intensity five days in a row yet.Lastly, it’s more optimal to space shoulder and arm days as far as possible from chest day to allow the joints and triceps to recover properly.For each day, trainees should use 4-5 exercises with two main exercises and 2-3 accessory exercises.

2nd Workout

The other option to consider is a 5-day workout split that has been found to be great in terms of recovery/strength/size.  Try spreading your back and leg day apart as much as youcan so you can have complete recovery for both exercises.

 
• Day 1: Chest/abs
• Day 2: Back
• Day 3: Off
• Day 4: Shoulders/abs
• Day 5: Legs
• Day 6: Arms/abs
• Day 7: Off 

On every lift the sets are 3-4. On power movements (Squat, Deadlift, Heavy Presses that hit the slow twitch muscle group), I keep the reps low and usually do 4×6, 3×8, or 10,8,6. Every other lift vary the sets from 12,10,8 to 3×12 to 3×8. I like to total around 12-15 total sets per body part.

It is key to switch up the rep scheme to keep your body guessing and to avoid plateaus and over training.

3rd Workout

A third and very good option to consider would be hitting the starting the week with Back exercises. Why?  Starting with the Back on Monday will give your Triceps and extra day to rest and recover before exercising your Chest. This exercise routine takes into consideration the Triceps are being involved in all bench pressing motions.

• Day 1: Back/Abs
• Day 2: Chest
• Day 3: Legs/Abs
• Day 4: Rest
• Day 5: Shoulders/Abs
• Day 6: Arms*
• Day 7: Off 

*SuperSet the Arms the first 6 sets

What is cod liver oil?
Cod liver oil is a nutritional supplement that is derived from livers of the Atlantic cod, a cold-water fish that inhabits the waters of the northern Atlantic Ocean. The livers are removed from the codfish and steamed, and the oil is extracted. Cod liver oil is a pale-yellow liquid with a slightly fishy taste that on occasion can be as pungent as the smell of rotting fish—hence the addition of flavorings such as mint or lemon to mask the fishy flavor. Cod liver oil is not the same as fish oil, another potent source of Omega-3 fatty acids that is made from the whole fish.

Why is it good for you?
Packed with Omega-3 fatty acids EPA and DHA, and vitamins A and D, cod liver oil was often given to children in the 19th century to prevent rickets, bone deformities caused by a Vitamin D deficiency. Today, researchers have discovered other diseases and health conditions that benefit from the intake of cod liver oil, including a significant reduction in joint inflammation and pain in adults suffering from arthritis, as well relief from middle-ear infections in children. The Vitamin D in cod liver oil has also been shown to reverse osteoporosis in women. Omega-3 fatty acids are especially important in brain development in children and are effective at preventing cardiovascular disease in adults and reducing blood pressure levels caused by stress.

Do you really need it?
While cod liver oil is not considered an essential nutrient for our bodies, there are many reasons to take it. People who live north of the 42nd latitude and who do not drink milk, which is heavily fortified with Vitamin D, can benefit enormously from supplementing with cod liver oil. In fact, cod liver oil contains more Vitamin D and Vitamin A than any other food. In addition, cod liver oil is the most popular nutritional supplement in Europe, primarily because it contains large amounts of Omega-3 fatty acids.

How to take cod liver oil
Cod liver oil can be taken in the form of capsules or liquid. Some find it difficult to swallow an oily liquid and find it easier to take capsules; however, both are effective. Not all cod liver oil is created equal, though. Most cod liver oil is imported from Norway and is of a lighter grade, containing fewer vitamins. It also goes rancid more quickly. Heavier-grade cod liver oil has more vitamins but may be difficult to find in the United States.

But perhaps the most incredible study was released in 2004. Researchers wanted
to study the effects of Vitamin A on boys who were shorter than their peers and
experiencing puberty later than their friends (both are symptoms of lower testosterone
levels.)

The boys were split up into four groups. The first group was the control group.

The second group received a testosterone supplement.

The third group received Vitamin A and Iron.
 
The results were surprising.
 
The boys were studied for nine months.
 
As expected, the control group showed
no change after nine months.
 
The boys that received the testosterone supplement grew taller and started to
experience signs of puberty.
 
But amazingly, the boys that received the Vitamin A and Iron also grew taller
and experienced signs of puberty just like the boys that received the artificial
testosterone.
 
And LIVER is chock-full of both Vitamin A and Iron.  So try to eat some liver at least 2-3 times per week.  Or, if you hate the taste of liver (like me), then you can take a dried liver tablet.
 
It gives you all the benefits of liver in a tasteless tablet form. 

Train Smart, Train Hard, Go Full Force

Sam Martin