About Us 

Hello, our names are Wade Smith and Jesse Ward. We live in Waco, Texas, and are college students trying to reach our goals in life.

First, This site is to inform anyone about self fitness. We are normal people that have learned about fitness and experimented in many ways to find the right workouts and diets for us, but have realized with telling others about our successes and failures it has helped them acheive gains for themselves. We are making this site to help others through our own experiences with fitness. With this site you will find health secrets, workout programs, and other hints and tips on how to achieve the body and health you have always wanted. We have three points that we live by: Set your personal goal and work towards it, Never just stop and do not finish, and Dedication to your goals and yourself. We trust that continuing with this site will be one of the best choices of your life!!

If you have any questions about our site or just us contact us at:

  • 254-366-4767 (wade)
  • 254-230-8770 (jesse)
  • We will be happy to answer any questions or concerns

 

Body Building

 

The bodybuilding debates will never end. The endless arguments over how an effective muscle-building program should be structured will most likely continue until the end of time. Just scour the Internet message boards, flip through any muscle magazine or talk to the sales rep at your local supplement store. No matter who you talk to or what you read, it seems that everyone is an expert these days.

If everyone is an expert, confident in their own ideas and beliefs, how can the average beginner possibly know who to listen to? He or she are instantly confronted with endless questions that seem to have no clear-cut answer.

How many days should I train per week? How many sets should I perform for each muscle group? What type of rep range should I be using? What are the most effective exercises for stimulating muscle growth? How long should my workouts last?

These questions go on and on until he or she is eventually led to believe that building muscle is an infinitely complex process involving rocket-science precision and an intimate understanding of human physiology. I mean, that’s what takes to build muscling, right? Wrong! Believe me, there answers for these important questions, and if you are willing to put in the time and effort you will most definitely find them. Nevertheless that’s not what this article is about.

You see, amidst all the confusion and endless debating, most of lifters end losing sight of the big picture. Beyond all the specific workout principles, such as rep range and exercise selection, remains one crucial principle, a principle that lies at the very heart of the muscle growth process. If this principle is not given full attention, or even worse, completely ignored, building muscle becomes next to impossible.

The conclusion is that muscles grow as they adapt to stress. When you go to the gym and lift weights, you create “micro-tears” within the muscle tissue. Your body perceives this as a potential threat to its survival and reacts accordingly by increasing the size and strength of the muscle fibers to protect against a possible future “attack.” Therefore, to continuously increase the size and strength of the muscles, you must focus on progressing each week by either lifting slightly more weight or performing an extra rep or two. In doing this, your body will continue to adapt and grow to the ever-increasing stress

We have made a workout that we tried for a couple months. It is the basic routines, but it seemed to really work until our bodies finally became used to the routine. What we have found to work best is switch up the intensity of your workouts, ex. go really hard doing chest monday, but the next day you work chest go a little easier maybe doing smaller reps or so. Here is the before mentioned workout:

Monday & Wednesday- chest, triceps

Chest

Bench press: 4 sets, 6-8 reps (6-8 reps is ideal for size and growth)

Incline press: 3 sets, 6-8 reps

Dumbell flys: 4 sets, 7 reps

Dumbell pullovers: 4 sets, 8-12 reps

Triceps

Skull crushers: 4 sets, 6-8 reps

Dips: 3 sets, 20 reps

Kickbacks: 3 sets, 6-8 reps

Machine french press: 3 sets, 6-failure reps

Tuesday & Thursday- biceps, back, and legs

Biceps

Dumbell curls: 3 sets, 6-8 reps

Straight bar 21's: 3 sets (use the thickest straightbar you have)

Concentration curls: 3 sets, 6-8 reps

Plate curls: 3 sets, 6-failure reps (watch the weight you use or you will begin to feel pain in your forearms)

Pull-ups: 3 sets, 10 reps (try 10, begin with the amount of reps you can do without help)

Back

Seated row machine: 3 sets, 8-10 reps

Lat pull down machine: 3 sets, 6-8 reps

One arm row: 3 sets, 6-8 reps

Wide gripe pull-ups: 3 sets, failure reps

Legs

Squat: 4 sets, 8-12 reps

Leg press machine: 4 sets, 6-8 reps

Hip extensions: 3 sets, 6-10 reps

Friday- Cardio and abs

Abs

Regular sit-ups: 4 sets, 20 reps

Crunches: 4 sets, 20 reps

Medicine ball toss: 3 sets, 20 reps

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Cardio

Warm up: lightly jog 1 mile

Sprints: 5-6 100 meter sprints

 

 

Calisthenics 

Calisthenics workout programs are a traditional and integral part of any plyometrics training program. You use your own body weight to better yourself. We personally have found calisthenics to be a good thing to input into your workout.

This is due to the facts that calisthenics workout programs require minimal equipment and can be performed in almost any location.

Calisthenic exercises & workouts, depending on how they are performed, can be used to develop flexibility, muscle strength, muscle endurance, and/or muscle power.

There are many benefits from the proper use of calisthenics within the training environment.

Your Muscle Strength-Endurance

Muscle strength and, muscle endurance exist on a continuum. Given that muscle strength is the amount of force generated by one repetition and muscle endurance is the ability to exert force repeatedly over time, improving muscle strength will improve muscle endurance.

In general, calisthenic workout programs develop muscle endurance. There are two occasions, however, when calisthenics workout programs develop muscle strength.

The first occasion depends on individual fitness level and how many repetitions can be performed. Individuals who can only perform a low number of repetitions during a calisthenics workout programs (less than 10-12) will develop muscle strength.

Those who can perform a higher number (more than 10-12) will develop muscle endurance. For example, when you first start doing pull-ups you may only be able to perform 9 repetitions. At this point, you are developing muscle strength.

As your performance improves, and you are able to perform over 12 repetitions, you begin to develop muscle endurance.

The second occasion occurs where calisthenics exercises & programs are modified to overload the muscles so that they contribute to strength development.

This can be achieved by any of the following:

  • Adding weight; an example to that would be pull-ups or push-ups while wearing a weighted pack or belt. 
  • Using a spotter for resistance; ex. having a buddy sit on your hips while doing bent over calf raises (assisted leg extensions.)
  • Exercising on one side of the body only; ex. one-legged squats or calf raises.
  • Modifying the exercise; ex. elevating the legs during push-ups.) 
  • Super sets/pyramids; ex. doing bench press with reps 5 4 3 2 1.

These modifications can be particularly helpful if weight training facilities are not available and a strength workout is required.

If your one repetition maximum weight is increased, your workout multiple repetitions can be performed with more weight (resistance).

Muscle strength is developed by performing low-repetition (6-12), high-resistance exercises. When more than 12 repetitions can be performed, the resistance should be increased, and the repetitions decreased.

Muscle endurance is developed by high-repetition (>12), low-resistance exercises.

A set for an exercise is the number of repetitions performed per unit weight.

Increasing the number of repetitions per set develops endurance. For example, if an individual can perform only 10-12 sit-ups using proper technique, the exercise will develop muscle strength.

Once an individual can perform over 15 repetitions per set, muscle endurance is being developed.

Note that strength and short-term efforts have no effect on aerobic capacity because the aerobic/endurance system is not recruited with maximal or heavy loads. In contrast, sustained efforts with a light load recruit the aerobic system and have minimal effect on strength.

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