Reps and How to Use Them


Few people know this but…

The exercises you choose…

The order in which they are performed…

The number of reps and sets done for each

And how the exercises themselves are executed play a HUGE role in your ability to garner results

  • Higher rep, low intensity is ideal for increasing blood flow early on in the workout, inducing joint lubrication and providing a necessary warm-up prior to heavier or more intense forms of exercise
  • Lower rep, moderate intensity, high velocity exercise is ideal for eliciting nervous system excitation. This ha s direct carryover to your ability to generate power ideal for athletic endeavors
  • Moderate rep, moderate intensity with adequate volume exercise is ideal for inducing muscle growth
  • Low rep, high intensity low velocity exercise (you are trying to lift fast but the weight is heavy) is ideal for eliciting nervous system excitation and muscular system response. Strength and muscular development.Pistolquat

    A concurrent workout may use all of these in the same workout and be laid out as such:

    Bench Press: 3×5, Incline DB Press 3×8, Peck Deck 3×12, Cable Crossovers 2×15, Pushups 2×20.

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Lessons for a Strong Life



Virtue Over Pleasure

Virtue is a word that has died in the modern generation.

It use to be a word that traditional societies lived their lives by.  They actually qualified their value based on if the were being virtuous.  This is why you’ll see the great philosophers like Plato, Aristotle, and Socrates use this word so often.

Most of the world chases pleasure and avoids pain.  These thoughts govern their decision making on what steps they take in life.  Live for higher ideals, establish what are your virtues.  Virtues are the impactful ideals that give your life it’s depth and meaning.  What matters more to you – living a life of integrity, honor, compassion?  Or making sure you get that pleasureful thing/experience that is here today and gone tomorrow.

Legacies are built on virtue.  Stories you love and stand the test of time are full of virtues, not pleasure and pain.   When you’re a man or woman of virtue you have boundaries of what you will say “yes” to and what you’ll say “no” to, the ability to do this gives you PREFERENCES, and this is needed to form a stable identity.

Growth is Life

Nothing stays stagnate.  You’re either growing or regressing.  There is no homeostasis, life is not linear.  It has it’s ups and downs.  To be a person concerned with growth means you’ll always have depth and value.  You’ll avoid depression and feeling unfulfilled if you approach life as a journey of betterment.
Not for YOU, that’s a selfish empty shallow reason for growth.  Do it because you OWE IT to the gift of life you were endowed with.  Viewing growth as a duty takes the emotion out of it.  The most disciplined men in history viewed growth as an obligation for their life to have worth.   This obligation will not let you sink into living just by the whims of pleasure and pain avoidance.

Only from a position of strength can you be a more generous person.

Seek Out Failure (It can’t rain all the time)

Make it your weekly mission to try the things you suck at.  When you shift your mindset to being okay with purposely pursuing failure.  You’ll likely recognize two things, what you thought were guaranteed failures were wrong; or you’ll learn something incredible about yourself while failing and be one step closer to a win.

Realize that the Mind is Willing but the Flesh is Weak

The spirit is willing, but the flesh is weak” (Matthew 26:41).  
Paul said , “I know the things I should do and do not do them, the things I don’t want to do, I do!”   
That’s a paraphrase.   
Recognize that their is a disconnect between the heart and the head.  Ideals, passions, and virtues, will not always be congruent with feelings and emotion.
To let our emotions lead our actions would be devastating, some days I want to eat what ever I want in whatever amount.  Some days I want to listen to my stress and indulge in whatever activity relieves that pain or gives me the distraction I seek.
We have to be better then this.
To let our minds lead the way without checking with the passions of our heart can lead us to jobs we never truly loved, or trapped in relationships that aren’t the best for us.  Or even have us avoiding people altogether.

Wisdom is the ability to discern when your have to drag the flesh to do the right thing.

That may mean getting accountability.  A coach.  Friends that feed your spirit and enhance your brain and life.   That may mean a new social circle, a new job, a different environment.  

Cultivate a Soft Heart; But Never Adopt Victim Thinking

I’m driven by masculine traits, which usually makes me ambitious.  But with high levels of ambition can come the hardening of the heart.  Other times, the coldness of reality and how people treat other can make you hard or cold.  Circumstances of struggle, being born with the cards stacked against you, can often create a hard cold mind.   Cultivate a soft heart of understanding towards and for others.  This universe never existed for you.  A soft heart gives love in order to receive love.  If you look at people for the inherent worth they have, despite their actions, it will make it easier to care about them even if you disagree with them.  Hardness, anger, hate, anything of this notion is baggage on your soul.  A soft heart will keep you relevant to humanity, your purpose, and your appeal to influence others.  You can’t influence people you don’t care about.

If Something Repulses You, Listen to It

There’s traits that are attractive by design.  I’ve dated a certain breed of women because good qualities flow from good stock.  Don’t justify bad behavior, or behavior that makes you pause and retract.   This day in age, people are afraid to have standards.
This is for two reasons, one they’ve been taught the mantra of “Don’t judge anyone!”  This is garbage.  Every living thing on the planet judges for basic survival ability.  From the biological natural to the metaphysical.  Show me someone who doesn’t judge and I’ll show you someone with low standards for themselves and others, and who are ultimately unhappy.
The second reason is a fear of being a hypocrite.  Let me tell you something.. having standards and failing them does NOT make you a hypocrite.  Were you a hypocrite because you fell off your diet you’ve been telling everyone about?  Or missed that rep you wanted in that lift?  Were you a hypocrite because you were rejected by that guy or girl?  No.  Setting a standard and missing is just aiming at a target and missing.   Hypocrisy comes from someone who purposely does the opposite of what the said they’re going to do.  It is NOT someone failing there standard.  But the media and social circles love to point out when people fall.


Fall in Love with the Process of Fitness

We as humans usually will not commit to what we do not enjoy. The essence of being successful with your health and fitness endeavors is found primarily in being consistent; without consistency, any results you receive from your healthy eating and workouts will be very fleeting. I have paid close attention to those we have achieved great success in fitness, and all of them love fitness. Why do they love it? What do they love about it? For some, it may be the challenge of besting themselves. For others, it may be the visual results, or the way they feel internally.

You have to be aware of the rewards from your effort.  Journal anytime you lift a heavier weight, stay on track of your diet for the day, etc.  Keep a success journal – one for your lifting, one for your nutrition.  You’ll love looking back on these years later.

The Skill of Self Awareness
This is the ability to step outside of yourself and auto correct your actions.  This is the most useful skill you may cultivate.    People with high self awareness know why they do, believe, and say what they do and what it leads to.   People with no self awareness blame others and take no responsibility.

Most people aren’t mean on Purpose

Being mean is often a result on ignorance or apathy.  Take it lightly.

 There’s No ‘There’ There

Avoid people or doing things that lack substance and identity.  Life is to short to live fruitlessly or getting wrapped in causes that are time wasters.  Video games, political battles, friends or relationships that aren’t into growth and improvement.  They have no distinct identity, no depth, no significant characteristics.  Nothing exists in that place.  It’s devoid of meaning.  Avoid people and places that lack depth.  Nothing significant exists when there is no ‘there’ there.

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13 Week Squat Program Day 1

This workout is day 1 of a 13 week Squatting Strength Focus Leg Workout


After 5 mins of mobility we got into heavy barbell squats working up to 80% of my 1 Rep Max.

Many people do not know how to do warm up sets, they confuse warm up sets when what they’re really doing is PRE-EXHAUSTING the target muscle.  For instance, most peoples warm ups look like this, “135×12,185×10,225×8, then begin work sets”   15,12,10 etc are not warm up sets.  Your purpose is to just GREESE THE GROOVE, the movement pattern, WITHOUT taking away any energy on the WORK sets so you can provide maximum effort.

A real efficient warm up that won’t zap your energy from your work sets may look more like “barx10,135×5,185×4,225×3,275×1, BEGIN WORK SETS”   (the poundage is just a personal example based on my max strength of a 465 pound squat)

That said, I worked up to my heavy 80% set for 3.

After that, it was Constant Tension Squats – 6 sets of 4 reps @70% of max.

The, Olympic Style PAUSE Squats for 5 second pause in the bottom.  5 sets of 2 reps with these pauses.  Sink back in the squat and feel the force weighted stretch.

Glute Ham Raise holding a 45 pd Plate- 3 sets of 8.

Hack Squat Pistol Squats – 3 sets of 6 each leg.









Weight cable ab crunches – 5 sets of 15.


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Coaching vs. Gurus

If you want a coach to be the most effective for you – they need to know WHO you are.
People fall prey to guruism but no Tony Robbins-esque guru can really change your circumstances, long term, unless they know a great deal about you.
In my early years I spent hundred and thousands of dollars learning from the high profile guys that served the masses.

As I grew, I learned paying for 1 on 1 intimate detailed coaching from business guys that took the time to learn who I am what my strengths and weaknesses were, was far more valuable then all the other coaching I received.

Even if the coach you use isn’t the smartest or the top of the industry, if they deal with you on a personal basis of getting to know what your goals are, what your past history has been, what you’re doing now and where you’re wanting to go, what you like and dislike, they will be more effective then getting coaching from those at the top of the industry who don’t  get personal with you.

After spending a lot of money on expensive courses, I hired a guy who was successful in my industry to help me grow online.  He took the time to ask HOW I liked to market, he looked at my strengths such as my looks and speaking ability, and recommended videos being better for me then writing.   When he found out I didn’t enjoy making videos, we came up with a new strategy that still emphasized that strength.

These are the things you won’t get from impersonal learning methods.

Get a coach who is better than you, but gets personal with you.  You’ll grow leaps and bounds.




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Arm Blast

A short but intense arm session that definitely pumped up the pipes, no inspirational quotes or messages in this post.   Search for that and more descriptive knowledge in my other posts.

Here’s the biz-ness:

Superset#1 Seated Alternating DB Curls w/ Straight Bar Skullcrushers – 4 sets of 12-6 reps getting heavier each set

Superset#2 Inclie Bench DB Skullcrushers w/ Standing Hammer Curls – 4 sets of 15-10 reps

GIANT SET (4 exercises, 2 biceps, 2 triceps) – Rope Pressdowns, to Preacher Curls, to narrow had pushups, to Rope Curls – 3 times through, 15-20 rep range.

FINISHER – NARROW BAR ON LAT PULLDOWN – BEHIND THE NECK CURLS (lean forward and curl the bar to the base of your neck) – 1 set of 50 reps  see pic above

2012-12-23 14.47.49

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