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Through the now fifty-one previous editions of the “USPlabs Iron Day” we have been able to provide our readers a broad array of training regimes to reflect their goals. Whether interest lay in strength and bodybuilding pursuits, weight loss, needs of the military and law enforcement community or athletics, these training guides can serve as a tremendous blueprint towards goal achievement.

This effort came about due to radically improved technology that allows us to communicate with readers to which we are ability to quickly respond to their needs. With an open line of communication via Twitter, Google+ and Facebook we have been able to provide up-to-date information on efficient exercise approaches and ensure all readers utilize USPlabs products just as I have to their utmost.

Tammy Bravomalo discusses her supplement stack.

This commitment to providing information has taken a tremendous leap forward with the very recent release of the USPlabs | Ultra Premium Supplements educational library which houses considerable videos on proper exercise technique and suitable for virtually every method of training. As we push forward with the USPlabs Iron Day we will be making great use of these videos and I invite you to share with your friends.

As per our original intent of the USPlabs Iron Day, each Friday we will provide a daily training program (per reader choice), with a follow up supplement protocol on Facebook. Readers would cast their vote via Twitter (through either direct message or the “@” function) or Facebook and decide the topic.

Our choice for this week’s “USPlabs Iron Day” is a classic routine, perfect for the bodybuilding community and the "Summer of Shred":

Arm blast

If there are questions related to the performance of any movements, please post questions on the USPlabs Facebook wall, where the article is posted and I will personally answer.

RED²

Hurdle mobility drills, #5 & #6

Tumbling (over ten metres)

• Forward Roll (stay in tuck)
• Bear Crawl
• Spider Lunge

This session will alternate between Biceps and Triceps in a broad “giant set” manner with four total circuits and rest of thirty to forty-five seconds between each exercise.

All sets are to be performed with sixteen repetitions, maintaining “laws of bicep (and tricep) training” as noted at the bottom of the workout.

This is performed as a “giant set” with thirty to forty-five second breaks between movements. Repeat four total circuits!

• Close Grip Chin-Up As directed in the attached video, hands should be placed whereby outstretched thumbs touch on bar. Pull up for full range of motion as well as extend to absolute "dead" hang.
• Dips - weighted (I my “dreams” you’ll have access to a angled dip station but those are a rare sighting and parallel will suffice)
• Alternating Bicep Dumbell Curls. The classic barbell curl with hands shoulder-width apart, keep elbows tucked in and just as fists come to shoulder, rotate elbows up slightly as you begin the contraction.
• California Press
• Drag Curl: With a straight bar, pull the bar upwards along the abdomen, as high as possible on the chest by pulling elbows back with a modest lean forward. At the top of the lift, squeeze (flex) the biceps as hard as possible for a “two-three count” and lower with control at tempo three times the speed of raising the load.
• Standing Dumbbell Tricep Presses (single dumbbell at a time)

Alternating Bicep Dumbell Curls

Forearms

• Zottman Curls 4 sets x 12 repetitions

General “laws of bicep training”

Contraction: At the apex of each repetition, squeeze the muscle hard for a two to three count. This will be considerably easier with the Biceps section but entirely possible in Back work, particularly in Pull-ups and One-arm roses.

Tempo: Control the concentric action and eccentrically lower the weight properly three times slower (often referred to 3:0:1).

Circuit
a) Cossack Squats, 25 to each side
b) Walking Lunges, 90 seconds continues with your choice of barbell or "stacked" dumbbell
c) Sledgehammer Strikes, alternating overhead strikes

repeat 3 sets

How to perform the Cossack Squat

DMC™ – DO NOT OMIT – push the hips up, create tension throughout the entire action.

Core / Abdominal Training

Plank
Side Plank
Horse pose
Superman
Flying Squirrel

Perform two to four sets of each with 15-30 second holds per side.

Abdominal Circuit with Marissa Fields

 

Prepared by John Davies

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

Step two in this plan is visit the Facebook page well in advance of starting your training day for expert advice on how to optimize your results.

Prepared by John Davies
Photo of Joey Smith. For more details on Joey Smith please see his Facebook page and make use of his ultimate stack of Yok3d, Modern, Super Cissus, PowerFull , Prime, Recreate, Anabolic Pump and Pink Magic

Second from the top photo: Marissa Fields
Hammer photo: Casey Bard

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle (workout log 1, 2, 3, 4).

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

As with any effort, a firm tactical plan must be deployed if the goal is to be achieved. This is no different with any concern in life, sporting effort, scholastic or career endeavours as success does not come by chance.

 

Within sport, tactical plans are often the broad difference between those who perpetually successful compared to those who are on random occasion or of-course that rarely find the victors podium. Success comes to those willing to persevere and weather the difficult storms that leaders invariably face.

 

Success does not come by chance.

 

Tactically, a good leader in sport sees the field of competition many moves ahead of the competition, often allowing them to walking into trap with the “kill shot” quickly coming and another win garnered. I have done that precisely through my career where the seemingly invincible were dictated the run of play and before they could adjust the score was decided. Know the inner workings of the game, dictate the run of play and count on needing a large trophy case.

Quite naturally readers are wondering what precisely does my tactical plan within sport has to do within efforts in exercise and for that matter those pursing weight loss in the “Summer of Shred”.

 

The answer is simple because the same winning platform applies to all objectives, starting with:

 

Step 1: Believe in yourself, accepting that there is a greatest within you that is yearning to shine through.

 

Step 2; Dream big, in-fact dream “bigger”. Do not settle for “maybe” or the “could have been” but envision the top of the mountain and do not stop scratching and crawling until you get there.

 

Step 3: Apply yourself with dedication and determination. Straight from the top of the deck, I’ll out-work my competition. When they are up at 0700, I already have two plus hours on them and getting the tough job simply because I want “this”. How badly do you want “this”?

 

Step 4: Deploy the tactical plan of a sensible diet, a regular exercise plan and an encompassing supplement regime to accelerate weight reduction. In my opinion this involves a supplement “kill shot” plan that includes Modern, PowerFull, Prime, Recreate and Anabolic Pump.

 

Step 5: Is a unique departure for most within common exercise recommendations but if you allow me comes from my world of expertise in high calibre sport. Find motivation not within your immediate satisfaction but of something grander and possibly for someone else. Possibly it is losing weight so you can enjoy time with a loved one, involved in healthy activities with your children or if personal, to prove once and for all you can do anything once you believe. You can, you will, now believe.

 

Prepared by John Davies
Photo Jake Wooley
John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle (workout log 1, 2, 3, 4).

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

In direct contrast to the present-day, the iron-game’s rich heritage possessed a “common sense” approach to exercise choices and applications. Though that will directly contravene those who find marathon two-hour plus training sessions in sauna conditions as too demanding much of this difference lay in the massive lifestyle changes that has occurred since that time. Without a doubt shifting dietary habits to processed foods from home cooked meals, physical education classes in school with high testing parameters and of-course playing outdoors until it was pitch black has resulted in a mainstream population that is woefully conditioned.

The “how” and “why” this occurred is varied but in the most straightforward points I can assure you there is no simple return route for the broad mainstream and each person must take it upon themselves to right their direction.



For those in the modern iron-game, hope lay in combining these classic ideas with some of the distinct advantages that primarily occur within advancements within supplementation.

In continuation of points noted yesterday ensure the following are immediately implemented within your training:

• Perform Squats regularly. To correct an all-too-often error, Squat’s are not harmful to the knees and in-fact when applied properly provides a compensatory effect upon total body development. For those who wrongfully assume Squats are harmful, it is because you are not paying careful attention to technical form and like any physical action done incorrectly, will invite injury.
• Do not be fearful of lifting a light weight and in-fact remember to “check your ego” before every exercise session. Use a weight you can perform the exercise movement correctly and “do what you do with all your might”.  Never compromise quality for using a heavier weight and in-fact any coach who suggests “poor form” is acceptable should likely take up a new hobby because they certainly are not professional.
• Never forget to vary movements. Somewhere along the road of the exercise industries growth many great movements have been forgotten and because of it individuals are more prone to diminishing returns via adaptation. Utilise a wide variety of movements, including unilateral (single-limb) approaches and you will avoid the dreaded adaptation curve development will accelerate.
• Supplementation is the one stunning advantage of today’s generation compared to those even ten years ago much less a number of decades before. The potpourri of vitamins and please let me stress a very large selection of questionably effective items, of the past has been replaced with extremely efficient grouping of sport supplementation that provides the proper nutritional needs of an athlete. My personal choice, as well as for all my athletes, is the daily use of Modern, Super Cissus, PowerFull and Prime without exception.

Tammy Bravomalo discusses her supplement stack.



Prepared by John Davies
Top Photo of Kameron Ross
Second from top photo: Tammy Bravomalo

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle (workout log 1, 2, 3, 4).

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.