PICOTS Fitness, Film, Fashion, Food

Well, this year is coming to a close which is when a lot of people start coming up with goals and resolutions for the new year. Any time is a good time for goals to chase but we know people are programmed to have these  new years resolutions. What better time to show you a few strength charts I've been using to guesstimate my clients and I's strength. The charts are based off a persons weight and 1 rep max strength. Also the strength is broken down into 5 categories. Untrained, Novice, Intermediate, Advanced, Elite. This isn't meant to discourage you if you fall short of where you think you should be, its a template to push towards new goals. Also the templates are in pounds. Ive taken the BIG 3 strength exercises, Bench Press, Squats, and Dead-lifts for men and women. These templates should give you a goal or two OR three to chase. So go tell a workout partner, personal trainer, B.F.F. that you are getting ELITE strength! Dead Lifts for Men Dead L...

 The Smolov is a training program that will affect your strength gains on a next level. Ive done some research to know if your just starting out into fitness you should hold off until you are quite comfortable in squatting (or whatever particular exercise you use this for.) Its 13 weeks and is broken down into several cycles. Ive run into a few variations but I'll show you the one I took from and also my modified version. Lets say you are going to do this for increasing your squat strength. You will be squatting no less than 2-5 days a week. Its a killer program but if you are consistent you will notice some gains. I won't say 50-100 lbs or throw around a number just because I'm not trying to sell you on this. I'm just letting you know it will improve your gains and the proof is in the pudding. ALSO. Any chance you get stretch and do mobility work. The Smolov revolves around a 1 rep max so you can guesstimate where your at or find some calculators online that figu...

1. Accountability . Just how you can pump yourself up You can always psyche yourself out. Having that friend/ workout buddy to workout with will help keep you on a schedule. 2. Spotting & Motivation . You can lift heavier loads that you wouldn’t normally do. You can bang out more reps where you would normally give up. They are your personal trainer and like wise. 3. Knowledge . Seek someone who has experience in the fitness industry. I love working out with other trainers because you will always learn something new or a different technique. I also tend to get someone bigger than me to transition myself to training stronger. 4. Happiness . Mood affects your workouts. Having someone to vent / talk to while they motivate and push you to work out is a plus. Talk about goal setting and what ever else brings you a positive experience.