Resistance Training

ethan weber jeremy weber lion diet alpha lifestyle alpha phase 1 resistance training hormesis alpha swoletauri lion diet

Resistance training is an essential part of Alpha Living.  This is where we grow muscles.  We will provide workouts for the beginner and intermediate lifter.  Our workouts can be done at anytime of the day.  Early birds like 5:00am.  I prefer my late morning workout just before lunch.  Evening is fine.  Just do it!

Muscle mass is a major part of overall body composition.  It is influenced by genetics, age, sex, activity level and diet.  Strength training, like weight lifting and bodyweight exercises, promote muscle growth and increase muscle mass over time.

It is beneficial to have an adequate amount of lean skeletal muscle mass.  That will improve physical performance, metabolism, posture, joints and prevents injuries.  Muscle mass also helps the body maintain a healthy weight.  You are less likely to suffer from obesity, diabetes and age-related muscle loss.

Lean muscle mass is generally associated with a fit, toned body.  Lean muscle mass is what individuals need who are looking to improve physique, increase strength or improve athletic performance.  Adding lean muscle mass will increase metabolism.  Muscle tissue requires more energy to maintain than fat tissue.  This can help in weight loss and fat loss goals.

Increasing lean muscle mass requires a combination of muscle training (like weight lifting) and proper diet.  Resistance training sparks muscle protein synthesis (rebuilding of muscles).  Consuming enough protein and water supports muscle recovery and growth (muscle protein synthesis).  Adding lean muscle mass takes time and consistent effort.  How long and how much effort depends on genetics, training intensity and nutrition.

Muscle Protein Synthesis

 Your body can be in muscle protein synthesis for up to 48 hours after exercise.  There are several factors that determine the amount of protein you need.  Workout intensity determines the time your body needs to repair itself.  Additional factors would include your body composition and your overall diet.

The objective of resistance training is to put your body into muscle protein synthesis mode.  When your workout is intense or involves resistance training, you are looking at 24-48 hours of muscle protein synthesis.  During this time frame, you need a steady supply of protein.

 

Supplements for Resistance Training

Pre-Workout

We do recommend giving your body the nutrients that it needs when it needs it.  So, we have a  Crazy Nutrition Pre-Train and  Creatine shake before workouts.  This gives our body vitamins, amino acids, energy and creatine.  This are the nutrients that your body is looking for during the workout.

Post-Workout

Right after the workout we have a Crazy Nutrition Protein Powder.  This provides the body with 6 kinds of protein.  They are absorbed at different rates to feed the muscle protein synthesis process.

Click on the image to learn more….

Hydration for Resistance Training

It is important that you hit your hydration goals of  Hydrogen Water.  Water consumption is important when taking creatine.  And, hydrogen will energize your cells mitochondria and promote your body’s use of all the vitamins, minerals and nutrients you are digesting.

Gym for Resistance Training

I do recommend finding a gym for your workouts.  Especially if the gym has a sauna and ice bath available, too.  You can do everything without a gym, but for some it is extra beneficial to be with like-minded people.  A gym can have machines to help you get started with movements and personal training available.  As I’ve said before if budget is a factor, buy the multivitamin.

Alpha Lifestyle Phase 1 Synergy

The 5 pillars of Phase 1 are essential to your health and wellness and they all play a role and work together for the greater good.  Lion Diet  and Youngevity multivitamin provides nutrition, resistance training sparks muscle protein synthesis, supplements support resistance training and muscle protein synthesis, hydrogen water energizes cells to work efficiently.  

Beginners Resistance Training Gym Program

Resistance Training w/ Machines

3 days/week (avoid 2 days in a row)

  • Take Crazy Nutrition Pre-Train and Creatine Shake
  • 10 minutes warm-up on treadmill (5% incline, 3MPH)
  • Use Machines (follow the instructions on the machine)
  • Do each Machine for 3 sets of 8
  • 1-2 Minute rest between sets
  • If you can do all 24 repetitions, then next time bump up 5lbs.
  • Keep track of how much weight you use on each Machine.  
  • 75 Kettle Bell Swings
  • 15 minutes cool down on treadmill (walking speed)
  • Take Crazy Nutrition Protein Shake

Resistance Training w/ Free Weights

3 days/week (avoid 2 days in a row)

  • Take Crazy Nutrition Pre-Train and Creatine Shake
  • 10 minutes warm-up on treadmill (5% incline, 3MPH)
  •  Do each Movement for 3 sets of 8
  • Use Bar, Dumbbells, Machines
  • 1-2 Minute rest between sets
  • If you can do all 24 repetitions, then next time bump up 5lbs.
  • Keep track of how much weight you use on each Machine.  
  • Leg Press, Leg Curls, Leg Extensions, Calf Raises
  • Bench Press, Shoulder Press, Bicep Curls, Triceps Extension
  • Pull Downs, Pull-ups
  • Sit-ups until failure
  • 75 Kettle Bell Swings
  • 15 minutes cool down on treadmill (walking speed)
  • Take Crazy Nutrition Protein Shake

Intermediate Resistance Training GYM Program

3-5 Days / week

  • Take Crazy Nutrition Pre-Train and Creatine Shake before workout
  • 10 minutes warm-up on treadmill (5% incline, 3MPH)
  •  Do each Movement for 4-5 sets of 8  
  • Each Set should get heavier  (Ex. Bicep Curls:  set 1: 35lbs for 8 reps, set 2:  40lbs for 8 reps, set 3:  45lbs for 8 reps)
  • Use Barbell, Dumbbells or Machines
  • 1-5 Minute rest between sets
  • If you can do all the repetitions, then next time bump each set up 5lbs.  (Leg Press bump up 50lbs)
  • Keep track of how much weight you use on each Machine.  
  • See Days 1-5
  • 15 minutes cool down on treadmill (walking speed)
  • Take Crazy Nutrition Protein Shake

Day 1

  • Bench Press*
  • Lat Pull-Downs
  • Leg Extensions
  • Hamstring Curls
  • Calf Raises
  • Sit-ups
  • 75 Kettle Bell Swings

Day 2

  • Leg Press
  • Arnold Press
  • Bicep Curls
  • Triceps Extension
  • Sit-ups
  • 75 Kettle Bell Swings

Day 3

  • REST DAY or
  • EMOM or
  • 25 Min on Treadmill (5% incline, 3 MPH)
  • 75 Kettle Bell Swings
  • Sit-ups until failure

Day 4

  • Bench Press*
  • Lat Pull-Downs
  • Leg Extensions
  • Hamstring Curls
  • Calf Raises
  • Sit-ups
  • 75 Kettle Bell Swings

Day 5

  • Leg Press
  • Arnold Press
  • Curls
  • Triceps Extension
  • Sit-ups
  • 75 Kettle Bell Swings

*Bench Press will be 3 progressively heavier warm-up sets of 8 reps.  Then sets of 8,6,4,2, Burn-out.   Ex. My max bench is 405.  Set1:  135X8, set 2:  185X8, set 3:  225X8, set 4:  275X8, set 5:  315X6, set 6:  340X4, set 7 380X2, set 8: 315 until failure.

Home Resistance Training Program

EMOM:  Begin the exercise at the top of the minute.  Complete the exercise.  Rest the remainder of the minute.

  • 3-5 days / week 
  • Take Crazy Nutrition Pre-Train and Creatine Shake before workout
  • 10 minutes warm-up Walk
  •  EMOM:  Every Minute On the Minute (Do the list twice)
  • Minute 1:  20 Jumping Jacks
  • Minute 2:  20 Push-ups
  • Minute 3:  20 Mountain Climbers
  • Minute 4:  20 Body Weight Squats
  • Minute 5:  10 Burpees
  • Minute 6:  30 Second Plank
  • Minute 7:  20 Sit-ups
  • Minute 8:  20 Right leg Lunges
  • Minute 9:  20 Leg Leg Lunges
  • Minute 10:  20 Calf Raises
  • Minute 11:  20 Chair Triceps Dips
  • Minute 12:  10 Squat Jumps
  • Minute 13:  10 Reverse Crunches
  • 15 minutes cool down Walk
  • Total time:  51 minutes

Jeremy Weber joining the 4-Wheels Club.  405X1.  Pause Bench.  Age 46.  4 Years of Intermediate Resistance Training.  Crazy Nutrition Supplements. 

Ethan’s favorite sport is football.  He was good at football from the beginning.  His career started in 2nd grade with flag football.  Then he played pee wee football in 3rd – 6th grade.  Even at those young ages he had great vision of the field and a nose for the ball on defense.  However, he was not big.  Ethan was the same size as all the other running backs and linebackers in pee wee football.  Read More…