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How our e-commerce expert and fitness enthusiast maximizes his strength training

by Jason Belnick June 21, 2019

Jason Belnick

My name is Jason and work on our e-commerce sales. I have always been a fitness enthusiast. I am fascinated at how the body can respond and change when you give it the right (or wrong) stimulus. These stimuli can range from diet, emotion, and training, which is how I found out about KNOW Foods and became part of the team! I am going to talk about how I train and the benefits I have seen from this.

I follow a standard strength training protocol for about 80 percent of my workouts. I focus on a concept called Progressive Overload. Progressive Overload can be thought of as adding more weight to the specific lift over time. I like to keep the sets and reps the same but increase the weight. This makes it easy to determine if I am making progress. For example, if I bench pressed 135 pounds for 5 sets of 5 reps (5x5), the next time I bench press I will increase the weight to 140 pounds for 5x5.

I strength train about three to four days per week for 45 minutes to 1 hour each day. I like to fuel my works out with low glycemic, high protein products like KNOW Better slices so I do not experience a dip in energy. On my rest days, I will either incorporate more volume to isolated lifts or hop in the sauna for 30 minutes followed by red light therapy.

I typically follow a modified version of 5x5 and I like to include extra accessory work outside of the main compound lifts. Here's what my usual schedule looks like:

 Monday Wednesday Friday
Squat (5x5) Squat (5x5) Squat (5x5)
Bench Press (5x5) Overhead Press (5x5) Bench Press (5x5)
Barbell Row (5x5) Deadlift (1x5) Barbell Row (5x5)
Bicep Curls (3x10) Supinated Pull Ups Hammer Curls (3x10)
Tricep Dips (3x10) Tricep Pushdowns Tricep Dips (3x10)
Calf Raises (3x20) Hanging Leg Raises Calf Raises (3x20)

Using this template consistently for a year and a half, I have dramatically increased my 1 rep max.

  • Squat: 175 pounds to 300 pounds
  • Bench Press: 135 pounds to 270 pounds
  • Standing Overhead Press: 85 pounds to 160 pounds
  • Barbell Row: 100 pounds to 195 pounds
  • Deadlift: 200 pounds to 315 pounds 

Strength training has taught me how to set and achieve a goal, not being afraid to fail, and most importantly seeing the results from consistent hard work.

Until next time,

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