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:
|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.
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,