Snatch - an olympic weightlifting exercise performed with a barbell.
Exercise

AMRAP – As Many Reps (or Rounds) As Possible

What is the AMRAP technique? AMRAP can be dual meaning – As Many Reps As Possible or As Many Rounds As Possible. It’s a strength and conditioning (muscular endurance) training technique. The goal is to perform as many repetitions (“reps”) of an exercise movement as possible, or “rounds” of multiple exercises (such as push-ups, pull-ups, and squats). AMRAP may also specify a timeframe in which the work must be completed. AMRAP is popular in CrossFit. Choose an exercise. Anything that uses a barbell – Olympic or power bar, kettlebell, air bike or dumbbell would be an excellent choice. Start a stopwatch or timer for some time period, if specified. Perform repetitions of the exercise or multiple exercises, resting as needed [Read more …]

One way to achieve muscular hypetrophy is to use Escalating Density Training, or EDT. The combination of high volume and moderate intensity is the perfect formula for big muscle size.
Exercise

EDT – Escalating Density Training

What is the EDT technique? EDT is Escalating Density Training. It’s a hypertrophy training technique (think big muscles). The goal is to perform as many reps as possible in a given timeframe, using antagonistic exercises, which work opposing muscle groups. Choose two antagonistic exercises – such as a pull and a press movement. Front squat and hamstring curl are one example, or bicep curls and tricep press. Choose a weight that is your 10RM (10 Rep Max) for the exercises. Start a stopwatch or timer for 15 minutes. Perform 5 reps of each movement, in an alternating fashion Rest as long as needed and repeat, letting the number of reps drop as you fatigue (sets of 4, then 3, etc.) [Read more …]

Battle ropes are a great thing to do in Tabata or HIIT style training
Exercise

How To Workout With Tabata Training

What is Tabata Training? Tabata is a high intensity training method for conditioning and fat-burning. Let’s find out how we can do a tabata workout, and what some great tabata exercises are. Tabata in a nutshell Start the clock or timer Perform the chosen exercise with as much intensity as possible, and as fast as good form permits for 20 seconds. Rest for 10 seconds. Repeat for 8 work and rest cycles (a total of 4 minutes.) Optional: Collapse on the floor at the conclusion of what is likely the 4 hardest minutes of your week! The most recent research in 2018 about Tabata concluded that: “…variations of the Tabata Protocol seem to be indicated to provide increases in aerobic [Read more …]

Alarm Clock - used for interval workouts
Exercise

EMOM Technique – Every Minute On the Minute

What is the EMOM technique? EMOM, or Every Minute On the Minute is an intensity technique for conditioning training. This is an interval workout method closely tied to CrossFit and other popular training methods. Start the clock or timer On the start of the minute, perform the chosen exercise for the specified number of reps Rest for the remainder of the minute Repeat for as many intervals as required A simple example: Perform 10 deadlifts with 225 lbs, every minute on the minute for 10 minutes total. What sort of exercise should I use with EMOM? What sort of exercises work best with EMOM? Honestly – anything! There are some caveats to using exercises which are too risky to perform [Read more …]

Free Workout Timer screenshot
Exercise

The Best Free Workout Timer

About the FitAtMidlife Free Workout Timer Are you in need of a workout timer? We’ve got a great one, for free. It works with Windows, Mac, iPhone, and Android (and tablets like the iPad too). It’s one of the most full featured fitness timers to be found for free, and it’s been used by thousands of people world-wide for many years. To access the free workout timer, simply click here now: https://fitatmidlife.com/timer Why use this timer over any of the other of dozens on the Internet? Well it’s got sound and it’s highly customizable – make the text size bigger and change colors. Don’t like the sounds? Change the sounds. It works on ANY size display – from the smallest [Read more …]