Jonathan Dior is a fitness expert and personal trainer who specializes in strength training and resistance exercises. He has a wealth of knowledge and experience in helping individuals achieve their fitness goals, regardless of their current fitness level.
During the show, Jonathan shared his insights on the benefits of incorporating strength training into a fitness routine. He emphasized the importance of using heavy-but-manageable loads and working multiple muscle groups in a circuit approach. This type of training not only helps build strength and muscle, but also improves overall fitness and burns calories.
Jonathan also addressed common concerns and misconceptions about strength training, such as the fear of bulking up or feeling intimidated in a weightlifting area. He provided tips and strategies for beginners to start incorporating strength training into their workouts, including using machines, free weights, or bodyweight exercises.
Overall, Jonathan’s expertise and guidance on strength training provided valuable insights for viewers who were interested in incorporating this type of exercise into their fitness routine. His approach focused on making strength training accessible and enjoyable for everyone, regardless of their fitness level or experience.
The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion.
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Muscle Hypertrophy in Routine
I do not share similarities with individuals who choose to attribute their lack of success to external factors rather than taking responsibility for their own actions. Achieving great things requires dedication, persistence, and a strong work ethic. There is no room for excuses.
Equipment needed: Jump rope, resistance bands, dumbbells, barbell, EZ-bar, weight plates, dip bars, cables, exercise ball
The beauty of the arm routine lies in its effective blend of simplicity and high volume. This routine focuses on familiar mass-gaining exercises, performed in a classic superset fashion, with an impressive 14+ sets dedicated to both biceps and triceps
Also Read: 10 Workouts that Transformed the Top Athletes
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Warmup (12 minutes)
- Jump Rope: 3-5 minutes
- Band Curl: 15 reps
- Band Triceps Pressdown: 15 reps
- Foam Rolling on sore areas
Circuit 1 (4 Rounds):
- Close-Grip Bench Press: 10, 8, 8, 6 reps
- Barbell Curl: 10, 8, 8, 6 reps
- Rest 60 to 90 seconds
Circuit 2 (4 Rounds):
- Bodyweight Dip: 20 reps
- Seated Hammer Curl: 12 reps
- Rest 30 to 45 seconds
Complete this cardio protocol either after the circuits and core workout mentioned above or in a separate session.
Directions: Alternate between sprints and rest periods in this cardio protocol. Sprint the specified distance, then rest for the same amount of time it took to complete the sprint. For example, if you complete an 800-meter sprint in 3 minutes, rest for 3 minutes before starting the next set. If your first 400-meter sprint takes 90 seconds, rest for 90 seconds before beginning the next set.
1. High Intensity Workouts
HIIT workouts are an excellent choice for weight loss due to their ability to burn a significant amount of calories in a short period of time. This is primarily attributed to a phenomenon known as EPOC (excess post oxygen consumption), as explained by Jill Jackson, a group fitness and personal trainer in St. Louis.
“This means that you keep burning calories even after the workout is over.”
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2. Incline Pushups
Prepare for some curious glances as you embrace this movement. But don’t let the initial embarrassment deter you, because once you experience the transformative effects it has on your body, you’ll become a devoted fan.
Prepare to be amazed by the incredible benefits of weighted incline pushups. Not only will your body become stronger overall, but you’ll also experience significant improvements in your other lifts. Unlike squats or deadlifts, which engage the glutes to assist with the lift, weighted incline pushups isolate and target the glutes in a completely different way. Get ready to witness the transformative effects of this exercise on your physique and performance.
3. Overhead Press
Get ready to sculpt your shoulders and arms while also engaging the rest of your body with this amazing exercise. Don’t wait any longer, start reaping the benefits today!
Prepare to strengthen your core and stabilizer muscles in your trunk by performing the overhead press while standing. Begin with dumbbells and progress to the Olympic bar for an even more impressive display of strength. Get ready to turn heads and be recognized as a true badass.