This Team block, we embark on an Intensification Block that will be 20 sets of 2 reps. This block will be hard on our nervous system. And any time where we have the term ‘extreme’ built into the block’s description is as good of a time as ever to talk about contingencies. Meaning: plans for recovery.
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If you have not heard of Vince Gironda, you should have. He is one of the most influential people in the entire fitness industry. He changed the way we viewed training and dieting. The ripple effect off Gironda is immense and what we’re about to do this block was one of his staple programs: the Gironda 8x8.
The way Vince executed this plan was by performing 8 sets 8 reps at a fixed weight as quickly as possible. To get great body composition and muscular development, he stressed the importance of density with great execution.
Read MoreWe got an Intensification block, but it may not feel like that. There is a reason behind that, so let's unpack that in this month's BTB.
One of the things behind Intensification blocks is that they have to be based on stress through intensity. This will come in the form of working qualities such as power, relative strength, or functional hypertrophy. This translates in lower reps/shorter time under tension (TUT) combined with heavier intensities >85%.
Read MoreTraditionally we can only accomplish a certain number of reps at a certain percentage of one’s one-rep max. For example, 3 reps at 90% of our 1 rep max. This percentage of one-rep max is called intensity. With intensity, the other thing to consider is volume. Or amount of work. Intensity and volume are inversely proportional. So The more volume within a set, the lower the intensity we can use.
Read MoreWe hosted a body composition challenge in January. To participate, you had to get 1 body comp assessment (BodyMetrix) before January, train 12 sessions at Allegiate in the month, and then get a second body comp test.
We interviewed our 3 winners to learn what they did to win the competition. So if you’re thinking about improving your body comp – see how these members did it.
Read MoreThis is such an important block for Team for a couple of reasons. One reason is that we are going to use an Intensification protocol called Wave Loading. The other reason being our Exercise Rotation #3: Split Squat, Neutral Grip Pullup, and Deadlift. This blog post is going to go over why these two factors are so important for the rest of the year’s success.
Read MoreIn January we ran our first body composition challenge. Winners announced today and free t-shirts available at your location for all 75 of you that completed the challenge!
If you’re wondering what body composition means, it’s your muscle mass to body fat ratio. Though body comps range for different body types, usually improvements in body composition mean improved health metrics.
The Allegiate Body Comp challenge was to get a body comp test before Jan 7th, get 12 workouts in January, and get another body comp by Feb 7th. Whoever had the greatest body comp change won!
Read MoreThis block will change your confidence and ability. Some will crush the preceding build up sets. Some will crush the back off sets. Where one thrives they will alternatively try to survive in the counterpart. Your spirit or your muscles will be pushed to their limit. Your only option is to rise to the occasion and let Allegiate turn you into the person you always dreamed of!
Read MoreWe’re doing the Paler Descending Protocol this month. The rep scheme will be 7, 7, 7, 5, 5, 5. The idea is that we use a load for three sets, decrease the reps and increase the weight for three sets. This format creates a response from that we want to dive into.
Read MoreWhat to do when you don’t feel like coming to the gym
Week 4 is here, you feel like shit, and you do not want to train. What do you do?
For the most part, people just do not come. We traditionally see a drop in attendance on Week 4 of every block, more so for Accumulation. This is a mistake and here’s why.
Read MoreIf a referral of yours joins Allegiate by Jan 31st, you have a chance of winning a one night stay to one of Los Angeles most luxurious hotels.
Terranea in the South Bay
Beverly Hills Hilton in Beverly Hills
Proper Hotel in Santa Monica.
Each referral counts as 1 raffle ticket. More referrals = more tickets = more chances to win.
Read MoreHave you planned out your entire 2023 training plan? We have. Here’s why you should care about that, why it matters to you, and what to do if you don’t have your programming done.
Read MoreWelcome to the THUNDERDOME! This post apocalyptic image below is important. It represents how violently we are going to attack your fat cells this month!
Say goodbye to any fat on your body in four weeks. The one deal is you have to show up three times a week. Start 2023 with 12 workouts for Block 1. This will not be easy, but you have to look at the concentric circle building for the entire year.
We are running our First Body Comp Challenge for the first month of 2023. We want everyone to get a body composition before January 8th and a second body composition before February 8th. This is the perfect block to see how much body fat you can burn in a month, and we want to see that change through testing!
Read MoreWe are finishing out the year with an epic Accumulation block - Post Fatigue. In order to truly appreciate how this will work we need to review what increases the size of the muscle: mechanical damage and/or cellular stress.
There is a lot of debate about what actually causes protein synthesis (hypertrophy). If you look up hypertrophy you will get a plethora of information about how this happens. In reality it is fairly simple: create stress in an area, break down muscle cells, rest, repair muscle, and then increase muscle size.
Read MoreWe will lower the reps and increase the intensity to push a higher central nervous system threshold input. If your goals are to gain muscle or lose weight, it is still important to increase the ability to produce force. Being stronger increases relative loads and we can use higher rep schemes focused on fat loss or building muscle which will allow for faster returns.
Read MoreThis is our third location! In this blog post, you’ll learn: How we built out Allegiate Century City, why it’s different, and why different doesn’t mean better.
Read MoreEverything Century City founding members need to get started in their training.
Read MoreEDT could be one of the hardest protocols we do at Allegiate. Over 4 weeks, can you get more sets in the same amount of time?
Read More5-3-1 is a method that gauges Relative Strength levels for our primary lifts. We are going to use ‘Open Set’ to get a gauge on where our Rep Max Strength is. This will establish working maxes for more accurate prescriptions for loading in future exercises.
Read MoreComplete muscle destruction! Pyramid training: 12, 10, 8, 10 ,12 with a 2/3/1/0 tempo. This timeless protocol has been used in strength training since the dawn of time. It is simple, not easy. The most important premise is that there is an inverted relationship between repetitions and intensity: reps go down - weight goes up, reps go up - weight goes down.
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