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Q&A: Coach Marek, how often do you train legs?

Q&A time! Question: Coach Marek, how often do you train legs? Answer: I train legs two times per week these days. But I split the workouts into two separate days…day 1 is HEAVY QUADS/Lite Hamstrings, day 2 is opposite Heavy Hams/Lite Quads. Why? Well, my goal is to destroy the muscle group, since it’s the…

Chest Workout December 21, 2014

• Hammer Chest Press 2×12 warmup, 4×8-10 (heavy with resistence bands) + Superset: Incline Press 4×10 (slow negatives, explosive positive reps) • Hammer Wide Chest Press 4×10 (heavy with bands) + Superset: Incline Dumbbell Flyes 4×10 • Dumbell Pullovers 4×8-10 • Barbell Bench Press 4×8-10 (with bands) • Pec-dec Flyes 4×10 (6reps regular, 4reps with…

Leg Training December 19, 2014

Warmup • Laying Hamstring Curls 3×10 +Superset: Seated Leg Extensions 3×10 Working • Leg Press 5×10-15 (with bands, weight increases each set); 2×30 (50% of your heaviest set in the previous protocol); 1×50 (dropset the weight of the 30reps protocol until you hit 50reps…you must grow a par for this) 8 sets total. 1 minute…

#trainingtip Bent-Over Barbell Rows while standing atop of a flat bench

#trainingtip Try doing bent-over barbell rows while standing atop of a flat bench. You will notice that your core will also get some added work, as you must balance and stabilize your frame while performing the lifting movement. I find it very effective as I must think about each rep completely, and I force myself…

Delt with “Pre-feeder” Chest workout – May 5th, 2014

Delt with “Pre-feeder” Chest workout – May 5th, 2014 Group 1: 4 sets/10 reps each exercises • Standing 1-arm cable straight-arm side extensions (rear delts) • Superset – Pec-dec flys (pre-feeder chest) Group 2: 4 sets/10 reps each exercises • Seated reverse pec-dec (rear delts) • Superset – leaning forward dips (pre-feeder chest) Group 3:…

Back workout – May 7th 2014

Back workout – May 7th 2014 • Seated Machine Rows 4×12 • Standing Straight arm pulldowns 4×10-12 • Seated Y-bar Cable Rows 4×10-12 • Bent over Barbell Rows 3×10-12 • [Mountain Dog] Meadow Rows 3×10 • Hammer Strength Rows 4×10-12 total training time duration (with a training partner): 60min Share

“MAX.MAREK” BIG-GUNS ARM WORKOUT

MAXMAREK BIG-GUNS ARM WORKOUT Super set #1 • Curved-bar cable Tricep press-downs 4×15-20 (HEAVY) • Seated bicep curl machine 4×10-12 (slow negatives, hard contractions at the top; moderate-to-heavy weight) Giant set #2 • Close-Grip Flat bench press 4×12-15 (moderate-to-heavy. smooth reps) • Standing barbell (wide grip) Bicep curls 4×10 (heavy) • Close-grip straight-bar curls 4×6-8…

TIME UNDER TENSION

TIME UNDER TENSION. What does that even mean? To sum it up, how long can you handle the pain during one set, and continuously keep that muscle burning, contracting, and grinding away? The more TIME gives you the more TENSION. A big time key to building new undeveloped/underdeveloped muscles. This photo (taken by my beautiful…

Quad Workout – September 1, 2014

Quad workout – September 1, 2014 – Leg Extensions 5×10-12 – Leg Press 4×10-15 superset with smith machine squats 4×7-10 TO THE FLOOR (rest/pause at the bottom for the stretch, and squeeze at the top. Also 2 sets with resistence bands) – Hack squats 4×8-12 (2 sets with resistence bands) Do this within 40min!!! and…

The Many Forms of Progression

There are many forms of progression; not just adding more and more weight to your lifts: •Rest less between sets •Use greater range of motion •Introduce short pauses at or near sticking points •Use better technique (knee tracking, neutral spine, etc.) •Use less “psyche up” on heavy lifts •Use less supportive gear (belts, wraps, etc.)…