Can You Train the Same Muscle Every Workout?

Train a Muscle Every Day | Fitness Revolution Rowlett

I remember when I was just starting out in the training game I followed the same principle that every gym rat was told

“Make sure to give you muscles at least a 24 hour break after your workout so they can grow otherwise you’ll over train them and they will NOT grow.” Also the rule “keep you sets between 3-4 of 8-12 reps otherwise your just training them to be endurance muscles and they won’t grow.” So just like EVERYONE else I adopted a bodybuilder routine, one muscle group a day, and didn’t train the muscle again until next week.

In the beginning I did notice SOME development but honestly when you first start out about anything is going to work, but I do remember watching some people in certain sports gain FAST development of size and definition but yet seemed to break this sacred rule of the 24 hour break and on top of that they were doing COUNTLESS reps. WAY MORE than the media prescribed 10-12 reps routines for development.
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Sit-ups Build Legs

Sit-ups build legs, not abs    

Seriously you may challenge me on this but I want you to think about it. How many times did you do sit-up or decline sit-ups and have to stop do to your abs burning so bad? Honestly, I can admit very few really do experience an extreme ab burn during decline sit-ups, in fact most probably notice that their hip flexors start burning more than anything.

 

What you didn’t know about the Hip Flexors

First off your hip flexors are NOT just one muscle they are a group of muscles that are responsible for flexing the femur (thigh) towards the torso, think of bringing your knees towards you.Hips Flexors and and sit ups - Fitness Revolution Rowlett

If you were to look at the image to the left these are ALL the muscles of the hip flexors… if you notice that the abdominal wall is NOT one of them.

These are the PRIME movers in decline sit-ups and most other sit up variations.

So doing countless reps and decline angles only further continues to improve the functionality and muscular development of the hip flexors, not develop the abdominal wall.

In addition to this I have seen this further tighten the hip flexors more than what most need. Guys I hate to say this but your hip flexors are probably tight enough as it is and they don’t need any reaosn to get tighter, if they do they will just hate you for it.

What ends up happening it that as they tighten up even further they begin to pull your hips down towards your knees and if you think you have hip problems now just wait till those things get tighter.

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Scary Stuff

scared - Fitness Revolution RowlettThe stuff that scares you the most is the stuff you should be doing first.

Normally I don’t deviate too far away from topics of fitness and health but I just had a big wakeup call recently that really caused me to take action on something that I have been terrified of for the past 6 months.

What that is I’ll save for a later blog but I realized how this closely relates to workouts.

One of the most dreadful work outs my clients have is when there is a lower body focused day or when we have to work to correct their weaknesses.

We always want to train our strengths, that’s fun, but correcting our weaknesses or areas of improvements is… well not fun and sometimes downright scary! It hurts and breaks down our tender egos that we have worked so hard to build along with our bodies.

Think about this for a second. [Read more…]

Walking Lunges in a Tight Space

 

 

 

In Health and Awesomeness,

 

 

 

Travis Merritt, BS, CPT, CES, RBT is the owner of Fitness Revolution in Rowlett, TX.

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How to get a body like HER

I want to look like HER - Fitness Revolution RowlettSo, who is “her”?

We each have one of those women that we see in the gym or magazines, these are the ones that you feel are the epitome of a fit, healthy, sexy body.

The most common things you’ll hear about these women are:

“I want to look like her”, “I want legs like her”, “I want her a$$”, “I want her abs”, etc… the list goes on.

The definition of “her” is always different for everyone but no matter what, you know exactly what I’m talking about.

When I first started to begin really making training a full time career I was living in San Antonio, TX, working for a big health club. For some reason, I don’t know why, about 60% of my clients were rather attractive woman, and I will say I NEVER complained. In fact it was a joke at my gym that if she was hot she was most likely going to train with Travis… like I said, I NEVER complained 😉

I had some reasonable success in getting these women into stellar shape, in my opinion some of my best physique work was back then. 90% of them had abs and amazing legs when we were done, a few landed some pretty large modeling deals and I even had one that ended up in Playboy (so not kidding about that). [Read more…]

Champion Core Series Level 6

Level 6!

Fitness Revolution Rowlett Ab Workout

Some seriously awesome abs

Finally we are here! Level 6, this level was built for those that have finally garnished some great abdominal control and are ready to really push the limits of… well let me be honest, to the limits of their pain tolerance. This workout is a bit painful because it built that you have some incredible control over you abdominal function and movement patterns, other words you should be able to really tell the difference between your abdominal wall working vs. your lower and upper obliques.

I will say that if you haven’t passed through at least level five and have a comfortable feelings with yoru coordination don’t do this workout just yet, trust me master the basics and you’ll get the full benefits of this routine.

This workout is just the final level of the BEGINING of true ab work. Your probably thinking “WHAT!?!?!?!? This is just the BEGINING of ab work!?”

Well yes it is. I told you that I have surprises coming for you and this is one of them. Remember this whole series was built to teach you HOW to control your abs and HOW to develop that proper mind/muscle connection (neuro-muscular control) that is needed to develop some epic abs. [Read more…]

Champion Core Series Level 3

 

I hope that everyone is starting to pick up a few things from the ab series that we have been doing!

These routines here are based on the exact same frame work that I use to build every clients core routine so don’t take these lightly because I promise when I send out levels 5 and 6 you have wished that you have taken the time to go through these.

With Level 3 Comes some new exercises:

 

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Champion Core Series Level 2

 

Now on to level 2!

 

I’ll keep this a bit short and sweet because the only real difference between level 1 and level 2 workouts is the addition of a bent knee leg raise.

The reason that we are going with a bent knee is that by this point in time you should be able to have a little bit more basic control over your abdominal wall and we need to turn it up a notch WITHOUT going too far outside your level of control. [Read more…]

Get that sexy leg on! (Second Exercise)

Now for the second exercise in my sexy leg series; this is very similar to the walking lunge, in some cases it could be a substitute, but I personally feel that doing both weekly can really push your legs to that next level.

 

***Just a fair warning, I may make this look easy but that’s my job! Start SLOW and take your time, no rush here***

 

Take a look at the video and tell me what you think!

 

Back Foot Elevated Split Squat:

 

 

 

In Health and Fitness,

 

 

 

Travis Merritt, BS, CPT is the owner of Fitness Revolution in Rowlett, TX.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page.  We love your feedback and will use it to develop future blog posts.

PLEASE CLICK THE “LIKE” BUTTON, POST A COMMENT AND SHARE WITH YOUR FRIENDS…

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