Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Filtering by Tag: pullups

Weekly Newsletter

Hey Everybody

We are now less than a month away from the launch of P90X3! The holidays are also right around the corner, which also means the start of a New Year! Without further ado, let's get right into this week's topics of interest:

1. As mentioned above, P90X3 launches in less than a month - orders start on December 10th. Remember that if you order before December 15th, Beachbody will have it in your hands by Christmas. If you are interested in doing the program yourself, and want the motivation of a Challenge Group, join us here.

2. A real quick heads-up. My next Beachbody Coach Training is slated to begin on Monday December 2nd. I have had a ton of interest for this training already, and am already starting to plan ahead for yet another group to start on Monday January 6th, so if either of these dates sound appealing to you, let me know. December is a good time to start because you will already have a month's worth of training under your belt prior to the health and fitness rush at the beginning of the year. On the other hand, if you wish to start 2014 off with an exciting new business opportunity, then that option is open too.

3. Here is a good laugh for you (in case you missed it from Facebook). I am sure this is what people think of when I tell them I workout at home...

4. Great article from Men's Health Magazine - 4 Exercises Trainers Hate.

5. Another great article, this time from the Business Insider - 9 Lies About Fat that Destroyed the World's Health.

6. This week's blogs:

The best time to workout is?...
INVESTING in your health!
"But what do you do for cardio?"

7. And from the blog archive:

Build Muscle, Lower Body Fat
Pull-ups/Lat Pull-downs Hand Positions
Resistance Training for Runners
Sign of Overtraining
My Thoughts on Crossfit

And 2 favors that I ask:

1) If you like the hard work I put into writing my blogs and videos, PLEASE help me out by sharing them.  Click the share links below them and share them on FB, Twitter, etc.  It really helps me get more exposure and grow our team!

2) Also, as always, remember that the way I benefit from being your coach is that I earn a commission from any Beachbody products that you purchase, as long as you buy them through my site, tylerrobbinsfitness.com. It helps with the amount of time I spend answering all your questions, writing my blogs, filming my videos, and helping you out. Thank you! I really appreciate it!

Everyone have a great week!





Beachbody's Body Beast Bulk Back Modifications

Body Beast's "Build Phase" routines are quite well-rounded routines in my opinion, that is why I did not make too many changes to them. The "Bulk Phase" routines, on the other hand need a few more modifications to them. After each blog, I will explain why I made the changes that I did.

Bulk: Back

Single Set
Deadlift (Bar
)

Super Set
Dumbbell Pull-Over
Pull-Up

Progressive Set
Reverse Grip Row (Bar)

Force Set
One-Arm Row

Single Set
Back Rows


Super Set
Reverse Fly
Plank Rotation

I am not a fan of having the Deadlift towards the end of this workout. The deadlift is a full-body, compound movement that requires a great deal of strength, especially when done with a barbell. I am also a firm believer that all strength or heavy resistance-based workouts should start with one of your primary lifts - bench press, squat, deadlift, shoulder press.

Pull-ups in Beast are always done with some sort of weighted vest or weight in a backpack to increase intensity and keep volume down (# of reps).

Since I have moved deadlifts to the start of the workout, I then replaced them with back rows during the routine. These will be done, laying face-down on an inclined bench.

Any questions? Let me know!





Beachbody's Body Beast Build: Back/Bis Modifications

body_beast_logo.jpg

In case you missed it, I have started another round of Body Beast. This time around, I am utilizing my brand-new squat rack, Olympic bar, and weight plates. The extra fitness toys will allow me to alter some of the workouts a bit to not only take advantage of different exercises, but it will also allow me to up the ante, so to speak, with various exercises.

Build: Back/Bis

Single Set
Deadlift *bar

Super Set
Dumbbell Pull-Over
Pull-Up *weight vest

Giant Set
Underhand Row *dumbbells
One-Arm Row
Reverse Fly

Single Set
Close-Grip Chin-Up *weighted vest

Single Set
Seated Bicep Curl

Single Set
1,1,2 Hammer Curl

Single Set
Bar Curl *bar

Single Set
Airplane Cobra

I personally really like the idea of starting this workout with deadlifts. Deadlifts are one of the best all-around strength workouts you can do, and although this isn't entirely a strength-based workout, it is great to start a routine with such a great exercise. I will eventually transition to reps of 15-12-6 rather than 15-12-8 as I aim to lift more and more weight on the deadlifts.

Pullu-Ups and Chin-Ups will be kept at a 10-12 rep range. If I can reach 10-12 reps in a set, then the following workout I will add a bit of weight to a weighted vest or backpack to increase the intensity. I also aim for absolutely perfect form with no kipping here, as I really want to isolate the muscles being worked. The goal of this routine is to increase muscle size, not train for a pull-up competition remember.

I use dumbbells instead of an E-Z bar on the underhand rows.

I also use my Olympic bar for the final set of curls. Sure, it isn't an E-Z bar, but it still helps to maintain strict form and work the forearms a bit more.





Day 365 - A Year's Worth of Blogs

Well, a year ago today, I set out with this crazy goal/mission to post a blog every single day for 365 straight days. Today, marks the successful completion of said goal with my 365th straight blog!

Read More




Day 354 - P90X2 Base and Back Latest Numbers

Well, I posted my latest numbers for Chest, Back, and Balance, so here are my latest numbers for Base & Back as well:

Exercise - Round 1 reps, Round 2 reps

No Kip Pull-up - 15 reps, 13 reps

Plyo Frog Squat - 30 reps, 30 reps

Wide Leg Close Grip Chin-up - 15 reps, 13 reps

Chair Jump - 20 reps, 20 reps

Chin Pull - 16 reps, 14 reps

Plyo Lunge Press - 15lbs (each hand) 25 reps, 15lbs (each hand) 25 reps

V Pull-up - 12 reps, 10 reps

Surfer Spin (I do the "Run Stance Switch" from P90X Plyo-X) - 30 reps, 30 reps

Kippy Cross Fugly Pull - 16 reps, 16 reps

Jack-in-the-Box Knee Tucks - 25 reps, 25 reps

Quote of the day:

"If there is no struggle, there is no progress."

~ Frederick Douglass

Check out my new Website: tylerrobbinsfitness.com