EXERCISE: Gym Workouts Oct.05, 2023 - Superset grills Hello my fitness friends, Something exciting today. Today  Dax Fitness   pair us up two-by-two to work on "Supersets". Supersets are pairs of workouts, to be alternating between me and my partner.  There were 6 guys and 6 gals tonight - including my son, my wife and I. So Dax pair us up into 3 male pairs and 3 female pairs. And my son was my pair partner. After a quick stretching, here are the superset pairs of workouts (3sets of 15reps) we did: DB Narrow Bench Press 2x10kg + Butterfly Crunch DB Bench Fly 2x15lbs + Plank DB Bench Press 2x10 》25kg + Bicycle Crunch DB Incline Bench Fly 2x15lbs + Reversed Grip Triceps Press-down 26.5 》32 》37.5kg Smith Machine Incline Bench Press 2x10 》25 》30kg + V Bar Press-down 37.5 》43 》48.5kg DB Incline Bench Fly 2x15lbs + Plate Overhead Triceps Extension 10kg When the session was over, we had a bit of fun. My wife found a fun blooper video about the Sit-Up Stand-Up Challenge . So we h...

EXERCISE: Box Jumps - The Secret Weapon to Explosive Power and Vertical Jump fit40strong.com Hey there, fitness enthusiast! I'm always amazed at the achievements of NFL player Gerald Sensabaugh (46 inches), NBA player Kenny Gregory (45.5 inches) and their contemporaries who set new vertical jump records in their respective sports. Don't you? So are you ready to take your fitness to the next level with box jumps ? Box jumps are a powerful exercise that can help you build explosive power, agility, and coordination.  They're also a great way to burn calories and build muscle. But before you start jumping , it's important to learn the proper form.  Here's a step-by-step guide: Choose the right box.   The box should be at a height that's challenging but safe for you. A good rule of thumb is to start with a box that's about knee-high. As you get stronger, you can gradually increase the height. Start with a warm-up. Before you start box jumping , it's imp...

Hi my friends, A redditor have a power question: “ How to incorporate Undulating Periodization into workouts? Happy New Year everyone. I'm looking to try out adding Daily Undulating Periodization (DUP) into my workouts, as I find my progress has been stalling. Currently I just do strength range reps and try to add a rep or so every week or 2. In examples, I see it can be split into 3 days per week where you have a hypertrophy (8-10 reps), strength (5-7), and power (3-4 reps) day. But what do you do on following weeks? Are you suppose to continually add reps, intensify, or keep things the same until the next mesocycle? With harder progressions it's not so easy to make things harder per week. Also most examples are for 3 days per week, but I do a push pull split (2xfor pull, 2x for push). Would an appropriate rotation be Week 1: Hypertrophy (4x8) -> Strength (5x5) Week 2: Hypertrophy (4x8) -> Power (6x3) And so forth. Or are there are suggested schemes for a 2x? ” Below are...