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I wanted to make this video skit for a while now, as I’ve received a lot of questions about AdvoCare lately. I’ll probably lose about 100 Facebook friends after this post, but you deserve to know the truth. If you have any questions at all, I will respond to you specifically. Thanks for watching!

Also, I JUST GOT SNAPCHAT! @ justinrivelli  I’m delivering the most fitness value I can on the platform. Add me there for fresh, new, content. Feel free to check out my other social media platforms as I post a ton of information there as well.

What’s up everyone?! While I’m working on some new video skits and other content I’ll be releasing soon, I figured I would post my last week of training before 2016. The full program is below, but as always if you have any questions, I will respond to you specifically on my YouTube channel or Facebook page. Thanks for watching!

Training Schedule:

Day One: Lower Body One
Day Two: Upper Body One
Day Three: Off/Conditioning
Day Four: Lower Body Two
Day Five: Off/Conditioning
Day Six: Upper Body Two
Day Seven: Off/Conditioning

Lower Body Day One:

A) Front Squats

Sets: 4
Reps: 4
Rest time between sets: 120-180 seconds

B) Hanging Plate Rear Leg Elevated Split Squats

Sets: 3
Reps: 8-10/side
Rest time between sets: 120 seconds

C) Prone Hamstring Curls

Sets: 3
Reps: 10-15
Rest time between sets: 60-90 seconds

D) Standing Barbell Calf Raises

Sets: 3
Reps: 10-15
Rest time between sets: 60-90

E) Half Kneeling Cable Lifts

Sets: 3
Reps: 12/side
Rest time between sets: 60-90 seconds

F) Ab Wheel Rollouts

Sets: 3
Reps: 8-15
Rest time between sets: 60-90 seconds

Upper Body Day One:

A) Incline Bench Press

Sets: 4
Reps: 5
Rest time between sets: 120-180 seconds

B) Flat Barbell Bench Press

Sets: 3
Reps: 8-10
Rest time between sets: 120 seconds

C) Neutral Grip Pull Ups

Sets: 3
Reps: 6-10
Rest time between sets: 90-120 seconds

D) Seated Cable Rows

Sets: 3
Reps: 10-12
Rest time between sets: 90 seconds

E1) Face Pulls

Sets: 1
Reps: 20
Rest time between sets: minimal to none, right into E2)

E2) Push Ups (Add Extra Resistance If Needed)

Sets: 1
Reps: 20
Rest time between sets: 120 seconds, then into F)

F) Hammer Curls

Sets: 3
Reps: 6-10/side
Rest time between sets: 60-90 seconds

Lower Body Day Two:

A) Power Clean

Sets: 3
Reps: 3
Rest time between sets: 180 seconds

B) Conventional Deadlift

Sets: 3
Reps: 6
Rest time between sets: 120-180 seconds

C) Single Leg Barbell Deadlift To Single Leg Barbell Row (3×3+3)

Sets: 3
Reps: 3+3/side
Rest time between sets: 90-120 seconds

D) Split Stance Cable Lifts

Sets: 3
Reps: 8/side
Rest time between sets: 120-180 seconds

Upper Body Day Two:

A) Standing Barbell Overhead Press

Sets: 4
Reps: 4
Rest time between sets: 120-180 seconds

B) Hanging Plate Push Press W/ Slow Eccentric

Sets: 3
Reps: 3
Rest time between sets: 120 seconds

C) Side Raises With Dumbbells

Sets: 3
Reps: 10
Rest time between sets: 60 seconds

D) Rear Deltoid Raises With Dumbbells

Sets: 3
Reps: 15
Rest time between sets: 45-60 seconds

E1) Standing Biceps Curls

Sets: 3
Reps: 6-10
Rest time between sets: Minimal to none, right into E2)

E2) Cambered Bar Skull Crushers

Sets: 3
Reps: 6-10
Rest time between sets: 60-90 seconds

 

Here’s a bodyweight split squat jumping progression you can use no matter what “fitness level” you’re at. The exercises are in order from least to most challenging. If you have any questions AT ALL, leave them below and I will respond as soon as possible to each and every one of you. Thanks for watching!

-Justin

Rather Watch Than Read? Here You Go!

Technically a complex is a series of movements performed without putting the bar down. Therefore, I called this “The Crumble Complex Plus” challenge, for a couple reasons.

One is, because even though you’ll never let go of the barbell in this challenge, you do put it down, hence the “plus” portion of the title. The second and last reason is, because not only to the reps diminish each round, but your energy starts to deteriorate as well. Which is why the word crumble is in there.

CHALLENGE/THE GOAL:

If you’re a female try to complete this using 75 lbs. If you’re a male, try to complete this using 135 lbs.

THE EXERCISES:

A1) Front loaded alternating reverse lunges
A2) Bent over row
A3) Romanian deadlift
A4) Push ups
A5) Barbell rollouts

ROUNDS AND REPS:

First round: 5 reps per movement.
Second round: 4 reps per movement.
Third round: 3 reps per movement.
Fourth round: 2 reps per movement.
Fifth round: 1 rep per movement.

Total reps: 90

REST TIME:

Try to do this entire complex without stopping. With that said, take minimal to no rest between exercises, reps or rounds.

GROUND RULES:

1. Do not take your hands off the bar.
2. Use full range of motion and good technique with every movement.
3. If using single leg exercises, perform the number of reps listed for each side. For example, if you’re doing alternating lunges x 5, perform five reps per leg, not five reps total.
4. Again, the goal is to perform this entire complex without stopping. Take minimal to no rest between exercises, reps, or rounds.

HERE’S THE TEMPLATE IN CASE YOU WANT TO ADJUST IT (REGRESS, LATERALIZE, OR PROGRESSTHIS) ACCORDING TO YOUR SPECIFIC NEED AND WANTS:

A1) Knee dominant (any variation of squats, split squats, lunges, etc.)
A2) Upper body pull (any variation of rows, etc.)
A3) Hip hinge (any variation of deadlifts or single leg deadlifts, etc.)
A4) Upper body pushing exercise (any variations of overhead, bench, or floor presses)
A5) Carry or core exercise (any carry or core exercise)

WHY I LIKE THIS:

1. It hits five major movement patterns.
2. It alternates between upper and lower body.
3. It feels smooth, natural, and fluid.

MAKE THIS YOUR OWN:

1. Try this both with ascending reps per round (1-2-3-4-5) and descending reps per round (5-4-3-2-1) as shown in the video.
2. Like shown in the template, the exercises can change, as well as the devices you use (barbell, dumbbell, trap bar, landmine, etc.)
3. You don’t need to follow this order.

IMPORTANT NOTES:

• Use chalk. The bar will most likely get slippery from sweating.
• Use full range of motion on everything.
• Clients seem to fatigue in different areas of the body ranging from core, to upper back, to their grip and more.

ENDING NOTES:

The exercise selection, resistance used, and the like, will be dependent upon the individual. If you can do another round, you didn’t use enough weight.

In this video you’ll be taken on a journey through the wonderful world of split squats. You’ll arrive at one of the least difficult variations, and depart with one of the most challenging. I also threw in a bunch of other options at the end as well.

Since this film consists of over seventy different variations, you’ll be guided by the delicate articulation and powerful energy of the hang percussion instrument. So sit back, relax, and enjoy. If you learned something new, I’m happy. If this got you thinking, I’m happier:)

Don’t limit yourself to the progressions, variations, exercises used, or even the length of the stride or tempos shown in this video. If you have any questions leave them below and I’ll respond as soon as possible. Also I really appreciate the likes shares and subscribes. Thank you for watching!

P.S. What was your favorite variation? Let me know in the comments below or on YouTube!

Since it’s starting to get cold out, it might be time for you to consider executing a general warm up before your training sessions. If you’re not currently using one, or are unsure of what to do, I’ve created a video for you, that also focuses on some of the most common problem areas I see on a daily basis.

A well structured warm up can help you:

1. Improve upon the mobility of and prepare, both the joints and muscles you’re going to train.
2. Increase your central nervous system activity. (this coordinates and influences the activity of all parts of the body)
3. Psychologically allows you to prepare for the training ahead, without generating unnecessary fatigue.

In this video I answer the question, should you eat before bed for fat loss? If you have any questions, let me know here. Thanks! -Justin

Should you eat multiple meals a day for body fat reduction? In this video I tackle the myths surrounding metabolic rate, starvation mode, and hunger, and then provide you with an experience driven (personal and coaching), evidence based, solution to this problem.

Warning: This video contains science, bloopers, and acting. Any questions after watching the video will be answered on my YouTube channel or Facebook page.

Opening scene references:

http://www.ncbi.nlm.nih.gov/pubmed/9155494
http://www.ncbi.nlm.nih.gov/pubmed/19943985
http://www.ncbi.nlm.nih.gov/pubmed/8383639
http://www.ncbi.nlm.nih.gov/pubmed/19566598

Bathroom scene references:

http://www.ncbi.nlm.nih.gov/pubmed/2340496
http://www.ncbi.nlm.nih.gov/pubmed/20339363.

Starvation mode scene references:

http://www.ncbi.nlm.nih.gov/pubmed/8383639
http://www.ncbi.nlm.nih.gov/pubmed/19761507
http://jn.nutrition.org/content/135/6/1347.full
http://pmj.bmj.com/content/49/569/203.abstract
http://www.ncbi.nlm.nih.gov/pubmed/15640462

Final scene references:

http://www.ncbi.nlm.nih.gov/pubmed/17413096, http://www.ncbi.nlm.nih.gov/pubmed/18053311. http://www.ncbi.nlm.nih.gov/pubmed/20847729, http://www.ncbi.nlm.nih.gov/pubmed/19943985

Since I’ve been staying more up to date with Youtube, Instagram, and Facebook posts, I figured I would start placing that exact content here as well. The reason for this, is that I believe will be of great value to you. Any questions, concerns, or comments just ask and I’ll get back to you as soon as possible.

One day of Jordan’s current training: I will try to keep this post shorter than my normal marathon
like descriptions. Below I give one sentence explanations about why Jordan is performing the following movements.

A1) Goblet squats: Great for teaching and grooving good squat technique, while at the same time delivering a training effect to the quadriceps, core, and upper back.

A2) Prone scapular swimmers: For improved mobility, articular strength, and neurological control. “In the process of developing mobility, all articular connective tissue components are strengthened, and neurological control of said tissues enhanced. These are two factors well known in the scientific literature to enhance joint health, prevent injury, and improve longevity”. – Dr Andreo Spina. For more information about these principles check out @drandreospina.

A3) Single arm cable rows: Used for general upper body pulling/back strength, and for training things like the lats, rhomboids, and lower and middle traps.

B1) Kettlebell deadlifts: To engrain the hip hinge pattern, improve hip extensor strength, and to further develop the glutes, hamstrings, and lower back.

B2) Push ups: To develop upper body strength while integrating the core and lower body.

C1) Plate push conditioning circuit: To improve total body conditioning, endurance, and to increase mental toughness while pushing from a plank position.

#middleschoolathlete #athlete #strength #performance #gobletsquat #FRC #swimming #back #deadlifts #pushups #training #fitness

A video posted by Justin Rivelli (@justinrivelli) on Dec 14, 2015 at 5:01pm PST

 

Do you want more developed glutes? Like do you REALLY, ACTUALLY, want them. (Part 2 of 4) In part one I talked about getting stronger over time, with compound lower body exercises, using a full range of motion. If you haven’t read that, go see Amy, Elena, and Kim deadlifting one post before this. Solution (Part Two) CREATE MUSCLE DAMAGE: Although you create muscle damage using heavy weight with low reps (1-5), you’re missing a piece of the puzzle if you use this style of training only. Muscle damage is also created by emphasizing the eccentric or lowering portion of an exercise (as you see Kim and Elena doing in the video above), by implementing something new or that you’re not used too, and/or by stretching muscles while they are activated. INCORPORATE MODERATE REPS RANGES (6-12): Whether low reps or moderate reps evoke a greater hypertrophic response has been a matter of debate, and both produce significant gains in muscle growth. However, there is a prevailing belief that a moderate range of approximately 6–12 reps optimizes the hypertrophic response. Schoenfeld (2010) USE MODERATE REST PERIODS (60-90 SECONDS): Although long rest periods (2-5 minutes) help with recovery of strength between sets when using lower rep training, moderate rest intervals appear to provide a satisfactory compromise between long and short rest periods for maximizing the muscle hypertrophy. Schoenfeld (2010) TAKE HOME MESSAGE: -Read part one. Using progressive overload, getting stronger through a full range of motion with compound exercises, and training intensely, are ridiculously important when trying to achieve optimal glute development. -Low rep training alone is not enough for maximal gains. High degrees of muscle tension have been shown to increase strength without muscle growth. -Create muscle damage by performing things slow eccentrics and unfamiliar exercises etc., and mix in moderate rep ranges and rest periods if you desire maximal glute hypertrophy. #glutes #booty #bikini #figure #deadlift #strength #hamstrings #muscle #fitness #powerlifting #crossfit #bodybuilding #doms #legs #lowerbody

A video posted by Justin Rivelli (@justinrivelli) on Dec 12, 2015 at 11:12am PST

Do you want more developed glutes? Like do you REALLY, ACTUALLY, want them. If so, this four part series is for you. While scrolling through Instagram you’ll find “experts” giving advice on how to build a more shapely, toned, bigger keester. They utter statements like “just do squats.”, “use this butt pump routine.”, or “I did this new exercise and my glutes were on fire ‪#‎gluteprogress‬!”. The Problem 1. Not only is most of this advice substandard, deficient, and of low quality, they add to the malarkey that the fitness industry is already oversaturated with. 2. People often portray images photoshopped, or of those using drugs when posting. 3. They often don’t provide you with quality, authentic, true value. THE SOLUTION (PART 1) #1: GAIN STRENGTH/USE PROGRESSIVE OVERLOAD If you’re gaining strength, and use more weight over time, you force the muscles to adapt by growing. Common sense but not common practice. Shoenfeld (2010), reports use of high repetitions has generally proven to be inferior to moderate and lower repetition ranges in eliciting increases in muscle hypertrophy. Although such high rep training can bring about significant metabolic stress, the load is inadequate to recruit and fatigue the highest threshold motor units. #2: TRAIN INTENSELY Intensity has been shown to have a significant impact on muscle hypertrophy and is arguably the most important exercise variable for stimulating muscle growth. Shoenfeld (2010). 3. USE LONGER REST PERIODS ONCE IN AWHILE Schoenfeld BJ et. al. (2015) reports longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men. No not women, and yes, females do respond differently to training certain ways than males do, however many females could benefit from longer rest periods. TAKE HOME MESSAGE (PART 1) 1. Get stronger over time, with compound glute focused exercises, through a full range of motion. 2. If you tend to chase the burn with high reps, don’t ignore longer rest periods with heavy, lower rep training. 3. Train with intensity. #glutes #booty #bikini #figure #deadlift #strength #hamstrings #muscle #crossfit #powerlifting #bodybuilding #fitness

A video posted by Justin Rivelli (@justinrivelli) on Dec 7, 2015 at 5:20pm PST

 

Why @ilana_devorah3 is crushing some hang power cleans, conventional deadlifts, and single leg dumbbell RDL’s!

 

Ilana, along with every single one of my other clients, doesn’t need her program filled with fluff to stay interested. She shows great attention to detail, works extremely hard, and listens carefully to instruction. Why is she implementing these exercises, in this order, with these rep ranges? 

 

Hang power cleans below the knee (3-5 reps): I’m incorporating these to increase total body power, explosiveness, and athleticism. These are great tool for training strength, speed-strength and strength-speed depending on the resistance you use. I’m having her perform these first when she’s fresh because of the simultaneous demand of technique, strength, speed and precision involved with this lift.

 

Conventional deadlifts (6-8 reps): Included to increase glute, hamstring, and overall posterior chain strength and development. They improve force transfer from the lower, to the upper body. These can also help build confidence, motivation, and mental toughness for many reasons I won’t get into.

 

Single leg dumbbell romanian deadlifts (8-15 reps): I added these in to further enhance glute and hamstring hypertrophy, and to increase hip extensor strength and stability. I’m also using this movement to challenge balance and coordination while strengthening under heavy loads.

 

Warm ups, conditioning, and the like were left out of this post. However, any questions will be answered in the comments section below. I hope this was either entertaining, useful, or got you thinking.

 

A video posted by Justin Rivelli (@justinrivelli) on Dec 2, 2015 at 4:16pm PST

Back Extension to Rowing Variations: There are a number of ways you can perform, manipulate, and structure back extension to rowing variations. With that said, do not limit yourself to performing them in the exact fashions I explain below. —————————————- 1. Bodybuilders can use this as a finisher for back day, or to wipe your glutes and hamstrings off the face of the earth. —————————————- 2. CrossFitters can use this as part of a warm up or WOD, as a way of incorporating more horizontal pulling, and to help develop the upper back, glutes, and hamstrings. Also, don’t be afraid to use a different grip rather than often used pronated or overhand. —————————————- 3. For everyone else, use this for any reason above, or to train the lumbar erectors, glutes, hamstrings, and upper body pulling muscles simultaneously. —————————————- I have also grown to like these more as… —————————————- 1. Surprisingly, you can go pretty heavy. —————————————- 2. If you notice yourself falling out of the position you started in, it may be revealing a weak point. —————————————- If you attempt any of these variations, let me know how they went. If you have thoughts or ideas of your own, let me know what they are in the comments section below. This is why I post these videos! -Justin —————————————- #backextensiontorow #glutes #hamstrings #back #bodybuilding #crossfit #powerlifting #fitness #bikini #figure #physique #muscle   A video posted by Justin Rivelli (@justinrivelli) on Nov 25, 2015 at 7:36am PST

@ilana_devorah3 making this grueling complex look wieldy. Total Body Barbell Complex: —————————————- -Front loaded reverse lunges x 10 -Front loaded carry x 40 yards -Bent over barbell rows x 10 -Romanian deadlifts x 10 -Push ups x 10 —————————————- No rest between exercises, 90 seconds rest after each round. —————————————- I created this complex because… —————————————- 1. It hits most major movement patterns including a lunge, carry, hinge, upper body pull, and upper body push. 2. When you perform it in this order, it feels very fluent, smooth, and rhythmic. 3. Your upper and lower body “take turns”, if you follow the exercises in this arrangement or sequence. —————————————- Some other important notes: —————————————- 1. You can make your own using this template (lunge, carry, hinge, upper body pull, upper body push). There are endless possibilities. 2. I don’t often see carrying variations incorporated in complexes (I actually never have) and believe this is sad. 3. These can improve #strength, #hypertrophy, and serve as a great #conditioning tool. —————————————- Any questions regarding this or any other topics will be answered. #soccer #highschoolathlete #barbell #complex #crossfit #powerlifting #bodybuilding #weightlifting #fitness   A video posted by Justin Rivelli (@justinrivelli) on Nov 23, 2015 at 4:01pm PST

Here are some of my clients performing push ups. This video also displays a simple progression you can use, as you become better at them over time. —————————————- Since my posts are always lengthy I will say just a few more things. —————————————- Push ups don’t get as much attention as they deserve. Especially when compared to horizontal pressing movements like barbell and dumbbell bench presses. —————————————- Since it’s one of the most underutilized, commonly butchered exercises I see on a day to day basis, I figured I would provide you with some common mistakes and solutions to help fix them. —————————————- Just a Few of Many Common Mistakes: —————————————- 1. Letting the shoulders glide anteriorly (forward) at the bottom of the movement. 2. Extreme arching or rounding of the lower back. 3. Leading with your head, instead of the entire body. 4. Poor scapular movement, and winging. 5. Always using partial reps. —————————————- A Few Quick Cues to Help With These: —————————————- 1. Squeeze your glutes, flex your core, and contract your quads throughout th movement. 2. Keep a straight line from the back of your head to your heels. 3. Lead with the entire body, the sternum should hit the ground first, not the head. 4. Your scapula should rotate towards your armpit as you press away from the floor. 5. Use full range of motion the majority of your reps, and keep your shoulder joint centrated. —————————————- Any questions or topics you would like me to explain in greater detail, please let me know. #pushup #progression #chest #shoulders #triceps #core #serratus #powerlifting #crossfit #bodybuilding #fitness #training #bikini #figure #physique #technique   A video posted by Justin Rivelli (@justinrivelli) on Nov 20, 2015 at 11:09am PST

 

A video posted by Justin Rivelli (@justinrivelli) on Nov 19, 2015 at 2:14pm PST

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Like I said, any questions, comments, or concerns etc. just comment on my Facebook page or any other social media platform I have.

Thanks!

-Justin

I decided to take a different approach to get my point across with this video. If you like it, let me know on my YouTube channel or Facebook page. I hope you laugh, learn, and get thinking because of this film. I appreciate you watching!

Some references used:

http://www.ncbi.nlm.nih.gov/pubmed/9155494
http://www.ncbi.nlm.nih.gov/pubmed/11684524?dopt=Abstract
http://www.ncbi.nlm.nih.gov/pubmed/11375440?dopt=Abstract
http://www.ncbi.nlm.nih.gov/pubmed/23017465
http://www.ncbi.nlm.nih.gov/pubmed/11883916
http://www.ncbi.nlm.nih.gov/pubmed/10336790
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2824152/
http://www.ncbi.nlm.nih.gov/pubmed/23522796
http://www.ncbi.nlm.nih.gov/pubmed/19386028
http://www.ncbi.nlm.nih.gov/pubmed/15640518?dopt=AbstractPlus
http://www.ncbi.nlm.nih.gov/pubmed/23045897
http://www.ncbi.nlm.nih.gov/pubmed/19130489
http://www.ncbi.nlm.nih.gov/pubmed/19501754
http://www.ncbi.nlm.nih.gov/pubmed/10805507
http://www.ncbi.nlm.nih.gov/pubmed/2018403
http://www.ncbi.nlm.nih.gov/pubmed/15941879
http://www.ncbi.nlm.nih.gov/pubmed/11093293
http://www.ncbi.nlm.nih.gov/pubmed/17298712
http://www.ncbi.nlm.nih.gov/pubmed/15817850
http://www.nature.com/ijo/journal/v37/n6/full/ijo2012159a.html
http://www.ncbi.nlm.nih.gov/pubmed/23097268
http://www.ncbi.nlm.nih.gov/pubmed/24139973
http://ajcn.nutrition.org/content/79/5/899S.long
http://jn.nutrition.org/content/134/4/968S.long
http://www.ncbi.nlm.nih.gov/pubmed/16476868
http://www.ncbi.nlm.nih.gov/pubmed/21524314
http://www.ncbi.nlm.nih.gov/pubmed/11093293
http://www.ncbi.nlm.nih.gov/pubmed/11477496
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4018593/
http://www.ncbi.nlm.nih.gov/pubmed/18234129
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2905334/
http://www.ncbi.nlm.nih.gov/pubmed/17449338
http://www.ncbi.nlm.nih.gov/pubmed/17849744
http://www.ncbi.nlm.nih.gov/pubmed/17828671
http://www.ncbi.nlm.nih.gov/pubmed/20573800
http://www.ncbi.nlm.nih.gov/pubmed/9094871
http://www.ncbi.nlm.nih.gov/pubmed/19943985
http://www.ncbi.nlm.nih.gov/pubmed/18025815