Sylvia Petro_Post Workout 6.26.2016

Today’s Workout – Back & Handstand Practice

Pull Up Variations – 4 Sets Supersetted w/ Back Extensions Set 1 & 2 Mixed grip pull ups to failure Set 3 Wide grip pull ups Set 4 Close grip pull ups   Cable One Arm Rows w/ Rope – 4 Sets Set 1 – Warm up set 12 reps Set […]

Training for Mass vs Tone

Some people are afraid of inadvertently growing large muscles and simply want muscle tone. The truth is, building massive muscles is a deliberate process, requiring a calculated set of exercise, diet, and lifestyle changes that vary from what’s required for muscle tone. If done properly, one can embark on mass […]

Decrease Muscle Soreness

I don’t believe in popping a pill to combat post-exercise soreness. Yes, if you have inflammation then take an ibuprofen, but making a habit of it is not healthy. Muscle soreness can be a useful gauge in telling you if your workout was hard enough, or too hard. For example, […]

Cardio alternatives

Cardio Variety

Cardio can get boring real quick. Below, are different cardio options you can try to get and stay lean without the boredom.   Cardio Kickboxing This would fall under steady-state cardio, but the intensity can vary. I started working out nearly thirteen years ago (at the time of this writing), and […]

Are You Stretching Enough?

If long-term fitness is your goal, you need to stretch. If you don’t want to just look good, but feel good, you need to stretch. Women, if you want to maintain or obtain smooth skin, particularly on your thighs, you need to stretch. Stretching tends to get overlooked or minimized. And […]

Unilateral Movements

Unilateral movements follow a more natural movement pattern for the body than bilateral movements — when was the last time you saw an athlete hop, rather than run? Knowing this, many professional coaches incorporate unilateral strength exercises into athlete training. Focusing on each leg and each arm, can build greater strength, […]

My Biggest Leg Day Mistake

From 2007-2013, my “heavy” leg day exercises were done with the Smith and leg press machines. I pushed hard, lifted heavy, but over that six-year period, all I got was big, shapeless legs. This made me jealous of other women’s legs, wondering how they got them so muscular and lean. This […]

What is a split schedule

What’s a Split Schedule?

A split schedule is a weekly training routine that involves dedicated training days for each muscle group, enabling each muscle group to be trained intensely, in turn encouraging maximum muscle growth or strength. With a split schedule, each muscle is trained more fully, because all your energy is devoted to […]

Championship bodybuilding

Championship Bodybuilding Book Review

Chris Aceto is known for creating bodybuilding champions like Jay Cutler. He wrote Championship Bodybuilding in the 1990’s. Before reading the book, I had an extremely difficult time putting on visible muscle. My goal was to never have to flex to show off my muscles. In 2005, I obtained my […]

Butt Bible Review

I purchased The Butt Bible DVD series by Pauline Nordin in 2013. Quick and dirty review: Great routines that really target the glutes, so you don’t need to worry about overtraining the legs. The order of exercises is excellent. You’ll get a good warm-up and then get into the workout. Your butt […]