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Torque Training

Training Log: USPA Nationals July 8th

This post is the first of a few over the next 9 weeks, and may be a bit long – so thank you in advance if you read the whole thing.

Continuing the theme of giving back which we mentioned was our focus this year – I’ll be breaking down my training in as much detail as possible, so if you’re looking for a new program, or just interested in learning more about powerlifting and strength – read on.

I also have 4 other of our team lifters running this program along side with me. If you want in – email me.

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Yesterday (monday) I started my training program for USPA Powerlifting Nationals on July 8th, in Las Vegas, Nevada. I’ll be competing as a 198, classic raw (knee wraps), in the Open age category.Read More »Training Log: USPA Nationals July 8th

Your Cardio Doesn’t HAVE to Suck

Cardio and I have had a love/hate relationship over the years. Previously as an aerobics instructor I LOVED my cardio. I would be teaching step 6-10 times per week, running 5-15Km every other day, doing box jumps, jump squats and burpees in every workout. Eventually, I realized that my body was pretty broken.. My knees were in constant pain, I had to take the stairs sideways and my low back ached 24/7.

When I got into weight training my cardio went out the window. Those aches and pains left, my hunger decreased and overall I felt lighter and better. Read More »Your Cardio Doesn’t HAVE to Suck

Maintaining Bodyfat %

This is a guest post from one of our members – Tallyson Neves.

Tallyson is a competitive powerlifter in the 165, 181, and 198lb weight classes. He recently did a big weight cut, with an effort to lower his bodyfat % while maintaining strength.

Below are some of his best tips or advice/rules for people to follow when talking about weight loss or maintaining your physique. I wholeheartedly agree with his statement of “to achieve what is promoted in the main stream media (having a six pack), will take a great amount of commitment and sacrifice,” (sacrificing the foods you “want” for the ones you “need”, and staying committed to the goal you set for yourself).Read More »Maintaining Bodyfat %

Shrink Your Stomach and Fix Your Back Aches

As trainers, some common complaints/problems we hear about are i) back pain or ii) someone wanting to shrink their stomach/trim away their mid-section. Often times, the two are related. A heavy mid section or poor anterior flexion (when your hips are tilted forward and your butt kinds sticks out like a duck) can pull your spine and back into painful positions. (See photos.)

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The first reaction most people have is to think ‘OK – I need to work my abs’ – this is not wrong thinking, however doing a bunch of crunches or sit ups each night won’t necessarily get you the results you want.

Read More »Shrink Your Stomach and Fix Your Back Aches

What is Flexible Dieting?

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This morning I decided to take a day off from my usual Oats, Egg Whites, and Peanut Butter, and take in something I enjoy (a nice bowl of cereal).

I figured I would show an example of Flexible Dieting or “Macro Counting” for those who may be confused about how to incorporate it with their eating.

Read More »What is Flexible Dieting?

TORQUE 3 Day Workout Program

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Ready to get back into your fitness routine? Need a change from your old program? Give our 3 day Full Body program a try. With a mix of strength, cardio, hypertrophy (muscle building), and intervals – You’ll be sure to see some awesome results.

This is an intermediate training program – meaning if you’re a beginner, work your way up to this workout. These are big workouts – so to save time, we encourage super sets. Example: 1st exercise on back (Seated Cable Row) + 1st exercise shoulders (DB Shoulder Press).Read More »TORQUE 3 Day Workout Program

The Importance of Mobility

We hear the term mobility getting thrown around a lot in the fitness industry. But what really is mobility? And why do we need it?

 

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Mobility itself is the potential range of motion of a joint system and the ability for this motion to be produced without restriction. This potential and ability will vary from person to person, and some people may be naturally more mobile then others. However, mobility can be improved upon using certain practices and exercises. But why would you want to spend the time improving your mobility?Read More »The Importance of Mobility

Conquering the Pull Up – Part 1

The pull-up has always been one of the most badass exercises around. One of my first fitness related goals was to do a pull-up. When I realized how hard that was going to be it only became clearer that it was something I needed to achieve. I loved, and still do, the raw strength that pull-ups signify. Over time, I went from being unable to perform a single pull-up, for the life of me, to being able to do 8+ reps with relative ease and even completing weighted pull-ups with up to 30lbs of additional weight.

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So how do you go about completing your first pull-up? Once you’ve done that how do you go about increasing the amount of reps? Check out the following guide to help you take your pull-up game to the next level.Read More »Conquering the Pull Up – Part 1

Tips for Beginners in the Gym

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So you’ve taken the big leap and signed up for a gym membership. Motivation is high, and perhaps so is apprehension. You’ve taken this first step but what now? Where and how do you start? It can all be a little overwhelming so here a few tips on how to get started.

 

Setting goals

It is important to come into the gym with a goal. When we work hard at something it is usually because we are seeking to achieve a desired result. Having a goal, whether big or small, pushes us to give Read More »Tips for Beginners in the Gym