Building muscle mass is something that often eludes people. With so much information out there online, from friends, etc. it's very difficult to know what to do. I guess it's times like these that I'm glad I grew up and started training long before the existence of the internet. Back in the 80s when I was a teenager starting to workout, it was really very simple. You read magazines, books, or you had a coach. Luckily I had all three. And at that time, people writing books or magazines were trusted authorities who knew their stuff. Some of the garbage…
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KEYS TO BUILDING MUSCLE MASS
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MY PERSONAL WORKOUT PROGRAM
I've been asked recently by several people what my personal strength and conditioning workout routine is, so that's what we're going to cover today. Although I post a lot of videos and it may seem like I workout every day, I don't. I often film several videos in one day and then post them over different days. Having recovery time is important as well as maintaining balance in your life. Working out is a part of your life, but you can't let it control your life. You are the one in charge. If you don't feel like it on a…
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CYCLING INTENSITY AND WHY YOU SHOULD DO IT!
Working out can be an addiction. We love the way it makes us feel. We love the way it makes us look. We love the increase in strength, speed, flexibility, etc. But unfortunately like any addiction, we can often push too hard for too long a period of time. And doing this can lead to burnout and overtraining, the complete opposite of why you started! One thing I'll always be grateful for is the training I had in Powerlifting. In Powerlifting we understand that you can't train all out all the time. That's why we train in cycles. Typically these are…
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ARE SMOOTHIES FOR YOU?
Personally I love smoothies. From a very young age, I've always associated smoothies and various shakes with vibrant health. You can mix it up in so many ways, there's just no limit to the possibilities. In fact, it's possible to replace some of your meals with smoothies. A good protein powder mixed in with plenty of fruits and vegetables is tasty, nutritious, and it will prevent you from giving in to hunger and going for junk food. There have been many times when I knew I wouldn't have time to sit down for a meal, so I just drank a good…
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GET YOUR BASICS DOWN
People often look for fancy exercise variations without having a solid understanding of the basics. Any good fitness and workout program begins and ends with the fundamental exercises. Anything else is just fluff or a smokescreen used by trainers who themselves don't have a decent understanding. So what exactly are the basic exercises? It's multi-joint or compound movements. This means that several muscle groups are trained all with one movement. The following movements are required to set up a complete workout program. 1) SQUAT 2) UPPER BODY PUSH 3) UPPER BODY PULL 4) BENDING 5) CORE CONTRACTION 6) CORE STABILITY However it doesn't end there. Simply knowing what…
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SIMPLIFIED STRENGTH TRAINING
"COMPLICATE THINGS AND YOU KILL IT". This is an expression that's particularly true when it comes to strength training and fitness in general. There's just so much confusion and excess information out there that people don't know who to listen to. It's much better to simplify things and break things down into its simplest form. Look at the basic functions of your various limbs and construct your workout accordingly. Here are the SIX MOTIONS FOR STRENGTH TRAINING 1. SQUATTING (KNEE BENDING) 2. BENDING (DEADLIFT OR HINGING MOTION) 3. UPPER BODY PUSH 4. UPPER BODY PULL 5. CORE STABILITY (PLANK) 6. CORE CONTRACTION And that's really all there is…
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STRENGTHENING EXERCISES FOR POSTURE
One of the negative effects of this pandemic has been the fact that people are sitting more than ever before. This can lead to a whole ton of problems including poor posture and back pain. Thankfully there are some exercises we can do to help target these things. One of my clients works as a lawyer and sits for many hours a day. By doing these exercise, she's been able to mostly eliminate her back pain. Check it out!
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THE I GO, YOU GO WORKOUT!
The I GO, YOU GO WORKOUT is a great partner workout you can do. The specific exercises you do aren't important. It's all about the workout structure. Each of you will take turns doing sets of 10 reps for either 4 or 5 sets. The catch is that the only rest you get is the time it takes your partner to do their set! It's a fast paced workout for sure, but it definitely works. I've got 2 examples below. One is with bodyweight and one is with weights. BODYWEIGHT Punisher Squats Pushups Wideouts (pop squats) Kickouts (the exercise I'm doing in the photo) Close Grip…
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BACK TO SCHOOL WORKOUT
It's been a great summer, but now it's time to get back to working out! Today's workout is 5 exercises and each one is done for 5 sets of 10 reps. The key here is the rest time. Limit it to only about 30 to 40 seconds and then go again. It's a fast paced tough workout, but it's definitely effective. Here are the exercises. Seated Cable Rows Dumbbell Bench Press Lateral Raises Front Barbell Squats Hanging Leg Raise Watch the video to see what it's all about and for information about personal training, click here
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YOUR 2021 FITNESS PLAN!
We're living in very unusual times to say the least! With things being locked down, gyms closed, restaurants closed, theaters closed, travel being extremely restricted, our lives have been turned completely upside down. There is light at the end of the tunnel and I'm confident that 2021 will slowly see improvements to allow us to return to normal. But one undeniable fact is that this past year with so many people living sedentary lifestyles, has seen a lot of unhealthy weight gain. I personally know some people who've packed on 25 lbs or more this past year. Normally one's day…
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BIRTHDAY WORKOUT
This was the first workout of my 50th year after my recent 49th birthday. It's a full body dumbbell workout that can be done either at home or at the gym. Here are the exercises along with the number of sets. SUPERSETS (4 sets) Bench Press Bentover Row TRISET (3 sets) Side Swings (invented by Vince Gironda) Bicep Curls Tiger Pushups Goblet Squats (8 sets) Inchworm to Mountain Climbers (3 sets) This was a great workout and an awesome way to start my 50th year! For more information, click here
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SUPERSETS FOR SUPER RESULTS!
Here I go again with another oldie but a goodie. Today it's supersets! I have no idea why, but you don't see many people doing this any more. Supersets are awesome for a number of reasons. Before we get to them, what are supersets. It's a grouping of 2 exercises done back to back typically with minimal or no rest between. It's often done with antagonistic muscles such as chest and back, biceps and triceps, or quadriceps and hamstrings. But it can be done for the same muscle as well. One benefit of this is that it saves time. Another…
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FULL BODY WORKOUT IN AN EMPTY GYM!
I had the whole place to myself. Now with the new Covid regulations, you have to book your time now and I guess no one else did! Anyway here were the exercises. I just did straight sets today (no supersets or circuits) Cable Pulldowns Dips Lateral Raises Dumbbell Curls Knuckle Pushups Goblet Squats One arm kettlebell swings. For more health and fitness tips or for information about In-Home or Online Personal Training, click HERE
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HOW OFTEN SHOULD YOU CHANGE YOUR WORKOUT?
There are tons of different opinions on this. All I can do is give you my opinion as well as the reasons behind it. Hopefully it will make sense to you. It certainly does to me, but you'll have to decide. So to start with, I remember I used to work at a gym where there was this other trainer about the same age as me. He always changed his client workouts every workout. I don't know if I every saw his clients doing the same thing twice. He would justify it by saying that it's for muscle confusion and to…
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PERIODIZATION TRAINING
Just about everyone who's been training for a while has heard of periodization. However like many other things, there is a ton of misinformation about it. There are of course many different methods and possible training cycles that can be used. Far too many to list here, but I want to provide a basic overview of what it's all about. So to put things simply, periodization is all about the fact that you can't train at the same level all the time. Back when I was first learning about working out, the gym rats I was working out with had no…
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YOUR BLUEPRINT TO DESIGNING A WORKOUT
There is a lot of confusion about what makes a good workout program. Unfortunately part of the problem is just plain old misinformation. I'm sure you've heard the terms "toning" and "shaping". But the fact is that both of those terms are meaningless, and there have been countless people who've simply done poor ineffective workouts in the name of shaping and toning. You have control over exactly two things as far as your muscles and body composition are concerned. They are: 1) BUILDING MUSCLE 2) LOSING FAT When people look at a so-called toned body, they are looking at someone who has added muscle…
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Quality Reps, NOT Quantity Reps!
Rep challenges and other types of high reps workouts are very popular ways of training. In addition, competition style workouts where you have a leader board and try to complete your reps in the fastest time are also very popular. Unfortunately the fact is that these types of high volume, high reps workouts also have a higher risk of injury. Injuries happen most often when you are either excessively fatigued or you're not focusing. Both of these things things are far more likely when you're doing the last reps of an extremely high rep set of an exercise. You're far better…
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The 12 Keys To Success In Fitness
After many years in the fitness industry, I've narrowed it down to 12 Keys To Success In Fitness. So if you're ready, here they are! 1. TIME AND EFFICIENCY This is the old quality over quantity rule. I'm sure you've all seen the lazy bench presser who does a set, waits 10 minutes, does another, waits 10 more minutes, etc. He then tells people that he works out for 3 hours a day when in fact he's probably doing about 30 minutes of work. He's just taking 3 hours to get it done. Scientifc studies have shown that the best result-producing workouts are…
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What Makes Chris Wong Fitness Stand Out
Thanks for stopping by our blog. If you’re looking for more information about Chris Wong Fitness, you’ve come to the right place.
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STOP DOING OVERLY-SPECIALIZED ROUTINES!
You may have seen people in gyms or in books, magazines, Youtube videos, etc. who practice specialized routines where they’re only training one or two muscles per day and they’re doing four, five, or more (different but very similar) exercises for each muscle group. Then they have to go to the gym almost every day in order to train all the muscles in the body. These workouts and exercises are inefficient, ineffective, require an enormous amount of time, AND certainly not much fun. Some people mistakenly refer to workouts of this type as “Toning Workouts”. Others refer to them as…
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