Train like a bro

tumblr_ksczlyqbeu1qzx4k0o1_500It doesn’t make you a douche if you train like a bro. I recently started training “bro” style and I am seeing a lot of good definition coming in, especially on my arms and back. I avoided training bro style because I worked with a trainer who would ridicule everyone for training like a bro. This trainer would call other trainers and gym goers stupid and tell them that their workouts were shit. I realized later that this trainer was just an opinionated asshat, and yes, everyone is entitled to their own opinion but not when you put others down. If you’re not sure what I mean when I say “Bro”, it simply means splitting workouts up based on body part (i.e. Chest day, Back day, shoulder day etc..). Training this way isn’t stupid, it just means you’re putting your body through a build phase and you want to change the look of your physique. I don’t believe in training one style permanently because your body will reach a plateau eventually. Cycling your body through a few different phases will get you results. These are the four phases most trainers follow:

1.Foundation
This is where you correct your movement patterns, mobility issues and injuries. For people who are just starting out, this is where you learn the 6 Primal Movements (Push, Pull, Bend, Lunge, Squat and Twist).

2. Build
This is considered the bro phase, your focus is to build lean muscle. The more muscle you have on your body the more calories you burn.

3. Burn
This is a phase filled with high repetition circuit training, this phase’s purpose is to burn fat to reveal your lean “bro” muscle.

4. Strength
This phase will exhaust you and make you feel amazing all at the same time. In a strength phase you’re aiming for heavy weight and low rep.

The length of each phase is based off of what your goals/timeline is. For example if you’re an athlete or you want to train like one you might spend less time in a build and more time in burn and strength, focusing on explosive movements. If you are a body builder you will spend a lot more time in a build phase.

Everyone has a different opinion on Crossfit but I think we can all agree that they are some of the best athletes out there. Their workouts are focused around primal movements and olympic lifts, they also do an amazing job at putting in burn type cardio. If you’ve ever watched the Crossfit games you’ll know that all their workouts are very different and challenging, sometimes it involves high rep with lower weight, sometimes it’s about lifting as heavy as possible and sometimes they run/row until they throw up. Crossfit athletes are skilled in every aspect of fitness, they know how to constantly challenge their bodies and even they sometimes train like a bro.

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