Pumping Iron

arnold bench press

Some people focus on getting lean in the new year while others try to put on size.

Let’s chat a bit about putting on slabs of chiselled muscle shall we 🙂

The only way you’re gonna put on size, is to train hard, smart, and consistently in the gym. You gotta train like a bodybuilder, but you don’t need to spend hours a day in the gym.

Focus on compound (multi-joint exercises) lifts and supplement with isolation exercises. Don’t believe it when internet sites say you’ll build big biceps by just doing pull-ups or chin-ups. You gotta attack the muscles you want to grow from various angles and various rep ranges (and most times, you’ll have to resort to isolation-type exercises). Focus on free weight exercises and feel free to supplement with machine-based exercises and even the Smith Machine. Pay attention to your body mechanics and don’t do an exercise if it causes pain (duh!).

In regards to nutrition, I’m a big believer in eating clean, even if the the focus is hypertrophy. I’m not a huge fan of eating shit just for the sake of getting in more calories. Eat clean real whole foods and make sure to eat starches post workout. You’ll find it harder to build size on a low-carb diet, so make sure to eat 2 servings of yams, sweet potatoes or rice post workout. Also, try to get 15-20 grams of protein at each meal. Eat unlimited veggies and moderate amounts of healthy fats as well.

Next, you have to get motivated to pump the iron. Make sure to watch these two documentaries (you might recognize the main dude in each film) before going to the gym (I recommend Sunday night to fire you up for the week!).

First film: Pumping Iron (I wasn’t able to embed this video, so you gotta watch it on Youtube).

Second film: The Making of Pumping Iron (below).

Next, ed-ju-ma-cate yourself by reading these articles (you’re welcome):

1) 10 Reasons You’re Not Building Muscle

2) 5 Ways to Amp Up Muscle Growth

3) 5 Bodybuilding Rules You Have to Break to Build Size

Next, make sure your form is picture perfect. Read this 4 Weightlifting Techniques to Master.

Lastly, find a good hypertrophy focused program. Here’s a free workout you can do. I wrote this program with Toronto trainer and fitness writer Lee Boyce. It’s called the Hybrid Size Workout. You can find the link HERE.

Give it a go and let me know what you think. Be patient. Building muscle takes time and persistence. As the great trainer Bill Starr once wrote: Patience + Persistence = Progress.

Now, go and get it! No one else is gonna do it for you. Light weight baby!

-JK

Chris Spurvey

Nutritional Coaching by Julia Howard

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

Courtney Currie

Personal Strength Training by Thomas King

A few years ago, I pinched a nerve in my neck which led me to be stationary as any form of movement would cause extreme pain. During this time, my fiancé (Sean) started at JKC and loved it!! Once I overcame the nerve issue, Sean spent a long time trying to convince me that JKC is exactly what I needed to safely start working out again (I’m slightly stubborn and was super scared of re-pinching the nerve). Long story short, Sean was right… as much as I hate to admit it!

I never had luck at gyms, if it started to hurt I would call it a day. At JKC that is not an option, as Jon & Thomas will push you to finish the workout, whether you want to or not! Working out in a group setting is also a big benefit of working out at JKC, if you’re not feeling motivated you can simply feed off of someone else’s energetic vibes.

Krista Harding

I joined JKC because I wanted to better care for my physical health, but didn’t really know how, or where, to begin. Seeking help from a trainer seemed like a wise choice, and I had heard great things about the staff at JKC. Anyone who knows me knows that I hate exercising. So, I’ve only ever tried sticking with a gym routine twice in my life. Each experience consisted of me wandering around, not knowing what to do, and settling for an elliptical machine or something else that seemed comfortable and non-threatening. Each session was the same, and I felt like I was wasting my time.

Each session at JKC, however, is specifically crafted for me. I don’t have to think about what to do, because I’m told what to do. I don’t have to worry about how to do things properly, because I’m shown (sometimes multiple times!) how to accomplish each task. I don’t have to be concerned about slipping into a comfortable routine, because Jon and Thomas won’t let that happen.

Norbert Lake

Personal Strength Training by Jon-Erik Kawamoto

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

Jodi Dodge

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