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Fort Lauderdale Weight Training

Strength Training Parameters Part Two

incline bench pressNow in the previous article I have shared on how I developed the weight training system I have found so effective at bringing powerful and fast increase in lean muscle mass. How I developed this system is interesting and important, but probably more important to clients and customers is not how the system was developed but what is to be done in terms of methodology by trainers and clients to change the physique in the least possible time, with the smallest possible amount of wasted energy and effort.

Now, I am able to radically change my clients physiques training as little as three times per week, with only one half hour of weight training being done each time. Now I know this is a very small amount of time commitment compared with older more primitive systems.

Let me first explain that for my highly intense and radical system to work, perfect form when it comes to exercise performance must be maintained. Bad execution when it comes to biomechanics will negate the time efficiency gains my program has maximized. Bad exercise form forces the trainer to have to repeat sets over and over ad nauseum because the secret to my system is getting the muscle to a point of momentary muscular failure for each body part.

I see so many trainers who won’t correct their client’s bad form, I believe these trainers are so lily-livered they are afraid to say anything for fear of losing their clients, this sets up a scenario for the victims of such scaredy-cat trainers never ever get near to full benefit from any workout for these clients, because their form is so bad they cannot properly work the area out, the outcome is that their clients bodies do not improve, only because their trainer refuses do his job properly.

Clients of South Florida, hear me loud and clear, if your trainer is not correcting your exercise form unto perfection, run from that trainer! That person is wasting your time, wasting your energy, and stealing your money from you because you will never get that balanced beautiful look to your muscularity if bad exercise form is used. You will put out lots of effort without getting the look you want and worse case scenario you will eventually get injured using bad form as well.

Perfect form is a prerequisite for my brief, intense workouts. The muscle must be systematically and thoroughly exhausted, and all body parts must be trained in precise balance as well. A client properly guided by me can easily do this and make improvements so fast, even they cannot believe the rate of change and the beauty and balance of the outcome. Now a critical factor I have not mentioned in this article is proper nutrition. Calories and Carbs must be precisely regulated for the whole system to come together. I as a Certified Sports Nutritionist and weight training expert design all my clients diets to precision, therefore all the factors are present in my programs to bring awesome results in the least possible time

Strength Training Parameters Part One: How Much is Enough?

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Weight Training, Fitness and Weight Loss

Strength Training Methods: Time Under Load

Weight lifting is a great way to burn fat, build muscle, and to gain power in your body. With that said, though, there are dozens of different strategies and philosophies regarding how to lift in order to get different results. Some people lift in order to maximize their muscle power, while others lift to keep their fast-twist fibers in peak condition. Some people prefer body weight lifting, while others prefer free weights. Some programs are entirely made up of compound exercises (exercises that use more than one joint and more than one muscle group), while other programs isolate and work each muscle group individually.

The reason there are so many different ways to lift is because there are so many different bodies and goals. Everyone is unique, but one popular strength training method is Time Under Load, or TUL, weight lifting.

What is Time Under Load Weight Lifting?

Time Under Load weight lifting is a style of weight lifting that focuses on how long you engage your muscle groups with a given lift. As all weight lifters know (and most of us knew for one week in biology until we took the test and flushed the facts out of our heads) when your muscles are put under stress the fibers tear. Those tears are then filled in and repaired by the body, and it builds them up stronger. This is why your muscles get bigger, and it’s why you gain more power. The more time your muscles spend under stress the harder they work, and the more cracks you need to fill in. That’s the basic rule of Time Under Load; lift slower to get stronger, faster.

How slow is slow enough, though? Well, according to this source a typical weight lifter will complete a single set of 10 reps in between 15 and 25 seconds. This isn’t bad, and in fact it’s pretty common for lifters who settle in under the bar for a bench press or who are racking out squats at a steady pace. For those who ascribe to Time Under Load lifting, though, a set of 10 should take between 30 and 40 seconds.

How Slow Can You Go?

There are two, main ways weightlifters use Time Under Load when they’re in the gym. The first is to time each lift so that at the end of their reps they’ve made it to that 40-second mark. The second is to not bother counting their reps at all, but just to keep lifting until they’ve been doing it for 40 seconds at a slow, controlled pace. It doesn’t matter how many times you bring the bar up, proponents of the second method argue, but rather how much time your muscles spend under the strain of holding it up in the first place.

What Are some Tips For Time Under Load?

There are several things you need to pay attention to when you decide to try Time Under Load. A short list of the most important points is:

– Focus on Your Form: The point of Time Under Load is to do your lifts slowly and with control. Proper form is extremely important for the right results.

– Spend More Time on The Eccentric Part: The eccentric part of your lift is the part where you’re lowering the weight. By moving slowly here you’re putting a lot of strain on your muscles you normally don’t if you just drop the weight.

– Keep a Steady Pace: You will get better results with Time Under Load lifting if you have a steady, regular pace. If you find yourself going all-out at first, and then struggling toward the end, try to even out your speed to both avoid injury and to get the full benefits of the slow-and-steady strain on your muscles.

For more great advice on how to increase your power and strength in the weight room simply contact us today!

Contact me to sign up for personal training!


A: Joe’s program provides the most rapid and efficient results through superior training techniques, motivation and nutritional management.

1: Most trainers train their clients the same way that they train themselves without any thought given to the uniqueness of their client’s body. Their thinking is “if it works for me, it”ll work for you.”

This is not a “cookie-cutter” program. Each client receives a completely custom-designed workout and nutritional program.

2: Most trainers have their clients perform the same workout every time, over and over again, for months or even years. My clients enjoy an ever-evolving workout that changes as their bodies and needs change.

We believe in adapting and customizing each workout program to the needs, desires and abilities of each individual client.

We are very concerned to teach excellent exercise form and posture; this creates a balanced,athletic,and attractive physique. An additional benefit of this approach is that it prevents injury.

Flexibility training is also part of the program it reduces risk of injury, increases positive circulation, optimizes nerve function, and improves the client’s sense of well being.

Our clients improve quickly and safely.

Check out the before and after photos section and see what you think-if we can do it for them, i can do it for you!

– Weight Training Expert Joe Kozma

Bikini body personal training fitness and weight loss clients



Mia’s first bikini contest!

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