maximize your potential with your trainer, national champion joe kozma

Wilton Manors Personal Trainer

Rest is Essential For Muscle Recovery

Straight from Wilton Manors personal trainer Joe Kozma – Rest between sets and recovery days are vital to any good workout routine. Unfortunately, most men do not realize this so they skip the rest days and exercise a bit anyway, which is completely counter-productive. In order to get the best out of your workouts, you need to make sure to get the proper amount of rest so your body has time to recover as well as build the muscle torn during your exercises. I will tell you that rest is equally as important as the exercise itself!

There are two different meanings for the term resting. One is the resting between sets while the other is full days of rest focusing more on sleep.

As you may know, workouts usually involve performing a certain number of repetitions and sets. When dealing with heavier weights, it is recommended that you take a three to five minute rest in between each set. The repetitions will be lower, but the heavier weight will impact the targeted muscle much more than a lighter one. When performing with lighter weights and more repetitions, a thirty to sixty second rest in between sets will suffice.

Rest days are more for repairing and rebuilding your muscles. While you are exercising you are tearing muscle fibers apart, which is what you are aiming to do. This process is known as micro-tearing. The body will repair these tears during the time you sleep, as well as make them larger and stronger than before. If your quality of sleep is poor or if you skip out on resting and workout after an intensive workout day, your muscles will still be torn and will not perform at their best.

The harder you work out, the longer you will need to rest. This is the main reason a lot of men target certain muscle groups each day instead of a full body workout. By only working one muscle group one day, the next day can focus on another one so the torn muscle fibers have time to heal. It is still good to have full rest days so your body can recover at maximum efficiency.

My gym is located in Pompano Beach. Home and outdoor training is available in Wilton Manors. In-home personal training is also available.

Knowing what types of exercises to do and when to rest can be quite difficult. It’s always suggested that you look into working with the best personal trainer in Wilton Manors. A good personal trainer will know exactly what types of exercises you should do and how long you should rest in between sets as well as choose when the best day for you to rest is

Looking for a personal trainer in Pompano Beach? Send an email!

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Shoulders like Hercules

deltoids workoutMassive shoulders. Why would a man like to possess massive shoulders??? Well one good reason is to be strong, the shoulders are involved in all aspects of upper body strength. Second, no physique can really be called great with sub par shoulder development, great shoulders are a critical part of any well put together physique. Third, straight up, girls love big shoulders, it is a bodypart women find very attractive, along with other bodyparts, women find attractive, a lack in the deltoid depart, can ruin the overall look of an otherwise well developed physique. In my mind this is an area that must be maximally developed, to create an attractive physique.
First, I warm up the deltoids, that is the shoulders with a few light sets of dumbbell side laterals, just to get some blood in the area, to prepare the muscle for the heavy work to come. I don’t consider these part of the workout, but preworkout work. Exercises as follows.

Dumbbell Bent Over Laterals.

Strict form is imperative on this movement, to hit the muscle rightly. Chest should be parallel to the floor, this is critical for properly targetting the rear delts, also called posterior deltiods. The movement should be a wide arc with arms slightly bent and fixed, like the reverse of a perfectly performed dumbbell flye. Reps should be medium explosive on the positive, medium resisted on the negative

Here is a little secret for you…..Rear Delt development is the key to optimally developed shoulders. This was taught to me by the old time bodybuilders, who taught me in the gym, maximally productive training.

On this movement, you should barely be able to complete the last rep on each set, add partial reps at the end just to utterly fry the muscle, from time to time. Bent over laterals should be done first, because I have just taught you a secret of maximal shoulder development.

Dumbbell Side Laterals

The tips on wide arc and form on this movement should be the same on this movement as on the Bent Over Laterals. Now one thing wrong I see alot of people do on this movement is keeps the hands in line with the shoulder joint, the dumbbells being too far out to the side to really hit the meat of the muscle. The hands should be forward of the shoulder, lead with the elbows in line with the wrists, droopy elbows will negate the effectiveness of the movement. You should barely be able to complete the last rep on each set. Your shoulders should have a nice little pump at this time.


Next, the third exercise is as follows:

Overhead Dumbbell Press

This is a great mass builder for the front and medial deltoids.  Angle the adjustable bench back enough so you do not feel like you are falling forward on this movement, the bench should be tilted back to create optimum balance during the movement. Start from the top, take the weights down under control, to a position right next to the shoulders. Not too wide, not too narrow at the bottom point of the movement. Tilt the wrists in a little, it helps create the correct exercise groove on the reps of this movement.

Two to three warmup sets need to be done to work your way to your peak weight. You should be busting your ass to barely get the last reps on this movement.


Smith Machine Overhead Press.

This movement is similar to the previous movement, with a few nuances that make it valuable for creating the right look. Bench position should be the same angle as the dumbbell presses. Inclined back far enough to create an ideal center of gravity for the movement. Once again, you should be barely able to squeeze out the last reps, this movement is in there to drive the pump in the shoulders to the maximum. The shoulders should be massively pumped at this movement. It is a good thing to have a great pump in the shoulders

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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!

– Wilton Manors Personal Trainer Joe Kozma

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