Our most popular workout plans at V Shred, like MOVE and Fat Loss Extreme for Men or Women, are the ones that find ways to help you do more work in less time. Two of the most common ways we successfully do this are supersets and circuits.

We’ve found that people love these training styles because they allow you to fit training into a busy schedule. But they also boost the intensity of a workout, making them a great way to send an undeniable message to your body to get leaner, stronger, and more athletic.

Both will also require you to spend a lot of time in action. If you’ve ever wondered about trying a caffeinated boost in the form of a pre-workout for a workout, a circuit or superset workout is a great choice!

What Is A Superset?

A superset is when you perform one set of an exercise, then go straight into a second exercise without resting.

For example, you might perform 10 push-ups, followed by 10 dumbbell rows. Or 10 goblet squats followed by 10 kettlebell deadlifts. You only rest after you’ve done both exercises.

Sometimes, supersets will hit two different or opposite muscle groups, like the biceps and triceps supersets in Vince’s Ultimate Arms Workout. Other times, they’ll hit the same muscles, like dumbbell bench presses followed by chest flies. There are many different ways to arrange and use supersets for different goals, but they all share: work, then work again, then rest.

What Is A Circuit?

A circuit takes that same idea a step further: three or more exercises with no rest between them. We use this technique a lot of our at-home workouts or in the video workouts in V Shred University.

For example, you might do 15 bodyweight squats or lunges, then 15 push-ups, then 15 mountain climbers per side. You’d do all three, resting as little as possible, then rest for a minute or so and do it again and again.

Here’s why this approach is great: Stringing together multiple exercises allows you to spread the fatigue across your body, keeping your heart rate elevated and burning serious calories.

If you’re someone looking for the “minimum effective dose” of working out, circuits are your friend.

Want to get a taste of circuit training? V Shred trainers lead video circuit workouts live in our Facebook groups for men and women every week. You could also follow Vince’s programs Fat Loss Extreme For Women, Fat Loss Extreme For Men, or Move. 

Should You Do Supersets or Circuits? 

You really can’t go wrong with either. But if you’re looking to really find the perfect fit, V Shred’s personal training team can build you a custom superset or circuit-based workout plan — with a custom diet plan to go with it.

Want to see what customized training and nutrition can do for you? Click HERE to learn more about V Shred Custom Coaching, or hit us up at coaching@vshred.com.

The post What Are Supersets and Circuits? appeared first on V Shred.

You can google all you want, but there is not a one-size-fits-all answer to the popular question of “how long should I rest between sets.” You’ll find plenty of recommendations — and plenty of people who claim to have the answer — but it varies dramatically between different coaches.

When there aren’t hard-and-fast rules, common sense can guide you in the right direction. Here’s our common-sense recommendations.

Be Flexible With Rest Time

If you’re doing a follow-along video workout, like in Fat-Loss Extreme For Women, Fat-Loss Extreme For Men, MOVE,  our Facebook groups for men or women, or in V-Shred University, a good plan rest as however long the coach in the video tells you to rest.

But even these rest times aren’t set in stone. If you’re one round in and you feel like your heart is in your throat, or you’re about to lose your lunch, just pause the video and rest a little longer. Don’t worry, doing this won’t sabotage your results in the least!

Now, suppose you’re following one of our gym-based programs, like Clean Bulk. In that case, our suggestion is that you rest about 60-90 seconds between sets of weighted exercises. That’s long enough to catch your breath and let your muscles recover, but not so long that you’ll totally cool down.

Again, this can also be altered to your fitness level. If you need to take a bit longer, like 2 or 3 minutes, and it will help you bring more intensity or lift more weight on the next set, that’s fine.

That said… it’s important to use your gym time as efficiently as possible. If you need to rest a little longer, take it, but only if you REALLY need it. Otherwise, get off your phone, stop socializing, and get to work.

Don’t sell yourself short, but also listen to your body! Recovery both in and out of the gym is crucial to seeing results! So take the time you need!

And if you find yourself struggling during your workout, that’s where the best workout-boosting supplements can be your best training partner. Consider pounding some Sculpt Nation PRE 15-30 minutes before a tough workout that, or supplementing with some intra-workout “fuel” in the form of Sculpt Nation BCAAs while your lift!

Let The Experts Help You

If you’re completely puzzled by rest times, if you are pushing hard enough, or by how to train for your goal of weight loss or muscle gain, you’re not alone. So let us help you!

V-Shred has a team of of highly qualified coaches who create customized workout programs and diet plans for thousands of people every day. This is what helped them build the bodies they’ve always wanted — and figure out the right way to train to keep those results once they earn them!

Click HERE or email coaching@vshred.com to finally start getting some answers to your questions.

The post How Long Should I Rest Between Sets? appeared first on V Shred.

We have a killer 4 exercise – 4 minute – no equipment HIIT workout for you to bookmark! 

Yes, this workout is less than 5-minutes! That’s not a typo!

But before we give you this quick and simple (but certainly not easy) workout, we want to make sure you know that this IS NOT a workout most people should do as their primary form of exercise!!

When it comes to getting in a workout, of course, something is better than nothing. But it doesn’t matter if your goal is to lose fat, gain muscle, or increase endurance — 4-minute workouts will never be enough to reach those goals! 

We like to call this one an “In Case Of Emergency” workout. 

• Oversleep?
• Get off work late?
• Kids forget to tell you about their art project due in the morning?
• Stuck in a hotel with no equipment and very little time? 
• Just not feeling like going in for your typical hour at the gym?

We all have days when a workout seems impossible…

This 4-MINUTE HIIT WORKOUT is perfect to have on standby for times when life throws hurdles your way, and a “real” workout just isn’t gonna work out. 

It wastes NO time, and while it may not be ideal for daily exercise, we promise if you give every second 110% all-out effort — you will break a sweat, feel the burn, and blast a lot of calories!!

• If you need to do this workout, chances are you don’t have gym access. So we also made sure you can do it ANYWHERE!
  
• It doesn’t require any equipment, only a small space!
• If you oversleep – do while your shower heats up!
• If you’ve gotta work late –  do it in your office between meetings!
• If you’re waiting on your kids – do it in the parking lot! 
• Do it while dinner is in the oven or while your morning coffee is brewing!

You get the idea!! Even on your busiest day, we know you can find (less than) 5-minutes! 

Instead of making TIME an excuse
and canceling your workout altogether …
HIT PLAY
and do this short “IN CASE OF (exercise) EMERGENCY”
4-Minute Follow Along

4-MINUTE HIIT WORKOUT

Structure
Do each exercise below for 45 seconds. Take 20 seconds of rest between exercises. Once all four exercises are done – so are you!! 

Of course, if you have more than 5 minutes to spare, you can take about a minute to breathe and do another round or two! 

Exercises
Reverse Lunge to Knee Drive
Double Plank Jack to Jumping Jack
Spiderman Pushup
Plank Up Downs

Workout Tips

• If you aren’t sure how to do any of these exercises, we show you how to do each one with proper form HERE!
• Make sure you are going all out during the entire 45 seconds!! HIIT workouts, especially really short ones like this, are only effective if you get your heart rate in that 80-90% max range for the entire “work” time! 
• No timer? Use this video! It is a real-time follow-along, so all you have to do is hit play!!
• Only use this workout as an occasional substitute or an “extra” little boost if you want some additional calorie burn! Most days, you should be following a full-body training plan that is best for your goals and body type! 

If you don’t know what your body type is… check out this FREE BODY TYPE QUIZ!! It guides you through six easy questions about yourself. Then based on your answers, it tells you what body type you have and the type of dieting, training, and cardio that you should do to get the BEST RESULTS based on YOUR genetics!!

And …
If you like “backup plan” workouts like this one
(or just short workouts in general)

Take a second and go comment HERE and let us know; that way, we know what kind of workouts you want us to film and post in the future! 

And while you are there, if you have any questions about this 4-Minute HIIT Workout – you can post them there, and one of our expert team members will get back to you asap! 

The post 4-Minute No Equipment HIIT Workout appeared first on V Shred.

We’ve got a little secret to share with you….

I guess it’s not technically a secret since it’s something the most shredded people in the world do.

But did you know that there is an easy way you can make your body look harder and more defined….in a matter of MINUTES!!

There is a reason bodybuilders do “a pump up” before they hit the stage…it works!

What is a pump?

Basically… it’s just blood rushing to your muscles faster than it can escape. This results in your muscles (temporarily) looking fuller and bigger.

When (and why in the world) would you want to do this?!

Anytime you want to show off your gains or look your best!

Let’s say you are headed to the pool and want to fill out your muscles before your shirt comes off… get a pump!

Or ladies .. maybe you want to look your absolute BEST before you put on a dress that shows off your legs and arms… get a pump!

This extra fluid that gives the illusion of more muscle will be at its MAX for only about 30 minutes… but it can last up to a couple of hours with proper hydration and nutrition.

In fact, achieving a pump may not even be possible if you aren’t giving your body the right nutrition and enough hydration before you do this workout!

In an attempt to have the flattest stomach possible, you may be tempted not to eat or drink water… this is a huge mistake! For tips on what to eat, check out this article!

GRAB SOME RESISTANCE BANDS (or light weights)

AND LET’S CHASE THAT PUMP! 

Since pumps don’t last forever, aim to do your pump-up about 10-20 minutes before you need to show extra skin!

Perform 1-2 sets… keep rep range high (or as many reps as possible per set) … use pretty light resistance… and take minimal rest time.

UPPER BODY PUMP
Chest: PUSH-UPS (rest) REPEAT
Focus on squeezing your chest muscles at the top. 

Triceps: CLOSE GRIP PUSH-UPS (rest) REPEAT AGAIN
Focus on squeezing triceps at the top of the movement.

Biceps: BICEP CURLS (rest) REPEAT
Put resistance bands under your feet and curl.
Really squeeze your biceps as hard as you can!

Shoulders: Press/Front/Side (rest) REPEAT
Keep bands under feet. Shoulder press – to front raise – to side lateral raise.

Abs: Reverse Crunch (rest) Hands-Free Tucks (rest) Russian Twists

LOWER BODY PUMP
Quads: AIR SQUATS (rest) REPEAT
Chest up .. butt to calves .. squeeze at the top. *you can also put a band under feet and hold it overhead, or a smaller band above your knees for added resistance.*

Hamstrings: BANDED ROMANIAN DEADLIFT (rest) REPEAT
Stand on a band and wrap it around your neck. Use shorter motions to focus on burning out the hamstrings. This exercise can also work the glutes, especially if you come all the way up and squeeze hard at the top. 

Glutes: TOE BANDED UPPER RDL PUMPS  (rest) REPEAT
Essentially you are doing the same set-up as the hamstring focused RDLs. You may have to double wrap your band if you don’t have a shorter one, and you can hold the band in your hands instead of wrapping it around your neck. The difference is that the focus is on the hip movement, and you are focusing on the top portion of the movement. Try to push your toes out (for hip abduction.)

** For glutes, you can also do things like banded kick-backs, banded glute bridge, or banded kick-ups.

Calves: Standing Calf Raises (rest) REPEAT
This works best on a step to get a good stretch. But a flat surface will work as well.

Some muscles will pump up easier than others. This will be different for everyone. When you are done, wait about 10 min and if you feel like you aren’t pumped enough .. repeat that body part again.

This should be more than enough to fill out your muscles and give you a slightly harder, fuller, and more defined physique!!

A PUMP is not magic…

This little secret to instantly fill out your muscles won’t work … if you don’t have any quality muscle to pump up!!

Another thing to keep in mind is that “a pump-up” yields the best results if your body fat is pretty low.

Can it hurt to pump up even if you aren’t super lean? Of course not… go for it!

But you do need to have MUSCLE to pump… that means you will need to have already been consistently hitting the weights.

The best way to train (and diet) will always be in a way that caters to your body type.

Your genetics play a significant role in where you gain muscle and store fat. The good news is that you can work around this … if you know how to eat and train in a way that is best for you!

Take this FREE FAST BODY TYPE QUIZ! You will instantly be given your body type and some tools to get you started! 

The post Pool Party Pump: Look Your Best IN MINUTES  appeared first on V Shred.

Frequently changing workouts is a preference for lots of folks. This no doubt helps keep things fun and challenges your muscles. But we actually have quite a few customers tell us they prefer sticking to ONE workout for a little while before switching to something totally new. 

Today we are giving you ONE no-equipment workout that has THREE DIFFERENT CIRCUIT LEVEL – so it can advance as you do! 

• Beginner
• Intermediate
• Advanced

If you are a newbie, you can start with the beginner circuit and progress as your strength and endurance builds.

If you have been exercising awhile, you can use the intermediate or advanced circuit anytime you want to mix things up — or when you need to get in a solid sweat session that doesn’t require any equipment! 

Because this workout doesn’t require any equipment or much time (even the most advanced version is only 17 minutes) – it would be a great workout to do as soon as you get out of bed, before you start your busy day!

Everything you will do is laid out for you step-by-step below.

The only thing YOU need to do before you get started is determine your individual fitness level.

It may take a little trial and error, but it’s ultimately up to you to determine which category best fits where you are in your fitness journey.

Here is a “generic” guide if you aren’t sure….

• Beginner: Working out a few weeks. 
• Intermediate: Working out a few months.
• Advanced: Working out a year ++
  

The follow-along video we filmed is for the ADVANCED circuit.

But because this is a progressive style workout, you can still use the video and follow along with us even if you choose the BEGINNER or INTERMEDIATE circuits!

For example:

• For the beginner version, you will follow along but stop the video after the first round (during the first rest break.)
  
  Since this workout calls for THREE of the same rounds, you would simply rewind the video to the beginning (or continue on your own) and repeat that circuit two more times.
•  For the intermediate version, you will follow along and then simply stop after the second rest period – before Vince goes into the final round.
• For the advanced version, just follow along! 

This may sound confusing, but it’s not! It’s simply ONE workout with THREE circuits that continue to build on the last!

But before you get started, we suggest you take a glance at the written step-by-step breakdown below or watching the follow on long video below so that you have a better understanding of what you will be doing!

Morning Workout Routine
(FOR EVERY FITNESS LEVEL)

Beginners Morning Workout Routine
Total # of exercises: 15
Total duration (including rest time): 9 minutes 30 seconds

Workout:
Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges – 30 seconds
Exercise 4: Planks – 30 seconds
Exercise 5: T-Raises  – 30 seconds

Intermediate Morning Workout Routine
Total # of exercises: 15
Total duration (including rest time): 8 minutes 30 seconds
**Yes, this is 1 min-shorter than “beginners” – but that is only because you have one less minute of rest.

Workout:
Exercise 1: Air Squats – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats  – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds
Exercise 6: Bulgarian Split Squats (with Chair)  – 30 seconds
Exercise 7: Push-Ups  – 30 seconds
Exercise 8: Side Lunges  – 30 seconds
Exercise 9: Renegade Rows  – 30 seconds
Exercise 10: Supermans  – 30 seconds

Advanced Morning Workout Routine
Total # of exercises: 30
Total duration (including rest time): 17 minutes

Workout:
Exercise 1: Air Squats  – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats  – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds
Exercise 6: Bulgarian Split Squats (with Chair)  – 30 seconds
Exercise 7: Push-Ups  – 30 seconds
Exercise 8: Side Lunges  – 30 seconds
Exercise 9: Renegade Rows  – 30 seconds
Exercise 10: Supermans  – 30 seconds

(rest 1 minute)

Exercise 1: Air Squats  – 30 seconds
Exercise 2: Incline Push-Ups (with Chair)  – 30 seconds
Exercise 3: Lunges  – 30 seconds
Exercise 4: Planks  – 30 seconds
Exercise 5: T-Raises  – 30 seconds
Exercise 6: Bulgarian Split Squats (with Chair)  – 30 seconds
Exercise 7: Push-Ups  – 30 seconds
Exercise 8: Side Lunges  – 30 seconds
Exercise 9: Renegade Rows  – 30 seconds
Exercise 10: Supermans  – 30 seconds
Exercise 11: Jump Squats – 30 seconds
Exercise 12: Close Grip Push-Ups – 30 seconds
Exercise 13: Jump Lunges – 30 seconds
Exercise 14: Mountain Climbers – 30 seconds
Exercise 15: Reverse Snow Angels – 30 seconds

There are SO MANY things we LOVE about this workout….

It is FAST!
It requires NO EQUIPMENT!
It can be done from just about ANYWHERE!
It hits MULTIPLE MUSCLE GROUPS!
It incorporates BOTH STRENGTH AND CARDIO!
It can ADVANCE as you do!!

Oh, and one more thing …
This workout will be a challenge for ANYONE, but THE BEST way to exercise and diet is always in a way that is best for your own unique body type!

We created a quick FREE BODY TYPE QUIZ for you that is only 6-questions.

In just seconds, you will know your body type and be given tools to help you pick the best way to exercise and eat to reach your goals faster and easier! 

It’s already helped hundreds-of-thousands of men and women step away from generic plans and figure out what is best for their own unique genetics!

Take it HERE today for FREE! 

The post Try this “progressive” circuit every morning (catered to every fitness level) appeared first on V Shred.

If your goal is to BLAST FAT, but you don’t have any gym or cardio equipment to break a good sweat at home – – you are in the right place!

We have a FREE WORKOUT for you that consists of ten of our favorite fat-burning exercises structured in a way that will blast a ton of calories — in only TEN MINUTES!!!

The best part .. we aren’t using ANY equipment!

You can do this workout from your living room, back yard, a park, at work, in a hotel, etc. You only need your body and a very small open space!

Print this page, grab a timer, and go at it on your own! OR – watch the video below – and workout with us!

All you have to do is hit PLAY — it’s a real-time follow-along video — so it’s like you have a FREE personal trainer in your living room!

Let’s get sweaty and blast some body fat!!

10 Minute Fat Burning No Equipment Home Workout

Workout Structure
For each exercise, you will go ALL OUT for 20 seconds and then rest for 10 seconds.
Once you have done all 10 exercises, you will repeat for a total of 2 rounds.

Exercises:
High Knees
Half Burpee
Star Jumps
Bicycles
Speed Skaters
Kick Throughs
Jumping Jacks
Plank Up Downs
Squats
Mountain Climbers

Don’t forget … for short HIIT workouts to be effective at fat-burn, you have to PUSH HARD during the 20 seconds of work! You need to get your heart rate as high as possible!

HIIT style workouts like this one are excellent for anyone that needs to workout from home or is pressed for time.

Most body types will benefit from this training style, but it is still important that you know what your body type is if you want to make the MOST out of your training and dieting efforts.

You always want to ensure you are both exercising and eating in the best way for your genetics! That is why we created a FREE BODY TYPE QUIZ!

It is only 6 questions. You get your results instantly and are given helpful suggestions on getting started training and eating for your body type!

It’s a great place to get started if you are a beginner or if you have been dieting and exercising but aren’t seeing the results you desire.

Again, it is totally free! You don’t have to sign up for anything! We just want to help you out! Check it out HERE!

The post 10 Minute Fat Blaster (No Equipment Required) appeared first on V Shred.

If you are an advanced lifter, you may struggle to get in a good workout from home, especially if you don’t have any equipment. 

We have a home workout for you today that will help you burn fat, build muscle, and get a great workout in –  with no gym membership or equipment required!

By the time you are finished, pending how many rounds you choose to do, you will have pumped out anywhere from 180 to 240 reps… in under 15 minutes!!

That sure sounds like a killer workout to us! 

You don’t have to have a gym membership or any equipment to break a sweat, build lean calorie-burning muscle, and lose some body fat.

It helps to have a well structured workout — but what you really NEED is all out EFFORT and CONSISTENCY!! 

You do those last two things and we’ll  take care of the rest in today’s  Advanced Bodyweight Workout!!

If you don’t understand how to perform any of the  movements below, or need any further clarity on the workout structure, we filmed an instructional video for you to check out before you begin. 

AT-HOME ADVANCED BODYWEIGHT WORKOUT 

What you need:
A small space, timer or watch to keep up with rest times, and your own body!

Workout Structure:
5 exercises — 12 reps of  each exercise (focusing on proper form and tempo.)
10-20 seconds of rest between each exercise.
Repeat for 3-4 rounds.

Exercises:
Spiderman Push-ups
Jump Lunge Knee Drives
L-Sits (3 seconds on/2 seconds off)
Dive-bomber Push-ups
One Leg Burpees

** Total workout duration will vary depending on how long it takes you to complete each set and how many rounds you perform. For most advanced lifters 4 rounds should take no longer than 15 minutes!

If you enjoy this style of workout …You will LOVE our at-home no equipment program MOVE.

MOVE is a totally equipment free home workout program designed for both males and females of ALL fitness levels!

You get 30 days of workouts with NO repetitive exercises and all of the workouts can be done in 20 MINUTES OR LESS! 

It is a one-time purchase that NEVER expires, so you can do it one time through or over and over again!

In addition to the workout program, you will also get nutrition guidance and free recipes, as well as access to our private facebook support group!

Community and support is CRUCIAL in reaching your goals! With our support groups you are NEVER alone! 

For more information on MOVE AT-HOME – CLICK HERE!

The post Advanced Home Workout: Hundreds of bodyweight reps in less than 15 minutes! appeared first on V Shred.

If you don’t have access to a gym right now, don’t like going, or are too busy to carve out the time to get there — home workouts are a lifesaver. 

Even if you are a die-hard gym-goer, once you start working out at home (be it by choice or not), you may be shocked when you see the results you can get without stepping foot in a gym —  even without home gym equipment.

In fact, we bet many of you will be like most of our clients and discover that you actually PREFER doing your sweat session at home!!

Simplicity is probably the main reason why people prefer our home bodyweight workouts — LESS THOUGHT = LESS EXCUSES!! 

NO barbells
NO dumbbells
NO kettlebells
NO machines
NO resistance bands

It’s just you and a small space! Talk about a great way to SIMPLIFY your workout routine!!

But are bodyweight workouts REALLY effective? After all, it’s just you and the movement?

Pending your goals and assuming you are putting in max- effort — the answer is YES!! Especially when it’s a FULL BODY WORKOUT like the one we have for you today! 

Full body training is excellent because it burns a lot of calories in only a little bit of time. Also, because you are hitting all muscle groups in one session, it is perfect if you can only squeeze in a workout a few days a week! 

The killer 10-MINUTE FULL BODY WORKOUT we are showing you today can be done a few times a week (or daily) – anytime, anywhere!

If you have equipment at home, great, but it’s NOT necessary for this workout! All you need is a small space!

10 Minute Full Body Workout (BODYWEIGHT ONLY!) 

HOW TO:
You will go 45 seconds at all-out intensity, followed by 15 seconds of rest, for each exercise. Perform one circuit; that’s it! 

EXERCISES:
Jumping Jacks
Plank
Burpees
Squats
Supermans
Mountain Climbers
Hip Thrusts
Reverse Snow Angels
Flutter Kicks
Push-ups

Don’t forget that proper form is key! That is why we filmed a “follow-along” video so you can not only see every movement in action, you can workout with us!

It’s like having a personal trainer in your living room sweating along with you! 

If you are hesitant to try home workouts, just press play and give it a try!

If you are pushing yourself, you will get in a killer workout with ONLY your bodyweight! 

DO YOU WANT TO SEE THE BEST RESULTS POSSIBLE
WITH FULL BODY TRAINING LIKE THIS??
CHECK OUT THIS FREE BODY TYPE QUIZ!! 

Knowing your body type is key if you want to see results faster and easier!

Our FREE BODY TYPE QUIZ is only 6 questions, gives you results in seconds, and is a great tool to help you determine how to eat and train in a way that works WITH your personal genetics, instead of against them!It has already helped hundreds-of-thousands of people reach their body goals! 

Are you next?! CLICK HERE!!

The post The best FULL BODY WORKOUT you can do anywhere in only 10 minutes! appeared first on V Shred.

It is beyond frustrating to have a muscle group that won’t grow no matter how hard you train. 

When this happens, most people fall into the mindset that they need to work the muscle even MORE.

Extra volume can be a great way to focus on weaker muscle groups, but you want to be careful that you never OVERTRAIN. Even more important… you must ensure your muscles are recovering so they can benefit from your training sessions.

The word recovery could mean a lot of things:

• Proper Post Workout Nutrition
• Overall Diet
• Quality Sleep
• Taking Rest Days

All of those things are important…

However, there is a different type of recovery we want to talk about, because it’s something almost every gym-goer neglects!

Not taking advantage of this very short window of time when your muscles are begging for a little love… could be what is holding you back!

We are not talking about a supplement or post-workout meal.

This type of recovery is something you need to do BEFORE you jet home to feed your muscles. 

Even if you don’t have lagging body parts… skipping this step is most likely the reason you stay sore and stiff… despite sleeping, eating right, and taking rest days!

THESE 10-20 Minutes Could Hold The Key To Your Best Physique EVER!!

POST WORKOUT STATIC STRETCHING & SELF MYOFASCIAL RELEASE (SMFR)

Static Stretching is when you hold a stretch for a longer period of time. The goal is to hold the stretch as long as you’re comfortable. Ideally a minimum of 30 seconds.

There are two types of stretching, but this is the one you will want to focus on POST TRAINING. 

Self Myofascial Release (SMFR) is just a fancy name for using recovery tools (like a foam roller or compression round) to release tension in connective tissue (called fascia.)

Lifters usually rank these two things of low importance because of the extra time it tacks on to a training session.

Incorporating stretching and self myofascial release immediately following every lift shouldn’t be viewed as an option… it really is a necessity!! 

We get it .. you only have so many hours in the day to get it all done.

You are probably thinking there is NO WAY you are going to be able to spend any more time at the gym than you already do! 

We don’t want you to.

We believe that SMFR is so vital that we believe you should CUT YOUR LIFT SHORT… 

if that’s what it takes to get it done!

We aren’t saying that you should skip necessary or assigned lifts. But if you are doing extra training thinking it will help your lagging muscle group.. try ditching the extra set and use that time for recovery instead.

If you insist on keeping the extra volume… look for other ways to make your sessions shorter (put your phone on airplane mode, limit socializing, etc.)

Do whatever you have to do to include this crucial step into every single one of your training days. 

TIPS FOR POST LIFT STATIC STRETCHING & SELF MYOFASCIAL RELEASE

If you want to stretch and perform SMFR over your entire body .. go for it!  But it’s only necessary to focus on the muscle groups you trained.

• Start with SMFR first and then move into static stretching.
• Using a firm roller or compression round, slowly roll until you find kinks/knots and then sink into them. This is called compression. You can even do something called shearing, where you go slowly back and forth over the area. Do this until you feel the muscle release .. then move on. 
• GO SLOW! If you aren’t moving in a slow and controlled manner .. the muscles won’t have time to adapt to the pressure and you won’t release the tension. Do NOT rush!
  
• After you are done using the recovery tools, you are then ready to move on to static stretching. The ideal time to hold each stretch is 30 seconds or longer.
  

It is normal for SMFR to be a little bit painful. It should have the same feeling as a deep-tissue or trigger-point massage .. a GOOD KIND OF HURT!

If the pain is too intense… use less pressure.

If something feels “off”… stop. 

WHY POST TRAINING (and not before) 

We are always looking for ways to optimize (or should be.) Static stretching should ONLY be done when your muscles are warm. SMFR has benefits no matter when you choose to do it! However, post training is when you will get THE MOST benefit.

Taking time to incorporate SMFR and static stretching post lift will give you … 

• Increased flexibility & overall range of motion 
• Improved Blood Circulation 
• Elimination of Lactic Acid
• Enhanced Recovery (less delayed onset muscle soreness)
• Decreased Risk Of Injury
• Mental Clarity

Of course you can stretch and roll anytime! In addition to recovering after each lift, it’s never a bad idea to incorporate stretching and SMFR into your weekly plan.

We suggest a minimum of 1-2 days a week dedicating 20-30 min to your entire body.

Rest days are a great time for this!

But the crucial time to make sure you get it done… is as soon as you are done lifting!

One question you may be asking yourself is if you really need to do this the second you are finished training, or if you can get home and do it later.

It is best if you knock it out while you are at the gym. Once you leave, there is a much higher chance of making an excuse, or letting too much time pass. The prime time to do SMFR and static stretching is when your muscle is tense, worked, and warm. 

WHAT ABOUT PRE-LIFT

The type of recovery we are focusing on in this video and article is POST LIFT. 

Before you hit the weights, you do always want to warm up. But this will be a totally different type of session.

Before training you want to do something called DYNAMIC STRETCHING. This type of stretching is movement based. You aren’t holding a position like you would with static stretching… you go fluidly through an entire range of motion. 

If you want to learn more about this type of stretching, check out this video! 

SMFR does have its place pre-lift. There are benefits to spending a short amount of time loosening the fascia surrounding your muscles before a workout.

1-2 sets, spending at most, 15 to 20 seconds on whatever body part you are training is enough to work out any areas that may be bound up.

Many people also find great benefit in doing this between sets if they feel like they can’t get a muscle to activate! 

SKIP YOUR LAST SET (and do this instead)
You will feel better.. prevent injury.. and with time and consistency.. LOOK better! 

If you want to know more about proper nutrition and how you should be training, recovering, and supplementing for your body type — check out this FREE body type quiz!

It will tell you what training program is best for YOU and even what type of diet you should be following to achieve the best results .. in the quickest time!!

Would you like to see more videos on proper ways to stretch and perform self myofascial release? Leave a comment and let us know! 

The post Why I Stopped Doing My Last Set: The Most Neglected Key To Muscle Growth appeared first on V Shred.

Top level scientists, researchers, fitness pros, and exercise experts alike all agree that high-intensity interval workouts (HIIT) are superior when it comes to being the most effective way to blast fat and burn a ton of calories!

In fact, when done correctly, this unique exercise style can burn more calories than an hour at the gym!

HIIT is fast paced and versatile, so it’s much more fun than walking on a treadmill or going to the gym and doing the same 3 sets of 10. But just like any workout, even HIIT can get old if you do the same thing over and over – unless you know the foundation of HIIT. 

Once you know a very simple formula, you can create ENDLESS HIIT WORKOUTS that can be catered to your fitness level, goals, time available to exercise, etc. 

This article will give you the formula we use here at V Shred to create all of our HIIT workouts! You can use it to create hundreds of combinations so you can switch it up every single sweat session! 

You can add weights and bands if you want, but this formula doesn’t require any equipment! It is perfect for anyone who works out at home, can’t get to a gym, or is traveling! 

Spike your heart rate, tone your body, and take your physique to the next level with our simple HIIT formula and 15 exercises to choose from! 

CREATE YOUR OWN HIIT WORKOUT

The process is really simple! We have detailed instructions below and have THIS VIDEO you can watch where Vince walks you through the entire process!

With this list, you can create a different HIIT workout every single day if you want to!! Experiment with not only different exercise combos but different interval ratios as well! The options are endless!!!

HIIT is no doubt a great way to get fit in a short amount of time as long as you are pushing those high-intensity intervals at your highest intensity possible!

You really have to go ALL OUT during the “work” periods and stick to ONLY the short “rest” periods between exercises! 

How To Create a Workout (3 steps)

1. Pick as many exercises as you want (we suggest around 6.) 
2. Pick your interval ratio (ex: 30 seconds on 10 seconds off. 45 seconds on 15 seconds off. 60 seconds work 30 seconds rest, etc.)  
3. Pick your number of rounds. (aim for at least 2 if you can.) 

Exercises To Choose From
High Knees
Power Skips
Burpees
Kick Throughs
Sprawl Back & Forth’s
Lateral Lunge Hops
Mountain Climbers
Jump Squats
Jump Lunges
Side Plank Oblique Crunch
Speed Skaters
Squat Lunge Knee Drive
Lateral Mountain Climbers
Spiderman Push-Ups
Pop Jacks

Again, if you aren’t sure exactly what to do or want to see all of this in action. You can watch the video above, but here is an example to help get you started! 

Example Workout
20 seconds Jump Squats
10 seconds rest
20 seconds Kick Throughs
10 seconds rest
20 seconds Burpees
10 seconds rest
20 seconds Speed Skaters
10 seconds rest
20 seconds Lateral Lunge Hops
10 seconds rest
20 seconds Plank Jacks. 

You may be wondering how you know if you are actually going hard enough?

The goal with HIIT is to get in 80 to 90 percent of your maximum heart rate during the work intervals. During the rest periods, try not to let it drop to under 60 to 65 percent.

To find your maximum heart rate all you have to do is subtract your age from 220. Then take that number and multiply it by 0.8 and 0.9 to find 80 or 90%.

If you don’t have a heart rate monitor, don’t stress! It’s pretty easy to tell if you are in that desired heart rate range. If you are totally winded, can’t hold a conversation, and NEED every second of “rest” – you are most likely pushing hard enough!

WANT MORE HIIT WORKOUTS?!

If you like short workouts like this that you can do from home that don’t require any equipment, you would love our 30 day home fitness program MOVE!

With this unique program, no two workouts are the same, and you can do every session in 20 minutes or less!

All of the MOVE workouts are in real-time follow along style, so it’s like you have a personal trainer in your living room with you!

On top of 30 days of home personal training, the MOVE program also comes with a flex dieting system to help you get your nutrition in check.

We know you will love it! Learn more HERE!

The post 15 Best At Home HIIT Exercises appeared first on V Shred.