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How Many Steps You Really Need Each Day

New Study Published A super cool study was published in the fall of 2022 by the US National Institute...

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Reps from Failure 101

What are Reps From Failure? In strength training, Reps from Failure a.k.a. Reps in Reserve (RIR), serve...

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Things We Wish We Knew

Whether you’re new to fitness or have been around the block a few times, these tips are great lessons...

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Nutrition on Night Shift

Coach Kelly Wright and Kate Eli here to give you our best tips for maintaining (some) nutrition normalcy...

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Priorities for Gaining Muscle

Interested in gaining muscle and building a better physique? These are some of the most helpful priorities...

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AI App or Coach - Which is Better?

AI App or Coach? Hey team! Coach Laura Savino and Kelly Wright here to chat a bit about our experience...

Amanda W

“I knew I always wanted kids and wanted to be a mom, but selfish reasons stopped me for so long. I was TERRIFIED of what

Chelsie M

“Today, my body is everything they told me it couldn’t be: strong, well-fed and well-recovered. Subscribing to Paragon Training Methods workouts and being part of

Brielle F

“The picture on the left was 1.5 years ago, 2x thyroid cancer survivor working out 6-7 days a week, eating chicken and broccoli 24/7, and

Edel M

“I joined DB Physique in March when lockdown began, and then on to a mix of Physique and DB Physique depending on equipment at home.

Gaylemarie K

“Since I had my baby 11.5 months ago, I’ve never really eaten enough food for my activity, nursing, and postpartum needs. I’ve averaged around 2200-2400

Lisa M

“Things I’ve Learned the Past 8 Months and The Choices That Got Me Here 1) Transitioned off Hormonal Birth Control in Feb’20 – The Period

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The Paragon Youtube

TrainHeroic Tips and Tricks Playlist: https://youtube.com/playlist?list=PL4us0XnXu0_JGtV5cdXdwH8G6JHXuXIqv

Paragon Training Methods = fun and effective hypertrophy workouts you can do from home or at a gym that will help you build muscle, achieve your goals, and look d*mn good in 45-60 min/day. ♥️

Whether your goal is to:
• run AND lift
• workout 3 days/wk
• lift from home
• enjoy things you love (CrossFit, Olympic Lifting, Peloton)
• or just look/feel your best

we have fun + effective bodybuilding and strength training workouts that will get you there!

► https://www.paragontrainingmethods.com
► https://www.instagram.com/paragontrainingmethods

Welcome to Paragon 5/26/23 | Paragon Training Methods

Paragon Training Methods = fun and effective hypertrophy workouts you can do from home or at a gym that will help you build muscle, achieve your goals, and look d*mn good in 45-60 min/day. ♥️

Whether your goal is to:
• run AND lift
• workout 3 days/wk
• lift from home
• enjoy things you love (CrossFit, Olympic Lifting, Peloton)
• or just look/feel your best

we have fun + effective bodybuilding and strength training workouts that will get you there!

► https://www.paragontrainingmethods.com
► https://www.instagram.com/paragontrainingmethods

Reverse Hyperextensions on Incline Bench | Paragon Training Methods

Paragon Training Methods = fun and effective hypertrophy workouts you can do from home or at a gym that will help you build muscle, achieve your goals, and look d*mn good in 45-60 min/day. ♥️<br /><br />Whether your goal is to:<br />• run AND lift<br />• workout 3 days/wk<br />• lift from home<br />• enjoy things you love (CrossFit, Olympic Lifting, Peloton)<br />• or just look/feel your best<br /><br />we have fun + effective bodybuilding and strength training workouts that will get you there! <br /><br />► https://www.paragontrainingmethods.com<br />► https://www.instagram.com/paragontrainingmethods

Weighted Hip Extensions (1 and 1/2 Reps) | Paragon Training Methods

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Happy Birthdayyyy to our favorite gemini, @alexqma

Happy Birthdayyyy to our favorite gemini, @alexqmaclin. Hop to the comments & wish Alex Happy B-Day! 🥳🥳

Macdaddy is a Paragon Coach, 1:1 Nutrition Coach, and the one always cracking jokes and making everybody laugh on the @livebigliftbigpodcast (you may also recognize his voice from his days on the Barbell Shrugged podcast!) 🎧

In Macdaddy’s free time, you can most DEF find him traveling, playing Xbox, practicing his Spanish on DuoLingo, or doing jiu jitsu, jiu jitsu, and more jitsu (:

HBD Alex, we love you!!! 🎂🫶🏻

Save this Upper Body Workout from 3-Day Physique 🤘🏽

3-Day Physique is the perfect (workout) match for those who can’t (or don’t want) to spend more than 3 days working out each week. It’s also perfect for combining with other sports/hobbies (such as running, hiking, bjj, Peloton, etc)

This program leaves SO much room for extra activities and fun outside the gym - which is absolutely perfect as we head into summer.

Get in, get jacked, and go live a BIG life
(AND look good while doing it!) 🫶🏼

3-Day Physique Upper Body Day:

A. Cable Pulldowns or Weighted Pull-ups
2-3 warm-up sets, then:
3 challenging sets x 5-8 Reps
(~2-1-0 reps from failure)
Rest 2-3 min

+ Immediately after the THIRD set:
Rest 20-30 sec, then go again to failure
(goal =40-60% of the reps from the prior set)

B. Close Grip Bench Press
2-3 warm-up sets, then:
3 work sets x 6-10 Reps
(~2-1-0 reps from failure)
Rest 2-3 min between work sets

+ Immediately after the THIRD set:
Rest 20-30 sec, then go again to failure
(goal =40-60% of the reps from the prior set)

C. One Arm DB Row
1-2 warm-up sets per arm, then:
2 work sets x 8-12 Reps per arm
(0-1 rep from failure)
Rest 1-2 min

D. Superset x 2 Sets:
1-2 warm-up sets, then:
2 tough sets 1-2 reps from failure

DB Lateral Raises x 8-12 Reps
Push-ups x 5-12 Reps
Rest 2-3 min

E. Alternate Movements x 5 Sets:
First set = lighter warm-up
Then 4 challenging work sets
(~2 reps from failure for each)

Open Palm DB Curls x 8-12 Reps
Rest 1 min
One Arm Cable Pushdown x 8-12 Reps/arm
Rest 30-60 sec b/t arms

📸 @marsha.marsha.marsha73

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#paragontrainingmethods #workoutroutine #strengthtrainingforwomen #fullbodyworkout #homeworkouts #workoutsforwomen #workoutsfromhome

Must-Try Gym Hack: Hip Thrusts on a Decline Bench

Must-Try Gym Hack: Hip Thrusts on a Decline Bench 🍑

Paging all our people who don’t have a flat bench, don’t have a bench that’s the right height, OR who struggle with setup and wish they had a Bret Contreras Hip Thrust Bench 🚨

Meet: the Decline Bench Hip Thrust!

All you’ll need is a a barbell, a barbell pad ($20 on Amazon), and a Decline Adjustable Bench (on Amazon, there’s one from Orinar for $70, or one from Marcy for $78. Most commercial gyms have a Decline Bench for sit-ups that you could use!)

Hip Thrusts are a great accessory lift to help you build a strong and fantastic booty - so whether you’re trying to hit PR’s and be the strongest lifter you can be on things like Squats and Deadlifts, or just trying to have a bomb looking lower body, Hip Thrusts would be great to do regularly.

We love building great Paragon Peaches, so we program Hip Thrusts or similarly movements pretty much weekly in majority of our @paragontrainingmethods programs (:

Tips:
*Make sure your back isn’t arched and that your lower back is flat on bench

*Hips should open fully at the top and body should form a straight line from shoulders to knees

*If you aren’t feeling these in your glutes, try moving your feet around. If feeling in hamstrings, feet are likely too far out in front. If feeling in quads, feet may be too close in

*Don’t forget to load up the bar and make these heavy! You should be able to Hip Thrust more than you can Deadlift, so if it’s not semi annoying to clean up all your weights when you’re done lifting, you may want to doublecheck yourself 😜

Let us know if you have any questions!
Save this video and your friendssss

📸 @simonesostrong

ps: deload week is over, which means week 1 of new hypertrophy cycles has arrived to Paragon. Whether you’re working out from home or in a gym, we have 10 amazing programs to choose from. Slam that link in bio and come get strong with us!

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#paragontrainingmethods #hipthrusts #hipthrust #lowerbodyworkout #boootyworkout #workouttips

The workout “Murph” is named after Navy Lieute

The workout “Murph” is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

He was awarded the US military’s highest decoration, The Medal of Honor, for his actions during the War in Afghanistan.

Every year on #MemorialDay, people around the world complete the workout “Murph” as a way to pay tribute to those who serve and those no longer with us.

“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run

Thank you to those who serve, have served, and those who paid the ultimate sacrifice ♥️

Did you complete “Murph” this year?
What was your time? 🇺🇸

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#murph #memorialday #murphchallenge #paragontrainingmethods #paragontraining #crossfit

Have you listened to the latest @livebigliftbigpod

Have you listened to the latest @livebigliftbigpodcast episode?! 👀👀

If you’re a Paragon member (or even if you’re not), this Q/A Workout episode with @bryanboorstein is a MANDATORY must-listen 🎧

In this episode you’ll learn:
- how to pick the right weights to build muscle
- how and why to warm up for your sets (
- the importance of resting between sets and what you may be missing if you’re not
- what the hell “tempo” for lifting is + why it helps you build muscle
- whether a full body or split program is better for you

…and a ton more :)

Listen here:
+ livebigliftbig.com
+ youtube.com/@livebigliftbig
+ search “live big lift big” on your fave podcast app

📺 Watch here
+ search “live big lift big” on YouTube

Enjoy!
LCK, Alex, Bryan

ps: last call to get your Life Is Better Strong and Paragon apparel (link in bio). And new @paragontrainingmethods cycles are here!!!

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#livebigliftbigpodcast #hypertrophy #musclebuilding #paragontrainingmethods

Avocado BLT Pasta Salad Recipe 🥑🥓 Paging al

Avocado BLT Pasta Salad Recipe 🥑🥓

Paging all BLT (sandwich) lovers! Today we’re flipping our favorite sammie into salad form.

It makes for the PERFECT side dish for BBQs, picnics, potlucks, or just yummy meal prep during the week.

Made with pasta, bacon, lettuce, tomatoes, avocado, and tossed with a homemade Italian dressing (feel free to use gluten-free pasta. You can also sub in your favorite store bought dressing to save time!)

Pasta Salad Ingredients:
*1 LB rotini pasta
*8 pieces of bacon
*3 C chopped romaine
*2 C cherry tomatoes
*2 large avocados, diced
*4 green onions, chopped

Italian Dressing Ingredients:
*1/4 C + 1 T red wine vinegar
*1/4 C olive oil
*1/4 C lemon juice
*2 T Italian seasoning
*pinch of red pepper flakes
*salt & pepper, to taste

Instructions:
1. Make pasta according to the box. Once done, drain & set aside to cool.

2. While pasta cooks, make the bacon. Once done, add to a paper towel-lined plate to let cool. Once cooled, crumble with your hands.

3. While bacon cooks, make dressing. Mix all ingredients in a small bowl or jar until well combined.

4. In a large bowl, add chopped lettuce, halved tomatoes, diced avocado, cooked pasta, crumbled bacon, & green onions. Add dressing & mix until combined. Top with fresh parsley & red pepper flakes. Enjoy!

Nutrition Facts:
195 cals: 6g protein, 25g carbs, 9g fat

Full recipe and nutrition breakdown/macros on @eatthegains - or search ‘BLT’ in the search bar on her website!

https://eatthegains.com/blt-avocado-pasta-salad/

Save this post & tag your friends!
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⁠#eatthegains #foodforfuel #fuelyourbody #iifymfood #ifitfitsyourmacros #macrocounting #trackingmacros #iifymrecipes #flexibledieting #macrofriendly #foodfreedom #nutritioncoach #nutritioncoaching #allfoodsfit #eatbetternotless #balancedeating #recipeideas #healthyrecipe

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This web site offers health, wellness, fitness, exercise, and nutritional information and is provided for informational purposes only. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Speak with your physician or healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, please contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website. The use of any information provided on this website is solely at your own risk. Nothing stated or posted on this web site or available through any services offered by Laurie Christine King, Bryan Boorstein, or Paragon Training Methods are intended to be, and must not be taken to be, the practice of medicine.