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Category: Fitness

Paragon Training Methods Coach working on Partial Reps in the gym.

Partial Reps: Failure & Intensity Techniques For Short Movements

A Quick Recap Before we start talking about partial reps and how we can benefit from these techniques...

Paragon Training Coach self testing with a dumbbell.

When It's Time To Test

Self-Testing The final week of the cycle is used as a strength assessment “self-test” of sorts to, so...

Laurie Christine King training to failure at the end of a cycle in the gym.

Training To Failure At The End Of A Cycle

Movement-Specific Failure We must be cognizant of the way various movements are impacted by “failure.”...

Muscular Contractions with Coach Laurie King Performing a Leg Extension.

Why Does Shortened Or Lengthened Overload Matter?

A Quick Recap Before we start talking about maximizing shortened and lengthened overload, let’s...

Types of muscle contractions with Paragon training Methods Coach performing a pull up to demonstrate.

Short vs Lengthened Movements

A Quick Recap This blog is all about the types of muscle contraction – the difference in short...

exselect

Exercise Selection & Execution

Goal: Build Muscle When training with the goal to build muscle, it’s important to consider both exercise...

Laurie Christine King working on in gym.

When To Increase Weights

Progressing Through The Program There are many ways you can go about adding load to your movements. Try...

progressionmodel

Progression Model

Working Closer To Failure Each Week We use a progression model in our programming, in which you purposefully...

warm up weights

Movement Format The reps may differ, but this is a common way we will conduct our repeating movements: ...

Save This Workout: 90-Min Full Body Session from o

Save This Workout: 90-Min Full Body Session from our 3-Day Physique Program 💪🏼

How many days do you workout per week?
Let us know in the comments! ⬇️⬇️

Less days in the gym doesn’t have to mean less of a workout if you follow good programming like @paragontrainingmethods.

Our 3-Day has the same training volume as our 4-Day (60-min) Physique program, it’s just delivered across 3 days of 90-min workouts per week 😈

You can still work towards your goals and look/feel great, regardless of how many days you do or don’t have to workout ♥️

3-Day Physique:
• 3 x 90 min workouts
• bodybuilding + strength training sessions
• workouts to help you maximize body comp + look/feel your best
• Need: barbell, DB’s, squat rack, bench, bands

A. Bent Knee Barbell RDL
2-4 warm-up sets, then:
2 Tough Sets x 6-10 Reps (~4 reps from failure)
Rest 2-3 min between

B. One Arm Lat Pulldown
1-2 warm-up sets per arm, then:
2 Tough Sets x 8-12 Reps/arm (~2-3 reps from failure)
Rest 1-2 min between arms

C. Barbell Hip Thrust
2-4 warm-up sets, then:
2 Tough Sets x 10-15 Reps (~2-3 reps from failure)
Rest ~2 min between sets

D. Wide Bentover Barbell Row
2-3 warm-up sets, then:
2 Tough Sets x 6-10 Reps (~2-3 reps from failure)
Rest 2-3 min between

E. Cable/Banded Glute Med Kickback
1-2 warm-up sets per leg, then:
3 Sets x 10-15 Reps/leg
Rest ~1 min between each leg

F. Banded Crunches
1-2 warm-up sets, then:
3 Sets x 8-12 Reps (Tough, ~1-2 reps from failure)

G. Ab Rollouts
1 Set x 6-12 reps

📸 Paragon Momma & Yogi @simonesostrong

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Our Physique programs are in hypertrophy through the end of the year, so we’re chasing alllll the muscle building goodness the next few months.

Whether your goal is to gain muscle, lose fat, or just look and feel great, hypertrophy blocks are super versatile for a variety of goals. Join the Paragon fam & come get strong with us!

PARAGONTRAININGMETHODS.COM
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#paragontrainingmethods #fullbodyworkout #workoutvideo #reels #fitness #workoutreel #motivation #workout

DB Lateral Raises are incredible movement we recom

DB Lateral Raises are incredible movement we recommend doing regularly for shoulder health, shoulder strength, and also for building a strong and athletic looking upper body 💪🏽

They’re a great way to specifically target the Delts, which are the round muscles that make up the top of your shoulders.

Overhead movements and other pressing variations are dominated heavily by the Anterior (Front) Delts.

Bentover Raises and Rowing movements primarily target the Rear Delts. But few movements are able to work the Side Delts… which is where Lateral Raises come in (:

You can use Dumbbells, Kettlebells, & even cable machines 🤸🏼‍♂️

Unfortunately, DB Lateral Raises tend to get performed incorrectly, so keep reading and also watch the reel video carefully.

How to Perform DB Lateral Raises:
1️⃣ DB’s begin down at sides, with a slight bend in elbows
2️⃣ Think about letting shoulders/traps hang long and loose
3️⃣ Try to minimize shrugging shoulders to move the weight
4️⃣ Think about pushing or sweeping DB’s OUT away from body
5️⃣ DB’s likely shouldn’t go above shoulder level
6️⃣ Try to minimize using momentum from hips/legs

Common Mistakes:
1️⃣ Excessively shrugging traps/shoulders to move weight
2️⃣ Bringing weights above shoulder level
3️⃣ Kipping and using momentum, rather than keeping movement strict

Try this:
DB Lateral Raises
1-2 warm-up sets, then:
3-4 Sets x 10-15 Reps

PARAGONTRAININGMETHODS.COM

Tag your friendssss.
Happy to answer questions in the comments! ⬇️⬇️

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Whether your goal is to run AND lift, workout 3x/week, lift from home, be healthy and keep up with your kids, or just look/feel amazing, we have incredibly fun and incredibly effective workouts you can follow from anywhere to look/feel your best in just 30-90 min/day at @paragontrainingmethods.

Slide to our link-in-bio and come get strong with us! 👑
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#paragontrainingmethods #paragontraining #lateralraises #workoutreels #workoutvideo #fitness #reels #upperbodyworkout

Upper Body Warm-up for Lifting 🏋🏼‍♀️💥(Save this post!!!)

Sliding in with one of the most common requests we get: warm-up ideas!! 💃💃💃

1 Round:
• 2-5 min Cardio (bike, row, ski, run, jump rope)
• PVC Pass Throughs: 5 Reps
• Around the World PVC Pass Throughs: 5 Reps/direction
• Shoulder Opener Hold: 30 sec/side
• Barbell Mash Armpit + On Top of Shoulder: 30 sec/side
• Strict + Behind the Neck Press: 5 Reps Each
• Inch Worm to Push-up: 5 Reps

Tips on Warm-Ups:
1️⃣ Get Warm:
We want to get warm + get our body temp up before we cruise into our workout and/or lift heavy things. Get in ~3-5 min of cardio in whatever way you enjoy (jog, jump rope, bike, row, ski erg..)

2️⃣ Keep It Short & Sweet:
There is such a thing as warming up *too* much.

Think “Goldie Locks & the 3 Bears” - we want to warm-up just enough to get warm, be able to get into proper positions when lifting, and then get to werkkkk. 5-15 min total is likely plenty 🚀

3️⃣ Warm Up Your Lifts:
Don’t forget to hit some warm-up reps/sets!

Aka: if programming says “3 Sets x 10-12 Reps”, you’ll probably want ~2-4 warm up sets that increase in weight each set.

For Example: DB Bench Press 3 Sets x 10–12 @ 35 lbs
10 Reps @ 15’s lbs
5 Reps @ 25’s lbs
3-4 Reps @ 30 lbs
3 Work Sets x 10-12 Reps @ 35 lbs

Hope you found this helpful!
Save this post and tag your friends!!
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Ps: today is Paragon Founder @lauriechristineking’s 33rd B-Day! Hop to her latest post + go wish her happy birthday 🥳🎂
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#paragontrainingmethods #paragontraining #romwod #workoutreels #swoleandflexy #mobility #flexibility #workoutroutine #workouttips #upperbodyworkout

Love lifting, strength training, + being active?🏋🏼‍♀️

Creatine Monohydrate is one of the most studied sports supplements. If you love being active, you’ll likely see positive benefits from taking it 🤩🤩

Creatine may help you:
• Gain + build muscle
• Increase strength + recover better
• Improve power output + performance during workouts
• Improve body comp (via building more muscle)
• Also lots of studies regarding positive cognitive benefits from supplementing creatine!

We DO definitely get some creatine from the foods we eat (such as meat + seafood). But if you want to maximize your time and energy spent working out, we can’t recommend enough to supplement creatine monohydrate daily.

Tips on Supplementing:
• No need to “load it” or cycle on/off it
• Guidelines generally suggest ~3-5g/day
• Doesn’t super matter WHEN you take it, just that you consistently take it (training or not)
• Creatine Monohydrate. No need to spend $$ on fancy/expensive formulations. CM is proven and super affordable. Just buy whatever is rated best on Amazon!

You might retain a little more water while supplementing with creatine, but it’ll likely become unnoticeable over time.

No current research indicates that creatine supplementation might be connected with hair loss, so no stress there // that’s a popular myth.

Don’t forget to drink a ton of water during the day ♥️

📸💪🏼 @hla.blsd.too @erikaelko

Tag your friends & save this post!
Happy to answer questions in the comments ⬇️⬇️

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ps: it can be a real jungle out there when it comes to finding a workout program that is fun, effective, and will actually help you achieve your goals.

Our remote workouts, coaching, and online fitness community at @paragontrainingmethods are our pride + joy. You don't have to spend hours and hours endlessly working out each day to accomplish your goals and to look/feel great. We’d love to show you how!

Hop to our link-in-bio and drop your email to try our workouts for free!
PARAGONTRAININGMETHODS.COM
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#creatine #creatinemonohydrate #strengthtraining #musclegain #bodybuilding #crossfit #lifting #fitness #paragontrainingmethods

Don’t want to track your food? Here’s an easy

Don’t want to track your food? Here’s an easy breakdown to make hitting your carb goals as easy as humanly possible 🍆

(Like it, save it, share this post!)

Pick a few bullet points from the list & then riiiiide the laziness train into the sunset 🚂

3 items = 120g carbs
4 items = 160g carbs
5 items = 200g carbs
6 items = 240g carbs
7 items = 280g carbs
8 items = 320g carbs
9 items = 360g carbs
10 items = 400g carbs
… and so on

Carbs are delicious, make people less grumpy, help fuel workouts, support recovery, and can support better digestion (due to fiber content).

If you love being active and/or enjoy high-intensity exercise (like HIIT, Spin, CrossFit, Weightlifting, Orange Theory), it’s SO important to eat enough carbs to support your exercise, lifestyle, & activity so you can look/feel great!

Low carb eating can sometimes be a contributing factor to thyroid/menstrual cycle problems, so this is important to consider if we’re not feeling particularly great or this is something we’re currently struggling with right now ♥️

How many carbs you can tolerate in a day is going to vary greatly depending on your activity levels, your workouts, your digestion, your age, etc.

But in general, the more active we are, the more carbs we likely need. We would also highly suggest making sure you bookend your workouts so you’re getting lots of carbs before and after.

This will help you maximize feeling great during workouts and also help you recover from your workouts (:

Love to hear if you found this helpful!
Tag your friends who need this post🤘🏼

Let us know if we can answer any questions ⬇️⬇️

——
New training cycles have arrived to @paragontrainingmethods. Not too late to slide in on the Hypertrophy cycle goodness 💪🏽

Whether your goal is to run AND lift, workout 3 days/week, lift from home, enjoy things you love (CrossFit, Olympic lifting, riding your Peloton), or just look and feel your best, we have fun and effective workouts that will get you there!

PARAGONTRAININGMETHODS.COM
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#paragontrainingmethods #nutritiontips #carbs #flexibledieting #bodybuilding #crossfit #fitness

High Protein Sun-Dried Tomato Chicken Burgers (24

High Protein Sun-Dried Tomato Chicken Burgers (24 grams protein) 🍔

Enjoy this flavorful and tasty recipe from @eatthegains that just needs a few ingredients and 20 min in the kitchen!

Save this post + tag your friends (:

Ingredients:
• 1 lb ground chicken (96% lean)
• 1/4 cup sun-dried tomatoes
• 1 tsp garlic powder
• 1 tsp dried basil
• 1T coconut flour (optional)
• salt, pepper

For the avocado basil aioli (a must!):
• 1/2 cup mayo
• 1/2 small avocado
• 2T fresh basil
• 2T lemon juice

Nutrition Facts: (1 burger + 1T aioli)
240 cals - 24g protein, 5g carbs, 15g fat

1️⃣ Start grill and let it come up to temperature
2️⃣ Add burger ingredients into a medium bowl. Adjust coconut flour accordingly if using. Mix well and form into 4 equal-size patties. If going to grill, place on a baking sheet and freeze for 10 minutes so they firm up. If pan-frying, you do not need to freeze.
3️⃣ Place burgers on grill over direct heat and grill for 4-5 minutes per side, flipping once.
4️⃣ While burgers cook, make aioli. Add ingredients into a large jar. Using an immersion blender, blend until smooth.

Top burgers with aioli + serve burgers with toppings and sides of choice (like sweet potato fries!). Enjoy!

Full recipe and more details on @eatthegains - or search 'burger' in the search bar on her website!⁠

https://eatthegains.com/paleo-sun-dried-tomato-chicken-burgers/

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

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FAQ

Blog

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.