Week 4 is here, you feel like shit, and you do not want to train. What do you do?
For the most part, people just do not come. We traditionally see a drop in attendance on Week 4 of every block, more so for Accumulation. This is a mistake and here’s why.
Read MoreIf a referral of yours joins Allegiate by Jan 31st, you have a chance of winning a one night stay to one of Los Angeles most luxurious hotels.
Terranea in the South Bay
Beverly Hills Hilton in Beverly Hills
Proper Hotel in Santa Monica.
Each referral counts as 1 raffle ticket. More referrals = more tickets = more chances to win.
Read MoreHave you planned out your entire 2023 training plan? We have. Here’s why you should care about that, why it matters to you, and what to do if you don’t have your programming done.
Read MoreWelcome to the THUNDERDOME! This post apocalyptic image below is important. It represents how violently we are going to attack your fat cells this month!
Say goodbye to any fat on your body in four weeks. The one deal is you have to show up three times a week. Start 2023 with 12 workouts for Block 1. This will not be easy, but you have to look at the concentric circle building for the entire year.
We are running our First Body Comp Challenge for the first month of 2023. We want everyone to get a body composition before January 8th and a second body composition before February 8th. This is the perfect block to see how much body fat you can burn in a month, and we want to see that change through testing!
Read MoreWe are finishing out the year with an epic Accumulation block - Post Fatigue. In order to truly appreciate how this will work we need to review what increases the size of the muscle: mechanical damage and/or cellular stress.
There is a lot of debate about what actually causes protein synthesis (hypertrophy). If you look up hypertrophy you will get a plethora of information about how this happens. In reality it is fairly simple: create stress in an area, break down muscle cells, rest, repair muscle, and then increase muscle size.
Read MoreWe will lower the reps and increase the intensity to push a higher central nervous system threshold input. If your goals are to gain muscle or lose weight, it is still important to increase the ability to produce force. Being stronger increases relative loads and we can use higher rep schemes focused on fat loss or building muscle which will allow for faster returns.
Read MoreThis is our third location! In this blog post, you’ll learn: How we built out Allegiate Century City, why it’s different, and why different doesn’t mean better.
Read MoreEverything Century City founding members need to get started in their training.
Read MoreEDT could be one of the hardest protocols we do at Allegiate. Over 4 weeks, can you get more sets in the same amount of time?
Read More5-3-1 is a method that gauges Relative Strength levels for our primary lifts. We are going to use ‘Open Set’ to get a gauge on where our Rep Max Strength is. This will establish working maxes for more accurate prescriptions for loading in future exercises.
Read MoreComplete muscle destruction! Pyramid training: 12, 10, 8, 10 ,12 with a 2/3/1/0 tempo. This timeless protocol has been used in strength training since the dawn of time. It is simple, not easy. The most important premise is that there is an inverted relationship between repetitions and intensity: reps go down - weight goes up, reps go up - weight goes down.
Read MoreUsually, the set and rep scheme is the major focal point of this training block. But this block, the focus is the speed and the intent to move that is the focal point. In Paler Descending, we do 3x7 at a specific weight, increase the weight, and do 3x5. We are going to use a 2/0/X/0 tempo, so Total Time Under Tension per set will be 10-15seconds. This will work more neural focus instead of increasing the size of a muscle.
Read MoreAnything worth having requires pushing past our comfort zone. The hope is that you have conditioned yourself to be more disciplined and making a major change by adding one of these protocols will not be a massive change. But when it comes to advanced techniques, there’s a lot of misleading information out there.
Read MoreThere is a physical law termed Thermodynamics - where energy cannot be destroyed it is transformed from form to another. What this means for us is we have to either burn excess energy in the form of heat (calories burned), consume less calories overall, or a combination of both. So if you wanted to lose weight you would have to either burn more calories through exercise, eat less calories relative to your level to maintain body mass, or combine both.
Read MoreIf you’re looking to shred up this summer or dial in your nutrition, we’ve got you with this series on Nutrition.
Here’s the best part, you will barely notice you are making changes to your day to day and will see incredible results. It’s all about habits at Allegiate: come in 3x a week, sleep 8 hours, drink half your body weight in ounces in water a day, eat 8 servings of vegetables a day, and remove electronics/screens while you are eating.
Read MoreWatch the highlight video
Read MoreWe are coming up on an Accumulation Block again. This block is going to be a protocol called Stage Ascending. This is a reverse pyramid strategy that will start with a lower rep number and finish with a higher rep number. The hope is that we get more from our hypertrophy standpoint.
Read MoreThis exclusive Ask Me Anything with Allegiate Co-Founders Cody Romness and Tim Caron covers:
How often should someone work out?
What's the optimal way to maximize supplementary Allegiate classes like Conditioning and Hypertrophy?
How much should you increase weight week over week?
Are there any changes or methodologies we wish we implemented sooner?
For the last 5 years, we’ve fought to deliver the ultimate strength training experience. To do the best we could, across the variables we control, at the highest quality. To innovate, to try harder, to be better.
A special edition podcast in celebration of Allegiate’s 5 year anniversary.
Read MoreHeavy, Fast, Intensity is the goal. We are going to use a Rest-Pause Protocol in this block, so this will get Heavy and Intense!
Read More