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Get Ripped! 4 Resources from bodybuilding.com

1. NO TRAIN, NO GAIN
Interview with Ex Marine Carl Roberts on his bulking workout routine and how dedication and flexibility are the keys to making successful physical changes that last.

2. PUMPING IRON WITH ROBERT DOWNING JR.
Wonder how one prepares to play the role of Iron Man? This article discusses how Downey transformed himself on and off screen with the help of a fitness professional. Also, a major part of his cardio routine was the Jacobs Ladder!

3. PERSONAL TRAINING PHILOSOPHIES
Personal Trainers answer questions to shed light on the method behind their madness. What is the number one training mistake you see people make?… [Read More]

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ACSM Announces the Top Fitness Trends for 2014

For the first time in seven years, a new trend has topped the American College of Sports Medicine’s (ACSM) annual list of fitness trends.

High-intensity interval training (HIIT) was named the top trend for 2014, taking the spot from educated and experienced fitness professionals. The list was based on a survey completed by more than 3,800 fitness professionals, and the results were released in “Now Trending: Worldwide Survey of Fitness Trends for 2014,” an article published in ACSM’s Health and Fitness Journal.

Other trends that made the top 10 are body weight training, educated and experienced fitness professionals, strength training, exercise and weight loss, personal training, fitness programs for older adults, functional fitness and group personal training and yoga.… [Read More]

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How Many Calories Can I Burn on Jacobs Ladder?

We get calls asking about this question. It sounds like a ‘cop out’ answer but, it depends. In physics, a calorie is a measure of energy or work. It is no different in fitness. The more work you do, the more calories you will burn. So, with regard to cardio workouts, the more you weigh, the longer you workout and the more intense the exercise, the more calories you will burn. It is not different than a treadmill, elliptical or bike. The real question to ask is “What are your goals when exercising?”. If burning calories is your ONLY goal, then keeping the intensity low (like treadmill walking) for long periods of time will burn calories.… [Read More]

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Different Types of Intervals

On Jacobs Ladder, start out with a 2 minute warm-up at 60-70 feet per minute. Then, in 1-minute intervals, go for 90-95 feet per minute for 1 minute using the hand over hand movement of the rungs. For the next minute, slow down to below 55 feet per minute with hands on side rails. Using the side rails will bring down your heart rate. Repeat this for as many intervals as you can.

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Cardio Circuit

Ever wonder why there are TV’s in the cardio section of a health club but very few in the strength section? CARDIO CAN BE BORING. We use TV’s to take our mind off of it. So, instead of working out on one cardio machine for 20-30 minutes. Pick 3 or 4 different machines (Treadmill, Jacobs Ladder, Stairclimber, Elliptical) and do 5-7 minutes on each. This will not only build different muscle groups, it will keep you motivated and interested. Develop your own CARDIO CIRCUIT and tell us about it.

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Plateauing Workouts

If you search Google for Plateauing Workouts, you will find a plethora of information on weight-lifting and how to prevent this phenomena. However, the same is true for cardio workouts. Doing the same cardio workout over and over again may seem comfortable but results will inevitably plateau. In order to keep your progress going, you are going to have to change up your workouts. Instead of the same 20 minute treadmill workout, try intervals. Go for 2 minutes, as fast as you can on the Jacobs Ladder and then rest. Let your heart rate come down and then repeat. Try different machines to develop different muscle groups.
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Don’t Approach Training on the Jacobs Ladder Like Other Cardio Equipment

Received the following comment on our YouTube channel:

“I used (Jacobs Ladder) for the first time today at the gym and it was a killer.  I only did 3 minutes with my hands on the side bars.  My next goal is to reach 4 minutes and try to use the rungs.”

We love the fact that this user likes Jacobs Ladder and has set some goals.  But please don’t get the impression that after 3 minutes, the normal person is exhausted.  Many first time users will take off on Jacobs Ladder and try going the same cadence they would on an Elliptical machine.  On an Elliptical, you are pushing against a clutch.  … [Read More]

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Jacobs Ladder for Interval Training, from a World Class Trainer

peakWe’re grateful to post here Joe Dowdell’s favorite ways to use the Jacob’s Ladder for intervals.  Joe is founder and CEO of Peak Performance in NYC.  It was Joe that first put us on the map with The Biggest Loser.  He is not only considered one of the country’s top Personal Trainers, he owns one of the top PT training gyms in the country.  [Note:  Here is a link for those of you wanting to know more about the term “RPE”.]

Favorite ways to use the Jacobs Ladder is for intervals.

For beginners, I like to use 60 seconds of work (RPE of 6-7) followed by 2 minute recovery.… [Read More]

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Is Jacobs Ladder Hard On Your Back?

We get the question all of the time at trade shows, “Isn’t Jacobs Ladder hard on your back?”. Actually, it’s the opposite. Jacobs Ladder is designed to not only take stress off of the lower back, but is designed to strengthen those areas of the back that are liable to de-stabilization and injury. Let me explain.

Most ladders you climb are pitched at a steep angle. The reason we designed the Jacobs Ladder at a mild 40 degree angle is to place the spine in a more neutral position and take stress off of the lower back. The workout is also low impact for the back, maintaining a positive climbing motion so there is no ‘bouncing’ that you may see on a treadmill or elliptical machine.… [Read More]

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Anaerobic Training for Weight Loss

stopwatch2Anaerobic exercise (interval training) has been used for decades to train athletes. However, in the past several years, fitness experts have found that anaerobic exercise can be used as an important segment in weight loss. According to ExRx.net , anaerobic activity can burn 9 times as much body fat for every calorie expended as compared to aerobic exercise. Fitday.com explains why anaerobic interval training is a perfect balance for weight loss, “Working at a low aerobic level is comfortable, but it burns very few calories. Exercising at a very high energy level burns lots of calories, but you can only physically maintain that level for a few minutes before you are forced to stop.”

Here are a couple great articles that are simple, easy to understand and to the point:

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