Pumping Iron

arnold bench press

Some people focus on getting lean in the new year while others try to put on size.

Let’s chat a bit about putting on slabs of chiselled muscle shall we 🙂

The only way you’re gonna put on size, is to train hard, smart, and consistently in the gym. You gotta train like a bodybuilder, but you don’t need to spend hours a day in the gym.

Focus on compound (multi-joint exercises) lifts and supplement with isolation exercises. Don’t believe it when internet sites say you’ll build big biceps by just doing pull-ups or chin-ups. You gotta attack the muscles you want to grow from various angles and various rep ranges (and most times, you’ll have to resort to isolation-type exercises). Focus on free weight exercises and feel free to supplement with machine-based exercises and even the Smith Machine. Pay attention to your body mechanics and don’t do an exercise if it causes pain (duh!).

In regards to nutrition, I’m a big believer in eating clean, even if the the focus is hypertrophy. I’m not a huge fan of eating shit just for the sake of getting in more calories. Eat clean real whole foods and make sure to eat starches post workout. You’ll find it harder to build size on a low-carb diet, so make sure to eat 2 servings of yams, sweet potatoes or rice post workout. Also, try to get 15-20 grams of protein at each meal. Eat unlimited veggies and moderate amounts of healthy fats as well.

Next, you have to get motivated to pump the iron. Make sure to watch these two documentaries (you might recognize the main dude in each film) before going to the gym (I recommend Sunday night to fire you up for the week!).

First film: Pumping Iron (I wasn’t able to embed this video, so you gotta watch it on Youtube).

Second film: The Making of Pumping Iron (below).

Next, ed-ju-ma-cate yourself by reading these articles (you’re welcome):

1) 10 Reasons You’re Not Building Muscle

2) 5 Ways to Amp Up Muscle Growth

3) 5 Bodybuilding Rules You Have to Break to Build Size

Next, make sure your form is picture perfect. Read this 4 Weightlifting Techniques to Master.

Lastly, find a good hypertrophy focused program. Here’s a free workout you can do. I wrote this program with Toronto trainer and fitness writer Lee Boyce. It’s called the Hybrid Size Workout. You can find the link HERE.

Give it a go and let me know what you think. Be patient. Building muscle takes time and persistence. As the great trainer Bill Starr once wrote: Patience + Persistence = Progress.

Now, go and get it! No one else is gonna do it for you. Light weight baby!

-JK

Sean Leet

Personal Strength Training by Jon-Erik Kawamoto

I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine. Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!

The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding. Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.

Patrick Ryan

Personal Strength Training by Thomas King

I’m 43 and started at JKC just over a year ago. I started at JKC because of multiple recommendations from existing clients. There are 2 main elements that distinguish JKC for me. Firstly the sense of community. I’ve been to multiple gyms in multiple cities/countries, you just can not manufacture the sense of community and support you get from other gym goers and the team. It’s very motivating and happy to say I’ve made some friends at JKC.

The other major distinguishing factor for JKC is the expertise and passion of the team. Jon, Thomas and Craig craft highly personalized programs based on my fitness goals and know how to push me best without being pushy. They pay close attention to ensuring my form is solid before encouraging me to take on more weight for the exercise. Plain and simple they love what they do and it shows.

Darrin Goulding

Lisa Spurrell

I had tried JKC based on the recommendation of a parent of one of my students. I originally started by attending Saturday drop in classes. I was hooked. I decided to join full time when I I had taken a year off from teaching and it was the best thing I have done for myself.

First and foremost the trainers at JKC are extremely knowledgeable. I feel like they are as dedicated to my success as I am. The workouts are tailored to me, my skills and my goals. This is important. Jon and Thomas truly want the best for their clients no matter what level of fitness they are starting from. I also like being able to book a session at a time that suits my schedule. This also helps keep me accountable. Once the session is booked I am not likely to cancel!

Lee Wicks

I had virtually no real experience using weights and felt intimidated going gyms. I avoided gym-goers using free weights, especially when hearing that loud crash, as they would drop weights to the floor. I thought this was to show everyone around them that they owned that area and that I shouldn’t go anywhere near! So I guess I just wanted to learn how to lift weights safely in a gym environment.

I spent over 18 years in the British Military, so I got to use some nice gyms. 99% of my time and experiences in those gyms was spent doing cardiovascular workouts, because I could just jump on a treadmill, plug in my head phones and do my own thing! JKC is different, because they have given me the confidence to use free weights and equipment that I had feared for years. Their demonstrations and knowledge is impeccable and I thank them for their continuous belief and support they show me at every session.

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