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

Annette Howard

Personal Strength Training by Jon-Erik Kawamoto

I am 62 years young and I started training with Jon in 2013. I originally came to join JKC as a recommendation from other family members that were onboard with Jon. Their enthusiasm for the gym experience was quite evident. I was not to be outdone, so I decided to join as well. JKC, in my mind, certainly stands out from the crowd. I feel it’s a combination of the skill and passion the coaches have for their job and their clients. Each client is treated with the upmost respect and given time to explore their fitness journey without any pressure. JKC is certainly not a cookie cutter gym.The coaches customize your fitness program to suit your needs and your fitness level. This certainly makes sense because no two clients are alike. This is where JKC excels! Jon, Thomas, and Craig keep the atmosphere at the gym light, but productive. A great combination that obviously works and makes the clients want to come back. Lastly, the camaraderie at the gym is everything. Meeting likeminded people who make you feel you are not alone in your fitness journey is everything.

Dave Sullivan

Personal Strength Training by Thomas King

I’ve always struggled with both my weight and anxiety throughout my life. As a writer you live a pretty sedentary lifestyle filled with both realistic and unrealistic deadlines, so I needed something to get me off my butt and to get me moving. JK has been a godsend during this past year and a half in particular. The pandemic has been tough, but workouts with both Thomas and Jon have really helped reduce the stress and strain of a global pandemic, and added an anchor of normalcy back into my life — which has been worth its weight in gold.

JKC has created an incredibly inclusive environment that’s filled with all kinds of supportive folks from all kinds of different backgrounds. For folks like myself, being surrounded by people with such athletic ability can be intimidating in most gyms. It can actually be a deterrent, and it sometimes has been for me. But, at JKC it’s far from that — it’s inspirational. Everyone supports one another. Which is something that’s not easily found in this day and age, inside of a gym or out. Not to sound like a total cheeseball here, but it really feels like a family.

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

Nizar Ladha

I am the oldest client at JKC at 79 years, soon to be 80. I started training at JKC July 2021. I started at JKC because two of my three sons Justin and Michael and their partners Andrea and Keir and one of my doctors recommended JKC. They all train at JKC Now my wife Linda trains at JKC too. My third son Jonathan lives in Kingston. There is a congenial community atmosphere at JKC. People are introduced to each other. There is effective personal training at JKC.

Nancy Wadden

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

See All Reviews Write a Review