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Workouts

Teen Workout | High School Athlete

Aaron Marino of alpha m. has a message for all high school athletes about how to play a sport and lift weights.

Weigh training will not stunt your growth. Working out for a high school athletes is based on timing.  You wouldn't want a hard leg workout before a Cross Country meet. Save the hard leg workout for after the meet. Doing chest before a football game may make you less explosive; however, just by playing the sport or activity will loosen you up.  Workout like anyone else but just be sensitive to when you workout relative to the competitive event.


Past Topics

New Topics Added Weekly!
Weekly Workout #2 (WW2) -
January 15, 2012
Weekly Workout #2 (WW2) Monday:  Chest + Shoulders Chest: Flat Dumbbell Press (Bench Press): 4 sets x 10 to 12 reps Flat Dumbbell Fly: 4 sets x 10 to 15 reps with a super set up pushups 4 sets 10-20 reps (do your set of flys…set the dumbbells down and go right into pushups) Body Weight Dips (machine assisted dips if needed) 3 sets x 12-20 reps Peck Deck 4 sets x 10 to 15 reps Cable Flys (stRead More»
Importance of Water | 100 ounces a day!  -
December 21, 2011
Water is essential for maintaining bodily functions and so much more. Aaron Marino of alpha m. discusses how water is vitally important. You never want to feel thirst. Constantly consume water during the day, which is approximately 100 ounces to keep your body operating at an efficient level. Put down the sodas and sweet beverages and replace with water. You will see a difference. Read More»
Choosing the Proper Weight When Lifting and Training -
December 21, 2011
When working out with weights, choosing the proper weight for each exercise is necessary. Aaron Marino of alpha m. doesn't include weights in the Weekly Workouts because everyone's weight is difference. He says that you have to find what is comfortable for you. You want to be straining as hard as you can on that last rep. Knowing when to increase your weight is essential for you staying safe and hRead More»
Weekly Workout #1 (WW1) -
December 21, 2011
Weekly Workout #1 Monday:  Chest + Abs Chest: Peck Dec:  4 sets x 10 to 12 reps Dumbbell Bench Press:  3 sets  x 8 to 12 reps Dumbbell Fly: 4 sets x 10 to 12 reps Flat Bench Press: 4 sets x 8 to 12 reps Chest Dips: 3 sets 10 to 20 reps Pushups: 3 sets 10 to 25 reps Abs: Crunches on Bench: 4 sets 15 to 20 reps Cable Crunches: 4 sets 15 to 20 reps Leg Lifts: 4 sets 15 to 20 reps   TuesRead More»

Find Your Target Zone  -
December 21, 2011
Cardio First Thing in Morning | Burn Body Fat -
December 19, 2011
The best time to do cardio is the first thing in the morning before you consume anything. Aaron Marino of alpha m. says that the body burns the most readily available calories. If you want to burn the most body fat as possible, do cardio the first thing in the morning. Thirty minutes of cardio in the morning is equivalent to an hour-and-a-half later in the day. Hit that cardio in the morning guys!Read More»
Body Building Basics -
December 15, 2011
Aaron Marino of alpha m. discusses how to break down muscle tissue then rebuild muscle tissue bigger and stronger. Aaron goes over muscle building basics at a cellular level. Working out tears down your muscle fibers. When you consume protein, your body breaks it down to amino acids and shuttles it to the muscles. The muscle fibers heal bigger and stronger. Repeating this cycle will give you that Read More»
Chest Workout | Five Exercises to Build Massive Pecs  -
April 15, 2011
Alpha's letting you in on his chest building secrets Aside from nice abs and big guns, no body part gets as much envy as a well-defined chest. Aaron Marino of alpha m. enlightens viewers on how to get better results. After you break down the tissue, protein repairs the damaged tissue so that it's bigger and stronger. If this isn't happening for you, you may not actually be tearing down the muscle Read More»

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