A Few of the “Strong” Benefits of Reverse Pyramid Training

Reverse pyramid training (RPT) is great training option to use when looking to gain muscle size and strength. This type of program design features high-intensity sets but low volume workouts. Reverse pyramid training is simply a lifting style. RPT involves the heaviest weight used early in each overall sequence of sets for a particular muscle group. The reason this type of training works so well is because it takes advantage of a persons high energy level early in a workout. As a result, the muscles are not fatigued (yet) and, therefore, have the ability to handle heavier loads early in the workout. The idea is to do as many repetitions as possible (AMRAP) without going to failure during each set.

Reverse Training Pyramid Example

Here are a few examples of what an upper and lower body RPT would look like following an efficient warm-up. This would be an example for an intermediate lifter who is looking to build strength and hypertrophy. Rest between sets is approximately 2-3 minutes using a tempo of about 4-seconds/repetition, 2-seconds each for concentric and eccentric phase. Decrease the weight between subsequent sets by approximately 10-15 percent.

1A – BENCH PRESS

(*Perform 2-3 warm-up sets for each exercise*)

225 x 6

185 x 10

160 x 12

1B – INCLINE BENCH PRESS

155 x 8

125 x 10

105 x 12

2A – SQUAT

(*Perform 3 warm-up sets for each exercise*)

315 x 3

275 x 6

235 x 8

2B – DEADLIFT

345 x 4

295 x 6

250 x 8

Research Review on Reverse Pyramid Training

There are few studies in the research literature that look at the benefits of RPT. But in that same breath, know that RPT is not better than traditional training. It offers you another training option but with a nice caveat – it can be used to help break through training plateaus. According to research published in the Journal of Sports Science and Medicine, training with repetitions around the 8-12 range allows for gains in muscle size compared to training with less repetitions, such as 2-4 repetitions, will elicit more of a strength gain. The outcome, as it relates to RPT, is the lifter receives both benefits (size and strength).

Changing Training Stimulus is Important in Reverse Pyramid Training

One way to bust through a training plateau is to change the training stimulus. This could be done by switching in/out exercises, changing repetitions, sets, or adjusting volume or rest between sets to name a few. This could also be a good time to add in RPT. Every few months, think about how changing things up a bit could benefit your overall program. Remember, the body continually adapts to the training stimulus provided. Your goal is to periodically measure how you are doing on the program, adjust, pivot if necessary, and continue to push through.

Stay Strong with Jefit

Jefit was recently named best online strength training workout for 2021 in an article published by Healthline. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit

Download the Free Strength Program on Jefit App

Please visit the Jefit app to download the free, beginner Reverse Pyramid Training program that is mentioned in this article. You can find it here.

Why Repetitions are an Important Training Variable

There are four training variables that require manipulation during a workout in order to make significant gains in the gym. An easy way to remember them is with an acronym known as FITT. The FITT Principle, as it is referred to, stands for training frequency, intensity, timing and type (specificity). These variables are controlled for during each training session and over the length of the training program. Frequency is the number of sessions per week, intensity is the load expressed as resistance, time is simply duration of a workout and finally type is the activity.

With that said, to reach any fitness goal, the rules of overload and progression should be followed in a given workout. Each of these are key training principles that refers to the amount of load or resistance and the way that load should be increased respectively.

The Importance of a Repetition

You can perform hundreds of repetitions in a given workout. The speed of a repetition, total number of repetitions and the volume, all play an important role in muscular development. Variations in either will have a direct correlation on the nervous and muscular systems via the corresponding training stimulus. Let’s break down each one of these.

Repetition Speed or Tempo and TUT

A repetition has three distinct phases, an upward, isometric and lowering phase. As a result, we have the ability to increase or decrease time under tension (TUT) by manipulating the tempo (speed) for a given repetition. For example, a workout with a prescribed tempo of 1/1/2 would mean, a 1-second upward (concentric), 1-second isometric and a 2-second lowering (eccentric) phase. Therefore, in this case, each one takes 4-seconds to complete. In other words, 4-seconds x total repetitions = TUT. If we use 8 repetitions as an example, we would have 32-seconds of TUT. A good range to shoot for is about 30-50 seconds of TUT/set. Research has demonstrated the importance of TUT and the key may be in the cumulative effect of TUT for an entire workout (all sets) versus to a single set.

Repetition Tempo x Total # Repetitions = TUT

Quantity of Repetitions

One of the first things you learn when strength training is a higher number of repetitions stimulates muscle endurance while a lower number builds strength. Here is nice graph, showing the importance of a repetition scheme on a specific training goal, as seen in the NSCA manual.

TRAINING GOALREPETITIONSINTENSITY (% 1-RM)
Strength Endurance>12<67%
Hypertrophy6-1267-85%
Maximum Strength<6>85%
Power
-Single-repetition event
-Multiple-repetition event

1-2
3-5

80-90%
75-85%
Source: NSCA Essentials of Strength Training and Conditioning (3rd ed.) 2008.

Exercise Volume (sets x repetitions x load)

The volume is the quantity of work that someone does in a training session. In regard to strength training, this is the number of repetitions multiplied by the number of sets and weight lifted. For example, performing four sets x 8 using 40-lbs. dumbbells equates to a volume of 32 x 40 or 1280. In addition, volume can also be expressed in terms of distance, time, number of throws, or even number of jumps, etc. For example, when performing medicine ball throws for 35-seconds, volume can be quantified by time. Volume can also be expressed in terms of distance, such as sprinting for 100-meters or running a certain number of miles, like a 5k. An inverse relationship exists between the intensity of an exercise and its volume.

The Value of this Information Moving Forward

During your next workout pay attention to how you execute each repetition in each set you perform. Be more aware of the tempo for each repetition; have an idea of the cumulative TUT post workout. Are you less than 30-seconds/TUT/set like many who train? Is your total TUT changing from one workout to the next based on your training goals? If you know you move through your repetitions quickly, that fine (especially training for power), maybe slow down that final phase of each repetition. The lowering or eccentric phase is important because you can typically handle more weight, so slow things down to challenging your muscles more often, keeping the concept of TUT in the back of your mind.

Try Jefit App

Jefit app was named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit!

Master the Lat Pulldown Exercise for a Strong Back

Walk into any gym around the country and you’ll see one thing for sure. Someone most likely performing a variation of a lat pulldown exercise. The lat pulldown has long been considered a staple multi-joint movement.

Lat Pulldown Exercise Not Only Builds Strength, It Helps Posture Too

Many people sit in front of a computer for hours at a time each day. This can negatively effect the neck and back areas by placing stress on the muscle and connective tissue resulting from a rounded back and forward head. The lat pulldown exercise can help correct this postural issue. A weak, unused, latissimus dorsi muscle, is typically the culprit. This can eventually change by strengthening the back area using different grips and a combination of narrow and wide hand positions during the pulling movement.

Most Effective Way to Perform the Pull Movement

Have you ever thought about what is actually happening during a lat pulldown exercise? We know that it is a compound movement where muscles surrounding the shoulder and elbow joints are actively working. The action of the lat pulldown results in a downward rotation and depression of the scapula, leading to scapula retraction, combined with adduction and extension of the shoulder joint.

The big, and often discussed, question that arises is how to perform the exercise correctly. Meaning, should a front pulldown or rear pulldown be used? The answer is a front pulldown is better and safer to perform than pulling the bar behind the neck. To begin with, pulling the bar down behind the neck can eventually lead to shoulder issues like an impingement. It can also lead to rotator cuff issues, specifically in the subscapularis, one of the four muscles making up this area.

Moreover, best technique includes using an overhand grip. In addition, hands should be slightly wider than shoulder-width. A study in the Journal Strength & Conditioning Research determined this was the most effective way to perform the exercise. The study concluded the wide-grip lat pulldown exercise in the front produced greater muscle activity in the latissimus dorsi. Lastly, here’s a great thesis by Gary Pugh while at the University of Florida on front versus rear lat pulldown.

Lat Pulldown Exercise Execution

First, make sure you an appropriate weight selected on the machine. Meaning, you should be able to perform 8-12 repetitions with proper form. If you cannot maintain good form, decrease the amount of weight until you’re in that range. Start by using an overhand grip. Lean back slightly. Engage your back muscles (latissimus dorsi) as you pull the bar down toward your chest. Think about pulling your elbows towards the floor. Visualize the scapula retracting (moving toward each other) as you execute the movement. Exhale as you pull the weight down and inhale on the way back up. Think, “exhale during exertion.” Keep your elbows in close to the body and maintain control as you lift and lower the weight. Engage the core to prevent rocking back and forth.

Primary Muscle Groups Worked

The lat pulldown activates the largest back muscle, the latissimus dorsi, during the movement. In addition, the biceps, posterior deltoid, rhomboid, trapezius and pec major, all come into play. A second study in the J. of Strength & Conditioning Research showed promising results using a front lat pulldown. The study found the pec major had the highest EMG activity during a front versus rear lat pulldown exercise. This study showed external rotation and abduction during a rear pulldown can be an issue for the rotator cuff. The rotator cuff has to work extremely hard to stabilize the head of the humerus in this position. Over time, shoulder pain and injuries like tendinosis can arise.

Adding the front lat pulldown exercise, using an overhand grip with arms slightly wider than the shoulders, will offer the best chance for highest overall muscle activation. Exercise options could include a narrow overhand grip, or a wider underhand grip to place more demand on the biceps while changing up the muscle activation involving the back. Use the award-winning Jefit app to help log and track all the exercises you add with the lat pulldown in your next workout. Stay Strong!

Try the Award-Winning Jefit App

Jefit app was named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.

Build Strong, Powerful Shoulders With A Push Press Exercise

Are you looking for a new exercise to add strength and size to your shoulders? A great movement that can help is the push press exercise. You may have seen someone at the gym doing it using either a barbell, dumbbells, or kettlebells. We love the versatility and effectiveness of this compound movement. The exercise engages both upper and lower body muscle groups. Any time you lift and hold something overhead, you get the added bonus of activating the muscles responsible for improving core strength.

Muscle Groups Used in a Push Press Exercise

The push press exercise requires full use of the legs and hips to drive the weight overhead. The upper body relies on the shoulders, chest and tricep muscles to extend the arms overhead. The muscles that make up the core are also activated during the push press, according to research published in the International Journal of Kinesiology & Sport Science. In that paper, by the way, it’s mention that the push press exercise is superior when compared to an overhead press in terms of overall muscle activation.

Muscles Involved:

  • Hips
  • Quadriceps
  • Core
  • Upper Back
  • Chest
  • Shoulders
  • Arms

How to Execute the Push Press Exercise

*******************************************

Addressing the Bar (Rack Positioning)

Take hold of an Olympic bar with an overhand grip, slightly wider than shoulder-width. Try using a width similar to bench press. You can alway spread out the hands more if and when needed. An important point is the positioning of the elbows. The elbows should be as close to the bar as your body allows. What you don’t want is the forearms positioned vertically. After grasping the bar, let the elbows flare out a bit; make sure the elbows are not facing straight down as previously mentioned. Extend the neck slightly, looking upward.

The Dip

Just as it sounds, the dip is a small movement via the hips and legs. It refers to the hips dropping straight down (not back like a squat). The knees also flex slightly at this point. The cumulative effect of this is what initiates the push press movement. It should be perform using a smooth, controlled speed. The focus is on keeping the body upright and core braced.

The Drive

Here is where the push press exercise starts to come together. This is also where all your momentum will come from. Keep the chest upright. Let your hips and legs initiate the movement NOT your arms. If you feel you are “muscling it up” then you are doing the exercise wrong.

Overhead Position

When the bar is pushed upward, it should be positioned directly over the head. The arms should be extended and slightly back behind the ears. Watch the head going too far forward as the weight is driven overhead.

Exercise Variations

The push press exercise is typically performed with a barbell. But there are other ways the exercise can be done if a barbell is not available. Try the following four options:

  • Single Arm Push Press (dumbbell, kettlebell)
  • Dumbbell Push Press
  • Kettlebell Push Press
  • Behind the Neck Push Press

Workout with Jefit

Let the Jefit app help you record and track each repetition of exercises like the push press or 1400 additional exercises if you’re not into the push press exercise. Jefit is a fitness app that comes equipped with a customizable workout planner, training log, as well as a members-only Facebook group. Connect with like-minded people, share tips, advice, and wins, to get you closer to your fitness goals today.

Five Dynamic Stretches You Need To Be Doing Regularly

Think about a few of the dynamic stretches you typically like to use. Now picture stretching a rubber band for a moment. Take hold of both ends of that imaginary band and simply pull. The size and thickness of the band allows you to stretch it only so far. The rubber band in this case could be either your connective tissue or a muscle. Let’s choose a muscle. One more thing I want you to do. Place that rubber band in your freezer for a few minutes. Take it out and try to pull both ends again and stretch it if you can. That’s right, you can’t. A cold rubber band has limited range of motion and is now stiff in the same way a cold muscle would be before it’s warmed up.

Many of us though, never allow extra time to dynamically warm-up a muscle or group of muscles prior to using them in a strength or cardio workout. Both our muscular and nervous systems perform significantly better when they are put through a series of dynamic warm-up exercises. This should be long enough to promote a light sweat prior to a workout or any athletic event. Our muscles and nerves “fire” and perform much better when warmed up compared to when they’re stiff and cold, like the example of the rubber band.

Do Muscles Perform Better in the Morning or Afternoon?

Many of us exercise in the early morning and if you’re one of those people, it’s even more important to make time to warm-up. Our muscles are typically weaker during the morning and gradually increase in strength throughout the day. The body’s muscles reach peak strength sometime around early evening. Knowing this and the fact that it takes a few hours from when you wake-up to “turn on” and fully activate our neuromuscular system; a warm-up using dynamic stretches becomes even more important to do.

Muscles Have Less Chance of Injury When Warm-up

There is research that shows a warm-up may be beneficial in terms of helping prevent injuries, as this 2012 review showed when looking at knee injuries. A well thought out and planned dynamic warm-up increases power, flexibility, range of motion and helps balance; and as we’ve said, may help reduce injuries. In a study of female college soccer players, non-contact ACL injuries were cut in half among players who followed a warm-up program that included dynamic stretching exercises. In a second study of college athletes, this time with golf, researchers at Bloomsburg University of Pennsylvania found golfers were nine times less likely to be injured if they warmed-up dynamically before they played.

Here are five easy-to-do dynamic stretches that you can start doing before you exercise.

INCHWORM

  • Begin in a standing position with your legs together.
  • Bend at the waist until both hands are flat on the ground (bend knees if needed).
  • “Walk out” forward with hands until back is almost fully extended and you’re basically in a plank position.
  • Maintain a strong, “engaged” core.
  • Keeping legs straight, inch feet towards hands.
  • Then walk hands out forward away from feet.
  • Repeat 5 times.

SCORPION

  • Lie prone (on stomach) with arms outstretched, palms down and feet flexed so only toes are touching ground.
  • Kick right foot toward left arm, return to start and then kick left foot toward right arm.
  • Do not force anything – follow your breath and relax as you perform the movement.
  • Begin slowly and repeat 5-8 times to each side.

HIP SWING (Hip Abduction/Adduction)

  • Face a solid wall placing both hands on the wall, keeping arms extended.
  • Start with feet pointed straight and hip-width apart.
  • Move the right leg away from the body (abduction) the swing back in front of the body
  • Keep the leg fully extended and foot straight during the movement.
  • Repeat on the opposite.
  • Perform 5-10 repetitions on each side.

TOY SOLDIER

  • Begin with feet shoulder-width and toes pointing straight.
  • Maintain a tall posture and engaged core.
  • Flex one leg upward like you were kicking a ball.
  • Have the arms extended and straight out in front of the body.
  • Attempt to kick to the height of the extended arms (if possible).
  • Return and try on the opposite side as though you were marching.
  • Move forward with each step as you kick.
  • It’s important that the core muscles are engaged throughout.
  • Perform 5-8 repetitions with each leg.

SIDE LUNGE

  • Begin in tall, standing posture with feet shoulder-width.
  • Keep both feet pointed straight ahead at all times.
  • Step out to the side with your left foot.
  • Make sure the toes are straight and that knee does not move beyond the toes.
  • You want to sit back as you lower into the lunge position.
  • Keep your core engaged, hands out in front of you, making sure not to lean forward with the upper body.
  • Your non-involved leg should remain straight with the whole foot in contact with the ground.
  • Push off from the left foot and return to the starting position.
  • Repeat for 5-6 repetitions before switching legs.

Adding these five dynamic stretches to your program is a good start. There are literally hundreds of different dynamic movements available. Making the extra time before each workout will prepare your body much better for the upcoming workout. Stay Strong!

Try the Award-Winning Jefit App

Jefit app was named best app for 2020 and 2021 by PC Magazine, Men’s Health, The Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.

Get Strong Abs With These Jefit’s Core Programs

Got strong abs? Looking for strong Abs? Jefit has a series of programs called Core Challenge. The three free programs are geared towards all fitness levels. Each of the programs take about 15-30 minutes to complete. A nice goal for a program, in terms of a way to progress, is to have it become more of an individual challenge or competition with the Jefit community and friend groups. The idea is to see how quickly a user can move through the program based on time and challenge others. With that said, you can also try the new Jefit Assessment found on both iOS and Android platforms. One of the three tests is a plank challenge.

The series of programs that make up the three core routines include 5 to 10 exercises with between 10-15 repetitions depending on the level. The exercise selection includes a wide array of bodyweight exercise as well as the use of some equipment like medicine ball, stability ball.

Beginner Level: Core Challenge 50

As the name implies, the beginner-level routine includes 50 total repetitions using 5 different exercises. The five exercises that make up this routine are basic core exercises. The list of exercises include Crunch, Oblique Crunch, Heel Touches, Reverse Crunch and Air Bike, also known as Bicycle Abs. The goal is to perform 10 repetitions of each exercise. No exercise equipment is needed to execute this routine. A good goal to strive for is less than 15-minutes to complete. When this routine becomes less challenging, progress to Core Challenge 100.

Intermediate Level: Core Challenge 100

Following completion of Core Challenge 50, it’s now time for a new challenge, where the number of exercises and repetitions both increase. This program utilizes bodyweight only and no equipment is necessary. Some of the exercises do, however, are more challenging, such as V-Ups, and Leg Pull-ins. As the title suggests, expect to perform 100 repetitions spread over 10 different exercises. A respectful goal for this routine is under 30-minutes to complete.

Want Strong Abs? Work on Finishing Core Challenge 150 in 30-Minutes or Less!

The Core Challenge 100 will push most people. The Core Challenge 150 is a whole different ball game. The number of exercises may stay at 10 but the number of repetitions increase to 15. Exercise equipment is also brought into play for this routine (see below). In regard to exercise selection, you’ll find Ab Rollout, Double Leg Hundred, Weighted Russian Twists, Stability Ball Pull-ins and V-Ups, to name a few.

EXERCISE EQUIPMENT NEEDED

  • Weight Plate (or substitute medicine ball or dumbbell if no weight plate is available).
  • Cable machine (or substitute and exercise band instead).
  • Olympic Bar (22 or 45 lbs. – or substitute with an Ab Roller, Stability ball, for Ab Rollout).
  • Stability Ball
  • Medicine Ball

A Quick Word on Nutrition

There have been plenty of articles and scientific research published showing all the sit-ups in the world are not enough to get ripped abs. Any well-designed, long-term training program that focuses on execution and technique, will eventually develop strong abdominal muscles. The key ingredient to get ripped abs, though, is to eat a clean, healthy diet that focuses on reducing highly processed foods and added sugar. Eat real food. Sounds easy but this is where most people drop the ball.

A Strong Core

There are more than 35 muscle groups that make up the core. You need to move beyond simply sit-ups or planks (unless you have back issues) in order to get strong, ripped abs. Incorporate various movement patterns into your core work. Instead of doing traditional sit-ups (spinal flexion), add in movements that involve lateral flexion, rotation (Russian Twist), anti-rotation (Palloff Press), stability training (Plank variations) and combinations of these movement patterns.

The three new Jefit core routines focus on doing this – especially Core Challenge 100 and 150. Some of the exercises are perform while lying down (to save time). A well-rounded, functional program would include more standing exercises like the medicine ball slam found in the advanced 150 program.

Perform a Plank for time before you begin to use any of these routines. Use a routine 2-3x/week over 4-6 weeks and try that timed Plank exercise again. You may be surprised at how much easier it is to now hold. Stay Strong and Eat Clean!

Use Jefit for Your Strength Training Needs

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner, training log, the ability to track data, audio cue tips, and a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit.

Jefit Assessment Best Described as a Motivational Tool

Jefit has developed a quick, easy to administer, fitness assessment that will help determine your current strength level. The test can also help to motivate and even hold you more accountable towards reaching a specific fitness goal.

Why Periodic Assessments are Important

Anytime you have an opportunity to take a baseline measurement on yourself, think of it as a snapshot of your current health and fitness level. The assessment can come in the form of percent body fat or girth measurements. When it comes to your workout, though, it’s about testing either muscular strength, endurance or work capacity. The new Jefit assessment pinpoints your current level of muscular strength. The test looks at three easy to administer tests:

Jefit Assessment Points

You receive a set number of points for each test. The total number of those points correspond to an overall percentage. The reason for the percentage is so you can compare yourself to others in your age group. As mentioned, for each of the three tests you perform on the Jefit app, you will receive a specific number of points as a result of taking each test. Points are dependent upon either the number of repetition or duration for a given task.

The first test in the Jefit assessment is the push-up test. An individual will receive 6 points for each push-up they complete. For example, 27 push-ups completed would equate to 162 points. Following push-ups, plank and bodyweight wall squat follow. For each of these tests, you are awarded points for how long you hold (duration) the plank and wall squat positions.

The total points are calculated and the person is given an overall percentage to show how well they did. For example, if someone scores 70 percent – this means they performed better than 70 percent of the people, in their age group, who have taken the test. Over time you will have the option of taking multiple tests (every three months). Only the most recent test, however, is counted as your score, not any of your previous tests.

Testing is as follows. Following a baseline test, a second test a month later you’re tested once more. You then have the option to get tested every three months following that. Stay strong with the Jefit Assessment!

Finally, after completing your baseline Jefit assessment, you will earn 250 iron points. This will occur only the first time you’re tested.

Use Jefit App for All Your Workout Needs

Jefit app was named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit as you live your sustainable fitness lifestyle.

Have You Tried Jefit’s Audio Cue Workouts Yet?

Jefit strives to continually improve upon their award-winning app. One of the more recent updates includes select workouts accompanied with trainer audio cues. There are dozens of new bodyweight and strength training workouts found on both Android and iOS platforms. The programs are featured on Jefit Elite or the free version of the app.

All audio-based workouts, can be found on either version of Jefit app located under the “Find” tab at the top of page (seen highlighted in yellow).

Audio Cue: All About Hands-Free Experience 

The last thing you need while working out is to have to hold onto your phone. Jefit audio cues let you know how long the upcoming set will take and the amount of rest as well as what the upcoming exercise is. It also offers a 3-2-1 countdown to let you know you’re almost finished.

 Different Types of Audio Cues

There are three types of audio tips available: (1) reminder (time countdown and exercise names), (2) pro tips (on Elite only), and (3) personal tips (user can create an exercise tip and replace the pro tip, elite only). Only the pro tips and personal tips are Elite features.

How to Use Audio Cue with Injury Notes

Click “yellow” highlighted areas

  1. This audio cue will remind you about recent injury at the beginning of the workout 
  2. The audio cue can be enabled when you mark a body part as an injury note in History (on a day) or Insights tab under Progress tab. 
  3. The audio cue will be dismissed when you mark the body part as “recovered”. 
  4. Once a body part is marked as recovered, it will become a record in Notes. You can mark it as an injury note again if you hurt the same part.

How to Use Audio Cue (general set up)

  1. Enable sound in your phone 
  2. Turn on the necessary audio cue toggle on your training page 
  3. The toggle will turn “blue” to let you know it’s on (see below).

Trainer Audio Cue Programs

Here are just a few examples of Jefit audio workouts. The audio cues are included in beginner, intermediate and advanced workouts. All five of these exercise programs happen to be interval based. Please note that not all Jefit exercises provide exercise tips at this moment. Approximately 50 percent of the exercises feature trainer audio cues.

Beginner Bodyweight Routine

This 1-day beginner, audio-based coaching routine offers exclusively bodyweight exercises. As a result, the program will challenge your entire body. About half of the exercises in this workout session offer audio coaching tips from a Jefit certified strength & conditioning specialist. The workout includes four supersets, where you will need to execute back-to-back sets with minimal rest.

Audio-Based Workout

This is a 3-day audio-based strength training workout. Approximately 50 percent of the exercises will have trainer audio tips attached to them, to help you execute the movement. The workout program consist of 3 strength training days – each of the workouts contain 1-2 supersets and work all major muscle groups. All three sessions include a combination of bodyweight, dumbbell and barbell.

Beginner Full Body Challenge

This 2-day audio-based coaching workout offers audio cues, the same that you would hear if working with a personal trainer or coach. Remember to turn “on” you Audio Cue button at the bottom of the page. The majority of the exercises use a dumbbell and some stretching and ab work is included. At the end of each session there is an “ab burner” series.

3-Day Multi Equipment Challenge

This program is a 3-day audio-based coaching strength workout. What you can expect on days 1 and 3 – are dumbbell only workouts. Both of these sessions are full body. As for the second workout, a combo session, exercises use dumbbells and a barbell. Again, this particular session is a full body workout. Have fun!

3-Day Advanced Workout

This 3-day advanced strength program has the added feature and benefit of having audio coaching tips for about half of the exercises found in each exercise workout. On DAY 1: You can expect a dynamic warm-up to prepare your body for the upcoming leg strength training day. DAY 2: In this 2nd workout session you have exercises focused only on push and pull movements. Lastly, DAY 3: Includes pressing movements for the shoulders in addition to a few core exercises. Enjoy the audio coaching tips and stay strong!

Use Audio Cue Programs on Jefit App

Try Jefit app, named best app for 2020 and 2021 by PC MagazineMen’s HealthThe Manual and the Greatist. The app comes equipped with a customizable workout planner, training log, the ability to track data, audio cue tips, and a feature to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Try one of the new interval-based workouts and add it to your weekly training schedule. Stay strong with Jefit