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Personal Training

Contact Rob at RobKreider@aol.com for complete Personal Training info!

Introduction

Photo: Jason Mathas  Pump Magazine

First and foremost I must congratulate you on pursuing the ultimate physique experience! I know your desire to reach your goals burns inside you. Now is the time to make that desire a reality… Through RK Bodies!

Background

Let me formally introduce myself, I am Rob Kreider, the creator of RK Bodies, and the creator of the “Ultimate Physique Experience”. I have been personal training in the DC area since 1990 and train individuals with varied goals and needs including the following:

Competitive Athletics (all ages)

Children’s Fitness

Female Fitness

Injury Rehabilitation

Bodybuilding

Disabled Individuals

Senior’s Fitness

General Fitness

Obesity

Arthritis Relief Therapy

As you can see my services cover a wide range of needs. No matter what your fitness level, age or fitness goal, I’m sure I can help you attain a more healthy physical self. My credentials are as follows:

Education	Salisbury State University, Bachelor of Science in Exercise Physiology
Certifications	NSCA Certified Strength and Conditioning Specialist ISMA Certified Personal Trainer IFPA Certified Personal Trainer Professional Sports Nutrition and Weight Training Consultant NPC (National Physique Committee) Competitive Bodybuilder

Credentials

Credentials as a personal trainer are essential, but mean nothing if the individual cannot apply them to their client effectively. Personal and hands on experience go much further than book smarts any day.

Now listen to what a few of my clients have to say of "The Ultimate Experience" through RK Bodies in the Testimonials section.

Philosophy

Since becoming a personal trainer in 1990, I have seen training techniques come and go. Individuals tend to complicate their routines by reading several published periodicals and through advice from amateur consultants. Physique and health progress should continual and consistent. Forget about the excuse of having below par genetics. We are of the same species, human… homeo sapien. We all breathe the same air, digest food virtually the same, have the same vital organs of life, and grow muscle tissue through the same process as Mr/Ms Olympia. Now on to my philosophy of gaining lean muscle tissue at the fastest rate possible. Remember the K.I.S.S. Principle? It works in all aspects of life and leads to simplicity and efficiency. Don’t we all want things in life to be simple?

Lets make muscle growth simple… NOW!!! Muscle growth is as easy as 1–2–3. This is important, so remember this next aspect. A muscle has to be stimulated to respond and the response is only going to be growth (hypertrophy), maintenance, or loss of tissue (atrophy). High intensity weight training is the only stimulus for muscle growth. Low intensity weight training will only minimally stimulate the muscle to maintain its current disposition. If you are satisfied with your current progress, stop reading now, go spend your time on another website. Lets put the pieces of muscle growth together. The stimulus is high intensity weight training, next is the recovery piece of the puzzle. Recovery ONLY will take place if adequate rest and nutrition are adhered to. The resting part is the easiest part of it all. You just have to be smart about it. This does not mean you can train the muscle again once the pain from your previous workout has subsided. That only means that the nerve endings innervating that muscle sense that muscle has ONLY recovered! It has not overcompensated for the loss, it has not grown. It may take a few more days to actually finish the growth process. Have you ever taken a week or two off from intense weight training to return with stronger lifts? We all have. You may notice that your muscular endurance has decreased noticeably. This is a natural response and is the reason endurance athletes MUST train very frequently. As body builders, we are the opposite type of athlete. We are anaerobic predators, not aerobic! Take the physiques of two athletes that engage in the same activity, running. A marathon runners physique is very thin, lean and unhealthy in terms of muscular balance and optimal function. Some say that they will have optimal cardiovascular systems. Up to a point, I agree, but read on dear reader. Consider this… remember Karen Carpenter? She passed away from her body using her vital organs, including her heart muscle as fuel to survive. Most marathon runners are doing the same thing to their bodies by engaging in an unnatural activity of demanding their bodies to function, through running for prolonged periods of time. Your bodies fuel resources can only provide so much functional energy before it must rely on it’s own tissues for a continued energy supply. This means using precious muscle tissue. A sprinters physique on the other hand resembles a highly muscled and lean physique. Much of what we are seeking as body builders. They train with very high intensity and let their bodies recover fully to optimally perform and compete.

H.I.T. Methods

We already know we must train with very high intensities to cause the stimulus for muscle growth. How do we know what is the optimal amount? Let’s look at an example. Take the famous Barbell curl exercise. After precisely warming up the biceps muscle, you must only perform ONE high intensity set to pure muscular failure. Not just positive muscular failure. Once positive muscular failure is achieved, you are almost done, alas, almost! We still have lots of negative and static strength left. You usually need a training partner to assist in fatiguing your negative strength. Once they assist you in lifting the bar, you must resist maximally until your negative speed has reached its limit at about 1–2 second seconds in negative speed duration. Now we shall fatigue your static strength. This is almost like doing partial repetitions. As the bar is in the starting position (down), you try to lift it about 1–2 inches and hold it in that position for as long as you can! That’s it… you are done as well as your biceps are!!! Sound like fun? It isn't unless you are a challenge seeker every time you train like I am. You will not need to train your biceps again for another 10-12 days. Ahhhhh, how sweet it is. When you do train them again, you should be guaranteed to be able to lift more than the previous session, or be able to complete more repetitions with the same weight. Now you have the complete scientific background behind H.I.T. without having to use a medical dictionary after each sentence to figure out what was discussed.

H.I.T. Guidelines

	Muscle Group	Exercise
Warm-ups Serve only to warm-up the CNS and contractile proteins (muscle fibers) 1-2 warm-ups sets.	Legs	One isolation exercise for the quadriceps (frontal thighs). One isolation exercise for the leg biceps (rear thighs). One compound exercise ( squats)
Sets I should say "SET". One set to total muscular failure.	Back	(lats, rhomboids, teres', traps, posterior delts, lumbar erectors). One isolation exercise for the lats (dumbbell rows). One isolation exercise for the middle back (t-bar rows)
Number of exercises for each muscle group appear to the right.	Chest	One isolation exercise (flyes). One compound exercise (bench press).
	Deltoids	One isolation exercise (laterals).
	Triceps	One isolation exercise (pushdowns).
	Biceps	One isolation exercise (preacher curls).
	Abs	One isolation exercise (weighted crunches).
	Calves	One isolation exercise (standing or seated raises).
Forearms		No recommenced exercises. During all torso exercises, the forearms are trained indirectly.

Conclusion

Before you try this routine, take a complete week off from training, to make sure you are completely ready and recovered. You will not make gains on this routine if you are already overtrained. Train with the H.I.T methods for only 6 weeks and then go back to only training to positive muscular failure for 2 weeks. Then resume the H.I.T. methods immediately. I would love to hear from any and all who implement H.I.T training methods. Email me with your results, and if you are not experiencing results… YOU are who I plead with to email me. I want to help ALL of you NOW. So stop wasting precious time… Go Now…Live! “The Ultimate Experience.”

Now come live the “Ultimate Experience” with Rob Kreider and RK Bodies! Email me for appointment scheduling and rates!