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Best Workout Playlist March 18

Best workout playlist March

Hello, dears!

Here is a new playlist for you to maintain a high pace in your workouts this March. Enjoy!


Vigiland – Friday Night

Infinity Ink – Infinity (Dubdogz & Bhaskar Remix)

Throttle – Hit The Road Jack

Ofenbach vs. Nick Waterhouse – Katchi

Juicy M & 4 decks

Moska – This Is House

Disclosure – White Noise ft. AlunaGeorge

HI-LO – Renegade Mastah

MAKJ & Michael Sparks ft. Fatman Scoop – Space Jam

Tiësto, Oliver Heldens – The Right Song ft. Natalie La Rose

Martin Garrix – Hold On & Believe (feat. The Federal Empire)

Ferreck Dawn & Robosonic – Old Dollars

KSHMR – House Of Cards (feat. Sidnie Tipton)

Deepend – Waiting For The Summer (feat. Graham Candy)

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Weider´s training principles: The isolation principle

Several muscles can be trained as a unit or isolated and trained individually. All muscles are involved more or less in every movement – either as stabilizers, agonist, antagonists or synergistic. If a particular muscle is to be built up, it needs to be exercised as separately as possible from the other muscles.

The isolation principle

The main focus for isolation work is to concentrate fully on using the main muscle to move the weight.
Main Muscles Worked: The muscles that are used the most during the exercise.
Secondary Muscles Worked: Muscles that assist the main muscles in the exercise.
Stabilizers: Muscles that are not worked by movement, but rather assist in stabilizing the body in addition to the weight of the exercise.
Let´s analyze the Barbell Curls, for example:
Main Muscles Worked:
  1. Biceps Brachii
Secondary Muscles Worked:
  1. Brachialis
  2. Brachioradialis
  1. Deltoid, Anterior
  2. Trapezius, Upper
  3. Trapezius, Middle
  4. Levator Scapulae
  5. Wrist Flexors
Some people often make the mistake that isolation work is useless and a full compound routine is all one needs to build muscle. While compounds are the quickest way to work your body, they fail to fully exhaust the muscles. This is where isolation work is needed.
While a compound workout is faster, isolations will better target each individual muscle, resulting in a complete workout. This puts more stress on the muscles, and thus makes them grow better than a full compound workout.

What Are Some Of The Benefits Of An All Isolation Workout?

Results: Put in simpler terms, it will give you maximum muscle growth. When body parts are neglected they won’t be able to grow. Isolation movements give you the ultimate edge. You get to hit the muscle group that couldn’t be hit with compound movements, or it wasn’t hit as good and that’s why it’s lacking.

Completely exhausting a muscle. Compounds work multiple muscles at once, yet it is impossible to work each of those muscles to its max with a single compound exercise. One muscle will tire out before the other. Thus the only way to get a complete workout with compounds would be to do a compound exercise for every muscle in your body. And that is not feasible due to energy and time. This is where isolation work shines, each muscle can be worked to its maximum potential that does not take an extreme amount of time or more energy than one has.

Fewer opportunities for injuries: Injuries can arise in all types of workouts, but they are much less common in isolation exercises. This being because compounds are more intense than isolations. They use several muscles at once, which greatly opens the door for one muscle overpowering another, thus resulting in a pulled muscle. Examples are the “Big 3”: squats, deadlifts, and bench press. Squats and deadlifts put a great deal of pressure on your spinal column while bench press puts pressure on your chest and shoulders at once, often contributing to a pulled muscle if the barbell slips.
Fitness woman doing exercises on white background

Who Would Benefit From Using An All Isolation Workout?

The people who gain the most benefit from an all isolation workout would definitely be people looking for a symmetrical body.
Others who would benefit from an all isolation workout would be older people who may not have the strength or bone support to do squats, deadlifts, bench presses or pull-ups.
Also for beginners, who may not know correct form for the big compound exercises or have enough strength to perform them, would benefit from an all isolation routine.
There are not many people that can do pull-ups on their first day in the gym or can do a set of squats in proper form. An isolation workout would give these people an introduction to weightlifting before they start doing the more advanced exercises. Whatever the reason, an all isolation routine has its place.
Do you need help to achieve your fitness goals? I still have some available spots.
Do you think any of your friends should read this? Please, share on your favorite social network.
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Best workout playlist February 18

Best workout playlist February

Hello, dears!

January is almost over and here I am with a new playlist to animate your February workouts. You have no excuse, sweat the T-shirt!!


  1. Wiz Khalifa – Young Wild & Free (Konglomerate Remix)
  2. Lost Frequencies & Zonderling – Crazy
  3. Galantis and throttle – Tell Me You Love Me
  4. The most epic sound – tchaikovsky remix
  5. Fergie &Nicki Minaj Vs Taylor Swift-You Already Know Vs Look What You Made Me
  6. Throttle – Baddest Behaviour (Timmy Trumpet Remix)
  7. Tiësto & MOTi – Blow Your Mind
  8. Oliver Heldens – Bunnydance
  9. The Chainsmokers – Break Up Every Night (Dark Heart Remix)
  10. Ehrling – Dance With Me
  11. 3 Doors Down – Here Without You (Sonik & Gon Haziri REMIX)
  12. C2C – F·U·Y·A
  13. Portugal. The man. Feel it still
  14. Indila – Derniere Danse
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Best Workout Playlist January 18

Best workout playlist January

I like to get into my own world. When I am at the gym there’s no distractions, No room for weakness. To make the physical changes you seek you must mentally prepare and be zoned in.

Research consistently finds that listening to music distracts athletes from their “bodily awareness” (read: pain). And a recent study found that not just listening, but controlling and creating music in time to one’s pace had an even more profound effect on perceived effort during a workout. The study found that cyclists actually worked harder when listening to faster music as compared to music at a slower tempo. But too fast is no good, either. Songs between 120 and 140 beats per minute (bpm) have the maximum effect on moderate exercisers.

I assume that many of you are going to the gym next week, so this is an excellent playlist that will help you to give your best:

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Study finds: Strength and hypertrophy adaptations between low- vs. high-load resistance training

Schoenfeld, BJ, Grgic, J, Ogborn, D, and Krieger, J, have reviewed the current body of literature and a meta-analysis to compare changes in strength and hypertrophy between low- vs. high-load resistance training protocols. A total of 21 studies were ultimately included for analysis that met the following criteria:

  1. an experimental trial involving both low-load training [≤60% 1 repetition maximum (1RM)] and high-load training (>60% 1RM);
  2. with all sets of the training protocols being performed to momentary muscular failure;
  3. at least one method of estimating changes in muscle mass or dynamic, isometric, or isokinetic strength was used;
  4. the training protocol lasted for a minimum of 6 weeks;
  5. the study involved participants with no known medical conditions or injuries impairing training capacity.

Gains in 1RM strength were significantly greater in favor of high-load vs. low-load training, whereas no significant differences were found for isometric strength between conditions.

Changes in measures of muscle hypertrophy were similar between conditions.
The findings indicate that maximal strength benefits are obtained from the use of heavy loads while muscle hypertrophy can be equally achieved across a spectrum of loading ranges.

You can find the full article (PDF) here.

Do you need help to achieve your fitness goals? I still have some available spots.
Do you think any of your friends should read this? Please, share on your favorite social network
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Fitness Advice #1 Start Now

As a personal trainer, the first and best fitness advice I can give you is this: Start today!
You feel motivated right now and you think this motivation will keep growing and growing, leading you to start exercising soon. I´m sure you´ve heard that motivation is what gets you started. Probably, you feel motivated after a long day sitting on your couch and you tell yourself tomorrow morning will be different: you will go for a run, hit the gym or start doing yoga. Then, next morning, nothing happens. Where´s your motivation? Nobody knows. That´s why motivation sucks. Because it´s never there when you need it.
The moment you have an instinct to act on a goal, apply the 5-seconds rule. In this video, Mel Robbins explains how we all sabotage ourselves, and how we can stop doing it.
Do not wait until next week, do not wait until tomorrow. Whether it is winning a race, losing weight, gaining flexibility, looking good in a bathing suit, or living a long life, start small and work your way up to a better and better you. Please, don´t fool yourself waiting for the perfect moment to start chasing your dreams. There is no perfect moment to start anything other than right now! After a long day sitting on the couch, there is nothing better than a few exercises to relieve and stretch your muscles. And that it´s much better than waiting until the next day. Now is always better than later.
Do not wait one more second: go to the gym and get that membership, or buy that pair of dumbbells you need to train at home or the pair of running shoes you need… Today is the right moment for you to start. No excuses, no overthinking… Just do it.
The toughest part is yet to be: keep going. Rome wasn´t built in a day. A warm day does not make summer. And let me tell you that after your first day working out, you´ll feel proud. But also soreness, tired, and many days from this first day you won´t feel like training. Those who workout on a regular basis know I´m telling the truth. We all feel like that one day (or week) or another! Remember the 5 seconds rule, kick your excuses out of your head and do what you have to do, keep going. A regular (serious) training plan is usually set for 6-8 weeks. On this journey you´ll have good and bad days, great and terrible days, they´re all part of the process.
I would love to help you achieve your fitness goals, whatever they are: lose weight, gain muscle, overcome a plateau, running a 5k or a marathon… You name it, I´m an old dog with years of experience and tons of tricks in my sleeve to get you where you want to be. If you need a custom training and meal plan, and I could help you, sign up. We´ll work together using Evernote, the best app in the market to set goals, track progress, and get things done. That´s what fitness is about, right? Set goals, get things done, and progress towards your dreamed body.

14-Day Free Trial

Sign up for the FREE TRIAL today without worrying about the money.
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Evernote Community Leader

Hellooo, beautiful people!

Huge Breaking News! I´ve received an email this morning. It begins:

“Thank you so much for participating in the Evernote Community Leader training. I really appreciate you working through the exercises and for your patience as we’ve been reviewing everyone’s exercises!

So… here’s where we get to the most important part of the program – your results. The Evernote team has spent time reviewing your final exercise, and I’m happy to say that you’re now an Evernote Community Leader – officially!…”


What is Evernote? It´s a productivity tool which helps you meet your professional and personal goals. People around the world use Evernote for education, research, project planning, small business, personal organization, and of course, blogging. A few years ago, I saw a great potential on Evernote for fitness, and I started to work on it. Today, I understand this app is practically limitless, and I´m proud to say I can teach anyone how to use Evernote for fitness. This also means other trainers, clubs, gyms…

Chape´s method is about to change the fitness industry! Do you imagine sharing a digital notebook with your trainer/client where you both what´s done, what´s not, workouts, meals, articles and research papers, reports from other apps, always at hand? Yes, heaven on earth.

But this post is just to let you know that we´re going to talk much more about how to use Evernote for fitness. As you imagine, this designation comes with some extra work, redesigning a little bit the website, writing new content, developing new services and some other things I´m sure I´ll find out I need to do in the process. So, I´m going to take a break from posting exercises until I have these new tasks done. I´ll keep posting the daily quote because I have a personal goal in mind, two years of daily quotes. The first years was easy, and I think I can´t find quotes for three. I´ll be good with two, and I hope you too 🙂

 Speaking of quotes, do you want to know which is my very favorite?

“The best is yet to be.” Robert Browning

I know I should say have a great day but, I´m so joyful right now, I have to wish you a great decade ahead, it´s how I really feel it.

Big hugs!!


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Dirty dog

The dirty dog involves your abs, butt, and hips. It´s a great exercise to prepare the body for activity.

Come to a hands and knees position. Engage your abs. Keep your spine in a neutral position; avoid any excessive sagging or arching. Pull the shoulder blades toward your hips.
Exhale. Keeping the knee bent, slowly lift the knee outwards and upwards toward the side. Try to move the leg without causing movement in your torso. Hold this position briefly, while keeping a stable torso and head level with your spine.
Inhale and slowly lower your knee back to the floor.
Repeat and switch legs.

Do you want to watch more exercise videos? Subscribe to my YouTube channel.

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Contralateral limb raise

This exercise is one of the best ways to target your back, particularly the muscles that help to stabilize your spine.

Lie on your stomach on a mat or the floor with your legs outstretched behind you. Your toes are pointing toward the wall behind you. Reach your arms out overhead with your palms facing each other. Keep your head aligned with your spine.

Exhale and slowly stretch one arm and one leg out and lift them off of the floor. Keep your leg straight and your toes reaching to the wall behind you. Keep both hip bones and pubic bone in contact with the mat. Avoiding any rotation in your leg or pelvis. Keep your arm straight and try not to rotate your arm or shoulder. Your head and torso should not move, avoiding any arching in your back. Hold this position briefly. Return to your starting position.

Inhale and return to the starting position.

Repeat and switch sides.

Do you want to watch more exercise videos? Subscribe to my YouTube channel.

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Standing Barbell Curl

The barbell curl is a pure biceps mass builder. This is very simple exercise to perform but as with all other exercises, the form is very important. To get the most from this exercise, you must learn to use your biceps to move the weight. Learn how to use your biceps to move the weight without using your body weight and you’ll start to build well shaped biceps.

Hold a barbell or E-Z bar with palms facing forward. Your grip should be shoulder-width apart. The bar should rest on the front of your thighs with your wrists straight, not bent.
Stand in a split-stance position with knees slightly bent to stabilize your body. Brace your torso by contracting your abs. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine.

Exhale. Contract your biceps, bending your elbows, and raising the bar toward the front of your shoulders in a slow and controlled manner. Keep your torso erect and the wrists in neutral. Do not allow the shoulders to shrug, the back to arch or the elbows to move forward throughout this movement.

Inhale. Straighten the elbows and lower the barbell back to the starting position in a slow and controlled manner. Do not bounce the bar off the front of your thighs.

As some of us show structural differences at the elbow, we may not be able to grip the barbell with our arms against our sides in the lowered position unless we force a bend at our wrists. The grip position you select should be the one that is most comfortable and enables you to keep the wrists aligned with the forearm.

Do you want to watch more exercise videos? Subscribe to my YouTube channel.

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Barbell Shrug Behind The Back

This is an excellent exercise for your traps, and I like it very much because I don´t need a heavy weight to feel the burn.

Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back with palms facing back. Your hands should be a little wider than shoulder width apart.

Exhale as you raise your shoulders up as far as you can go. Hold there for a second.

Inhale and return to the starting position.


NOTICE: Do not lift the barbell by using your biceps. The arms should remain stretched out at all times.

Do you want to watch more exercise videos? Subscribe to my YouTube channel.

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Barbell Overhead Triceps Extension

This is a classic exercise for triceps, but you should be careful and I don´t recommend it if you have lower back issues. As you imagine, holding a weight behind your head creates tension in your lower back.

Stand-up holding a barbell or e-z bar with palms facing forward and hands closer than shoulder width apart. Feet about shoulder width apart. Lift the barbell above your head until your arms are fully extended. Keep your elbows in.

Inhale. Keeping your upper arms close to your head and elbows in, lower the barbell behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.

Exhale as you contract your triceps, extending your arms to the starting position.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.