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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.
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Evernote for Fitness 1


Let me introduce you Evernote for fitness

In theory, Evernote is a dynamic workspace that boosts your productivity. It´s a cloud note-taking app that makes very easy keeping track of pretty much everything. You can use Evernote for blogging, doing research, writing a book, planning your vacation, write your ideas on the go, etc.

As a personal trainer, I use Evernote for fitness, keeping track of my client´s workouts, meals, etc. Traditionally, trainers have encouraged their trainees to keep a training diary. You may use Evernote as a brand new digital version of the training journals.

Since 2014, I´ve been delivering personalized workouts and meal plans to my clients through Evernote. Results have been pretty amazing. I´ll give you some ideas on how you can use Evernote, making of it the best training diary!

Saving your old workouts

The first thing you should do is to save all your old workouts and diets. This way, you´ll prevent future losses.

Evernote allows you to save all kind of files (pics, docs, pdf, etc) so you can turn Evernote into your fitness command center.

The first feature that caught my eye was photo capture. All you have to do is grab your old papers, your phone, and click on the camera icon.


Automatically, Evernote will capture your papers. evernote-photo-capture-2

You can save as many pics as you want in a single note, or you can make a note with each pic. Of course, you can reorganize and edit all your notes anytime later.

This time, let´s save a single pic as a single note. Click “V” and chose a title for your note (Dark red). Then, click on the notebook icon to pick the notebook you want to save the note (Light red).


Click “V” again to save your new note.

You can also add any file from your phone or pc. If you want to add files from your phone, click “+” to add a new note, and select the clip icon.


I have some recent workouts in my phone memory for this occasion. I´m part of the Jordan Breakfast Club and Jordan uses Facebook Messenger to deliver the workouts. I prefer to save them in Evernote because it´s much easier to find a workout than scrolling and scrolling the conversation in Messenger until I find what I want. I save each pic (workout) as a note.


Later, I check my new notes on my pc, and I realize that there are too many. How do I fix this?

Select multiple notes, holding “Ctrl” and clicking on the notes you want.  You´ll see your selection on the right side of your screen and some options. One of them is “Merge”.



You´ll get a single note with all workouts. A 30-day challenge in a single note. Easy, right?


You can do the same thing with any Pdf, excel files, docs saved on your p.? Press Ctrl + N to create a new note. Then click on the clip button, and add your files. When you finish, you have all your workouts on all your devices, anytime.

Use the Evernote Web Clipper

The Evernote Web Clipper is available for almost any browser and it´s the easiest way to collect anything from the web.

Once installed, you´ll see the elephant´s head next to the title bar. The browser context menu will also get an Evernote Web Clipper item. To use this option, right-click the mouse while browsing.


There are 5 modes of saving a note via the web clipper.


The extension can show the page as it is (“Article”)


or bring a simplified version (“Simplified Article”).


The “Full Page” option, stores the whole web page on your Evernote account. Later you can edit the contents of these saved pages. I do not recommend this option because you´ll save all the ads and crap showed in that page.

The “Bookmark” option saves the URL along with a pic and a short description.


To annotate a webpage’s contents, the screenshot option can be handy. Take a screenshot using the extension and use its rich set of annotating tools.



As you can see, you can save any exercise or workout you like or plan to do in the future in Evernote.

Track your workouts

To track your current workout, I recommend you to create a new notebook, like “My workouts”. Then, create a new note for each day (Tip: Use the date in the title so it´ll be easier to find it later). Make sure to write any information you may need. For example, today is your first day and you may want to take a selfie to review your progress a month from now. Just take the picture and add it to your new note. I ask my clients to do this so we can see the progress every month. This is one of my clients the first day of training.


I encourage you to explore the toolbar and find what fits better with you and your workouts: tables, checkbox, etc.

For this example, I would like to try something tough, a giant drop set. Four, actually. Have you ever been able to log a giant drop set in any other app? Me neither.


After each set, you can easily write how much you´ve just lifted. Also, adding any comment on the go is really easy.

If this is not enough for you, enrich your workout with links and take it to a new level. Let´s say you´ve saved some new exercises you want to include in your routine, but you need to refresh your memory on how to do it. In this case, lateral raises. Right-click on the note where the description is at, and select “Copy Note Link”.


Go back to your workout note, select exercise´s name and press “Ctrl + K” to open a dialog box like this.


“Ctrl + V” to paste the link and then, ok. Video and description are just one click away, while our workout note is still clean.

You can also save your data automatically from your tracking devices into Evernote. See how to do it, here.

Organizing your workouts with tags

Organizing is a very personal thing and you have to find which way works best for you.

These are some differences between notebooks and tags you should know:

  • Notebooks are limited to 250 per personal account, but you can have up to 100,000 tags per account.
  • A note can only exist in one Notebook at a time, but a note may have multiple tags.
  • Notebooks can be stacked but not nested. In essence, this means you can only create a hierarchy that is one level deep: a stack with a group of notebooks. On the other hand, tags can be nested into multiple hierarchies.

Applied to your fitness notes, you have at least two options to organize them:

  1. Create multiple notebooks for different topics: Exercises, Recipes, Tips, Motivation, My workout, etc.
  2. Create a single notebook to store all your fitness notes. Instead of placing a note into a specific notebook, create a tag and assign that tag to the note. For example, instead of a notebook called “My workouts” create a tag and assign it to all your workouts. The advantage is that you can add other tags as well, like “Weightloss”, “Hypertrophy”, etc. so you´ll know what´s the goal of each workout.

Here is how you can quickly add a tag to notes in Evernote:

  1. Open the note you wish to tag.
  2. Open the tags editor.
  3. Type to add your tags. Tag suggestions based on previous tags in Evernote will appear as you type.
  4. Press Return to add a tag
  5. To delete a tag, backspace over the tag text.

Tags can be nested into hierarchies according to whatever makes sense for you. Keep in mind that they will display alphabetically, so you can use symbols like periods, hashtags, or numbers to force your tags into the order you want.

Search Tips

We´ve seen how to get your data into Evernote but, how do you find your notes when you need them? Evernote provides a set of tools for finding almost anything, easily and on-demand.

If you don´t have a lot of notes, the first and easiest way to find your notes is by clicking on a notebook or tag in the left side panel and visually scan the notes.


This is probably the least advanced method there is, but that doesn’t mean it’s bad. If you know exactly where you want to go, and have organized your notes effectively, simply going to the notebook or tag that the note is categorized by is a great option. As you add more notes, it becomes increasingly difficult.

Next option is the search box. It´s where all the magic happens.


It works the same way like a search engine, start typing whatever you’re looking for and Evernote will begin narrowing down the results in real time.

If you click on a notebook or tag first, Evernote will limit the search results to those within that notebook or tag group. Also, the search automatically filters out common words like “a”, “and”, “the”, “these”, as well as others, by default. The default method will only display notes containing every word in your search query, but not necessarily in the same order as they are in the search box.

Every note that you create within Evernote has a lot of properties related to it such as what media attachments are included in the note, how it was uploaded and when it was created.

Below are a few of the search operators you can use to narrow down your search:

tag: this operator can be used to find notes with specific tags.

-tag: will search for notes excluding that specific tag.

any: this operator can be used to make a difference between “and” and “or” when you perform a search with two or more words. For example, if you search for shoulder exercises the results will be notes that contain only the words: shoulder exercises. However, if you add the “any” operator before (any: shoulder exercises) the results will be notes containing shoulder OR exercises.

notebook: this operator will specify the search to a specific notebook.

intitle: this operator will search for the specified words in the titles of your notes.

source: this allows you to search via the source you added the note. source:mobile will show you all notes that were created using Evernote on a mobile application.

created: this allows you to search for notes created over a specific time period. created:20140816, searches for all notes created on August 16, 2014.

updated: Searches for notes updated on or after the date specified. If a note hasn’t been updated since the date it was created, the ‘updated’ date will be the same as the ‘created’ date. updated:20140626, searches for all notes updated on June 26, 2014.

todo: Searches for notes containing one or more checkboxes. todo:true, surfaces all notes that contain a checkbox that is checked. todo:false, surfaces all notes that contain a checkbox that is not checked. todo:*, surfaces notes that contain a checkbox, if it’s checked or not.

encryption: Searches for notes that include text that has been encrypted with Evernote’s built-in encryption system.

latitude: longitude: altitude: Searches for notes that were created at or near the specified coordinates.

Use the + or – to include or exclude certain words. Example: weightloss -diet +exercise  will display all notes with the words weightloss and exercise, but not diet. Note that these also work with other search operators, such as tag.

The asterisk can be put at the end of anything and will give you the results of the search term before it. For instance, if you can remember how to spell an exercise, but remember part of it, type what you can remember and add the * at the end, Evernote will take care of the rest. This is especially helpful in cases where you’re searching for the base word, but want to include other variations of it, like plural forms.

You might already use quotations to get an exact phrase. However, you only need one quotation (“) at the beginning of your phase.

You can combine search operators to improve and narrow results. Using the Boolean techniques in combination with search operators is yet another way to improve results.

Eventually,  you can create a “Saved Search” and re-use it whenever you need it. To do this, just search and select File | New Saved Search. Name your search in the first field (this is solely for your use, so name it whatever you feel will make it easy to recognize). To see your saved search, just clear the search bar and click on it. A list of recent and saved searches will appear.

I think you have now an idea how to use Evernote for fitness. Let me know if you have any questions. I´ll be glad to help you!

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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The very best of 2017: the most visited and liked articles.

As we close the books on 2017, I’ve rounded up the most popular reads. The best from the past year, all in one place.

50 reasons to exercise

How I run an online business, blog regularly, keep learning and manage my life with Evernote

30 Tofu healthy recipes

Weider´s training principles: The progressive overload principle

30 healthy turkey recipes

30 healthy squid recipes

My lower back routine

Elokenz: share your evergreen content

Evernote for Fitness

Barbell Deadlift

Swiss ball lower back stretch

Contest winner – Testimonial

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Reblog: Mliae is back at work

Yesterday, I had a long and refreshing chat with my friend and former client, Mliae. Long story short, it looks like she needs a little help again to get in shape again, and we´re going to achieve her goals, one more time. For sure!

I follow the strict policy of not sharing the details of my clients, they have their privacy and they share only what they want to share. So if you want to know more, pay her a visit and follow on her new fitness journey.

When You Mañana Your Fitness Goals Too Much

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Running a 5k after being pregnant

A few months ago, I organized my first contest. Fortunately, the winner was a blogger: Catherine, from “The diary of C.P”. She loves to run but, at that moment, she was having a hard time completing a 5k. If you want to know more about her, make sure to visit her blog and follow her journey.

It was a pleasure for me to help her, and today I am delighted to share her testimony with you:

“I had the great opportunity to work with CHAPE through a giveaway. That was a gift for the virtual being and help you achieve your goal of a duration of 12 weeks. In which we work different things, such as my diet, what I ate and the amount. My goal was to lose weight but the main one was to run and with that achieve a 5k race without stopping, which with the help of him as a coach was excellent in many aspects. He gave me tasks to perform and what I should do and what not.

Also, he told me the best of what I want to achieve and the steps to do it. If at any moment I had doubts or questions, his availability always was on point 100%. The distance from different countries was not an impediment and the flexibility worked incredibly for me. He was always there to give me advice, even give me encouragement when I thought I was not giving my maximum or best.

The system he used to communicate and send notes with the data for me was totally new but I adapt the fast because it is quite easy to use. I liked the system he uses because everything was organized by dates and themes and they always were there for reference. Because of my availability, we always chatted one day a week that’s where doubts and questions were exposed and always there he was with his greater knowledge to help.

Actually, it is a pleasure to have this opportunity and through his work to know a little about the person. He was always very professional and respectful. With his help during my training, I lose weight and most important I achieve my goal. He is part of my achievement, he was not physically there, but he was virtually helping me to focus and work on areas to achieve it. My satisfaction with his performance as a trainer is excellent. I recommend his work”.

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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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Weider´s training principles: The progressive overload principle

Training Plan
Joe Weider (November 29, 1919 – March 23, 2013) was a Canadian bodybuilder and entrepreneur who co-founded the International Federation of BodyBuilders (IFBB) alongside his brother Ben. He was also the creator of the Mr. Olympia, the Ms. Olympia and the Masters Olympia bodybuilding contests.
Joe Weider
Joe’s most indelible addition to the science and sport of bodybuilding is the Weider Principles: over 30 theories and techniques that forever changed the means by which someone could build a strong, muscular body.

The progressive overload principle

To increase any aspect of physical fitness (muscle mass, strength, stamina, etc.), your muscles need to be continually put under increased stress.
Today, I want to focus on muscle mass, to keep it simple for beginners. To achieve more muscle mass, the number of sets is key.
In the early years of bodybuilding, most experts believed that to increase muscle mass, we should only complete one set of each exercise per workout. If the whole body is to complete twelve exercises, this would mean twelve sets per workout.
Weider saw it differently. He was the first to recommend working out using several sets of one exercise (3-5 sets per exercise) to exhaust each muscle group and to stimulate maximum muscle growth.
Start with three sets of each exercise and continue increasing the number of sets until you make five. This strategy will also help you increase your muscle strength gradually without obsessing with the weight you lift. It´s no magic, it´s the progressive overload principle: once your muscles are used to perform three sets, you have to push them to do four sets and then five.
When you are able to do five series with the same weight with which it was hard to do three series the first week, it is time to add more weight.
I know that most bodybuilders speak wonders and encourage you to lift heavy, and so do I, but in due time. The word “heavy” means “difficult to lift or move” and this is a different weight to each person. Whatever is difficult to lift today for you, it will be easier to lift next month.
First, progress from 3 to 5 sets. Then progress to heavier weights.
The progressive overload principle is the core of all physical training and forms a solid basis for successful training.
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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New study: Effects of energy drinks

There is a new study on the effects of energy drinks and the conclusion is not good news. Peveler, WW, Sanders, GJ, Marczinski, CA, and Holmer, B. have been published their study to determine the effect of 3 different energy drinks on cardiovascular and performance measures. It is important to recognize the difference between these new products and traditional soft drinks such as coffee, tea, sports drinks (such as Gatorade), sodas, juices, or flavored water.

“Fifteen recreational runners completed 5 trials. The first trial consisted of a graded exercise protocol. The 4 remaining trials consisted of 15-minute economy trials at a treadmill. An hour before subjects ingested 1 of the 3 energy drinks or a placebo. HR, BP, VO2, and rating of perceived exertion (RPE) were recorded during the 15-minute trial.

Fifteen-minute systolic BP readings were significantly lower in the placebo trials in relation to the 3 energy drink trials.

  • There were no significant differences in diastolic BP and HR.
  • There were no significant differences found in VO2 or RPE measures.
  • The findings show no performance benefits under the conditions of this study.
  • However, there does appear to be a significant increase in systolic BP.”

Translated, performance is not a reason to drink energy drinks. Caffeine and taurine will not enhance your performance. Your heart will beat faster and this may induce you to think you´re performing better. False impression.

Actually, if you take a look at a previous study (John P. Higgins, Santi Yarlagadda, and Benjamin Yang. Cardiovascular Complications of Energy Drinks), there is no reason at all to drink these beverages. This study concludes that energy drinks are “associated with complications not only patients with underlying cardiovascular conditions but also in young people.”

It would be a disaster if doing sports, trying to perform better, you get serious health issues because of a bad choice. Choose traditional: water, juices, sports drinks, and enjoy the process of a healthy living.


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From the USA to the UK

Hello, dears 🙂

My good friend Cameron, aka The world´s biggest fridge magnet, had some questions for me. Currently, Cameron is training for a charity walk… 170 miles! Do you suffer a lack of motivation? Follow this guy!

What would you do if you were the one survivor in a plane crash?

If you woke up and had 2,000 unread emails and could only answer 300 of them how would you choose which ones to answer?

The answers to these and other funny questions at The Magnet Interviews 🙂

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Dragon´s Loyalty Award

Dragon´s Loyalty Award is a cool name, isn´t it? Thank you very much, Paul at wwwpalfitness, for this award. He is a great personal trainer and supportive blogger. You should check his amazing blog and follow him.

Dragons loyalty

Award´s Rules:

•Display the award on your blog.
•Announce your win with a post and link the blogger who nominated you.
•Present 6 deserving bloggers with the award.
•Link your awardees in the post.
•Write 7 interesting things about you.

7 facts about me

  1. I love travelling.
  2. I need more training
  3. I have thirty stitches in my left eyebrow.
  4. Myopic.
  5. I have a little gym at home.
  6. Aerocool fan.
  7. Yoga enthusiastic.

My nominees


Summer-ice World

Ishma Imroz



Blabber wockying!