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  1. Cole Dreyer

    Developing a Freak

    Know when to call an audible. Goal oriented people who are serious about their fitness and physique goals typically enter the gym with some form of plan to follow that will help them take a step forward. This is good and I recommend this for sure. However their are days when either because of...
  2. Cole Dreyer

    Developing a Freak

    You want to know what the secret to muscle and strength gain is? You will have never seen this coming. Ready? 1. Consistently weight training over time while working to progressively overload (do more weights or use more reps at certain weights) in your workouts. 2. Consistently follow a...
  3. Cole Dreyer

    Developing a Freak

    Heck of a leg session today. The pump and feel of the quads and hamstrings was quite good. I was pleased with the movement selections and felt they help keep the tension where I want it. 10/14/16 - mechanical legs Front squat Machine: 6x6pps, 7x6pps, 6x8pps SLDL: 6x135, 6x225, 6x275, 6x295...
  4. Cole Dreyer

    Developing a Freak

    Does increasing your strength automatically mean you will also increase muscle hypertrophy (growth)? A lot of times yes but no necessarily. Wat? Let me explain. A little while ago I wrote a post about the three mechanisms of muscular hypertrophy (if you missed it comment below or message...
  5. Cole Dreyer

    Developing a Freak

    Peri workout nutrition? Do you even? Invalid Link Removed
  6. Cole Dreyer

    Developing a Freak

    Some good old fashion arm training today! Started off with keeping to the 6-8 re ranges but my elbows began to really get aggravated. Called an audible and kept things in the 12-15 after the first several movements to remain pain free. EZ bar cable curl: 8x90, 8x110, 8x130, 8x150, 4x170 EZ...
  7. Cole Dreyer

    Developing a Freak

    Every so often I will make a post about mobility because I think it is under valued. Regardless of what kind of fitness person or athlete you are you can benefit from keep your joints as healthy as possible. What is the point of all these physical endeavors and quests we partake on if we...
  8. Cole Dreyer

    Developing a Freak

    A common phrase you might hear in the fitness world is "keep a neutral spine." You might hear this in a PT office or when a trainer is cueing a client in a specific lift. What is a neutral spine? You can literally have dozens of meanings to this (of which I will get to in a minute) but in...
  9. Cole Dreyer

    Developing a Freak

    Angles for the rows are kind of crappy. My bad. Invalid Link Removed 50kg DBs Invalid Link Removed IInvalid Link Removed
  10. Cole Dreyer

    Developing a Freak

    PPS = plates per side. Plate meaning 45lb plate. PS = per side.
  11. Cole Dreyer

    Developing a Freak

    Back. was. wasted. Excellent contractions and feel through the entire back. I decided to throw rack deads at the end to see how that would effect what numbers I could pull but more importantly what tension felt like after doing all over back movements and quite frankly it felt very good. I...
  12. Cole Dreyer

    Developing a Freak

    Most women who begin exercising and begin going to a gym, with serious physique change in mind, typically have on their list of physical goals something to the effect of: "Have a tone and firm butt and legs." The vast majority of women I have trained or spoken too about physique change mention...
  13. Cole Dreyer

    Developing a Freak

    Great chest and delts session today. Focused on some key compounds working up to heavy sets of 6. Contractions were great and I felt that I put some great work through the muscles. 10/10/16 - Mechanical Chest/Delts IDB press: 10x75s, 10x85s, 8, 6x100s Flat BB press: 6x185, 6x225, 6x245...
  14. Cole Dreyer

    Developing a Freak

    You want to know what will kill your drive, motivation and zeal for your fitness goals and for the gym and training? Comparing yourself to others. Seriously there are few thing I know of that zap you of the joy and motivation and burning desire to achieve body change more then the comparing...
  15. Cole Dreyer

    Developing a Freak

    A question I am asked on a regular occasion "Should I do High intensity cardio or slower state cardio?" My answer? It depends. It depends on what your goals are and why you are doing cardio. If your goal is general cardiovascular health then I would tell you that moderate pace steady state...
  16. Cole Dreyer

    Developing a Freak

    Thank you sir for the kind words! Thanks for stopping in and posting too!
  17. Cole Dreyer

    Developing a Freak

    I think that is very client dependent. I think some clients might think they can achieve that level of knowledge in such a short time and that is completely on them: are they being arrogant in that or are they studying in-depth and accelerating their own learning as best they can in humble way...
  18. Cole Dreyer

    Developing a Freak

    10/5/16 - Day 10 Upper Metabolic/Cell Swell Push Focus Smith Machine Flat BB bench press 1 set, 15-20 reps RPE 10: 14.75x245 - this can be better from a contraction standpoint DB Lateral Raise: 2 sets, 2 double drop sets 12-20 reps. 20x30s, 20, 12/12x20s/12x15s, 15/12/10 Seated Cable Row 2...
  19. Cole Dreyer

    Developing a Freak

    The other day I was asked a great question which was about how can one get themselves amped up for the gym if they just are not feeling it. I thought this was great because everyone has days and times where they just don't feel like going in and doing the session they had planned. This can...
  20. Cole Dreyer

    Developing a Freak

    Couldn't agree more. I think one of the greatest challenges a coach can have with a client is to help the client give the same concentration they have on the end goal to the process and journey. If they can do that then that client is going to really reach some awesome success.
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