Logan Harris Training

01/30/2024

Rest times are a very overlooked aspect of training. A lot of people don’t give themselves enough time to recover in between sets. Unless you’re in a legitimate time crunch you need to take your time to recover in between sets.

There are a few boxes you need to check before starting your next set.

1. Is the target muscle recovered and ready for another hard set? If you’re squatting and you’re about to do another set but your quads feel very fatigued and on fire, why the hell are you trying to go again already? If you can’t get at least 6 quality reps during this next set you’re wasting your time. Let the target muscle recover so you can get in more quality sets.

2. Cardiovascular and respiratory systems. If you’re breathing very hard and your heart rate is elevated, you’re not ready for your next set. If you start your next set and 3 reps into it you’re already out of breath and have to rack it, you just wasted time and energy. The limiting factor needs to be your target muscle, not your cardiovascular or respiratory systems.

3. Synergist muscle groups. You shouldn’t start your next set of squats if your erectors are on fire and fatigued. If you need to rack the bar early because your back is too fatigued to push your legs properly, you just wasted more time and energy.

4. Mental preparedness. You need to be mentally prepared for your next hard set. If you go into it without being prepared you’re more likely to cut the set early and cheat yourself of the gains you’re there to make.

If you can check all of these boxes in less than a minute, you’re not training remotely hard enough to build muscle and need to reevaluate your approach to hypertrophy training.

11/16/2023

It’s annoying how well walking lunges destroy my quads because that means I have to keep doing them. Every exercise works differently for certain people. Lunges wreck my quads, they might irritate someone else’s knees.

It’s about finding the best stimulus to fatigue ratio exercises for each muscle group. Which exercises make the desired muscle fatigued, pumped and/or sore while not hurting your joints and draining your entire system of energy overall.

For example, I could barbell or trap bar deadlift and get a decent stimulus on my quads and glutes. I’m going to be dead tired after those exercises given the weight necessary to make the movement difficult enough to produce a hypertrophic response. Alternatively, I could use a leg press to hammer my quads while leaving my entire posterior chain fresh and then follow that with barbell RDL’s for my hamstrings and glutes that require way less weight than a deadlift from the floor would require. I can get an even better stimulus from those two exercises for specific muscle groups and not be as fatigued overall than I would be after doing some heavy deadlifts.

08/29/2023

Finished my 2nd bulking mesocycle at 191 on Friday. Started at 178 on June 5th. Body fat is for sure a little higher but I also feel that I added some lean mass. Going to deload this week and then do one more 4-5 week bulking mesocycle. Ideally finishing around 195. I’ll most likely maintain that weight for a couple mesocycles while adding lean mass at a slower rate. Then I’ll cut down in the spring!

08/10/2023

08/08/2023

My current preworkout mix! It’s a little different since the last time I posted it.

6g of citrulline malate. This helps increase blood flow during your workout and improve your pumps.

1g of L-tyrosine. This helps improve your mental focus so you can be more present during your training session.

1/4 teaspoon of pink Himalayan sea salt. This helps you stay hydrated during your workout.

200mg of caffeine. This gives you an energy boost and improves your focus. This ingredient is personal preference. It can range from not being present and as high as 300mg. Any higher than that can be detrimental.

5g of creatine monohydrate. This doesn’t have to be taken in the preworkout. It’s just the easiest time for me. Timing isn’t super important for creatine. The biggest thing is being consistent and getting it saturated in your muscles.

As far as flavoring you can use whatever water flavor mix you’d like. Right now I use sugar free cherry Kool-Aid and it’s pretty yummy. Let me know if you have any questions about anything!

07/11/2023

07/07/2023

02/24/2023

9 Likes, 2 Comments - Logan Harris () on Instagram: "Upper body session from last mesocycle! In the past I would often stick to bilateral movements for back, so for this mesocycle I did more unilateral exercises. Bilateral exercises don’t take as much time but it’s always goo...

02/14/2023

Good Morning PR from last mesocycle! Great posterior chain builder!!

0 Likes, 1 Comments - Logan Harris () on Instagram: "Little Good Morning PR from last mesocycle! Got 185 for a 4x8. Have been working on them off and on for a little over a year now. I’d say they’re easily a top tier posterior chain builder for me"

01/25/2023

Training triceps with elbow pain!

12 Likes, 2 Comments - Logan Harris () on Instagram: "I was dealing with some deep elbow pain during my last mesocycle. So this is how I trained my triceps pain free! When you have achey joints isometrics are a great way to warm them up for training, or use them for your actual w...

12/23/2022

Leg extension tip if the machine available to you doesn’t allow the full range of motion!!

Logan Harris shared a post on Instagram: "How to improve a leg extension machine that doesn’t allow you to get a full stretch on the quads before the stack bottoms out!!". Follow their account to see 65 posts.

09/23/2022

I’m blushing, Adam