James Cerbie

We craft optimized humans

http://rebel-performance.com/

09/13/2022

Going live this Thursday at 12:00 eastern standard time to break down:

• What squat is right for you if you compete in powerlifting?
• What squat is right for you if you generally want to be bigger, faster and stronger?
• What squat is right for you if you want to focus on moving better?
• The best squat for movement AND performance?

Drop a 🔥 in the comments below if you’re going to be there.

08/26/2022

What’s on your training itinerary today??

Let us know in the comments below 👇

08/21/2022

If you want to PR your mile in 12 weeks, follow this simple progression method 👇

Phase 1 (4 weeks)
3 min intervals x 5-6 rounds (60-90 sec rest)
Total work = 15-18 minutes

Phase 2 (4 weeks)
4 min intervals x 3-4 rounds (60-90 sec rest)
Total work = 12-16 minutes

Phase 3 (4 weeks)
5 min intervals x 2 rounds (60-90 sec rest)
Total work = 10 minutes

The idea here is to try and take your 3 minute pace and do it for 4 minutes. Then, take that pace and try and do it for 5 minutes. You’ll start seeing progress in your ability to run faster 400s, and you’ll be able to stack them together for an overall better time.

What’s your best mile time?

08/19/2022

Another Rebel fam in the books 👌🔥

08/18/2022

Exercise spotlight: Band Supported DB Row

The key to this exercise is the REACH into the band.

Don't lose it.

Reach that thing through the floor.

08/13/2022

What’s your favorite exercise for building a thick back? 💪

Let us know in the comments below 👇

fitnessfamily

08/10/2022

Are you finding it difficult to progress in your exercises?

An overlooked tactic to help progress certain movements is to see how many sets you are taking to failure.

Let’s take incline alternating dumbbell bench press as an example.

Week 1 - 3x10 zero sets to failure working at a 7/8 RPE
Week 2 - 3x10 zero sets to failure working at an 8/9 RPE
Week 3 - 3x10…take the last set to failure
Week 4 - 3x10…take the last 2 sets to failure

The theme here, as is often the case, is figuring out a way to move more total volume each week.

And the incredibly simple protocol above will help accomplish that 👆

What are your favorite exercise progressions?

08/09/2022

I’m launching a new 6 week body transformation challenge starting at the end of August.

Right now, I’m looking for 15 working professionals who can implement, test and report back on their results over the next 6 weeks.

The outcome is simple: I’ll be personally managing all of your training and nutrition to remove any confusion and overthinking, so you get results for your physique, strength and fitness quickly.

I’m aiming to get you more results in 6 weeks than you’ve experienced in the past 6 months, so the pressure is on me to help you get results fast.

If you want to learn more, comment “CHALLENGE” below and I’ll send you the details.

Address

Knoxville, TN
37901-37902, 37909, 37912, 37914-37924, 37927-37934, 37938-37940, 37950, 37995-3

Website

http://jamescerbie.com/

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