Here is one tip you can use in your weight training if you are not already to really get your metabolism going, without any extra cardio. Simply by adding drop sets, back off sets, or rest pause sets at the end of an exercise can bring the intensity level up to get your body burning fat more efficiently. Now, for those of you that may not be familiar with any of these techniques, let me explain them here….
The Drop Set– A drop set is performed after the last set of really any exercise you may be doing. For example, let us use the bench press as an example. Say you planned on doing 3 sets of 6-8 reps per set. Then, on the last set you do 6 good reps with great technique. Maybe you could have got 7, but stop at 6. Then when you finish your set strip off about 25% of the weight you had on and immediately perform another set to absolute failure. Congratulations, you just did a drop set!
Back Off Sets- A back off set is performed similar to a drop set, except the weight is even lighter than the drop set. Instead of stripping off 25% you are taking off up to 50% of the weight and going to failure, allowing you to really rep out the weight you are doing. This technique works best in my opinion for smaller muscle groups like biceps, triceps, calves, etc.
Rest Pause Sets- Here is one last technique that will really challenge you, the rest pause set. After performing your last set of let’s say ten reps on a lat pull-down, take about 15 seconds rest, and perform another set. Try to get at least 5 reps. Then take another 15 seconds rest and do another set again for as many as possible to failure. This one is killer, but it works.
Try using any variation of these in your training and I guarantee over time you will not only see changes in your body, your exercise capacity and endurance will go up too.
We have all woke up to prepare for the day at some time or another and felt like today just isn’t my day. I’m tired, sore, and I just don’t think I should go to the gym. Well, watch this video below to put those thoughts into perspective.
Ever feel complacent or stuck in a rut? Listen to some of these folks on this video and how they handle their daily activities. Hopefully this sparks a little motivation for you! Remember, you always have time, you must make time.
I always get asked at least once a week about what my supplement routine is. So I thought I would share my current regimen with you guys to maybe provide some guidance. My typical morning starts off with either an egg based breakfast, such as scrambled eggs, or I will use the Pro-3 Protein powder and make a smoothie. Since the first meal of my day is also my pre-workout meal I typically throw some carbs into this meal to help fuel my upcoming workout. If I do the egg meal for breakfast, then I end up eating those with oatmeal. But, if I go with the smoothie instead, I will end up adding a banana to the smoothie for the carbohydrates. With my breakfast meal is when I also take my first dose of sarms. Right now I am using S4 and GWXT pre-workout. I take 2 capsules of each with breakfast.
Now It’s Time to Get Motivated
About fourty five minutes to an hour after breakfast I will mix up a scoop of Limitless Pre-workout in about 16 ounces of water and start sipping on it approximately 30 minutes before I go to the gym. I will consume about half to two thirds of the Limitless before I get to the gym, and finish it during the first 20 minutes of my workout. Throughout the rest of the workout I just sip on water until I am done training. After my workout I don’t rush to take in a meal or protein shake. I typically get home from the gym, and within approximately 60-90 minutes of finishing my lift I usually make a smoothie. Anywhere around 40-50 grams of protein total, so approximately 2 scoops of Pro-3 Chocolate, a banana, and 1 Tablespoon of peanut butter. I add this to 6 ounces of water with 6-8 ice cubes. Blend and done. After this, I am really not taking in any other supplements until bed time, which is about 10 hours from the time I have my post workout shake. The only thing I use in between that time and bed time are the Vital Greens Super Food Blend. I add 2 scoops into 20 ounces of water and sip on it throughout the evening. I do this to try to make sure I am getting in enough nutrition and anti-oxidants to support my recovery, but also Vital Greens tastes really good for a “greens” formula, and breaks up the monotony of just drinking water all day.
The last supplement I use about 30 minutes before bed is Ibutamoren. I take three capsules every night before bed. It seems to help with sleep, and I recover much faster on it. And that’s it, a handful of key items is all I use on a daily basis. What are your favorite supplements?
Today’s topic is one that is extremely important to me and I wanted to share with you. When someone is setting out to achieve a specific goal, whether that be to lose weight, build muscle, or get better at a specific sport or activity you generally have some sort of idea as to what you would like the end result to be. And as you start to get into your training, results aren’t coming as fast as they used to and you begin to lose motivation. The fire you had in the beginning when everything was going perfect starts to fade. This is when one of the worst things you can ever do starts to happen. You accept that this is the best you can do, and you decide to settle on the results you have achieved. Well, I am here to tell you that is bull shit. When you make the conscious decision to stop pushing forward, and basically put yourself in cruise control, you are setting yourself up for failure. This is a loser mentality because you are basically throwing in the towel and saying, well that’s good enough I guess. Never, never, never set limitations on what you can do. When you begin to place limits on your results, whether you realize it or not you begin to fall into more of a complacent state of mind. Once you let the complacency kick in, it almost always begins the downward spiral to where even making it to the gym becomes a chore. Don’t let this happen to you. Always have goals, and set goals that are bigger than average. Always keep yourself pushing forward toward the next milestone. I promise you in the end you will be happy you did.
The title is not a dead giveaway today so let me get right to the point. If you are currently following a specific training routine and are feeling very fatigued, sore, or tired. Almost to the point of you might accidentally injure yourself if you continue on, please utilize some wisdom and take an extra day to let your body heal. For example, I had a client today mention that he was supposed to be performing a 5×5 routine on his standing military press, but his shoulders are sore and he is still “feeling it” from his last training session. Feeling it, meaning he still feels sore and tight in those areas. So I advised him to skip out on the 5×5 for the day and lighten the weight up and perform 3 relatively easy sets of 10 reps. Gets the blood flowing to the area and will set him up for better recovery going into his next workout. After explaining this I finished my discussion with “live to fight another day”, which was the easiest way to look at it. Occasionally, you have to be able to listen to your body. I commend all of you out there that have the discipline to follow your routine to the letter, but you need to be able to identify when it may be a good time to throw in an easier session, to ensure you do not over do it and accidentally cause an injury. With more time and experience in the gym you will learn your bodies’ own limits and how much you can push on. In my opinion understanding this concept is almost as important as having the initial drive to get results in the first place. I can not tell you how many people I know that have been all in initially on their new program they started, and then 5 weeks into it strain a muscle that sets them back a few weeks. So when they do come back it is like starting from day one again. So remember, if you know you are not 100%, there is nothing wrong with living to fight another day.
The number one thing holding most people back from reaching their goals….Fear of Failure.
For some reason many of us seem to get caught up in the fact that if we attempt something and fail, then we will be judged by everyone else as a failure or a loser, Well I am here to say fuck that. The only way you will be able to truly succeed is by overcoming failure and continuing to move forward. Failure is the greatest teacher when it comes to achieving success. The best example of this that I can recall is Michael Jordan. The guy has missed over 9000 shots, 26 game winners too, but as his career continued, and he worked his ass off, he was able to finally succeed and take his team to 6 Titles. Without that fire and work ethic, and his ability to drown out the nay sayers, Michael Jordan could have very well became irrelevant. He still would have been a good athlete no doubt, but he would not be remembered as the greatest of all time aka GOAT if he did not have the mental toughness to push through each of his struggles and failures. We could all learn something from his mindset to not stop when things get tough, or to understand that a set back is only minor, and the bigger picture is still ahead, you just have to keep going. This is why we see so many get into fitness and exercising and they stop and start every year, over and over like a broken record. They don’t see results in the first 20 days so they say screw it and give up for the next 6 months, or just accept the body they have without even considering that they may need to make some changes to there routine before they just throw in the towel. Listen I could go on and on with this subject because it is one I deal with in clients everyday, but simply put, fuck failure, and keep pushing forward. Even when you fuck up and eat bad, or miss a workout, do not throw the rest of the week out the window. Get back on the fucking horse and get to work because no one else is going to do it for you. It’s you vs you.
This post is more of a tip of the day. Nothing too drawn out or fancy here, just proving a point as to how simple we can keep things and still get good results. So often I get guys and girls whom I consult that want to add on muscle, which is great. But when it comes down to putting together a meal plan they glaze over as if we are discussing advanced calculus. Listen, it does not need to be so complicated. Here is a simple way to nail down your macros as a base to start.
Where to Start
Here is a simple place to begin. Start with the number 10, and add 1 for every hour of training you do per week. so for example if you train 5 hours a week, or 5 days a week at one hour, then add 5 to the number 10. That puts you at 15. Then take the number 15 and multiply it times your current body weight. Here let’s say for example you weigh 200 pounds. 200 times 15 is 3,000, which is approximately what you can eat per day to maintain your current body mass. So, if your goal is to gain mass, then add 250-500 calories to this number, to put you in a surplus. Track your body weight from start to finish, and every two weeks I would weigh myself and see where I am at. If you have gained 1-2 pounds, then progress is being made. If you are still the same weight, then I would increase the total calories by 250 each weigh in until progress is made. Trust me, you will eventually find the sweet spot, unless you have tape worm, then you’re fucked.
What do I actually eat?
Now for the details. Again we are trying to keep things simple here so this is where I tell people the easier the better. For protein intake go with around 1 gram per pound. For carbohydrates these need to stay relatively high for a mass gain phase, I would suggest that about 35%-40% of your calories are from carbohydrates. This puts you at about 25%-30% of calories coming from protein, and another 30% roughly coming from fat. Going back to our 200lb individual example from earlier, here is a sample breakdown.
Calories per day 3000
You can break this down into 4-6 meals spread throughout the day, so at 6 meals you are looking at 500 calorie meals throughtout. Pretty reasonable. Try using this formula out if you are trying to put on mass, and if you need any assistance getting it set up please feel free to reach out and I will help you out.
What is your excuse?
My Last 30 Hours…
I wake up at 4am yesterday to get ready for work. Leave by 5am, get there by 5:45am to start my shift. Work from 6am-10pm, pulled a double which is all too common in my line of work. From here I go home, shower, catch up on orders from the website, answer as many questions as I can, get a bite to eat, and pass out around midnight. Wake up bright and early the next day, get my workout in by 9:30am, which was leg day, you know, the day most people skip. From here I develop content for the website for the next week, send out emails, process orders, follow-up with clients and friends on any help they may need, get orders for the week taken care of through my vendors, and then I cap off the evening with any pick up orders that may be arriving. This mind you doesn’t include any of the home life activities we all have on our plates such as yard work, home improvements, children etc. The point is even with being as busy as I am I still make it a priority to get my workouts in. These are the times when the successful get separated from the average or below average. When you start thinking of reasons why not to do something, or any type of excuse you are toast! Forget it, it’s over. In your mind you have already screwed yourself. Listen guys if you want to change your body, you must make it a priority to get your butt to the gym, and do some work while you are there. Work hard! I promise you if you start to put more emphasis and discipline into getting to the gym, and making it a bigger priority change will happen! You just have to make those initial steps first. I hope this helps give some of you perspective. Please share this rant with someone who you think needs to hear it….Or someone who is always skipping leg day. Either Way! Rant over.
Going to the gym for a lot of us is more than just a task we do to hopefully help get us in shape. Personally, the gym is a way for me to stay connected to certain friends, and is also a phenomenal natural stress relief. But occasionally, it can be beneficial to take a day to re-charge your batteries and let your body have a day to relax. Going to the gym too often can potentially lead to over training, taking us to a point of diminishing returns, especially if you end up hurting yourself. Sometimes less can be more in this case. A few key indicators to pay attention to to notice if you need a day of rest are the following.
Your Grip is Weak- This one is easy and self explanatory. You may feel okay energy wise going in the gym, but when you go to pick up a given weight you normally use the weight feels like it is much heavier than normal. This is a sign you may want to just go do a simple walk on the treadmill and call it a day. Take the day and relax, get a good night’s sleep and get back at it tomorrow.
Your Joints are Talking to You- This indicator is more for the endurance athlete like a runner, or at least more common with runners anyway. Nagging, or achy joints can be a clear sign that you need to take an extra day to rest and recover. Ice down those nagging joints and take it easy for a day.
Energy Levels are low, even after a good night’s sleep- Have you ever slept a good 8 hours only to wake up feeling like someone ran you over with their car? Then as you start your day the initial brain fog you have never seems to dissipate? Yeah me too. I think we can all relate to these days a bit, considering in today’s modern world we are on the go constantly. Sometimes, just a good night’s sleep isn’t enough to recharge our batteries. Giving yourself that extra rest day can be all you need to come out fresh the next day, feeling good, and performing much better in the gym.
Listen to Your Body-One important piece to this topic I want to make sure I stress is paying attention to your body. Only you know how you feel, and you know exactly what I mean. If you are truly feeling weak, or are in real pain do not force yourself into a gym session that may end up leading to injury. But, on the flip side do not use these indicators as excuses either! Remember my post/rant about not “feeling it”. More often than not I will have clients telling me they are having an issue with their knee, or elbow, or they barely slept last night, whatever the excuse may be…..Yet they never called me upfront to let me know, they wait until we are about to begin to say something like this. Why? Because they truly know that they are fine and just don’t “FEEL” like putting in the kind of work today necessary to make change. So in a case like this, you just need to suck it up and get ready to work.