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الاثنين، 6 يناير 2014

What is the best outdoor winter workout?


The Question: The cold weather is finally here which often means no training outside in the fresh air. What we need is something to cool off growing tempers and more crowded gyms. What is the best outdoor winter workout? Be specific. What makes this the best workout for winter weather? What dangers exist when dealing with the extreme cold and how can you avoid injury or worse? Bonus Question: Have you used this workout and who would you recommend it to? Show off your knowledge to the world! The Winners: EAGLES56 Prizes: 1st place - 75 in store credit. 2nd place - 50 in store credit. To use your credit, e-mail Justin @ justin.podzimek@bodybuilding.com for more info. 1st Place - EAGLES56. The cold weather is finally here which often means no training outside in the fresh air. What we need is something to cool off growing tempers and more crowded gyms. dots Outdoor Winter Workout What Is The Best Outdoor Winter Workout? Be Specific. dots It's cold outside but you've had enough of the crowded gyms. You know you should exercise and are determined to stick with your training to maintain your physique and ultimately reach your fitness goals. The best outdoor workout includes both resistance training and cardio. dots arrow The Winter Workout: dots Warm Up: 5 minutes of light jogging Dynamic stretching 3-5 Rotations Of: 5 Pull ups / Chin ups 20 "reps" per side of Chopping Wood / Shoveling Snow Shovel Snow + Click To Enlarge. Shovel Snow. 20 jumping jacks Click Image To Enlarge. Jumping Jacks. Video: MPEG (755 KB) - Windows Media (191 KB) Extra: Go for a 15-minute hike through the snow. This is guaranteed to work your legs. Cool Down: 5-10 minutes walking Stretching print Click Here For A Printable Log Of The Winter Workout. *Be careful. Avoid any twisting of the spine and never put your back in a vulnerable situation. Proper shoveling technique includes a bend at the knees, scooping up the snow with the shovel, standing up and walking the snow a few steps away before dumping it. Many people injure themselves during the bent rotation while tossing the snow away. I do not recommend any rotational movements to those with pre-existing back problems. Stay safe. dots arrow Other Suggestions For Winter Activity: dots Make a Snow man / Snow woman / Snow fort - You'd be surprised how much energy it takes. It can be a good family friendly activity too. Build A Snowman + Click To Enlarge. Build A Snowman. Go tobogganing. Obviously not for everyone but the marches back uphill make for a good leg workout. Pull a weighted sled through the snow. Go skating. Make sure the ice is thick and will not break. dots The Best Workout? What Makes This The Best Workout For Winter Weather? dots This workout is best for winter weather since it includes an appropriate warm-up, resistance training and cardiovascular activity with a cool down. Related Cardio Articles: Cardio For Fat Loss. - By Darin Steen How Can One Track Their Cardio Progress? - By Topic Of The Week Cardio For Optimal Fat Loss. - By Sam Glauber Other Cardio Articles ... It's not too much to leave you stuck in a chair the next day, but it isn't too little that you feel as if you haven't done anything. After this workout you'll walk away with a sweat and a sense of accomplishment. dots Dangers What Dangers Exist When Dealing With The Extreme Cold And How Can You Avoid Injury, Or Worse? dots Always dress accordingly to the conditions - It's the winter. T-shirts and shorts are no longer an option. Opt for multiple layers, thick warm socks, gloves and a toque. You should still be able to move but you shouldn't be really cold outside. Never attempt exercise without a sufficient warm-up - Exercising stiff muscles increases the risk of injury. Think of your body as a big engine. When you first start the engine, it takes a little while to get going, after a few minutes the engine is ready to go - the same applies to your body. RELATED ARTICLE How Important Is Warming Up? How Important Is Warming Up? Much of the time you will see people stretching out their legs before a run, or stretching out any body part before they train it. It's also popular for people to begin warm-up sets before they really get into the workout. [ Click here to learn more. ] NEVER train when the weather is too rough - Considering going for a run in a blizzard is NOT an option. Don't train alone - Have someone in the area in case something goes wrong. Never train in a completely secluded area as the weather may change and jeopardize safety. Related Injury Prevention Articles: Bicep Tendon Injuries. - By Dr. David Ryan Increasing The Safety Of Sports? - By Athletes Topic Of The Week 7 Steps To Safe Workouts! - By Matt Danielsson Other Injury Prevention Articles... dots Bonus Question Have You Used This Workout And Who Would You Recommend It To? dots Living in Canada, I'm subject to a solid 4 months or more of winter weather. While most people sit inside and put on the 10 pounds they lost over the summer - or on top of the weight they tried to lose - I try to stay active. All the time indoors drives me stir crazy. I've tried this workout and other similar variations. I recommend this workout to those healthy enough to participate in outdoor activities in the cold. Consult a qualified physician before participating in winter activities.
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SHADI GYM : Smart Dumbbell Lifting

SHADI GYM : Smart Dumbbell Lifting: http://shadi-gym.blogspot.com/ The fundamental bodybuilding exercises are considered fundamental because they work. That s...
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Smart Dumbbell Lifting







http://shadi-gym.blogspot.com/

The fundamental bodybuilding exercises are considered fundamental because they work. That said, if you're lifting as a lifestyle, not just as a whim, it's important you learn how to vary the basic moves in not-so-basic ways. This will prevent your workouts from growing stale and less effective, and it can help you lift bigger and better when you return to the classic versions.
http://shadi-gym.blogspot.com/
In this article, I'm showing you how to use what I call "iso-dynamic training" to create a new training stimulus from the staples of your program. Put simply, iso-dynamic training is where, within a set of a given dumbbell exercise, you hold one side in an isometric contraction while the other arm moves through a dynamic (concentric and eccentric) movement. Then, in the same set, you switch so that the side that was doing the isometric moves dynamically.

Sound simple enough? Check out the video to see what I mean.
Why To Hold It

Iso-dynamic movements are overload techniques, like dropsets, assisted reps, or one of my personal favorites, cheat-centrics. These techniques are all ways to subject a muscle group to increased time under tension (TUT), either as a finisher or as a change of pace.

Increasing TUT increases metabolic stress, which is one of the three mechanisms for increasing muscle hypertrophy as described in Brad Schoenfeld's seminal 2010 research paper.1 A 2002 study published in the "European Journal of Applied Physiology" further solidified the link between isometric training and metabolic stress—not that anyone who has ever held a heavy dumbbell out to their side for more than a few seconds needed a study to tell them that!2




In fact, a number of studies over the years have confirmed that isometric training can be an effective means of adding muscle. Its downside is, and has always been, that it's boring to remain like a statue for 5 seconds, let alone 30 seconds or more. Iso-dynamic training allows you to reap the hypertrophy benefits of isometric training, but without the risk of falling asleep and dropping a dumbbell on your foot.

As an additional upside, the iso-dynamic techniques described here you will give you an incredible pump, which researchers Bret Contreras and Schoenfeld concluded "causes both an increase in protein synthesis and a decrease in protein breakdown."3,4,5 But aside from the physiological effect, a well-timed pump can also mean the difference between a top placing and a major letdown at a physique competition. That's why you'll see the athletes I work with doing iso-dynamic lifts backstage!

Here are my six favorite movements to use with iso-dynamic training, along with the shrugs mentioned in the video:
Iso-Dynamic Biceps Curls

Every bodybuilder loves doing curls, but this version will give you a new appreciation for how tough they can be, while helping walk out of the gym with your biceps inflated like Donald Trump's ego. To perform it, hold your isometric arm's elbow at a 90-degree angle, straight out from the body.

On this and all of the other iso-dynamic exercises here, make sure your arm on the isometric side is totally still while the other side moves. Don't let it drop from starting position, no matter how tempting it may be!
Iso-Dynamic Biceps Curl
Iso-Dynamic Shoulder Raises

This is one of my favorite exercises for figure, physique, and bodybuilding competitors to do before going onstage to compete. It pumps up their shoulders and helps them to look like a "delt-a-saurus." (Full disclosure: I stole "delt-a-saurus" from my beautiful girlfriend and figure competitor Jaclyn Gough.)

To perform it, simply lift two dumbbells up to parallel, but only let one drop. After you perform several reps on the dynamic side, switch so your right arm performs the dynamic reps and your left arm holds isometrically.
Iso-Dynamic Rear-Delt Flyes

From a bent-over position, raise both your arms out to the side so they are parallel to the floor, as in a standard rear delt flye. Continue holding your right arm where it is while your left arm performs the dynamic reps.
Iso-Dynamic Shoulder Press

Seated or standing, hold your right arm isometrically in the middle of the range of motion, making a 90-degree angle at the elbow, while your left arm performs a standard, full-range-of-motion overhead press. Once you perform several dynamic reps on your left side, swap arms.
Iso-Dynamic Shoulder Press
Iso-Dynamic Dumbbell Press

Perform the dumbbell press along the same lines as the dumbbell shoulder press. Keep an arm performing the isometric hold at a 90-degree angle, with your humerus (upper-arm bone) parallel to the floor. Don't allow it to droop.
Iso-Dynamic Dumbbell Press
Iso-Dynamic Bent-Over Rows

This is the opposite of the iso-dynamic dumbbell press. Grab a dumbbell in each hand and assume a bent-over rowing position with your torso parallel to the ground. Then perform a bent-over row with both arms. Hold your right arm at the top of the row while you perform normal rows with your left arm. Then switch.
Iso-Dynamic Dumbbell Rows
The Iso-Dynamic Ladder

Because iso-dynamic reps get progressively more difficult, they're perfect for a descending rep scheme such as a 5-4-3-2 ladder. Perform 5 dynamic reps on your right side while your left side does the isometric hold. Then switch and perform 5 dynamic reps on your left side while your right side performs a hold. Repeat the process doing 4 dynamic reps on each side, and then 3 reps.

To finish, perform two reps in a bilateral fashion, i.e., using both arms simultaneously. If you're struggling for mental clarity at the end of the ladder, remember it this way: two arms for two reps.
http://shadi-gym.blogspot.com/
I like this scheme because it's easy to remember and accommodates for accumulated fatigue. As the set progresses and fatigue builds, you perform fewer and fewer reps. The last two bilateral reps also allow you to incorporate a little extra body-English if needed. But be aware that when I say "body English" I'm referring to controlled cheating like I covered in my cheat-centrics article, not the type of cheating that puts your back at risk.
Make it Your Own

Your rep ladder doesn't have always to always start with 5 reps. You could just as easily start with 4 reps and proceed all the way down to a single rep. Or, you may prefer to start at 8 reps and drop down each time by 2 reps, performing an 8-6-4 ladder.

Adjust the reps accordingly as you see fit, because there is no magic rep scheme. This style of training is meant to be a departure from the norm, so do what you need in order to keep it fresh and challenging!

References:

    Schoenfeld BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res. 2010 Oct;24(10):2857-72.
    Kanehisa, H., Nagared, H., Kawakamy, Y., Akima, H., Masani, K., Kouzaki, M., & Fukunaga, T. (2002). Effects of Equivolume Isometric Training Programs Comprising medium or high resistance on muscle size and strength. Eur J Appl Physiol, 87,112-119
    Grant, A. C., Gow, I. F., Zammit, V. A., Shennan, D. B. (2000). Regulation of protein synthesis in lactating rat mammary tissue by cell volume. Biochimica et Biophysica Acta, 1475(1), 39-46
    Stoll, B. (1992). Liver cell volume and protein synthesis. Biochemical Journal, 287( Pt 1)(-HD-), 217-222
    Millar, I. D., Barber, M. C., Lomax, M. A., Travers, M. T., & Shennan, D. B. (1997). Mammary protein synthesis is acutely regulated by the cellular hydration state. Biochemical and Biophysical Research Communications, 230(2), 351-355


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5 Mistakes That Are Costing You


[b][b][b]The profusion of Internet fitness content gets a bad rap. Sure, there's plenty of suspect advice and needless hating, but on the other hand, more people than ever are becoming well versed in the tried-and-true principles of muscle growth.

First and foremost, they lift—a huge step in and of itself, particularly for women. Second, they recognize the crucial roles played by nutrition and recovery. And just as important, they recognize that the key to progress for most beginners is simply following a program, consistently and faithfully, for a few months.

So is that enough? For a while, it definitely is. But then, one day, you are no longer a beginner—you are … drumroll please … an intermediate lifter. That sounds great, but in actuality, it means you have to work harder for muscle gains that previously came relatively easily.

When this happens, a rookie mistake—like not eating enough—can be the culprit. But it's also possible that you need to bring your beginner's programming up to speed with your new body.

Here are five intermediate-level mistakes that can hold you back.
Mistake 1 You Always Train in the Same Rep Range

The claim that muscle growth is maximized in a moderate rep range of 6-12 reps per set continues to be a source of debate in the fitness field. Although this theory is backed by research, evidence on the topic remains far from conclusive. But for argument's sake, let's say that moderate reps are best for gaining size. Does that mean that you should train exclusively in this narrow rep range? The answer is: "No!"
Those that understand muscle growth recognize the crucial roles played by nutrition and recovery.

Training in a lower rep range, such as 1-5 reps per set, maximizes strength development, thereby furthering your ability to use heavier weights during moderate rep training. In this way, you create greater tension in the muscles, spurring additional growth. High reps such as 15-20 per set, on the other hand, help to increase your lactate threshold.

By training your body's ability to delay the buildup of lactic acid, you'll help stave off fatigue when training in the 6-12 rep "hypertrophy range," and thus increase time under tension—another important aspect of the growth process.
Your fix

Optimum muscle development is best achieved by using the full spectrum of rep ranges. Periodize your program so it is built around a moderate repetition protocol, but make sure to include training in both the lower and higher rep ranges.

Although a number of different periodization models work, I recommend a modified linear approach beginning with a strength phase (lower reps), followed by a fairly short metabolic phase (high reps) and then culminating with a hypertrophy phase (the 6-12 range).

When properly implemented, this predictably produces a "supercompensation effect" so you maximize muscular gains and see a peak at the end of the training cycle.
Mistake 2 You Use the Same Exercises Every Day

Most people have a limited number of favorite exercises that are staples in their routine. While it's OK to prioritize these old standbys, they shouldn't be performed to the exclusion of other movements.

Changing up your exercise selection has several important benefits from a mass-building standpoint. For one, it helps prevent the "repeated-bout effect," whereby muscles become accustomed to the
continual use of the same movements, making them increasingly resistant to trauma. Staving off such accommodation allows for greater structural perturbations to muscle fibers. This damage, like time under tension and metabolic stress, has been shown to encourage muscle growth.
Changing up your exercise selection has several important benefits from a mass-building standpoint.

What's more, muscle fibers don't necessarily span the entire length of a muscle and are often innervated by different nerve branches. Thus, exercise variety alters recruitment patterns in the musculature, so all the fibers get smoked.

Think of it this way: Some people like blondes, other prefers brunettes, and you have people who love redheads. Your muscles are greedy and like them all. To keep them happy and growing, you must give them what they want. Even slight variations in the exercises you employ will work the muscles somewhat differently, enhancing results.
Your fix

Employ a diverse selection of exercises over the course of your training cycle. This can be accomplished by switching around modalities, training angles, planes of movement, and even hand and foot spacing.

For instance, on dumbbell curls, say you normally think about holding the handle with your pinky against one end of the bell. To switch things up, perform them with your thumb against the bell. That slight shift will work your biceps in different ways.

The possibilities are almost endless. There is no hard rule as to how frequently exercises should be changed, but a guideline is to do so at least on a monthly basis.
Mistake 3 You Isolate Too Much or Too Little

When it comes to exercise selection, there are two schools of thought. One preaches that the only way to gain muscle is by performing the big lifts such as squats, deadlifts, presses, and rows. The other claims the key to muscle building is isolating muscles with flyes, curls, extensions, and the like.

Who's right? Both camps!
Including a mix of both multi-joint and single-joint movements into your routine can improve both muscle size and symmetry.

This isn't an either-or debate; the two types of movements are complementary. Multi-joint exercises involve large amounts of muscle and are therefore highly effective for packing on mass.

Alternately, single-joint exercises allow for greater targeting of individual muscles—or even portions of muscles —enhancing overall growth and symmetry. Including a mix of both types of movements into your routine can improve both muscle size and symmetry.
Your fix

Structure your routine to include a combination of multi- and single-joint exercises. As a rule, every workout should contain at least one or two "big lifts" and a single-joint move.

But even while working under those categories, recognize that for all practical purposes, you can't "isolate" muscles. The body is designed so multiple muscles will always be active during any movement. You can only target a given muscle so it is more active in a given movement.
Mistake 4 You Always Follow the Straight and Narrow

Typical resistance training routines involve performing straight sets—where you do a set, rest, perform another set of the same exercise, rest, and then continue in this fashion throughout each exercise in your workout.

There's nothing wrong with this basic approach; straight sets can and, many argue, should form the foundation of your routine. But once you've built that foundation, mix things up a bit with some specialized techniques if your goal is continued growth.
Your fix

    Supersets: Perform one exercise followed immediately by another exercise without rest.
    Dropsets: Perform a set to muscular failure with a given load and then immediately reducing the load and continuing to train until subsequent failure.
    Heavy Negatives: Perform eccentric actions at a weight greater than your concentric 1-repetition maximum.

These three variations can be excellent additions to a mass-building routine. They help to induce greater metabolic stress and structural perturbations that can take your muscle growth to new strengths.

Selectively add these techniques into your program, but do so with caution. These techniques should be considered advanced training strategies, and many people have made the mistake of pushing them too hard, too soon. Their demanding nature increases the amount of recovery you'll need, and if you don't get it, you can veer toward overtraining.

So train hard, but limit your use of advanced muscular-overload techniques to no more than a few microcycles over the course of a periodized program.
Mistake 5 You Do Too Much Cardio

It's an understandable goal to increase muscle development while simultaneously reducing body-fat levels. And the way people approach this goal seems, on its face, to be logical. In an attempt to accelerate fat loss, they ramp up cardio while still performing intense resistance training. They stack intensity on top of intensity, don't leave extra room for recovery, and then wonder why their body feels like it's getting weaker rather than stronger.
Adding extensive cardio to an already demanding resistance-training program without factoring in adequate nutrition or rest can point you toward overtraining and bring muscle growth to grinding halt.

Don't get me wrong: Adding some aerobic training to a muscle-building routine isn't necessarily a bad thing. Overdoing it, however, is. The signaling pathways for resistance training and aerobic training are contradictory. Some researchers coined the term "AMPK-PKB switch" to describe the process whereby aerobic training promotes catabolic (muscle-wasting) processes and resistance training promotes anabolic (muscle-developing) processes.

In actuality, the concept of a "switch" is a bit simplistic, since most evidence points to anabolism and catabolism taking place along a continuum. However, there is little doubt that concurrent training has the potential to interfere with anabolism and undermine your ability to build muscle.

What's more, adding extensive cardio to an already demanding resistance-training program without factoring in adequate nutrition or rest can point you toward overtraining and bring muscle growth to grinding halt.
Your fix

If your goal is to maximize muscle, keep cardio at moderate levels. How much is too much? It ultimately depends on the individual; some can tolerate more than others.

A guideline is to limit steady state cardio to no more than about 3 or 4 weekly bouts lasting 30-40 minutes. Alternatively, 2-3 high-intensity interval-training workouts per week should be fine for most lifters.

Just make sure you stay in-tune with your body and be aware of the signs of overtraining.
Overtraining Cues

    Sleep disturbances and insomnia-like symptoms.
    Dramatic changes in your mood, emotions, or energy level.
    Stomach problems.
    Consistently elevated heart rate and blood pressure.

Simultaneous muscle gain and weight loss is far more effective when you're new to lifting and have a fair amount of weight to lose. It becomes increasingly difficult once you've been training for a number of years.

Once you're no longer a beginner, the most effective route is generally to focus on one goal or the other.[/b][/b][/b]
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Blake Went Big !



 When I was 10 years old my dad passed away and left me with a good set of genetics and a desire to build muscle. He was always into lifting but couldn't participate with me due to illness. I looked back at the photos of his lifting days and wanted to be him. I used his photos as motivation to get stronger and healthier. At the time, I didn't realize lifting weights five days per week would instill the healthy discipline that it did.

http://shadi-gym.blogspot.com/

I started lifting weights during my sophomore year of high school in weight training class. At that point, all I knew was basketball. When I realized I wasn't fast or athletic enough to be a college basketball player, I decided to lift and build muscle. It became my new passion and took over my desire to be a good basketball player.
"I'll never forget seeing 154.5 pounds on the scale. That was the point when I decided to get big."

http://shadi-gym.blogspot.com/

The pounds slowly stacked up. From the spring of my sophomore year to the day I graduated from high school, I put on 40 pounds of muscle. I'll never forget looking down at the scale as a skinny sophomore and seeing 154.5 pounds on the scale. It's an image that will be with me for the rest of my life because it gives me motivation. That was the point when I decided to get big.
What workout regimen delivered the best results?

The workout regimen that delivered the best results has been heavy compound lifts with proper form. If you want results, do the same exercises for months and years. The only thing that will change is your intensity. Recovery and nutrition are vital to your success. Spend 5-15 minutes warming up the entire body to stay
injury free.
Day 1: Legs

    Squats Squats Squats
    5 sets of 15, 12, 10, 8, and 6 reps   
    Leg Press Leg Press Leg Press
    3 sets of 10-12 reps   
    Single-Leg Deadlift Single-Leg Deadlift Single-Leg Deadlift
    3 sets of 12-15 reps   
    Lunges Lunges Lunges
    3 sets of 12-15 reps   



http://shadi-gym.blogspot.com/

Day 2: Biceps/Calves

    Dumbbell Curls Dumbbell Curls Dumbbell Curls
    3 sets of 4-6 reps   
    EZ-Bar Curls EZ-Bar Curls EZ-Bar Curls
    2 sets of 6-8 reps   
    Hammer Curls Hammer Curls Hammer Curls
    2 sets of 8-10 reps   
    Barbell 21s Barbell 21s Barbell 21s
    2 sets   

21s Technique: 7 reps of top half of ROM, 7 reps of bottom half ROM, and 7 reps full ROM

    Standing Calf Raise Standing Calf Raise Standing Calf Raise
    10 sets of 10 reps   

 Printable Page   PDF Document

Day 3: Chest

    Dumbbell Press Dumbbell Press Dumbbell Press
    3 sets of 6-8 reps   
    Dumbbell Flyes Dumbbell Flyes Dumbbell Flyes
    3 sets of 8-12 reps   
    Dumbbell Decline Press Dumbbell Decline Press Dumbbell Decline Press
    3 sets of 6-8 reps   
    Superset
    Cable Cross-Overs Cable Cross-Overs Cable Cross-Overs
    3 sets of 8-10 reps   
    Push-Ups Push-Ups Push-Ups
    3 sets of 8-10 reps   

 Printable Page   PDF Document

Day 4: Back/Traps/Rear Delts

    Pull-Ups Pull-Ups Pull-Ups
    3 sets of 10 reps   
    Deadlift Deadlift Deadlift
    3 sets of 6 reps   
    Barbell Rows Barbell Rows Barbell Rows
    3 sets of 8 reps   
    Dumbbell Shrugs Dumbbell Shrugs Dumbbell Shrugs
    4 sets of 12 reps   
    Reverse Pec Decks Reverse Pec Decks Reverse Pec Decks
    3 sets of 15 reps   

 Printable Page   PDF Document

Day 5: Triceps/Abs/Shoulders

    Close-Grip Bench Close-Grip Bench Close-Grip Bench
    3 sets of 4-6 reps   
    Dips Dips Dips
    3 sets of 6-8 reps   
    Skull Crushers Skull Crushers Skull Crushers
    3 sets of 6-8 reps   
    Rope Crunches Rope Crunches Rope Crunches
    5 sets of 20 reps   
    Side Lateral Raises Side Lateral Raises Side Lateral Raises
    5 sets of 15 reps   
    Hanging Leg Raises Hanging Leg Raises Hanging Leg Raises
    5 sets of 15-20 reps   

 Printable Page   PDF Document

Day 6 & 7: Off

Amateurs Of The Week Main Page
Amateurs Of The Week
Bodybuilding.com honors amateurs across all categories for their hard work, dedication, and great physiques. Learn how our featured amateurs built their bodies and hit their goals!
What nutrition plan fueled your body?
Meal 1

    Eggs Eggs
    4 eggs
    Whey Protein Whey
Protein
    1/2 serving
    Oatmeal Oatmeal
    1 cup
    Banana Banana
    1 banana
    Strawberries Strawberries
    1/4 cup
    Coconut Flakes Coconut Flakes
    1 tablespoon

Meal 2

    Raw Oats Raw Oats
    1 cup
    Milk Milk
    14 ounces
    Whey Protein Whey Protein
    1 serving
    Banana Banana
    1 banana
    Natural Peanut Butter Natural Peanut Butter
    1 tablespoon
    Spinach Spinach
    1/2 cup

Meal 3

    Grilled Chicken Grilled Chicken
    6-8 ounces
    Brown Rice Brown Rice
    1 cup
    Olive Oil Olive Oil
    1 tablespoon

Meal 4: Pre-Workout

    Raw Oats Raw Oats
    1 cup
    Milk Milk
    14 ounces
    Whey Protein Whey Protein
    1 serving
    Banana Banana
    1 banana
    Natural Peanut Butter Natural Peanut Butter
    1 tablespoon
    Spinach Spinach
    1/2 cup

Meal 5: Post-Workout

    NOW Dextrose NOW Dextrose
    50 grams

Meal 6

    Steak Steak
    6-8 ounces
    Brown Rice Brown Rice
    1/2 cup
    Spinach Spinach
    1 cup
    Olive Oil Olive Oil
    1 tablespoon

Meal 7

    Greek Yogurt Greek Yogurt
    1/2 cup
    Whey Protein Whey Protein
    1 serving
    Almonds Almonds
    1 tablespoon


What supplements gave you an edge?
With Meal 1, 2, & 7

    Optimum Gold Standard 100% Whey Optimum Gold Standard 100% Whey

Pre-Workout

    Optimum Essential AmiN.O. Energy Optimum Essential AmiN.O. Energy
    Optimum Gold Standard 100% Whey Optimum Gold Standard 100% Whey

Intra-Workout

    Bodybuilding.com Platinum Series AMINO RECOVERY Bodybuilding.com Platinum Series AMINO RECOVERY

Post-Workout

    NOW Dextrose NOW Dextrose
    Bodybuilding.com Foundation Series Creatine Monohydrate Bodybuilding.com Foundation Series Creatine 3000
    Universal Nutrition Animal Pak Universal Nutrition Animal Pak


How did your passion for fitness emerge?

I love fitness because it takes money, time, and effort, and at the end of every day you look yourself in the mirror and know it was worth every penny. No matter what goes wrong during your day, you know that when most people are drinking beer or eating ice cream, you're headed to the gym.
What/Who motivated you to be a fitness guru?

My dad always lifted weights. I've met many people who talked about how hard he trained. It was instilled in me to be like him. I wouldn't call myself a fitness guru, but I love to lift weights.
Where did you go for inspiration?

There are days when your body is lazy and your mind doesn't want to get anything done. On those days, I prayed on my way to the gym and thanked God for the ability to walk much less be able to go lift weights. You don't know what you have until it's gone. I never want to take my health for granted and thank God for it as much as possible.
"Consistency is my favorite word. It's the difference between success and failure."
What are your future
fitness plans?

My future plans are to reach my genetic potential and be as healthy as possible. I plan to be a college football strength and conditioning coach and be a leader for young college football players. As far as competing goes, if the situation arises I will compete and get into bodybuilding shows. For now, it's all about the weight room and staying healthy.
What is the most important fitness tip?

Consistency is my favorite word. It's the difference between success and failure. Be consistent in your proper training, nutrition, and sleep and you'll be successful.
Who is your favorite competitor?

Jeff Willet is my favorite competitor because he chose to stay natural no matter what. He's an example of someone who reached their genetic potential. Not to take anything away from other bodybuilders, I just believe it's harder to stay natural because the results are much slower and more limited. I would like to meet Jeff someday.
How did Bodybuilding.com help you reach your goals?

I always tell younger guys who ask me questions to do their research. Bodybuilding.com was my research. I've spent more than 100 hours reading Bodybuilding.com articles in my early days. The biggest help is their supplement prices and deals. You cannot expect people to pay an arm and a leg for some supplements. Bodybuilding.com offers the best price on every product I buy.
Blake's Top 5 Gym Tracks
http://shadi-gym.blogspot.com/

    "Have Faith In Me" by ADTR
    "Over My Head" by ADTR
    "Great Day To Be Alive" by Travis Tritt
    "Thank God I'm A Country Boy" by John Denver
    "It Goes Like This" by Thomas Rhett

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السبت، 4 يناير 2014



Calling all overwhelmed newbies: you want real muscular development and real results? Well, you can stop watching infomercials - the latest high-tech machines are just pulleys, straps and broken promises you do not need.
You can get Marine Corps arms, MMA-champion legs and superhero abs from 50 basic exercises.
No, I'm not a quack, and I didn't say 500 exercises, just 50. If you combine them correctly and implement one top-secret weight-training strategy, these 50 classic lifts will transform your body. What's the secret weapon? Pyramid sets.
If you're just starting out, don't let the terminology turn you off. Pyramid sets work like this: start your first set with a weight that allows you to complete 12-to-15 repetitions of the movement. With your second set, choose a heavier weight that allows you to only complete 10 reps. Finally, on your third set, choose an even heavier weight with which you can only complete 8 reps.
Pyramid sets are instinctual. With every set you'll get more pumped and want to push yourself even further. So it makes sense that you'll reach for a slightly heavier weight.
By the time you get to your third set of deadlifts, you might only make it to 8 reps while still using the same weight as your second set. The whole point of pyramid sets is to force yourself into new territory and demolish your muscles. No matter what weights you use, complete the recommended number of reps per exercise.
I combined 50 basic exercises into 12 weeks of workouts which will change your life. It's the easiest program you'll ever follow AND it's the most effective, especially for beginners.
There are 6 simple rules to read first, and then 3 phases of workouts. You will follow each phase for 4 weeks. There's nothing much else to say about this program, except it works. And after 12 weeks, you might need a new wardrobe to fit your new muscles.
Change your physique, your wardrobe, and your life.

Change your physique, your wardrobe, and your life.

Rule 1: Warm up before you start lifting weights.


Option 1: Choose 5-to-10 minutes of moderate cardio such as a light jog, stationary bike or classic calisthenics (jumping jacks, high knees, push-ups, dips, jump squats, etc.).
Option 2: Do one set of an exercise for each body part you work each day. Use a weight you can lift with light to moderate strain and do 15-to-20 reps. For example: on your chest/biceps/triceps day in the gym, perform one set of dumbbell bench press, one set of dumbbell biceps curls and one set of seated overhead dumbbell triceps extension. Complete these sets with little to no rest before you start your workout.

Rule 2: Focus on exercise form.


It's not organic chemistry or a heart transplant, but in the world of fitness, form is just as critical to survival in the gym. The basics are: don't swing the weights, isolate the correct muscles for each exercise and remember to breathe.

Rule 3: Workout with a partner or ask someone to spot you.


Training with a partner is not only safer, but ten times as fun and one-hundred times as effective. You'll end up pushing yourself harder and breaking down the caution tape around your safety zone. Working harder=better results, instantaneously.

Rule 4: Rest up.


You should lift heavy enough that you want to take a break, but don't abuse your rest periods between sets. You shouldn't need to rest longer than 90 seconds between sets, but try to keep it to 60 seconds.
Rest days are your other chance to recover. Use them wisely, eat well and let your muscles recover. Recovery is the foundation of muscle development.

Rule 5: Do cardio 3 times per week for 25-to-30 minutes.


It's your choice of cardio, moderate or interval training. Try to separate cardio sessions from your weight training workouts, because you'll want to have max energy when you work with iron.
Cardio Queen: She breaks a sweat, it breaks your heart.

Cardio Queen: She breaks a sweat, it breaks your heart.

Rule 6: Get your diet in the zone.


Even as a beginner, you know deep down that diet is going to be a critical factor to get the results you want. So, get in the zone. Eat mostly natural foods. Have a meal or snack every 3 hours. Keep sugars low. Increase your clean protein intake from chicken, turkey, protein powder and fish. Balance each meal or snack with vegetables, fruits, whole grains/complex carbs, protein and healthy fats.
That is a traditional healthy diet. Calorie counting isn't as important with this workout plan because it's not a strict fat-loss program. When you eat clean, unprocessed foods, you can actually eat more and avoid fat gains.

Phase 1: Gentlemen (and Ladies), Start Your Engines

Duration: 28 days
Workout Split: 3 days per week - Monday, Wednesday and Friday
Repetitions: Pyramid sets, reps vary
Rest: 90-second maximum rest between sets
Monday: Chest/Triceps/Biceps/Abdominals

Chest:

Triceps:

Biceps:

Abdominals:

print Printable Page PDF PDF Document

Tuesday: Rest
Wednesday: Back/Shoulders/Abdominals

Back:

Shoulders:

Abdominals:

print Printable Page PDF PDF Document

Thursday: Rest
Friday: Quads/Hamstrings/Calves/Abdominals

Quads:

Hamstrings:

Calves:

Abdominals:

print Printable Page PDF PDF Document

Saturday/Sunday: Rest

Phase 2: Switch into High Gear

Duration: 28 Days
Workout Split: 4 days per week - Monday, Tuesday, Thursday and Friday
Repetitions: Pyramid sets, reps vary
Rest: 90 seconds maximum rest between sets
Monday: Back/Abdominals

Back:

Abdominals:

print Printable Page PDF PDF Document

Tuesday: Shoulders/Triceps/Abdominals

Shoulders:

Triceps:

Abdominals:

print Printable Page PDF PDF Document

Wednesday: Rest
Thursday: Quads/Hamstrings/Calves/Abdominals

Quads:

Hamstrings:

Calves:

Abdominals:

print Printable Page PDF PDF Document

Friday: Chest/Biceps/Abdominals

Chest:

Biceps:

Abdominals:

print Printable Page PDF PDF Document

Saturday/Sunday: Rest

Phase 3: Fire-up the Nitro Jets

Duration: 28 Days
Workout Split: 4 days per week, Monday, Tuesday, Thursday and Friday
Repetitions: Pyramid sets, reps vary
Rest: 90 seconds maximum rest between sets
Monday: Back/Abdominals

Back:

Abdominals:

print Printable Page PDF PDF Document

Tuesday: Shoulders/Triceps/Abdominals

Shoulders:

Triceps:

Abdominals:

print Printable Page PDF PDF Document

Wednesday: Rest
Thursday: Quads/Hamstrings/Calves

Quads:

Hamstrings:

Calves:

print Printable Page PDF PDF Document

Friday: Chest/Biceps/Abdominals

Chest:

Biceps:

Abdominals:

print Printable Page PDF PDF Document

Saturday/Sunday: Rest

CURVEBALL:

Spice up your scheduled training with this full-body circuit.
Perform 1 set of 10-to-12 repetitions for each exercise with no rest in between. Once you complete all 10 exercises, rest for 2-to-3 minutes and repeat the circuit 2 more times.
Full-Body Circuit
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