Protein Powders 101

Out of any supplement on the shelves today, there is none that is as misunderstood as protein powder. Now you are likely wondering how something as simple as a protein powder can be so complicated. The good news is that it does not have to be if you understand the different forms and when it is ideal to use each for optimal results. Before I go into what the different types are and how to pick the right one for you, let me first talk about what protein powder is not. It IS NOT a substitute for a lack of effort on your nutrition. Let me repeat that again. It IS NOT a substitute for a lack of effort on your nutrition. Now that this is out of the way lets get into the different forms and when/how to use each.

WHEY ISOLATE: When many think of protein they are likely thinking of whey in isolate from. This essentially is the protein of choice post workout, because it will spike blood sugar levels and will be digested pretty quickly. Now the key here is to ensure that you are eating a meal after this shake, ideally within an hour, otherwise you risk going hypoglycemic and in the end will not maximize the post workout window for absorption of nutrients. Now another time this can be of use is as a added snack during the day, ideally with another meal to follow. Think a pre-meal insulin boost that will just put your body in a better environment to use the meal. I would really only use that method for natural ectomorphs though, as the sugar spike could lead to a little fat gain if you aren’t careful or if you are more susceptible to fat storage.

CASEIN: This right here is more of your slow digesting protein and will not cause as much of a amino/blood sugar spike post ingestion. This right here is better suited for one of two reasons. Number one before you go to bed to keep your metabolism kicking as you sleep (which will aid in both fat loss and muscle growth) and number 2 as a gap filler or a low calorie meal. Now unless you are dieting I do not see any reason to be utilizing this as a meal. For muscle growth you want fast digestion, higher blood sugar spikes and faster absorption so you can eat more throughout the day. I would ideally reserve this protein for one of those two categories only.

WHEY/CASEIN BLENDS: Now here is more of the middle ground of the protein powder world, and that is blends. This is just as it sounds, a blend of fast acting and slow acting protein together. In terms of the in between meals I would highly go for this with most people. You are getting a little spike, not as high as with whey, but still a spike non the less. But you are also getting a slower releasing protein behind it to aid in a slower metabolism boost. So you will have a slight super spike, but you will not really have the overall crash that you would with straight whey because you have the slower digesting casein behind it to slow down the digestion. This is truly the way to go for the in between meal but also for those that skip breakfast or eat a relatively crappy breakfast. Now I would love to say that everyone should eat whole foods for breakfast, but this is a much better option than skipping or a pastry. Think small steps here lol and slowly build from there.

So there you have it, all about the different types of protein and when each one should be utilized. As always kill it and lets go BEYOND JUST BODYBUILDING!!!!

Nothing is ever just perfect!!!!

Man today has been a day!! Last night, my car got stuck in the snow trying to get home from work and I needed to have my brother pick me up in the truck. This was a very unexpected event and one that definitely through a curve ball at me. I had to adjust my work schedule for the next day to deal with this bullshit. This morning we had to go and pick it up and dig the snow out from under the car in order to clear it, now that road had been plowed and was in much better condition than last night. After we freed it, I went and killed it at the gym!!

Now, it would have been very easy to skip. I mean after all I had to eat a meal in my brothers truck before we retrieved the vehicle. Definitely not my ideal scenario, I prefer eating the pre workout meal at home and not having distractions before the gym. Going to harbor freight and digging a car out of the snow on the side of the road was less than ideal. But life happens and sometimes you just have to roll with the punches if you want long term success. You need to be adaptable and understand that things are not always perfect. We are so accustomed to having the perfect setup. To having the perfect supplement stack, to having the perfect pair of shoes, to having the perfect gym outfit. When things get derailed we fail to adjust.

I will admit this workout was one of my better sessions in a long time. I got in a great mental state and let it go. But how many of us would have been thrown off? Thrown off our gym routine, thrown off our diet? Made excuse as to why we can’t, instead of finding ways we can? My answer to that is a lot of us!!!!! A lot of us would fail to push forward when we got knocked back and that my friends is a sign of weakness. A sign that you fail to push through struggle, that you fail to adapt. And if we want any level of long term success, we must adapt and understand that nothing is ever JUST PERFECT!!!

BEYOND JUST BODYBUILDING

Why Personal Accountability is the most important aspect of long term life success

There is truly 1 thing that almost all humans have in common and that is a desire to be successful. Now success can mean different things to different people, but as a whole we want to level up. Now the reality is that leveling up is hard and also involves 1 key thing and that is looking in the mirror and acknowledging that you messed up or seeing your own faults.

This comes down to personal accountability. Are you following through on your diet or are you making excuses. Are you giving your marriage 100 percent or are you slacking? Are you settling for a career you don’t really want? Are you making excuses for being lazy? All these things we can agree are holding you back. Now how many of us can truly look in the mirror and acknowledge our faults? The truth is not many, and that is a problem.

If you are truly looking to level up look in the mirror and admit you fucked up. Stop blaming everyone else for your lack of discipline or you immature attitude. Stop looking for short cuts and face the truth, and that is you are being a pussy!!!!! Can you do better? Can you give more? Can you make changes to move ahead in life? Are you being soft? If the answer is yes, what the fuck are you going to do about it? What changes are you going to make it level up? So stop being a pussy, look in the mirror and get to work.

BEYOND JUST BODYBUILDING

NEW EBOOK is NOW UP!!!!!!

Happy first week of January Yall. The wait is over, and it has taken me a good few months to get around to getting this published!! But, my first and one of many ebooks is now up. As promised this will be one of the most informative books you will ever find on anabolic steroids and other performance enhancement, based on REAL world experience. Everything in this book are things I do or have done. Enjoy

BEYOND JUST BODYBUILDING

New Beyond Just Bodybuilding Underground Handbook Release January, 6!!!!

So the time has finally come for me to release my first of many ebooks. This book is 30 plus pages of everything you need to achieve a killer ass physique and build one hell of a life beyond just the gym. Outlined here are basic beginner cycles, HGH, fat loss agents, nootropics and advanced protocols that I have personally used.

Gone are the days of anecdotal evidence based on arm chair, theorized bullshit and in is the real world application. Everything in this book is based on real world experience based on things that I have personally done and used over the past decade. I will guide you on how you should utilize the compounds to the fullest while remaining as healthy as possible to make this a lifestyle.

So as we go into 2025, look no further than picking up your copy of this today!!! Lets kick some fucking ass this year and take names and look like a Greek God while we do!!

Beyond Just Bodybuilding

Why YOU should set BIG GOALS in 2025

As the new year rolls around and society finally gets motivated again, many will be doing the traditional New Years resolution crap. Not that there is anything wrong with that, because I am all about goals and bettering ones life. But many of these individuals quit when it gets hard, or when motivation drops or when they reach the tiny goal they have set for themselves.

We have all heard the saying, “Set small, realistic goals and take small steps” and to that I say bullshit. That mindset allows for you to become weak, soft and scared to take risks. That mindset allows you to live well below your capability and remain comfortable. That mindset allows you to take the foot off the gas and make excuses for yourself. If you look at anyone that has had any great deal of success in any industry the one thing that they all have in common is they set some pretty lofty goals for themselves. They forget that saying and say fuck it i’m going big. And guess what, they reach a level that many will never get to. They are not superhuman, and as far as I know that are just like you and me. Difference is they give themselves no option to be soft, to make excuses or to falter when things get tough.

They continue to raise the bar higher and higher in everything that they do. They are never satisfied and continually find ways to level up and advance in everything. This goes for the gym, business, relationships and every other aspect of your life. Stop setting realistic goals that lead to realistic, average outcomes. Stop allowing yourself permission to be like everyone else. GO BIG in 2025 and when the year is done you will be proud of what you were able to do, that is until you raise the bar again and level up the next year!!!!!

BEYOND JUST BODYBUIDLING

How to know when to change up your diet

I hate the term diet, because for whatever reason that word seems to instill a sense of fear in people. They panic and think that they will be eating kale and drinking lemon water for the rest of their life. Now in the beginning will there need to be some restriction to get your body moving in the right direction? Well yes, yes there will be because lets face it you got yourself out of shape in the first place and it will take some DISCIPLINE to get moving ahead. Following a structured meal plan will be necessary, no ifs or buts about it. No matter if you decide to do keto (which is absolutely stupid), Mediterranean (still stupid), or a balanced carb cycle approach you will likely see results pretty quick and think oh this is easy I lost 30 pounds in a month.

You think to yourself, I am not hungry and have no cravings, this is great! Well somewhere around 4-6 weeks things halt, you gain back 10 lbs despite sticking to your planned out diet that you found online lol, and think how can this be. Another week goes by and you gain another 3 lbs. By this time you’re scratching your head thinking that maybe if you do intermittent fasting surely that will break the trend. You lose 2 lbs and then gain it back within 2 weeks. You then blame genetics and think that this just doesn’t work for me and quit. Then you try again next year repeating the same trend.

Every single person will reach plateaus at some point in time and the question that is always asked is how do you know when to change things? 2 weeks or 4 weeks or 6 weeks? Well my friends the answer to that is it depends. It depends on 1 factor and 1 factor only and that is………. HUNGER!!!!! Yes hunger, that is the marker that needs to be monitored if you want to be in this long term. Hunger is essentially a signal to your brain that you need food, because your body is burning through everything at an accelerated rate. Your bodies metabolism is firing on all cylinders and that my friends means you will continue moving ahead.

It's when hunger is not there that things are going south. Your body is not burning through what you feed it, is likely storing the food as fat and your weight will begin to climb if you do not change things. And I am here to tell you eating less is not the answer. Your body will store even more fat because now it is receiving even less so it now must store even more to keep itself alive lol. Well coach what should I do? The guru online said that if I eat once a week I will lose weight. Well the guru is also some self proclaimed nutrition expert lol who has only read studies in a text book and has no real world application working with 1000s of clients over a decade plus!!!!! Everything in the fitness realm is individual. Let me repeat that again, EVERYTHING IN THE FITNESS REALM IS INDIVIDUAL!!!!! There is no one size fits all. Adjustments need to be made according to your bodies needs. Maybe its more carbs, maybe its more high glycemic carbs, maybe it higher fats and lower carbs or maybe its a cheat meal 2 days in a row to reset your body. But again its individual based on your bodies needs!

So as we roll into 2025 stop finding the easy way out. Stop trying to copy stuff you read online and thinking it will work. IT DOESN’T because if it did it would not be FREE!!!!!! So there you have it, hunger and hunger only will tell you if you are moving in the right direction and when you need it re-evaluate. Hunger should be a 8/9 minimum first thing in the morning upon waking in the morning. When it dips below that is when your body is starting to slow. You should be hungry!!! Suck it up and do the work. Over and out.

BEYOND JUST BODYBUILDING

Beginner Bodybuilding Fundamentals for Long-Term Progress

Man was it a great time when we first got into the gym!!!! When I first started almost a decade ago, I knew very little about building the ultimate physique other than I wanted to be big and jacked!! And that desire was so strong that it propelled me to make tremendous progress over the years. There was some trial and error along the way of course, but the main principles have and always will remain the same.

• Consistency 

• Food 

• Intensity 

• Repeat 

There we have it, these 4 aspects of the puzzle are the real pieces as a beginner that will lead to long term progress in the gym. What you do not see here is mention of steroids, supplements, a crazy workout program or any other bullshit add on that we have nowadays. After all, they are ADD ONS, and not the bulk of the equation. 

When it comes to consistency, one of the biggest questions that is asked is how many days a week should I train as a beginner? The answer to that really depends on how many days you can realistically stick to long-term, with appropriate intensity and repeat that for a very long time: i.e. months and years. If you can only stick to 3 sessions a week, then that is your best bet. If you can realistically stick to 5 or 6 then that is your best bet. I would say 6 being the max and 5 being the preferred, but it really depends on what you're putting into those sessions and how consistently you can replicate that over time. 

Now comes the food, and we always hear just how important this aspect is to overall progress. Well I am here to tell you that it really is that important. Without food there is no physique, period. You will not grow and I do not care how many supplements you take or how many days a week you train. You will not grow unless there is ample food in the equation. We hear about 6 meals or 5 meals a day, sometimes even 3 and it can get confusing to try and decipher just how much food to be eating for long-term progress as a beginner. The best thing to do is eat until you are full and do this starting 3 times a day, then 4 and then 5. Eating until you are sick of eating, to the point your body tells you no more. That's how you know you are reaching the limit as to what your body can currently handle. Everything in bodybuilding is about getting uncomfortable and slowly pushing the envelope further and further and food is no different.

Now the final aspect is training intensity. You have to be intense and push yourself in the gym if you want long-term progress and that is just a plain fact. You have to train in a way that is challenging, with increasing heavier weights and larger rep ranges. You have to create a need for your body to respond and need to grow. There has to be a reason, just as much as there needs to be the building blocks set in place to allow for the progress. You must break a sweat and you must challenge yourself to or almost until failure. Then go home, recover and eat and repeat for months and years. That my friends are the components necessary to create a physique that stands out as a beginner.

Metabolic Training 101

Metabolic Training is a term that you often hear associated with cross fit!!! Man I hate cross fit, but there are some aspects that we can take away from that style of training and incorporate into our own routines as bodybuilders. The biggest takeaway would for sure have to be metabolic training.

Metabolic training refers to training in a way that allows you to take advantage of maximal improvements in your metabolism by focusing on shorter rest periods between sets and higher volume overall in the workout to stimulate more fat loss. Think of this as a way to HIIT train without the traditional KB swings, cleans, tire flips and all the other exercises associated with cross fit.

Traditionally with the bodybuilder/muscle building split that most of us use, we keep the reps in the 8-12 range and the rest periods around 2 minutes. Well here we will be going outside the box a bit and doing reps in the 12-20 range (sometimes higher) and keeping rest periods under a minute tops to ensure that we keep the heart rate elevated. This will allow us to take advantage of the fat burning benefits that metabolic training can provide, while also allowing us to do the traditional exercises that we have in our split. Now don’t get me wrong, there is nothing wrong with throwing in more cross fit style exercises for variety, we just will not base our workouts off of that.

So here is a way that we can enhance our bodybuilding routines allow us to continue propelling forward and break up the monotony of the day to day grind. BEYOND JUST BODYBUILDING!!!!!

The Mentality YOU need if you want a badass physique!!!!

So you want to get big, strong and jacked as a motherfucker? You want to break necks everywhere you go? You want to be so strong dudes stop their workout to watch your lift? Well good because I sure do! I am not one of these guys who want to be average, I want to stand out from the crowd. I want to rise about this generation of mediocrity crap!!!

Now the biggest question I get asked about getting a badass physique is what do I need to take? Well my friend it actually all begins with your mindset and I am here to tell you that your’s is weak!!!! You see a weak ass mindset is the single most important reason you can’t progress. Your weak ass mindset is the reason you are average, at best. Your weak ass mindset is the reason YOU do not stand out from a crowd. And bullshit if you say you are ok with average, no your not Sally, but you just don’t have a winners mindset so you except you never will be more that the average motherfucker walking around. Well that is not me, I do not want that and I never will.

Back in the day, when they actually had bodybuilding magazines on the checkout counter, you strive to be like the dudes on the cover. You thought to yourself “How cool that would be to look like that one day” at least I know I did. You didn’t say to yourself “man that would be cool but that will never be me”. You never thought that because that is a weak ass mindset. You didn’t say “damn I have to eat 6 meals a day for years, yea fuck that” You just did it because again you had a winners mindset.

You actually believed you could achieve that break neck look and strength, and you just did it. The problem with society is we have been groomed to become pussies. We have been taught average is ok, that mediocrity is ok. I say fuck that I want to stand out and be a winner. I want to be that dude breaking necks, I want to be that dude pulling 500 from the floor. I want that freak factor, and I will tell you guys it will not happen with a weak mindset. IT NEVER WILL!!!!! I will repeat that again IT NEVER WILL!!!!! So you eat your meals, stick to your training religiously and just do it. Why because your a winner and that is what winners do. They do not make excuses why they can not train or eat a meal. They find a way. If they have to train at midnight they do it!! If they have to eat a meal cold, they do it!!! Why because they want to stand out and they have a winning mindset that sets them apart.

So there you have it, mindset and how it relates to building a great physique!!

How To ReComp your Body The Right Way!!!

Losing fat and building Muscle, isn’t that the goal of almost any one of us that steps foot into the gym. Sure we may have other goals, but lets not bullshit we want to look better!!! We want to have more muscle, less fat and overall look more appealing to the human eye.

So many of us have this goal, yet so few achieve it. Well my friends that come down simply to your approach. See you are not approaching the goal correctly in the first place. Thinking that you first need to gain muscle, then you will start “Cutting” is a crock of shit!!! You can do both at the same time, but it all comes down to approach and the factors that you are putting into the equation.

The first step in this equation is nutrition. How are you eating to accommodate this goal. As you have probably read in previous articles of mine in the past I am a huge advocate of the carb cycle approach and how that can get your body moving in either direction. So in the case of someone looking to lean out but keep muscle moving up we would want a carb cycle with a higher protein content to accommodate the added intensity of resistance training to stimulate an environment needed for growth. I would ideally structure lower fat/higher card days around lagging body parts so we can utilize the positive insulin effect of the carbs. Again we want to keep protein stable and a little higher than normal so that as our body starts to lean out, we are able to keep and even build muscle. The type of carb cycle does not matter so much, as long as there are constant changes throughout the week to keep the body guessing. To keep it in a state of insulin sensitivity so that you are positively using all the macro nutrients that come through food.

So now that we see how nutrition plays a role in this lets next talk about training and simply INTENSITY!!! You see way too many people nowadays are half-assing their training. Sitting on their phone, having conversations, not training with intent. And they wonder why they can’t grow. Its because you are training like a PUSSY!!!! You simply are not putting in the work. You are not giving your body a reason the respond and grow.

Now there truly is not a right and wrong way to train. HIIT, Low volume, High Volume, power building, etc , they all work if the intensity is there. But you need to put forth effort with this!! You need to push the sets, keep your heart rate up, bring your body to a state of work!!! We need to create the environment in which our bodies need to get stronger. And that comes from the effort that you are putting forth in the gym and in life!!!!

BEYOND JUST BODYBUILDING!!!!!!

Insulin Sensitivity. Why it’s the most important aspect of fat loss and muscle building!

So you want to get leaner, more toned, gain muscle and look good without clothes?! Good me too!!! You’ve followed every diet out there, you’ve tried every guru’s training program, took every supplement on the market and even tried going to the gym 7 days a week in hopes maybe, just maybe that’s the secret!! Well I’m here to tell you ITS NOT!!!!! The secret lies inside your bodies internal system, Insulin, that’s the secret!!!

So every time you eat your blood sugar rises, insulin is secreted by the pancreas to subsequently bring blood sugar back down to normal levels. The sugar, fats, and proteins in your blood are moved either to muscle cells or stored as fat. Now over time, just like any substance, your body becomes desensitized to insulins effects, aka insulin no longer works as effectively to lower blood sugar and transports nutrients available to fat cells since it’s easier for your body!! See your body wants to do the least amount of work possible!!!

No matter how much you diet after this point, no matter how much you work out, body composition will not change do to the fact insulin isn’t working!! So the key here is resensitizing your body to insulins effects, much the same way you would go off caffeine for a bit because it stops working, we have to reset our body in this sense too! If you don’t you will continue to spin your wheels, which many people do, until they quit then try the same shit again and again, quitting over and over!!! It’s time to get uncomfortable to allow our body to start seeing REAL progress.

Let’s take a different approach, that’s guaranteed to work!!! I will create a different post later on to describe what this process would look like in terms of traditional eating to get your body pushing forward and one that is sustainable for the long haul!!

INTENSITY OVER EVERYTHING

Carb Cycling 101

So we are back with another blog topic on nutrition and how to maximize your physique and energy levels!!! Last post we went over insulin sensitivity and how it directly affects body composition!! We will now dive into the number 1 most effective way to “diet” gosh I hate that term. But yes, the most effective way to eat to maximize insulin sensitivity and your subsequent results in the gym!!!!

Carb cycling, that’s the real secret nutrition hack that will start getting progress rolling in the right direction!!! Essentially we are looking to mix up the amounts of carbs we take in on a regular basis!! Sometimes daily, sometimes every few days!! Again this is super individual to YOU!!!! Now, here are the 2 keys!! On days of higher carbs, fat needs to be low! Again that carb day is needed to reset the metabolism!! The lower carb days we need to increase the fat in order to keep the body burning FAT!!! Go figure eat fat to keep the burning burning fat!!!

Now as the body gets leaner and leaner we must continue to up carbs to keep the body’s insulin resistance low!!!! Aka your body remain sensitive to insulin and can use carbs to increase one’s metabolism (the most important aspect to losing fat). Ever notice the ones who eat the most are generally the leanest??? And those eating 1 time a day are continue to get fatter??? Yea that’s why!! Metabolism and insulin sensitivity!! Over and out!!

INTENSITY OVER EVERYTHING

Why YOU should be doing cardio!!!

Cardio, everyones favorite thing to debate as it realtes to all aspects of your muscle building, fat loss and overall fitness journey. The question that usually comes into play is should you be doing cardio if your bulking, or otherwise in a state of gain? I mean we want to conserve as much unneeded energy to assist in the weight gain process right? Well my friends this could not be further from the thruth. Below I am going to lay out my top 8 reasons that you should be doing cardio no matter your goal.

1. Keeps metablism in check. One of the many benefits of cardio is the subsequent metabolism boosts that come along with it. Cardio helps keep your body burning food at a higher level and allows nutrients to be transported through the body more efficiently.

2. Maintains heart health. This one is pretty self expanitory, but cardio has been well established as a healthy means to a good heart. And your heart is the most important muscle in your body so you definitly should take care of it.

3. Improves brain health. Another great benefit of cardio is its ability to improve overall brain function. This is caused by the increase transport of oxygen through the body and especially the brain. All of these things lead to am improvement in brain function.

4. Happier Mood. Along with the improvement in brain function is an improvement in overall mood. This is due to the increased realase of the feel good chemicals, dopamine and serotonin, that accpompany a bout of cardio.

5. Direct fat loss. Ok so here is another benefit that many of you are seeking, and that is a loss of bodyfat. This is due to cardios ability to directly use fat as an energy source, thus taping into unused fat stores. This is why doing cardio following a bout of weight training, when your body is already in a depleated state, is one of the best ways to help get your body leaner.

6. Strenght gains. Another great benefit of regular cardiovascular training is its ability to indirectly improve ones level of strenght. Because of the increased nutrient transport that accompanies cardio, these is an increase uptake in ones ability to use those nutrients. Now if we can greated use nutrients in our body, we now how more energy to fuel our weight training sessions. And as we know more energy leads to an increase in strength and performance.

7. Improved ability to build muscle. Again this is going to come down to a secondary function as opposed to a primary function. With the increase in nutrient transport and the subsequent energy boost comes better gym performance. And with this greater increase in gym performance is an increase in muscle building ability as well. Think about it, energy goes up, your able to push harder in the gym. If your able to push harder and get more out of your sessions wouldn’t it make sense that your muscle building potential would go up as well? If your able to get a few extra reps for an exercise, recover a bit faster or go up in weight just a tad more, that could definitly be the progressive overload needed ot get progress moving in the right direction.

8. Faster overall gym recovery. So this brings me to my final big benefit of cardio and that is an overall improvement in gym recovery, not only from session to session, but every during sets. Your body is now able to transport oxygen faster and more efficiently, which we know can lead to and improvement in your ability to recover. Think about it, if your body can transport proteins and other nutrients to damaged muscle cells, it would make sense you are now able to recover a tad faster. Alos, an improvement in carb transport during a training session most certainly will incrase your ability to handle overall more volume in a single session. And that will most certainly lead to progress.

So as you can see there are numerous benefits to cardio, not just for your overall gym performance but your overall health as well. So next time you are thinking on skipping your cardio remember these 8 reason you should be doing regular cardiovasuclar training as part of your overall routine.

Finding your why in the gym and in life!!!!

Finding YOUR why, thats the million dollar question that one must answer to truly have purpose and intent with the things your trying to achieve. Without it progress will be subpar and focus can often lack.

When I first started bodybuilding nearly a decade ago I asked myself a simple question, why is getting big and strong important to me. The answer that I came up with was this. I wanted to look in the mirror and be proud of what was looking back. To feel confident and proud of what I was building and the progress that I was making.

Now this extends beyond the gym walls. This should seep into every aspect of your life and be the foundation that your life is built. One thing I like to do daily is write out each morning what I am trying to achieve that day so that I have a clear path for the next 24 hours. What are things I am trying to achieve today, what aspects of my life am I trying to improve. That was I have a clear vision as to what I am working towards on a certain day.

Too often we rely on external factors to influence our day to day actions. We rely on a doctor telling us we need to improve our health to get us to change, or attempt to change becasue again we dont have a clear why. We rely on a family member asking us if we have gained weight to get us to start exercising and eating better, and chances are you will fall off and be back to square one, becase again we don’t have a set WHY!!!!!

So one thing I encourage you to do is sit down and think about WHY are you starting? Why is this goal important to you? Why are you going to stick to this goal? And be as specific and personal as possible. Becasue once you do that you will be able to transform, not only your physique, but ultimatly your life!!! Time to go BEYOND JUST BODYBUILDING!!!!!

Leg Training 101

Leg day, hands down everyone’s favorite day of the week. I am going to give you a little insite into how to get the most out of your leg days to maximize progress. The first aspect that I am going to talk about here is volume.

Now I do not care if your natty, not notty or whatever, the same principles apply. Leg training takes volume and a good amount of it. We want to overload the muscle and create a good amount of blood flow. Remember we use our legs daily so it will take a good amount of stimulus to really get the legs to respond.

Now your probably thinking what exercises should you do? Well that depends on what’s lacking and needs to be brought up. But as a good rule of thumb, we should have an extension exercise, a curl exercise, a squating movement and a press movement. There are many different variations of these so it would be a good idea to mix them up every once and a while.

As for reps, one thing that I like to do is keep the reps 12-20 on the extension and curls, but focus/build up to one top set on the press and squat exercise!!!! Now this is a set you are pushing to complete failure. You are going to war here and you should be gased. Now if you want to add some fillers feel free but the bread and butter is executed.

1. Leg Extensions 5 sets 20 reps down to 12 increasing each set

2. Seated leg curl 5 sets 20 reps down to 12 increasing each set

3. Leg Press 1 top set of 10-15!!!! Complete failure

4. Hack Squat 1 top set of 10-15!!!! Complete failure

5. Lunges 3 sets of 30 per leg (best to find a long alleyway or walkway and use that strech)

DONE!!!!!!! Now its not a bad idea to throw a little bit of cardio into the mix here. Say 20 minutes on the stairmaster!! Overall your legs should be fried here if done right. Rinse and repaet next week either using the same exercises or slightly different.