The Rewired Trainer is all about making fitness work seamlessly with your life. You work out during the work week, and you rest during the weekend. Use this time as an opportunity to catch up on life and engage in the best kind of “active rest,” whatever that means for you.
Maybe it’s a hike with your friends, a bike ride to the library with your family, or tug-of-war with your dog. Maybe just walk to the store instead of driving. What you do is up to you. Just make sure you enjoy it!
There’s another advantage to having both Saturday and Sunday free: You can use one of the days to make up a missed workout from earlier in the week. Maybe you were busy, had to travel, or an emergency came up. This is your pass—no questions asked!
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For vegetarians or vegans on the quest for more muscle, getting enough protein every day can be a challenging task. You can down only so many pea or brown rice protein shakes before the blender blahs set in. That’s why I came up with this high-protein tofu dinner recipe! It’s delicious, healthy, vegan-friendly and will help you build muscle. All in all, it’s a recipe full of win.
Pair this recipe with your favorite carb source. I poured the tofu over jasmine rice and garnished it with some green onions, dragon fruit, and pineapple. Yum.
After you make this, let me know how it turned out in the comments section below.
Every Venice, California stalwart has a story about the first time they met Arnold. Vince Gironda famously called him either fat or, more kindly, “a vast untapped reservoir of unused tissue,” depending on who you ask. In his autobiography “Brothers of Iron,” Joe Weider recalls being similarly nonplussed when meeting Arnold in the flesh in 1968, seeing impressive size, but not much in the way of definition, proportion, and posing skills.
“I saw the stuff that made our people overseas so excited, but nothing jumped out at me,” he recalls. “To be blunt, I thought Arnold was overrated.” Everything changed when he saw Arnold staring longingly at the Mr. Universe trophy backstage at the Mr. Universe contest later that year. “He kept looking, in a trance, and his eyes lit up with desire like I’d never seen,” Weider writes. “Pure longing filled every cell in his body. I could see it as much as feel it. He could have been a knight of old seeing the Grail or a saint having a vision of the Kingdom of God.” Recognizing Arnold as a “fellow true believer,” Weider called over a photographer to capture the moment when he realized that he “just found something terrific.”
“‘Arnold had the genes to be the best in the world. But the spirit, not the body, set him apart.'”
“Nothing in the world would keep him from grasping what he wanted,” Weider writes. By that time I’d seen enough of his physique to know that nothing would hold him back, physically speaking. He had the genes to be the best in the world. But the spirit, not the body, set him apart.”
Today, let your spirit guide your body through this intense workout.
Arnold is famous, among countless other things, for his powers of visualization. Most famously, he wrote in “The Encyclopedia,” “In my mind I saw my biceps as mountains, enormously huge, and I pictured myself lifting tremendous amounts of weight with these superhuman masses of muscle.” Just as compelling, in the “The Education of a Bodybuilder,” he obsesses over his idol Reg Park to the point that “in my mind, I could actually see myself standing in Reg Park’s body.”
It can be easy to read those stories and think of Arnold as a dreamer or an artist, but according to Bill Dobbins, co-author with Arnold of “The Encyclopedia of Modern Bodybuilding,” to do so overlooks what made the Oak such an unparalleled success: his pragmatism. “Working with Arnold … has taught me the truth of the saying, ‘Seeing through the game is not the same as winning the game,'” Dobbins told Bodybuilding.com in an interview in 2007. “The so-called ‘artistic’ mind is prone to try and understand what the underlying reality of a situation is. Arnold is more interested in understanding the literal reality and figuring out how to achieve his goals in any given situation.”
Case in point: the 1970 Mr. Universe competition, where Arnold faced off unexpectedly against his hero Park. “I thought he was on my side!” Arnold recalls in his autobiography “Total Recall.” His adult accomplishments now head-to-head with his childish dreams, Arnold held firm to the blueprint: “When a reporter make me how it would feel to compete against the greatest Mr. Universe ever, I lost my usual happy-go-lucky attitude. ‘Second greatest,’ I corrected him. ‘I’ve won the title more times than him.'”
Arnold left with the crown that day, saying, “A few years earlier it might have been different, but now it was my turn to be king.” Tackle today’s workout and get your own crown.
Six workouts—that’s all that remains of the Blueprint trainer. If this were “Pumping Iron,” you’d be down in Pretoria, South Africa, fighting off jetlag and trying to squeeze in workouts while sizing up your competition.
Why not take this opportunity to watch the landmark bodybuilding documentary one more time? Invite over your training partner, or perhaps just your family and friends who are wondering where you’ve been for the last two months. They know Arnold the movie star, politician, and public figure. But if they don’t know Arnold the bodybuilder yet, it’s time they get introduced.
One often overlooked element of the 1960s and 70s era of bodybuilding is that it was the dawn of visible abs among the bodybuilding elite. Take a look at Bill Pearl when he was Mr. Universe in the early 1950s, and again when he was Mr. Universe in the late 1960s and early 1970s. In his later years, he had them. Take a look at Serge Nubret when he won Mr. Olympia unopposed in 1968—he had them. On the other hand, young Arnold, the powerlifter and aspiring bodybuilder, didn’t have them—not until he started training abs daily, anyway.
“Abs every day” is one of Arnold’s best-known training mantras, but it’s not his best-loved. It gets criticized by many, but for every one of these critics, another will say it works wonders. No matter where you ultimately come down on the debate, you can now speak from experience. Over the last seven weeks, you’ve experienced Arnold-style abs in the form of endless reps of decline sit-ups, leg raises, and today’s special, cable crunches. But don’t let the sheer volume lead you to neglect the most important part of the movement: the squeeze! Arnold was insistent that the peak contraction be held during each and every rep, particularly in the cable crunch.
This is the abdominal equivalent of a double biceps pose. Hit it hard enough to make you feel it tomorrow on your rest day.
There’s one classic Arnold technique that hasn’t been mentioned so far in this blueprint program, which is isotension training. You probably know it by another name: flexing. It’s not here because it’s difficult to quantify the way that Arnold did it. It was simply a constant presence in his workouts. He recommended flexing during rest periods, after training, and of course, he spent plenty of time doing it during posing and competition. For him, this was performance practice, but it was also a crucial component of having mastery of his body and maintaining the mind-muscle connection.
“It isn’t enough to have big muscles; you have to be able to control them as well, and that’s something you have to learn,” he wrote in “The Encyclopedia of Modern Bodybuilding.” “A bodybuilder who poses and flexes in the gym, watching himself in the mirror, is engaged in a very important part of his workout.”
Range of motion, heavy weight, and progression are crucial. They always have been and always will be. But don’t forget about the power of pure, unadulterated tension!
Technique: 1-10 Method After 1-2 warm-up sets, choose a weight that you’re only able to lift for 1 rep. After you perform that 1 rep, take just enough weight off to perform 2 reps. From there, do the same for 3 reps and 4 reps, going all the way up to 10 reps. This is brutal because you take no rest between sets. The only rest you get is when you’re unloading the weights. I loved this technique, and it’s a total shock to the muscle.
You probably know your height, weight, body fat, 1RM, and the circumference of every muscle group you could figure out how wrap a tape measure around. But do you know your fitness personality type? Take this five-minute test and see where you fit in on the Rewired fitness scale! Once you know your unique fitness hurdles, you can transform your weaknesses into strengths and get fit for life.
Because there is always new research and information regarding physique building and fitness, Jim likes to test nutrition and supplementation variables on himself. Through his years of research and self-testing, Jim knows exactly which macros will produce the best results. Here’s his nutrition regimen!
Jim Stoppani, PhD, Fitness 360 Watch The Video – 17:54
“Overall, my nutrition philosophy is high protein,” says Jim. “Muscle is made out of protein. In order to build muscle, you have to eat more protein. When you eat so much protein, you can eat fewer carbohydrates because the protein is also providing energy.”
Jim bases much of his diet plan from favorable research findings. For example: “Research has shown that people who eat whole eggs (at least three yolks per day) gain more muscle and strength than people who are eating just the whites.” Jim also eats beef once per day for its muscle-building benefits and salmon for the uber-important omega-3 fatty acids.
“‘In order to build muscle, you have to eat more protein. When you eat so much protein, you can eat fewer carbohydrates because the protein is also providing energy.'”
He’s also a Greek yogurt fan: “It has high casein content, which is a slow-digesting protein. I like to mix a cup of Greek yogurt with a scoop of whey protein. It tastes like pudding, and you’re getting fast-absorbing protein and slow-absorbing protein at the same time which helps extend your anabolic effect so you can build muscle better.”
As for carbs, “I give myself a high carb day once per week,” he says, “which keeps my metabolic rate up and allows me to eat foods that I might be craving. It’s a fairly consistent diet year round. I like to eat frequently; I get protein every few hours so I can avoid protein breakdown.”
Bodybuilding diets can be monotonous, so Jim finds creative ways to make food taste better. “I use a lot of fresh spices like garlic, basil, and things like that,” he says.
One of many memorable training scenes in “Pumping Iron” is when Arnold and Ed Corney trade off sets of heavy squats, adding weight and reps for what seems like an eternity. Arnold pushes through placidly, while Corney grunts and roars in pain. He seems ready to break, but Arnold prods and goads him to continue.
Arnold and Ed Corney Watch The Video – 2:03
“It was just awesome,” Corney recalled of the workout in an interview with Bodybuilding.com in 2008. “We were doing 15 reps. We started at 135, put a quarter on and did 15 more reps, a quarter off and another 45 on, 15 more reps, another quarter on. We just kept going until we got to 315, 345. Now we are doing 5 sets of 15. Your legs are like rubber.
“I got 13 and he said, ‘Come on, Eddie. Time to get serious now. Two more, no matter what.’ He pissed me off, and that’s when I said, ‘God damn!’ You know how an automobile responds when it goes uphill: that chug, chug, chug slowing down. And that is exactly what I did. You do or you don’t. I did.”
Arnold was insistent, both in the film and throughout his career, that the last few reps beyond “the pain barrier” were where muscle growth really happened, and where champions were made. Corney would go on to earn second place in the under 200 in Pretoria that year, losing only to Franco Columbu, another of Arnold’s training partners. Gold’s Gym once again set the standard for the rest of the world to follow.