Tag Archive | "bench"

Full-body succession workout

Designed to faciliate optimal body composition to burn maximum calories, this workout will help you build strength and tone.

The circuit training component targets muscular endurance and improves cardiovascular fitness by working the heart and lungs at a higher rate. It involves performing one set of each exercise with little or no rest in between until all the exercises have been completed.

 “Traditional-style (succession) strength programs are when all sets of the first exercise are performed before progressing to the next exercise,” says trainer Nichelle Laus.

“By adding a succession routine to your current full-body circuit, it will help in maximising your strength and adding lean muscle mass.”

 When choosing your dumbbell weight, err on the heavy side. “Succession programs generally use higher weights than circuit training,” Laus says. “This is key to building metabolically active lean tissue.”

 What you’ll need:

» Workout bench

» 1 set of medium to heavy dumbbells

What you’ll do:

For Day 1 

Start with the Upper Body exercises. Perform one set of each exercise, then move on to the next exercise without rest. At the end of the Lower Body exercises, rest one minute, then repeat for a total of three circuits.

For toning, aim at 12 to 15 reps for each exercise.

For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise.

For Day 2 

Start with the Lower Body exercises. Perform one set of each exercise, then move on to the next exercise without rest. At the end of the Upper Body exercises, rest one minute, then repeat for a total of three circuits.

For toning, aim at 12 to 15 reps for each exercise.

For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise.

For Day 3 

Start with the Upper or Lower Body exercises. Complete three sets of the first exercise before moving on to the next. Repeat until all the exercises of the Upper and Lower Body exercises have been completed.

For toning, aim at 12 to 15 reps for each exercise, resting 60 seconds in between sets. For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise, resting 90 seconds in between sets.

Exercises:

Upper Body

•Shoulder Press

•One-Arm Dumbbell Row

•Alternate Incline Dumbbell Bicep Curl

•Bench Dips

•Decline Push-ups

Original source:

Full-body succession workout

Posted in Aerobics, Bodybuilding, Personal Fitness Training, Training Methods, Weight TrainingComments Off on Full-body succession workout

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Ryan Hughes’ Power Pecs Chest Workout

 

Back when I only had 135 pounds on my 6-foot-1 frame, I had to deal with the usual labels: ectomorph, hardgainer, skinny kid. I didn’t care for those words then, and I don’t like them any better now.

I used weights to change my physique. I love to train heavy, I love to move quickly, and I love the pump I get from high volume. I put all three of these elements into each workout I do, and I couldn’t ask for better results.

Today’s chest workout is no different. It combines a fast pace to keep your heart rate up, high volume for an insane pump, and heavy weights to make you stronger.

When you put each of these pieces together, you end up with a max-effort workout that will challenge all aspects of your fitness level.

Let’s get it done!

Power Pecs
Watch The Video – 11:11

One of the toughest aspects of this workout is the mental game. Your body will always have that extra rep, or that extra set, but you have to find the mental energy to get it done. I may not be the biggest or strongest guy in the gym, but I guarantee no one can outwork me.

If you’ve never done this type of training before, you might find it difficult. If you fail, put the weight down and give yourself a little break before you finish the set. You want the shortest rest periods possible, but do whatever you need to get the work done. Never give up on a set.

A lot of guys tell me that they want to build the best physique ever. I think that’s the wrong approach. Don’t focus on being the best ever, focus on building your best physique ever.

Max out what you can do. If you constantly compare yourself to everyone else, you’ll sell yourself short. Hit this workout with all you’ve got and reap the personal rewards.

Program Notes

Incline dumbbell press

I like to do a couple warm-up sets before starting the first heavy set. Don’t go too heavy on the warm-up because you’ll wear yourself out. Eighty total reps is a lot of reps, so you have to keep an eye on muscular endurance. This is a chest marathon.

I start with 75-pound dumbbells for the first warm-up set and then go up to 85 pounds for the second. When I start my working sets, I go up to 100 pounds. Don’t worry about what I’m doing, though. Pick a weight that’s challenging for you.

This style of training is mentally draining. Dig deep and do your best on those last couple sets. If you need to rest-pause to hit the total rep count, do it, but make sure you finish every single rep.

Hammer strength chest press

You can do these with whatever grip you prefer. Challenge yourself with the weight and then increase it every set. You might feel like you’ll never get those target reps, but trust me—I’ve been doing this long enough. One way or another, the reps will come.

Hammer Strength Chest Press

 

Reverse-grip barbell bench press

Use lighter weight for this exercise and focus on the contraction—squeeze on each and every rep. You want to push until you can’t go anymore. Crush the barbell with your grip and engage your mind-muscle connection.

If you fail on this exercise, don’t panic. Let the weight briefly sit on your chest, reverse your grip back to normal, and press the bar back up.

Pec deck

Make sure you don’t round your shoulders forward: Keep your chest high and maintain a good arch in your lower back. Focus entirely on the chest and squeeze.

Pec Deck

 

Incline dumbbell flye

Get as much as you can out of this exercise. Stretch nice and wide at the bottom of each rep, and squeeze at the top for a full contraction. Don’t go too heavy or you’ll round your shoulders forward. Keep the tension entirely on your upper chest.

High cable flyes

We’re doing 100 total reps, so do as many reps as you can per set and as many sets as you need to get to 100 reps. I usually do four sets of 25 reps.

High Cable Flyes

At the end of the workout, you’ll be exhausted. You may want to give up and walk out. But at the end of the day, you always have those extra reps and extra sets in you. Leave them in the gym.

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Ryan Hughes’ Power Pecs Chest Workout

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Ryan Hughes’ Power Pecs Chest Workout

Jogging-Treadmill

James Grage's Rewired 9-Week Fitness Trainer – Day 10, Chest

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Many people approach abdominal training the way they approach cardio: as an afterthought, tossed in at the end of the fun parts of a workout. Can you burn some fat and strengthen your abs this way? Sure. But James Grage believes there’s even more benefit to be found in turning your workout upside down, and using classic abdominal movements like planks and side-planks as part of your warm-up.

Every day, you’ll use a core-intensive movement as part of your warm-up, including today’s intense superset of isometric wiper push-up and push-up-to-side-plank. Both of these dynamic movements will get the blood pumping to your chest, shoulders, and abs, open your shoulders, and get your entire upper body ready to move serious weight in the bench press!

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About The Author

James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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James Grage's Rewired 9-Week Fitness Trainer – Day 10, Chest

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on James Grage's Rewired 9-Week Fitness Trainer – Day 10, Chest

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Arnold Schwarzenegger Blueprint Trainer Day 53

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Over the last eight weeks, you’ve done 15 chest and back workouts, and taken only 7 rest days. No matter if you’ve been splitting them into two-a-days or taking your medicine all at once, by now, you have a very good idea of the level of intensity that Arnold utilized just to keep moving forward. He waged a constant battle between perceived exhaustion and actual physical exhaustion, and he knew every trick in the book to defeat the former. It can seem like a religious experience in the heat of the moment, but Arnold knew how to keep emotions from getting as heavy as the weights. Here’s how he responded in an interview with the men’s magazine “Oui” in 1977, when asked if Gold’s Gym was like working out “in a temple:”

“Yes and no. There’s often a point where you say, ‘It’s getting too intense here.’ Your partner might be a little scared of the next set because you’ve been pushing him too hard, so you’ll crack a joke and go over to somebody else and bullshit a little. Then you talk him into it. The best example I can think of was one day when Franco Columbu walked into the gym, went down into a squat with 500 pounds on his shoulders and couldn’t come back up. Someone had to lift the weight off. I reminded Franco that four people from New York were watching the great Franco Columbu, the world’s strongest bodybuilder, crashing down under a mere 500 pounds.

‘Franco,’ I told him, ‘this is very embarrassing. There are a lot of people here watching and they think that the muscle magazines are all bullshitting.’

“He looked around and started breathing heavily, so I pushed it further. I bet him $20 in front of everybody that he couldn’t do another repetition and then offered an additional $50 if he could go on and do eight reps. ‘Bullshit!’ he screamed. ‘I did it a few weeks ago and I can do it again.’ Out of the door he went, took a few deep breaths and came back to do 10 repetitions with the same weight-not 8 but 10.

“Do you think his body changed? No; his body was the same, his power was the same, but he was motivated. He ripped the weight out and just started going up and down as if there were no end, as if he were going to do 50 repetitions.”

Harness the intensity and make today’s workout count.

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About The Author

Check out these awesome articles by some of the best writers in the industry.

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Arnold Schwarzenegger Blueprint Trainer Day 53

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Arnold Schwarzenegger Blueprint Trainer Day 53

<div id="DPG" webReader="100.162107005"><div class="side-bar" webReader="-14.8372093023"><div class="c15"><img src="images/2014/ben-lee-transformation-vitalstats.jpg"/></div><p><strong>Name:</strong> Ben Lee<br /><strong>Email:</strong> <span class="c16"><a href="mailto:benlee526@gmail.com">benlee526@gmail.com</a></span><br /><strong>BodySpace:</strong> <a href="http://bodyspace.bodybuilding.com/benlee526/">Benlee526</a><br /><strong>Location:</strong> Glendale, Arizona</p></div><h3 class="article-title">Why I decided to transform</h3><p>I grew up being active and played high school sports. I always had free time to engage in physical activity. As I became more engulfed in college, marriage, and my career, time to myself became rare. After I got married, I gained 30 pounds in the following months.</p><p>Life started to get stressful and my body reacted to my environment. Food became stress relief. I eventually contracted a stress-related illness shortly after my first child was born and realized I needed to do something. Regardless of my desires to change, life became increasingly busy which left less time to take care of my health. I moved states five times in five years and constantly battled yo-yo dieting and training.</p><p>I turned 30 years old last year and realized that I had terrible eating habits and didn't take care of my body. Some people have a midlife crisis around this age, but mine was the opposite. It was an awakening to become the person I always wanted to be.</p><p>I started burning excess fat by cutting calories and eating smaller portions throughout the day. I dropped weight quickly but had no recognizable muscle, so I decided to put on lean mass. 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Having a support system is good, but I can't solely rely on others for help.</p><img src="images/2014/ben-lee-transformation-graphic-1.jpg" width="560" height="417"/><p>"It's about being willing to make the sacrifice necessary to succeed. It's a matter of confidence and commitment."</p><p>There were tough times, but I didn't want to quit. Nobody wants to quit. It's about being willing to make the sacrifice necessary to succeed. It's a matter of confidence and commitment. If you want to do it and believe that you can, then you will.</p><p>Accountability is important. I had a concrete goal and didn't give up because everyone knew about it. I learned about myself in the process and will carry those lessons forever. The most important lesson I learned was that I can do anything I set my mind to. If I want it bad enough, it will happen.</p><p>My biggest inspiration is my family. I wanted my wife and kids to know that I committed to something worth passing on. My daughters were always there to encourage me to take my <em>muscle food</em>. Health affects lots of aspects; happiness, mood, and more. I wanted to be positive and energetic around my children. Fitness helped me do that.</p><div class="article-ad" webReader="25.0884955752"><a href="http://www.bodybuilding.com/fun/trans.htm"><img src="http://www.bodybuilding.com/fun/images/2013/transformations-of-the-week-smallbox.jpg" alt="Apply Here To Be A Transformation Of The Week!" width="200" height="114"/></a><div class="c21" webReader="6.37168141593"><h4><a href="http://www.bodybuilding.com/fun/trans.htm">Apply Here To Be A Transformation<br />Of The Week!</a></h4><p style="display: inline;" class="webReader-styled">
Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!</p></div></div><h3 class="article-title">Supplements that helped me through the journey</h3><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="images/2014/musclepharm-fish-oil_50.jpg" alt="MusclePharm Fish Oil" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/fish-oil.html">MusclePharm Fish Oil</a></strong></span>

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<li class="rowBorderColor"><span class="mpt-images c22"><img src="images/2014/allmax-vitaform_50.jpg" alt="AllMax Nutrition Vitaform" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/allmax-nutrition/vitaform.html">AllMax Nutrition Vitaform</a></strong></span>

</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="images/2012/now-glucosamine-msm_50.jpg" alt="NOW Glucosamine & Chondrotin with MSM" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/now/gcm.html">NOW Glucosamine & Chondrotin with MSM</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c22"><img src="images/2012/bsn-aminox_50.jpg" alt="BSN Amino X" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bsn/aminox.html">BSN Amino X</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="images/2014/nutrabolics-muscle-fusion_50.jpg" alt="Nutrabolics Muscle Fusion" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/nutrabolics/muscle-fusion.html">Nutrabolics Muscle Fusion</a></strong></span>

</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="images/2012/musclepharm-assault_50.jpg" alt="MusclePharm Assault" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/musclepharm/assault.html">MusclePharm Assault</a></strong></span>

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<li class="rowBgColor"><span class="mpt-images c22"><img src="images/2013/bbcom-beta-alanine_50.jpg" alt="Bodybuilding.com Foundation Series Beta-Alanine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-supplements/beta-alanine.html">Bodybuilding.com Foundation Series Beta-Alanine</a></strong></span>

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<li class="rowBorderColor"><span class="mpt-images c22"><img src="images/2011/promera-con-cret_50.jpg" alt="ProMera Sports Con-Cret" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/pmh/concret.html">ProMera Sports Con-Cret</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="images/2011/optimum-hydrowhey_50.jpg" alt="Optimum Platinum Hydrowhey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/platinum_hydrowhey.html">Optimum Platinum Hydrowhey</a></strong></span>

</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="images/2014/nutrabolics-waxybolic_50.jpg" alt="Nutrabolics Waxybolic" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/nbol/waxybolic.html">Nutrabolics Waxybolic</a></strong></span>

</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="images/2013/bbcom-beta-alanine_50.jpg" alt="Bodybuilding.com Foundation Series Beta-Alanine" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/bodybuilding-supplements/beta-alanine.html">Bodybuilding.com Foundation Series Beta-Alanine</a></strong></span>

</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c22"><img src="images/2013/universal-zma-pro_50.jpg" alt="Universal Nutrition ZMA" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/univ/zma.html">Universal Nutrition ZMA</a></strong></span>

</li>
</ul></div><h3 class="article-title">Diet plan that guided my transformation</h3><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong></span>
<p><span class="mpt-content content">5</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="egg" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1123')">Egg</a></strong></span>
<p><span class="mpt-content content">1</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/groundbeef_50.jpg" alt="turkey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5167')">Turkey Sausage Patties</a></strong></span>
<p><span class="mpt-content content">2</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-oats.jpg" alt="oats" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20038')">Quick Oats</a></strong></span>
<p><span class="mpt-content content">1/2</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/milk_50.jpg" alt="milk" width="50" height="50"/></span> <span class="mpt-content content"><strong>Almond Milk</strong></span>
<p><span class="mpt-content content">1/4 cup</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-eggs.jpg" alt="eggs" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1124')">Egg Whites</a></strong></span>
<p><span class="mpt-content content">3</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/yogurt_50.jpg" alt="yogurt" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1118')">Greek Yogurt</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/almonds_50.jpg" alt="All-natural Almonds" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('12061')">All-natural Almonds</a></strong></span>
<p><span class="mpt-content content">1 oz</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2013/chicken_50.jpg" alt="Grilled Chicken" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('5011')">Grilled Chicken</a></strong></span>
<p><span class="mpt-content content">6 oz</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/rice_50.jpg" alt="brown rice" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('20036')">Brown Rice</a></strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/carrots_50.jpg" alt="carrots" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11124')">Carrots</a></strong></span>
<p><span class="mpt-content content">2 oz</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c22"><img src="images/2014/nutrabolics-muscle-fusion_50.jpg" alt="Nutrabolics Muscle Fusion" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/nutrabolics/muscle-fusion.html">Nutrabolics Muscle Fusion</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="images/2011/optimum-hydrowhey_50.jpg" alt="Optimum Platinum Hydrowhey" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/opt/platinum_hydrowhey.html">Optimum Platinum Hydrowhey</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/milk_50.jpg" alt="milk" width="50" height="50"/></span> <span class="mpt-content content"><strong>Almond Milk</strong></span>
<p><span class="mpt-content content">1 cup</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="images/2014/nutrabolics-waxybolic_50.jpg" alt="Nutrabolics Waxybolic" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="http://www.bodybuilding.com/store/nbol/waxybolic.html">Nutrabolics Waxybolic</a></strong></span>
<p><span class="mpt-content content">1 serving</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2012/steak_50.jpg" alt="Sirloin Steak" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('13291')">Sirloin Steak</a></strong></span>
<p><span class="mpt-content content">6 oz</span></p>
</li>
<li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/greenbeans_50.jpg" alt="green beans" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11052')">Green Beans</a></strong></span>
<p><span class="mpt-content content">2 cups</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/yams_50.jpg" alt="Sweet Potato" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('11507')">Sweet Potato</a></strong></span>
<p><span class="mpt-content content">6 oz</span></p>
</li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/fun/images/2011/cottagecheese_50.jpg" alt="Cottage Cheese" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('1014')">Cottage Cheese</a></strong></span>
<p><span class="mpt-content content">1/2 cup</span></p>
</li>
<li class="rowBorderColor"><span class="mpt-images c22"><img src="http://www.bodybuilding.com/guides/images/fap-nutrition-peanut-butter.jpg" alt="Natural Peanut Butter" width="50" height="50"/></span> <span class="mpt-content content"><strong><a href="javascript:nutrientpop('16398')">Natural Peanut Butter</a></strong></span>
<p><span class="mpt-content content">1 tbsp</span></p>
</li>
</ul></div><h3 class="article-title">Training regimen that kept me on track</h3><p>I do a quick 5-10-minute warm-up shooting hoops or getting on cardio equipment. I don't rest more than 30-45 seconds between sets. I end most workouts with a 20-30-minute cardio session.</p><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_1.jpg" alt="Pullups" width="53" height="53"/></a> <a href="javascript:pop('pullups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/46/Male/t/46_2.jpg" alt="Pullups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pullups')">Pullups</a></strong><br />3 sets to failure</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Barbell Bench Press - Medium Grip" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Barbell Bench Press - Medium Grip</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Seated Cable Rows" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Seated Cable Rows" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Seated Cable Rows</a></strong><br />4 sets of 10, 10, 8, and 8 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_1.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/380/Male/t/380_2.jpg" alt="Incline Dumbbell Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-press')">Incline Dumbbell Press</a></strong><br />4 sets of 10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_1.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/12/Male/t/12_2.jpg" alt="Dumbbell Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-flyes')">Dumbbell Flyes</a></strong><br />5 sets of 5 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_1.jpg" alt="Straight-Arm Dumbbell Pullover" width="53" height="53"/></a> <a href="javascript:pop('straight-arm-dumbbell-pullover')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/39/Male/t/39_2.jpg" alt="Straight-Arm Dumbbell Pullover" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('straight-arm-dumbbell-pullover')">Straight-Arm Dumbbell Pullover</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_1.jpg" alt="Flat Bench Cable Flyes" width="53" height="53"/></a> <a href="javascript:pop('flat-bench-cable-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/162/Male/t/162_2.jpg" alt="Flat Bench Cable Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('flat-bench-cable-flyes')">Flat Bench Cable Flyes</a></strong><br />3 sets of 10 reps</span></li>
<li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Male/t/908_1.jpg" alt="Plank" width="53" height="53"/></a> <a href="javascript:pop('plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Male/t/908_2.jpg" alt="Plank" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('plank')">Plank</a></strong><br />3 sets of 1-2 min</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('jackknife-sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/91/Male/t/91_1.jpg" alt="Jackknife Sit-Up" width="53" height="53"/></a> <a href="javascript:pop('jackknife-sit-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/91/Male/t/91_2.jpg" alt="Jackknife Sit-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('jackknife-sit-up')">Jackknife Sit-Up</a></strong><br />3 sets 15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('dumbbell-side-bend')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/88/Male/t/88_1.jpg" alt="Dumbbell Side Bend" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-side-bend')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/88/Male/t/88_2.jpg" alt="Dumbbell Side Bend" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-side-bend')">Kettlebell Side Bend</a></strong> (Shown w/ Dumbbell)<br />3 sets of 20 reps (each side)</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('ez-bar-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/210/Male/t/210_1.jpg" alt="EZ-Bar Curl" width="53" height="53"/></a> <a href="javascript:pop('ez-bar-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/210/Male/t/210_2.jpg" alt="EZ-Bar Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('ez-bar-curl')">EZ-Bar Curl</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Male/t/344_1.jpg" alt="Bench Dips" width="53" height="53"/></a> <a href="javascript:pop('bench-dips')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/344/Male/t/344_2.jpg" alt="Bench Dips" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bench-dips')">Bench Dips</a></strong><br />5 sets of 30 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('incline-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/114/Male/t/114_1.jpg" alt="Incline Dumbbell Curl" width="53" height="53"/></a> <a href="javascript:pop('incline-dumbbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/114/Male/t/114_2.jpg" alt="Incline Dumbbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-dumbbell-curl')">Incline Dumbbell Curl</a></strong><br />5 sets of 10 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_1.jpg" alt="Triceps Pushdown - Rope Attachment" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_2.jpg" alt="Triceps Pushdown - Rope Attachment" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown-rope-attachment')">Triceps Pushdown - Rope Attachment</a></strong><br />4 sets of 20 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_1.jpg" alt="Preacher Curl" width="53" height="53"/></a> <a href="javascript:pop('preacher-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/180/Male/t/180_2.jpg" alt="Preacher Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('preacher-curl')">Preacher Curl</a></strong> (EZ-Bar)<br />4 sets of 12 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('cable-rope-overhead-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/220/Male/t/220_1.jpg" alt="Cable Rope Overhead Triceps Extension" width="53" height="53"/></a> <a href="javascript:pop('cable-rope-overhead-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/220/Male/t/220_2.jpg" alt="Cable Rope Overhead Triceps Extension" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('cable-rope-overhead-triceps-extension')">Cable Rope Overhead Triceps Extension</a></strong><br />4 sets of 10 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_1.jpg" alt="Hammer Curls" width="53" height="53"/></a> <a href="javascript:pop('hammer-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/147/Male/t/147_2.jpg" alt="Hammer Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hammer-curls')">Hammer Curls</a> 21s</strong><br />3 sets of 7,7,7 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('ab-roller')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/110/Male/t/110_1.jpg" alt="Ab Roller" width="53" height="53"/></a> <a href="javascript:pop('ab-roller')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/110/Male/t/110_2.jpg" alt="Ab Roller" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('ab-roller')">Ab Roller</a></strong><br />2 sets of 30 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />4 sets of 12 reps</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('elliptical-trainer')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/648/Male/t/648_1.jpg" alt="Elliptical Trainer" width="53" height="53"/></a> <a href="javascript:pop('elliptical-trainer')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/648/Male/t/648_2.jpg" alt="Elliptical Trainer" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('elliptical-trainer')">Elliptical Trainer</a></strong><br />20-30 min HIIT</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="c14">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Male/t/328_1.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shoulder-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/328/Male/t/328_2.jpg" alt="Dumbbell Shoulder Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shoulder-press')">Dumbbell Shoulder Press</a></strong><br />4 sets of 15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_1.jpg" alt="Side Lateral Raise" width="53" height="53"/></a> <a href="javascript:pop('side-lateral-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/373/Male/t/373_2.jpg" alt="Side Lateral Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-lateral-raise')">Side Lateral Raise</a></strong><br />4 sets of 15 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/t/371_1.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a> <a href="javascript:pop('front-dumbbell-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/371/Male/t/371_2.jpg" alt="Front Dumbbell Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-dumbbell-raise')">Front Dumbbell Raise</a></strong><br />4 sets of 15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('reverse-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Male/t/375_1.jpg" alt="Reverse Flyes" width="53" height="53"/></a> <a href="javascript:pop('reverse-flyes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/375/Male/t/375_2.jpg" alt="Reverse Flyes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('reverse-flyes')">Reverse Flyes</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_1.jpg" alt="Upright Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('upright-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/365/Male/t/365_2.jpg" alt="Upright Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('upright-barbell-row')">Upright Barbell Row</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Male/t/681_1.jpg" alt="Face Pull" width="53" height="53"/></a> <a href="javascript:pop('face-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/681/Male/t/681_2.jpg" alt="Face Pull" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('face-pull')">Face Pull</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/t/96_1.jpg" alt="Dumbbell Shrug" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-shrug')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/96/Male/t/96_2.jpg" alt="Dumbbell Shrug" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-shrug')">Dumbbell Shrug</a></strong><br />2 sets of 40-50 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Male/t/908_1.jpg" alt="Plank" width="53" height="53"/></a> <a href="javascript:pop('plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Male/t/908_2.jpg" alt="Plank" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('plank')">Plank</a></strong> (Bosu ball)<br />3 sets of 1-2 min</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('isometric-wipers')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1571/Male/t/1571_1.jpg" alt="Isometric Wipers" width="53" height="53"/></a> <a href="javascript:pop('isometric-wipers')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1571/Male/t/1571_2.jpg" alt="Isometric Wipers" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('isometric-wipers')">Isometric Wipers</a></strong><br />3 sets of 15 reps (each side)</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('dumbbell-side-bend')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/88/Male/t/88_1.jpg" alt="Dumbbell Side Bend" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-side-bend')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/88/Male/t/88_2.jpg" alt="Dumbbell Side Bend" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-side-bend')">Kettlebell Side Bend</a></strong> (Shown w/ Dumbbell)<br />2 sets of 20 reps (each side)</span></li>
</ul></div><div id="meal-plan-table"><ul class="defined"><li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_1.jpg" alt="Barbell Squat" width="53" height="53"/></a> <a href="javascript:pop('barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/31/Male/t/31_2.jpg" alt="Barbell Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-squat')">Barbell Squat</a></strong><br />5 sets of 12 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_1.jpg" alt="Leg Press" width="53" height="53"/></a> <a href="javascript:pop('leg-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/57/Male/t/57_2.jpg" alt="Leg Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-press')">Leg Press</a></strong><br />3 sets of 15 reps</span></li>
<li class="c14">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_1.jpg" alt="Leg Extensions" width="53" height="53"/></a> <a href="javascript:pop('leg-extensions')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/53/Male/t/53_2.jpg" alt="Leg Extensions" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('leg-extensions')">Leg Extensions</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_1.jpg" alt="Seated Leg Curl" width="53" height="53"/></a> <a href="javascript:pop('seated-leg-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/69/Male/t/69_2.jpg" alt="Seated Leg Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-leg-curl')">Seated Leg Curl</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/t/21_1.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a> <a href="javascript:pop('stiff-legged-barbell-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/21/Male/t/21_2.jpg" alt="Stiff-Legged Barbell Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('stiff-legged-barbell-deadlift')">Stiff-Legged Barbell Deadlift</a></strong><br />4 sets of 12 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_1.jpg" alt="Seated Calf Raise" width="53" height="53"/></a> <a href="javascript:pop('seated-calf-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/152/Male/t/152_2.jpg" alt="Seated Calf Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-calf-raise')">Seated Calf Raise</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_1.jpg" alt="Standing Calf Raises" width="53" height="53"/></a> <a href="javascript:pop('standing-calf-raises')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/48/Male/t/48_2.jpg" alt="Standing Calf Raises" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-calf-raises')">Standing Calf Raises</a></strong><br />3 sets of 20 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('dumbbell-step-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/63/Male/t/63_1.jpg" alt="Dumbbell Step Ups" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-step-ups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/63/Male/t/63_2.jpg" alt="Dumbbell Step Ups" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-step-ups')">Dumbbell Step Ups</a></strong><br />1 set of 20 reps (each leg)</span></li>
<li class="rowBorderColor c23"><span class="mpt-images"><a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_1.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a> <a href="javascript:pop('hanging-leg-raise')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/222/Male/t/222_2.jpg" alt="Hanging Leg Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('hanging-leg-raise')">Hanging Leg Raise</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBgColor c23"><span class="mpt-images"><a href="javascript:pop('medicine-ball-full-twist')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/802/Male/t/802_1.jpg" alt="Medicine Ball Full Twist" width="53" height="53"/></a> <a href="javascript:pop('medicine-ball-full-twist')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/802/Male/t/802_2.jpg" alt="Medicine Ball Full Twist" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('medicine-ball-full-twist')">Medicine Ball Full Twist</a></strong><br />2 sets of 25 reps (each side)</span></li>
</ul></div><h3 class="article-title">What aspect challenged me the most</h3><img src="images/2014/ben-lee-transformation-graphic-2.jpg" width="266" height="472" border="0" class="right-image"/><p>"The hardest part is committing to change. As creatures of habit, we resist change."</p><p>The hardest part is committing to change. As creatures of habit, we resist change. Actions as simple as going to the gym take lots of adjustment. I have to balance family, career obligations, and fitness goals. Striking a happy medium is crucial.</p><p>Forming healthy habits is difficult in the first few months. I kept my goals at the forefront of my mind. Now when I wake up, it's part of my mental checklist. I have certain things I want to accomplish each day. Eating right and exercising are now part of my daily plan.</p><h3 class="article-title">My future fitness plans</h3><p>I want to focus on becoming the best version of myself. I love helping others achieve their goals and finding success, so I plan to pay it forward to friends and family who want to take the next step.</p><p>I plan to compete again because it's a motivating experience. I don't know where fitness will take me, but I'm ready for the challenge.</p><h3 class="article-title">Suggestions for aspiring transformers</h3><ul class="dpg-list"><li>Trust yourself and never give up.</li>
<li>Be willing to make sacrifices.</li>
<li>Find balance.</li>
<li>Don't let minor setbacks change your path.</li>
<li>Have a support system.</li>
<li>Step outside your comfort zone.</li>
<li>Push your limits.</li>
<li>Be confident.</li>
<li>Seek trusted information.</li>
<li>Be humble and grateful.</li>
<li>Make a plan!</li>
</ul><h3 class="article-title">How Bodybuilding.com helped me reach my goals</h3><p>Bodybuilding.com is my best resource. I read the articles daily. It's amazing how much information is here. Bodybuilding.com compiled trusted fitness experts on cardio, competition prep, bodybuilding, and nutrition.</p><p><a href="http://www.bodybuilding.com/fun/get-swole-cory-gregory-muscle-building-trainer.html">Cory Gregory's Get Swole program</a> helped me prepare for my first competition to get stronger and leaner.</p><h3 class="article-title">Ben's Top 5 Gym Tracks</h3><p><img src="images/2014/ben-lee-transformation-music.jpg" width="560" height="132"/></p><ol class="dpg-list"><li>"Now is the time" by Darren Tate</li>
<li>"Cascade" by Hyper</li>
<li>"Neno Itome" by Marksun & Brian</li>
<li>"Remember The Name" by Fort Minor</li>
<li>"Body Language" by Jesse McCartney</li>
</ol><h4>Recommended For You</h4><div class="c28" webReader="5.78571428571"><a href="http://www.bodybuilding.com/fun/body-transformation-how-to-lose-100-pounds-in-1-year.html"><img src="http://www.bodybuilding.com/fun/images/2014/steve-oliver-transformation-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c27" webReader="7.4387755102"><h4 class="c26"><a href="http://www.bodybuilding.com/fun/body-transformation-how-to-lose-100-pounds-in-1-year.html">How To Lose 100+ Pounds In 1 Year!</a></h4><p style="display: inline;" class="webReader-styled">
If Steve had downtime, he was either training or preparing meals. That dedicated plan of attack drove him to lose 102 pounds and 30 percent body fat in one year!</p></div></div><div class="c30" webReader="4.41666666667"><a href="http://www.bodybuilding.com/fun/body-transformation-eric-hicks-torched-131-lbs-to-reveal-muscle.html"><img src="http://www.bodybuilding.com/fun/images/2014/eric-hicks-transformation-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c29" webReader="5.4358974359"><h4 class="c26"><a href="http://www.bodybuilding.com/fun/body-transformation-eric-hicks-torched-131-lbs-to-reveal-muscle.html">Body Transformation: Eric Hicks Torched 131 Pounds To Reveal Ripped Muscle!</a></h4><p style="display: inline;" class="webReader-styled">
Eric refused to follow his dad's diabetic fate and committed to change his lifestyle. See how he lost 131 pounds with a healthy mix of training and nutrition!</p></div></div><div class="c30" webReader="4.50229357798"><a href="http://www.bodybuilding.com/fun/body-transformation-micah-van-yperen-went-from-pudgy-to-pumped.html"><img src="http://www.bodybuilding.com/fun/images/2014/micah-van-yperen-transformation-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c29" webReader="5.54128440367"><h4 class="c26"><a href="http://www.bodybuilding.com/fun/body-transformation-micah-van-yperen-went-from-pudgy-to-pumped.html">Body Transformation: Micah Van Yperen Went From Pudgy To Pumped Up!</a></h4><p style="display: inline;" class="webReader-styled">
Micah completely changed his body composition as a teen and turned fat to muscle after years of hard work in the gym and kitchen. See how you can too!</p></div></div><br class="c31"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="35.1435406699"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="5.63522012579"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/trans_m.htm">Male Transformation Of The Week</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/trans_m.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/trans_m.htm"><img src="images/2013/male-transformation-of-the-weeksig.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/trans_m.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

Body Transformation: Mid-Life Crisis Becomes A Ripped Midsection

Why I decided to transform

I grew up being active and played high school sports. I always had free time to engage in physical activity. As I became more engulfed in college, marriage, and my career, time to myself became rare. After I got married, I gained 30 pounds in the following months.

Life started to get stressful and my body reacted to my environment. Food became stress relief. I eventually contracted a stress-related illness shortly after my first child was born and realized I needed to do something. Regardless of my desires to change, life became increasingly busy which left less time to take care of my health. I moved states five times in five years and constantly battled yo-yo dieting and training.

I turned 30 years old last year and realized that I had terrible eating habits and didn’t take care of my body. Some people have a midlife crisis around this age, but mine was the opposite. It was an awakening to become the person I always wanted to be.

I started burning excess fat by cutting calories and eating smaller portions throughout the day. I dropped weight quickly but had no recognizable muscle, so I decided to put on lean mass. It was a long process that became more daunting than I anticipated because I’m an ectomorph.

Before

After

AGE 26 / HEIGHT 5’11” / BODY FAT 18%

AGE 31 / HEIGHT 5’11” / BODY FAT 5%

Post To Fitboard

It wasn’t a secret at work that I was making an effort to get in shape. A friend introduced me to Bodybuilding.com and I became a sponge. I read many helpful articles, diet plans, workouts, and motivational stories. It was a game-changer. Armed with the knowledge of nutrition, supplementation, and training, I began to see results.

Through Bodybuilding.com, I learned about the men’s physique division and set a goal to compete. It took me a year to prepare. The last four months were the most intense and disciplined, but nothing can compare to the sense of pride and accomplishment I felt walking on stage in front of 1500 people, including friends, family, and other supporters.

One of the most satisfying parts about competing is having others reach out and ask for help to start their fitness journey. I want to help those around me to find happiness and confidence that comes from being the best you possible.

How I accomplished my goals

Staying on track comes down to understanding the impact of everything I do. If I eat like a champ, I feel like a champ. Holding myself accountable is a must. Having a support system is good, but I can’t solely rely on others for help.

“It’s about being willing to make the sacrifice necessary to succeed. It’s a matter of confidence and commitment.”

There were tough times, but I didn’t want to quit. Nobody wants to quit. It’s about being willing to make the sacrifice necessary to succeed. It’s a matter of confidence and commitment. If you want to do it and believe that you can, then you will.

Accountability is important. I had a concrete goal and didn’t give up because everyone knew about it. I learned about myself in the process and will carry those lessons forever. The most important lesson I learned was that I can do anything I set my mind to. If I want it bad enough, it will happen.

My biggest inspiration is my family. I wanted my wife and kids to know that I committed to something worth passing on. My daughters were always there to encourage me to take my muscle food. Health affects lots of aspects; happiness, mood, and more. I wanted to be positive and energetic around my children. Fitness helped me do that.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Training regimen that kept me on track

I do a quick 5-10-minute warm-up shooting hoops or getting on cardio equipment. I don’t rest more than 30-45 seconds between sets. I end most workouts with a 20-30-minute cardio session.

What aspect challenged me the most

“The hardest part is committing to change. As creatures of habit, we resist change.”

The hardest part is committing to change. As creatures of habit, we resist change. Actions as simple as going to the gym take lots of adjustment. I have to balance family, career obligations, and fitness goals. Striking a happy medium is crucial.

Forming healthy habits is difficult in the first few months. I kept my goals at the forefront of my mind. Now when I wake up, it’s part of my mental checklist. I have certain things I want to accomplish each day. Eating right and exercising are now part of my daily plan.

My future fitness plans

I want to focus on becoming the best version of myself. I love helping others achieve their goals and finding success, so I plan to pay it forward to friends and family who want to take the next step.

I plan to compete again because it’s a motivating experience. I don’t know where fitness will take me, but I’m ready for the challenge.

Suggestions for aspiring transformers

  • Trust yourself and never give up.
  • Be willing to make sacrifices.
  • Find balance.
  • Don’t let minor setbacks change your path.
  • Have a support system.
  • Step outside your comfort zone.
  • Push your limits.
  • Be confident.
  • Seek trusted information.
  • Be humble and grateful.
  • Make a plan!

How Bodybuilding.com helped me reach my goals

Bodybuilding.com is my best resource. I read the articles daily. It’s amazing how much information is here. Bodybuilding.com compiled trusted fitness experts on cardio, competition prep, bodybuilding, and nutrition.

Cory Gregory’s Get Swole program helped me prepare for my first competition to get stronger and leaner.

Ben’s Top 5 Gym Tracks

  1. “Now is the time” by Darren Tate
  2. “Cascade” by Hyper
  3. “Neno Itome” by Marksun & Brian
  4. “Remember The Name” by Fort Minor
  5. “Body Language” by Jesse McCartney

Recommended For You

How To Lose 100+ Pounds In 1 Year!

If Steve had downtime, he was either training or preparing meals. That dedicated plan of attack drove him to lose 102 pounds and 30 percent body fat in one year!

Body Transformation: Eric Hicks Torched 131 Pounds To Reveal Ripped Muscle!

Eric refused to follow his dad’s diabetic fate and committed to change his lifestyle. See how he lost 131 pounds with a healthy mix of training and nutrition!

Body Transformation: Micah Van Yperen Went From Pudgy To Pumped Up!

Micah completely changed his body composition as a teen and turned fat to muscle after years of hard work in the gym and kitchen. See how you can too!


About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

View article:  

Body Transformation: Mid-Life Crisis Becomes A Ripped Midsection

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Body Transformation: Mid-Life Crisis Becomes A Ripped Midsection

Apply Here To Be A Transformation Of The Week!

Body Transformation: Dillon Hendricks Carved Muscle Out Of Mush!

Why I decided to transform

As a young kid, I ate my favorite foods while playing video games, which were pizza and macaroni and cheese. In elementary school, I was bigger than most kids In middle school, I was the biggest kid and got made fun of a lot, but nobody knew how much it hurt me because I never spoke up.

I knew it was time for a change in eighth grade. If I didn’t make a change, high school was going to be worse. I started running six miles per day for seven months, cut back on food, and lost 64 pounds.

In the beginning of my junior year in high school, my friend asked if I wanted to go to the gym for two weeks for free and I accepted. I didn’t know what I was doing at first, but I liked the feeling and environment. After the two weeks, I became addicted to working out and signed up for a membership.

Before

After

AGE 15 / HEIGHT 5’2″ / BODY FAT 38%

AGE 18 / HEIGHT 5’9″ / BODY FAT 8%

Post To Fitboard

How I accomplished my goals

The only way to achieve goals is by working hard, but it won’t happen overnight. It took months to get where I am today and I’m still nowhere near where I want to be. Changing my diet was the largest factor to help me transform. When I started eating right, the results came fast.

After I saw results, I created a training routine and did lots of research. Working out is a science through trial and error. I made mistakes, learned from them, and adapted. I had strong willpower to overcome struggles and ignored people who said I couldn’t do it.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

Training regimen that kept me on track

What aspect challenged me the most

“My plan is to gain strength and size by summer and enter a physique contest in the near future.”

The most challenging part was dieting. When I started, I thought eating a whole pizza before the gym gave me the intake to get bigger. I rarely crave junk food anymore.

My future fitness plans

I will do anything to make my dreams come true. I don’t work out to be the best bodybuilder. I work out because I enjoy the pain of the barbells tearing my hands up, the sweat dripping off my body, and feeling like I might puke.

My plan is to gain strength and size by summer and enter a physique contest in the near future. I would also like to do another photo shoot and do fitness modeling.

It’s important for me to help others even if it doesn’t benefit me. I want to get my personal training certificate so I can help other people work out and achieve their goals.

Suggestions for aspiring transformers

  • Ignore the haters!
  • Believe in yourself.
  • Do your research.
  • Transform naturally.
  • Study new exercises and diets.
  • Prep food and stick with it.
  • Transform for yourself.

How Bodybuilding.com helped me reach my goals

From day one, Bodybuilding.com helped me build a diet, make recipes, learn about supplements, and train hard. Bodybuilding.com taught me an unbelievable amount about nutrition and helped me save lots of time and money. I want thank the nice people who work for Bodybuilding.com. They are my heroes.

Dillon’s Top 5 Gym Tracks

  1. “Hot 16’s” by Hospin
  2. “Stronger” by Kanye West
  3. “Remember The Name” by Fort Minor
  4. “Till I Collapse” by Eminem
  5. “I’m Not Crazy” by Hospin

Recommended For You

Body Transformation: Brandon Petrasso Went From 41% Bodyfat To 14%

Brandon bulked for football and ate recklessly during his youth. Check out the nutrition and training plan this teen used to lose 120 pounds before prom!

Body Transformation: Raphael Gabiazon Lifted His Body Into The Stratosphere!

Raphael had little purpose in life until his ripped uncle introduced him to bodybuilding. Now he lives with passion, self-discipline, and pride. See how you can too!

Body Transformation: David Zalec Is Transformation Motivation!

David’s bullies became his bros after he get ripped and garnered positive attention. Check out the training, nutrition, and supplement plans he uses to attack the weights!


About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

Follow this link: 

Body Transformation: Dillon Hendricks Carved Muscle Out Of Mush!

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on Body Transformation: Dillon Hendricks Carved Muscle Out Of Mush!

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Arnold Schwarzenegger Blueprint Trainer Day 46

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At his Mr. Olympia height, Arnold’s chest had a look unique among all of his competitors. It was huge and deep, yes, but it also seamless and perfectly balanced. His pecs looked like they were hammered out of metal, not made of flesh and bone. His secret for building them was years and years of the incline bench press. “It gives that ‘armor-plated’ look to the upper chest and helps fill in the hollow spaces around the clavicle (collarbone),” he wrote in “The Education of a Bodybuilder.”

This movement isn’t as glamorous as the flat bench; you don’t move nearly as much weight, and nobody does it competitively. But the fact that Arnold consistently placed it at the start of his chest workout, where he was freshest and strongest, showed just how important he thought it was. As with his abs and calves, he prioritized this area because it was a weakness for him, whereas it was a strength for others like Serge Nubret, the only man to beat Arnold in a Mr. Olympia competition. Once Arnold perfected the art of transforming his weak points into assets, he never lost again.

Previous | Main | Next


About The Author

Check out these awesome articles by some of the best writers in the industry.

Credit: 

Arnold Schwarzenegger Blueprint Trainer Day 46

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Barbell Bench Press - Medium Grip

Fitness 360: Jim Stoppani, PhD, Training Program

If you’ve ever tried Shortcut To Shred, a trainer on Bodybuilding.com, then you’ve already seen a good example of how Jim Stoppani, PhD, trains. His workouts are intense, always changing, and are programmed so that he can maintain both his mass and his lean body composition.

Jim Stoppani, PhD, Fitness 360
Watch The Video – 17:54

Efficiency In Action

“I think my overall training philosophy can be summed up in the old bodybuilding adage: Everything works, nothing works forever,” says Jim. So Jim consistently changes his workouts. “I change the exercises, the weight, the rep ranges, the rest periods, how fast I perform each rep, and how frequently I train each muscle group each week. That’s the essence of all my programs—they’re constantly changing from week to week. I’m also a firm believer in periodization,” explains Jim. “I often combine different periodization models into one program.”

Says Jim, “If I’m not in the gym training, then I’m not doing my job, because that’s when I’m learning and making up new exercises and creating new programs.” Jim also has to stay in shape so that he’s camera-ready for photo and video shoots. “I need to be as muscular as possible, but also as lean as possible. So at this stage of my training, I’m more focused on staying conditioned than I am about getting bigger and stronger.”

“I’m a natural athlete,” says Jim. “At 45 years old, I’m pretty much at my genetic peak for gaining size. I’m not going to get much bigger than I already am. Of course I’m always trying to push it to the next step, but I’m never going into this huge mass-gaining phase because I’m trying to stay lean. Any mass that I do gain will be very lean.”

To stay lean, Jim likes to use what he calls “cardio acceleration.” Instead of working the treadmill for hours, Jim does 60-90 seconds of a high-intensity movement between all of his regular sets. “It’s really the only way I train now because it’s so efficient. It keeps me lean and allows me to build muscle and gain strength.”

Think you’d be tired of training after doing it for more than 30 years? Jim disagrees. “This happens to be what I really love doing. It’s not like I need motivation to go to the gym. It’s something that I wake up and can’t wait to do. It’s fun for me.”

Jim’s Training Split

I’m currently finishing up my “Down And Up Mass Program” and this week the workouts are as follows. I do 60-90 seconds of cardio acceleration between every set.

Rest 1-2 minutes between sets

Important Notes:

After reaching failure on the second set rest 15-20 seconds and then do as many reps as possible until you reach failure again. Then immediately reduce the weight by 20-30% and complete as many reps as possible until reaching muscle failure again.

On the unilateral movements like the kickback and the standing oblique bend, don’t rest. After completing the exercise on both sides, immediately repeat with the side you started with. Then go all the way through the rest-pause and dropsets until all 4 sets are completed on each side.

Rest 1-2 minutes between sets

Important Notes:

After reaching failure on the second set rest 15-20 seconds and then do as many reps as possible until you reach failure again. Then immediately reduce the weight by 20-30% and complete as many reps as possible until reaching muscle failure again.

Rest 1-2 minutes between sets

Important Notes:

After reaching failure on the second set rest 15-20 seconds and then do as many reps as possible until you reach failure again. Then immediately reduce the weight by 20-30% and complete as many reps as possible until reaching muscle failure again.

Don’t rest on the cable rotation exercises. After completing this exercise on both sides immediately repeat with the side you started with all the way though the rest pause and dropsets until all 4 sets are completed on each side.

Rest 1-2 minutes between sets

Important Notes:

After reaching failure on the second set rest 15-20 seconds and then do as many reps as possible until you reach failure again. Then immediately reduce the weight by 20-30% and complete as many reps as possible until reaching muscle failure again.

Rest 1-2 minutes between sets

Important Notes:

Do not rest between sets on dumbbell kickbacks. After completing this exercise on both sides immediately repeat with the side you started with all the way though until all 3 sets are completed on each side.

Rest 1-2 minutes between sets


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About The Author

Cassie Smith is a writer/editor for Bodybuilding.com and former professor & college athlete. Find out more about her right here.

Taken from:

Fitness 360: Jim Stoppani, PhD, Training Program

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<div id="DPG" webReader="155.433628319"><p>Supersets have been around forever, and for good reason. They can make a workout more productive, accelerate muscle hypertrophy, increase fat burning, and create faster strength gains. All supersets, are not created equal, however. Make the wrong choice, and the quality of both exercises can suffer, as can your progress toward your overall goal of increased strength, muscle growth, or fat loss.</p><p>Don't fall prey to random programming. Learn the secrets of effective exercise pairing for your specific goals, and you'll never view "rest" periods the same way again.</p><h3 class="article-title">Circuits 101</h3><p>A superset is a pair of exercises that are alternated. A triset is a set of three different exercises that are alternated. Both of these are types of circuits. Often, you'll see them labeled in a workout like this:</p><div class="left-side-stripe" webReader="-23"><p><strong>A1.</strong> Bench press<br /><strong>A2.</strong> Barbell row</p></div><img src="http://www.bodybuilding.com/fun/images/2014/the-match-game-the-secret-to-great-supersets-1.jpg" width="560" height="293" border="0" class="c10"/><h6 class="altH6 c11">Bench Press/Barbell Row Superset</h6><p>Both exercises in this superset grouped and assigned A-group to distinguish them from other exercises on the program. In this case, you would alternate both A-group exercises would be alternated until all sets were complete. Sometimes, however, an extra exercise improves the rotation:</p><div class="left-side-stripe" webReader="-23"><p><strong>A1.</strong> Front squat<br /><strong>A2.</strong> Barbell row<br /><strong>A3.</strong> Plank</p></div><img src="http://www.bodybuilding.com/fun/images/2014/the-match-game-the-secret-to-great-supersets-2.jpg" width="560" height="191" border="0" class="c10"/><h6 class="altH6 c11">Front Squat/Barbell Row/Plank Triset</h6><p>The same format applies as the superset: You move from A1 to A2 to A3, then cycle back through until all sets are complete.</p><h3 class="article-title">Two Exercises or Three?</h3><div class="side-bar"><h3 class="article-title c12">Why Supersets are Super</h3><ul class="dpg-list"><li class="c13">Time efficiency. When rest isn't rest, but is another exercise, the workout becomes very dense.</li>
<li class="c13">Mutualistic exercises. When different exercises targeting a similar area are performed back-to-back, bloodflow increases to benefit the muscles involved in both.</li>
<li class="c13">Increased fat-burning. Do more work in the same amount of time, and you'll burn more calories.</li>
</ul></div><p>Rest and the way intensity dictates rest are the most important aspects involved in good exercise pairings. For our purposes, "rest" refers to the duration of the paired exercises in a superset or a triplet—not standing around recovering. Rest in a superset <em>is</em> the other exercise.</p><p>The easiest way to think about rest is by establishing a common set duration. A typical set of 10-12 reps takes close to a minute to complete. Difficult, whole-body exercises done at a high-intensity are better suited for two minutes of rest, which equates to two paired exercises and thus a triplet. Isolated movements at a relatively lesser intensity are fine with one minute of rest and thus constitute a superset.</p><p>If rest is inadequate, reps or resistance may suffer and the goal of the workout may be compromised. The following eight types of movements generally require more rest than a typical superset can provide, and thus are better suited for a triplet. Barring that, they should at least be paired with active rest or mobility work, and definitely not with one another.</p><div class="left-side-stripe"><ul class="dpg-list"><li class="c14">Chin-up or pull-up</li>
<li class="c14">Deadlift variations</li>
<li class="c14">Squat variations</li>
<li class="c14">Sprints</li>
<li class="c14">Bench press</li>
<li class="c14">Glute ham raise, hamstring curl, and other hamstring-dominant movements</li>
<li class="c14">Good mornings</li>
<li class="c14">Calf raise variations</li>
</ul></div><p>With the exception of the last movement, these are all compound or taxing single-jointed movements. When the whole body is forced to work hard to accomplish a task, <em>no exercise</em> paired with it will allow for quality rest.</p><p>Thus, if you're banging out chin-ups and front squats back to back, your numbers will drop off in a hurry on both. If the goal was 3 sets of 10 reps each of chins and squats, you'd likely turn in reps of 10 on set one, then 6 or 7 on set two, then maybe as few as 4 or 5 reps in the final set. It's simply too much work and too little quality rest to continue to meet the 10-rep goal.</p><img src="http://www.bodybuilding.com/fun/images/2014/the-match-game-the-secret-to-great-supersets-3.jpg" width="560" height="406" border="0"/><p>"When the whole body is forced to work hard to accomplish a task, <em>no exercise</em> paired with it will allow for quality rest."</p><p>As for calf movements, they often cause cramping and fatigue when paired with other leg exercises, even at low intensities. The same goes for intense hamstring and lower back-dominant movements. Trying to pair them with something like front squats could be a recipe for technique degradation and potential injury.</p><p>Of course, how these movements affect each person is different, and a little trial and error goes a long way. Start by using the above list, listen to your body, and you will be on the road to more productive supersets and triplets.</p><h3 class="article-title">Supersets for Strength</h3><p>Supersets in strength-focused training aren't as popular as they are for hypertrophy and fat-loss training, but that doesn't mean they can't work well here. The best method is to choose supersets in the following two categories:</p><div class="left-side-stripe"><ul class="dpg-list"><li class="c14">Active rest: Use for the big lifts like squat, deadlift, and bench press variations.</li>
<li class="c14">Antagonists: Pair supporting movements that hit opposing muscles or movements in the same body area.</li>
</ul></div><p>Active rest means just that: getting <em>something</em> done within a rest period. Instead of standing around during the 2-3 minutes between heavy squat attempts, perform something that is focused on mobility, core strength, or isolation work. One of my favorites is the "no money."</p><h3 class="article-title">No Money <br /><span class="exercise-note">Watch The Video - 00:43</span></h3><iframe width="560" height="315" src="//www.youtube.com/embed/mclFCn5HDm4" frameborder="0" allowfullscreen=""></iframe><p>In each of the below, the A group is the strength component, and the B group is comprised of supporting movements.</p><div id="meal-plan-table"><h6>Triset</h6><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_1.jpg" alt="Bench Press" width="53" height="53"/></a> <a href="javascript:pop('barbell-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/360/Male/t/360_2.jpg" alt="Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-bench-press-medium-grip')">Bench Press</a></strong><br />5 sets of 3 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="https://www.youtube.com/watch?v=mclFCn5HDm4" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/no-money-1.jpg" alt="No Money" width="53" height="53"/></a> <a href="https://www.youtube.com/watch?v=mclFCn5HDm4" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/no-money-2.jpg" alt="No Money" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="https://www.youtube.com/watch?v=mclFCn5HDm4" rel="nofollow" target="_blank">No Money</a></strong><br />4 sets of 10 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('side-bridge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/249/Male/t/249_1.jpg" alt="Side Plank" width="53" height="53"/></a> <a href="javascript:pop('side-bridge')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/249/Male/t/249_2.jpg" alt="Side Plank" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('side-bridge')">Side Plank</a></strong><br />4 sets of 20 seconds per side</span></li>
<li class="c9">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('good-morning')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/686/Male/t/686_1.jpg" alt="Good Morning" width="53" height="53"/></a> <a href="javascript:pop('good-morning')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/686/Male/t/686_2.jpg" alt="Good Morning" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('good-morning')">Good Morning</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('incline-bench-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/278/Male/t/278_1.jpg" alt="Chest-Supported Row" width="53" height="53"/></a> <a href="javascript:pop('incline-bench-pull')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/278/Male/t/278_2.jpg" alt="Chest-Supported Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('incline-bench-pull')">Chest-Supported Row</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Triceps Push-Down" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Triceps Push-Down" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Push-Down</a></strong><br />2 sets of 10 reps</span></li>
</ul><h6>Triset</h6><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('box-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/665/Male/t/665_1.jpg" alt="Box Squat" width="53" height="53"/></a> <a href="javascript:pop('box-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/665/Male/t/665_2.jpg" alt="Box Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('box-squat')">Box Squat</a></strong><br />6 sets of 2 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_1.jpg" alt="Skull Crusher" width="53" height="53"/></a> <a href="javascript:pop('lying-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/342/Male/t/342_2.jpg" alt="Skull Crusher" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('lying-triceps-press')">Skull Crusher</a></strong><br />5 sets of 8 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="http://youtu.be/cmLkLSG1i_Y?t=24s" rel="no-follow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/prone-l-raise-1.jpg" alt="Prone L-Raise" width="53" height="53"/></a> <a href="http://www.youtube.com/watch?v=cmLkLSG1i_Y" rel="no-follow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/prone-l-raise-2.jpg" alt="Prone L-Raise" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://www.youtube.com/watch?v=cmLkLSG1i_Y" rel="no-follow" target="_blank">Prone L-Raise</a></strong><br />5 sets of 10 reps</span></li>
<li class="c9">
<h6>Triset</h6>
</li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('farmers-walk')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/682/Male/t/682_1.jpg" alt="Farmers Carry" width="53" height="53"/></a> <a href="javascript:pop('farmers-walk')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/682/Male/t/682_2.jpg" alt="Farmers Carry" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('farmers-walk')">Farmers Carry</a></strong><br />3 sets of 40 yards</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-hip-thrust')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/661/Male/t/661_1.jpg" alt="Barbell Hip Thrust" width="53" height="53"/></a> <a href="javascript:pop('barbell-hip-thrust')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/661/Male/t/661_2.jpg" alt="Barbell Hip Thrust" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-hip-thrust')">Barbell Hip Thrust</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Row</a></strong><br />3 sets of 12 reps</span></li>
</ul></div><br /><h3 class="article-title">Supersets for Hypertrophy</h3><p>For lifters focused on hypertrophy and bodybuilding, performing supersets that hit antagonistic muscle groups is a great way to accelerate hypertrophy in target areas. This will drive increased blood flow into the muscles of both the working and resting muscle group.</p><img src="http://www.bodybuilding.com/fun/images/2014/the-match-game-the-secret-to-great-supersets-4.jpg" width="560" height="286" border="0"/><p>"Performing supersets that hit antagonistic muscle groups is a great way to accelerate hypertrophy."</p><p>Pairings can be based on muscles:</p><div class="left-side-stripe"><ul class="dpg-list"><li class="c14">Bicep/triceps</li>
<li class="c14">Chest/back</li>
<li class="c14">Hamstring/quadriceps</li>
<li class="c14">Delts/rotator cuff</li>
</ul></div><p>Or movements:</p><div class="left-side-stripe"><ul class="dpg-list"><li class="c14">Horizontal push/horizontal pull</li>
<li class="c14">Knee-dominant leg/hip-dominant leg</li>
<li class="c14">Overhead press/overhead pull</li>
</ul></div><p>Here's how some hypertrophy-centered upper body and lower body workouts could look. Keep reps relatively high, in the 8-12 range, and rest periods very short.</p><div id="meal-plan-table"><h6>Superset</h6><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/t/1_1.jpg" alt="Dumbbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1/Male/t/1_2.jpg" alt="Dumbbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-bench-press')">Dumbbell Bench Press</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_1.jpg" alt="Barbell Row" width="53" height="53"/></a> <a href="javascript:pop('bent-over-barbell-row')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/20/Male/t/20_2.jpg" alt="Barbell Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('bent-over-barbell-row')">Barbell Row</a></strong><br />3 sets of 12 reps</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_1.jpg" alt="Lat Pull-Down" width="53" height="53"/></a> <a href="javascript:pop('wide-grip-lat-pulldown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/10/Male/t/10_2.jpg" alt="Lat Pull-Down" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('wide-grip-lat-pulldown')">Lat Pull-Down</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Male/t/370_1.jpg" alt="Overhead Press" width="53" height="53"/></a> <a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Male/t/370_2.jpg" alt="Overhead Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-military-press')">Overhead Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_1.jpg" alt="Biceps Curl" width="53" height="53"/></a> <a href="javascript:pop('barbell-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/169/Male/t/169_2.jpg" alt="Biceps Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Biceps Curl</a></strong><br />3 sets of 15 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Triceps Push-Down" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Triceps Push-Down" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Triceps Push-Down</a></strong><br />3 sets of 15 reps</span></li>
</ul><h6>Superset</h6><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_1.jpg" alt="Front Squat" width="53" height="53"/></a> <a href="javascript:pop('front-barbell-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/42/Male/t/42_2.jpg" alt="Front Squat" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('front-barbell-squat')">Front Squat</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="https://www.youtube.com/watch?v=mclFCn5HDm4" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/no-money-1.jpg" alt="No Money" width="53" height="53"/></a> <a href="https://www.youtube.com/watch?v=mclFCn5HDm4" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/no-money-2.jpg" alt="No Money" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="https://www.youtube.com/watch?v=mclFCn5HDm4" rel="nofollow" target="_blank">No Money</a></strong><br />3 sets of 12 reps</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Male/t/32_1.jpg" alt="Dumbbell Lunge" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-lunges')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/32/Male/t/32_2.jpg" alt="Dumbbell Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-lunges')">Dumbbell Lunge</a></strong><br />3 sets of 8 reps per leg</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('pull-through')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/707/Male/t/707_1.jpg" alt="Pull-Through" width="53" height="53"/></a> <a href="javascript:pop('pull-through')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/707/Male/t/707_2.jpg" alt="Pull-Through" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pull-through')">Pull-Through</a></strong><br />3 sets of 8 reps</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('sled-push')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/714/Male/t/714_1.jpg" alt="Forward Sled Push" width="53" height="53"/></a> <a href="javascript:pop('sled-push')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/714/Male/t/714_2.jpg" alt="Forward Sled Push" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sled-push')">Forward Sled Push</a></strong><br />3 sets of 20 yards</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-side-split-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/310/Male/t/310_1.jpg" alt="Side Lunge" width="53" height="53"/></a> <a href="javascript:pop('barbell-side-split-squat')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/310/Male/t/310_2.jpg" alt="Side Lunge" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-side-split-squat')">Side Lunge</a></strong><br />3 sets of 8 reps per leg</span></li>
</ul></div><p>In both workouts, you use oppositional movements and muscles that will keep the target body part pumped without ruining the movement. Notice that I didn't pair a leg exercise with front squat, though. As I mentioned earlier, form degradation is simply too big of a risk with a high-technique, whole-body movement. It's best to err on the safe side.</p><h3 class="article-title">Supersets for Fat loss</h3><p>Supersets can be used with great effect for fat loss by increasing the amount of work performed in a given timeframe. This burns tons of calories in the gym, and in the subsequent hours following training. Here, I think the best method is to pair heavy but relatively low-technique lifts with a highly metabolic exercise.</p><img src="http://www.bodybuilding.com/fun/images/2014/the-match-game-the-secret-to-great-supersets-5.jpg" width="560" height="342" border="0"/><p>"The best method is to pair heavy but relatively low-technique lifts with a highly metabolic exercise."</p><p>In particular, I've found tremendous success pairing movements that will tax the whole body, such as heavy dumbbell lunges, with lightweight metabolic movements that get the heart rate up. Mountain climbers are a good example. Because the metabolic exercise is light, and the heavy exercise relatively simple, this formula works well and doesn't crush one body part too much, allowing you to keep moving at a fast pace.</p><div id="meal-plan-table"><h6>Superset</h6><ul><li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Male/t/370_1.jpg" alt="Overhead Press" width="53" height="53"/></a> <a href="javascript:pop('standing-military-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/370/Male/t/370_2.jpg" alt="Overhead Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-military-press')">Overhead Press</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('mountain-climbers')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/608/Male/t/608_1.jpg" alt="Mountain Climber" width="53" height="53"/></a> <a href="javascript:pop('mountain-climbers')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/608/Male/t/608_2.jpg" alt="Mountain Climber" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('mountain-climbers')">Mountain Climber</a></strong><br />3 sets of 30 seconds</span></li>
<li class="c9">
<h6>Triset</h6>
</li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('muscle-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1501/Male/t/1501_1.jpg" alt="Ring Pull-Up" width="53" height="53"/></a> <a href="javascript:pop('muscle-up')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1501/Male/t/1501_2.jpg" alt="Ring Pull-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('muscle-up')">Ring Pull-Up</a></strong><br />3 sets of 8 reps</span></li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('battling-ropes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1711/Male/t/1711_1.jpg" alt="Battling Ropes" width="53" height="53"/></a> <a href="javascript:pop('battling-ropes')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/1711/Male/t/1711_2.jpg" alt="Battling Ropes" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('battling-ropes')">Battling Ropes</a></strong><br />3 sets of 20 seconds</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_1.jpg" alt="Push-Up" width="53" height="53"/></a> <a href="javascript:pop('pushups')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/70/Male/t/70_2.jpg" alt="Push-Up" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('pushups')">Push-Up</a></strong><br />3 sets of 20 reps</span></li>
</ul><h6>Superset</h6><ul><li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_1.jpg" alt="Incline Bench Press" width="53" height="53"/></a> <a href="javascript:pop('barbell-incline-bench-press-medium-grip')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/369/Male/t/369_2.jpg" alt="Incline Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-incline-bench-press-medium-grip')">Incline Bench Press</a></strong><br />3 sets of 12 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('sled-push')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/714/Male/t/714_1.jpg" alt="Forward Sled Push" width="53" height="53"/></a> <a href="javascript:pop('sled-push')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/714/Male/t/714_2.jpg" alt="Forward Sled Push" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('sled-push')">Forward Sled Push</a></strong><br />3 sets of 20 yards</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_1.jpg" alt="Cable Row" width="53" height="53"/></a> <a href="javascript:pop('seated-cable-rows')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/45/Male/t/45_2.jpg" alt="Cable Row" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-cable-rows')">Cable Row</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="http://videos.bodybuilding.com/watch/15231/dumbbell-burpees"><img src="http://www.bodybuilding.com/fun/images/2011/burpees_1.jpg" alt="Burpees" width="53" height="53"/></a> <a href="http://videos.bodybuilding.com/watch/15231/dumbbell-burpees"><img src="http://www.bodybuilding.com/fun/images/2011/burpees_2.jpg" alt="Burpees" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="http://videos.bodybuilding.com/watch/15231/dumbbell-burpees">Burpees</a></strong><br />3 sets of 30 seconds</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBorderColor c15"><span class="mpt-images"><a href="javascript:pop('romanian-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/t/171_1.jpg" alt="Romanian Deadlift" width="53" height="53"/></a> <a href="javascript:pop('romanian-deadlift')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/171/Male/t/171_2.jpg" alt="Romanian Deadlift" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('romanian-deadlift')">Romanian Deadlift</a></strong><br />3 sets of 10 reps</span></li>
<li class="rowBgColor c15"><span class="mpt-images"><a href="javascript:pop('plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Male/t/908_1.jpg" alt="Plank" width="53" height="53"/></a> <a href="javascript:pop('plank')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/908/Male/t/908_2.jpg" alt="Plank" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('plank')">Plank</a></strong><br />3 sets of 90 seconds</span></li>
</ul></div><br /><h3 class="article-title">Lift More Efficiently, Grow More Quickly</h3><p>Try these methods of circuiting exercises and you'll find your workouts will become more productive and efficient. It takes time and experience to create an ideal routine, so experiment and see which methods best meet your goals. If you found a pairing that works perfectly—or disastrously—share it in the comments.</p><br class="c16"/><h3 class="article-title">Recommended For You</h3><div class="c19" webReader="4.95077720207"><a href="http://www.bodybuilding.com/fun/high-reps-low-reps-which-rep-scheme-is-best.html"><img src="http://www.bodybuilding.com/fun/images/2014/maximize-growth-and-development_smallbox_cellucor.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="6.0932642487"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/high-reps-low-reps-which-rep-scheme-is-best.html">High Reps, Low Reps? Which Rep Scheme Is Best?</a></h4><p style="display: inline;" class="webReader-styled">
A lot of people get stuck in middle ground training in which they neither gain the muscle size nor the strength they want. There's a fix for that.</p></div></div><div class="c19" webReader="5.51851851852"><a href="http://www.bodybuilding.com/fun/3-ways-to-extend-sets-for-new-gains.html"><img src="http://www.bodybuilding.com/fun/images/2013/3-ways-to-extend-your-sets-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="7.09523809524"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/3-ways-to-extend-sets-for-new-gains.html">3 Ways To Extend Your Sets For New Gains</a></h4><p style="display: inline;" class="webReader-styled">
If your rep scheme isn't getting you where you want to be, then add an additional exercise to snack on after the main course. Rest when you're dead!</p></div></div><div class="c19" webReader="5.44247787611"><a href="http://www.bodybuilding.com/fun/ask-the-pro-trainer-how-important-is-the-number-of-reps-i-do.html"><img src="http://www.bodybuilding.com/fun/images/2013/atpt-number-of-reps-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="7.25663716814"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/ask-the-pro-trainer-how-important-is-the-number-of-reps-i-do.html">Ask The Pro Trainer: How Important Is The Number Of Reps I Do?</a></h4><p style="display: inline;" class="webReader-styled">
I'm a trainer of celebrities and VIPs, an IFBB Men's Physique Pro, and a fitness advocate. I'd like to help you reach your goals by answering your tough questions!</p></div></div></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="33.1219512195"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="4.85087719298"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/other.htm">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/other.htm"><img src="images/2013/writer-contributing-writers-sig-new.jpg" alt=""/></a></div><div class="ata-view-all-articles-link"><ul class="bb-chevron-list bold-type"><li><a href="http://www.bodybuilding.com/fun/other.htm#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

The Match Game: The Secret To Great Supersets

Supersets have been around forever, and for good reason. They can make a workout more productive, accelerate muscle hypertrophy, increase fat burning, and create faster strength gains. All supersets, are not created equal, however. Make the wrong choice, and the quality of both exercises can suffer, as can your progress toward your overall goal of increased strength, muscle growth, or fat loss.

Don’t fall prey to random programming. Learn the secrets of effective exercise pairing for your specific goals, and you’ll never view “rest” periods the same way again.

Circuits 101

A superset is a pair of exercises that are alternated. A triset is a set of three different exercises that are alternated. Both of these are types of circuits. Often, you’ll see them labeled in a workout like this:

A1. Bench press
A2. Barbell row

Bench Press/Barbell Row Superset

Both exercises in this superset grouped and assigned A-group to distinguish them from other exercises on the program. In this case, you would alternate both A-group exercises would be alternated until all sets were complete. Sometimes, however, an extra exercise improves the rotation:

A1. Front squat
A2. Barbell row
A3. Plank

Front Squat/Barbell Row/Plank Triset

The same format applies as the superset: You move from A1 to A2 to A3, then cycle back through until all sets are complete.

Two Exercises or Three?

Rest and the way intensity dictates rest are the most important aspects involved in good exercise pairings. For our purposes, “rest” refers to the duration of the paired exercises in a superset or a triplet—not standing around recovering. Rest in a superset is the other exercise.

The easiest way to think about rest is by establishing a common set duration. A typical set of 10-12 reps takes close to a minute to complete. Difficult, whole-body exercises done at a high-intensity are better suited for two minutes of rest, which equates to two paired exercises and thus a triplet. Isolated movements at a relatively lesser intensity are fine with one minute of rest and thus constitute a superset.

If rest is inadequate, reps or resistance may suffer and the goal of the workout may be compromised. The following eight types of movements generally require more rest than a typical superset can provide, and thus are better suited for a triplet. Barring that, they should at least be paired with active rest or mobility work, and definitely not with one another.

  • Chin-up or pull-up
  • Deadlift variations
  • Squat variations
  • Sprints
  • Bench press
  • Glute ham raise, hamstring curl, and other hamstring-dominant movements
  • Good mornings
  • Calf raise variations

With the exception of the last movement, these are all compound or taxing single-jointed movements. When the whole body is forced to work hard to accomplish a task, no exercise paired with it will allow for quality rest.

Thus, if you’re banging out chin-ups and front squats back to back, your numbers will drop off in a hurry on both. If the goal was 3 sets of 10 reps each of chins and squats, you’d likely turn in reps of 10 on set one, then 6 or 7 on set two, then maybe as few as 4 or 5 reps in the final set. It’s simply too much work and too little quality rest to continue to meet the 10-rep goal.

“When the whole body is forced to work hard to accomplish a task, no exercise paired with it will allow for quality rest.”

As for calf movements, they often cause cramping and fatigue when paired with other leg exercises, even at low intensities. The same goes for intense hamstring and lower back-dominant movements. Trying to pair them with something like front squats could be a recipe for technique degradation and potential injury.

Of course, how these movements affect each person is different, and a little trial and error goes a long way. Start by using the above list, listen to your body, and you will be on the road to more productive supersets and triplets.

Supersets for Strength

Supersets in strength-focused training aren’t as popular as they are for hypertrophy and fat-loss training, but that doesn’t mean they can’t work well here. The best method is to choose supersets in the following two categories:

  • Active rest: Use for the big lifts like squat, deadlift, and bench press variations.
  • Antagonists: Pair supporting movements that hit opposing muscles or movements in the same body area.

Active rest means just that: getting something done within a rest period. Instead of standing around during the 2-3 minutes between heavy squat attempts, perform something that is focused on mobility, core strength, or isolation work. One of my favorites is the “no money.”

No Money
Watch The Video – 00:43

In each of the below, the A group is the strength component, and the B group is comprised of supporting movements.

Triset
Triset

Supersets for Hypertrophy

For lifters focused on hypertrophy and bodybuilding, performing supersets that hit antagonistic muscle groups is a great way to accelerate hypertrophy in target areas. This will drive increased blood flow into the muscles of both the working and resting muscle group.

“Performing supersets that hit antagonistic muscle groups is a great way to accelerate hypertrophy.”

Pairings can be based on muscles:

  • Bicep/triceps
  • Chest/back
  • Hamstring/quadriceps
  • Delts/rotator cuff

Or movements:

  • Horizontal push/horizontal pull
  • Knee-dominant leg/hip-dominant leg
  • Overhead press/overhead pull

Here’s how some hypertrophy-centered upper body and lower body workouts could look. Keep reps relatively high, in the 8-12 range, and rest periods very short.

Superset
Superset

In both workouts, you use oppositional movements and muscles that will keep the target body part pumped without ruining the movement. Notice that I didn’t pair a leg exercise with front squat, though. As I mentioned earlier, form degradation is simply too big of a risk with a high-technique, whole-body movement. It’s best to err on the safe side.

Supersets for Fat loss

Supersets can be used with great effect for fat loss by increasing the amount of work performed in a given timeframe. This burns tons of calories in the gym, and in the subsequent hours following training. Here, I think the best method is to pair heavy but relatively low-technique lifts with a highly metabolic exercise.

“The best method is to pair heavy but relatively low-technique lifts with a highly metabolic exercise.”

In particular, I’ve found tremendous success pairing movements that will tax the whole body, such as heavy dumbbell lunges, with lightweight metabolic movements that get the heart rate up. Mountain climbers are a good example. Because the metabolic exercise is light, and the heavy exercise relatively simple, this formula works well and doesn’t crush one body part too much, allowing you to keep moving at a fast pace.

Superset
Superset

Lift More Efficiently, Grow More Quickly

Try these methods of circuiting exercises and you’ll find your workouts will become more productive and efficient. It takes time and experience to create an ideal routine, so experiment and see which methods best meet your goals. If you found a pairing that works perfectly—or disastrously—share it in the comments.


Recommended For You

High Reps, Low Reps? Which Rep Scheme Is Best?

A lot of people get stuck in middle ground training in which they neither gain the muscle size nor the strength they want. There’s a fix for that.

3 Ways To Extend Your Sets For New Gains

If your rep scheme isn’t getting you where you want to be, then add an additional exercise to snack on after the main course. Rest when you’re dead!

Ask The Pro Trainer: How Important Is The Number Of Reps I Do?

I’m a trainer of celebrities and VIPs, an IFBB Men’s Physique Pro, and a fitness advocate. I’d like to help you reach your goals by answering your tough questions!

About The Author

Check out these awesome articles by some of the best writers in the industry.

Jump to original:  

The Match Game: The Secret To Great Supersets

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Apply Here To Be A Transformation Of The Week!

Body Transformation: Clayton Filipowicz Cut Down And Built Marine Muscle!

Why I decided to transform

My transformation journey began during my senior year of high school when I wanted to get the attention of my long-time crush and couldn’t compose myself due to my low self-esteem.

My two best friends enlisted in the Marine Corps while pondered over colleges that would devastate my bank account. Then it hit me. I was unhappy with life at age 18, looked in the mirror, and decided it was time to change.

I walked into the Marine Corps recruiting office a few days later. As I entered, a slim man who embodied the look of a Marine sergeant told me that I had to lose 80 pounds to enlist and I agreed. For the next eight months, I worked tirelessly to lose weight, gain the girl of my dreams, and enlisted in the United States Marine Corps.

A year and a half later, I became a Marine and am dating the girl I nervously chatted up in high school. Most importantly, I have self-confidence.

Before

After

AGE 18 / HEIGHT 5’8″ / BODY FAT 19%

AGE 19 / HEIGHT 5’8″ / BODY FAT 12%

Post To Fitboard

How I accomplished my goals

At first, I thought I had to drop weight fast. I basically starved myself, skipped meals, and ate carrots and strawberries. I knew little about weightlifting and even less about proper nutrition.

I lifted weights with my friend before school at 5 a.m. and did abdominal workouts in empty classrooms during study hall and lunch. After school, I ran a lot. This pattern went on for months and the intensity increased exponentially.

There were many low points. Until I realized that slow progress was still progress, I was miserable. I kept reminding myself that I’d accomplish my goals if I stayed with it.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet Plan That Guided My Transformation

Dieting was the toughest part of my transformation. At first, I went into starvation mode but soon discovered that I could accomplish manageable goals by slowly reducing my calories.

Cool Fact

Clayton is a broadcaster for the Marine Corps YouTube page and its connected networks! He’s also as an editor of the Marine Corps YouTube, Facebook, Flickr, and Instagram accounts!

Training Regimen That Kept Me On Track

If you want to get big, you have to lift big. I focus primarily on free-weight exercises. I don’t use set formulas, percentages, rep ranges, or one-rep maxes. I use a five-day split and then restart from the beginning. I do cardio and abdominal workouts every day.

What aspect challenged me the most

Dieting was the hardest aspect. I was miserable until I realized that I needed to live healthier overall rather than implement a quick-fix diet. Cardio was a close second, though.

My future fitness plans

I’m currently coming off of a great bulk. I went from 175 to 196 pounds. The next few months will be dedicated to a clean cut and a healthy lifting routine. There’s no end to sculpting a healthy physique. I’ll continue to lift weights and the spirits of those around me.

“Remain humble. Everyone is fighting their own battle. Lift up those around you.”

Suggestions for aspiring transformers

  • Success takes time. If you want it bad enough, commit to it, and set realistic goals.
  • Stay positive. Don’t listen to people who put you down. Negativity is cancer!
  • Remain humble. Everyone is fighting their own battle. Lift up those around you.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com helps when I lack motivation to run further or lift heavier. The motivation boards give me an extra push to get off the couch and better myself. Many BodySpace members give helpful tips in the forums.

Clayton’s Top 5 Gym Tracks

  1. “Papercut” by Linkin Park
  2. “After Midnight” by Blink 182
  3. “Never Enough” by Five Finger Death Punch
  4. “Next Year” by Two Door Cinema Club
  5. “How You Like Me Now” by The Heavy

Recommended For You

Body Transformation: Brandon Petrasso Went From 41% Bodyfat To 14%

Brandon bulked for football and ate recklessly during his youth. Check out the nutrition and training plan this teen used to lose 120 pounds before prom!

Body Transformation: Raphael Gabiazon Lifted His Body Into The Stratosphere!

Raphael had little purpose in life until his ripped uncle introduced him to bodybuilding. Now he lives with passion, self-discipline, and pride. See how you can too!

Body Transformation: David Zalec Is Transformation Motivation!

David’s bullies became his bros after he get ripped and garnered positive attention. Check out the training, nutrition, and supplement plans he uses to attack the weights!


About The Author

Have you made a dramatic change either by gaining muscle of by losing all the weight you have been hoping for?

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Body Transformation: Clayton Filipowicz Cut Down And Built Marine Muscle!

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on Body Transformation: Clayton Filipowicz Cut Down And Built Marine Muscle!

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