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<div id="DPG" webReader="21.4375"><h5 class="c8"><a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-12.html">Back</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-main-overview.html">Main</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-14.html">Next</a></h5><p>The Rewired Trainer is all about making fitness work seamlessly with your life. You work out during the work week, and you rest during the weekend. Use this time as an opportunity to catch up on life and engage in the best kind of "active rest," whatever that means for you.</p><p>Maybe it's a hike with your friends, a bike ride to the library with your family, or tug-of-war with your dog. Maybe just walk to the store instead of driving. What you do is up to you. Just make sure you enjoy it!</p><p>There's another advantage to having both Saturday and Sunday free: You can use one of the days to make up a missed workout from earlier in the week. Maybe you were busy, had to travel, or an emergency came up. This is your pass—no questions asked!</p><h3 class="article-title">Exclusive Rewired Stacks</h3><p>Get incredible results with these hand-picked supplement combos!</p><div class="static-top-3-widget"><div class="static-top-3-section-left" webReader="3.85981308411"><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod2140018/image_prodprod2140018_largeImage_X_130_white.jpg"/></a><div class="static-top-3-section-box" webReader="4.96261682243"><p><strong><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html">BPI Sports Rewired Foundation Stack</a></strong></p><p>Train hard and recover like a pro with these essentials!*</p><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html" class="bbButton primaryAction">View Products</a></div></div><div class="static-top-3-section-middle" webReader="3.65765765766"><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod2140016/image_prodprod2140016_largeImage_X_130_white.jpg"/></a><div class="static-top-3-section-box" webReader="4.7027027027"><p><strong><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html">BPI Sports Rewired<br />Muscle Building Stack</a></strong></p><p>Build maximum muscle with this power-packed supp combo.*</p><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html" class="bbButton primaryAction">View Products</a></div></div><div class="static-top-3-section-right" webReader="-13.5535714286"><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod2140014/image_prodprod2140014_largeImage_X_130_white.jpg"/></a><div class="static-top-3-section-box" webReader="5.30357142857"><p><strong><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html">BPI Sports Rewired<br />Fat Loss Stack</a></strong></p><p>Burn fat and support muscle maintenance with this killer stack!*</p><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html" class="bbButton primaryAction">View Products</a></div></div></div><br /><h5 class="c8"><a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-12.html">Back</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-main-overview.html">Main</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-14.html">Next</a></h5></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="40.8497652582"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.67484662577"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/james-grage.html">James Grage</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/james-grage.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">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.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/james-grage.html"><img src="images/2014/writer-james-grage-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/james-grage.html#articles" class="bold-type">View All Articles By This Author</a></li>
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James Grage's Rewired 9-Week Fitness Trainer – Day 13, Active Recovery

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The Rewired Trainer is all about making fitness work seamlessly with your life. You work out during the work week, and you rest during the weekend. Use this time as an opportunity to catch up on life and engage in the best kind of “active rest,” whatever that means for you.

Maybe it’s a hike with your friends, a bike ride to the library with your family, or tug-of-war with your dog. Maybe just walk to the store instead of driving. What you do is up to you. Just make sure you enjoy it!

There’s another advantage to having both Saturday and Sunday free: You can use one of the days to make up a missed workout from earlier in the week. Maybe you were busy, had to travel, or an emergency came up. This is your pass—no questions asked!

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

BPI Sports Rewired Foundation Stack

Train hard and recover like a pro with these essentials!*

View Products

BPI Sports Rewired
Muscle Building Stack

Build maximum muscle with this power-packed supp combo.*

View Products

BPI Sports Rewired
Fat Loss Stack

Burn fat and support muscle maintenance with this killer stack!*

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Back | Main | Next

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.

Link: 

James Grage's Rewired 9-Week Fitness Trainer – Day 13, Active Recovery

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on James Grage's Rewired 9-Week Fitness Trainer – Day 13, Active Recovery

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James Grage's Rewired 9-Week Fitness Trainer – Day 12, Shoulders, Calves, Abs

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Today’s assignment is shoulders, abs, and calves, but just like the other workouts in phase one, you’ll be doing as much ab work during the warm-up as during the weighted crunches at the end.

If you’ve never done seated overhead throws before, then it was probably a bit of a struggle to learn them last week. But don’t take that as an excuse to sleep through the plank—or even worse, to tent your hips up or let them droop down. Stay strong, clench your glutes and abs, and build the kind of tension that will have you begging for those 30 seconds to end!

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

BPI Sports Rewired Foundation Stack

Train hard and recover like a pro with these essentials!*

View Products

BPI Sports Rewired
Muscle Building Stack

Build maximum muscle with this power-packed supp combo.*

View Products

BPI Sports Rewired
Fat Loss Stack

Burn fat and support muscle maintenance with this killer stack!*

View Products

Back | Main | Next

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.

From – 

James Grage's Rewired 9-Week Fitness Trainer – Day 12, Shoulders, Calves, Abs

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm upComments Off on James Grage's Rewired 9-Week Fitness Trainer – Day 12, Shoulders, Calves, Abs

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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!

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

BPI Sports Rewired Foundation Stack

Train hard and recover like a pro with these essentials!*

View Products

BPI Sports Rewired
Muscle Building Stack

Build maximum muscle with this power-packed supp combo.*

View Products

BPI Sports Rewired
Fat Loss Stack

Burn fat and support muscle maintenance with this killer stack!*

View Products

Back | Main | Next

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.

Source:

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

<div id="DPG" webReader="112.96"><h5 class="c7"><a href="james-grage-rewired-9-week-fitness-trainer-main-overview.html">Main</a> | <a href="james-grage-rewired-9-week-fitness-trainer-clean-slate.html">Clean Slate</a> | <a href="james-grage-rewired-9-week-fitness-trainer-training-overview.html">Training</a> | <a href="james-grage-rewired-9-week-fitness-trainer-nutrition-overview.html">Nutrition</a> | <a href="james-grage-rewired-9-week-fitness-trainer-supplements-overview.html">Supplements</a> | <a href="james-grage-rewired-9-week-fitness-trainer-day-1.html">Get Started</a></h5><h6 class="c8"><a href="james-grage-rewired-9-week-fitness-trainer-thinker-overview.html">The Thinker</a> | <a href="james-grage-rewired-9-week-fitness-trainer-feeler-overview.html">The Feeler</a> | The Socializer | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-provider-overview.html">The Provider</a></h6><p>You've taken the <a href="http://www.bodybuilding.com/fun/rewired-fitness-personality-test.html">Rewired fitness personality test</a> and found that your predominant personality type is the Socializer. Congratulations! This is the first step toward a new you.</p><p>As a Socializer, you face specific challenges that may cause you to lose track of your fitness goals. I'm here to help you overcome this array of challenges and put the best parts of your personality to work for you.</p><p>I don't want to change who you are. I want help you embrace who you are so you can make calculated and informed changes. Armed with the knowledge about your personality type below, you'll be able to identify and overcome hurdles that frequently face Socializers. You'll be able to reset, rebuild, and rewire your fitness life.</p><h4>The Socializer<br /><span class="exercise-note">Watch The Video - 10:40</span></h4><br /><a href="http://www.bodybuilding.com/fun/docs/2014/2014_personality_quiz-socializer.pdf"><img src="http://www.bodybuilding.com/fun/images/2014/james-grages-rewired_socializer_banner.jpg" height="224" width="560"/></a><h3 class="article-title">Potential Obstacles</h3><p>Once you can determine which issues keep you from achieving your fitness goals, you can learn how to conquer them. Here are some of the biggest obstacles Socializers have to overcome:</p><h4>Easily Influenced</h4><p>Socializers are often easily influenced by the people around them. They tend to do what other people are doing and like to be part of a group. Being around a social group which doesn't support your fitness goals can be a huge challenge.</p><h4>Too Much Food and Alcohol</h4><p>The Socializer is always the life of the party. Wherever you find the Socializer, you'll find friends, food, and alcohol. It's also common for the Socializer to have a career that calls for him or her to entertain colleagues or clients. If this sounds familiar, then you probably have a fair amount of hidden calories in your diet. Between the cocktails and restaurant food, you probably eat way more than you think you do.</p><img src="images/2014/rewired-socializer-graphics-1.jpg" width="560" height="299" border="0"/><p>"I have a lot of social struggles in terms of fitness. If somebody wants to go out and have a great meal, dessert, and a number of cocktails, I'm always all for it. That piles up." – Chris Ullery, 10% Socializer</p><h4>Constant Comparison</h4><p>Sometimes, Socializers spend too much time comparing themselves to others. If you're constantly worried about other people's progress, you may end up unhappy with your own. Negativity can be a tough hurdle to get over.</p><h4>Talking Instead of Training</h4><p>The gym is a social outlet for many Socializers. While that's good in theory, Socializers can actually spend more time talking than they do training. If you spend a couple hours in the gym but don't even break a sweat, you know you might not be working as hard as you could be.</p><h3 class="article-title">Breaking Habits</h3><p>Now that we identified some of your potential pitfalls, here are some of the ways you can transform them into proactive behaviors.</p><h4>Surround Yourself With Like Minds</h4><p>I'm not telling you to ditch all of your old friends, but I suggest you encourage your current friends to take up training or find more friends with similar fitness goals. Because you're easily influenced by people around you, make sure you're being influenced to make healthy choices.</p><p>You may also want to find a training partner. Find someone with a different personality type; someone who will keep you accountable and stop you from talking too much between sets. The perfect training partner will reel you back in and keep you focused and on track.</p><h4>Plan Social Events and Vacations as Rewards</h4><p>Fitness should be fun, but don't lose sight of your goal to stay committed to your fitness plan. Because you like events, parties, and vacations, you can use them to your advantage. If you have a vacation planned, use it as motivation and a reward.</p><img src="images/2014/rewired-socializer-graphics-2b.jpg" width="560" height="315" border="0"/><p>"I love to ski, but I love to ski and have a PBR. So when I'd go skiing and couldn't have a PBR, that's what made me sad because I associated PBR with skiing and fun." – Lindsey Sapien, 20% Socializer</p><p>If you've been on track for 30 days, host a party or go out to dinner. In order for your fitness to be a permanent change, you have to enjoy it. Associate your healthy lifestyle with fun and enjoyment, not deprivation.</p><h4>Focus On The 90/10 Plan</h4><p>Your social life is important to you, so focus on eating clean and avoiding alcohol 90 percent of the time. Once per week, have a good meal or enjoy a beverage. This way, you're not depriving yourself. If you deprive yourself, you might build up those cravings in your head until all you think about is the end of the program when you can quit.</p><h3 class="article-title">The Next Step</h3><p>Before jumping into the program, I encourage you to take some time to reflect. Watch some of the other fitness personality videos because we all have a little of each personality type. The more you know about yourself, your potential challenges, and how to use your personality traits to your advantage, the more successful you'll be.</p><p>After you view the personality videos, watch the Clean Slate video. In it, you'll learn the tools and tips to help you achieve your goals. From there, you can begin the Rewired program with your specific hurdles and action points in mind.</p><h3 class="article-title">Exclusive Rewired Stacks</h3><p>Get incredible results with these hand-picked supplement combos!</p><div class="static-top-3-widget"><div class="static-top-3-section-left" webReader="3.85981308411"><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod2140018/image_prodprod2140018_largeImage_X_130_white.jpg"/></a><div class="static-top-3-section-box" webReader="4.96261682243"><p><strong><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html">BPI Sports Rewired Foundation Stack</a></strong></p><p>Train hard and recover like a pro with these essentials!*</p><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html" class="bbButton primaryAction">View Products</a></div></div><div class="static-top-3-section-middle" webReader="3.65765765766"><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod2140016/image_prodprod2140016_largeImage_X_130_white.jpg"/></a><div class="static-top-3-section-box" webReader="4.7027027027"><p><strong><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html">BPI Sports Rewired<br />Muscle Building Stack</a></strong></p><p>Build maximum muscle with this power-packed supp combo.*</p><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html" class="bbButton primaryAction">View Products</a></div></div><div class="static-top-3-section-right" webReader="-13.5535714286"><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod2140014/image_prodprod2140014_largeImage_X_130_white.jpg"/></a><div class="static-top-3-section-box" webReader="5.30357142857"><p><strong><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html">BPI Sports Rewired<br />Fat Loss Stack</a></strong></p><p>Burn fat and support muscle maintenance with this killer stack!*</p><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html" class="bbButton primaryAction">View Products</a></div></div></div><br /><h5 class="c7"><a href="james-grage-rewired-9-week-fitness-trainer-main-overview.html">Main</a> | <a href="james-grage-rewired-9-week-fitness-trainer-clean-slate.html">Clean Slate</a> | <a href="james-grage-rewired-9-week-fitness-trainer-training-overview.html">Training</a> | <a href="james-grage-rewired-9-week-fitness-trainer-nutrition-overview.html">Nutrition</a> | <a href="james-grage-rewired-9-week-fitness-trainer-supplements-overview.html">Supplements</a> | <a href="james-grage-rewired-9-week-fitness-trainer-day-1.html">Get Started</a></h5><h6 class="c8"><a href="james-grage-rewired-9-week-fitness-trainer-thinker-overview.html">The Thinker</a> | <a href="james-grage-rewired-9-week-fitness-trainer-feeler-overview.html">The Feeler</a> | The Socializer | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-provider-overview.html">The Provider</a></h6><br class="c10"/><h4>Recommended For You</h4><div class="c13" webReader="4.79941860465"><a href="http://www.bodybuilding.com/fun/8-ways-to-maximize-your-post-workout-recovery.html"><img src="http://www.bodybuilding.com/fun/images/2014/8-ways-to-maximize-your-post-workout-recovery-small.jpg" alt="" width="200" height="114"/></a><div class="c12" webReader="5.90697674419"><h4 class="c11"><a href="http://www.bodybuilding.com/fun/8-ways-to-maximize-your-post-workout-recovery.html">8 Ways To Maximize Your Post-Workout Recovery</a></h4><p style="display: inline;" class="webReader-styled">
Think you get results from working yourself to death in the gym? It's time to focus your efforts on what you do outside of it.</p></div></div><div class="c15" webReader="4.70351758794"><a href="http://www.bodybuilding.com/fun/strong-arm-tactic-james-grage-superset-arms-workout.html"><img src="http://www.bodybuilding.com/fun/images/2014/strong-arm-tactic_bpi-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c14" webReader="5.78894472362"><h4 class="c11"><a href="http://www.bodybuilding.com/fun/strong-arm-tactic-james-grage-superset-arms-workout.html">Strong-Arm Tactics: James Grage's Superset Arms Workout</a></h4><p style="display: inline;" class="webReader-styled">
Strong arms aren't built with fancy techniques. They're built with hard work and intense training. Try this video workout and see for yourself!</p></div></div><div class="c15" webReader="6.41935483871"><a href="http://www.bodybuilding.com/fun/fitness-360-james-grage-define-your-own-destiny.html"><img src="http://www.bodybuilding.com/fun/images/2013/fit-360-james-grage-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c14" webReader="8.82661290323"><h4 class="c11"><a href="http://www.bodybuilding.com/fun/fitness-360-james-grage-define-your-own-destiny.html">Fitness 360: James Grage, Define Your Own Destiny</a></h4><p style="display: inline;" class="webReader-styled">
He asked for a Jack LaLanne weight set at age 15, stepped on stage at 25, and built himself back up after a devastating car accident that very same year. At age 39, James Grage refuses to slow down.</p></div></div><br class="c10"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="40.8497652582"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.67484662577"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/james-grage.html">James Grage</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/james-grage.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">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.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/james-grage.html"><img src="images/2014/writer-james-grage-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/james-grage.html#articles" class="bold-type">View All Articles By This Author</a></li>
</ul></div></div></div>

James Grage's Rewired 9-Week Fitness Trainer – Socializer Overview

Main | Clean Slate | Training | Nutrition | Supplements | Get Started
The Thinker | The Feeler | The Socializer | The Provider

You’ve taken the Rewired fitness personality test and found that your predominant personality type is the Socializer. Congratulations! This is the first step toward a new you.

As a Socializer, you face specific challenges that may cause you to lose track of your fitness goals. I’m here to help you overcome this array of challenges and put the best parts of your personality to work for you.

I don’t want to change who you are. I want help you embrace who you are so you can make calculated and informed changes. Armed with the knowledge about your personality type below, you’ll be able to identify and overcome hurdles that frequently face Socializers. You’ll be able to reset, rebuild, and rewire your fitness life.

The Socializer
Watch The Video – 10:40

Potential Obstacles

Once you can determine which issues keep you from achieving your fitness goals, you can learn how to conquer them. Here are some of the biggest obstacles Socializers have to overcome:

Easily Influenced

Socializers are often easily influenced by the people around them. They tend to do what other people are doing and like to be part of a group. Being around a social group which doesn’t support your fitness goals can be a huge challenge.

Too Much Food and Alcohol

The Socializer is always the life of the party. Wherever you find the Socializer, you’ll find friends, food, and alcohol. It’s also common for the Socializer to have a career that calls for him or her to entertain colleagues or clients. If this sounds familiar, then you probably have a fair amount of hidden calories in your diet. Between the cocktails and restaurant food, you probably eat way more than you think you do.

“I have a lot of social struggles in terms of fitness. If somebody wants to go out and have a great meal, dessert, and a number of cocktails, I’m always all for it. That piles up.” – Chris Ullery, 10% Socializer

Constant Comparison

Sometimes, Socializers spend too much time comparing themselves to others. If you’re constantly worried about other people’s progress, you may end up unhappy with your own. Negativity can be a tough hurdle to get over.

Talking Instead of Training

The gym is a social outlet for many Socializers. While that’s good in theory, Socializers can actually spend more time talking than they do training. If you spend a couple hours in the gym but don’t even break a sweat, you know you might not be working as hard as you could be.

Breaking Habits

Now that we identified some of your potential pitfalls, here are some of the ways you can transform them into proactive behaviors.

Surround Yourself With Like Minds

I’m not telling you to ditch all of your old friends, but I suggest you encourage your current friends to take up training or find more friends with similar fitness goals. Because you’re easily influenced by people around you, make sure you’re being influenced to make healthy choices.

You may also want to find a training partner. Find someone with a different personality type; someone who will keep you accountable and stop you from talking too much between sets. The perfect training partner will reel you back in and keep you focused and on track.

Plan Social Events and Vacations as Rewards

Fitness should be fun, but don’t lose sight of your goal to stay committed to your fitness plan. Because you like events, parties, and vacations, you can use them to your advantage. If you have a vacation planned, use it as motivation and a reward.

“I love to ski, but I love to ski and have a PBR. So when I’d go skiing and couldn’t have a PBR, that’s what made me sad because I associated PBR with skiing and fun.” – Lindsey Sapien, 20% Socializer

If you’ve been on track for 30 days, host a party or go out to dinner. In order for your fitness to be a permanent change, you have to enjoy it. Associate your healthy lifestyle with fun and enjoyment, not deprivation.

Focus On The 90/10 Plan

Your social life is important to you, so focus on eating clean and avoiding alcohol 90 percent of the time. Once per week, have a good meal or enjoy a beverage. This way, you’re not depriving yourself. If you deprive yourself, you might build up those cravings in your head until all you think about is the end of the program when you can quit.

The Next Step

Before jumping into the program, I encourage you to take some time to reflect. Watch some of the other fitness personality videos because we all have a little of each personality type. The more you know about yourself, your potential challenges, and how to use your personality traits to your advantage, the more successful you’ll be.

After you view the personality videos, watch the Clean Slate video. In it, you’ll learn the tools and tips to help you achieve your goals. From there, you can begin the Rewired program with your specific hurdles and action points in mind.

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

BPI Sports Rewired Foundation Stack

Train hard and recover like a pro with these essentials!*

View Products

BPI Sports Rewired
Muscle Building Stack

Build maximum muscle with this power-packed supp combo.*

View Products

BPI Sports Rewired
Fat Loss Stack

Burn fat and support muscle maintenance with this killer stack!*

View Products

Main | Clean Slate | Training | Nutrition | Supplements | Get Started
The Thinker | The Feeler | The Socializer | The Provider


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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 – Socializer Overview

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on James Grage's Rewired 9-Week Fitness Trainer – Socializer Overview

Jogging-Treadmill

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

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Just over a week into this trainer, you might be asking, “Dude, where’s my cardio?” It’s true, the Rewired Trainer doesn’t have the same type of isolated, long-duration, low-to-mid-intensity cardio sessions you’ll see in many other training plans. If that means you’re having trouble catching up on your favorite bad TV, well, don’t wait for an apology!

During phase one of the program, your cardio comes in two forms: the warm-up at the start of each workout, and the supersets that dominate workouts like yesterday’s and today’s. If you’re not out of breath at the end of this 45-minute leg routine, then your workout intensity is the issue, not the training program!

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

BPI Sports Rewired Foundation Stack

Train hard and recover like a pro with these essentials!*

View Products

BPI Sports Rewired
Muscle Building Stack

Build maximum muscle with this power-packed supp combo.*

View Products

BPI Sports Rewired
Fat Loss Stack

Burn fat and support muscle maintenance with this killer stack!*

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Back | Main | Next

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.

See the original article here: 

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

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

<div id="DPG" webReader="174.679501203"><h5 class="c7"><a href="james-grage-rewired-9-week-fitness-trainer-main-overview.html">Main</a> | <a href="james-grage-rewired-9-week-fitness-trainer-clean-slate.html">Clean Slate</a> | <a href="james-grage-rewired-9-week-fitness-trainer-training-overview.html">Training</a> | <a href="james-grage-rewired-9-week-fitness-trainer-nutrition-overview.html">Nutrition</a> | <a href="james-grage-rewired-9-week-fitness-trainer-supplements-overview.html">Supplements</a> | <a href="james-grage-rewired-9-week-fitness-trainer-day-1.html">Get Started</a></h5><h6 class="c8"><a href="james-grage-rewired-9-week-fitness-trainer-thinker-overview.html">The Thinker</a> | The Feeler | <a href="james-grage-rewired-9-week-fitness-trainer-socializer-overview.html">The Socializer</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-provider-overview.html">The Provider</a></h6><p>You've taken the <a href="http://www.bodybuilding.com/fun/rewired-fitness-personality-test.html">Rewired fitness personality test</a> and found that your predominant personality type is the Feeler. Congratulations! This is the first step toward a new you.</p><p>As a Feeler, you're up against unique challenges that may cause you to lose track of your fitness goals. I'm here to help you overcome these challenges and put the best parts of your personality to work for your goals.</p><p>I don't want to change who you are. I want help you embrace who you are so you can make calculated and informed changes. Armed with the information below, you'll never have to repeat a short-term transformation again. You'll be able to reset, rebuild, and rewire your fitness life.</p><h4>The Feeler<br /><span class="exercise-note">Watch The Video - 12:21</span></h4><br /><a href="http://www.bodybuilding.com/fun/docs/2014/2014_personality_quiz-feeler.pdf"><img src="http://www.bodybuilding.com/fun/images/2014/james-grages-rewired_feeler_banner.jpg" height="224" width="560"/></a><h3 class="article-title">Potential Obstacles</h3><p>Once you determine which issues keep you from achieving your fitness goals, you can learn how to conquer them. Here are some of the biggest obstacles Feelers have to overcome:</p><h4>External Influences</h4><p>Because you're sensitive to your environment, external things can easily impact your motivation. Maybe it's something as simple as the weather outside, or even something somebody said to you. Things that happen at work or with your family can hinder what you do in the gym and sway what you choose to eat.</p><h4>Emotional Ties To Unhealthy Food</h4><p>Feelers often have emotional ties to unhealthy food because they associate food with happy memories or positive experiences. Maybe your mom cooked for you when you were sick and it really cheered you up. Because you have that positive association with your mom's comfort food, you'll eat it when you feel down to lift your spirits. Obviously, eating "comfort food" can have a negative impact on your fitness goals.</p><img src="images/2014/rewired-feeler-graphics-1.jpg" width="560" height="310" border="0"/><p>"I've started three transformations and the first two I did not finish. I think it was because there was a lack of planning and a lack of setting goals. I wasn't really on a specific plan, so I just stopped doing it." – Trevor Davis, 35% Feeler</p><p>Feelers may also use alcohol to escape or relax when they feel stressed or depressed. Excessive alcohol consumption can drop your energy levels, influence your nutritional choices, and hinder your results in the gym.</p><h4>Self-Conscious</h4><p>Feelers can also feel self-conscious about how they look and what they do in the gym. Instead of focusing on the workout itself, Feelers may be overwhelmed with stress because they're more worried about what the people around them might be thinking or saying.</p><h4>Erratic Fitness Programming</h4><p>Another potential fitness obstacle for the Feeler is a trial-and-error plan. Many Feelers just wing their fitness program and don't see good results because their workouts are erratic rather than systematic. Good, effective fitness programs are created with purposeful steps so each day builds upon the next.</p><img src="images/2014/rewired-feeler-graphics-2.jpg" width="560" height="316" border="0"/><p>"I would definitely say that I'm emotionally tied to food, for sure. When I'm stressed out, I eat. It's horrible, and I hate it, but that's just how I am." – Erin Hogue, 50% Feeler</p><p>As a Feeler, you may get frustrated when your workout doesn't go as well as you thought it would. You may also struggle to get motivated, which can keep you from pushing yourself and leave you in a hole before you even begin to transform.</p><h3 class="article-title">Breaking Habits</h3><p>Now that we've identified some of your potential pitfalls, here are some of the ways you can transform them into positive behaviors.</p><h4>New Food Associations</h4><img src="images/2014/rewired-feeler-graphics-3.jpg" width="255" height="161" border="0" class="float-right c10"/><p>"The Rewired nutrition plan includes strategic cheat meals to help you build and maintain a healthy relationship with food."</p><p>One of my weaknesses is cheesecake. I <em>really</em> like it, but I also know it isn't good for me, so I try to switch up my association. Whenever I'm tempted to eat cheesecake, I think about all the ingredients inside it. The average serving of cheesecake contains roughly 28 grams of fat. Now, that thought alone doesn't emotionally impact me to change my association, so I picture those 28 grams of fat as two tablespoons of lard. That nasty image disrupts the positive associations I have with cheesecake.</p><p>But you can't stop there. You have to replace the negative image with a positive association. After passing on cheesecake, I have to remind myself how good I feel about eating something healthier. Every good decision you make—however small or seemingly insignificant—makes a difference. Small, positive choices will ultimately lead to your final goal.</p><p>It's important, though, never to completely deprive yourself. The Rewired nutrition plan includes strategic cheat meals to help you build and maintain a healthy relationship with food. Even after the next nine weeks, your nutrition plan should always include some treats throughout the week that you can look forward to. Just make sure you stick to cheat meals instead of cheat days.</p><h4>Fight Self-Consciousness with Education</h4><p>Being overly self-conscious is one of the easiest pitfalls to overcome. More than anything, feeling confident in the gym comes down to education. Find an experienced lifting partner to walk you through the gym, show you how to use the equipment, and train with you for added physical and emotional support. Partnering with a Socializer is an easy way to accomplish this.</p><p>Another great way to feel more confident in the gym is to do some research. Use Bodybuilding.com as a resource to learn more about training , nutrition, and supplementation. The Rewired program will teach you a great deal about these topics, but you can further extend your knowledge by reading daily articles and actively searching for new information. When you know more about fitness, you'll feel much more confident about it.</p><h4>Stick To A Program</h4><img src="images/2014/rewired-feeler-graphics-4.jpg" width="239" height="421" border="0" class="float-right c10"/><p>"If you're having a stressful day and you usually rely on alcohol to relax, try making exercise your stress-relieving activity."</p><p>Instead of walking into the gym and training whatever you feel like, it's important that you follow a program. The Rewired Trainer is a great place to start. The biggest caveat is that you have to stick to every aspect of the complete program. You have to trust the program to accomplish your goals and transform your weaknesses.</p><p>Once you've made the decision to stick to a program, grab a notebook and start tracking your workouts, your body fat, how you feel, and more. As a Feeler, it's especially important to track your fitness accomplishments so you don't get discouraged or feel like you're not making progress. Tracking your measurements, progress photos, weight change, and emotions will help you <em>see</em> your personal progress.</p><p>If your workouts are erratic based on your pre-training emotional state, then it's important to create a pre-training ritual. Queue up your favorite song, drink your favorite pre-workout, or watch your favorite YouTube video—as long as it's a routine you can do consistently, it will help you get in the right mindset before you train.</p><h4>Make Exercise Your Stress-Reliever</h4><p>If you're having a stressful day and you usually rely on alcohol to relax, try making exercise your stress-relieving activity. Working out instead of sitting on the couch with a beer will make you feel much less stressed, much happier, and ultimately much healthier. By actively replacing an unhealthy behavior with a healthier choice, you won't feel deprived and your entire quality of life will improve.</p><h3 class="article-title">The Next Step</h3><p>Before jumping into the program, I'd like to encourage you to take some time to reflect. You should also watch some of the other fitness personality videos because we all have a little of each personality type. The more you know about yourself, your potential challenges, and how to use your personality traits to your advantage, the more successful you'll be.</p><p>After you view the personality videos, watch the Clean Slate video. In it, you'll learn the tools and tips to help you achieve your goals. From there, you can begin the complete Rewired program, get in the gym, and let the fun begin!</p><h3 class="article-title">Exclusive Rewired Stacks</h3><p>Get incredible results with these hand-picked supplement combos!</p><div class="static-top-3-widget"><div class="static-top-3-section-left" webReader="3.85981308411"><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod2140018/image_prodprod2140018_largeImage_X_130_white.jpg"/></a><div class="static-top-3-section-box" webReader="4.96261682243"><p><strong><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html">BPI Sports Rewired Foundation Stack</a></strong></p><p>Train hard and recover like a pro with these essentials!*</p><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html" class="bbButton primaryAction">View Products</a></div></div><div class="static-top-3-section-middle" webReader="3.65765765766"><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod2140016/image_prodprod2140016_largeImage_X_130_white.jpg"/></a><div class="static-top-3-section-box" webReader="4.7027027027"><p><strong><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html">BPI Sports Rewired<br />Muscle Building Stack</a></strong></p><p>Build maximum muscle with this power-packed supp combo.*</p><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html" class="bbButton primaryAction">View Products</a></div></div><div class="static-top-3-section-right" webReader="-13.5535714286"><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod2140014/image_prodprod2140014_largeImage_X_130_white.jpg"/></a><div class="static-top-3-section-box" webReader="5.30357142857"><p><strong><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html">BPI Sports Rewired<br />Fat Loss Stack</a></strong></p><p>Burn fat and support muscle maintenance with this killer stack!*</p><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html" class="bbButton primaryAction">View Products</a></div></div></div><br /><h5 class="c7"><a href="james-grage-rewired-9-week-fitness-trainer-main-overview.html">Main</a> | <a href="james-grage-rewired-9-week-fitness-trainer-clean-slate.html">Clean Slate</a> | <a href="james-grage-rewired-9-week-fitness-trainer-training-overview.html">Training</a> | <a href="james-grage-rewired-9-week-fitness-trainer-nutrition-overview.html">Nutrition</a> | <a href="james-grage-rewired-9-week-fitness-trainer-supplements-overview.html">Supplements</a> | <a href="james-grage-rewired-9-week-fitness-trainer-day-1.html">Get Started</a></h5><h6 class="c8"><a href="james-grage-rewired-9-week-fitness-trainer-thinker-overview.html">The Thinker</a> | The Feeler | <a href="james-grage-rewired-9-week-fitness-trainer-socializer-overview.html">The Socializer</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-provider-overview.html">The Provider</a></h6><br class="c13"/><h4>Recommended For You</h4><div class="c16" webReader="4.79941860465"><a href="http://www.bodybuilding.com/fun/8-ways-to-maximize-your-post-workout-recovery.html"><img src="http://www.bodybuilding.com/fun/images/2014/8-ways-to-maximize-your-post-workout-recovery-small.jpg" alt="" width="200" height="114"/></a><div class="c15" webReader="5.90697674419"><h4 class="c14"><a href="http://www.bodybuilding.com/fun/8-ways-to-maximize-your-post-workout-recovery.html">8 Ways To Maximize Your Post-Workout Recovery</a></h4><p style="display: inline;" class="webReader-styled">
Think you get results from working yourself to death in the gym? It's time to focus your efforts on what you do outside of it.</p></div></div><div class="c18" webReader="4.70351758794"><a href="http://www.bodybuilding.com/fun/strong-arm-tactic-james-grage-superset-arms-workout.html"><img src="http://www.bodybuilding.com/fun/images/2014/strong-arm-tactic_bpi-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c17" webReader="5.78894472362"><h4 class="c14"><a href="http://www.bodybuilding.com/fun/strong-arm-tactic-james-grage-superset-arms-workout.html">Strong-Arm Tactics: James Grage's Superset Arms Workout</a></h4><p style="display: inline;" class="webReader-styled">
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He asked for a Jack LaLanne weight set at age 15, stepped on stage at 25, and built himself back up after a devastating car accident that very same year. At age 39, James Grage refuses to slow down.</p></div></div><br class="c13"/></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="40.8497652582"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.67484662577"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/james-grage.html">James Grage</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/james-grage.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">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.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/james-grage.html"><img src="images/2014/writer-james-grage-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/james-grage.html#articles" class="bold-type">View All Articles By This Author</a></li>
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James Grage's Rewired 9-Week Fitness Trainer – Feeler Overview

Main | Clean Slate | Training | Nutrition | Supplements | Get Started
The Thinker | The Feeler | The Socializer | The Provider

You’ve taken the Rewired fitness personality test and found that your predominant personality type is the Feeler. Congratulations! This is the first step toward a new you.

As a Feeler, you’re up against unique challenges that may cause you to lose track of your fitness goals. I’m here to help you overcome these challenges and put the best parts of your personality to work for your goals.

I don’t want to change who you are. I want help you embrace who you are so you can make calculated and informed changes. Armed with the information below, you’ll never have to repeat a short-term transformation again. You’ll be able to reset, rebuild, and rewire your fitness life.

The Feeler
Watch The Video – 12:21

Potential Obstacles

Once you determine which issues keep you from achieving your fitness goals, you can learn how to conquer them. Here are some of the biggest obstacles Feelers have to overcome:

External Influences

Because you’re sensitive to your environment, external things can easily impact your motivation. Maybe it’s something as simple as the weather outside, or even something somebody said to you. Things that happen at work or with your family can hinder what you do in the gym and sway what you choose to eat.

Emotional Ties To Unhealthy Food

Feelers often have emotional ties to unhealthy food because they associate food with happy memories or positive experiences. Maybe your mom cooked for you when you were sick and it really cheered you up. Because you have that positive association with your mom’s comfort food, you’ll eat it when you feel down to lift your spirits. Obviously, eating “comfort food” can have a negative impact on your fitness goals.

“I’ve started three transformations and the first two I did not finish. I think it was because there was a lack of planning and a lack of setting goals. I wasn’t really on a specific plan, so I just stopped doing it.” – Trevor Davis, 35% Feeler

Feelers may also use alcohol to escape or relax when they feel stressed or depressed. Excessive alcohol consumption can drop your energy levels, influence your nutritional choices, and hinder your results in the gym.

Self-Conscious

Feelers can also feel self-conscious about how they look and what they do in the gym. Instead of focusing on the workout itself, Feelers may be overwhelmed with stress because they’re more worried about what the people around them might be thinking or saying.

Erratic Fitness Programming

Another potential fitness obstacle for the Feeler is a trial-and-error plan. Many Feelers just wing their fitness program and don’t see good results because their workouts are erratic rather than systematic. Good, effective fitness programs are created with purposeful steps so each day builds upon the next.

“I would definitely say that I’m emotionally tied to food, for sure. When I’m stressed out, I eat. It’s horrible, and I hate it, but that’s just how I am.” – Erin Hogue, 50% Feeler

As a Feeler, you may get frustrated when your workout doesn’t go as well as you thought it would. You may also struggle to get motivated, which can keep you from pushing yourself and leave you in a hole before you even begin to transform.

Breaking Habits

Now that we’ve identified some of your potential pitfalls, here are some of the ways you can transform them into positive behaviors.

New Food Associations

“The Rewired nutrition plan includes strategic cheat meals to help you build and maintain a healthy relationship with food.”

One of my weaknesses is cheesecake. I really like it, but I also know it isn’t good for me, so I try to switch up my association. Whenever I’m tempted to eat cheesecake, I think about all the ingredients inside it. The average serving of cheesecake contains roughly 28 grams of fat. Now, that thought alone doesn’t emotionally impact me to change my association, so I picture those 28 grams of fat as two tablespoons of lard. That nasty image disrupts the positive associations I have with cheesecake.

But you can’t stop there. You have to replace the negative image with a positive association. After passing on cheesecake, I have to remind myself how good I feel about eating something healthier. Every good decision you make—however small or seemingly insignificant—makes a difference. Small, positive choices will ultimately lead to your final goal.

It’s important, though, never to completely deprive yourself. The Rewired nutrition plan includes strategic cheat meals to help you build and maintain a healthy relationship with food. Even after the next nine weeks, your nutrition plan should always include some treats throughout the week that you can look forward to. Just make sure you stick to cheat meals instead of cheat days.

Fight Self-Consciousness with Education

Being overly self-conscious is one of the easiest pitfalls to overcome. More than anything, feeling confident in the gym comes down to education. Find an experienced lifting partner to walk you through the gym, show you how to use the equipment, and train with you for added physical and emotional support. Partnering with a Socializer is an easy way to accomplish this.

Another great way to feel more confident in the gym is to do some research. Use Bodybuilding.com as a resource to learn more about training , nutrition, and supplementation. The Rewired program will teach you a great deal about these topics, but you can further extend your knowledge by reading daily articles and actively searching for new information. When you know more about fitness, you’ll feel much more confident about it.

Stick To A Program

“If you’re having a stressful day and you usually rely on alcohol to relax, try making exercise your stress-relieving activity.”

Instead of walking into the gym and training whatever you feel like, it’s important that you follow a program. The Rewired Trainer is a great place to start. The biggest caveat is that you have to stick to every aspect of the complete program. You have to trust the program to accomplish your goals and transform your weaknesses.

Once you’ve made the decision to stick to a program, grab a notebook and start tracking your workouts, your body fat, how you feel, and more. As a Feeler, it’s especially important to track your fitness accomplishments so you don’t get discouraged or feel like you’re not making progress. Tracking your measurements, progress photos, weight change, and emotions will help you see your personal progress.

If your workouts are erratic based on your pre-training emotional state, then it’s important to create a pre-training ritual. Queue up your favorite song, drink your favorite pre-workout, or watch your favorite YouTube video—as long as it’s a routine you can do consistently, it will help you get in the right mindset before you train.

Make Exercise Your Stress-Reliever

If you’re having a stressful day and you usually rely on alcohol to relax, try making exercise your stress-relieving activity. Working out instead of sitting on the couch with a beer will make you feel much less stressed, much happier, and ultimately much healthier. By actively replacing an unhealthy behavior with a healthier choice, you won’t feel deprived and your entire quality of life will improve.

The Next Step

Before jumping into the program, I’d like to encourage you to take some time to reflect. You should also watch some of the other fitness personality videos because we all have a little of each personality type. The more you know about yourself, your potential challenges, and how to use your personality traits to your advantage, the more successful you’ll be.

After you view the personality videos, watch the Clean Slate video. In it, you’ll learn the tools and tips to help you achieve your goals. From there, you can begin the complete Rewired program, get in the gym, and let the fun begin!

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

BPI Sports Rewired Foundation Stack

Train hard and recover like a pro with these essentials!*

View Products

BPI Sports Rewired
Muscle Building Stack

Build maximum muscle with this power-packed supp combo.*

View Products

BPI Sports Rewired
Fat Loss Stack

Burn fat and support muscle maintenance with this killer stack!*

View Products

Main | Clean Slate | Training | Nutrition | Supplements | Get Started
The Thinker | The Feeler | The Socializer | The Provider


Recommended For You

8 Ways To Maximize Your Post-Workout Recovery

Think you get results from working yourself to death in the gym? It’s time to focus your efforts on what you do outside of it.

Strong-Arm Tactics: James Grage’s Superset Arms Workout

Strong arms aren’t built with fancy techniques. They’re built with hard work and intense training. Try this video workout and see for yourself!

Fitness 360: James Grage, Define Your Own Destiny

He asked for a Jack LaLanne weight set at age 15, stepped on stage at 25, and built himself back up after a devastating car accident that very same year. At age 39, James Grage refuses to slow down.


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.

More here:

James Grage's Rewired 9-Week Fitness Trainer – Feeler Overview

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on James Grage's Rewired 9-Week Fitness Trainer – Feeler Overview

<div id="DPG" webReader="32.2736077482"><h5 class="c8"><a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-6.html">Back</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-main-overview.html">Main</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-8.html">Next</a></h5><p>One thing that coming back from a life-threatening car crash taught James Grage is that the body needs time and space to heal from intense physical training, the same way it heals from injuries. He still trains hard and does what is necessary to break down muscle tissue, but he also devotes time to recovery essentials like stretching, sleep, and nutrition.</p><p>"Progress is all in the recovery," Grage says. "If I can't recover from it, it's pointless."</p><p>Today is another active rest day in the Rewired Trainer, but that can mean whatever you need it to mean right now. Make up a workout if you've missed one, or just go for a walk, foam roll, or engage in mobility work. If you need, take a complete rest day.</p><p>Most importantly, take some time to regroup mentally and check in with yourself about how this trainer is going for you. Have you been tracking your progress over the last week on BodySpace or in a workout log? Do you need to revisit your personality test video for a reminder of what you're working for over these nine weeks? Rewired is a mental trainer first and foremost, so do what's necessary to get in the mindset to complete another five straight days of hard work in the gym!</p><h3 class="article-title">Exclusive Rewired Stacks</h3><p>Get incredible results with these hand-picked supplement combos!</p><div class="static-top-3-widget"><div class="static-top-3-section-left" webReader="3.85981308411"><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod2140018/image_prodprod2140018_largeImage_X_130_white.jpg"/></a><div class="static-top-3-section-box" webReader="4.96261682243"><p><strong><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html">BPI Sports Rewired Foundation Stack</a></strong></p><p>Train hard and recover like a pro with these essentials!*</p><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-foundation-stack.html" class="bbButton primaryAction">View Products</a></div></div><div class="static-top-3-section-middle" webReader="3.65765765766"><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod2140016/image_prodprod2140016_largeImage_X_130_white.jpg"/></a><div class="static-top-3-section-box" webReader="4.7027027027"><p><strong><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html">BPI Sports Rewired<br />Muscle Building Stack</a></strong></p><p>Build maximum muscle with this power-packed supp combo.*</p><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-muscle-building-stack.html" class="bbButton primaryAction">View Products</a></div></div><div class="static-top-3-section-right" webReader="-13.5535714286"><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html"><img src="http://store.bbcomcdn.com/images/store/prodimage/prod_prod2140014/image_prodprod2140014_largeImage_X_130_white.jpg"/></a><div class="static-top-3-section-box" webReader="5.30357142857"><p><strong><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html">BPI Sports Rewired<br />Fat Loss Stack</a></strong></p><p>Burn fat and support muscle maintenance with this killer stack!*</p><a href="http://www.bodybuilding.com/store/bpi-sports/rewired-fat-loss-stack.html" class="bbButton primaryAction">View Products</a></div></div></div><br /><h5 class="c8"><a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-6.html">Back</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-main-overview.html">Main</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-8.html">Next</a></h5></div><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="40.8497652582"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column" webReader="6.67484662577"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/james-grage.html">James Grage</a></div><div class="author-gradient-button"><a href="http://www.bodybuilding.com/fun/james-grage.html">VIEW AUTHOR PAGE</a></div><p class="ata-author-summary">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.</p></div><div class="ata-right-column"><div class="ata-author-image-frame"><a href="http://www.bodybuilding.com/fun/james-grage.html"><img src="images/2014/writer-james-grage-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/james-grage.html#articles" class="bold-type">View All Articles By This Author</a></li>
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James Grage's Rewired 9-Week Fitness Trainer – Day 7, Active Recovery

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One thing that coming back from a life-threatening car crash taught James Grage is that the body needs time and space to heal from intense physical training, the same way it heals from injuries. He still trains hard and does what is necessary to break down muscle tissue, but he also devotes time to recovery essentials like stretching, sleep, and nutrition.

“Progress is all in the recovery,” Grage says. “If I can’t recover from it, it’s pointless.”

Today is another active rest day in the Rewired Trainer, but that can mean whatever you need it to mean right now. Make up a workout if you’ve missed one, or just go for a walk, foam roll, or engage in mobility work. If you need, take a complete rest day.

Most importantly, take some time to regroup mentally and check in with yourself about how this trainer is going for you. Have you been tracking your progress over the last week on BodySpace or in a workout log? Do you need to revisit your personality test video for a reminder of what you’re working for over these nine weeks? Rewired is a mental trainer first and foremost, so do what’s necessary to get in the mindset to complete another five straight days of hard work in the gym!

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

BPI Sports Rewired Foundation Stack

Train hard and recover like a pro with these essentials!*

View Products

BPI Sports Rewired
Muscle Building Stack

Build maximum muscle with this power-packed supp combo.*

View Products

BPI Sports Rewired
Fat Loss Stack

Burn fat and support muscle maintenance with this killer stack!*

View Products

Back | Main | Next

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.

Taken from:  

James Grage's Rewired 9-Week Fitness Trainer – Day 7, Active Recovery

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on James Grage's Rewired 9-Week Fitness Trainer – Day 7, Active Recovery

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James Grage Rewired 9 Week Fitness Trainer – Training Overview

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The Thinker | The Feeler | The Socializer | The Provider

Rewired will help you build muscle and lose fat, but it goes beyond that. This training program is also efficient, sustainable, and can easily be integrated it into the average work week. From the fitness personality test to the training and nutrition plans, Rewired is designed to help you create quality habits so you can make lasting change.

The training program is divided into three, 3-week phases. Each phase is specially designed to help you build lean muscle while slowly whittling away your body fat. The workouts are built on time-efficient, advanced training techniques, progressive overload, and cardiovascular work. You’ll generally be in and out of the gym in 45 minutes so you can get back to work, your kids, or enjoying other activities.

Each workout is laid out in detail across the Rewired daily training pages, but this quick overview will explain the main tenets of the program and give you a look under the hood. Take a peek before you hit the gym!

“Rewired is designed to help you create quality habits so you can make lasting change.”

Phase One

The first three weeks of the Rewired program utilize supersets. Using sets in the 10-15 rep range, many exercises are paired with a movement which works the opposite side of the joint. For instance, a biceps movement will be paired with a triceps movement. These exercises will be trained back to back with no rest. You’ll actively stretch one muscle group while the other fills with oxygen- and nutrient-rich blood.

On each successive set of a given exercise, you will increase the weight and do fewer repetitions. This technique is referred to as a “half-pyramid” or “ramping.” You’ll take a short rest after you’ve done both exercises.

During this phase, you will begin each workout with cardio training. Utilize moderate-intensity, steady-state cardio as part of an extended warm-up to build a cardio foundation for the next phase.

Phase Two

Phase two of the Rewired 9-Week Trainer takes what you worked on in the first three weeks and builds upon it. You will still pair exercises in superset fashion, but now you’ll use two or three movements for the same muscle group. Using different movements for the same muscle groups will stress and build them in a more complete fashion. This technique, often referred to as a “compound set,” will recruit muscle fibers which did not engage during the first exercise.

Like you did in Phase One, you’ll increase the weight and decrease the reps for each set throughout Phase Two. You’ll also take a short rest between sets.

You’ll notice that, during this phase, your training has been split into two distinct sessions. The first session is a 30-minute steady-state cardio workout, and the second is your resistance workout. You don’t necessarily have to split the cardio into a separate session. If your training time is extremely limited, just knock out as much cardio as time allows before you lift. It never has to be “all or nothing.”

“Using different movements for the same muscle groups will stress and build them in a more complete fashion.”

Phase Three

During the final phase, you’ll reach the peak of training intensity. At a glance, the workouts in this phase have the same principle as the previous phase: multiple exercises for the same body part are trained back to back, though a bit heavier. During these last three weeks, though, you utilize special techniques called “pre-exhaustion” and “dropsets.” These methods will increase your training intensity and help you make big changes.

“During this phase, you’ll take a new approach and use high-intensity interval training (HIIT).”

The first movement in the phase three exercise groups will be a single-joint isolation exercise that specifically targets a particular muscle. After fatiguing that specific body part, you’ll immediately move to a compound movement. Pre-exhausting specific muscles will ensure that they get stressed during compound movements, forcing them to grow.

After you have completed the prescribed number of repetitions to failure on your compound movement, reduce the workload by 30 percent and knock out another 4-6 repetitions. This technique, referred to as a dropset, will guarantee a higher level of growth because you recruit more muscle fibers during each set.

In prior phases, you’ve been training with steady-state cardio. During this phase, you’ll take a new approach and use high-intensity interval training (HIIT). Instead of spending all of your time on a treadmill, your cardio will start with a prescribed number of bodyweight exercises which will develop your athleticism and conditioning. Perform these movements back to back at a high intensity, followed by five minutes of moderate-intensity work on the elliptical. This short active recovery time will allow you rebuild your energy before repeating the bodyweight cycle.

The Rewired Split

Although the workouts will include different exercises and modalities, you’ll work the same muscle groups on the same days throughout the next nine weeks.

  • Day One: Arms
  • Day Two: Legs
  • Day Three: Chest
  • Day Four: Back
  • Day Five: Shoulders, Calves, Abs
  • Day Six: Active rest
  • Day Seven: Active rest

Active Rest

You’ll be working hard five days per week, so you can use two days per week as rest days. I recommend Saturday and Sunday. Depending on your fitness level and rest needs, you can use one or both days to do something lightly active. Go on a hike with your family or play tug-of-war with your dog. If you feel really sore, do some foam rolling and mobility work.

Some people will feel that they need at least one full rest day to recover completely. If this is you, take a day to recharge and get excited for the upcoming week. Your muscles need to rest in order to grow.

You don’t have to take both rest days in succession. With two rest days per week, you can always move your workouts around if your schedule gets incredibly hectic. If you’re busy, have to travel, or an emergency comes up, you have the freedom to move a workout to later in the week.

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

BPI Sports Rewired Foundation Stack

Train hard and recover like a pro with these essentials!*

View Products

BPI Sports Rewired
Muscle Building Stack

Build maximum muscle with this power-packed supp combo.*

View Products

BPI Sports Rewired
Fat Loss Stack

Burn fat and support muscle maintenance with this killer stack!*

View Products

Main | Clean Slate | Training | Nutrition | Supplements | Get Started
The Thinker | The Feeler | The Socializer | The Provider


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.

Read this article: 

James Grage Rewired 9 Week Fitness Trainer – Training Overview

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Warm up, Weight TrainingComments Off on James Grage Rewired 9 Week Fitness Trainer – Training Overview

We 'Mirin Vol. 63: 20 Awesome Selfies

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We 'Mirin Vol. 63: 20 Awesome Selfies

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We 'Mirin Vol. 62: Six-Pack Spectacular!

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We 'Mirin Vol. 62: Six-Pack Spectacular!

Posted in Bodybuilding, Diets, Exercises, Nutrition, UncategorizedComments Off on We 'Mirin Vol. 62: Six-Pack Spectacular!

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