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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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About The Author

Ryan Hughes was one of the first men to qualify as an IFBB Physique Pro. He works as a personal trainer and fitness model in New York City

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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

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7 of the best fitness social media accounts to follow now

There’s no denying our Instagram feeds are a prime source of motivation. So we’ve sourced seven of the best social media accounts to help you stay motivated and inspired, grouped by your goals.For fat-loss fortitudeA Google search of ‘fat loss’ will see enough returns to bring on a migraine.

We’ve sorted the sensible from the silly so you can maximise your shred.Alexa Towersey @actionalexaWhat you get:Along with inspiring quotes and epic action shots (no squatting in a G-string here, folks), Towersey posts weekly examples of fat-burning circuits and booty-building exercises for you to try at home. And as a woman with years of experience and who trains some of Sydney’s top models, you are inclined to take her advice

Taken from:

7 of the best fitness social media accounts to follow now

Posted in Exercises, Fitness Equipment, Nutrition, Training Methods, Weight loss, Weight TrainingComments Off on 7 of the best fitness social media accounts to follow now

<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


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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

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

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

The most important part of the Rewired 9-Week Trainer is rewiring your brain to forget old habits and create new, healthy ones. Through it, you’ll not only grow more aware of who you are and how your personality influences your fitness, but how you can make lifelong change by harnessing the best parts of your personality and applying them to training, nutrition, and supplementation.

New, healthy habits must first come in the form of training and nutrition. What you do in the gym and in the kitchen will have the biggest impacts on your fitness. Supplements, however, can help you build muscle, burn fat, and maximize your intensity. They won’t do the work for you, but they’ll certainly aid you along the way.

“Supplements can help you build muscle, burn fat, and maximize your intensity. They won’t do the work for you, but they’ll certainly aid you along the way.”

One of the best parts of the Rewired supplement regimen is that it’s customizable. The Rewired program is flexible, repeatable, and can be followed multiple times. Because of this, it can be used for multiple goals. I’ve put together three different stacks that support various goals—from muscle building, to fat loss, to building an overall healthy foundation. Each stack is simple, affordable, and effective.

Exclusive Rewired Stacks

Get incredible results with these hand-picked supplement combos!

Rewired Supplements

The Rewired supplements are beneficial to everyone—from the most novice gym goers to advanced lifters. I’m not giving you 20 different products to figure out. Instead, I hand-picked five awesome products that you can mix and match to make your perfect stack.

Whey Protein

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If you only allotted space for one product in your budget, make sure it’s whey protein. Whey is a fast-absorbing protein that may help you increase your muscle mass, recover faster, and build strength.* A post-workout whey protein shake will deliver the necessary nutrients and a large quantity of branched chain amino acids (BCAAs) to your muscles when they are most ready to absorb them.

Although chicken and fish are also protein-rich, your body isn’t able to digest and absorb that protein as quickly and efficiently as it does whey. Whey HD includes 25 grams of muscle-building protein and only 3 grams of carbohydrates. It’s also rich in digestive enzymes to keep your belly happy.

BCAAs

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There are 22 amino acids in the body, nine of which we must get through food. Of those nine, the branched chain amino acids—leucine, isoleucine, and valine—play a vital role in building muscle.* Because they are actually metabolized in the muscle, BCAAs can be used by your body to build new proteins.*

Supplementing with BCAAs, especially when you’re watching how much you eat, can help your body get more muscle-building blocks without the added calories of whole food. Best BCAAs also include a CLA matrix to help your body better metabolize fat.* You get muscle-building and fat-burning power!

Pre-Workout

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Pre-workout products can help you get the most out of your workouts.* Taking one 15-30 minutes before your workout can help boost your energy and focus and increase your muscle pump.* The better you perform in your workouts, the more opportunity your body has for significant change.

Pre-workout supplements usually contain ingredients like caffeine and the B-vitamin niacin so you walk into the gym feeling energized.* 1.M.R. Vortex is designed to help you perform your best to achieve extraordinary results. It’s the perfect training partner for the short, intense Rewired workouts.

Taking a pre-workout supplement 15-30 minutes before your workout can help boost your energy and focus and increase your muscle pump.*

Creatine

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Creatine can help improve your recovery rate, your muscular strength and endurance, and make your muscles appear fuller.* If you’d like to build more muscle and increase your performance in the gym, then a creatine supplement is an important piece of your stack.*

Creatine Alkaline is a blend of creatine monohydrate and creatine HCl. It also contains ph-sorb , which could help your body absorb more creatine by balancing the ph levels in your stomach.* You can pick it up separately or find Creatine Alkaline in the Rewired muscle-building stack.

Fat Burner

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Fat burners contain a variety of ingredients—from caffeine to yohimbe to BCAAs—that can help you get rid of unwanted fat while supporting muscle maintenance.* Fat burners can also increase your energy levels, your mental focus, and increase the speed of your metabolism.* Although your diet is the primary vehicle for weight loss, fat-burners can help your body trim that last little bit.*

B4 is a key component of the Rewired fat-loss stack. It’s formulated to not only increase your metabolism and help you torch adipose tissue, but it can also enhance your mood.* It’s a fantastic addition to your Rewired nutrition and training programs if fat loss is your primary physique goal.

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

* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.


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

Posted in Bodybuilding, Exercises, Nutrition, Uncategorized, Weight lossComments Off on James Grage's Rewired 9-Week Fitness Trainer – Supplements Overview

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James Grage Rewired 9 Week Fitness Trainer – Training Overview

Main | Clean Slate | Training | Nutrition | Supplements | Get Started
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

<div id="DPG" webReader="76.8033088235"><h5 class="c7"><a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-main-overview.html">Main</a> | Clean Slate | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-training-overview.html">Training</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-nutrition-overview.html">Nutrition</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-supplements-overview.html">Supplements</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-1.html">Get Started</a></h5><h6 class="c8"><a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-thinker-overview.html">The Thinker</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-feeler-overview.html">The Feeler</a> | <a href="http://www.bodybuilding.com/fun/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>Everything that we've talked about up until this point has been about addressing your personality: the traits, behaviors, and things that not only make you who you are, but could hold you back from achieving your fitness goals. Now, it's time to clean the slate. It's time to reset, rebuild, and rewire.</p><h4>Clean Slate<br /><span class="exercise-note">Watch The Video - 7:39</span></h4><p>You'll use the next nine weeks not just to change on the outside, but to make a change on the inside. You'll learn how to turn your liabilities into assets and create a program you can sustain to create a lasting fitness lifestyle. Here's how to start:</p><h3 class="article-title">Set A Goal</h3><p>The most important thing about setting a goal is to break down your major goal into small, achievable chunks. It's great to work toward your ultimate physique, but you're not going to achieve it overnight; it's certainly not going to happen in nine weeks. If you think it will, you only set yourself up for frustration.</p><img src="images/2014/rewired-clean-slate-graphics-1.jpg" width="560" height="367" border="0"/><p>"I believe in stepping stones. Every small goal will carry you forward to your big goal."</p><p>I believe in stepping stones. Every small goal will carry you forward to your big goal. If you create a short-term goal—something that's reasonable and attainable—you'll be more likely to achieve it. Feeling consistently successful will build your enthusiasm and motivation to keep working.</p><h3 class="article-title">Find Your Dedication</h3><p>I think your mindset and mental preparation for your journey into fitness are vital. One of the biggest reasons people fail is that they skip the commitment process. Commitment means unwavering dedication to your goal. No matter what happens in your life, no matter which excuses you might have, being committed means you're devoted to your goal. So, before you even start planning how you're going to achieve your fitness goal, you need to commit 100 percent.</p><img src="images/2014/rewired-clean-slate-graphics-2.jpg" width="227" height="326" border="0" class="float-right c10"/><p>It's also important to recognize how your environment can influence your behaviors. If you're a Socializer, your friends and family are going to have a major impact on some of the decisions you make. If you're a Provider, your kids, spouse, and job may influence how and when you practice fitness. If you're a Feeler, your emotional state may change the way you train and eat. It's important to recognize these potential obstacles so you can plan how to overcome them.</p><h3 class="article-title">Track Your Progress</h3><p>The next important step is learning how to track your progress. Sign up for <a href="http://bodyspace.bodybuilding.com/">BodySpace</a>, get your body fat measured, log your workouts, take photos, and do regular weigh-ins. Track your progress with actual numbers and photos to help you measure progress beyond how you feel. It will also help you stay motivated and plot your next success.</p><h3 class="article-title">Start The Program</h3><div class="side-ad" webReader="-19.4234234234"><div class="c11"><a href="http://www.bodybuilding.com/fun/rewired-fitness-personality-test.html" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/personality-quiz-smallbox.jpg" width="170" height="97"/></a></div><h4 class="c12">Rewired Personality Test</h4><p>If you haven't already taken Rewired personality test, please do so now!</p><div class="c14"><a href="http://www.bodybuilding.com/fun/rewired-fitness-personality-test.html" target="_blank" class="bbButton primaryAction c13">Take The Test</a></div></div><p>Rewired is a nine-week program which will help you create new habits to carry you through your life. The training, nutrition, and supplement regimens are easy to follow and will garner results. They're designed so that you can easily fit them into your daily routine <em>right now</em>.</p><p>If you haven't already, make sure you take the Rewired personality test and watch the corresponding videos before you start training. It's also a great idea to watch <em>all</em> of the personality videos because we each tend to have multiple fitness personalities.</p><p>Before you begin the program, take a "before" photo so you can mark where your journey began. It's also important to tell your family and friends about the journey you're about to embark on. With those tasks accomplished, you can dive into the training, nutrition, and supplementation specifics.</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="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-main-overview.html">Main</a> | Clean Slate | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-training-overview.html">Training</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-nutrition-overview.html">Nutrition</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-supplements-overview.html">Supplements</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-day-1.html">Get Started</a></h5><h6 class="c8"><a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-thinker-overview.html">The Thinker</a> | <a href="http://www.bodybuilding.com/fun/james-grage-rewired-9-week-fitness-trainer-feeler-overview.html">The Feeler</a> | <a href="http://www.bodybuilding.com/fun/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="c15"/><h4>Recommended For You</h4><div class="c18" 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="c17" webReader="5.90697674419"><h4 class="c16"><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">
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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="c20" 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="c19" webReader="8.82661290323"><h4 class="c16"><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="c15"/></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 – Clean Slate

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

Everything that we’ve talked about up until this point has been about addressing your personality: the traits, behaviors, and things that not only make you who you are, but could hold you back from achieving your fitness goals. Now, it’s time to clean the slate. It’s time to reset, rebuild, and rewire.

Clean Slate
Watch The Video – 7:39

You’ll use the next nine weeks not just to change on the outside, but to make a change on the inside. You’ll learn how to turn your liabilities into assets and create a program you can sustain to create a lasting fitness lifestyle. Here’s how to start:

Set A Goal

The most important thing about setting a goal is to break down your major goal into small, achievable chunks. It’s great to work toward your ultimate physique, but you’re not going to achieve it overnight; it’s certainly not going to happen in nine weeks. If you think it will, you only set yourself up for frustration.

“I believe in stepping stones. Every small goal will carry you forward to your big goal.”

I believe in stepping stones. Every small goal will carry you forward to your big goal. If you create a short-term goal—something that’s reasonable and attainable—you’ll be more likely to achieve it. Feeling consistently successful will build your enthusiasm and motivation to keep working.

Find Your Dedication

I think your mindset and mental preparation for your journey into fitness are vital. One of the biggest reasons people fail is that they skip the commitment process. Commitment means unwavering dedication to your goal. No matter what happens in your life, no matter which excuses you might have, being committed means you’re devoted to your goal. So, before you even start planning how you’re going to achieve your fitness goal, you need to commit 100 percent.

It’s also important to recognize how your environment can influence your behaviors. If you’re a Socializer, your friends and family are going to have a major impact on some of the decisions you make. If you’re a Provider, your kids, spouse, and job may influence how and when you practice fitness. If you’re a Feeler, your emotional state may change the way you train and eat. It’s important to recognize these potential obstacles so you can plan how to overcome them.

Track Your Progress

The next important step is learning how to track your progress. Sign up for BodySpace, get your body fat measured, log your workouts, take photos, and do regular weigh-ins. Track your progress with actual numbers and photos to help you measure progress beyond how you feel. It will also help you stay motivated and plot your next success.

Start The Program

Rewired Personality Test

If you haven’t already taken Rewired personality test, please do so now!

Rewired is a nine-week program which will help you create new habits to carry you through your life. The training, nutrition, and supplement regimens are easy to follow and will garner results. They’re designed so that you can easily fit them into your daily routine right now.

If you haven’t already, make sure you take the Rewired personality test and watch the corresponding videos before you start training. It’s also a great idea to watch all of the personality videos because we each tend to have multiple fitness personalities.

Before you begin the program, take a “before” photo so you can mark where your journey began. It’s also important to tell your family and friends about the journey you’re about to embark on. With those tasks accomplished, you can dive into the training, nutrition, and supplementation specifics.

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James Grage's Rewired 9-Week Fitness Trainer – Clean Slate

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

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Boost Your Bench Press, Squat, And Deadlift!

When it comes to building muscle and strength, three exercises can kick sand in the face of pretty much any other move out there. I’m talking about “the big three” for getting big: the squat, bench press, and deadlift.

Unfortunately, performing these exercises endlessly can lead to stagnation—mental and physical—and once your brain hits the exit, your gains are likely to go on hiatus, too.

Sure, you could ditch these exercises for a while and embark on an entirely new program to shake things up, but these are awesome moves and gym staples for good reason.

So, I have plan that can give you the best of both worlds: the gains these exercises undeniably and inevitably produce, but enough variety to hold your interest, too. Try these variations after your basic sets for the big three exercises. It’s as simple as that—and the resulting gains will amaze you.

The muscle-making and strength-building magic happens in three basic ways:

  • You do more work than before, which leads to progress.
  • Your body adapts neurologically, which leads to even more progress.
  • Your work on the variations will improve your technique on the originals.

Check out these variations for each of the big three lifts, and learn how you can implement them to elevate your training and improve your physique!

1 Deadlift Variations

Complete your planned rep and weight scheme of deadlifts, and then try one of the following variations:

Block Pulls

Blocks pulls are not to be confused with rack pulls, which use the power rack. Placing the bar on the pins of a power rack takes any slack out of the bar and changes the lift drastically.

Block Pull

For a block pull, simply elevate the plates 1-4 inches off the ground by using mats, blocks, or even other 45-pound plates. Then either use the same weight as you did on your last set or add up to 10 percent to the bar.

Complete another few sets at the same number of repetitions you used for deadlift.

Romanian Deadlifts

Drop the weight 10-20 percent and perform 3-5 additional sets of 3-8 repetitions.

Deficit Deadlifts

This variation is for more advanced lifters and is designed to help increase the range of motion. Basically, elevate your feet 1-2 inches off the ground and pull from there. You can stand on top of 45-pound plates, use hard mats, or a short box.

When performing the deficit deadlift, I recommend dropping the weight by 10-20 percent. The set and rep scheme would be identical to that of your deadlift off the ground.

2 Squat Variations

Similarly, after crushing your regularly scheduled squats, you could work in one of these variations for getting out of particularly troublesome sticking points:

Pause Squats

“Brutal is one way to describe the pause squat.”

Brutal is one way to describe the pause squat. Brutally effective, that is. A pause squat is just as it sounds: an ever-so-slight pause at the bottom, then bounce right back up.

I recommend dropping the bar weight by 10-20 percent and performing a few more sets at the same rep range this way. One to three seconds at the bottom more than suffices.

The paused position should be where you actively hold the weight up, not in the fully rested position. If you drop to the very bottom, you’d most likely engage the end range of your joints to create stability, but not so much your muscles to create the much preferred “active” stability.

Pin Squats

Try squatting from the pins. The pins change the nature of the exercise by removing the lowering (eccentric) portion. To set these up, move the safety pins in your squat rack so they hold the bar in a position where you are at or about 1-2 inches above parallel.

With the pins set and the bar loaded, dip yourself under the bar and into a proper position to squat the weight up. Maintain the same bar weight as you did for reps—keeping between 60-80 percent effort—except now perform only single reps.

3 Bench Press Variations

The bench press is a gym standard, but a few key variations can help push you past sticking points, should they arise. If you’re keen on improving your bench press, try using one of the following:

Floor Press

Essentially a bench press from the ground, the floor press doesn’t make the bench press any easier. Quite the opposite! The nature of the position nearly eliminates the drive of your legs and the arch of your back. The upshot is that this exercise will add productive volume to your upper body and contribute to an improved bench press.

To set up a floor press, simply move what are called the “J” hooks in your squat rack so they sit just low enough that you can un-rack the bar from a lying position on the floor.

From there, drop the bar weight by about 10-15 percent and perform a few more sets after the bench press, using the same number of repetitions you did with the standard bench press.

Paused Bench Press/Bench Press From Pins

The same guidelines as the pause squats or pin squats apply here. In this case, pause the bench press on your chest for the allotted time or set the safety pins about 1-2 inches above your chest.

Drop the bar weight by 10-20 percent and perform a few more sets at the same rep range with one of these two variations.

Close-grip Bench Press

Bring your grip a few inches closer together and perform the press with the same movement as normal. Just be extra careful about keeping your elbows tucked so they remain under this narrow hand spacing.

Close-grip Barbell Bench Press

Drop the weight by 10-15 percent and perform a few more sets of close-grip bench presses using the same repetition numbers as the standard bench press.

Now go out and give these a try!

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Boost Your Bench Press, Squat, And Deadlift!

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on Boost Your Bench Press, Squat, And Deadlift!

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8 Moves For A Crazy-Strong Core

Many compound lifters scoff at abdominal exercises and argue that heavy squats and deadlifts work the core sufficiently. I think this is a mistake. Sure, the core gets taxed during heavy compound movements, but it’s often the hidden weak link and limiting factor that keeps lifters from reaching new PRs.

In other words, a stronger core inevitably leads to bigger lifts. If it helps, think of it this way: Squats and deadlifts work the glutes and hamstrings a hell of a lot, but most serious lifters still do supplemental posterior chain work. Why should the core be any different?

There’s a catch, though. Crunches, basic planks, and side planks aren’t going to provide the stimulus necessary for strong lifters to get stronger, because they’re simply too easy. You need to challenge yourself with difficult, high-tension core exercises to see improvement across the board.

Here are eight demanding exercises to take both your abdominal strength and your overall strength to the next level!

EXERCISE 1

Generally I’m not a big fan of combination exercises, because one exercise is typically a lot harder than the other and you end up not being able to push yourself on the harder exercise. But here, both exercises are equally difficult, thereby allowing you to blast your upper back and core simultaneously.

People often cheat the heck out of hanging leg raises, usually by leaning way back, swinging, and creating momentum. This makes for a less than effective core exercise, and also leads to some significant spinal flexion. Holding the chin-up position helps prohibit backward lean, forcing you to be strict with the leg raises, which makes it safer and more effective.

Ben Bruno
Watch The Video – 0:40

Doing these with rings is especially great for stabilizing the body and keeping from swinging, but a bar works fine if you don’t have access to rings. Don’t lower your legs all the way down; stop 1-2 inches short to keep tension on the core. If it’s too hard at first, hold the chin-up at mid-level and/or bend the legs to shorten the lever length.

Counting time can be difficult for this exercise unless you’re positioned in front of a clock, so it’s best to go for reps.

EXERCISE 2

I suck at naming exercises, so I normally just call these “spread ’ems” or “open sesames.” No matter the title, it’s a great exercise to challenge your core and upper back.

Hold the chin-up position, go into an L-sit position, and slowly open and close your legs while keeping the torso steady. Learning to resist swinging is one of the most challenge aspects of the exercise. The slower you go, the harder it is. Try to keep your legs as straight as possible.

Ben Bruno
Watch The Video – 0:31

You can also do these from the hang position if the chin-up hold is too tough. Like the chin-up iso-hold/hanging leg raise combo, it’s usually best to do these for reps. Just make sure to wear loose shorts to avoid giving your fellow gym-goers a show they don’t want.

EXERCISE 3

This movement starts at the same point as the open sesame, but moves vertically rather than horizontally. Hold the chin-up position, enter an L-sit position, and perform small flutter kicks with your legs straight out. These are harder than the dynamic L-sit combo, so master that exercise first.

The goal is to keep your legs straight, but if you’re unable to manage that initially, start with bent legs and progress to straightening them. Because the legs move quickly, it’s tough to count reps, so it works better to do these for time. Start at 5-10 seconds and build up from there. That time will go by slower than you think!

Ben Bruno
Watch The Video – 0:36

EXERCISE 4

I saved L-sit leg extensions for last because it’s the hardest L-sit variation. Start by holding the chin-up position and extend your legs into an L-sit position. Bring your legs in, extend them straight out, and keep your torso steady to avoid swinging.

Put a medicine ball or dumbbell between your feet to increase the challenge. You can do these for reps or time.

Ben Bruno
Watch The Video – 0:28

EXERCISE 5

Get in a push-up position with one foot on a Valslide or furniture slider and let the other foot hover just off the floor. From there, walk forward with your hands, keeping your arms as straight as possible, and keep your hips steady.

Walk as far as possible with one leg and switch legs on the way back. If you don’t have space to walk, use a slide board to walk forward and backward for a set number of reps, and then switch legs. In either case, this exercise works your core and shoulders and jacks up your heart rate, which makes it a great finisher to an upper-body workout, either on its own or as part of a circuit with movements like battling ropes, sled pushes, or farmer’s walks.

Ben Bruno
Watch The Video – 0:29

EXERCISE 6

The normal suspension strap fallout progression is to start with the straps around waist height and extend your body until your arms are directly overhead. As you improve, you lengthen the straps and extend out farther, progressing until the straps almost touch the floor, which resembles the starting position of a standing ab wheel rollout.

There’s certainly nothing wrong with that progression, but for people with shoulder issues it can be problematic. To make it more shoulder-friendly, set up several feet behind the anchor point of the straps. This also makes the exercise significantly harder, because you don’t have to extend your arms out nearly as far to challenge the core. The tension is more or less constant throughout the movement.

Ben Bruno
Watch The Video – 0:36

There isn’t much range of motion at the arms, but this exercise lights the core up when done correctly. The farther you walk back, the harder it becomes. On the plus side, the farther you walk back the easier it becomes on the shoulders, but only walk back to a point where you can still control the movement. If you start to feel the exercise in your lower back, you’ve gone too far.

Perform this exercise for reps, and focus on progressively moving farther backward.

EXERCISE 7

Single-leg fallouts decrease your support base, which makes the exercise harder and adds a rotary stability component. The normal fallout already does a great job at working the anterior core, so this wrinkle makes it even better at building all-around core strength. Like the shoulder-friendly fall-out, perform this exercise for reps and focus on progressively moving farther backward.

Ben Bruno
Watch The Video – 0:35

EXERCISE 8

Regular bodysaws are great, and many people are surprised by just how difficult such a tiny range of motion can be. Once you’ve got that down, though, you can take it a step further by doing single-leg bodysaws. From there, if you feel frisky, try the single-arm, single-leg version, which challenges even the most advanced lifters.

Ben Bruno
Watch The Video – 0:29

Trying to count during this exercise is nearly impossible due to the intense strain throughout your body. Go for reps, and enjoy all the benefits your newfound core strength brings!


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Read original article – 

8 Moves For A Crazy-Strong Core

Posted in Bodybuilding, Exercises, Nutrition, UncategorizedComments Off on 8 Moves For A Crazy-Strong Core

<div id="DPG" webReader="85.2108130763"><div class="side-bar" webReader="-20"><div class="c10"><img src="http://www.bodybuilding.com/fun/images/2014/josh-haladay-vital-stats.jpg"/></div><h3 class="article-title c11">Vital Stats</h3><a href="http://bodyspace.bodybuilding.com/JTH2122/" rel="nofollow" target="_blank" title="Bodyspace"><img src="http://www.bodybuilding.com/fun/images/2013/bodyspace-social-icon.png" width="20" height="20" border="0" class="c12"/></a><a href="https://www.facebook.com/pages/Josh-Halladay/445424338812911" rel="nofollow" target="_blank" title="Facebook"><img src="http://www.bodybuilding.com/fun/images/2013/facebook-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="https://twitter.com/Josh_Halladay" rel="nofollow" target="_blank" title="Twitter"><img src="http://www.bodybuilding.com/fun/images/2013/twitter-social-icon.png" width="20" height="20" border="0" class="c13"/></a><a href="http://instagram.com/josh_halladay" rel="nofollow" target="_blank" title="Instagram"><img src="http://www.bodybuilding.com/fun/images/2013/instagram-social-icon.png" width="20" height="20" border="0" class="c13"/></a><p><strong>Name:</strong> Josh "The Beast" Halladay<br /><strong>Height:</strong> 5'11"<br /><strong>Weight:</strong> 220 contest<br /><strong>Occupation:</strong> NPC bodybuilding competitor, Universal-sponsored athlete, owner of the worCk.com.</p></div><p>A lot of dudes want big arms. As an NPC bodybuilding competitor shooting for a spot in the IFBB, I don't really have a choice—massive arms are a must to place well and earn my pro card. To build the right amount of size and shape, I train my arms a little differently than I train the rest of my body.</p><p>For other body parts, I cycle heavy weeks with high-rep weeks. For my arms, however, I train almost exclusively with high reps, forced reps, supersets, and volume.</p><p>I feel like the extra blood pushed into my arms through this kind of training has really helped them grow—more so than if I were to focus on low-rep, high-weight workouts.</p><p>Here's what one of my arms workouts looks like in action:</p><br /><h3 class="article-title">Old School Arms<br /><span class="exercise-note">Watch The Video - 16:39</span></h3><iframe width="560" height="315" src="//www.youtube.com/embed/wMm5bueCcTY" frameborder="0" allowfullscreen=""></iframe><h3 class="article-title">Old School Arms Workout</h3><p>This is a typical off-season workout for me. I don't pay a massive amount of attention to the number of reps I'm doing. I'm more worried about doing good reps and doing them to failure. Each week, I rotate which muscle group I hit first. This workout, I hit biceps first.</p><div id="meal-plan-table"><ul><li class="rowBgColor c14"><span class="mpt-images"><a href="javascript:pop('machine-preacher-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/148/Male/t/148_1.jpg" alt="Machine Preacher Curls" width="53" height="53"/></a> <a href="javascript:pop('machine-preacher-curls')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/148/Male/t/148_2.jpg" alt="Machine Preacher Curls" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('machine-preacher-curls')">Machine Preacher Curl</a></strong><br />4 sets of 10-12 reps, partial reps to failure</span></li>
<li class="rowBorderColor c14"><span class="mpt-images"><a href="javascript:pop('dumbbell-alternate-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Male/t/234_1.jpg" alt="Dumbbell Alternate Bicep Curl" width="53" height="53"/></a> <a href="javascript:pop('dumbbell-alternate-bicep-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/234/Male/t/234_2.jpg" alt="Dumbbell Alternate Bicep Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('dumbbell-alternate-bicep-curl')">Alternating Dumbbell Curl</a></strong><br />4 sets of 10-12 reps, partial reps to failure</span></li>
<li class="rowBgColor c14"><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="Barbell 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="Barbell Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('barbell-curl')">Barbell Curl</a></strong><br />3 sets of 10-12 reps; 4 strip sets to failure</span></li>
<li class="rowBorderColor c14"><span class="mpt-images"><a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_1.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a> <a href="javascript:pop('close-grip-barbell-bench-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/23/Male/t/23_2.jpg" alt="Close-Grip Barbell Bench Press" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('close-grip-barbell-bench-press')">Close-Grip Bench Press</a></strong><br />4 sets of 10-12 reps, try to go heavier each set</span></li>
<li class="rowBgColor c14"><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')">Rope Triceps Pushdown</a></strong><br />3 sets of 10-12 reps; 4 dropsets to failure</span></li>
<li class="rowBorderColor c14"><span class="mpt-images"><a href="javascript:pop('machine-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/901/Male/t/901_1.jpg" alt="Machine Triceps Extension" width="53" height="53"/></a> <a href="javascript:pop('machine-triceps-extension')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/901/Male/t/901_2.jpg" alt="Machine Triceps Extension" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('machine-triceps-extension')">Machine Triceps Extension</a></strong><br />4 sets of 10-12 reps</span></li>
<li class="c9">
<h6>Superset</h6>
</li>
<li class="rowBgColor c14"><span class="mpt-images"><a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_1.jpg" alt="Standing Biceps Cable Curl" width="53" height="53"/></a> <a href="javascript:pop('standing-biceps-cable-curl')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/131/Male/t/131_2.jpg" alt="Standing Biceps Cable Curl" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('standing-biceps-cable-curl')">Cable Curl</a></strong><br />1 set of 10-15 reps; 4 dropsets to failure</span></li>
<li class="rowBorderColor c14"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown-v-bar-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/143/Male/t/143_1.jpg" alt="Triceps Pushdown - V-Bar Attachment" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown-v-bar-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/143/Male/t/143_2.jpg" alt="Triceps Pushdown - V-Bar Attachment" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown-v-bar-attachment')">V-Bar Triceps Pushdown</a></strong><br />1 set of 10-15 reps; 4 dropsets to failure</span></li>
</ul></div><h3 class="article-title">"The Beast" Training Tips</h3><p>You will see throughout the video that I concentrate much more on the movements and rep ranges than I do on the actual weight. You'll also notice that I use partial reps when I hit failure. In my mind, lifting to failure is one of the biggest triggers of muscle growth. Many people don't understand the purpose of half reps and call them "fake reps."</p><p>Call it what you want, but if I am physically unable to lift with a full range of motion, it's because I have completely exhausted the muscle that I am working on, not because I'm slacking. In fact, I'm trying to push beyond failure and elicit maximum growth.</p><img src="images/2014/old-school-arms_graphics_universal-1.jpg" width="560" height="316" border="0"/><p>"In my mind, lifting to failure is one of the biggest triggers of muscle growth."</p><p>On your next arm day, I challenge you to finish every set with a dropset to complete and utter failure—until you physically cannot complete even an eighth of the motion. I promise you won't regret it.</p><p>People tend to do repetitive arm workouts, so I make a point of constantly changing exercises, sets, and reps to continually push my body to its maximum potential. That being said, there are some basic exercises that you'll always see in my arms workouts. I think barbell or dumbbell curls should always be done for biceps and some type of close-grip bench or a skull-crusher movement should always be performed for triceps. There's just no getting around the fact that these are some of the best, old-school arm movements for pure size and thickness.</p><img src="images/2014/old-school-arms_graphics_universal-2.jpg" width="560" height="181" border="0"/><p>"People tend to do very repetitive arm workouts, so I make a point of constantly changing exercises, sets, and reps to continually push my body to its maximum potential."</p><p>Another thing you'll notice about my training is that it is relatively fast-paced. Over the last year, I've shortened the rest time I take between sets. The warmer I keep my muscles, and the more I keep moving, the better I perform during my workouts. Although the shorter rest periods mean I can't go quite as heavy, the upside is that I can completely exhaust the muscles. I'm a bodybuilder, not a powerlifter.</p><p>Taking less time between sets also seems to help my joints. I played football for 14 years, so I have to deal with my fair share of joint problems. Keeping up a fast pace helps those joints move more fluidly.</p><p>I hope that some of these tips and pointers can help you in your quest for big pipes. Go get 'em and let me know after you try the workout!</p><a href="http://www.bodybuilding.com/store/universal.html"><img src="http://www.bodybuilding.com/fun/images/2014/universal-nutrition-banner.jpg" width="560" height="144" border="0" class="c15"/></a><br class="c16"/><h3 class="article-title">Recommended For You</h3><div class="c19" webReader="5.35680751174"><a href="http://www.bodybuilding.com/fun/quads-on-fire-hunter-labradas-two-week-leg-cycle.html"><img src="images/2014/hunter-labradas-two-week-leg-cycle-labrada-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c18" webReader="6.88732394366"><h4 class="c17"><a href="http://www.bodybuilding.com/fun/quads-on-fire-hunter-labradas-two-week-leg-cycle.html">Quads On Fire: Hunter Labrada's Two-Week Leg Cycle</a></h4><p style="display: inline;" class="webReader-styled">
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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><div class="padded-content article-content mod-about-the-author" id="article-about-author" webReader="36.5714285714"><h4 class="article-section-header">About The Author</h4><div class="ata-left-column 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-right-column" webReader="-13.9769230769"><div class="ata-author-name"><a href="http://www.bodybuilding.com/fun/other.htm">Contributing Writer</a></div><p class="ata-author-summary">Check out these awesome articles by some of the best writers in the industry.</p><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>
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Old-School Arms: Josh Halladay's Arms Workout

A lot of dudes want big arms. As an NPC bodybuilding competitor shooting for a spot in the IFBB, I don’t really have a choice—massive arms are a must to place well and earn my pro card. To build the right amount of size and shape, I train my arms a little differently than I train the rest of my body.

For other body parts, I cycle heavy weeks with high-rep weeks. For my arms, however, I train almost exclusively with high reps, forced reps, supersets, and volume.

I feel like the extra blood pushed into my arms through this kind of training has really helped them grow—more so than if I were to focus on low-rep, high-weight workouts.

Here’s what one of my arms workouts looks like in action:

Old School Arms
Watch The Video – 16:39

Old School Arms Workout

This is a typical off-season workout for me. I don’t pay a massive amount of attention to the number of reps I’m doing. I’m more worried about doing good reps and doing them to failure. Each week, I rotate which muscle group I hit first. This workout, I hit biceps first.

“The Beast” Training Tips

You will see throughout the video that I concentrate much more on the movements and rep ranges than I do on the actual weight. You’ll also notice that I use partial reps when I hit failure. In my mind, lifting to failure is one of the biggest triggers of muscle growth. Many people don’t understand the purpose of half reps and call them “fake reps.”

Call it what you want, but if I am physically unable to lift with a full range of motion, it’s because I have completely exhausted the muscle that I am working on, not because I’m slacking. In fact, I’m trying to push beyond failure and elicit maximum growth.

“In my mind, lifting to failure is one of the biggest triggers of muscle growth.”

On your next arm day, I challenge you to finish every set with a dropset to complete and utter failure—until you physically cannot complete even an eighth of the motion. I promise you won’t regret it.

People tend to do repetitive arm workouts, so I make a point of constantly changing exercises, sets, and reps to continually push my body to its maximum potential. That being said, there are some basic exercises that you’ll always see in my arms workouts. I think barbell or dumbbell curls should always be done for biceps and some type of close-grip bench or a skull-crusher movement should always be performed for triceps. There’s just no getting around the fact that these are some of the best, old-school arm movements for pure size and thickness.

“People tend to do very repetitive arm workouts, so I make a point of constantly changing exercises, sets, and reps to continually push my body to its maximum potential.”

Another thing you’ll notice about my training is that it is relatively fast-paced. Over the last year, I’ve shortened the rest time I take between sets. The warmer I keep my muscles, and the more I keep moving, the better I perform during my workouts. Although the shorter rest periods mean I can’t go quite as heavy, the upside is that I can completely exhaust the muscles. I’m a bodybuilder, not a powerlifter.

Taking less time between sets also seems to help my joints. I played football for 14 years, so I have to deal with my fair share of joint problems. Keeping up a fast pace helps those joints move more fluidly.

I hope that some of these tips and pointers can help you in your quest for big pipes. Go get ’em and let me know after you try the workout!


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Old-School Arms: Josh Halladay's Arms Workout

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

“Once you’ve been training long enough, your body grows wiser and you realize that you can’t simply force it to do anything anymore.”

Bodybuilders and strength athletes stop making progress for one reason: They stop coercing their body to adapt. Note how I intentionally use the word coerce, not a connotatively weaker action verb like force. The reason is that once you’ve been in the training game long enough, your body grows wiser and you realize that you can’t simply force it to do anything anymore.

When you continue to push and grunt with no concrete strategy other than “hard work,” you get injured or beat-up. Few things devour reasonable progress faster than what we’ll call “middle ground” training. That is, always training with the same set or rep scheme and with the same intensity. If you default to training in the 8, 10, or 12 rep range, I hate to break it to you, but your growth is simply wallowing in no-gain’s land.

Fortunately, there are tools in the training toolbox that will sharpen up your training. Let’s start with a brief overview and then move on to how these can be applied to your own programming to maximize growth and development.

The Neural-Metabolic Continuum

The first order of business is to focus on a key element of training: The neural-metabolic continuum. It’s a fancy term that allows you to understand whether you actually work your muscles or central nervous system (CNS), based on key variables. For the sake of brevity, here’s a visual breakdown of what it looks like.

Before your eyes glaze over, let me explain. If you’re chasing more metabolic (i.e. hypertrophic) gains, your, say, squatting program might look something like this:

4 sets of 10 repetitions
Tempo: 3 seconds down, no pause in the bottom, 1 second up
60-90 seconds rest between sets

On the other end of the spectrum, where you might be chasing more neural (i.e. strength) gains, your program might more resemble this:

5 sets of 3 repetitions
Tempo: As fast as possible
3-5 minutes rest between sets

Are we clear on the layout of the neural-metabolic continuum? Good, now let’s look at why you need to spend time in both ends (and not the straight middle) to maximize your growth and development.

Deadlift

The Case for High Reps

By now, it’s probably ingrained in you that you need to perform high reps per set (I’m looking at you, bodybuilders). Let me clarify that I define high reps to dawdle in the 8-12 rep range but could be as low as 6 reps per set.

There shouldn’t be anything really earth-shattering here. If you train with high reps, your goal is to build a bigger muscle.

Some folks call this “structural hypertrophy” since the higher rep sets allow you to focus primarily on the muscles themselves. They also lend themselves to fewer total sets per exercise. By virtue of slowing down the movement, coupled with the sheer amount of reps you do per set, you’re going to increase time under tension, which is a necessary stimulus for hypertrophy. No doubt, gains in strength will come along for the ride, but increases in muscular growth will outpace the increases in strength.

But what happens if you spend all your time here? Quite simply, your body will adapt to your training in this rep range if you continue it for extended periods of time. Furthermore, training in that zone will ultimately limit the amount of intensity you can use as well.

Do high-rep sets (15, 20, or more reps per set) have a place in programming? Sure, but they’re probably the exception rather than the rule.

The solution here is clear: Focus on getting stronger! This brings me to my next point…

The solution here is clear: Focus on getting stronger!

The Case for Low Reps

High reps deliver big gains, right? Well, low reps have a place, too!

The low-rep zone can be defined as anything between 1 rep with near-maximal effort and 5 reps in a set. They’re often viewed as being geared more for powerlifting or Olympic lifting, but if you really want to make high-threshold motor units work, you will need to push some serious weight!

This focuses on making your nervous system more efficient. If you switch from sets of 10 to sets of 3, you coerce your body to unfamiliar, shocking stressors, especially since low rep ranges encourage the use of much heavier weights. Every movement requires more “tightness” and a more intense focus. Further, more motor units and muscle fibers are recruited, and your body gets better at turning off antagonists (or opposing muscle groups) as well.

The result is that you’ll get jacked, but in a slightly different way. Since the goal is more on strength, your body composition will greatly differ from someone who performs exclusively high-rep sets. Powerlifters are strong as hell and can move jaw-dropping weight, but probably lack a bit of the size and definition of a well-trained bodybuilder.

The Perfect Combination

So if high reps promote hypertrophy and low reps facilitate strength increases, then in theory, the marriage of both rep schemes will bring forth muscular and strength development worthy of the Greek gods.

You need to spend dedicated periods of time in both the high-rep and low-rep ranges to maximize your development. High reps build muscle and connective tissue strength, and give your body respite from the grind of low-rep sets, too. Similarly, low-rep sets build neuromuscular and CNS efficiency. When you become more efficient and then go back to your big lifts, you can use even more weight than before, because you’re just that much more efficient and effective.

As an example of what I often do with physique-focused clients, I break down their set-rep schemes into one of two categories:

  • High rep – 8-12 repetitions per set
  • Low rep – 4-8 repetitions per set

These aren’t hard-and-fast rules. There may be times when even higher reps (15-20) could be used. On the flipside, there are other times when you may want to push the weight and work in the 1-5 rep range.

The biggest benefit from switching between these two ranges is that you’ll constantly coerce (there’s that word again) your body to adapt, to grow, and to improve.

Can’t I Just Train Everything at Once?

I know some people really like undulating periodization, in which you hit different set-rep schemes on different days of the week.

“You have to dial up the focus and be the orchestrator to your symphony of muscles.”

If this is you, perhaps your training looks something like this:

  • Monday – 3 sets of 10 reps
  • Wednesday – 5 sets of 5 reps
  • Friday – 10 sets of 3 reps

With this weekly program, you hit everything in one training week, thinking it’s smart, efficient training. This is true if you’re newer to lifting or have never tried a protocol like this before. However, as you get more and more advanced, this type of scenario won’t work nearly as well since you’re sending multiple mixed messages to your body.

Monday’s workout would tell your body it’s time to get big, but then Wednesday’s workout will kick your body into a bit of strength mode. Finally, Friday’s workout will run counter to Monday’s and place the emphasis on raw strength. What is a confused body to do?! As you become more proficient, you have to dial up the focus and be the orchestrator to your symphony of muscles (and thus, training).

It’s kind of why an elite level sprinter can’t simply wake up one day, decide to run a marathon, and hope to be awesome at both distances.

While I’m saying that you need to spend time on both ends of the neural-metabolic continuum, you need to have some patience and zero-in your efforts on one at a time. The general rule is to spend at least 4-6 weeks focusing on one end before you even think about heading to the other.

The Final Step

Hopefully, you’re now alternating between periods of high-rep and low-rep training—awesome! The next step is to alternate the level of intensity over the course of the training cycle. Think of the following quote: “A peak is surrounded by two valleys.” You can’t expect to go at 110 percent intensity every time you train. You’ll only burn yourself out. Layer-in days of high intensity combined with days of low intensity.

The astute reader (you!) might inquire about whether simply wavering between high and low rep ranges might already serve this purpose. It does in a rather unrefined way. Here’s an example of how I’ll set my intensity within a training month:

  • Week 1 – 4 sets of 5 reps @70%
  • Week 2 – 5 sets of 5 reps @80%
  • Week 3 – 4 sets of 3 reps @75%
  • Week 4 – 3 sets of 5 reps @85%

As you can see, I’m not trying to move the same weights or loads on a week-to-week basis.

In week 1, I build a base and get a good weight to build my base from. In week 2, I push the limits of my volume. In week 3, I deload. Basically, that means I lower the intensity and volume to make it an “easier” work week, allowing my body to recover and supercompensate. Finally, in week 4, I go for broke with regard to my intensity. Try using this for your squat sometime—it works great!

“You can’t expect to go at 110 percent intensity every time you train. You’ll only burn yourself out.”

You could also do something far simpler, which yields amazing results when you just get started:

  • Week 1 – 3 sets of 10 reps @70%
  • Week 2 – 3 sets of 8-10 reps @75%
  • Week 3 – 3 sets of 8 reps @80%
  • Week 4 – 2 sets of 8 reps @70-75%

In this example, I use a stair-step approach to prepare you for week 3. After that, you deload and get ready to run the cycle again on week 5.

With these examples, the point I’m driving home is that you can’t go hard every single week. Instead, “wave” your intensity and build up to a series of big workouts, then back off to allow your body time to recover.

It’s All About Smarter Training

If you want to get the most out of your training, you not only need to work hard, but you need to work smart. By training on both ends of the neural-metabolic continuum and incorporating undulating waves of intensity into your training cycle, you’ll not only see better results but you’ll incur fewer bumps and bruises along the way.


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

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