Heavy Weights Unilateral Training!
Week 10 is going to be Heavy Weights for Unilateral Training (one side working at a time while using the other hand or leg for support). Your goal is 4 Sets of 5-10 reps (Heavy Weights). You should be getting a tough burn at 5 reps and barely be able to make it to 10 reps. If 5 reps is easy then add heavier weights. If 10 reps are not possible then lighten the weight a bit. This Unilateral Training Week will recruit a bunch of your Core muscles as well as demolish the muscles you plan to exercise each workout!
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Topics:
training tips,
muscle building,
muscle,
workouts,
weight lifting
Medium-Lite Weight Dropsets!
This Week for Week 9 it’s going to be Medium-Lite Weight Dropsets (a set of medium weights for an exercise then immediately DROP to lite weights for that exercise). The Goal is 3 Sets of 10-15 reps (medium weights) then 15-20 reps (lite weights). You should be getting a tough burn at 10/15 reps and barely be able to make it to 15/20 reps. If 15/20 reps is easy then add heavier weights. If 10/15 reps are not possible then lighten the weight a bit.
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Topics:
training tips,
muscle building,
muscle,
workouts,
weight lifting
Pounding Heavy Weights with Supersets!
Week 8 is going to be a Heavy Weights Pounding with Supersets (hit one muscle group then the opposing without resting). Your goal is to complete 3 Sets of 5-10 reps (Heavy Weights) where you should be getting a tough burn at 5 reps and barely be able to make it to 10 reps. If 10 reps is easy then add heavier weights. If 5 reps are not possible then lighten the weight a bit. These Muscle Pounding Supersets workouts will Pound the whole body so again be respectful of your Rest, Recovery, & Maintenance days!
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Topics:
training tips,
muscle building,
muscle,
workouts,
weight lifting
This week, for Week 7, it’s going to be a Medium Weights Smash. The goal is 4 Sets of 10-15 reps (Medium Weights) where you should be getting a tough burn at 10 reps and barely be able to make it to 15 reps. If 15 reps is easy then add heavier weights. If 10 reps are not possible then lighten the weight a bit. These Muscle Smashing Body Part Split workouts (Week 7) will smash the whole body so, again, be respectful of your Rest & Recovery day!
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Topics:
training tips,
muscle building,
muscle,
workouts,
weight lifting
This is week 4 and it’s going to be a Lite Weight Shocker with the goal being 4 Circuits of 15-20 reps where you should be getting a tuff burn at 15 reps and barely be able to make it to 20 reps. If 15 reps is easy then add heavier weights. If 15 reps is not possible then lighten the weight a bit. Be ready to get your HEART and Muscles Pumpin'!
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training tips,
muscle building,
muscle,
workouts,
weight lifting
Ok, it’s week 3 of this series and time to go back to Heavy Weights. The goal is 5 sets of 5-10 reps with heavy weights where you should be getting a tuff burn at 5 reps and barely be able to make it to 10 reps. If 10 reps is easy then add heavier weights. If 5 reps are not possible then lighten the weight a bit.
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Topics:
training tips,
muscle building,
muscle,
workouts,
weight lifting
** I eat 4000-5000 calories per day before a big race adding fuel and gaining size, 3000-4000 calories per day on normal (non-race prep) days. I weigh 235lbs now. The following Meals & Snacks are spaced out 2-3 hours all day from waking to bedtime.
** To GAIN muscle MASS you need to at least be eating 10 calories per pound of desired body weight at the minimum so if you want to be 210lbs ripped, and that’s fair and logical for your bodytype and frame, then you need to eat at least 200x10 = 2100 calories daily spread out throughout all 7 meals/snacks below.
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Topics:
diet,
food tips,
protein,
nutrition,
diet tips,
muscle building,
muscle
Last week, for Week 1, I had you go “Heavy” with 5 circuits 5-10 reps but this week I want you to use “Medium” Weights, aim for 4 circuits of 10-15 reps! Your goal should be to be getting muscle pumping burn about 65-75% of the way through each set and barely be able to get a 15th rep because of muscle bursting pumps! Using medium weights will trick the muscles, since they are expecting heavy weights like last week, and you will crush this workout with some serious intensity!
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Topics:
vpx,
training tips,
muscle building,
muscle,
workouts,
weight lifting
Week 1 - (Warm-up before each workout with a 10 minute walk, then stretch the muscles you plan to obliterate!)
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vpx,
training tips,
muscle building,
muscle,
workouts,
weight lifting
Chances are if you’re reading this you’re into fitness, but maybe competing up on stage in a skimpy outfit just isn’t your thing. You love pushing yourself, slinging heavy weights, and are always trying to go heavier than that person next to you at the gym. You’re competitive, love challenging yourself, and like to lift heavy. Sound familiar? If so, why haven’t you given powerlifting a try?
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Topics:
powerlifting,
muscle chef,
muscle,
weight lifting
