Leave No Doubt

Are you working hard enough as to “Leave No Doubt” that success will come?  Only you know, but I know I have been slacking.  It is time to get after some hard work and achievement.  Attack life!

Check out this Awesome Video and Let me know what  you think in the Comments 🙂

Leave No Doubt West Virginia Coach Bill Stewart

 

 

Shoulder Training For Hypertrophy

Sorry for my lack of updates lately, I have been working on a launch of a new online program along with the additional on sight training we are doing.

Yesterday afternoon I had a tremendous deltoid workout that I wanted to share with you.

The bulk of my current deltoids workout usually involves lateral movements.

Here is yesterday’s example:

Dumbbell Lateral Raises 40 x 10

Cable Lateral Raises 25 x 6-10

Incline Lateral Raises 25 x6- 10

Shrugs 275 x 10-12 (no straps)

All four exercises were performed with minimal rest between them, I suppose many call this super setting.  I like to call it getting in and getting things done 🙂

I went through this cycle at least 8 times in about 35 minutes.

I worked out with my oldest son Eli and he was encouraging me to perform more lateral raises with dumbbells.

After a few minutes of his repeated nagging 🙂  I performed about 2 sets of dumbbell laterals with 25 lbs dumbbells for probably 30 per set.  My deltoids were on fire after this workout and I think Eli was pleased with my effort.

What a great feeling that workout provided along with the conditioning effect.  This is an advanced routine and one that I would not recommend unless you are quite advanced.

If you have any questions about this workout or anything related to this site post in the comments.

Perhaps you have some examples of workouts you would like to discuss you can post them in the comments as well.

Stay Strong,

Don’t let your 5 year old Train You 🙂

MT

All kidding aside I usually like to do some higher rep work at the end of every muscle group session.  Eli heard me talk about it and kept on me until it was done.  The kid is ruthless:)

 

 

Launch of The Transformation Training Program

This week marks the first week of perhaps the greatest training program I have offered at my training center.  This program consists of 4 intense days of strength training that I know will deliver outstanding results.

All participants have done a fantastic job this week attending all of their workouts and working very hard.  In addition to the 4 days of training I am also encouraging participants to walk 8000-10000 steps per day with the use of a pedometer.  This is especially important to participants with the goal of losing body fat.

The 6 am group is filled with 4 super participants.  I think 6 am is the best time of day to train if you can become accustomed to getting up early.  Our 7 am group has 2 really great guys that are a blast to work with.   A Drury Baseball player is part of the 7 am group, this guy is going to be an animal, Just sit back and watch!

This training program is designed to produce maximum results in minimum time. Total workout time for the week is about 2.5 hours (40 minutes per session) and is laser focused to provide maximum muscle recruitment to, build muscle, lose fat, and improve athletic performance.  A balanced approach to training is always the best approach and that is the approach we are taking.

Steps to Success:

  1. Attend all laser focused strength sessions.
  2. If your goal is loss of bodyfat walk 8000-10000 steps per day, every day.
  3. Track macronutrients (protein, carbohydrates, and fats) in all foods consumed, resulting in a nutritional plan to meet achieve YOUR goal.

No magic potion, pills, exotic formulas, or fluff 🙂

Just Laser focused Strength Training, Movement, and Nutritional Basics.

Stay Strong,

Michael

P.S. If you have any questions about this Program and live in the Springfield area please email me at www.buildmusclelosefat.org@gmail.com

Hey, please comment below if you have questions or would like to pick on me, Chris 🙂

Or Make fun of a guy this morning picking something up 🙂

One Concept for Building Muscle and Losing Fat

As I sit in the coffee shop today day thinking about one piece of advice I could give to help with your success in transforming your physique.  I look back over the years of experimenting, reading, studying, dieting, competing, training clients, and everything that I have put into my work of finding the most efficient ways to Build Muscle and Lose Fat.  Achievement really comes down to ONE concept.

One concept will eventually lead you to success.

One concept that will allow you to Build Maximum Muscle.

One concept that will guarantee achievement of fat loss.

One concept that will lead you to victory in any field, especially in physique development.

One concept that will allow you to discover the best ways to exercise program and diet.

One concept that will set you apart from the crowd, even if today you are miles from your goal.

So what is that one concept?

As I look back, I realize I have tried about every training and diet plan imaginable.  Dieting, I have experimented with low carb, carb cycling, high carb, moderate carb, high protein, low fat, and on and on…  Training I have exercised using high frequency, low frequency, low volume, high volume, high repetitions, low repetition, and on and on…

So what is the answer?  What is the best method?  I know you guys want answers right? 🙂  We all want to know the one magic routine or method?   I know, I have been there and I still look. “Give me a strategy that will work forever or even just for a little while.”  Surely there is one best way to train and diet?  Or is there?  What is this one concept, that will allow you to transform your physique.

Drum Roll Please…….

Don’t Look 🙂

CONSISTENCY.  Is the one Concept that will propel you to your goal.  Without consistency in applying your methods you will never be able to determine if a method is working for you.  You must experiment at times with training and dieting to find the most efficient methods for your body and your goals.  This experimenting will probably take weeks of consistent execution to access the effectiveness.  For instance, I trained for 4 years doing high frequency training early in my career.  This was before any real science was available, and in fact we don’t have much today anyway.  I thought that the best way to train was to train 2 times per day, 6 days per week, and training each muscle group 3 times per week.  As I think back, I was always exhausted and making very little progress.  But, I was doing what I thought was best.

Then I met a competitor who encouraged me to train each muscle group once per week, cutting my training days to 4 days per week.  I did not believe this could be effective and tried to find some research for or against any method.  This led to a dead end as there was no real work in muscle recovery.  I went in the gym and gave this method a try for a month or so.  Like just 1 month was going to dramatically change my physique.  Back then I thought a month was a long time but now I see that a month is not near the time necessary to really assess the effectiveness.  So I only gave it about a month of effort and soon abandoned it to go back to my normal high frequency training (comfort).  Many now would call this type of training  “overtraining.” but I had never heard of overtraining.

I kept this high frequency training approach up a few more years and finally a friend encouraged me to give the one time per week approach another try.  This time I committed to 6 months of consistent effort to the new program.  Sure enough I did gain lean mass as evident by an increase in competition weight at the next show.  If only I had given this approach a consistent effort for a number of months before passing judgement the first time. However, the experience was very valuable in my development both physically and mentally.   I was so young with little experience and as I look back I realize I was drastically short circuiting my progress by such a high frequency, high volume, and unbalanced approach for at least 5 years.

I do believe higher frequency training can work and I see now that I was trying to do too many sets and too much total volume for it to be effective.  The same could be said about nutrition.  Though, I do believe a nutritional intervention can be assessed much quicker.

Give your best consistent effort to every training and dietary approach you attempt for a period of time.  When we are dealing with training you should probably give a program at least 3 months.  Do not change your program every week looking for something wrong with your current plan.  Be consistent and take measurements.  Eventually, the answers will come to you, but the time necessary is usually longer than you think.

One way to dramatically accelerate your progress is to get good coaching.  Hire a coach who has built their body naturally, if that is your goal.  Do not seek coaching from someone who has not walked the path you are on.

Stay Strong,

Michael

P.S. Even if you have the best training and nutritional strategies available, achievement will take Consistent effort for an extended period of time.

 

Deltoid Training For Maximum Muscle Leave No Doubt

BUILD MUSCLE Deltoid Training:

Caution Do This Workout Only If You Want to Add Muscle to Your Physique 🙂

I have the hardest time getting motivated to train shoulders and traps.  The current routine has them trained on their own day which does allow me to focus all my efforts on this stubborn muscle group.  Deltoids are a muscle group that I really do not feel directly during the workouts.  Even days later my deltoids are never really sore.  Generally I do not perform a lot of shoulder pressing for the shoulder training day.  I have found that if I perform shoulder presses along with chest pressing movements days later, my rotator cuffs start bothering me.  It appears the anterior deltoid is involved in most pressing movements so performing both chest and shoulder pressing within days of each other may be excessive.  On occasion, I will do a few sets of shoulder presses on shoulder day but it is usually at the end of my workout and quite light in resistance.

Most of my current shoulder routine involves lateral raises and variants of that movement.  I use to add in some posterior deltoid work on shoulder training day but have since eliminated that or cut it back to a few sets of very light weight.  I have found my posterior deltoids get a lot of stimulation during the rowing movements on back day.

Most Recent Workout:

Lateral Raises Dumbbells 35lbs x 12, 40 x 10, 45 x 8, 50 x 6, 45×8, 45 x6, 35 x15

Low Cable Lateral Raises of course 1 armed about 5 sets of 6-8

Life Fitness Lateral Raise Machine 80 lbs x 20,15,12

Traps

Barbell Shrugs  225 x 15, 275 x 8,8,8,6,225 x 10

Finished with some super high repetition dumbbell lateral raises

25 lbs x 30,30

Total workout time was about 30 minutes.

Each set taken very close to failure.  The high repetition sets allowed me to feel the target muscle group being stimulated.

Give this workout a try and by all means give yourself at least 7 days of recovery before training the deltoids again.

Train hard, be smart and have fun:)

Hey, don’t forget to vote in my poll.

Stay Strong,

Michael

 

 

Bicep and Tricep Training For Maximum Muscle

Everyone wants big, muscular arms.  I suppose I would fall into that category as well.  For years I have tried various split routines but perhaps my favorite is to exercise both biceps and triceps during the same session.  The pump you get is awesome and the workout is just simply fun.  We are suppose to be having fun with this aren’t we?  Sometimes I think we forget that this is a recreation. 

As I stated in some earlier posts, I really like to perform a set of biceps followed by a set of triceps.  This gives ample recovery time between sets for each muscle group but can significantly increase the total volume per workout.  For example, I will perform a set of curls with about 30 seconds rest then perform a set of triceps, followed by 30 seconds rest, then back to the bicep exercise.  So if each set takes 20 seconds to complete with 30 seconds rest on either side of the set you get about 90 seconds rest per muscle group but are actually performing about a set a minute.  In 30 minutes you could probably perform about 25-30 sets and still be training with high intensity per muscle group for most of the workout.

Here was the workout from Tuesday:

A1 and A2 was performed as described above as well as B1 and B2, etc.

A 1. Preacher Curl Machine 5 sets of 5-8

A2. 1 Arm Pushdowns 5 sets of 5-8  (my elbows bother me a bit if I perform these with both arms so I usually perform them 1 armed)

B1. Standing Dumbbell Curls 5 sets of 8-12

B2. 2 Arm Dumbbell Extensions 5 sets of 20-30 (my right elbow bothers me a touch, resulting in the higher rep ranges, however I think the weight I used was 90lbs:))

C1. Seated Curl Machine (I think this was a Lifefitness Machine)  3 sets of 20-30.  By this point my arms were about to explode.

C2. Dip Machine (Lifefitness)  3 sets of 20 ish

As always every set was taken very close to failure.

I completed this workout in about 35 minutes.  Don’t waste time, get in and move.  My biceps and triceps now 2 days later still feel the effects of this intense session.

Stay Strong,

Michael

P.S. I would love to hear your comments below.  Maybe describe how you train arms.

P.S.S. Don’t forget to vote in our Muscle Gain Poll

 

Hamstring and Calf Training For Maximum Muscle

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Last time I posted an example of my hamstring and calf workout I received some emails asking me why I did not include deadlifts in my routine. Answer:  I have a major back injury actually it is multiple injuries and … Continue reading