The Truth about Supplements
Everyone asks the question. What supplements should I be taking? What do you think of fat burners? Do you take a pre-workout?
And my answer is simple.
They suck.
Since I usually keep my answer short and sweet, I wanted to get a little more in depth on the topic in this blog post, with the intention to educate you guys (especially the younger readers) on not wasting your hard earned cash on a product that is detrimental to your health.
Now, before I go any further, I want to state that there are some natural supplements I recommend. Vitamins, herbs, minerals and essential fats. But let’s hold off on those for a moment and get into the more popular, glorified supplements out there first!
Pre-workout
So what is a pre-workout supplement? A pre-workout supplement is taken prior to your training session, usually in a powder form and mixed into a liquid. Typically they are the fruity, colorful drinks that you see guys chugging like it’s nobody’s business. The intention of a pre-workout drink is to give you energy and an incredible “pump” from your training session. And that in fact, it does. You will certainly gain energy and get a good pump. But what is causing this “rush” feeling and extreme blood flow to the muscles?
Well, first off the energy is coming from the massive amounts of caffeine that are in these powders. Let’s compare the caffeine in a popular pre-workout to the amount of caffeine in one 8 oz. cup of coffee. The cup of coffee contains about 91 mg of caffeine. Some popular pre-workouts range from 100-419 mg of caffeine per scoop! Which some guys are definitely using more than one scoop. That is fucking nuts! Imagine the impact that has on your heart over time. Caffeine consumption this high will also burn out your adrenal glands in no time, leaving you dependent on caffeine which makes kicking the supplements harder and harder.
Next on the list is the artificial sweeteners, dyes and coloring. As most of you already know, artificial ingredients are very detrimental to your health. They are linked to things like cancer, birth defects, reduced functioning of sexual organs and memory loss. Let’s keep in mind that artificial sweeteners are not just found in pre-workout supplements. They are everywhere including diet sodas and juices, any fake foods that say “sugar free’ or “reduced sugar”, and in packets at every diner, quick stop or coffee shops, protein powders and many other things. Always read labels and know what you are ingesting.
The pump that comes from pre-workout is mainly from the amino acids found in the supplement. L-arginine is an amino acid that can dilate blood vessels causing an increased rate of blood flow. This however does not last forever, rather just about an hour. Is $60-$100 a bottle really worth it to damage your kidneys, liver, heart, fry your adrenal glands and increase the risk of cancer for a good pump for an hour?
The bottom line is that these supplements are loaded with chemicals that are extremely harmful for you and definitely do not turn you into The Incredible Hulk like they promise they will. Save your cash and if you need a pre-workout, a cup of coffee will do just fine.
Fat Burners
Fat burners actually used to be pretty effective when ephedrine was still legal. Since it has become banned these supplements are now loaded with a ton of caffeine to replace the feeling you got from ephedrine in the old days. Well, I just explained the harmful effects of excessive caffeine and although they are thermogenic, they really do nothing for fat loss. Trust me, you don’t need a fat burner. They don’t work. You know what does? Training hard and not eating like shit.
Testosterone Boosters
Most supplement companies will tell you that their test enhancers will make you look like Arnold in just 4 weeks! Guess what, they’re lying. There may be some studies that show a slight increase in test levels when using a product. But believe me you can increase your own testosterone production naturally, without ever touching that crap. Plus the chemicals added to most of these supps will do more harm than good. The effects of these products are minimal AT BEST. Save your cash!
Now believe me, at one point in my life I was just as naïve as you. Getting sucked into all this crap because I didn’t know any better. You name it, I’ve used it. Pre-workouts, amino acids, fat burners, test boosters, everything I just mentioned above I have taken. And guess what they did for my physique? Nothing. Some shit did work, but then it was immediately taken off the market. Plus all of the potential side effects are just not worth the risk. These products can be dangerous and serve no purpose. Do not waste your time or money!
Now on the other hand, there are definitely some supplements you should be taking to enhance your health and performance. I will always advise to consult your healthcare professional before taking any supplement, so if you are considering them please make sure you do so.
Here is my list of supplements I typically recommend.
MultivitaminsVitamin CVitamin D3ProbioticsOmega-3 PURIFIED fish oilsHigh quality NATURAL protein powders (no artificial sweeteners, fillers, or sugar)
There are a few others I will recommend to some people. They typically consist of herbs and minerals. But first, let’s start simple and grab the few supplements I suggested above.
Those are all beneficial and can help with any deficiencies as well as gut, brain, heart and joint health.
Remember that when you are healthy and have nutrient balance and mineralization your hormonal production will be higher, you will get better sleep, have more energy and feel stronger. Which will lead to more muscle mass and strength since you will be able to train hard more consistently.
So please, take it from me and save your cash on these harmful products. Invest in the stuff that will keep you healthy because that is how you will make the most gains in the gym and on the playing field.
So stay strong, stay healthy and train hard!
Until next time guys,
Let’s make some gainz!
5 Tips to Jack Up The Pecs
Everyone wants to know how to grow their chest. That’s pretty apparent from the amount of guys you’ll see on the bench press at every public gym in America.
But if you really want those pecs to grow there’s a lot more to it than a bench press and half-assed sets of dumbbell presses.
Here are 5 tips on how to get that chest JACKED faster than you thought possible!
Use full range of motion
Most guys are more concerned with their ego than the actual progress they make. That leads to dudes with a weight that’s way too heavy and ¼ reps with a bunch of silly screaming involved. “Take it easy psycho” as Adam Sandler would say and back the weight down. Do the exercise properly. For example if you’re performing a dumbbell press lower the dumbbells down to touch the chest and press up to full extension. I bet those 120’s will quickly go down to 80’s, but that is ok! Now you are actually performing the exercise and that will elicit a much greater growth response.
Utilize different push-up variations
Push-ups are tremendous for packing on size when done correctly. Again be sure to use full range of motion and do them for max reps or weighted for a specific rep range. You can add weight by using a weighted vest or have a partner hold plates on your back. You can also increase difficulty by getting your hands and gymnast rings or TRX straps. Hang them from a chin-up bar and perform suspended push-ups. You’ll quickly see how much more stability is needed to do these. These are one of my favorites and I usually like to do them for 1-3 sets of 1 less than max reps.
Use eccentric reps
If you are a beginner and getting your chest to the ground on a push-up is a challenge in itself, eccentric reps are a great way for you to build the foundation needed. Start in the top range of a push-up and lower yourself down for 3-5 seconds until your chest touches. Takea quick pause in the bottom, put your knee down and reset back to the top position. You can also use eccentrics for barbell and dumbbell press variations, even if you are an advanced trainee. Focusing on the eccentric phase of the rep is a great stimulus and you will sure as hell feel them the next day!
Stretch those mo’fos
If the pecs are tight they can be a stubborn SOB to get to grow. After an upper body session take 10 minutes to stretch the pecs. If you’re not sure how try grabbing a light set of dumbbells, (for some guys that means 20’s and some that means 10’s, be conservative for your first set) lay back on an incline bench and perform a chest fly only in the bottom position pause for about 30 seconds. You should feel it in the belly of the muscle, not the shoulder so play around with it until you feel it where you’re supposed to. Repeat for 3 sets.
Progressions, progressions, progressions!
Remember, you’re not strength training if you ain’t getting strong. Progress in either weight or reps each week. A good hypertrophy rep range is 8-12. Get yourself strong in that rep range and I will guarantee those pecs will grow. Again focus on clean technique and start off with a conservative weight so you can make progress over the course of your training program.
Hopefully you guys start taking your training to the next level by adding these tips to your program immediately.
I guarantee you’ll notice a difference in those pecs in a few weeks.
Give it a shot and please give me your feedback by leaving a comment below or email me at chris@tutelatraining.com!
I would love to hear your thoughts.
If you dug this post please show me some love and click the share button below. It will truly mean the world to me.
Until next week,
Stay focused on your goals and train your asses off!
“Cowards Die Many Times Before Their Deaths, The Valiant Never Taste of Death But Once”
So many people die with regrets. So many people go through their lives letting their dreams die inside of them.
They let their dreams die because they are afraid.
Afraid of what others may think. Afraid of failure. Afraid to take a chance.
There are so many people that when lying on their death beds say that they wish they could have done things differently. That they had the courage to do more.
And that’s sad.
Because those people will never get to take the chances they wish they had. They will never get another shot to let the magic out that’s inside of them. They can never take that trip they wish they had. Or start the business they always wanted to. Or compete in that fitness competition, earn a black belt in Jiu Jitsu, compete in that boxing tournament etc.
These are a few of the things that die inside of great people that could have been shown to the world. But they never took that one chance.
So many people are unhappy with their relationships, jobs, financial situations but never do anything about it but complain. And all that leads to is depression, unhappiness and an unsatisfying life.
But here’s the good news. You are in the driver’s seat. You have the power within you to change it all.
You hate where you live? Move. You’re not happy in your relationship? Move on. You hate your job? Quit.
It’s all up to you. And if any of this applies to you, then ask yourself why aren’t you doing anything about it? Why aren’t you taking chances? What are you afraid of? What will make you happy?
If you don’t take the time to think about these things you will go through life like a zombie like most people. Not striving for greatness. Not striving to be the best version of you.
And that fucking sucks.
Because greatness lies within all of us. But only a rare few are willing to take the necessary risks that will take us to where we want to be.
I titled this post after a quote I read by a famous philosopher.
“Cowards die many times before their deaths, the valiant never taste of death but once.”
Find the courage inside of you to really go after what you want in life, don’t let those dreams die inside of you.
If you want to be happy, truly happy, then you can’t let fear dictate your life. Don’t let other people’s opinions control your thoughts.
This is your life, and you got one shot at it. So why not live it the way YOU want?
Only you can answer that question.
Only you should dictate your life.
So get out there and fucking LIVE!
4 Tips to Help You Not Suck at Chin-ups
Chin-ups are one of the best exercises for packing on muscle and testing relative strength.
However, most people suck at them and never do them. Or, they think they are better than they actually are at performing the exercise and never truly reap the benefits.
I’m here to give you for quick tips on how to not suck at chin-ups anymore!
Aren’t you all damn lucky!
So, here we go!
1. Lose some body fat: If you aren’t great at chins or can’t do any, get your diet in check and drop some L-B’s. Fat is non-functional tissue that will slow you down in more ways than one. Chin-ups are one. So ditch the snickers and grab some broccoli.
2. Don’t go to failure: If your last rep looks like you are a 14 year old having his first orgasm, you are going to fry yourself out and actually lose strength. Always keep one CLEAN rep in the tank so your Central Nervous System can actually recover from the set. Remember quality, not quantity.
3. Use eccentric reps: If you can only do a few reps (1-5) use eccentrics to help build some lat strength and body control. The eccentric phase is the part of the rep that the muscle is lengthening, in this case, the way down. Grab the bar and hop to the top position so your chest is at the bar. From that point, begin slowly lowering yourself to full extension for a count of 3-5 seconds to get down. Do a few sets of 3-8 reps to start. If you cannot control yourself down for a slow count try using a band to help assist you.
4. Complete full repetitions: So many people destroy the chin-up. They usually jump to the bar on the first rep, lower themselves 1/2 way down and just bring the chin back up over the bar in the top position. That does nothing. Start by grabbing the bar with your hands about shoulder width apart. Start in a dead hang position (full extension of the shoulders and elbows) with legs straight or bent at the knees. Pull your shoulders down while keeping your back arched as you begin to pull, your chest should come all the way up and touch the bar in the top. With control (about 2 seconds) lower yourself back down to the starting position and repeat. Most people that say they can do 37 Chin-ups try them this way and only get about 4. Check your ego at the door and start doing them right. Then watch your results and progress sky rocket.
I Hope this helps guys. If you liked this post please hook a brother up and share on social media. It will truly mean the world to me.
Until next time friends,
Keep training hard!
A Simplistic Approach to Getting Ripped Abs, Fast!
Getting super lean is simple.
You need to lift heavy three days per week, do some type of sprinting and conditioning three days per week, drink water and eat clean.
That’s it!
Now notice I said simple, not easy.
Getting ripped isn’t supposed to be easy. It will certainly be challenging, but the recipe is simple.
All you have to do is execute the things I just mentioned.
Now for those of you that are as simple as I am, let’s break down each of those ingredients and simplify a bit more.
Lift heavy: Remember strength training is about getting bigger and stronger. Don’t try to make it about losing fat. That’s a quick way to get smaller and weaker. Train with lower rep ranges and big compound lifts (3-8) and back off a bit on your assistance work (8-15). Make sure you do some type of squat, deadlift, vertical press, vertical pull, horizontal press, horizontal pull and keep your workouts to 45-60 minutes. You can split up your training by doing 3 full body days per week or an upper-lower split over a three day training week. For example, Monday upper body, Wednesday lower body, Friday upper body. Then the following week Monday lower body, Wednesday upper body, Friday lower body. Decide which works best for you by trying them both for 3-4 weeks at a time.
Sprinting/conditioning: Three training days per week just ain’t gonna cut it if losing a lot of fat is your goal. If you split up your training like I just mentioned, you can do a sprint variation on Tuesday, jump rope on Thursday, and hit some type of metabolic circuit on Saturday. Or, my favorite choice is getting some heavy sandbags, sleds, kegs and stones and create a strongman style circuit on one of those days. Any of those options are extremely effective but the most important thing is you do SOMETHING and sweat on your “off” days.
Drink water: To train hard and make consistent progress you need to stay hydrated. Start with a minimum of half your bodyweight in ounces daily. But the real reason I bring this up is due to the fact of how many people think it’s ok to drink juice and diet soda. I want to make this clear; juices, sports drinks and all soda (even diet) suck. They are either loaded with sugars or artificial sweeteners (which could be even more detrimental to your health than actual sugar) and will put a screeching halt to your fat loss progress. Avoid them at all costs and drink what we are designed to drink, water!
Eat clean: Let’s face it, you already know that eating pizza, burgers, cupcakes, fries, ice cream, donuts, brownies, pasta and bagels are not the key ingredients to that ripped six pack you want for summer. And you already know fish, chicken breast, potatoes, rice, beans, oatmeal, eggs, lean beef, vegetables and fruit are. You don’t need me to tell you that. You just need to execute. Don’t worry too much about counting calories at first. If you have a lot of body fat to lose you will be on your way if you just cut out the crap and focus on only the good stuff I just mentioned. Don’t let any marketing scam deter you from what you already know. Anything that comes in a box or bag and says “fat free”, “sugar free”, “low sodium” or anything of that nature is usually not something you want to be consuming. Put your focus towards earth grown nutrients and eat 5-6 meals per day. Just start with that to get the ball rolling. I guarantee you will see better results than you ever have following some bogus gimmick. Not to mention how much better you’ll feel.
One last thing I want to mention is to pay no attention to those overpriced, harmful supplements out there that will guarantee you unrealistic results in earth shattering time. Most of those pills are loaded with caffeine and chemicals and will do more harm for you than good. Stay away!
That’s as simple as it gets folks! Summer will literally be here before you know it so if you’re serious about achieving the body you’ve always wanted you now have the recipe!
Just start and pick up some momentum. You will be SHOCKED to see what you can actually accomplish by this simplistic approach!
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Thanks for reading guys, catch you on the next one!
5 Exercises You’re Not Doing That Will Blow Up Your Triceps
Who doesn’t want jacked arms? Ever since I was little and watched Hulk Hogan talk about his 24” pythons I know I sure as hell did!
If you were a Hulkamaniac like me, I’m sure you want to blow up those pipes as well, and I’m here to tell you how!
Typically people just do some extra sets of curls during their workout to get those pee shooters to grow. But if you really want to get the biggest bang for your buck you need to focus on the triceps. That’s not to say that training your biceps isn’t important, it certainly is. But the triceps actually make up about 2/3 of your arm, so it’s definitely important to do more than push-downs and kickbacks for your triceps work.
So let’s get into it so we can start getting those sleeves to fit a little tighter! I’m going to give you a list of the best exercises for developing the triceps that you can start incorporating right away!
1. Parallel bar dips: These are tremendous for growing the triceps and developing relative strength. Make sure that you lower yourself with control to a 90 degree elbow angle and extend back up to full extension. Come up quickly and explosively. If you are doing them with body weight for max reps do not go until complete failure. Leave one rep in the tank and try to progress the following week. Once you can do 10-12 quality dips, start adding weight with a belt or weighted vest. Once you get really good at them you can progress to doing them on gymnast rings, which are definitely one of my favorites!
2. Close grip bench press: The close grip bench press is awesome for developing the tri’s. But you don’t want to go too close. That will only stress the shit out of your wrists and could lead to injury. Instead, grip the bar with your index or middle finger on the line between the smooth and rough part of the bar. Set up like a normal bench press and lower the bar to touch the chest, explode up and come to a full extension.
3. DB pressing with a neutral grip: A neutral grip means your palms are in, facing each other. Using this variation puts more stress on the triceps than the pecs. In addition, this variation is much safer for people with shoulder issues and might be a good alternative if you can’t do any horizontal pressing without pain. Either way, they are an awesome addition to your tricep work. Just set up like you are going to do a DB press variation except rotate your palms in at the starting position. Lower with control and press explosively.
4. Floor press variations: The floor press is great because it allows you to overload the triceps due to the limited range of motion. Set up the bar in the front of the rack, where you can lie on the floor underneath it as to do a traditional bench press except you are lying on the floor. Your knees should be bent with your feet flat on the floor. Unrack the bar and hold it in the top position, over your chest. Lower with control until both of your triceps touch the floor, pause for 1 second and press up explosively. You can also do these with dumbbells and a neutral grip.
5. Seated French press: Alright I had to throw one isolation exercise in there. The seated French press is one of my favorites. Grab an E-Z bar using the narrower grip. Sit down at the end of a flat bench. Keeping your feet flat on the floor, press the bar straight overhead. Lower the bar from your elbows with control so the bar is now behind your head. Extend your elbows quickly so the bar is now back to the starting positon. Squeeze the triceps when you are in the top position. I like to do these for 2-3 sets of 10-15 reps.
So there you have it guys. Incorporate these exercises today and I can guarantee you will be a little bit closer to Hulkamania’s 24”!
Well at least that’s the goal.
If you have any questions please comment below or shoot over an email to chris@tutelatraining.com and be sure to follow us in Instagram @chris_tutela and Facebook at Tutela Training Systems for more tips, training pics and videos.
Until next time, train hard, “brothers”!
How to Dominate in 2016
What’s up guys, I hope you all had an awesome holiday and are getting ready to take on 2016! Like every year, people will say that they have all types of resolutions, and are going to change their lives come the new year. And like always, maybe 1% of those people will actually make those changes. Sure they might start off strong, but that fire usually dies out pretty quick. Here’s why…
1. Most people like to live in their comfort zone and change is uncomfortable. To overcome this be willing to get comfortable being uncomfortable. Change isn’t easy, are you willing to step up to the plate and become the person you want to be? 2. Most don’t write down their goals. I found this to be a crucial step in achieving anything. When you write something down on paper, that’s the first step to make your goal a reality. Next you have to take action. 3. The majority fail to write out an action plan. So you have a goal, you write it down and now you have no idea how you are going to achieve it. Well, simply writing out an action plan stating when you will start, when and how you will put in the work, and giving yourself a deadline to achieve your goal is critical to your success. 4. Usually people wait for the perfect time. Fuck perfect. Nobody is perfect and neither is a particular time. You have to take imperfect action if you are going to succeed. People use timing as an excuse as they wait and wait to take action. Then that perfect time never comes and another year goes by. Instead, grab 2016 by the balls and create your own destiny! 2016 is your year not to be like everyone else. This is your chance to become the best version of you. A healthier, happier, more successful life. And the good news is it is all up to you. Not your spouse, your friends, your boss, Obama, the economy. YOU. So don’t look for a scapegoat, this is your time and only you can make the changes you need. So ask yourself, will you ignore this post and continue to do things the way you have been, or will you start taking control and changing your life for the better right now? I genuinely hope you make the right call.
This year could be a special one.
Speed up Your Recovery to Enhance Your Gains!
Recovery.
Such a vital component to achieving fitness success yet not many people take it seriously.
Let’s take a quick look into why recovery is so important for muscle and strength gains, performance and fat loss.
First off, you don’t build muscle when you train. You actually break it down and rebuild it through recovery. As you heard me say before, the amount of lean muscle you possess dictates the rate of your metabolism. The faster your metabolism the more fat you burn.
By simply reading that statement, you can see why recovery plays such a vital role in your progress.
So how do we enhance recovery you might ask?
Well, let’s begin with sleep. When you sleep your body produces highly anabolic hormones like testosterone and human growth hormone. These hormones are key factors in the development of strength and hypertrophy. Adequate sleep is between 7-9 hours per night. Not only will sleep improve your fitness, but it will also enhance your cognitive ability, productivity and even sex drive. Like jacked traps weren’t enough! If you are only sleeping a few hours per night start to get to bed an hour earlier and work your way up to 7-9 hours per night. Your Mrs. Will be happy you did!
Second, is food. Especially immediately following your workout. Since you are breaking down muscle in the gym you need to start the recovery and rebuilding process right away. You can do this by eating within 30 minutes after your training session. Make sure you base this meal on protein and carbohydrates. A high quality whey protein powder and banana or two is usually my go-to.
Another way to speed up your recovery process is taking contrasts baths. Basically what you can do is set the shower to as hot as you can tolerate for 1 minute, followed by as cold as you can tolerate for one minute. Repeat that process 4-6 times. What that does is dilate the blood vessels when the water is hot, bringing in fresh blood and nutrients, then constricting the vessels when the water is cold, pushing out the lactic acid that’s causing some of the soreness. Try it out and you’ll notice the benefits right away.
Next you should definitely take advantage of getting a massage or, if you can’t swing that every week, you can use a foam roller. Soft tissue work like that breaks up tons of scar tissue and will help in the recovery process. Make sure you do some static stretching as well after your weight training sessions.
Last but not least, take naps. If you can nap for 20-30 minutes per day you will reap the benefits of higher test and hgh levels as well as feeling refreshed and ready to get more done. Some may look at taking a quick power nap as being lazy but studies have shown that people that take quick naps in the middle of the day are actually more productive than people who don’t. Try it out to see for yourself.
Well I hope you guys loved the post and start utilizing these recovery methods to become a bigger, stronger, healthier you.
If you have any questions feel free to comment below or shoot me an email at chris@tutelatraining.com.
Catch you guys on the next one!
To Get Jacked, Don’t do That. Do THIS Instead
Hey guys, I hope you all had an awesome weekend and started off your Monday on the right foot!
I got a couple emails over the last few weeks asking me why I haven’t done a blog post lately. Well, I definitely appreciate that and as you can probably see there were a lot of changes to the site. It was something that needed to get done and I hope that you guys like it.
On that note let’s get to the shit that I have for you guys today!
Let me start by saying that getting bigger, stronger and faster are always the goals of any program we create. Now you’ve heard me say 1000000000000000000 times by now that if you want to get strong and jacked you have to base your program on big compound movements. Squats, deads, bench, chins, rows, sprints and overhead pressing.
Some of you guys started adding these lifts to your program using perfect form. Which is tremendous and if you haven’t started yet then getcho ass movin!
Now even though you added these compound lifts as the foundation of your program some of you have asked me what to do with your assistance exercises.
I want to eliminate any confusion whatsoever so I am going to tell you what to STOP doing and a few exercises you should START doing as their replacement.
So here we go!
STOP: Leg Extensions
START: DB STEP-UPS, LUNGE VARIATIONS, REVERSE SLED DRAGS
Unless you are a competitive bodybuilder, leg extensions on a machine serve no purpose. They isolate the quadriceps and create muscular imbalances between the quads, glutes, hips and hamstrings. In the real world or athletic field, these imbalances can be directly related to serious injuries. Plus they serve zero purpose if you want to get strong. The alternative exercises are tremendous for balance, strength, hypertrophy (increase in muscular size) and even conditioning in the entire lower body. They can help correct any potential imbalances which leave you LESS susceptible to any potential injury. Talk about a bigger bang for your buck. Use them!
STOP: Lying Leg Curls on machine
START: RDL’S, BACK EXTENTIONS, LEG CURL ON SWISS BALL
For the same reasons I mentioned above, the lying leg curl sucks for the hamstrings. The three alternative exercises I included will work the glutes, hamstring and lower back (known as the posterior chain) simultaneously. This will have an enormous effect on your strength and size of your legs. Why the hell wouldn’t you use them??
STOP: Lying triceps extension (AKA skull crushers)
START: PUSH-UP VARIATIONS, DIPS, FLOOR PRESSES
Don’t get me wrong, skull crushers are cool to pump up the tri’s from time to time. But they can beat the shit out of your elbows if you do them long enough. Plus you won’t really develop the size of your triceps like you will with the three exercises I prescribed. Body weight exercises like push-ups and dips are incredible for developing size and relative strength in the upper body. Take a look at an Olympic gymnast. All they do is bodyweight exercises and their arms are always jacked. Floor presses are a great addition because the limited range of motion will allow you to get some pretty good weight on the bar which can help you get strong and jacked. Add these in and watch the changes to your physique.
STOP: NEGLECTING YOUR BACK!
START: 1Arm DB Row, Face-pulls, Chest supported row, Inverted row
I say this because if you walk into any public gym most people are doing a whole lotta pressing but not much pulling. Guys, this is only going to lead to an unbalanced physique, shoulder injuries, and lack of upper body strength. Your 315 pound bench press means shit if you have the pulling strength of a 90 year old woman with osteoporosis. It’s not impressive when your chest looks like The Rock’s and your back looks like Bea Arthur’s. Get strong, pull more than you press and get fucking strong and jacked! The three exercises that are listed are a few of my favorites for packing on muscle. Get it going!
STOP: Crunches
START: Hanging knee/leg raise, Russian Twists, Planks
Crunches suck. Use the alternative exercises to really develop your abs and get them strong. Get that core strong and a lot of other stuff will get strong. Plus if you get that body fat down those abs will really be nicely developed and you will have the core strength to back up your look.
STOP: All cardio machines
START: Prowler Work, Jump Rope, Sprints
Ok I know this post is about getting jacked, but steady state cardio can actually slow down your gains. If you condition however, it can have an anabolic effect and help pack on some muscle. The exercises above are among my favorites. They will develop muscle, strength, speed, explosiveness, coordination and, if you do them right can help create an iron will that cannot be broken. I can’t stress how important that is for your success in the gym and in life.
Well guys, I hope that you loved this post and start making changes to your program TODAY! If you stick to the game plan you will undoubtedly pack on muscle and strength over the next few months.
If you want your programs done for you and train in an environment where everyone works together, works hard, pushes each other and achieves massive results, tryout TTS in Clark, NJ for 21 days for just 27 bucks. You know you can’t beat that so email chris@tutelatraining.com now to start getting the results you want! There is no reason to wait. This deal goes bye-bye 12/1/15 so if you’re interested you have to get movin!
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I really hope to hear from you guys!
Peace!