Archive for May, 2011
Gotta share this testimonial.
I’ve told y’all about the Bonafede brothers more than once – they shouldn’t even need an introduction anymore. Basically, they’re perfect examples of what happens when you take hardcore, intense workouts, and apply a kickass work ethic to them.
Not long ago, I had been telling you about the results Matt Bonafede was getting with “Body Armor – The 2nd Chapter”.
Well, check out the email his brother Aaron sent me last Friday:
“I must admit I wanted to kick your ass the last month. That “Body Armor 2″ Phase 1 was killing me. We let me rephrase that, the layout was *@!ing hard but the weight I decided to use was killing me.
I have noticed a switch over the last year. When Matt and I finished the cardio program I was about 155-160. (NOTE: see pics here) Since the Olympic style lifts came back into play I still stayed lean but have put on some good size. I’m
about 168 -170 now.
I can still outwork just about anyone I see at the gym and can’t get anyone to work out with me (surprise). I’m actually still pretty lean but can see the size in my legs and shoulders.
I just keep getting stronger. The amazing part is the capacity. For instance see my workout below:
Push Press – 155 x 6
50- jumping jacks
Dead Lift – 315 x 6
50 – jumping jacks
Cleans – 155 x 6
50 – jumping jacks
Squats – 315 x 6
50 – jumping jacks
oh yeah repeat x 5
For the life of me I can’t explain how I can move that amount of weight w/out any real rest and still be ready in 1-2 min after to go another round. That part to me is way better than the “how much do you bench?”. At 35 I can do more than I could in my 20′s.
I still feel great, look great, and love life.”
Notice a couple things there:
1 – the layout of the workout is tough, but his work ethic and how much weight he used seriously compounded the effectiveness of the program
2 – he’s in better shape in his mid-30s than he was in his 20s (it’s usually the other way around)
3 – That last line – I still feel great, look great, and love life. What more could you want?
If you wanna fast-track yourself to the same sorta results Aaron and his brother Matt get, then you owe it to yourself to get your own copy of “Body Armor – The 2nd Chapter” – PRONTO
Posted in Character/Motivation, Circuit Training, Fat Loss, Muscle Building, Strength Training | No Comments »
Got a pretty interesting email the other day.
This guy had seen that my new “Body Armor – The 2nd Chapter” had finally been released (and is flying off the virtual shelves, I might add), and noted that if you grab the ‘deluxe’ package, you get a “Home Version” of the program.
(Meaning you could do the entire program with nothing but dumbbells or kettlebells and a pullup bar if you wanted to.)
He was puzzled b/c he thought that you had to go to the gym and lift barbells in order to get big and strong and powerful. After all, take a look at most of the big and strong and powerful dudes you see – pretty much all of them are lifting heavy-ass barbells.
And this *is* true. BUT, here’s the thing…
Your body honestly has NO CLUE what you’re using as resistance when you work out. All it knows is that it has to produce force in a given direction(s) for a given number of times (i.e. – reps).
It doesn’t know if you’re lifting a barbell or a dumbbell or a kettlebell or a rock or a sandbag or the annoying kid from down the street. All it knows is that you’re lifting something.
So all that means is that you gotta reproduce the same kinda conditions – heavy weight, the right volume and density, and such.
All you have to do is get a little resourceful. Most of the time, you can just do a DB (or KB) version of the barbell lift. Sometimes, to still keep it heavy, you might have to lift one arm at a time or one leg at a time. That kinda thing.
And certain types of training won’t lend themselves real well to DBs or KBs – working up to a new RM is a perfect example. But that’s no problem – there are several types of other set and rep schemes that are just as beneficial, and much better suited to DBs or KBs.
But you wanna know the cool thing? You really don’t have to worry about *any* of that. Because if you pick up “Body Armor – The 2nd Chapter”, I’ve already thought about all that for you….AND given you all the solutions.
All you gotta do is show up and work your ass off. Leave the thinking to me.
How’s that sound?
Have a kickass weekend.
Posted in Circuit Training, Fat Loss, Muscle Building, Strength Training | No Comments »
I’ve talked about this kinda thing before, but it floors me how much certain circles in the fitness industry like to separate themselves from each other.
You know – powerlifters don’t like olympic lifters, and they don’t like strongman competitors, and nobody likes bodybuilders…etc.
It’s all stupid.
They all walk around with some sorta “I’m better than you” wannabe mojo going on, as if the way they train is the only way you *should* train. Worse than that, they look down on all the other training disciplines…like those kinda workouts or goals are “beneath” them.
This is *ESPECIALLY* true of bodybuilding. Man, you don’t hear more crude comments than you do about bodybuilders or how bodybuilders train.
And the funny thing is, is that all the guys talking smack not only never look as good, but they always say they don’t care. “It doesn’t matter how I look, as long as I can (insert activity here).”
I’m here to tell you that they’re full of shit.
EVERYBODY cares about how they look. If you didn’t, you would never own a mirror, care about how you dress, or brush your hair. Oh yeah, you can do that before you walk out the door so you don’t look like a total schmuck, but doing a workout that helps you look good somehow now makes you a sissy.
Get the hell outta here with that.
We all wanna look good – and there’s nothing wrong with that. Don’t let anybody tell you any different. I’m not saying you should care about looks in place of what you can do – form always follows function.
Listen, trainers and coaches (at least the ones worth a damn) have realized for YEARS that looking good can make you feel good, and when you feel good, you perform even better.
(I tell a couple quick stories about that HERE.)
We all know how important it is for your workouts to make you bigger, stronger, faster, more explosive, help you build better cardio, more endurance, higher levels of work capacity, and more.
But, if you can do all that, *and* get yourself looking better (which raises self-confidence, self-assurance, ‘swagger’, and more), then wouldn’t you wanna do that, too?
Damn right you would.
(Think a guy like Terry Crews doesn’t care about his ‘swagger’? pic is right there^^^)
And that’s exactly what “Body Armor – The 2nd Chapter” will do for you.
Click the button below now, and find out a lot more:
Posted in Character/Motivation, Fat Loss, Muscle Building, Strength Training | No Comments »
So yesterday, my son’s friend (my boy is 16, his friend is 18) comes over after school yesterday. His buddy is skinny as a rail…I mean, I think I was born bigger than this poor kid…and is looking for advice on how to pack on some muscle.
So naturally, he came to talk to the expert.
*puffs chest out* LOL
Anyway, I spent a couple hours going over some of the basics on what he’d need to do to put a bunch of muscle on. Of course the first thing we talked about was diet, and since the poor guy was so skinny, I told him all about drinking a gallon of whole milk per day.
He looked less than enthused about that.
Then I got into my favorite stuff – the kinda characteristics your workout has to have (volume, heavy weight, overall tonnage, density, etc) in order to build muscle. I then outlined a real simple – yet *highly* effective – program for him to start using.
After he left, it totally dawned on me that the basic sets and reps structure I was telling this kid to use was just a simplified version of exactly what’s used in Phase 3 of “Body Armor – The 2nd Chapter”.
(Which is gonna be available this Tuesday, by the way…)
It’s pretty simple really – you lift heavy with a certain sets/reps goal in mind. You keep that up until you can’t anymore, and then keep doing sets until you get all your reps. The next workout, you try to improve.
So for instance, in the case of talking to this kid yesterday, I told him I wanted him to do 5 sets of 10 reps for 50 total reps on an exercise. BUT, I wanted him to use a fairly heavy weight, and he likely wouldn’t get all 5 sets of 10 reps – and that was fine.
When he could no longer get 10 reps, do sets of whatever reps he could get (as long as he’s using good form) and keep going until he got 50 total reps.
So sets 1 and 2 might be for 10 reps. Set 3 might only be for 8. Set 4 for 7. Set 5 maybe only 6. At this point, he’s done 5 sets, but only 41 total reps (10+10+8+7+6). So he would keep up with sets of however many reps he could get until he got 50 total.
The next workout, the goal is to use the same weight, start out with sets of 10 again, and get all 50 reps in fewer sets total.
And he would keep repeating this until he were to get all 50 reps in 5 sets of 10 reps. At that point, it’s time to increase the weight.
This kind of training is a huge part of Phase 3 of “Body Armor – The 2nd Chapter”, and will put muscle on you like nobody’s business.
Got a really cool announcement I wanna tell y’all about, but I think I’m gonna wait until tomorrow to drop it on you…it being Friday and all. (I like to end the week on a good note. )
So be sure to check back to tomorrow’s blog post…
Tags: body armor, build muscle
Posted in Circuit Training, Fat Loss, Muscle Building, Strength Training | 3 Comments »
(Holy shit – did I *really* just say ‘summer shape-up’?)
The past couple days we’ve been talking getting in shape for summer – you know, different things that can help you look good in a swimsuit and/or with no shirt on.
By now, we know that intense circuit training is the best way to get started on this, as it’s gonna help you blast fat off you (giving you definition, helping you attain that “v-taper”, and making you highly injury-resistant to boot).
But when it’s time to really put the muscle on, there’s nothing that’s gonna beat plain, old-school heavy lifting.
Sure, there are plenty of dudes out there who make huge claims and tell you that they can show you the easy way out. Hate to tell you this, but they’re bullshitting you. If you wanna get big, you need three basic things in your workout:
- lifting heavy-ass weights
- volume (you’re gonna have to do a bunch of reps in total)
- density (getting a lot done in a short-ish amount of time)
This means hitting new PRs for 3RMs and 5RMs, heavy sets of 6-8 on basic compound exercises, and volume that puts you in the 40-70 rep range for larger bodyparts (shoulders & chest, back, legs, etc).
BUT, the one thing you *DO NOT WANT* to do is lose out on all that conditioning you just did, right?
I mean, didn’t you just spend a bunch of time busting your ass on the hardcore circuit training to get yourself in shape? You don’t wanna let that all go to waste, do you?
And at the same time, while you’re lifting heavy to put more muscle on, you still wanna stay relatively lean, right?
Well, you can’t go balls-out on conditioning while you’re doing your heavy strength work, because you need to save your CNS, recovery abilities, and effort for the heavy stuff. But, you *can* do some real basic ‘maintenance’ work that will keep you in check.
(This is what I have you doing in my upcoming “Body Armor – the 2nd Chapter”.)
First of all, start your workout off w/GPP. (This should be no surprise to any of y’all that have seen my workouts.) Then, your workouts will be made up generally of heavy, compound movements for strength and size.
But, between each strength exercise, toss in a quick bout of conditioning. This doesn’t have to be anything crazy – maybe do 20-30 burpees, jump rope for 1-2 mins, do some shadowboxing…that sort of thing. Anything that is short (usually a couple mins or less) and gets your heart going real hard, real fast.
This jacks up your breathing and heartrate, and will help keep it there during your next exercise. Do this between every exercise, and you’re keeping it up overall through the whole workout.
Cool thing about this is that it not only helps you maintain some of that cardio, but it also burns more calories, keeps your metabolism revved up post-workout, and helps you build more work capacity.
It’s like a win-win-win-win-win type of scenario.
Pretty sweet, huh?
Try it out and lemme know what you think.
More cool stuff coming your way tomorrow.
And mark your calendars – next Tuesday (24-May-11), “Body Armor – the 2nd Chapter” will be released.
You’re soooooo gonna dig it. (And you’re not gonna wanna hit summer without it! )
Tags: body armor, build muscle, burpees, conditioning
Posted in Cardio, Circuit Training, Fat Loss, Muscle Building, Strength Training | No Comments »