Category Archives: Lifting

How to Start Killing it in The Gym

I’ve seen people who do easy workouts and then they whine about gains.
This is a mistake since most people who want to build great bodies are focused on crushing their workouts and making gains.

Here are 5 ways you can start killing it in the gym.

1: Set a goal and achieve it

When you see people going through the motions at the gym and not kicking ass you’ll see why they don’t have great physiques.  The reason they look like this is because they give up on their goals.  If you give up on your goals you’re turning your back on yourself.

This is never a good idea.  Set a goal that is slightly out of reach and make sure it inspires you to go to the gym.

When your goals are big enough they will make you get off your ass and into the gym.  You can kill it in the gym if you learn to set and achieve goals.

2: Rest less

If you start to rest less you’ll see your shirt soaked and you’ll want to keep kicking ass and taking names.  Start doing super sets, drop sets, and high rep 20’s after heavy lifting.

When you do this you’re heart rate is going to go way up.  This will burn a massive amount of calories.  If your goal is fat loss you’ll drop body fat quickly with this training style.

I want you to do drop sets, giant sets, and super sets here.

All of these are going to get rid of body fat and allow you to make fast muscle gains and lose body fat.

3: Do barbell complexes at the end of each workout

When you’re training and crushing it, instead of cardio do barbell complexes at the end of each workout.

What this will do is it will improve your mental toughness and it will allow you to start kicking ass.

It will also shred body fat and keep your muscles hard.

Barbell complexes were made famous by Randy Cotoure.

To do a barbell complex you need to get a barbell and add a 25 lb plate on each side.

Barbell Complex Example:

  • 8 hang cleans
  • 8 bent over rows
  • 8 dead-lifts
  • 8 shoulder presses
  • 8 barbell curls

This barbell complex will pump your whole body up and fill it with blood.

These will wear you out though.

I recommend starting with 3 rounds of the complex.

Eventually work up to 8 rounds if you’re a real badass.

This is real cardio.

Try that complex I wrote out and tell me in the comments how it works.

4: Train arms 3 times per week

Look cut the crap, I know you guys want big arms.

Every male covets big arms.

If you’re a man you’ll naturally want bigger arms.

To grow bigger arms you need to train them 3 times per week.

That means you can do a push workout.  (Chest, Shoulders, Triceps)

A pull (back, biceps)

And then an arm day.

Arms respond best to high volume.

A lot of sets and a lot of reps 8-12 per set.

This is most effective for building big arms.

Do drop sets on these too.

Drop sets are effective when you’re trying to increase the size of your arms.

Here’s an arm routine.

Biceps and Triceps workout:

  • Barbell curls: 5 sets 12 reps
  • 1 arm preacher curl: 5 sets 12-15 reps
  • Dip machine: 5 sets 12 reps
  • Reverse curls and dumbbell over head extensions super set: 5 sets 10 reps
  • Cable rope tricep extensions super set with rope curls: 5 sets 15 reps
  • Close grip pushup and chin up super set 5 sets failure

Do that arm routine once per week after you’ve done all the other workouts.

I promise you’ll build bigger arms if you stick with that.

5: Get a great training partner.

Even if you’re a loner like me a great training partner will make a difference.

The right training partner can push your physique to the next level.

Learn this and realize the value in having a great training partner.

Do this exactly as I say when you look for a training partner.

How to Find a good training partner

  • Pick someone who looks better than you or is on the same level
  • Make sure your training partner isn’t a motor mouth
  • Go up to the most focused person in the gym and ask if you can work in.  Then kiss a little ass and start working out with him or her.
  • If they’re better than you shut up and listen.

There you have it.

Thank you for reading.

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What You Can Learn From 1 year of Bodybuilding Training

A lot of you might be aware that I used to be a power lifter.

My journey from power lifter to bodybuilder wasn’t a smooth one.

I did a few power lifting meets and I took a coach’s advice to keep cutting to the 165 lbs class.

After a few 5th and 6th place finishes, I switched gyms and told my buddy, who’s my training partner now, that I wanted to be a bodybuilder.

Continue reading What You Can Learn From 1 year of Bodybuilding Training

Bodybuilding Principles: Part 1

The first post covered what you need to know before you decide to become a bodybuilder.

This post will cover the bodybuilding principles to build muscle and lose fat.

A lot of people start their bodybuilding journey and feel completely lost.

Does this sound like you?

The answer is that most people have no clue what to do if they are training to be a bodybuilder.

Here’s the first principle you need to master to be a great bodybuilder.

1: Pick the right starting point

I’ve witnessed too many people try to lose body fat when they need to be eating to grow.

If you want to look like Omar Isuf or Greg from KinoBody then yes, eat 2500 calories per day and train low volume.

These guys use being natural as an excuse to not get big and actually look good.

I understand that Greg’s goal is to look like a Hollywood movie star.

It’s clear he hasn’t heard of The Rock.

Omar is more of a comedian/entertainer than a fitness icon.

If you’re 175 lbs or 180 lbs and you want to be a bodybuilder you need to be eating to grow.

If you want to be a bodybuilder and you look like those two guys then go ahead and start your bulk.

A lot of people care way too much about having abs year round.

Having abs all of the time is great.

Unless, you plan on being in photo shoots every week, it’s not necessary to have abs year round.

To be a bodybuilder you will need size.

It doesn’t matter who you are.

You need to at least be able to be a lean 185 lbs.

If you’re any smaller than that, you won’t look good.

Too many people fall for that trap.

They are too focused on their abs to actually build a solid complete physique.

If you focus on building a complete physique with every muscle visible, that will help you on your bodybuilding journey.

2: Get on Gear or Don’t: But don’t constantly talk about being a natural

Too many “natural bodybuilders” talk about how their natural and how steroid users do this and do that.

Yes, it’s obvious that you’re natural you look like shit.

If you’re a bodybuilder, you need to decide and then make a decision whether you get on gear or you don’t.

Over thinking and over analyzing will be the death of you.

Get on gear or don’t just make a damn decision.

3: Don’t get caught up in Other people’s Physiques:

When you first start taking bodybuilding seriously, you will start looking at other people’s bodies in a different way.

Don’t get caught up in that.

Trust me I have made that mistake several times.

If you can teach yourself to only focus on you, your results will be much better.

Once you develop the ability to focus and concentrate, you can be a great bodybuilder.

Never focus on what someone else is doing.

There will always be a bodybuilder who is bigger than you, has a smaller waist then you, or both.

Bodybuilding is a selfish sport.

That means that you need to only be worried about yourself.

It helps if you’re single.

It’s hard to be at your best as a bodybuilder if you have a girlfriend.

I recommend just having casual relationships with women.

If they are willing to support your bodybuilding then go ahead and keep them around.

Most girls I have noticed though, will want more attention than you can give.

You’ll need to do whatever it takes to be a great bodybuilder.

If incline bench is more effective for you than flat bench, keep doing incline.

Remember earlier.

Bodybuilding is a selfish sport.

If you’re vain, narcisstic, and aloof, bodybuilding is for you.

I know that I personally hated when we would lose a game in a team sport and I wouldn’t get credit for my performance.

In bodybuilding it is all on you.

Bodybuilding fits me much better.

I have been called vain and narcissistic and it doesn’t bother me at all.

Learn to embrace your vanity and your greed and you will be a great bodybuilder.

Focus on being your best and forget about everything else.

It’s easier said than done, because in bodybuilding there is a lot going on.

If you bring your absolute best and you lose a show, there is nothing to be ashamed of.

You can’t control someone else’s reaction or opinion.

So why focus on it?

4: Only pay attention to useful people

Bodybuilding is a competitive selfish sport.

This means that not everyone will have your best interests at heart.

Some people will actively give you the wrong information and try to screw you over.

This means that you will need to focus on the people who are useful to you and can help you improve.

The biggest guy in the gym doesn’t always give the best advice.

Some big guys don’t even know how they were able to build so much size.

A lot of them will just tell you to lift heavier.

Lifting heavier can work, if you’re using bodybuilding style rep ranges.

Your sets of 12 need to be difficult on the last 3.

This is a mistake I see way too many people make.

They do their 3 sets of 10, and the 10th rep isn’t even difficult.

They could have easily done 15 reps.

When you make silly training mistakes like this, it can hinder your progress.

5: Know when to add more volume:

A lot of people in the gym don’t do nearly enough volume.

They think that they’re 3 sets of 10 will work forever.

This isn’t true.

Your body will eventually adapt and you won’t be able to progress with such low volume.

The solution is to add more work.

If you’re doing 3 sets of 10 add a 4th set and then a 5th.

Eventually you will need to do up to 12-15 sets on one exercise.

A lot of you guys are afraid of pain and afraid of being sore.

No pain no gain.

I’ll be the first to admit that I hate pain.

Trust me I am no masochist, I would do almost anything to avoid pain.

But, every time I have a painful workout I make gains.

P.s. I am referring to muscle pain.

If you have joint pain, that’s not what I’m talking about.

 You want the muscles you are targeting each workout, to hurt when you train them.

By doing this you are able to grow.

Now, you can’t overreach.

If you are just starting out lifting you need to stick with 3 sets of 10 and beginner rep ranges.

Stick with 3 sets of 10 until it no longer works.

When you increase your volume too early it can hinder your progress.

Now, a lot of people will read that and they won’t understand it.

That doesn’t mean be lazy and do 3 easy sets of 10.

When you’re doing your sets of 10 the last 3 need to be hard.

That’s the only way you’ll be able to grow new muscle.

If the last 3 reps aren’t hard when you’re lifting you’re wasting your time.

It’s funny that most people never grasp this concept.

If you can take your training to the next level, you will grow and have the physique you want.

 Thank you for reading.

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