New Years Resolution 2011

Well, it's that time of year again--everyone will start thinking about getting back in the gym to put on some muscle or lose weight.  I'm sure traffic and sales will be up here on my blog, and this is a good thing.  It's good for me personally, but it also means people will be investing in worthwhile programs (I only promote real training programs here--no fads or scams).

A couple of suggestions:

If you are wanting to lose fat I'd recommend Mike Geary's Truth About Abs.

If you are wanting to put on muscle I'd recommend Jason Ferruggia's Muscle Gaining Secrets.

There are, of course, other programs I promote on this blog.  If you have questions about any of them just email me and I'll be glad to help.   

I hope all of you have a great 2011!

21 Day Fast Mass Building

2 Free E-Reports

Vince Delmonte and Lee Hayward have a program coming out: 21 Day Fast Mass Building.

You can get two free reports NOW (through December 30th)  by CLICKING HERE.

Ronnie Coleman

 I stopped following professional bodybuilding in the early 90's. I was re-introduced years later while training at my gym in Manila. They were playing a video--it was one of the biggest guys I'd ever seen and he was deadlifting and insane amount of weight.

I later learned this was 8-time Mr. Olympia Ronnie Coleman.   Here's a list of his titles:

• 1990 Mr. Texas (Heavyweight & Overall)
• 1991 World Amateur Championships (Heavyweight)
• 1991 Mr.Universe
• 1995 Canada Pro Cup
• 1996 Canada Pro Cup
• 1997 Grand Prix Russia
• 1998 Night of Champions
• 1998 Toronto Pro Invitational
• 1998 Mr. Olympia
• 1998 Grand Prix Finland
• 1998 Grand Prix Germany
• 1999 Mr. Olympia
• 1999 World Pro Championships
• 1999 Grand Prix England
• 2000 Mr. Olympia
• 2000 Grand Prix England
• 2000 World Pro Championships
• 2001 Arnold Schwarzenegger Classic
• 2001 Mr. Olympia
• 2001 New Zealand Grand Prix
• 2002 Mr. Olympia
• 2002 Grand Prix Holland
• 2003 Mr. Olympia
• 2003 Grand Prix Russia
• 2004 Mr. Olympia
• 2004 Grand Prix England
• 2004 Grand Prix Holland
• 2004 Grand Prix Russia
• 2005 Mr. Olympia

I still prefer the "golden era" physiques to the modern Mr Olympia winners. I'm still not very interested in professional bodybuilding.  But I will say this: you have to watch Ronnie Coleman training--seeing is believing. 

NOTE: I would not recommend natural, genetically average trainees try to follow the same kind of routines that pro bodybuilders do.  Instead I would recommend a program like Muscle Gaining Secrets.

You can see my review of the program here: Muscle Gaining Secrets Review.

Here's the video that was playing in my gym:
Ronnie Coleman: The Unbelievable! (Bodybuilding)

Plant Based Recipe Guide

Jason Ferruggia has a new e-book out: Plant Based Recipe Guide. 

This would be a great resource for those of you who follow a vegetarian diet or just want some vegetarian recipes.  CLICK HERE to check it out.

Feel free to check out my reviews of Ferruggia's other products/programs:

Muscle Gaining Secrets Review

Triple Threat Muscle Review

Minimalist Training Review

Fasted Cardio

I want to share a few of my thoughts about the practice of fasted cardio (a cardiovascular training session in the morning before breakfast).  This is one of the most controversial topics in fitness and fat loss.  Some of my favorite authors, in fact, disagree on this.

Here's the theory: your blood sugar is low when you've gone all night without eating.  Exercise at this time allows you to more quickly tap into your fat resources.  Those who believe in it swear by it's effectiveness.

Those opposed to fasted cardio believe it is catabolic (muscle wasting). 

Here's where I am on this issue right now:

I believe both the benefits and drawbacks to fasted cardio have been overstated.

*This form of cardio will theoretically cause you to tap into fat reserves more quickly, but I don't think it would make much difference.

*I'm inclined to think the body can easily compensate for any catabolism that may happen as a result of fasted cardio. 

The primary advantage of fasted is mentioned in Lyle McDonald's Stubborn Fat Solution. It involves the use of a fasted training protocol along with Yohimbine HCL supplementation (Yohimbine only works in an environment with minimal insulin present).

Prison Workout

Muscle Building Tips from the Big House

I'll admit it--I have a morbid fascination with crime shows.  I especially like watching Lockup and documentaries on life inside prisons.  Here's a thought--prisoners can teach us some really valuable lessons about working out and building muscle.  Here are a few that come to mind:

1. Supplements Aren't Very Important

We've all seen pictures and videos of huge, muscular inmates pushing big weights.  Let me ask you something: do you think they have nitric oxide boosters and beta alanine in prison?  Yet so many trainees think they need to drop hundreds of dollars each month on supplements to build muscle.  As I've said before, it's OK to use creatine monohydrate and/or a protein supplement.  But don't overestimate the role of supplements.  Adjust your diet and training if you aren't making gains.


2.  Keep it Simple

The prison yard is probably not going to have fancy, high-tech equipment.   It may have a few barbells and dumbbells along with some kind of squat rack or bench press.  Want to get big and strong?  Stick with the basic, free weight exercises (deadlift, squat, etc).  This is one of the basic premises of Minimalist Training by Ferruggia.  Training doesn't need to be complicated in order to be brutally effective.


3. Improvise

This point is closely related to #2.  Prisoners have limited equipment or none at all.  How do they cope?  Sometimes they use their body weight (push-up's, chin-up's, etc).  I've also seen them grab towels and create manual resistance by pulling against each other.  The point is you can find a way to train if you really want to.

4. Get Your Rest

Inmates get a lot of rest--they don't have much choice.  Many of them spend most of their time confined to a small cell.  This, of course, is not much of a life.  But I think it is one of the reasons some of them have impressive physiques.  Getting enough sleep is one of the most overlooked aspects of training.  Sufficient rest is important for muscle building as well as fat burning.

So there you have it--four lessons from the prison workout.

Note:  I'd recommend Muscle Building Secrets if you are a beginner or "hardgainer" trying to build muscle.

Resting, Peaking, and Rambling

I still remember one of the gyms where I used to train in the 90's.  There was a guy who was there every time I worked out.  I think he trained about five or six days a week.  Granted, he was pretty big (for a natural trainee).

But I remember something as I look back:  it seems he pretty much did the same thing week after week.  Same lifts, same amount of weight, etc.

I'm sure there was health benefits to his training, and I guess he enjoyed it.  But all things being equal, wouldn't most of us like to spend a little less time in the gym if we could get the same result? 

I'm primarily referring to those of us who have already been training for a few years and have built a foundation of strength and muscle.  Doesn't it makes sense to spend a little less time in the gym?  This is where I think a program like Minimalist Training is especially helpful. 


Maybe just taking a week off would be a good idea (see my article on deloading). 

Why am I rambling on about this?  Well, I'm now starting on my third week without training.  I'm giving my back a much-needed rest, I'm enjoying some vacation time, and I'm not sure I want to spend money on a temporary gym membership.   

But the rest has been good for me.  I'll be training again by January (if not sooner).   I know it won't take me too long to get in shape again when I return to the gym.  More importantly, I'll be passionate and focused when I return. 

Standard Deadlift (Instructional Video)

Here's a video on how to do the standard deadlift. This is arguably the best mass building exercise you can do (see also: How to Gain Weight with One Exercise).

Video: Woman's 213lb Weight Loss

The "Today" show's Natalie Morales talks with Kim Benson, a woman who lost 213 pounds through determination and the love of her husband. Prevention magazine's Amy O'Connor joins the discussion.

Big Muscles

Big Lifts=Big Muscles

Big Squat=Big Muscles

I see new young guys walking into the gym all the time.  Usually their goal is to get big and strong.  Unfortunately, some are just going about it the wrong way. 

Here's what I mean: many of them follow some of the stuff they read in bodybuilding magazines.   They end up wasting their time doing countless sets of "small" (isolation) movements: cable crossovers, leg extensions, tricep kickbacks, etc. 

They'd see much better results if they would stick with the "big" lifts: movements that involve big muscle groups and multiple joints. 
Squats, deadlifts, chin ups, dips, overhead presses and rows are just a few examples of these big, mass-building movements.  Get stronger in these lifts and you're going to start putting on the muscle.  This is one of the most important lessons you'll learn in a program like Muscle Building Secrets. 

Jason Ferruggia Scam

I've noticed many people run across my blog looking for information on Jason Ferruggia's programs.  They are wanting to know if these are scams or the real deal.  I'll do my best to explain why his programs are the real deal:

*I get really amused (and frustrated) with how people spend their money: many young trainees will think nothing of dropping 200 bucks a month on supplements, but they won't invest half of that amount to learn how to train.  I personally believe solid training information is a great investment if you are really serious about gaining muscle.  Most supplements, on the other hand, don't do anything except slim your wallet.    

*Ferruggia's products come with a legitimate money-back guarantee.  I know this because I've seen the sales/refund records from this blog.  Refund requests on his programs are extremely rare, but they are always honored.

*I've been training for over 20 years now, and Ferruggia's material makes more sense than about anyone else I've read.  "Scam" is the last thing that comes to mind when I read his articles.  I've posted some of his work (with permission) here on my blog.  Read through it and see if you agree.

*I've personally used Triple Threat Muscle--it's one of the best (and most challenging) programs I've ever done.  I'd recommend it for more intermediate/advanced trainees. 

*I've recommended Muscle Gaining Secrets to my friends (who were at the basic/beginner level) and they spoke very highly of it.

*I've also used Minimalist Training routines (the "70's Strength and Mass" program)--great stuff!

Not a Scam

Hopefully this post has cleared things up.  Feel free to check out my reviews below.  You can also email me with any questions:

Muscle Gaining Secrets Review

Triple Threat Muscle Review

Minimalist Training Review

Training Journal: Rest

Two Out of Three Ain't Bad

I've taken a week off of training.

And I might just take another week off. 

Don't worry, I'm not abandoning training--far from it.  I've just sensed the need to give my body a break (I kind of touched on this topic in my last training journal).  I also know this break will give me some new intensity next time I return to the gym. 

I have more thoughts about the importance of strategic layoffs and I'll write about that in my next journal. 






T-shirt photo compliments of CafePress

Kettlebell Leg Circuit

This video of a kettlebell leg workout comes from Jason Ferruggia (creator of Muscle Gaining Secrets, a program for beginners/hardgainers, and Triple Threat Muscle for more advanced/intermediate trainees).

Here's the description:

 We start with the easiest exercise and progress to the hardest as fatigue sets in.

1a) Goblet Reverse Lunge
1b) Goblet Squat
1c) Swing
1d) Pyramid Deadlift

Note: music in the background doesn't exactly sound G-rated.  Mute the video if you are sensitive to that kind of thing.