By doing this split, you will eliminate overworking the muscles involved with pushing movements on your pull day, and vise-versa. For example, we all know that your triceps are engaged and working hard when doing bench press. It may be intended for chest, but you feel your triceps firing. Subsequently, by doing all the pushing exercises on the same day, you will completely work all those muscles involved in those “push” movements. Hence, by going into the gym the next day and doing all the “pull” movements, you can give the opposing muscles a rest while working out the diametric muscle groups.

This routine uses pyramid style sets. The pyramid sets consist approximately of 3 to 4 sets per exercise, starting with a weight you can press 12 times (on average). Here is an example of one exercise using pyramid style sets:

SET 1

12 reps (increase weight after set)

SET 2

10 reps (increase weight after set)

SET 3

8 reps (lower weight)

SET 4

10 reps (done with exercise)

Within each set the reps need to be challenging if you want muscle adaptation and growth. Let’s use set number 2 as an example; you had better be struggling to get rep number 9 and barely lock out the final rep 10. The greatest part of using pyramid style sets throughout the Push/Pull workout is that it gets you lifting heavier weight. The more you challenge yourself, the more gains you’re going to see. When I was on an "up-cycle” in my training, I always tried to increase weight for each workout (if possible) and record it so that I could keep challenging the last baseline. You’ll also notice that reps may vary and pyramid sets are not always used in the Push/Pull workout (see the PDF version of the workout for rep details).

An “up-cycle” is a new phase (or personal goal) in training that leads to peak performance. Basically it is a cycle of time you commit toward attaining a set goal. It may be a Caribbean cruise, a bodybuilding contest, a reunion or wedding, spring break vacation, or a challenge at the gym.

If you’re already training at an advanced level it is important to trust the Push/Pull system and go with the flow. If you do, the results can be amazing! Overtraining is much easier than you might realize, and this routine could be a nice departure from what you might be used to doing. Your job is to keep up the intensity and consistency…and of course maintain a solid nutritional plan.

Incorporate power movements into your workouts and work your way down to body shaping isolations and money maker movements like preacher curls for biceps and lateral dumbbell fly’s to round out the delts. Power movements include exercises like bench press, incline bench press, military press, bent over rows, power cleans, deadlifts, squats, and leg press to name a few. When moving heavy weight it’s important to watch your form, stay mindful through the range of motion and breathe through the push or pull. Keep your head in the game. A pulled muscle will not only sideline you from your workouts, it will take you off of your cycle and keep you from ultimately reaching your goal.

THE MOVEMENTS

Below is the push/pull routine similar to the one I used:

PUSH DAY: MONDAY & THURSDAY

CHEST

Bench Press (Olympic bar or dumbbell)

4 sets - pyramid weight

Incline Dumbbell Bench Press

4 sets - pyramid weight

Chest Fly's (dumbbells or cable)

3 sets - ascending weight

SHOULDERS

Military Press

4 sets/pyramid weight

Upright Rows (use either a short bar or Olympic bar)

4 sets/pyramid weight

3-Angle Dumbbell Fly's (front, lateral, rear)

3 sets/same weight

TRICEPS

Lying Down EZ-Bar Extensions

4 sets/pyramid weight

Cable Rope Pushdowns

4 sets/pyramid weight

Lying Dumbbell Extensions

3 sets/ascending weight

Lying Dumbbell Extensions (explained)

Grasp 1 dumbbell so the end is cradled with both hands. The center bar of the dumbbell should hang between your thumbs and pointer fingers vertically. 

PULL DAY - PYRAMID STYLE - TUESDAY & FRIDAY

LEGS

Squats (using an Olympic barbell)

4 sets/pyramid weight

Leg Press

3 sets/ascending weight

Leg Extensions

3 sets/ascending weight

Leg Curls

4 sets/pyramid weight

Romanian Deadlifts (using an Olympic barbell)

3 sets/ascending weight

Lunges (using an Olympic barbell)

3 sets/same weight

Calf Raise Machine

4 sets/pyramid weight

BACK

Wide Lat Pull-downs

4 sets/pyramid weight

Bent Over Dumbbell Rows

4 sets/pyramid weight

T-Bar Rows

3 sets/ascending weight

BICEPS

Standing Olympic Bar Curls

4 sets/pyramid weight

Seated Dumbbell Curls

4 sets/pyramid weight

Preacher Curls

3 sets/ascending weight

Don't be afraid to super-set any of the exercises. For example: try doing lunges with leg extensions, or standing Olympic bar curls with T-bar rows. Super-sets are a great way to saturate the muscle with blood and take your workout to the next level.

Remember to keep it fresh and rotate your exercises. As a rule of thumb, try to maintain the total number of sets per body part to 10 to 12 sets, and remember that nothing is set in stone. I encourage you to implement the movements that resonate with your training style. Ultimately this is your routine based on my personal experience and how I achieved great results at a very formative time in my life.

DOWNLOADS

	Download Push/Pull Monday & Thursday
	Download Push/Pull Tuesday & Friday
	Help

<!--[endif]-->

PUSH/PULL

 

The Push/Pull workout is a very effective high-volume routine. With a lot of drive and dedication you’re guaranteed solid results! I did the Push/Pull workout for some of the most formative years of my training as a teenager and into my early twenties. At that time I was a competitive bodybuilder with a dozen contests under my belt. I busted my butt in the gym and got amazing results in both size and strength. Here’s the Push/Pull split:

 

PUSH DAY: MONDAY & THURSDAY

Chest, Shoulders, and Triceps

 

PULL DAY: TUESDAY & FRIDAY

Legs, Back, and Biceps

 

By doing this split, you will eliminate overworking the muscles involved with pushing movements on your pull day, and vise-versa. For example, we all know that your triceps are engaged and working hard when doing bench press. It may be intended for chest, but you feel your triceps firing. Subsequently, by doing all the pushing exercises on the same day, you will completely work all those muscles involved in those “push” movements. Hence, by going into the gym the next day and doing all the “pull” movements, you can give the opposing muscles a rest while working out the diametric muscle groups.

This routine uses pyramid style sets. The pyramid sets consist approximately of 3 to 4 sets per exercise, starting with a weight you can press 12 times (on average). Here is an example of one exercise using pyramid style sets:

 

SET 1

12 reps (increase weight after set)

SET 2

10 reps (increase weight after set)

SET 3

8 reps (lower weight)

SET 4

10 reps (done with exercise)

 

Within each set the reps need to be challenging if you want muscle adaptation and growth. Let’s use set number 2 as an example; you had better be struggling to get rep number 9 and barely lock out the final rep 10. The greatest part of using pyramid style sets throughout the Push/Pull workout is that it gets you lifting heavier weight. The more you challenge yourself, the more gains you’re going to see. When I was on an "up-cycle” in my training, I always tried to increase weight for each workout (if possible) and record it so that I could keep challenging the last baseline. You’ll also notice that reps may vary and pyramid sets are not always used in the Push/Pull workout (see the PDF version of the workout for rep details).

 

[An “up-cycle” is a new phase (or personal goal) in training that leads to peak performance. Basically it is a cycle of time you commit toward attaining a set goal. It may be a Caribbean cruise, a bodybuilding contest, a reunion or wedding, spring break vacation, or a challenge at the gym.]

 

If you’re already training at an advanced level it is important to trust the Push/Pull system and go with the flow. If you do, the results can be amazing! Overtraining is much easier than you might realize, and this routine could be a nice departure from what you might be used to doing. Your job is to keep up the intensity and consistency…and of course maintain a solid nutritional plan.

 

Incorporate power movements into your workouts and work your way down to body shaping isolations and money maker movements like preacher curls for biceps and lateral dumbbell fly’s to round out the delts. Power movements include exercises like bench press, incline bench press, military press, bent over rows, power cleans, deadlifts, squats, and leg press to name a few. When moving heavy weight it’s important to watch your form, stay mindful through the range of motion and breathe through the push or pull. Keep your head in the game. A pulled muscle will not only sideline you from your workouts, it will take you off of your cycle and keep you from ultimately reaching your goal.

 

THE MOVEMENTS

Below is the push/pull routine similar to the one I used:

 

PUSH DAY: MONDAY & THURSDAY

 

CHEST

Bench Press (Olympic bar or dumbbell)

4 sets - pyramid weight

 

Incline Dumbbell Bench Press

4 sets - pyramid weight

 

Chest Fly's (dumbbells or cable)

3 sets - ascending weight

 

 

SHOULDERS

Military Press

4 sets/pyramid weight

 

Upright Rows (use either a short bar or Olympic bar)

4 sets/pyramid weight

 

3-Angle Dumbbell Fly's (front, lateral, rear)

3 sets/same weight

 

 

TRICEPS

Lying Down EZ-Bar Extensions

4 sets/pyramid weight

 

Cable Rope Pushdowns

4 sets/pyramid weight

 

Lying Dumbbell Extensions

3 sets/ascending weight

 

[Lying Dumbbell Extensions (explained)

Grasp 1 dumbbell so the end is cradled with both hands. The center bar of the dumbbell should hang between your thumbs and pointer fingers vertically.]

 

 

 

PULL DAY - PYRAMID STYLE - TUESDAY & FRIDAY

 

LEGS

Squats (using an Olympic barbell)

4 sets/pyramid weight

 

Leg Press

3 sets/ascending weight

 

Leg Extensions

3 sets/ascending weight

 

Leg Curls

4 sets/pyramid weight

 

Romanian Deadlifts (using an Olympic barbell)

3 sets/ascending weight

 

Lunges (using an Olympic barbell)

3 sets/same weight

 

Calf Raise Machine

4 sets/pyramid weight

 

 

BACK

Wide Lat Pull-downs

4 sets/pyramid weight

 

Bent Over Dumbbell Rows

4 sets/pyramid weight

 

T-Bar Rows

3 sets/ascending weight

 

 

BICEPS

Standing Olympic Bar Curls

4 sets/pyramid weight

 

Seated Dumbbell Curls

4 sets/pyramid weight

 

Preacher Curls

3 sets/ascending weight

 

 

Don't be afraid to super-set any of the exercises. For example: try doing lunges with leg extensions, or standing Olympic bar curls with T-bar rows. Super-sets are a great way to saturate the muscle with blood and take yo

PUSH/PULL

 

The Push/Pull workout is a very effective high-volume routine. With a lot of drive and dedication you’re guaranteed solid results! I did the Push/Pull workout for some of the most formative years of my training as a teenager and into my early twenties. At that time I was a competitive bodybuilder with a dozen contests under my belt. I busted my butt in the gym and got amazing results in both size and strength. Here’s the Push/Pull split:

 

PUSH DAY: MONDAY & THURSDAY

Chest, Shoulders, and Triceps

 

PULL DAY: TUESDAY & FRIDAY

Legs, Back, and Biceps

 

By doing this split, you will eliminate overworking the muscles involved with pushing movements on your pull day, and vise-versa. For example, we all know that your triceps are engaged and working hard when doing bench press. It may be intended for chest, but you feel your triceps firing. Subsequently, by doing all the pushing exercises on the same day, you will completely work all those muscles involved in those “push” movements. Hence, by going into the gym the next day and doing all the “pull” movements, you can give the opposing muscles a rest while working out the diametric muscle groups.

This routine uses pyramid style sets. The pyramid sets consist approximately of 3 to 4 sets per exercise, starting with a weight you can press 12 times (on average). Here is an example of one exercise using pyramid style sets:

 

SET 1

12 reps (increase weight after set)

SET 2

10 reps (increase weight after set)

SET 3

8 reps (lower weight)

SET 4

10 reps (done with exercise)

 

Within each set the reps need to be challenging if you want muscle adaptation and growth. Let’s use set number 2 as an example; you had better be struggling to get rep number 9 and barely lock out the final rep 10. The greatest part of using pyramid style sets throughout the Push/Pull workout is that it gets you lifting heavier weight. The more you challenge yourself, the more gains you’re going to see. When I was on an "up-cycle” in my training, I always tried to increase weight for each workout (if possible) and record it so that I could keep challenging the last baseline. You’ll also notice that reps may vary and pyramid sets are not always used in the Push/Pull workout (see the PDF version of the workout for rep details).

 

[An “up-cycle” is a new phase (or personal goal) in training that leads to peak performance. Basically it is a cycle of time you commit toward attaining a set goal. It may be a Caribbean cruise, a bodybuilding contest, a reunion or wedding, spring break vacation, or a challenge at the gym.]

 

If you’re already training at an advanced level it is important to trust the Push/Pull system and go with the flow. If you do, the results can be amazing! Overtraining is much easier than you might realize, and this routine could be a nice departure from what you might be used to doing. Your job is to keep up the intensity and consistency…and of course maintain a solid nutritional plan.

 

Incorporate power movements into your workouts and work your way down to body shaping isolations and money maker movements like preacher curls for biceps and lateral dumbbell fly’s to round out the delts. Power movements include exercises like bench press, incline bench press, military press, bent over rows, power cleans, deadlifts, squats, and leg press to name a few. When moving heavy weight it’s important to watch your form, stay mindful through the range of motion and breathe through the push or pull. Keep your head in the game. A pulled muscle will not only sideline you from your workouts, it will take you off of your cycle and keep you from ultimately reaching your goal.

 

THE MOVEMENTS

Below is the push/pull routine similar to the one I used:

 

PUSH DAY: MONDAY & THURSDAY

 

CHEST

Bench Press (Olympic bar or dumbbell)

4 sets - pyramid weight

 

Incline Dumbbell Bench Press

4 sets - pyramid weight

 

Chest Fly's (dumbbells or cable)

3 sets - ascending weight

 

 

SHOULDERS

Military Press

4 sets/pyramid weight

 

Upright Rows (use either a short bar or Olympic bar)

4 sets/pyramid weight

 

3-Angle Dumbbell Fly's (front, lateral, rear)

3 sets/same weight

 

 

TRICEPS

Lying Down EZ-Bar Extensions

4 sets/pyramid weight

 

Cable Rope Pushdowns

4 sets/pyramid weight

 

Lying Dumbbell Extensions

3 sets/ascending weight

 

[Lying Dumbbell Extensions (explained)

Grasp 1 dumbbell so the end is cradled with both hands. The center bar of the dumbbell should hang between your thumbs and pointer fingers vertically.]

 

 

 

PULL DAY - PYRAMID STYLE - TUESDAY & FRIDAY

 

LEGS

Squats (using an Olympic barbell)

4 sets/pyramid weight

 

Leg Press

3 sets/ascending weight

 

Leg Extensions

3 sets/ascending weight

 

Leg Curls

4 sets/pyramid weight

 

Romanian Deadlifts (using an Olympic barbell)

3 sets/ascending weight

 

Lunges (using an Olympic barbell)

3 sets/same weight

 

Calf Raise Machine

4 sets/pyramid weight

 

 

BACK

Wide Lat Pull-downs

4 sets/pyramid weight

 

Bent Over Dumbbell Rows

4 sets/pyramid weight

 

T-Bar Rows

3 sets/ascending weight

 

 

BICEPS

Standing Olympic Bar Curls

4 sets/pyramid weight

 

Seated Dumbbell Curls

4 sets/pyramid weight

 

Preacher Curls

3 sets/ascending weight

 

 

Don't be afraid to super-set any of the exercises. For example: try doing lunges with leg extensions, or standing Olympic bar curls with T-bar rows. Super-sets are a great way to saturate the muscle with blood and take your workout to the next level.

 

Remember to keep it fresh and rotate your exercises. As a rule of thumb, try to maintain the total number of sets per body part to 10 to 12 sets, and remember that nothing is set in stone. I encourage you to implement the movements that resonate with your training style. Ultimately this is your routine based on my personal experience and how I achieved great results at a very formative time in my life.

ur workout to the next level.

 

Remember to keep it fresh and rotate your exercises. As a rule of thumb, try to maintain the total number of sets per body part to 10 to 12 sets, and remember that nothing is set in stone. I encourage you to implement the movements that resonate with your training style. Ultimately this is your routine based on my personal experience and how I achieved great results at a very formative time in my life.

DOWNLOADS

	Download PDF
	Help

Because the CORE muscles support your midsection, they also help maintain the integrity and support of your internal organs. This not only helps protect your organs, but it also maximizes the flow of bodily fluids to your extremities. Efficient blood flow allows nutrients to be delivered throughout the body for better performance, recovery and repair of muscles and cells.

THE MOVEMENTS

There are many CORE exercises you can do, but here are 3 of my favorites for targeting the main CORE muscle groups. Each abdominals exercise should take an average of 90 seconds to complete. You should take no longer than 20 seconds to move between each exercise and rest only 60 seconds or less between each (3 exercise) round before starting again. Perform 3 rounds (9 total sets).

DOWNLOADS
 

	Download Core Training
	Help

The following abdominals routine is a simple workout designed to help sear your abs like a nice piece of ahi tuna over a blazing hot grill. Complete three rounds back-to-back, three times a week consistently and you’ll be well on your way to amazing abs. But (and yes there is a ‘but’), I cannot stress enough about the importance of a clean balanced diet for chiseled results. Everybody has abs, it's just a question of whether or not your body fat will allow them to show. So eating clean is as important as having a solid abdominal routine.

We will concentrate on the main areas of your abs that pay dividends as you get your body fat down into single digits. It's imperative to work your abs if you want the ultimate 6-pack because we’re looking for abs with depth, development of the intercostals, obliques, lower abs, portions of the serratus and overall muscle density. Working your abs will also strengthen your core and back, an extremely important factor to keep you injury free when hoisting weight in the gym or in daily life.

There are tons more abdominal exercises out there that you can do to change things up, so keep checking back because there’s a lot more to come at GreggAvedon.com. For now give this a routine try. If a movement bothers your back or doesn’t feel right, make an adjustment, make it your own, and shape it to fit your needs. Ultimately that is what will give you the best results.

THE MOVEMENTS

Each abdominals exercise should take an average of 60 seconds to complete. You should take no longer than 20 seconds to move between each exercise and rest only 60 seconds or less between each (3 exercise) round before starting again. Perform 3 rounds (9 total sets).

Toe Raises

If done correctly this exercise is tough. Toe raises are great at targeting the upper abs. If you incorporate an alternating twisting motion progression at the top of the movement, they will also target the oblique muscles.

 

START

Lie supine (face up) on the floor on a mat. Extend your arms on the floor by your sides with both palms facing down to brace yourself throughout the movement.

 

MOVEMENT

Raise both legs elevating your butt and hips off the mat. Do not allow your toes to come forward past your nose. Lower back down to complete each rep.

 

REPS

15 reps

*Rest no more than 60 seconds before beginning the next round (starting with Med Ball Floor Leg Raises again). Perform a total of 3 rounds.

DOWNLOADS

	Download 6-Pack Abs
	Help

 

 

Aside from the fundamentals of basic set structure workouts, my first experience with any kind of weight training principals began back in high school as part of weightlifting class. My coach would have us do circuit training at least once a week. This pushed my classmates and I to a whole new intensity level, and taught us how accelerated multiple sets could translate into incredible gains. It was my first taste of anything close to giant sets, staggered sets, or supersets, and has been an essential part of my training ever since.

As I hit a stride with my training, I found certain concepts that worked especially well for me, like drop sets, twenty-one's, and supersets. I’d try anything new and kept a rotation of techniques that worked well for me, would throw away what didn’t, and eventually I found a handful of concepts that promoted the most muscular stimulation and growth. The key to the success of these concepts is called The Muscle Confusion Principal. This is a very simple theory that has been around from the conception of organized weight training; throw enough crap at your muscles from different angles, tempos, repetitions, and weight and they will respond! In fact, Joe Weider coined the name decades ago among his list of Weider Principals.

Most of the training principals you’ve heard about, and possibly even those you thought were part of today’s cutting edge methods, Weider had already helped catalogue and develop years before many of us were even born. He had the good fortune of working on and refining these concepts with the golden boys of bodybuilding; Arnold Schwarzenegger, Dave Draper, Frank Zane, Franco Columbu, Sergio Oliva, Ed Corney, and Eddie Robinson just to name a few. That is why he’s called the trainer of champions, because he really did help these incredible athletes reach their highest potential.

In a nutshell, Muscle Confusion means to stimulate your muscles through differentiated training techniques. These techniques were designed to hit any certain muscle or muscles from all angles, at different times, to induce an innate adaptation by the human body. In other words, challenge yourself and you will adapt and overcome.

I implement some sort of rep scheme or set technique into almost every workout that I do myself and those that I write for my clients. That’s not to say supersets, drop sets, and twenty-one’s are going to be in every workout, but I try to implement some form of high intensity training technique at some point in every workout. I recommend you try rotating some different set techniques and alternative rep schemes into your workouts. You’ll find there are some that require a training partner (like forced reps), and some that you can do on your own (like tri-sets). In time, you’ll get the techniques that work really well for you, those that trigger a great response from your muscles, and really kick your butt.

Keep in mind that Muscle Confusion techniques should not represent the bulk of your training, but rather they should help enhance and intensify your workout routine. Some are good to do once a month to knock the cobwebs out, shock your muscles, and induce growth, while others can be done more frequently than that (like drop sets or supersets). Don’t forget to rotate these techniques throughout your entire body (including legs), and always concentrate on form to reduce the risk of injury. Remember, it only takes a split second to tweak something that might plague you for months.

MY TOP 3 PICKS FOR SET TECHNIQUES

SUPERSETS

Great for:

• END OF WORKOUT BURN
• SHOCKING MUSCLES
• MASSIVE PUMPS

Variations Include:

• REFINING/COMPOUND SUPERSETS
• UPPER/LOWER BODY SUPERSETS
• HEAVY or MODIFIED SUPERSETS
• ANTAGONIST SUPERSETS
• COMPOUND SUPERSETS

Supersets are done by alternating between two exercises with no rest until you've completed all the determined sets. Sometimes I like to specify the total number of sets before getting started, while other times I like to go until it just feels right. The average rep range for Supersets is 12 to 15.

The following are different Superset variations:

REFINING/COMPOUND SUPERSETS:

I like to do these as I'm finishing up my workouts. For instance, if I'm doing legs, I might finish with Walking Lunges (refining) and superset that together with Leg Press (compound). If I'm doing chest, I might finish with Incline Dumbbell Fly's (refining) and superset that with Flat Dumbbell Bench (compound).

I like doing this style of Superset because it doesn't tax your muscles as much as a full-on Superset. It's also nice to finish a muscle group with a pump as you're heading out of the gym!

UPPER/LOWER BODY SUPERSETS:

I don't do these very often because it doesn't play well into my normal workout, but I encourage you to give it a try and see for yourself. Some examples might include Squats and Military Press, Seated Calf Raises and Bicep Curls, or Leg Press and Cable Back Rows to name a few.

HEAVY or MODIFIED SUPERSETS:

Instead of the usual 12 to 15 rep range that standard supersets require, these utilize heavier weight and reduce the rep range down to 6 and 8 reps per set. The pace is fast with no rest in-between, and requires an emphasis on form and concentration. It's a killer!

ANTAGONIST SUPERSETS:

These are my favorite! Antagonistic muscles are those that counteract one another. For example, the antagonist for biceps is triceps, the antagonist for quads is hamstrings, and the antagonist for back is chest.

I like doing this style of superset because it not only allows the opposing muscle to rest while you're working on its antagonist, but it also keeps the blood centralized in a large area for massive pumps.

COMPOUND SUPERSETS:

This simply refers to doing a superset with two exercises of the same body part. Examples include Lying Triceps Extensions (or Skull Crushers) with Standing Cable Pushdowns, or Leg Extensions with Hack Squats, or Lat Cable Pull-downs with Seated Cable Rows, or Seated Dumbbell Curls with Preacher Curls to name a few.

DROP SETS

Also known as:

• MULTI-POUNDAGE SETS
• DESCENDING SETS
• SANDBAG SETS
• STRIP SETS
• PYRAMIDS

Great for:

• WORKING DEEP MUSCLE FIBERS
• END OF WORKOUT BURN
• SHOCKING MUSCLES

Variations include:

• DOWN-THE-RACK SETS
• JETTISON STRIP SETS
• TRIPLE DROP SETS

Drop sets can be extremely effective when trying to completely exhaust the muscles you're working on. They're in the same family as supersets, except that you're using the same movement rather than switching between two exercises or between two different body parts.

The basic method can easily be performed on machine equipment like Leg Extensions or Peck-Deck for example. All you have to do is reduce the weight by changing the pin-easy! This allows for very quick weight adjustments and not a lot of time for muscle recovery. I like to perform as many drops as I can until I'm struggling with super light weight. This might total anywhere from 4 to 6 weight reduction changes.

When you're using free weights, you've got to rack the weight, pull off a couple plates, then pick up the weight and continue your drop set. This is why it's important to move swiftly when using free weight, so you don't allow the muscle to fully recover. Having a training partner certainly helps, but it's not necessary. The following are different drop set variations:

DOWN-THE-RACK SETS:

Down the rack refers to a dumbbell rack, but it could also refer to a pre-set barbell rack. Pre-set barbells are those bars with permanently fastened weights that are usually set up vertically on a rack.

Basically, you begin with a certain weight (heavy or light), and work your way down the rack. If you begin with a heavy weight, then you work your way down to the lighter weights. If you begin with a light weight, then you work your way up to heavier weights.

Beginning with heavy weight will determine the number of reps you can achieve, but when you begin with lighter weight you usually go for a pre-determined number of reps.

The following are two examples starting with both heavy and light weight:

DOWN-THE-RACK SETS (starting with a heavy weight):

Let's say I'm doing Standing Dumbbell Curls (alternating). I would start with a weight that I could get approximately 10 to 12 total reps with. Then I'd rack the dumbbells, and pick up the next set of dumbbells that are 10 pounds lighter. I'll try to match the same number of reps as the previous set (or more if I can). Again, I'll rack the dumbbells and pick up the next set of dumbbells that are 10 pounds lighter. Again, I'll try to match the same number of reps as the previous set (or more if I can). I keep moving down the rack in 10 pound increments until I'm using weight that's so light it's almost embarrassing. There's nothing like seeing a big dude struggling with 15 pound dumbbells, and of course that's when an attractive girl will swagger by and notice you!

DOWN-THE-RACK SETS (starting with a light weight):

For the sake of ease, let's say I'm performing the same exercise (Standing Dumbbell Curls). I would start with a fairly light weight, but one that I might be able to get 20 to 24 total reps with. After performing those reps, I'd rack the dumbbells and pick up the next set that are 10 pounds heavier. Here I'll crank out as many reps as I can, rack the dumbbells and pick up the next set that are 10 pounds heavier. Again, I'll do as many reps as I possibly can before racking the dumbbells to continue going up to the next set. These will again be 10 pounds heavier, and I'll do as many as I can. The final weight increases are tough, but these are the ones that will make you grow! I'll keep moving up in weight until I'm only able to get 4 or 6 total reps. As you reach these last few weight changes, it might only be possible to increase the dumbbells by 5 pounds (instead of 10 pounds).

For an enhanced ass-kicker, reverse and continue the set by going back down-the-rack without taking a break. This method can be done whether you're beginning with light or heavy weight.

JETTISON STRIP SETS:

Jettison simply means to toss some crap overboard to lighten the ship, airplane or hot air balloon. This is where the term "sand bag sets" came from. Jettison strip sets are the same as drop sets, but they refer to the way the plates are pulled off the bar. Usually several smaller plates are added outside the collars on the bar. This allows for quick and easy drops in weight. If you've got a workout partner, you don't even have to put the weight down as your partner can simply slide the weight off. This can also be done without the collars on the bar, but obviously you have to watch and make sure to balance the bar throughout the movement.

TRIPLE DROP SETS:

These are one of my favorites! Triple drop means that you're going to do three drops in a single set. Here you reduce the weight while increasing the reps. For example, the three drops are as follows: heavy weight for 6 reps, medium weight for 8-10 reps, and light weight for 15 (or more) reps. This kind of drop set can also be called a fiber sweep, because that's exactly what it does. It hits your fast twitch and slow twitch muscles while burning deep throughout the fibers.

A variation is to reduce both the reps and the weight. I know it doesn’t seem to make sense, but when you’re under the weight you’ll see that it works. For example, the three drops are as follows: heavy weight for 15 reps, medium weight for 12 reps, and the lightest weight for 10 reps.

TRI-SETS

Also known as:

• TRIPLE MOVEMENT SETS
• MULTI-EXERCISE SETS
• TRILOGY SETS
• TRINITY SETS

Great for:

• FULLY WORKING A MUSCLE

Tri-Sets are three sets in a row of the same or different muscle groups, while working those muscles from different angles. Let’s use shoulders as an example because you've got three heads to the deltoid: frontal, medial, and rear delts. This is why I use Stratum Fly's as part of my workout, because they encompass all three heads of the deltoid for total coverage. Stratum Fly's refer to dumbbell movements, with the first set being front fly’s, the second set lateral fly’s, and the third rear fly’s.

You can do Tri-Sets with any body part(s), including back, legs, biceps, triceps, abs, and shoulders. Legs are a good example because you can do Tri-Sets targeting only quads, hamstrings, or calves - or choose to hit the entire leg. Examples include back-to-back sets of Squats, Leg Curls and Calf Raises to blast the entire leg or something like Leg Press, Leg Extensions and Squat Jumps to isolate the quads.

TRI-SET MUSCLE ISOLATION EXAMPLES:

• Biceps – Preacher Curls, Seated Dumbbell Curls and Concentration Curls
• Triceps – Lying Extensions (or Skull Crushers), Standing Cable Pushdowns and Dumbbell Seated Overhead Extensions
• Shoulders – Military Press, Upright Rows and Rear Delt Fly's
• Back – Bent Over Rows, Seated Cable Rows and Cable Pull-downs
• Chest – Incline Bench, Decline Bench and Flat Dumbbell Fly's
• Legs – Leg Press, Leg Extensions and Lunges

TRI-SET MULTI-MUSCLE EXAMPLES:

• Biceps/Triceps – Dumbbell Curls, Rope Pushdowns and  EZ-Bar Curls
• Chest/Shoulders – Dumbbell Bench, Military Press, Cable Fly's
• Back/Arms – Seated Cable Rows, Olympic Bar Curls and Skull Crushers

 

CONTINUED AT: SETS AND LOGIC PART 2

MY TOP 3 PICKS FOR REP TECHNIQUES

FORCED REPS

Also known as:

• SPOTTER REPS
• SPOT SETS

Great for:

• INDUCING MUSCLE GROWTH
• INCREASING STRENGTH

Because you need someone spotting you as you reach muscle failure, Forced Reps always require a personal trainer or a training partner. During a set, at the point of muscle failure when you absolutely cannot squeeze out another rep, your training partner assists you in pumping out a couple more. These last 2 to 4 reps are the ones that really count. These are the reps that separate the men from the boys! This is not only a grueling technique, but it brings truth to that old saying, "no pain, no gain!"

Since I mostly train alone, I don't get to reap the benefits of implementing Forced Reps into my routine very often. When I do however, it's one of the greatest feelings knowing that I've completely exhausted every fiber in that muscle trained This technique allows you to push your muscles past their normal power capacity, thus stimulating growth that you might not have achieved otherwise. It's a great technique to use for weak point training or to push past a sticking point in your routine. It’s also a great technique used to move up in weight on a specific exercise that you’re lagging with or that you want to excel in (like bench press for example). You don't want to do Forced Reps every time you workout. This can lead to overtraining, so it's more effective to rotate this technique within a well-designed training plan. Try Forced Reps for Bench Press, Military Press and Leg Press one week, and then use Forced Reps the following week for Preacher Curls, Lat Pull-downs and Leg Curls. Each week you might pick a different movement to do Forced Reps with, so long as you keep rotating the exercises and body parts.

ISOLATIONS

Also known as:

• CONCENTRATIONS

Great for:

• FINISHING A WORKOUT
• REFINING A MUSCLE
• NURSING AN INJURY

Variations include:

• CONTINUOUS TENSION SETS
• CONTINUOUS MOTION SETS

These refining movements are great to finish a workout with, and are especially good for arms. Preacher Curls using an E-Z curl bar or cable machine can be considered an isolation exercise, but Single Arm Dumbbell Preacher Curls might be more accurate for Concentrations. Concentration movements are those that allow you to fully concentrate on both the muscle contraction and extension. Biceps play very well into Isolation Sets, but you can also do them with Overhead Triceps Extensions, Chest Fly’s, Shoulder Fly’s, and Leg Extensions to name a few.

CONTINUOUS TENSION SETS & CONTINUOUS MOTION SETS:

These type of isolation sets are great because they not only allow you to concentrate on the contraction and extension of a movement, but they don't allow for rest at the top or bottom of the movement. The key to doing Continuous Tension or Continuous Motion sets is to "continue" the motion throughout the entire set without rest. Even though you're using light weight for this technique, you can really feel all the fibers in the muscle fire as they come into play.

Isolations and Continuous type Isolation sets are excellent to refine and shape a muscle. They are excellent if you're looking to get that slight edge, especially when dieting down for more of a cut look. I often do these in preparation for a photo shoot and recommend you try adding isolations at the end of some of your workouts.

REST-PAUSE REPS

Also known as:

• PAUSE REPS

Great for:

• WORKING DEEP MUSCLE FIBERS
• FULLY WORKING A MUSCLE
• GETTING ADDITIONAL REPS
• ADDING MUSCLE MASS

Rest-Pause or Pause Reps are exactly that—you take a pause within the set between reps. For example, let's say you're doing Leg Extensions, you would do your set until the lactic acid burn is too much, then drop the weight, shake it out for a few seconds, and then pick it back up to accomplish a few more reps. By resting for less than 10 seconds you allow the lactic acid to flush out of the muscle just enough to get a few more reps. This technique will allow you to get more reps with a heavy weight than you normally could in one continuous set. It also allows you to work past your normal pain threshold. Another great example is Calf Raises. I don't know about you, but my calves will burn much sooner than they will fail in strength. By implementing Rest-Pause Reps, it enables me to blast out more reps for a super burn while working the muscle fully. Add these together with Half-Reps and you'll blitz your calves like never before! Mike Mentzer learned this technique from Bob Gajda (former Mr. America and Mr. World), and loved this style of training so much that he made it a regular part of his routine. He credits Rest-Pause Reps for some of his greatest gains.

HERE’S 3 MORE GREAT TECHNIQUES

POWER STACKS

Inspired by:

• GREGG AVEDON

Great for:

• RECRUITING MAXIMUM FIBERS
• SHOCKING THE MUSCLE
• MASSIVE PUMPS
• TOTAL BURNOUT

Power Stack's are not for the fainthearted, nor should they be performed every time you hit the gym. They're a great way to shock and stimulate the muscle, which is why I like to do them at least once a month. Power Stack's are also good if you're in a crunch at the gym and need to get in and out quickly. Basically it's a single movement performed for 5 sets stacked together with a Superset.

STEP 1: THE 5 SETS

The first phase of the Power Stack is the single movement. Let's use Incline Dumbbell Bench as an example. You start with a challenging weight to barely achieve 11 to 12 reps (set 1) - rest for 20 seconds - pick up the same weight and go for 10 to 12 reps (set 2) - rest for 20 seconds - pick up the same weight again and try to get 8 to 12 reps (set 3) - and continue until you complete 5 grueling sets. Keep in mind that you should not be able to match the same number of reps for each set, but try to keep your range between 8 and 12 reps if possible.

STEP 2: THE SUPERSET

The next phase of the Power Stack is the Superset. Since beginning with a chest movement (Incline Dumbbell Bench), you'll continue with two more chest movements. It's important to move to the second phase of the Power Stack with little to no rest. Here you'll be doing one body weight exercise and one refining movement. In this case I will alternate Push-Ups with Flat Dumbbell Fly's, and perform 5 sets of each exercise for 10 total sets. Even though it's a Superset and you're moving quickly between exercises, you still want your reps to be clean while concentrating on form.

OTHER POWER STACK EXAMPLES:

• 5 Set Exercise – Flat Dumbbell Bench  stacked with:
• Superset – Decline Push-Ups (hands on floor and your feet on a bench) and Incline Dumbbell Fly's
• 5 Set Exercise – Standing Olympic Bar Curls  stacked with:
• Superset – Reverse Pull-Ups and Concentration Curls
• 5 Set Exercise – Lying E-Z curl bar Triceps Extensions  stacked with:
• Superset – Reverse Dips (on the edge of a bench) and Donkey Dumbbell Kickbacks
• 5 Set Exercise – Lat Cable Pull-downs  stacked with:
• Superset – Normal Overhand Pull-Ups and Bent Dumbbell Rows

REP CHALLENGES

Also known as:

• SINGLE SET REP CHALLENGE
• MULTI-SET REP CHALLENGE

Great for:

• FRIENDLY COMPETITIVENESS
• A GREAT MOTIVATING TOOL
• INCREASING STRENGTH
• FINISHING A WORKOUT
• CAMARADERIE

Place your bets! I used to do a version of Rep Challenges years ago with my training partner for weighted dips. We’d finish our chest routine by waging bets against one another to see who could meet the others challenge. What ended up happening was hilarious intensity at its best! I’d say, "If you get 20 full reps with 40 pounds strapped to your waist, I'll do my next set in my underwear!" Then of course he'd power through those reps, using all the energy and strength he could muster to get those 20 full reps. I'd do the next set in my underwear, but not before betting him lunch that I could go 30 reps at the same weight. We'd go back and forth like this with the entire gym cheering us on! Ahh the good old days!

MOTIVATE YOURSELF: While that's a lot of fun and makes for good friendly competition, there's other ways to do Rep Challenges. You can do these without a training partner. Pre-determine a certain number of reps you want to get in a single set before you begin. This is a great way to push yourself to get extra reps that you may not have gone for without that inner-challenge. For example, you might imagine, "Okay, get 12 reps here and something amazing is going happen for me today!" You'll be surprised on rep number 10 when the tank is empty, you find a way to bang out those last two reps.

DO THE MATH: Multiple-Set Rep Challenges are another good way to help motivate and push yourself to new heights. This kind of Rep Challenge takes several sets to achieve your goal. For example, you might say, "I'm going to get 80 reps of squats today!" Set 1 you get 15, set 2 you get 13, set 3 you get 12, and you’ve still got 40 more reps to go. Maybe it takes you 3 or possibly 4 more sets to achieve your 80-rep challenge. Of course you can do this type of Multiple-Set Challenge for any exercise, and this too can be a lot of fun if you do it with a training partner.

Billy Beck and I did a challenge together one day that left both of us lying on the floor in complete exhaustion. We challenged each other to do 100 reps of deep squats with the Olympic bar, 45’s and 20 lb. chains strapped to each side. That’s 175 lbs, which may not sound like a lot of weight, but don’t knock it till you try it for yourself. With the chains swinging and clanking Billy blasted out 20 quick reps, then powered through 20 more and ended with 50 total reps before racking it for his first set. Of course I couldn’t let him get the best of me, so I somehow found a way to get 51 reps. He finished with another crazy set of 50 reps to reach his 100 and I followed him with another 50. We still laugh about that day.

ISO-TENSIONS

Also known as:

• ISO-TENSIONS BETWEEN SETS
• REST CONTRACTIONS
• MIRROR POSING
• FLEXING

Great for:

• REFINING THE MUSCLE
• KEEPING A PUMP

You don't have to be a bodybuilder to flex your muscles! This method is very simple, and is a good technique to implement between sets in your workouts. While you’re resting between sets, continue to flex the muscles your training. This helps them stay pumped while working a particular body part. It also keeps you warmed up and allows you to stretch and keep the muscle loose. Iso-Tensions and Flexing are also good for refining since it's similar to performing concentration and refining movements. Try it for improved definition, muscle refinement and adding cuts to your body.

So there you have it—my top picks as some of the best muscle confusion techniques ever developed. I encourage you to use them frequently to add intensity to your workouts. Remember, intensity in your workouts translates to strength gains, which in-turn translates to improved muscle size and definition. There are a lot more unique set techniques and alternative rep schemes out there besides the ones I've mentioned, but these will give you a solid starting point to take your intensity to the next level.

FOOTNOTES

Aceto, Chris (2004), Championship Bodybuilding

Darden, Ellington (2004), The New High Intensity Training

Hatfield, Frederick, Ph.D. (1984), Bodybuilding: A Scientific Approach

Little, John (2003), Max Contraction Training

Mentzer, Mike (2002), High-Intensity Training the Mike Mentzer Way

Nilsson, The Best Exercises You've Never Heard Of

Schwarzenegger, Dobbins (1999 ed.), The New Encyclopedia of Modern Bodybuilding

Thorne, Embleton (1998), Encyclopedia of Bodybuilding

Tyler, Richard (2004), West Coast Bodybuilding Scene: The Golden Era

Weider, Joe (1989), Joe Weider's Ultimate Bodybuilding

Wolff, Robert, Ph.D. (2004), Bodybuilding 201: Everything You Need to Know to Take Your Body to the Next Level

My goal in this section is to convey what I do. There are countless possibilities to finding your own nutritional chemistry and I encourage you to find what works best for you. I hope the following information will help facilitate that process. My intention is honest and sincere; to convey my personal experiences with the many supplements I’ve tried and tell you what has worked for me.

I have read many books on health and nutrition and feel like I can never learn enough, especially with all the new findings and benefits that vitamins, minerals, and herbs have to offer us. It's amazing how much of these natural products and their benefits are becoming known by the average person today. It just shows how we as a collective society have shifted toward better health and awareness. Nowadays you can go into the most generic grocery store and find a multitude of all-natural products. Things like organic milk, yogurt, fruits and vegetables, cage-free eggs, soy milk, soy ice cream, soy burgers, grass fed beef, free range chicken, alternative cheeses, tofu, tempeh, and even bulk bins with unprocessed nuts, seeds, rice and grains. I'm thrilled at the pace in which people are learning about better health, and excited about what the future holds when it comes to wellness.

Supplements on the other hand, can be much more confusing for the average Joe because there aren’t any true guidelines or specifics about the proper protocol in which to take them. We hear about the importance of vitamin D due to the frequent use of sunblock today. We here that taking a multivitamin is important, and have seen the popularity skyrocket with fish oils and their high omega-3 value for heart health. But how do we decipher all of the information we read in books and magazines to formulate a plan? The best way is listening to a health professional, doing your own diligent research, being in tune with your body and then some trial and error.

The supplements I currently take are pretty simple. I believe the maintenance of a basic supplement regimen can add to the brick and mortar of proper nutrition to form the foundation for proper health. The most difficult part of nutritional supplementation is having patience to try one thing over a period of time, see how it effects you, then form an opinion as to whether it was beneficial to you or not. Combinations of supplements may also work synergistically together to help yield better absorption. For example, calcium is better absorbed with magnesium, which is why you often find them formulated together. And folic acid can help enhance the potency of vitamin B-12. All of this can get frustrating because just when you feel like you've found the perfect combination of supplementation your metabolism adjusts slightly, hormones shift, add in stress, pollutants, lack of sleep, allergies, etc. and that critical balance changes. You start to feel different, with less energy, you can’t seem to get as lean as you used to, and so on. There are many reasons as to why our body’s change - namely hormones - but you've got to keep adjusting to life and welcome each day as it approaches. Below are the main staples of my vitamin regimen.

*Note: The following is a list of the vitamins I currently take. My intent is not to prescribe any vitamins or supplementation to you, but simply to tell you what I take and why I take it.

THE VITAMINS I TAKE

The Main Players

The following supplements are those I consider essential

MULTIVITAMIN

When we talk about supplements working synergistically together, a multivitamin is a great place to start. A good multivitamin will give you blanket coverage on all your basic vitamins and minerals so it becomes an important factor toward maintaining balance in your daily regimen. And it’s through this balance that ensures you're getting the most absorption from your vitamins. For example: B vitamins alone are not absorbed as well by the body without vitamin C, and vitamin D3 is absorbed better with magnesium while calcium is best absorbed with both D3 and magnesium.

Multivitamin’s come in one-a-day or more than one a day. This is personal preference. It’s always easier to take one tablet daily, but don’t sacrifice ease for effectiveness when choosing your multi. I'm not a fan of department store brands due to quality, storage control and freshness. These particular brands may also contain unnecessary fillers, binders, and colors. I prefer to choose from the larger well-known brands that you will find at a health food store. You can always ask any of the nutritionists working there what they might recommend. I prefer vitamins made from whole food sources and take those that require more than one-a-day because they tend to be more complete. Capsules hold less overall nutrient amounts than tablets so you may be required to take less in tablet form, but that is personal preference. Try a few different multivitamin’s and form your own opinion. Some may give you an upset stomach or cause you to belch them, so be sure to always take your multi after a meal. I find if they smell good and are derived from whole food sources they tend not to upset your stomach. If they smell like cow dung it’s probably not something I want to put into my body! A good multivitamin will give you blanket coverage of the most essential vitamins and minerals. Remember that you're also getting vitamins and minerals in the daily foods you eat.

Take as directed on bottle. Again, some require two, three, or even six a day for the amount shown on the label. Be sure to read the top of the label where it says: "Serving Size."

*Although it's a good idea to take a multivitamin, it should never replace eating a well balanced healthy diet that includes 3-servings of fruits and 3-servings of veggies daily.

EFA'S (Essential Fatty Acids)

Studies have shown that we need healthy fats to sustain a healthy body and a healthy life. Good fats are found in fish like salmon, sardines and tuna for example. There are also healthy plant based fats found in avocado, grape seeds, olives and flax seeds. To gain a complete understanding about fats I recommend books like The Omega Rx Zone by Dr. Barry Sears or Fats That Heal, Fats That Kill by Udo Erasmus. Udo Erasmus offers a complete line of plant based supplemental oils which are available in health food stores. Healthy omega-3 fats are found in deep water fish like those listed above and fish oil supplements, also flax oil and soybeans contain omega-3’s. Omega-6 fats are found in seeds like pumpkin and flax seeds, as well as nuts and legumes.

I take a fish based EFA mix in liquid capsule form and also keep a bottle of liquid lemon flavored EFA’s available in my fridge and add it to salads and certain foods. The label will usually direct you to take anywhere from one to three gel caps daily (approximately 3,000 mg’s of EFA’s). Since my body is relatively clean, and because I get adequate fat intake through food (eggs, flax, avocado, olive oil and nuts), I only take one to two capsules daily. The label on my EFA bottle recommends three a day.

*Fresh ground flax seeds are a great way to add both omega-3’s and fiber to your diet. I get pre-ground flax seeds at the health food store and sprinkle them over toast with jam.

COENZYME Q-10

Here’s another biggie in the antioxidant arsenal. The first time I took CoQ10 my energy levels were noticeably higher and I thought; what the heck did I do to get all this energy?  This is one of those great antioxidants that play a critical role in energy production within every cell of your body. Benefits include heart health, immune support, lowering LDL cholesterol, reducing hypertension, and protection against free-radical damage.

Be sure to look for the newer bioactive version of CoQ10 called ubiquinol. (The regular one is called ubiquinone.) Studies are showing that the ubiquinol version is up to 8 times more powerful and effective than conventional CoQ10.

I always take a liquid gel-capsule of CoQ10 because I feel the absorption is better in the liquid form rather than the dry form (which is the form that I was feeling the energy difference from). I take 30 mg's a day, but have taken up to 100 mg's a day. It's not cheap, so you may want to opt for the lower milligram gel capsule as I do. More is not always better!

R-ALPHA LIPOIC ACID

This is one of my favorite vitamins because it's such a powerful antioxidant. First of all, it helps regulate your blood sugar levels, which may help those concerned about high carbohydrate diets. R-Alpha Lipoic Acid is also both fat and water soluble, making it a powerful free radical scavenger throughout all parts of the cells within your body. If that's not enough it also recycles itself using the cells metabolic energy system, plus it helps recycle vitamins C and E to aid in the free radical fight. R-Alpha Lipoic Acid is also good for the look of your skin in maintaining its youthful health, which is why you’ll see it added to face and body creams. From a sports performance angle, R-Alpha Lipoic Acid helps the effectiveness of creatine which is why it’s added to creatine products. There are even more benefits to taking this great vitamin like insulin sensitivity and as a free radical scavenger, so be sure to make it a part of your regimen.

I take 300 mg daily about 30 minutes to an hour after my morning meal. You can also take it in divided (100 mg) doses. Many vitamin formulas will contain the Alpha Lipoic Acid version versus the newer R-Alpha Lipoic Acid. The main difference is absorption, but don’t get too caught up in only looking for the R-Alpha Lipoic version until it fully catches on. The Alpha Lipoic Acid version is still a quality nutrient.

The Supporting Cast

The following supplements are those that I usually cycle bi-monthly

VITAMIN C with BIOFLAVONOIDS

Vitamin C is excellent for the health of every function in the body, plus the prevention of numerous diseases. And because the body cannot produce vitamin C on its own it’s a good idea to supplement it. The first source should be through foods like papaya, oranges, grapefruit, cantaloupe, broccoli, kale and kiwi to name a few. And there are a number of different naturally occurring plant compounds that come along with eating these fresh and vibrant fruits and veggies called bioflavanoids. Bioflavanoids are found in the colorful pigments of plants. They are great antioxidants and work well with vitamin C by helping with absorption and to prevent C from oxidizing in the body. Bioflavanoids are excellent for capillary circulation, supplying blood to the extremities (hands and feet) as well as your eyes, skin, and brain. Although the best source for naturally occurring C and bioflavanoids is always food, higher doses can only be achieved through supplementation. I like to take a mix of C and bioflavonoids in one comprehensive supplement to help increase your coverage against free radical damage and aid in the healing of injuries, colds, and bruising.

Don't forget that your multivitamin is going to have some C already in it, but it's not going to be enough. Besides what is in my multivitamin, I like to take 500mg's of C and 500mg's of bioflavonoids in a combined formula.

GREENS

In an acidic world greens can help keep us in a more alkaline and balanced state. Greens usually come in powder form, but you can also find capsules, tablets, and liquid. Greens help add an array of nutrients to my diet, and I try to take at least one serving daily. Some of the amazing ingredients include: lecithin powder, carrot powder alfalfa grass, barley grass, kamut powder, spirulina, wheat grass, wheat sprouts, apple pectin flaxseed meal, oat bran, red beet, broccoli, maitake mushroom, reishi mushroom, shiitake mushroom, milk thistle, ginkgo biloba and grape seed extract. There's even more healing and health supporting nutrients found in these greens drink powders and that’s why I enjoy the benefits of greens. Most greens products are 100% organic and are non GMO, but just be sure to read labels. Today’s greens come in a variety of flavors from berry to mint to orange and more.

The suggested serving size will vary depending on which product you take, so read the label. Powder forms of greens usually recommend 1 tablespoon mixed with 12-16 ounces of water or juice as a serving size and I do 1-2 servings a day.

B COMPLEX

Most multivitamins will offer an array of your B vitamins, but there is a good chance they won’t have an adequate amount of B's across the board. That's when I like to supplement with a B complex vitamin. B's help boost energy levels, help with fatigue and stress, and support the health and integrity of hair, nails and skin. The good news is that B’s work well taken together, so a B complex can really pack a solid punch!

A good number to shoot for in a B complex is between 50 and 100 mg's. Look for formulations that have a comprehensive listing that looks something like this: B-1 (thiamin), B-2 (riboflavin), B-3 (niacin), B-5 (pantothenic acid), B-6, B-12, biotin, choline, folic acid, inositol, and PABA. I’m currently taking a liquid B formula, but tablets and capsules are very popular and well tolerated.

*Keep in mind that the folic acid, B12, and biotin will usually be listed as "micrograms" instead of "milligrams."

VITAMIN E

Vitamin E is found in lots of the foods we should be eating just about every day, such as dark green leafy vegetables, nuts and seeds, as well as whole grains. I still feel that it's important for me to supplement with E sometimes since we don't always get the beneficial doses our body needs through foods alone. Usually a good multivitamin will give you close to the coverage you need. If not, additional E supplements are easy to find and inexpensive. Vitamin E is great for the skin and hair. It's also among those in the antioxidant family that help with circulation, cardiovascular disease, and cancer.

*Note: Research conducted by Johns Hopkins University found that vitamin E can kill you. Dr. Edgar Miller, who conducted the study, has been challenged for his findings after they were based mostly on elderly people who were dealing with chronic illnesses as well as also taking prescription meds. John Hathcock, a member of The Council for Responsible Nutrition stated, "This is an unfortunate misdirection of science in an attempt to make something out of nothing for the sake of headlines." I currently take only the vitamin E that is in my multivitamin/mineral.

The recommended dosage is 400 iu’s daily, so check your multivitamin to see what it contains and go from there.

The Extras

I may take the following to help increase my nutrient intake as I feel necessary.

RESVERATROL

Simply put, this is the gold that comes from grapes (or grape skins and/or seeds to be exact), but resveratrol is also found in most berries. If you've ever heard of the French paradox; this is something that had scientists scratching their heads as to why French people have a very low incidence of coronary heart disease even though they eat a diet relatively high in saturated fats. They discovered resveratrol, a super-antioxidant found in red wine responsible for these increased health benefits.

Life Extension magazine states that resveratrol can extend the life span of certain cells by as much as 70%. They go on to say that it also helps with insulin sensitivity, helps lower blood sugar, is good for energy production, and improved motor function. But the added benefit when supplementing with this powerful antioxidant, aside from living longer and helping ensure your cholesterol levels are in check, it also helps with vasodilation and blood flow. This is a great plus for those of us looking to get the most out of the supplements we’re taking. Better blood flow means more nutrient uptake and delivery to muscle cells. It also means more efficient lactic acid flushing and increased circulation for more vascularity and faster recovery.

You'll find several different resveratrol supplements on health store shelves to choose from, like capsules, tablets, liquid form and powders. The average dosage range is between 100-200 mg's once or twice daily with meals.

RED PANAX GINSENG

Ginseng has been used for thousands of years and its health benefits have been known forever! My personal preference is the liquid extract over capsules. It’s easy to find at health food stores and isn't expensive. They come in small vials and you insert the little straw at the top that they come with and sip. I like to slowly sip the extract and hold it under my tongue for a few seconds before swallowing it.

The benefits of ginseng are amazing. Known for its stimulating properties, it cleanses the mind, helps center your body, rejuvenates, enhances sexual function, while boosting your endurance, helps improve memory, and can even help balance your metabolism.

When I take red panax ginseng I do what the box recommends, which is between 1 and 2 vials daily. Their easy to bring to work for when you're feeling a bit stressed or need an energy boost, pop the straw in and sip away.

CITRIMAX

Also known as garcinia cambogia rind extract, citrimax is extracted from the rind of this fruit. Studies have shown that citrimax slows the conversion of carbohydrates to fats, thus causing a positive effect on the metabolism. It's completely natural and therefore doesn't concern me in the least to supplement as part of my pre-cutting routine to get lean and shredded (unlike many of the fat burning products on the market today which contain stimulants).

I cycle it into my supplement regimen when I am nearing a photo shoot, or when I've got to look extra lean. Usually I start taking citrimax 3-4 weeks out from my target date, using one a day for the first week, then two a day for the next 2-3 weeks. Then I'll get off of it until I need another "leaning out" boost. Some of the citrimax formulas contain other ingredients to promote burning fat. Mine contains 200 mcg's of chromium picolinate, which also helps burn body fat, speeds up the metabolism and helps increase your lean body mass.

GLUCOSAMINE,  CHONDROITIN, & MSM

After all the years of wear and tear on my body from heavy lifting and numerous reps, taking a joint support formula may be a good idea.

Glucosamine has been proven effective for rebuilding joint cartilage. It is also good for tendons, ligaments, and other connective tissues throughout the body. My chiropractor has successfully treated numerous patients over the years, and speaks very highly of this supplement, so who am I to argue. The formula I use also contains chondroitin, which helps boost the bioavailability of glucosamine. I also look for added MSM in whichever joint support formula I might choose. MSM is excellent for healing injuries, for inflammation, muscle soreness, and it's also great for hair, skin, and nails. In the past I've taken MSM on its own in powder form, but for convenience sake, finding a formula with all three substances is the easiest and most convenient way to go.

A good joint support formula will have between 1,000 to 1,500 mg's of both glucosamine and chondroitin, plus 300 to 500 mg's of MSM.

There are a ton of choices out there for all sports enhancing supplements. I hope this section will help distill some of the information to better serve you in choosing the right supplements for yourself. This section may not cover every sports enhancing supplement available, but it’s not meant to. As always, I prefer to take a more conservative approach and let hard work and dedication be my driving force for personal progress and lasting change. Above all, maintain integrity in all aspects of your life - which should filter down to the supplements you put into your body. Choose quality products from companies you can trust. Whenever possible choose those that maintain GMP (good manufacturing practices) standards and you will ensure the purest and highest potency per milligram available. I suggest you check out your local supplement shop and speak with a qualified professional working there. They can usually give you the inside track on what’s popular, what’s new and upcoming and useful feedback from their customers. Peruse the shelves, read labels, do your research and see what the different brands offer. So what better place to start than with my top 3 picks: whey protein powder, L-glutamine, and creatine.

*Note: The following are sports enhancing supplements that I take or have taken and achieved good results with. My intent is not to prescribe any vitamins or supplementation to you, but simply to tell you what I’ve taken and why I take it.

The Main Players

The following supplements are those I use and cycle

WHEY PROTEIN

There's nothing that absorbs as efficiently and quickly as a clean, cold-filtered, ion-exchanged whey protein isolate. Some proteins are fortified with digestive enzymes and have biological blends that ensure maximum absorption. Most of them are lactose free (lactose is a milk sugar that may give you an upset stomach), so if you’re lactose intolerant be sure to read the label on whichever whey protein you choose.

Things to look for include: 1) sugar content; if possible you want the sugar to be less than 5 gm's per serving, 2) carbohydrates; look for low carbs, 3) protein; you want the protein per serving to be about 20 gm's per scoop (or slightly higher), and 4) sweetener; many are sweetened with artificial sweeteners like aspartame, sucralose, or acesulfame potassium while others are sweetened with all natural stevia leaf or lohan. And be sure to see the serving size at the top of the label to see whether it's 1 scoop per serving or 2 scoops. If it is 2 scoops per serving, that's fine, just be aware of it from a cost perspective and how many servings the total container will give you.

I usually take 2 and sometimes 3 whey protein shakes daily. In my shake I mix 1 scoop of whey protein with water, but you can also use soy milk, skim milk, or juice...It's up to you. In my Muscle Chow book I have the 90% Shake recipe (a basic staple in my muscle building arsenal), the Nighttime Anabolic Elixir Shake recipe (to help keep you anabolic through the night), Muscle Juice recipe (packing nearly 800 calories for those hard-gainers) and a bunch more! I always try to take my protein shake along with carbs to help balance my system glycemically.

*If you're eating a decent amount of protein during the day (eggs, chicken, turkey, fish, lean meat, yogurt, cottage cheese, etc.), then you should limit the number of shakes to 1 or 2 per day.

L-GLUTAMINE

Glutamine is one of the most important amino acids for those of us who are physically active and training hard, so recovery between workouts is extremely important. It is a highly abundant amino acid found in muscle cells, and upon extreme physical activity our systems use large amounts. Over 60% of the amino acids found in our muscle cells are L-glutamine. This is why supplementing with L-glutamine is a good idea, because you want to replenish your muscle cells with glutamine to promote healing and recovery—which in turn means growth and increased strength. Having a lack of glutamine in the body can actually begin to tear down muscle! It's also called the brain food because of its influence and conversion to other properties essential for mental function.

Glutamine is best used throughout the day in smaller doses, rather than one big dose. The good news is that high-protein foods like chicken, fish, and beef boast the highest concentrations of glutamine, so you should be getting some via the foods you’re consuming on a daily basis. As a weight lifter and someone who is physically active, I supplement with 5 grams of glutamine both pre- and post-workout, and sometimes again before bed when I'm feeling sore.

CREATINE

When I was bodybuilding through the 1980's creatine would have dramatically changed the way we achieved results. Instead it has changed the world of fitness today. Creatine works! Since 1994 when Experimental Applied Sciences (EAS) brought it to mass market here in the US, it sparked a whole new outlook on sports nutrition and supplementation. Before that most people just took vitamins, protein, and other basic supplements with the hope that they would see some kind of results for their efforts. Today sports enhancing supplements show definitive results, and that is mainly due to creatine monohydrate. I recommend doing your research before taking a creatine product because most are laced with other supplemental ingredients which companies claim will give you better results than the next guy’s product.

Because it works so well creatine has been surrounded by controversy. Fortunately it has been thoroughly researched and has shown very little adverse effects. Creatine is an inter-cellular muscle volumizer (it fills the muscle cells with water), so it’s extremely important to drink H2O. The basic ratio for hydration that I recommend is half your body weight in ounces of pure water daily. The worst side effect I’ve read about was muscle cramping and muscle tearing from lack of hydration. Other side effects may include headaches, stomach cramps, and diarrhea. Some people cannot take creatine monohydrate for these reasons, but there are ester creatine products that are buffered and tend to cause less bloat and stomach upset. These creatine ester (CE) products haven’t been as heavily researched as the monohydrate version and I personally have not experienced as dramatic results in comparison to the original creatine monohydrate.

There have been different views on the consumption and dosage of creatine and mine is on the conservative side (as usual). I don't have the attitude that more is better. I like to see how little I can take while still achieving great results. First of all, I don't normally do a loading phase with creatine. The prescribed amount throughout the loading phase is 20 grams (or more) a day for a week, with a maintenance dose of 10 gm’s a day (or more) thereafter. I cut that in half, and only do 10 gm's a day for the first week and maintain that dosage throughout the cycle.

Some Considerations

Some basic insight on the following supplements

NITRIC OXIDE

NO (nitric oxide), AEE (L-arginine ethel ester) or AAKG (L-arginine alpha-ketogluterate) as well as some other names for NO have made their mark in sports enhancing supplementation. NO amplifies blood flow by dilating your blood vessels, thus allowing a surge of blood to flow through. This effect is supposed to enhance muscle contractile performance (power during exercise), increase nutrient uptake (more blood flow means more nutrient delivery), increase muscle mass, prevent muscle breakdown, improve recovery time (both post-workout and between sets), and is supposed to give you a long lasting pump throughout the day.

Just like creatine, NO products are widely available from every major sports supplement company out there. Gaspari, BSN, Optimum Nutrition, ABB, MHP, Dymatize, EAS, Muscle Tech…you name it. In fact, may of the sports enhancing products add both creatine and nitric oxide to their formulas for a solid 1-2 punch. The goal is to fill the muscle cell with water and then flood between the cells with blood for ridiculous pumps. As with any of these supplements be sure to read the entire label for ingredients and dosing, read the warnings, understand what you’re taking and make an educated decision as to whether or not it’s for you.

PRE-WORKOUT DRINKS

Whether you go for the RTD (ready-to-drink) bottles or the powder drink mix, these workout energizers pack a powerful punch that will drive you into the gym with fire coursing through your veins. I’ve used them over the years with great results. Most pre-workout energy drinks will have a dose of nitric oxide to help give you a pump throughout your workout, plus other ingredients like citrulline to enhance the effects of arginine, beta-alanine to help improve muscular endurance, plus creatine and caffeine. They’ve become so popular that you can find the RTD energy drinks at any quick mart, gas station or supermarket. As with any of these stimulant drinks (powdered or RTD) make sure you read the label for warnings and serving size dosage because they are much more powerful than just hitting Starbuck’s for a cup of java!

CASEIN PROTEIN

The big deal about casein proteins is that they are absorbed slowly in the stomach. This gives you a sustained release of amino acids of muscle building protein rather than the much faster absorbing type proteins like whey, egg, or soy for example. It's for this reason that bodybuilders and the like might consume a shake of casein based protein before bedtime. It may also be used during the day if you’re not going to be eating for several hours.

As a post-workout shake it's still best to go with the faster absorbing whey isolate. Because of this you may want to have a few different protein powders stocked in your cabinet; like a container of casein protein, a couple different flavors of whey protein, and possibly a weight gainer protein. It's an investment that you will use right down to the last scoop.

WEIGHT GAINERS

Because I receive a lot of emails from guys asking me about gaining size and weight without adding a lot of fat, I'll often suggest they check out some of the gainer type proteins on the market. Some offer a mix of creatine, glutamine, complex carbs, along with a blend of proteins and other added co-factors. That’s what makes these cost-effective, because they offer blanket coverage of several sport enhancing supplements all rolled up into one single comprehensive formula.

Boosting your total daily caloric intake along with a solid training regimen can help you gain the size and the weight you might be looking for. For the "hard-gainer," this can be a very important part of your training regimen. Weight gainer shakes can pack a whopping 600 extra calories in one shake. Add some fruit, a scoop of oatmeal, a spoonful of peanut butter, and you've got an anabolic load that can reach close to 1,000 calories! Some of these protein products already pack calories over 1,000, so those added ingredients can boost your calories to monstrous levels. One thing to keep in mind when shopping for a weight gainer shake is to notice the serving size. Most will require as many as 4 scoops to achieve the calories listed on the front of the label.

RTD & MRP PROTEIN SHAKES

RTD (ready to drink) bottles and cans are easy and convenient; just pop-open and go. When I’m in a pinch I will grab one on the fly. You can easily find RTD drinks in grocery stores, gas stations, at airports and quick grab-n-go quick marts.

MRP (meal replacement drink packets) come in individual envelopes filled with powered protein and nutrients. They are good for people who are looking to: 1) gain weight by adding extra calories in a simple and convenient way, 2) to substitute a meal in order to lose weight, 3) to replenish lost nutrients and calories from intense training, 4) or to have as a meal due to a busy schedule. There are a variety of MRP drinks from reputable companies out there and they have tons of great flavors and some are loaded with vitamins and minerals too.

RTD & MRP shakes can be a good alternative to an unhealthy meal and they’re convenient. You’re better off to have one of these rather than going without food for long stretches in the day as they help avoid catabolic muscle breakdown.

PROTEIN BARS

There are tons of protein bars on the market. Some are loaded with protein, some have moderate to low in carbs, and most unfortunately contain moderate to high amounts of fat. Many of the bars on the market still have unhealthy hydrogenated oils, plus they’re high in saturated fat, contain a lot of sugar, sodium and preservatives. I've tried a ton of bars over the years and they are super tasty with flavors like caramel almond chocolate chunk or cookies and cream fudge delight. Just read labels and watch the overall calories, the amount of fat, saturated fat, and the protein to carb ratio.

My take is this: Eating a protein rich meal is my first choice. If I can't do that, then mixing a whey protein shake with water is my next choice. But if neither is possible, then a protein bar is the final alternative.

Usually the only time I have a protein bar is if I'm in a pinch and it’s time for my next meal (or if I’m really in the mood for one). Protein bars are great for people on the go, who just don't have the time to stop and grab lunch, but don't be one of those guys who eat a protein bar on the way to lunch. They are really meant to eat as a meal replacement. Bars also come in snack size too, which can make for a good snack in between meals if you don’t feel like eating something like an apple, yogurt, or some nuts. Check out the South Beach Diet protein bars, Larabar, Kashi Go Lean Roll bars and Luna bars as snack sized bars for example.

CLA

Conjugated Linoleic Acid

CLA is a naturally occurring fatty acid that has been extensively researched for its ability to maintain lean muscle mass while promoting weight loss. Scientific controlled studies show that CLA inhibits fat storage by stimulating the breakdown of triglycerides and increasing energy production through beta-oxidation in cellular mitochondria. Okay, throw all of that medical jargon out the window and let’s just say that this stuff is said to help you get lean while maintaining lean muscle mass.

I have to admit, I wasn't sold on CLA when it first began its popularity on the supplement market. At the time a vitamin rep gave me a few bottles to try and I did without much results. The truth is that I never gave it a fair shake because I only took it for a couple weeks, didn’t see any change and decided to scrap it. A couple years passed and I decided to give CLA another go. This time I stayed on it for six weeks and found decent benefits, especially because I was already dieting to get ready for a shoot. I found that CLA worked best after I was already dialed in and just needed to refine down to that last percent of leanness. I don’t believe it will help you lose 15% body fat, drop 25 pounds and get shredded without also ramping up your diet efforts.

CLA comes in soft gels similar to that of fish oil capsules. I take what the bottle recommends, which is 1 soft gel (1,000 mg's) three times a day with food. Most people reported that they started to see results in two to four weeks, so be patient.

ZMA

The ZMA stack stands for a combination of natural supplements (zinc, magnesium, and B-6) that work specifically together to enhance athletic performance by increasing testosterone levels. Research has shown that a lack of these nutrients in your body can lead to lower testosterone levels and studies show that trained athletes are consistently deficient in these three nutrients. Therefore it makes sense that increasing your body's natural production of testosterone will also increase strength, stamina, induce muscle growth, and promote faster recovery between workouts. ZMA has also been said to help improve restful sleep patterns, so it should be taken at night before bed. The key when taking these three nutrients is understanding that they work synergistically together in very specific amounts (30 mg’s of zinc, 450 mg’s of magnesium, and 11 mg’s of B-6), which is what you’ll find in the average ZMA formulation.

There are a lot of different companies that offer ZMA either by itself or in combinations of other sport enhancing supplements. ZMA is natural and safe for both men and women.

FAT BURNERS

I've tried several brands of fat burners, but have never really used any of them long enough to reap the benefits of getting leaner beyond what a solid diet can achieve. I have seen people get decent results from them, with most experiencing a curb in their appetite. This is due to the thermogenic stimulant ingredients they contain; most notably caffeine and herbs that mimic caffeine like effects. There are stimulant-free fat burners available as well, but I don’t know the effectiveness of them. Some people take fat burners to lose weight and get lean, others use them to get a boost before hitting the gym, and some use them to grab quick energy and focus during the day.

While some people have gotten great results from fat burners, they can also create anxiety, high blood pressure, elevated heart rate, irritability, and nervousness. Just be sure to read the entire label, including the warnings and dosage.

PROHORMONES & TESTOSTERONE BOOSTERS

Prohormones use chemical “andro” compounds that convert directly into testosterone within the body at different percentages depending on which andro, or variation thereof, that you take. Androstenedione and androstenediol are the most popular, but there are many other prohormone compounds under different (hard to pronounce and ever-changing) names. I’ve heard that they are always changing the names and chemical compounds by a couple atoms to try and stay one step ahead of the FDA. I suppose it is for this reason that so many are cycled on and off the market each year.

Testosterone boosters are supplements that include herbs to stimulate your body’s own natural production of testosterone. Most of them include the herb tribulus terrestris because it has been widely used for years as a testosterone enhancer. Other natural ingredients you may find in testosterone boosters are avena sativa (oat straw), eurycoma longifolia (a root) or horny goat weed.

When taking any of these testosterone enhancing supplements you’ve got to be aware of the possible side effects caused from aromatization. Aromitization just means the conversion of hormones into estrogens in the body. This can create such side effects in men as gynecomastia (production of breast tissue), hair loss due to the conversion into DHT, enlargement of the prostate, acne, and more. Most of the newer versions of prohormones and testosterone boosters on the market today offer less aromatizing side effects by including anti-aromatizing compounds like chrysin, indole-3-carbinol, and 6-OXO.

Before you consider taking a prohormone or testosterone booster be sure to do your research. Talk with a qualified professional, speak with others that have tried them and decide whether or not it’s for you. Remember that products like this often come with both good and not so good results, so make an educated decision before taking them.

There you have it, an overview of some of the supplements that I take and some of what's available on the market. I always encourage you to read up on nutrition before you go taking things that you’re not sure about. Build a relationship with the nutritionists at your local health food store, browse the vitamin shelves, read labels and ask questions. It may take a few months before you see benefits, so have patience before making assumptions about whether something does or doesn’t work. All the best in health!

Oatmeal

The king when it comes to a food that will make you feel satiated, plus it’s darn good for you. I like to add whey protein to my oats (check out “Protein Oats” in my Muscle Chow book on page 50). Adding whey protein will give your oats a great flavor without having to add a bunch of needless sugar, plus it helps balance out the carb-to-protein ratio. Put all of these factors together, then take into account the soluble and insoluble fiber content in oats and you’ve got a sustainable energy meal that is glycemically low. In other words it won’t spike insulin levels because the fiber helps slow digestion and the protein adds balance nutritionally; two very important factors that are especially important for the first meal of the day. Oatmeal also helps lower cholesterol (a statement that the American Heart Association back up), it’s high in magnesium for energy production, selenium for thyroid support and fat metabolism, plus manganese to help with blood sugar regulation. I buy the regular old fashioned rolled oats rather than the quick 1-minute oats because they are less processed, boast higher fiber content, and have less of an effect on glycemic load. In the microwave old fashioned rolled oats only take 2 minutes to cook.

Apples

I love apples because they’re the perfect fruit! They travel well, are high in both soluble and insoluble fiber, contain the natural fiber pectin, quercetin to help fight free radicals, and have little effect on blood glucose. Apples are sweet, crunchy and satisfying. I like to get the smaller organic apples by the bag because they aren’t coated with that unhealthy wax to make them look shiny and haven’t been sprayed with pesticides like conventional apples. They make a great in-between meal snack to munch whenever you’re hungry, and I find that I’m less likely to overeat when I chow an apple before a meal. This is one fruit that I tell all my clients to keep as part of their diet.

Broccoli

When it comes to vegetables, we should be getting at least three servings daily for optimum health. For me broccoli is a no-brainer! Broccoli comes from the cruciferous family of veggies and contains cancer fighting phytochemicals. It also contains indole-3-carbinol, a compound that helps metabolize estrogen (good for both men and women alike) and is a powerhouse when it comes to being nutritionally sound. A single stalk boasts about 3.5 grams of both fiber and protein, with as little as 6 grams of carbs and 350 milligrams of potassium. It’s also choc full of vitamin C, beta-carotene, lutein and zeaxanthin which helps aid in eye health. Without a doubt, broccoli is on the menu in my house at least five days a week. The best way to prepare broccoli is to steam it, then drizzle about a teaspoon or two of olive or flax oil over the top to help with the absorption of the nutrients it contains. Sometimes I boil my broccoli in a large sauce pot with a small amount of whole wheat pasta and edamame (you can find that recipe “Ultimate Power Pasta” in my Muscle Chow book on page 131).

Fish

I like fish because it’s choc full of clean, lean protein - plus fatty fish like salmon and sardines are high in healthy omega-3 fatty acids. Omega3 fatty acids help support heart health, brain health, inflammation, circulation, mood, hormones and metabolism. Need I say more! Among my favorites, wild caught salmon, sardines packed in water, and tuna (both canned and fresh) rank at the top of the list. The key when purchasing salmon is to only get the wild caught. Farm raised salmon are kept in very crowded environments that cause anxiety and disease (hence the use of antibiotics) and they are fed grain rather than a natural diet of other small fish. Therefore the quality of the meat and healthy fats in farm raised fish are significantly diminished. Sardines are one of those fish that you either like or you think are gross! It always makes me laugh when I mention sardines to one of my clients because 95% of them will make a funny face and cringe. The good news is that sardines are super high in healthy omega-3 fats, they’re high in vitamins like B12, calcium, zinc, and more - plus they’re conveniently packaged in easy-to-open cans, and the risk of mercury is among the lowest in fish. If you’re willing to give them a try, check out the “Fix’n’Eat Sardine Sandy” in my Muscle Chow book on page 117. Tuna is great on the grill, it’s popular sashimi style, and canned is super convenient. When I buy canned tuna I always look for smaller specialty companies that pole catch their tuna (it will usually say “pole caught” on the can). Pole caught tuna has the lowest incidence of mercury in comparison to the long-line commercial caught tuna. Whole Foods carries a couple of these smaller brands and while they are usually more expensive, the taste and quality is well worth it. You can also order specialty tuna online. One such company operates out of their 95-foot boat, “the St. Jude” and I’ve been ordering from them for years. This Seattle based company is family owned (the Malley family) and they offer some of the finest tuna available online at tunatuna.com.

Eggs

Talk about one of my favorite foods, eggs rank among the top of the list simply because they’re one of the world’s most perfect foods. Eggs are loaded with easily digestible protein and they contain zero carbs so you can pair them up with other carbs and still maintain a good protein-to-carb ratio. They are loaded with vitamins, and the main players include vitamins A, B, D, E, and selenium. They’re also high in choline, which is essential for cardiovascular and brain function, plus lutein and zeaxanthin for eye health. I love the fact that you can prepare eggs dozens of different ways, use them in baking dishes, and eat them any time of the day - breakfast, lunch, dinner or snacks in between.

I always drink 16 ounces of water upon waking up.

I have a large cup of coffee sweetened with stevia leaf powder and a little cream.

• Oatmeal with fruit and a protein shake
• Protein Oats from Muscle Chow (page 50)
• Toast with whole fruit jam and ground flax seeds with a protein shake
• Avocado Breakfast from Muscle Chow (page 38)
• 6 Eggs (1-2 yolks the rest whites) with whole grain toast
• Protein shake like Breakfast in a Blender from Muscle Chow (page 196)

LUNCH

I'll usually eat some fruit with any of these meals, and drink 16 ounces of water.

• Fresh carved turkey sandwich on whole grain bread (with condiments no mayo)
• Grilled chicken sandwich on whole grain bread (with condiments no mayo)
• Oven-Baked Turkey Meatballs from Muscle Chow (page 93)
• Fish with brown rice and steamed veggies
• Salad with grilled chicken or fish on top (no dressing)
• 2-Minute Chicken Salad Pita from Muscle Chow (page 73)

DINNER

I'll drink water for dinner or San Pallegrino when I’m out at a restaurant.

• Grilled fish or chicken with rice and steamed veggies or a sweet potato
• Brown rice with edamame and veggies
• Swordfish on the Grill from Muscle Chow (page 121)
• Whole wheat pasta with a tbsp flax oil, fresh veggies and a pinch of parmesan
• Salad with grilled shrimp or chicken on top (no dressing)
• Grilled Apricot-Chicken Skewers from Muscle Chow (page 78)

SNACKS

Snacks keep my metabolism going throughout the day.

• Frozen pops (no sugar added)
• Nonfat organic yogurt or nonfat organic Greek yogurt
• 1-2 pieces of fruit (any fruit)
• Tuna in Celery Stalks from Muscle Chow (page 209)
• Protein shake like the 90% Shake from Muscle Chow (page 190)
• Snack size protein bar
• Handful of raw unsalted almonds
• Powdered greens drink

The bottom line is to try and stick to the 7 Keys to a Healthy Diet as outlined above. Those are the roadmap to creating a better nutritional plan for yourself. Try not to look at this as something you're only attempting to do for a short while. Take these 7 keys and make eating well a way of life, as I have and you'll achieve the results you've always wanted.

FOOTNOTES

1. Statistic found in the "Center for Science in Public Interest."

2. Statistic found in "Toxic Relief" by Don Colbert, M.D.

3. Fact from "The Macrobiotic Way" by Michio Kushi

A lot of people simply don’t take in enough calories to sustain muscle hypertrophy. I’m talking about good foods that contribute to cellular health and muscle rebuilding. One way to calculate your daily caloric needs is to take your weight and multiply it between the numbers 12 and 15. This is based on your energy expenditure. Let’s use a very active person in the gym for example and say he trains with weights 5 to 6 days a week and does 30 minutes of high-intensity interval cardio 4 days a week. He would want to multiply his weight by 14 or 15. If he weighs 200 pounds, he would multiply that number by 14 and get 2,800 calories. This would be the average number of calories he should aim for daily.

If that same person was trying to get shredded, he would need to cut back on his daily calories by at least 500, would take in less carbs and fat and increase his lean protein intake. If he was trying to add mass, the opposite holds true. He would increase his daily calories by at least 500, would take in slightly higher carbs and fat and maintain an array of lean proteins.

The biggest key is to approach your diet with a relaxed attitude. Don’t get bogged down too much by exact measurements of nutritional content between carbohydrate, protein and fat grams because it can be difficult to maintain. My main focus is controlling the body’s reactive insulin response to foods. This will ultimately provide the body with the capacity to either store calories as body fat or to burn them efficiently as fuel. The next key will offer more insight about dividing macronutrients for your meals and snacks.

EAT YOUR SHARE OF PROTEIN

If you want to get the most out of your workouts and gain lean muscle mass, then you need to make sure you’re getting enough protein each day. Protein is the catalyst that helps repair muscle tissue so you can create muscle hypertrophy. Let me give you my rule-of-thumb when it comes to the 3 macronutrients: protein, carbohydrates, and fat. Make protein the cornerstone of each and every snack and meal. Once you do that, then you can surround the protein with a supporting cast of carbs and fat. Use this simple rule-of-thumb every time you shovel something into your pie hole and you’ll amass enough grams of total protein by the end of the day to support muscle building. You’ll also get leaner and your body will repair muscle tissue more efficiently. When carbs are mixed with protein, it helps reduce the glycemic response of the carbohydrates by slowing down the rate of absorption. Fiber and fat also contribute to this effect, but you certainly don’t want to chow a bunch of needless fat for the purpose of creating a low glycemic response. Some examples for protein snack choices include cottage cheese, yogurt, egg whites, and nuts. Some examples for protein meal choices include, chicken, fish, canned tuna, fresh roasted turkey and extra lean beef.

EAT HEALTHY FATS

With all the processed foods on the market, you’ve got to look out for hydrogenated and partially hydrogenated oils. These oils are called trans-fats and can cause elevated LDL cholesterol. This is the bad stuff that sticks to your artery walls and can gunk up your pipes leading to and from the most important muscle in your body…your heart! According to the American Heart Association, over 107 million Americans have high blood cholesterol. Whenever possible, stick with monounsaturated or polyunsaturated fats, and read package labels and make sure they say no trans fats. Oils like safflower, sunflower, sesame, corn, and soybean oils are polyunsaturated. Extra virgin live oil, canola oil, flax seeds and flax oil, nuts, cold water fish, avocado's, and soybeans are monounsaturated.

Some examples of healthful fats to add into your diet include: almonds, pumpkin seeds, walnuts (all without salt and raw whenever possible), avocado, flax oil and flax seeds (ground), chia seeds, extra virgin olive oil, salmon, tuna in the can (low sodium & packed in water), sardines (low sodium & packed in water), and supplemental essential fatty acids. Good fats help reduce inflammation. This is something that is extremely important for us meatheads blasting our muscles in the gym. A hard training bout causes micro tears in the muscle, and as a result will cause inflammation. Healthy fats also support healthy brain function, mood, joint health, skin and hair, and especially hormone health. I usually try to get between 20% and 30% of healthy fats as my daily intake, and so should you.

EAT LESS PROCESSED FOODS & SUGARS

It has been said that the average American consumes up to 9 pounds of food additives a year. This includes artificial colors, flavors, sweeteners and texturizers that are found in tons of products on grocery store shelves and in most popular mainstream protein, creatine and nitric oxide supplements. Let’s take artificial sweeteners for example and calculate what you consume in a weeks time. Multiply that by 4 and see what you’re consuming in a month. You’ll be shocked! Let’s take one of my clients Cheryl for example (not her real name). Cheryl was a Starbuck’s junky. She loved her coffee! She told me that her coffee wasn’t bad because she didn’t use any sugar, only artificial sweetener and they blended it with fat free milk. When I asked how many of those little yellow or blue packets she used in each coffee drink she said two to three depending on the size of the drink. Then I sat down with her and we did the math. Five packets of artificial sweetener per day, not including what she used in her morning oatmeal and what was laced in her food and drinks throughout the day. When I told her that she was consuming 35 packets a week, 140 per month she nearly fell over. Her first question was whether artificial sweeteners were bad for you. You see, once you put it into perspective you begin to realize how easy the numbers can pile up.

Popular foods like crackers, juices, soft drinks, box mixes, cookies, cereals, granola bars, and more have been stripped of their nutritional values. They last on grocery shelves for months, even years without spoiling. Labels read fat free, all natural, heart healthy, high fiber, fortified with daily RDA vitamins, zero trans fats and so on. It's bad enough people buy so much of this crap; what's worse, is they're buying it for their kids too. Look for labels that say no artificial sweeteners, whole grain, very low sodium, high protein, high fiber, no added colors, etc. You'll find these types of labels in the healthier sections of the grocery store, but you should still read the food label.

Sugar is another biggie. You want to hear a scary statistic...the average American consumes at least 64 pounds of sugar a year. Even more disturbing is that the average teenage male consumes at least 109 pounds of sugar in a single year. I’m not talking about adding white sugar to your foods, it’s the foods and drinks with sugar in them. Sugar causes inflammation, insulin spikes, mood swings and premature aging. That should be a good enough reason to cut simple and refined sugars from your diet.

DRINK LESS SOFT DRINKS & JUICES

Soda has an average of ten packs of sugar added to them. If you drink diet soda, they're sweetened with artificial sweeteners, which are surrounded by controversy. If you're like many of the soda drinkers I know, you probably think that you just can't give it up. The thought of being at work during that afternoon lull without a caffeine fix sounds like too much to bear. But you can do it. For health sake you've got to want to make the conscious decision to give it up. Soda also contains phosphates, which rid our bodies of essential nutrients (like calcium), and can cause hyperactivity in children.

Juices sound like a healthy alternative when you're thirsty, but check the label next time you decide to have a glass of juice. You’ll be surprised that it contains about the same amount of calories and carbs as a can of soda. When you drink the juice from a fruit (like orange or apple for example), it's been separated from the natural pulp of the fruit. Pulp contains essential fiber for our system, and fiber slows the absorption of this simple carbohydrate (sugar) into our body. Without fiber, it's just like drinking a sugary liquid that showers your system with carbohydrates. This converts to glucose, which then triggers your pancreas to pump out lots of the hormone insulin. Excess amounts of glucose go to the liver and muscles, and are stored as glycogen. If there's excess after that, it's stored as fat! This same scenario can happen with the sodas. I prefer to drink purified water or herbal tea and enjoy the full-spectrum benefits from eating a piece of fruit.

EAT ENOUGH FRUITS & VEGGIES DAILY

Fruits and vegetables contain vital phytonutrients not available in vitamins alone. By eating these colorful and textural foods on a daily basis, you reap the benefits of all the natural occurring vitamins they hold, plus the essential fiber your body needs to function properly. They can help heal the body, keep it healthy and fight the free-radicals that attack our cells. These phytonutrients battle against the effects of aging, cancer, high blood pressure, heart disease and diabetes to name a few. Three servings of each daily would be optimal and isn’t difficult to achieve. A serving can be a piece of fruit, or one cup of veggies.

Every year approximately 1.2 billion pounds of pesticides and herbicides are used on the crops of America that make up your food supply. Because of these pesticides used in growing fruits and vegetables, I always wash my produce and buy organic whenever possible. Wax is often used to extend shelf life and to enhance the look for the consumer (it also seals in harmful pesticides). A shiny red apple might look better than one of those dull looking organic green apples, but you’re better off going for the dull flavorful apples. Wax is difficult to wash off unless you use a veggie wash (you can find at most chain grocery stores and all health food stores) which safely removes pesticides, waxes, chemicals, and soil. Using a veggie wash will also enhance the flavor of your produce.

EAT LESS SALT

As a rule of thumb, I never add any salt to anything. According to the RDA, we don't need more than 500 mg's daily. For example, a cup of spaghetti sauce contains an average of 2,000 mg’s of sodium. Once you start reading labels, you'll find a crap-load of salt in everything. Canned "anything" has enough sodium to blow you up with excess water for a month. Frozen dinners (even the healthiest ones) have just as much, if not more. Too much sodium in your diet not only causes water retention, but can lead to high blood pressure and heart disease. I always opt for foods closest to their natural source, like less processed foods and fresh veggies instead of canned or frozen.

Common table salt vs. natural sea salt: Common salt, the salt used by most people in this country, is mined from inland salt deposits, heated to extremely high temperatures, and refined. Potassium iodide or sodium iodide is added to common salt to create iodized salt. Dextrose (sugar), sodium bicarbonate, and sodium silico-aluminate are often added to keep the salt white and easy to pour. Natural sea salt is obtained by the simple process of concentrating sea water under the sun. It contains more trace minerals, and no additives. Up to 5% of sea salt is composed of naturally occurring potassium, calcium, magnesium, and trace elements, which are responsible for its mild flavor and good taste. Most importantly, these naturally occurring minerals and trace elements can be readily assimilated by the body. So, if you must use salt, use natural sea salt.