Resistance training is awesome when you’re killing it in the gym and your hard work is consistently rewarded with improvements in the mirror. However, after training for a while, you’ll inevitably run smack-dab into a two-headed beast of a plateau, where your results founder and flat-line.

As your results slow down, your motivation wanes. You might begin skipping workouts, thus making your physique and strength suffer. In order to keep the positive strength and size gains coming, you have to reinvent the way you train once you’ve hit a stalling point. And trust me, these adjustments must be made consistently throughout your training career, ad infinitum.

Meet the Muscle Militia

Thankfully, Twinlab’s Muscle Militia captains are all too familiar with overcoming training plateaus. Powerlifter Jason Wheat, pro bodybuilder Ronnie Milo, and physique-minded executive Chris Thompson know what it takes to get you moving toward progress again. They’ve shared their five best tips to help get you back on the road to gains-ville.

1 Do Dropsets

If you think you’ve approached failure with the weight you’ve been pushing, Thompson wants you to move down in weight and keep going.

“Try doing 20 overhead presses with the heaviest pair of dumbbells you can handle. Then drop 5 pounds and do 20 more reps,” he says. “Then drop 5 more pounds and keep going. As the weight comes down, you struggle your ass off, putting every little bit of what you have into that lift.

“Every time you hit your limit, you drop the weight and keep lifting until you’re dying just to lift a pair of little purple dumbbells. The beauty of dropsets is that, because you’re using lighter weights as you get deeper into an exercise, you can push yourself to failure with perfect form, safely.”

With dropsets, you’ll also get a massive pump, the term that describes your muscle tissue becoming engorged with nutrient-filled blood. Dropsets also coerce you to put forth every last bit of effort you can muster.

“When I’m lifting heavy weights, sometimes I feel like I have a little bit left in the tank at the end of a set, so I’ll do dropsets to totally destroy that muscle group,” says Wheat. “Then I feel like I’ve truly exhausted myself and done everything I can to grow.”

You can safely use dropsets with any dumbbell, kettlebell, or machine exercise. They can be used on barbell lifts, but that’s best done with a partner. Your only limitation? The amount of equipment you can hoard at the gym at any one time.

If you think you’ve approached failure with the weight you’ve been pushing, Thompson wants you to move down in weight and keep going.

2 Make Your Sets Super

If you do a traditional body-part training split, consider incorporating supersets into your workouts. A superset involves pairing two movements that typically work opposing muscle chains—bench presses paired with bent-over rows, or deadlifts paired with squats, for example—and finishing one set of each exercise in succession to complete one superset.

“The one thing we’re all after in the gym is that massive pump,” says Milo. “Whether you’re 115 pounds or a totally jacked 200-pound dude, finishing a superset will give you a pump that makes you feel like Hercules.

When you do supersets, you feel like you did your job at the gym. You don’t want that pump to leave; you want to accent it. “Supersets make you look as big as possible,” adds Milo. “I like to pair biceps and triceps exercises, quad and ham exercises, or shoulders and chest at the end of my workouts to get that last little bit out of my muscles.”

Ride that pump, my friend.

“The one thing we’re all after in the gym is that massive pump,” says Milo.

3 Add Rest To Gain Strength

I’m not telling you to wait around and do nothing; I’m merely suggesting you try adding a rest-pause into your lift. At the mid-point of a lift, stop and rest (pause) for a predetermined duration—three breaths, 10-15 seconds, or any safe variant—and then finish the movement for as many reps as possible. This slight pause eliminates all the momentum that would otherwise help your lift. It can make light weights seem heavy and heavy weights feel downright oppressive.

“You can use this with any exercise,” says Wheat. “If you want to give it a try with any lift where you’re under the bar, like the squat or bench press, have buddies spot you. For the squat, you’d lower yourself under control, pause, then explode back up.”

You can use the same technique on a deadlift by exaggerating the pause at the bottom of the deadlift—the spot where many people “cheat” on the rebound of bumper plates.

“When you use the rest-pause method, you transform any exercise into a higher-level test,” says Wheat. Try it and you’ll know what he means soon enough.

4 Sometimes Bodyweight Is Best

When you’re in hot pursuit of moving ever greater mountains of iron, it can be easy to forget that using your own body weight is an option. When was the last time you did a push-up or pull-up? If the answer is longer than a week, it’s time to get reacquainted with these gym-class classics and their many variations.

“The hanging leg raise might look like an exercise that just targets the rectus abdominis, but it really hits your whole body when you complete it with strict form,” explains Thompson. “Yes, it definitely lights up your abs, but it hits your lats, your arms, your hip flexors, your glutes, and even your shoulders.”

You’ll get similar total-body benefits from push-ups and pull-ups. “They recruit literally every muscle fiber in your entire body, and put you under huge muscular tension for significant periods of time over the course of a set,” he adds.

Keep that in mind the next time you can’t find access to a gym!

5 Blast Your Workouts With Circuits

You rarely get more for less in life or training, but circuit training provides a double-barreled shotgun blast to your fat stores. It’s Thompson’s secret to achieving his beach-ready physique. He uses a supercharged Muscle Militia circuit that works each body part to exhaustion.

“The number one complaint people have about working out is that they don’t have time to go to the gym,” Thompson says. “Circuit training eliminates that excuse. If you’d told me 10 years ago that circuit training would get me in the best shape of my life, I wouldn’t have believed you. But it’s shocking how well it works. I’ve been training for almost 30 years, and this is the absolute most time-efficient way to get maximal results.”

To get a taste of what circuit training can do for you, take a page out of Wheat’s playbook: “Any time you want to cut weight, cut all rest sets to 30 seconds. That way you’re getting a cardio workout and strength workout at the same time.”

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Recently, four-time Mr. Olympia Jay Cutler dropped by Bodybuilding.com headquarters. Although he took an immense number of photos with fans and surprised callers in our customer service department, his visit wasn’t all fun and games. Jay actually came to teach—not in a training room, but in the gym.

Bodybuilding.com athlete Kizzito Ejam was lucky enough to be Jay’s sole student for the day. Cutler took Ejam through the first workout of his mass-building Living Large Trainer, where Kizzito was given a one-on-one lesson about the best techniques for training chest and calves.

We filmed the entire workout so you could benefit from Jay’s incredible knowledge.

Cutler and Kizzito Train Chest and Abs
Watch The Video – 23:55

You don’t have to be preparing for a bodybuilding show to incorporate Jay’s techniques and workouts into your regimen.

Jay wants you to create your own legacy, no matter your fitness goals. Learn from the master to build your best self.

Living Large Day One Workout

Living Large: Jay Cutler’s 8-Week Mass-Building Trainer, Day One

Day one of the Jay Cutler Living Large mass trainer begins with chest. Today, we’re promoting growth with heavy sets of 10 reps. It’s bodybuilding 101!

Exercise 1
Warm-up sets: 2 sets of 12-15 reps
Working sets: 3 sets of 10 reps
45-60 seconds rest between sets

Incline Bench Press

Elbow position is crucial with pressing movements. “You don’t want to push with your shoulders and triceps,” says Cutler. “You want to push with your chest, so move your elbows a little inward. If your elbows are out, you’ll use your shoulders and triceps to move the bar. Your chest should be the highest point on your body. Push the bar upward and feel your pecs contracting.”

“I see a lot of people in the gym who are pressing over and over and just doing the work with their triceps,” Cutler adds. “That’s why you see a lot of underdeveloped chests.”

Exercise 2
Working sets: 3 sets of 10 reps
45-60 seconds rest between sets

Flat Bench Press

The bench press is the meat and potatoes exercise for the chest. But, you have to do it correctly to get the best results.

“Focus on contraction,” Cutler says. “You see a lot of people in the gym doing cheat reps and bouncing the bar off their chests because they’re using more weight than they can handle. I’m a bodybuilder. I’m not focused on how much weight I’m using. I want to feel that burn. Keep your chest up and contract your pecs.”

Although bodybuilders aren’t exclusively focused on hitting a massive one-rep max, Jay has some advice if you’re stuck and can’t seem to improve: “Train lighter for a couple of weeks and then go back to a max-effort workout. You’ll probably be better. If you’re constantly training heavy, you’re just exhausting yourself.”

“Everyone’s mind is stuck on how much weight he can hit. That’s not what is important.”

Exercise 3
3 sets of 10 reps
45-60 seconds rest between sets

“As you probably know, the chest gets engorged with blood from pressing movements,” says Cutler. “Now we’re going to stretch it out to engage more muscle fibers and get more blood and nutrients into the area.”

Jay’s advice about selecting weight is consistent throughout his workout. “Everyone’s mind is stuck on how much weight he can hit. That’s not what is important. It’s all about the contraction and how to get blood into the area. If you use too much weight, you can’t get the arms out very far to stretch out the chest.”

“Don’t try to get more reps than you can do by yourself, even if your partner is yelling at you. If you get to the point where your partner is doing all of the work, you’re done,” Jay says.

Exercise 4
3 sets of 10 reps
45-60 seconds rest between sets

Dips – Chest Version

“This movement was a staple for a lot of my Olympia training,” Cutler says. “It creates that nice, round look. The key to doing this exercise well is keeping your legs back and leaning your chest forward. You’re not trying to lock out the triceps; you’re trying to lock out the chest. That’s why the lean is really important. If you lean back, it’s hard to lock the chest, but if you’re forward, the chest will lock before the triceps.”

When it comes to weighted dips, Cutler didn’t need to add any extra iron. “Because I weighed 300 pounds, I usually only used my body weight,” he says. “If you’re heavy enough, bodyweight dips are fine.” Focus on the contraction in your pecs and getting all 10 reps. Don’t worry about strapping on a dip belt or weighted vest.

Exercise 5
3 sets of 10 reps
45-60 seconds rest between sets

Straight-Arm Dumbbell Pullover

“We’ve pumped a lot of blood into the chest, now we want to stretch it out” says Cutler. “This movement is like the fly: You’ll stretch, contract, stretch, contract. I like this movement because it will stretch out the ribcage, which is really important on those side poses.”

“I don’t see as many people doing these,” he adds. “In Vegas, there are a lot of young guys in my gym. I never see any of them doing this exercise. It’s a shame because it’s effective.”

Exercise 6
3 sets of 10 reps
45-60 seconds rest between sets

Smith Machine Calf Raise

“The most common question I get is, ‘How do I get my calves bigger?’” Cutler says. “I try to tell everyone to train them like every other body part. I trained my calves once per week, usually on chest day. I mainly stuck to standing and seated calf raises with heavy weights.

“My theory is that, because you walk around on your calves all day, you’re already doing a lot of reps with light weight. Why would I go into the gym and do the exact same thing? So, I did heavy weight and got those full contractions.”

If your gym lacks equipment, Cutler reminds you to improvise. “There isn’t always a standing calf raise machine available, so you can make your own,” he suggests. “Use a Smith machine and put some plates down so your heels have something to drop off of. It’s just as good as doing a calf raise in a machine.”

“I don’t pause too much when I do these,” adds Cutler. “Keep your momentum and keep a slight bend in your knees.”

Exercise 7
3 sets of 10 reps
45-60 seconds rest between sets

Seated Calf Raise

For the final exercise of day one of Living Large, Jay prescribes a seated calf raise. “Sometimes it’s good to hold it at the top for a second,” he notes. “You don’t have to hold the contraction any longer than that.”

If you’re completely gassed by this point, try another of Cutler’s favorite techniques: rest-pause sets. “When I get tired, I like to do rest-pause,” says Cutler. You’re going to push to a certain rep range, then you’ll get to a point where you’re only going backwards. When that happens, pause, let your mind rethink, and then restart your repetitions.”

Grow Like a Pro

For more of Jay Cutler’s workouts and pro tips, check out the entire Living Large program. Drop your questions, favorite tips, and call-outs in the comments section below!

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By now, you probably feel comfortable with the movements in today’s workout. If that’s the case, then put more weight on the bar. Even if you’re only lifting slightly heavier weight than before, that’s still progress. No matter how you dice it, progress is progress, and progress in the gym leads to performance and physique gains.

If you haven’t been seeing major changes in the mirror or in the gym yet, don’t stress. Real results take a lot of time, and you’ve been training with AMP for less than a month. Have patience and keep pushing. Keep eating five meals per day, prioritizing quality rest, and killing it in the gym.

AMP
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Workouts like today’s alactic-aerobic session require a lot of energy from your body. Although you’re only working for short period of time, you should be pushing your body to its absolute limits. That kind of effort takes calories, so be smart about timing your meals around this workout. Get in enough food 1-2 hours before you train, but not so much that it weighs you down, and make sure you refuel after.

This workout shouldn’t take you more than 30 minutes. After that, you’re good to go for the rest of the day. Do 10 seconds of work followed by 50 seconds of rest for a total of 18 rounds. Light up your metabolism and get ready to train like an athlete.

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Vital Stats

Name: Cole Levine
Email: cole.levine@aol.com
Location: Anthony, New Mexico

Why I decided to transform

All my life I was picked on at school for being out of shape. I was skinny, weak, short, and had horrible nutrition. In middle school, I was shoved around by a 6-foot guy that every girl loved because he had rock hard abs. I was puny compared to him. My dad had a friend who was ex-special forces and was starting a self-defense, conditioning class. I decided to try it out, and I loved it. The instructor was a badass, who was ripped, and he could crank out so many push-ups and pull-ups in a row. He was my idol at the time.

At the end of every class, he would talk to me about nutrition and what I should do to get lean. I listened and I got down to 10 percent body fat. When he noticed how lean I’d gotten, he recommended I get into weight lifting and bulk up. I, on the other hand, being a dumb kid who thought he knew everything, said, “Screw that.” I just wanted to do bodyweight exercises to keep getting leaner. Because I was only 114 pounds, I was pretty good at push-ups and pull-ups so I did them every night. I would blast out Eminem music and crank out dozens of sets until I reached 250 push-ups. I would then do several sets of pull-ups until I reached 35. I thought push-ups were going to make me look like a bodybuilder. How wrong I was.

Now keep in mind, at 15 years old, I had no idea about bulking, cutting, supplements (other than protein powder), and caloric intakes. I was just doing it. I saw some results in my pectorals, shoulders, and triceps. My friend at school one day told me I should get into bodybuilding since I was extremely lean. I did hours of research and then finally decided I would do weightlifting in my backyard. There was a bench press set, squatting rack, and two 15-pound dumbbells.

Post To Fitboard

The first day out there I got on the bench with my friend there to spot me. I did one rep and said to my pal Taylor, “Put more weight, this is way too easy.” He put on 25s, and I cranked out a rep. I said, “This is still way too easy, put the 45s on here.” So he did, and I decided 135 was perfect repetition weight and did 4 sets of 10. I realized I had developed significant strength from my push-ups and pull ups program.

I started thinking, “Am I bodybuilding the correct way? Is there a better way to do this?” So I did hours of research on how to bulk, and correct rep and set ranges, time of workouts, supplements, and all kinds of other bodybuilding-esque factors. I decided I did not have enough equipment, so I had my father sign me up at the local gym. I got a year’s membership for $150.00. I started a mass building program, working two body parts a week, and it was after that when I started to see hardcore results.

How I accomplished my goals

It was my mindset that transformed my body in 3 months. I always thought about that kid that shoved me around in middle school. I remembered how impressive his physique was and told myself, “My first goal is to have a better body than him.”

I knew I had to take bodybuilding one step at a time, but I realized that kid really wasn’t that big, just lean. I watched motivating YouTube videos, like Elliot Hulse. I learned that you have to put everything you got in the gym; there is no shortcut to muscle.

My enemies are my inspiration. They drive me to be better. I am not inspired by my friends with better physiques, only by those who’ve shown me hatred to me drove me to be the best that I can ever be. I told myself that giving up is more painful than hard work because there will never be any long term benefits to quitting.

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

I ate in a 500 calorie surplus. I drank a lot of low-fat milk.

Training regimen that kept me on track

If you want to get bigger, you must give your body a hypertrophic response. This response is found in the 3-4 set 8-12 rep range. I did a 6-day push, pull, and legs routine so that I could work each body part twice a week. I did 30 minutes of cardio per week to stay in shape for heavy lifting.

What aspect challenged me the most

The most challenging part for me was the diet. I don’t like to eat a lot. This meant a lot of forcing food into my body so I could meet my calorie surplus. I also felt down on myself because I am an ectomorph, which meant it was really difficult for me to put on weight.

It took lots and lots of food to even gain a pound of muscle. I overcame this by eating higher calorie foods with extra protein and fat, like peanut butter and milk. I even went as far as drinking olive oil some days.

My future fitness plans

I do not know for certain what my future holds for me. I don’t think I want to become a pro bodybuilder or anything like that. I just want to look and feel great. I want to keep increasing my muscle mass and be lean. Perhaps in the future I can start a YouTube fitness channel for muscle-building advice.

“Do not treat working out as a chore or a physically demanding job. Treat it as fun activity and a way to meet new people.”

Suggestions for aspiring transformers

• Start small. Don’t go into the gym the first day wanting to go as heavy as you can like a bodybuilder or a powerlifter. You will injure yourself. Work your way up until you are ready to lift heavy.
• Don’t be intimidated at the gym. There is always going to be guys bigger and stronger than you. Focus on your own workout.
• Don’t follow pro bodybuilder’s workouts.I recommend that you do a lot of research and create your own workout.
• Eat. You will not build muscle if you do not eat enough.
• Enjoy it. Do not treat working out as a chore or a physically demanding job. Treat it as fun activity and a way to meet new people.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com has helped me a lot. They told me everything I needed to know about diet, nutrition, supplements, workouts, and exercise tips. They gave me the foundation to become an independent bodybuilder who can make his own workout.

Cole’s Top 5 Gym Tracks

1. “Berzerk” by Eminem
2. “Remember The Name” by Fort Minor
3. “Til I Collapse” by Eminem
4. “Stronger” by Kanye West
5. “Forever” by Drake

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Vital Stats

Name: Anthony Rogan
Email: arogan@hotmail.c…
Location: UK – Birmingham
Age: 25
Height: 183 cm
Weight: 80 kg
Years Bodybuilding: 1

QHow did your bodybuilding journey begin?

I have been involved in sports from the age of eight. I played ice hockey at a good level for 16 years before I needed a new challenge. I joined a boxing club and fell in love with the sport. I started watching what I was eating, because I had to make weight on a regular basis. I used to box in the 75 kg weight class. I struggled to make weight, but with the right nutrition I managed to do it.

After making a lot of progress as a boxer, I started to get a little back pain here and there. After a few months the pain got worse and I had an MRI to determine the result of the injury. The scan revealed I had two slipped discs in my lower spine. This meant I couldn’t box anytime soon.

I work as a personal trainer and I have to be in good shape year-round. The injury forced me to find a way to stay in shape without putting more strain on my lower back. I started weightlifting to help improve core strength to alleviate my back pain. After only a few months of weight training and eating well, I noticed my body changing and gradually getting leaner.

“My goal was to get in the best shape I could and learn from the experience. I achieved everything I wanted from my first competition. I cannot wait for the next one!”

I go to Body Power Expo in Birmingham every year, but because I started to weight train I was more interested than usual. Seeing some of the physiques the men and women had amazed and inspired me to improve my own physique. Talking to some of the fitness models inspired me to learn more about training and nutrition. I have educated myself about nutrition and love learning more about it every day. After seeing people post pictures on Instagram about competitions they had entered, I decided to look into different competitions myself.

My original plan was to compete in September 2014 but in January 2014 I saw a new organization post something on Twitter that made me ask, “What have I got to lose?” I entered and then competed in May 2014. My goal was to get in the best shape I could and learn from the experience. I achieved everything I wanted from my first competition. I cannot wait for the next one!

What workout regimen delivered the best results?

I have followed several workout routines over the past year. I plan what I’m doing before going to the gym. That way I cannot cheat myself. The workout I enjoy the most and get the best results from is a 4-day split: push, pull, legs, rest, and repeat. You hit certain body parts on two separate days rather than just hitting chest once each week.

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What nutrition plan fueled your body?

I don’t eat the same food each day. I like to mix it up. My diet will also differ depending on my stage of training. Twelve weeks before a show I will step it up and follow the ‘if it fits your macros’ approach. This way I never over-eat and can track everything I eat. I could never do this year-round. It is mind-boggling tracking and weighing all of my food all the time, but before a show it’s worth it. Then I know I have done everything within my power to be in the greatest shape possible.

When I am not prepping for a show, I still eat as healthy as I can six days per week and then have a day were I let myself go and eat practically what I want. This keeps me motivated until the day comes to eat what I want and enjoy the foods everyone loves: pizza, ice cream, and chocolate!

I eat every few hours. I get hungry after about 2-3 hours. I’m trying to average about 3,100 calories per day at the minute. I try to drink about 4-5 liters of water daily to maintain hydration. Also I have about 2-3 cups of green tea per day. The last meal of the day I will always have a chamomile tea. I read some research suggesting that it can help sleep. My sleep has improved a lot and I recover a lot faster from training sessions.

“Sometimes I think am I going over the top, but when I talk about it with someone else who shares the same passion it makes sense why I love it.”

What supplements gave you the greatest gains?

I try not to take supplements. I prefer to get all my nutritional needs from food. However, if I do take any, which is very rare, I stick to supplements that contain no gluten, wheat or dairy. I also opt for plant-based and organic supplements.

How did your passion for bodybuilding emerge?

I have never felt so passionate about anything in my life. I constantly think about training and nutrition. My whole life revolves around it. Sometimes I think am I going over the top, but when I talk about it with someone else who shares the same passion it makes sense why I love it. I have just started but love it and I know it will be with me for the rest of my life.

What or who motivated you to be a bodybuilder?

The first person to motivate me was Rob Riches. I remember going to Body Power in 2013. One of my friends—who also has a huge interest in fitness—showed me who Rob was and said he has an amazing physique. As soon as I got home from Body Power I typed in Rob Riches into the Internet and checked out his diet and training. Another person who motivates me is Joe Donnelley. He gives great tips on diet and training. He is controversial, but if you look at his physique there is no doubt he knows what he is talking about.

Where did you go for inspiration?

I get myself into a zone before getting to the gym. I have a plan of what I am doing on that day so I can mentally prepare myself for what lies ahead. When I feel a little unmotivated I always think of my mum. My mum has had a tough life and always comes out fighting. I just think about her when I am either unmotivated or tired. This always manages to push me through and even gets me past the point I thought my body could not handle. If something bad has happened to you or a person you love, rather than being negative about it, turn it into a positive, and use it in the gym. My training partner is a massive help when I am tired. He helps get me into the zone to train hard. If you haven’t got a training partner, get one. They help a lot.

“Train as hard as you want, but if your diet isn’t right you will never get the results you want.”

What are your future bodybuilding plans?

I am going to compete in Pure Elite Comp again in November 2014 and then compete at Body Power Expo 2015. After that I will see what my body looks like before deciding whether to have some time out to build more muscle and size, or carry on competing.

What is the most important bodybuilding tip?

Train as hard as you want, but if your diet isn’t right you will never get the results you want. Diet is 70%, and training is the other 30%.

Who is your favorite bodybuilder?

Rob Riches. He isn’t a bodybuilder, but his body is just amazing. He’s a great inspiration. If he can do it then so can I. I also love Steve Cook. He has an amazing physique and is an inspiration for me. Both have the perfect body. They don’t look stupidly big but are still shredded.

How did bodybuilding.com help you reach your goals?

I recently started a BodySpace and it’s great to chat to others who have the same passion I do. When you meet or speak to people who have the same passion as you do, you instantly click and get on. I love just relaxing and browsing on bodybuilding.com. There is so much to look for. I love looking at different workouts so my training doesn’t become boring. The nutrition articles are always interesting to read. You can always learn something new and improve your knowledge.

Anthony’s Top 5 Gym Tracks

1. The Game – Dreams
2. 50 Cent – When It Rains It Pours
3. Mr Probs – Waves
4. Nightcrawlers – Push The Feeling
5. 50 Cent – Hustlers Ambition

Contest History

• Pure Elite – Fitness Model – May 2014

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Week after week of clean eating can get, well, tedious. You can only down so much steamed tilapia and boiled chicken before you need a meal-prep makeover. When that time comes, lean on these recipes. You’ll turn standard go-to ingredients like sweet potato, eggs, turkey, beans—and yes, even chicken—on their heads. Awaken your palette with these refreshing takes on your meal-prep staples!

1 Post-Workout Sweet Potato Brownies

Store-bought brownies might not meet your macros, but that doesn’t mean the squares of gooey, chocolaty goodness have to be taken off the table completely. Try these zucchini and sweet-potato-filled brownies instead!

Sweet potatoes are a nutritional powerhouse and, more specifically, a great source of vitamins A and C, which have anti-inflammatory and antioxidant properties. The shredded zucchini gives you an extra serving of vegetables while adding moisture to the brownies and guaranteeing they’ll come out bakery-worthy.

In addition to packing a flavor punch, these brownies provide a healthy mix of carbs and protein to kick off the muscle-recovery and growth process.

FitMenCook
Watch The Video – 1:01

• 2 large sweet potatoes, skin removed
• 1/2 cup quinoa flour or oat flour
• 1 zucchini, grated (optional, but recommended for added moisture)
• 1/2 cup cocoa powder
• 1-1/2 tsp baking powder
• 2 eggs
• 3 egg whites
• 1/3 cup raw organic honey

1. Preheat oven to 415 F.
2. Bake potatoes for approximately one hour, or until they’re soft. Allow to cool to room temperature.
3. Preheat oven to 350 F.
4. Mash sweet potatoes into a large mixing bowl. Add all remaining ingredients and mix thoroughly.
5. Evenly divide batter into a muffin pan. Bake for 30 minutes, or until a toothpick inserted into brownies comes out clean.

Post-Workout Sweet Potato Brownies PDF (96.4 KB)

2 Southwest Stuffed Sweet Potatoes with
Grilled Chicken Breast

This recipe features veggie-filled sweet potato boats and several options for lean protein, making it a win-win for everyone. Whether you prefer to go the traditional route with chicken, or change things up with portobello mushrooms or tempeh, this meal’s high complex carb and protein content are sure to meet your macros and win over your taste buds.

FitMenCook
Watch The Video – 4:23

• 2 lb. chicken breasts (measured raw)
• 3 large sweet potatoes
• 1 cup black beans (optional)
• 1 cup broccoli
• 1 cup corn
• 2 vine tomatoes
• 2/3 bell pepper
• 3 green onions
• 1 zucchini
• 5 tbsp mozzarella (optional)
• Seasonings such as cayenne, paprika, sea salt, pepper, or Mrs. Dash Southwest Chipotle

1. Preheat the oven to 405 F.
2. Wrap sweet potatoes in aluminum foil and bake until firm but soft, about 45-50 minutes.
3. Season chicken with Mrs. Dash Southwest Chipotle, cayenne, paprika, and dash of sea salt, and cook in a nonstick skillet. Set aside.
4. Chop vegetables into small pieces.
5. Saute garlic and corn in a nonstick skillet using spray coconut oil. Once corn is seared, toss in vegetables and black beans.
6. Slice sweet potatoes in half and carve out part of the insides. Set carved-out portions aside to be used later.
7. Spray sweet potato halves with coconut oil, then place back in oven for 5 minutes.
8. Fill sweet potatoes with vegetable mixture, then top with 1 tbsp mozzarella.
9. Bake for another 8 minutes at 405 F.
10. Serve chicken breasts on the side with stuffed sweet potatoes.

Tip: So as not to waste food, take the leftover sweet potato, mash it up, and add 1/3 cup Greek yogurt, 1 tbsp cinnamon, and 1 tbsp raw honey or 3 packets of natural sweetener. Enjoy this sweet potato mash hot or cold. For breakfast, heat it up and sprinkle with a little bit of granola and fresh blueberries.

Southwest Stuffed Sweet Potatoes with Grilled Chicken Breast PDF (113 KB)

3 Breakfast Omelet Roll-Ups

Who needs a burrito made of enriched white flour when you can use protein-rich eggs as the vehicle for your breakfast sandwich? Make your roll-ups a sit-down meal, or take your omelet to go with this protein-packed recipe.

• 1 whole egg
• 4 egg whites
• 3 oz lean ground turkey
• 1 handful spinach
• 1/3 cup bell pepper
• 1 oz goat cheese

1. Season and cook lean ground turkey in skillet, drain.
2. In a separate skillet, cook whole egg and egg whites.
3. Add goat cheese, spinach, bell peppers, and ground turkey.
4. Roll mixture and wrap in plastic wrap.
5. Refrigerate, and heat up when ready to eat.

Tip: I recommend prepping no more than three of these at a time so they can be as fresh as possible. These are perfect for bodybuilders or people following strict diets where the portions must be exact.

Breakfast Omelet Roll-Ups PDF (99.1 KB)

4 Balsamic Chicken

Fact: Having #StruggleChicken is the leading cause of failed meal prep and inconsistent diets everywhere! Don’t fall victim by playing it safe—you can only eat so many dry, flavorless chicken breasts before you start sprouting wings. Spice up your chicken-based meal prep with a few ingredients you probably have in your kitchen.

FitMenCook
Watch The Video – 0:57

• 3 lb. chicken breasts, cut into small pieces
• 4 tbsp oil-free balsamic dressing
• 1 tbsp red chili sauce
• 1 tbsp honey
• 1 tsp ginger

1. Preheat oven 405 F.
2. In small bowl, mix together balsamic dressing, red chili sauce, honey, and ginger.
3. Place chicken in a Ziploc bag and add balsamic mixture. Marinate for at least 20 minutes.
4. Place chicken pieces on a baking sheet, and bake for about 15 minutes.

Balsamic Chicken PDF (98.5 KB)

5 Lean Turkey Lasagna Meal Prep

If you’re trying to stay lean so you can soak up the last few moments of summer sun, this meal will get you there. It’ll keep you full while you show off your hard-earned beach body.

FitMenCook
Watch The Video – 1:01

• 1 lb. extra-lean ground turkey
• 1.5 cup low-sodium basil marinara sauce (I use Trader Joe’s brand)
• 1 zucchini
• 1 cup low-fat cottage cheese
• 1 egg white
• 3/4 cup reduced-fat mozzarella (optional, but recommended)
• Seasonings for meat such as garlic powder, onion powder, or cumin. (Seasoning may not be needed if you purchase a “seasoned” marinara sauce.)

1. Preheat oven to 350 F.
2. Season ground turkey and cook in a nonstick skillet. Add marinara to create the meat sauce and stir.
3. Slice zucchini into small pieces.
4. Mix cottage cheese with egg white in a separate bowl.
5. In a jar or small foil tin, layer zucchini, meat sauce, and 1-2 tbsp of cottage cheese mixture. Repeat one more time to fill jar.
6. Add one final layer of meat sauce to the top, then finish with 1/4 cup mozzarella.
7. Repeat for remaining 2 containers.

Lean Turkey Lasagna Meal Prep PDF (103 KB)

For more meal prep ideas and daily recipe inspiration, join Team FitMenCook on YouTube, Instagram or Facebook!

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It’s been said that bodybuilding is both art and science. The creation of symmetrical muscle and the performance facet of posing contribute to the artistic aspect, but what about the science? The fact is, there’s been enough research done on resistance training to call it a science, but there’s a major difference between “bro-science” and “real science” when it comes to putting on quality size, as opposed to a bunch of fat.

The scientific term for building muscle is hypertrophy—an increase in the size of the muscle cells (fibers). It’s what many of us are chasing, but building muscle is much harder if we’re not training correctly to maximize muscle growth. As you’ll find, some ways are far better than others.

Understanding what current research has shown us about successful muscle-building is the first step to gaining quality size. After all, getting bigger and stronger isn’t just a challenging physical task—it’s one that works your brain, too.

So let’s take a closer look at the seven most critical training variables you need to understand that can reignite your muscle-building efforts.

1 Focus On Intensity

Intensity is often misunderstood. Most people think it’s related to effort—how hard you train—but it actually refers to weight.

Without question, intensity is one of the most important training variables, because in order to stimulate growth, you have to overload the muscle tissue. The weight is increased over time in a progressive, systematic approach.

Because intensity is a measure of weight, it can be expressed as a percentage of your single best lift (or one-rep max, aka 1RM). 1RM is simply the maximum weight you can safely lift for one—and only one—rep using good form.

Because intensity is a measure of weight, it can be expressed as a percentage of your single best lift (or one-rep max, aka 1RM).

From that, you can determine certain percentages. For example, if your 1RM on the bench press is 185 pounds, 70 percent of your 1RM is about 130 pounds.

Research tells us that loads less than 65 percent of your 1RM are not considered significant enough to promote hypertrophy. So in this case, other than warm-ups, you shouldn’t be using a weight of less than 120 pounds if you want to gain size.

How much weight you should use—your training intensity—is determined by your training goals. Doing high-rep (15 or more) sets have been shown to be inferior to moderate-to-low rep ranges (6-12) for hypertrophy. Low rep ranges (1-5) are proven to be most optimal if your goal is strength development.

Practical Application

To train for maximal hypertrophy, do a moderate number of reps (6-12) at intensities that correspond to 65-85% of your 1RM. The data shows this to be the most effective for maximizing muscle growth.

2 Focus On Volume

Gradually increase your volume over time in a methodical way.

Volume equals total reps, sets, and load in a given training session. High-volume multiple-set programs are shown to be superior over single-set routines to increase muscle mass.

While the exact mechanism isn’t known, greater hormonal responses (acute testosterone and growth hormone elevation) occur with higher-volume multiple-set protocols compared to lower-volume protocols.

For hypertrophy, more does appear to be better, and the higher-volume work more effectively spikes hormone responses.

Gradually increase your volume over time in a methodical way. Your plan should also include shorter deloading periods to avoid overtraining.

Practical Application

Multiple-set protocols (3-4 sets per exercise) have been shown to be most effective in muscle-building compared to single-set protocols. For hypertrophy, follow a higher-volume approach.

3 Focus On Exercise Selection

Both multi-joint and single-joint exercises are useful for building muscle, but multi-joint movements are superior in this regard. Multi-joint exercises are the ones in which more than a single pair of joints are working during a given exercise. For instance, when bench pressing, the shoulder and elbow joints—and the muscles that attach to them—come into play.

V-Bar Lat Pulldown

There’s no question that multi-joint exercises recruit a greater degree of muscle mass, stimulate a greater hormonal response from training, and stimulate the nervous system to a greater extent than single-joint moves do.

Including both types of movements is important to maximally develop the target muscle. Varying exercises allows you to stimulate more muscle fiber recruitment, essentially working the muscle from different positions, planes and angles.

Practical Application

Both single-joint and multi-joint exercises have important roles in physique development, though the more demanding multi-joint moves arguably should play a larger role, especially early in your workout, when energy levels are higher. Ultimately, exercise selection should be varied to more fully develop the target muscle.

4 Focus On Rest

Rest duration may be one of the most overlooked training variables for hypertrophy. What I’m referring to here is the amount of rest you take between sets. It needs to be adjusted based on your training goals.

For example, for maximum strength development, rest time should be 3-5 minutes to adequately recover for the next performance set. However, a moderate rest period of 1-2 minutes offers the best benefits for hypertrophy.

For maximum strength development, rest time should be 3-5 minutes to adequately recover for the next performance set. However, a moderate rest period of 1-2 minutes offers the best benefits for hypertrophy.

You don’t need to time your rest between sets with a stopwatch, but you should be more aware of the appropriate time range in order to take advantage of muscle-building effects.

Practical Application

Proper rest between sets should be maintained at approximately 1-2 minutes to recover sufficiently and promote the optimal muscle-building environment.

5 Focus On Recovery

How long do you rest between training sessions that work a given muscle group when maximizing muscle gain? First, remember that the actual growth processes don’t occur during the training; that’s the stimulus for growth, but the muscle tissue is rebuilt during periods of recovery, requiring rest and good nutrition.

Protein synthesis—which is the process that builds muscle—can remain elevated for 48 hours or more post-training. With that understanding, you should allow at least 48 hours of recovery before hitting a given muscle group again. How you set up your training split becomes an important factor.

Lying Triceps Press

Doing chest on Mondays, triceps on Tuesdays, and shoulders on Wednesdays is therefore a less-favorable split than doing chest and triceps on Mondays and shoulders on Wednesdays.

Practical Application

Allow 48 hours minimum between training sessions for a given muscle group to allow for sufficient recovery and growth.

6 Focus On Tempo

Research suggests you should lift faster and more explosively on the concentric phase, and use a slower controlled speed on the eccentric.

Tempo is the speed of the repetition. Before we talk about that, there are a few terms to understand. In a typical strength-based exercise, there are three types of muscular contractions:

• Concentric is the shorting phase of the muscular contraction (the elevation of the barbell during a biceps curl, as the biceps muscle contracts it is shortening).

• Eccentric is the lengthening phase of the contraction (lowering the barbell during a biceps curl)

• Isometric is a contraction in which no movement is occurring at the joint (at the top of the biceps curl, in between the concentric and eccentric phases)

So what’s the ideal rep speed to induce muscle growth during these three types of contractions? Research suggests you should lift faster and more explosively on the concentric phase, and use a slower controlled speed on the eccentric.

Practical Application

Focus on lifting explosively during the concentric phase and a bit slower—controlling the descent, not letting it just drop—on the eccentric phase. Since you’re using a challenging weight, it simply won’t move very fast even though you’re trying to lift the weight explosively.

7 Focus On Training To Failure

As previously stated, you must train hard and apply sufficient overload to build muscle, but how hard do you really need to push it? Should you put the weight down once you reach 10, when the muscle starts to feel uncomfortable or when you can’t do any more reps with good form? It’s an important distinction you need to understand.

If you’re training for maximal strength, you do not want to train to muscular failure, as it’s simply too taxing on the nervous system and counterproductive to maximum strength development.

However, if hypertrophy is your goal, it’s a different story. Training to muscular failure—when you can no longer produce sufficient muscle force to complete another rep with good form—has been shown to be most effective.

The limitation with training to failure is clear: It must be used with caution as there’s a potential for overtraining when used long-term, a state in which growth comes to a grinding halt.

That’s because the nature of this kind of training recruits as many muscle fibers as it can, and produces increased secretion of growth-promoting hormones. Training to failure also induces more metabolic stress to contribute to a greater degree of hypertrophic response.

The limitation with training to failure is clear: It must be used with caution as there’s a potential for overtraining when used long-term, a state in which growth comes to a grinding halt. If you employ this training method, cycle in periods of lower-intensity training.

For bodybuilders, it’s important to use this variable strategically, as it shouldn’t be used all the time.

Practical Application

Training to muscular failure is an effective training variable for hypertrophy when used properly and not overdone. To avoid overtraining and maximize this variable, training to failure should be used intensively for some cycles and avoided during other times.

Now, Go Build Some Muscle!

Now that you understand the seven most important training variables to optimize muscular development, keep in mind that if you step on the gas for all of them at the same time, you may burn out, plateau, or cause overtraining.

Train smart, train strong, and apply scientific proof if you’re serious about getting results.

That’s why it’s important to step back and understand how a periodized approach in which you can manipulate all the variables at once can more effectively explode muscular growth.

Consider your current program and what you may need to change or improve in your plan to pack on more size. Train smart, train strong, and apply scientific proof if you’re serious about getting results.

References

1. Schoenfeld, The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training, Journal of Strength and Conditioning Research, Vol 24, No. 10, 2010, pp. 2857-2872
2. Willardson, The Applications of Training to Failure in Periodized Multiple Set Resistance Exercise Programs, Journal of Strength and Conditioning Research, Vol 21, 2007, pp. 628-63
3. Krieger, Single Vs. Multiple Sets of Resistance Exercise for Muscular Hypertrophy: A Meta-Analysis, Journal of Strength and Conditioning Research, Vol 24, No 10, pp. 1150-1159
4. Fry, The Role of Resistance Exercise Intensity on Muscle Fibre Adaptations, Sports Med, 34 (10), pp 663-679, 2004

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Some days you’re so rushed for time that it’s nearly impossible to get your regular workout in. But rather than write off the day altogether, consider slotting in a condensed 20-minute training session.

That’s for beginners, you say? Not if you use the most of your time by increasing the workout intensity. All you have to do is follow the plan, move quickly, and work hard. You still need to accumulate volume over the course of those 20 minutes if you want to make physique gains. One or two short workouts per week won’t make you fit.

The “get in, get out” mentality can pay great dividends if you keep the frequency and intensity up. You’ll aim for 4-6 short intense workouts per week, chosen from the following categories, all of which give great bang for the buck.

• Mid-Range Strength Workouts (3 to choose from)
• Complexes (3 to choose from)
• Challenges (2 to choose from)
• Conditioning (3 to choose from)

1 Mid-Range Strength Workouts

I love performing multi-joint exercises in the 5-8-rep range. If you really challenge yourself with weight, it can produce a combination of size and strength unrivaled by other rep ranges.

Bent Over Barbell Row

Try the following three workouts, rotating them to work different target muscle groups.

2 Complexes

A metabolic complex is a series of exercises performed fluidly together without rest. Complexes are ideal for fat loss. They involve tremendous amounts of work in a short time. For the time-crunched, complexes are invaluable.

Some of the following exercises that are included can be a bit advanced, the hang clean being one example. But in a complex we aren’t stressing flawless, Olympic-quality technique.

Rather, we’re looking for a safe, quality rep that works. If you’re not a pro at cleans, don’t sweat it—just get the basics down. Be explosive, hinge at the hips, keep a neutral spine and use your whole body to propel the weight.

Front Barbell Squat

Remember, the goal is to move weight for a lot of reps in a short amount of time. Because of this goal, your weights won’t be all that high. A good benchmark is to use a weight you can press or push-press overhead for 10 repetitions.

Barbell Complex

• Choose a weight at which you can perform 10 overhead presses—you’ll use that weight on all exercises.
• Perform 6 repetitions of each without resting—this is one cycle.
• Rest 90 seconds between cycles.
• Repeat five times.

Dumbbell Complex

• Choose a weight with which you can perform 10 overhead presses. You’ll use that weight on all exercises.
• Perform one rep of each exercise and then fluidly move to the next.
• Repeat all of the exercises in order a total of eight times; that’s one cycle.
• Rest 90 seconds between cycles.
• Repeat five times.

12-8-40 Complex

• Men: Use a dumbbell weighing 50% of bodyweight for goblet squats.
• Women: Use dumbbell weighing 30% of bodyweight for goblet squats.

3 Challenges

A challenge entails doing as much work as possible in a set time period. This is a fun way to keep training fresh and intensity high. Choose multi-joint lifts and see how many reps you can complete before time elapses. Low-technique lifts are ideal, as heavy fatigue can make complicated lifts dangerous.

Barbell Squat

11-Minute Squats

Choose a weight that represents 30-40 percent of your 1RM back squat. Perform as many reps as possible, without racking the bar, in the time allotted. Perform two sets of eight goblet squats to warm up.

Push-Pull Challenge

Cycle through the following four exercises until you complete the target number of each. It will take at least eight cycles to reach your goal, but as fatigue sets in it may take 10-12.

4 Conditioning

In conditioning workouts, you’ll stress locomotion—moving like an athlete. The workouts above will increase conditioning, but nothing replaces sprinting, cutting and jumping.

Agilities

Find a gym floor, grassy area or black top. Take five cones and set them up in any geometric shape you choose. Pick any combination of sprinting, backpedaling and shuffling between cones. All that matters is you move explosively, staying low with your chest puffed up and the back straight.

Hill Sprints

Find a hill with a moderate to steep incline of 20-40 yards in length. Wearing cleats is ideal. Sprint up the hill and time your sprint, then walk down. Once at the bottom, give yourself a 6:1 ratio of rest to work. So, if your sprint lasted 6 seconds, rest for about 35 seconds before going again. Repeat for 20 minutes.

Interval Runs

Distance running is not ideal for building a lean, muscular physique. But interval runs can be a good change of pace that won’t burn up muscle tissue like steady-state cardio. The following schemes, performed for 20 minutes, are simple and effective:

Putting It All Together

Ideally, you can follow a five-day split. This would include two days of mid-range strength training, and one day each for complexes, challenge, and conditioning. If you have only four days available, skip the challenge or conditioning program. If you can afford six days, add a second day of complexes or conditioning.

Simply choose any workout from each category and go to it. If it sounds like there’s a lot of squatting involved, you’re right. Multi-joint exercises like the squat will provide the greatest whole-body stimulus, making it highly efficient.

If your legs are a little sore, simply reduce the load the next time out—but keep going. Your body will adapt.

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Vital Stats

Name: Jim Vaglica
From: Boston, MA
Occupation: Strength and conditioning specialist, police sergeant, cast member of Mark Burnett’s ‘Expedition Impossible’
Website: jimvaglica.com

Years ago, when I was a young rookie cop, I made a lot of arrests. One night I decided it was time to lock up this bad guy, so I moved in and grabbed his wrist. He immediately began backing up and struggling, then shook his arm violently in an effort to break free. Eventually I lost my grip and found myself in a foot chase. He was a young, wiry guy in sneakers and he was fast enough to lose me in the darkness behind a building.

This was the first time I’d had ahold of someone and he’d gotten away from me. I’ll never forget that feeling of defeat. I had lost a struggle and a foot chase in the same incident. This guy should have been under arrest and behind bars, not roaming the streets. I’d have to track him down and attempt to arrest him again.

I was also determined that an escape like this wouldn’t happen again.

Police Your Grip

I have long been a proponent of grip strength in law enforcement, and I’ve always preached that grip strength is the most functional strength you can build. Your grip is almost always involved in any real-world strength event.

Grip strength is crucial to many different aspects of law enforcement. Even if you’re not interested in this kind of career, improving your grip can help you in any number of other careers, not to mentions sports and physical fitness. A rock climber, for example, isn’t going to make it up a very large mountain without a strong grip. Grip training is critical for several reasons, many of which are safety-related.

“A rock climber, for example, isn’t going to make it up a very large mountain without a strong grip.”

Specific Grip Training

The average resistance-training routine isn’t sufficient to improve your functional grip strength. If all your training is done while holding onto a 1-inch bar, that will be the extent of your grip strength. The use of lifting straps just makes matters worse.

Your training should include the use of thick bars that simulate real-world objects like a human wrist, a firearm, or a fence pole. Thick bars are expensive and hard to find so I bring my Globe Gripz and Fat Gripz to the gym and switch them up every other workout.

Thick bars are expensive and hard to find so I bring my Globe Gripz and Fat Gripz to the gym and switch them up every other workout.

In law enforcement, we frequently find ourselves gripping nothing more than a piece of clothing. This total crushing or pinching strength can be improved by training with towels. For example, you could perform pull-ups while gripping a towel thrown over an overhead bar.

I also suggest training with some good old tried-and-true spring-loaded grippers. I’ve found the best grippers are the Captains of Crush, made by IronMind. They’re offered in 11 different strength levels, so they’re a great way to gauge your progress. These grippers can be used almost anywhere, and they’ll greatly improve your grip and crushing strength.

Technology and Policing

Technology has changed the methods of almost every profession. Police work uses technological advances to deter, detect and solve crimes. We use technology to locate suspects and we have many less lethal options to take them down. Even with these advances, eventually someone needs to move in and put hands on a suspect.

I believe that when a cop grabs a bad guy, the criminal should realize he’s been grabbed. Don’t wait until your life—or someone else’s—depends on a strong grip.

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If you’re like most people who go to the gym, standing alternating dumbbell curls are likely one of the first exercises you tried at the gym in your pursuit of big arms. They’re simple, effective, and the embarrassment factor—the possibility of doing them in a way that looks foolish—is relatively low.

Like many movements, the key to getting the most out of this exercise is to keep your form as strict as possible. You don’t want to be bending and twisting like those guys dodging the bullets in slow motion in “The Matrix.”

Your upper arm shouldn’t budge while performing the arm curl; in fact, your elbow should be locked in place by your side. As you curl the weight, your hand should rotate out, an act called supination. If you’re having difficulty turning your wrist up, you’re going a little too heavy; it’s time to set aside your ego and drop down to lighter weights.

Having said all of that, there is a time and a place to cheat. The finishing move on biceps day will use both strict curls and what’s called “cheat curls.” What exactly is a cheat curl? A cheat curl is a standing curl done using a small amount of momentum, usually generated from the hips and/or front delts, in order to get past the sticking point.

For the purpose of this finishing move, we’ll be using this cheat technique as little as possible in order to complete the prescribed reps. However, if you find you’re able to complete every rep with strict form, you either rested too long between sets or didn’t go heavy enough.

This finisher—done after all your other biceps moves—is not for the faint of heart or weak of mind.

GETTING INTENSE

This finisher—done after all your other biceps moves—is not for the faint of heart or weak of mind. You’ll be completing 75 reps of standing curls with relatively heavy weights—without resting.

You’ll be doing a classic dropset here. A dropset is one in which you do an exercise to failure, but instead of dropping the weight you quickly reduce the poundage to continue the set.

Start with a weight that you can rep for five strict dumbbell curls. The fifth rep should be very difficult. As soon as you complete those reps, go down 5 pounds and complete five more reps.

Continue dropping the weight by 5 pounds and doing five reps until you’ve done five sets (i.e., 45×5, 40×5, 35×5, 30×5, 25×5).

Here’s the catch: You’ll be doing three rounds of this—without resting between sets. While that may sound impossible, that’s where the cheat curl comes in.

The key is to stay as strict as possible with each rep, keeping rest time to an absolute minimum, and cheating only as much as you need to. To wit:

• On the first round, you should be able to complete all 25 reps with strict form. That means keeping your upper arms by your sides throughout—bringing them forward engages the front delt—with no discernible body swing. If you can’t do 25 reps, you’ve started off too heavy and should drop your weight down on the next round.

• As soon as you have completed your fifth set of five curls, immediately go back to the weight you started with and begin round two. You may find at this point you need to cheat a little to complete the heavier sets. As you drop down to more manageable weights, clean up your form and complete the curls as strictly as possible.

• Round three is where you’ll really need to buckle down and be ready to push through the pain. At this point you’ve already done 50 curls, and you probably don’t have much strength left.

  You may be tempted to start with a lighter weight here, but don’t. You haven’t come this far just to quit now. Get back to your top weight and keep it moving. You may find that you can’t complete any reps with strict form, and that’s to be expected.

• The complete workout, from start to finish, should look something like this: 45×5, 40×5, 35×5, 30×5, 25×5, 45×5, 40×5, 35×5, 30×5, 25×5, 45×5, 40×5, 35×5, 30×5, 25×5.

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When you step in the gym, you should be 100 percent focused on the work ahead. You can’t just go through the motions and expect to net excellent results. You can follow this program, but if you’re not putting in the effort, then you’re not going to see significant gains. You should be sweating, you should be breathing hard, and you should be feeling the burn. Your muscles won’t change if you don’t do the work.

Do whatever it takes to motivate yourself today. Check out one of your favorite YouTube training videos, get psyched with an intense playlist on your iPod, drink a pre-workout supplement, or perform whatever ritual gets your head in the game. The gym is no place to take it easy.

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“Universally regarded as one of the most genuinely likeable athlete of the ’90s competitive circuit, Mike enthralled and inspired audiences.”

A former IFBB professional standout and one of bodybuilding’s most popular and charismatic champions, Michael Richard Matarazzo, passed away on Aug. 16 from heart disease that had plagued him since his retirement from competitive bodybuilding in 2001. He was 48 years old.

Universally regarded among both fans and fellow competitors as one of the most genuinely likeable athlete of the ’90s competitive circuit, Mike enthralled and inspired audiences with his monolithic development (including tape-stretching arms and calves), high-intensity approach to training and living, and pure passion for the sport he loved.

Born in Boston, Mike originally trained to become a boxer, but as the weights he used to increase his pugilistic power began to shape his soon-to-be prodigious physique, he ditched the gloves in favor of the iron. Boxing’s loss became bodybuilding’s gain as the working-class champ sought to revitalize the iron game with his unparalleled showmanship and uniquely gargantuan physique. Indeed, through his positive energy—both inside and outside of the gym—and his willingness to connect with his fans worldwide, Mike inspired countless would-be competitors.

Mike’s pro career was ignited the year he moved from Boston to Southern California, when he won the heavyweight and overall titles at the 1991 NPC USA Championships. Following his USA win, Mike became a regular pro fixture and fan drawcard, contesting 32 events during his 10-year pro career, claiming runner-up three times but never gaining that elusive win. He competed in the Mr. Olympia seven times, with his best placing being ninth in 1998.

Mike competed every year of his pro career, never resting to recharge his battle-weary physique. He knew only one way: full speed ahead. After retiring from professional bodybuilding due to heart complaints, Mike underwent a triple bypass operation for clogged arteries at age 39. Mike told MuscleMag in 2008 that he blamed anabolic substances for a heart condition worsened by two heart attacks.

Mike eventually settled in Modesto, California, and became a bail bondsman until he could no longer continue due to health reasons. He was awaiting a heart transplant when he died at a Stanford University medical hospital.

“Mike competed every year of his pro career, never resting to recharge his battle-weary physique. He knew only one way: full speed ahead.”

Tributes From Mike Matarazzo’s Peers

Samir Bannout
IFBB Pro, 1983 Mr. Olympia

It’s very sad we lost Mike; he really was one of my favorite all-around champions. He has left us too early. Mike was very special, modest, honest, friendly, and fearless. We met at Gold’s in the early ’90s and became instant friends. He was a classy guy, kind and happy.

Rest in peace big man.

Ronnie Coleman
IFBB Pro, Eight-Time Mr. Olympia

I was there in 1991 where Mike turned pro. It was supposed to be Flex Wheeler’s show but Mike with those big calves just blew everybody’s mind. I never saw him in a bad mood and he was always the crowd favorite in every show he competed in. It was his personality and his loud persona and that tongue wagging that he used to do that always got the crowd fired up. I also think the fact that he had big-ass arms to go with his big-ass calves made him stand out. Mike beat me many times when we competed against each other early in my career.

Mike will be sorely missed and he was that guy who always had you laughing because he just seemed to love the sport and love the fans. I love you Mike and you’ll be sorely missed. Rest in peace my brother.

Berry de Mey
IFBB Pro

As I think about Mike, I think about intensity in the true sense of the word. And I mean in every aspect of his life. Some people need a lot of words to explain themselves. Mike could tell a story with the expression in his eyes. And he never lied. Thank you for all the respect every time I met you. Thank you for all you have given to [the] world. RIP, big friend.

Lou Ferrigno
IFBB Pro and Actor

Mike was always generous to those around him. I always enjoyed his laughter and showmanship, inside and outside the gym. Mike had a good heart and treated everyone the same. It’s sad how we have lost another legend. RIP, Mike.

Rich Gaspari
IFBB Pro, Arnold Classic champion, owner of Gaspari Nutrition

Mike was an incredible bodybuilder who entertained his fans with posing routines and his great physique, replete with huge arms and calves. His fan base was huge and he knew how to get the crowd going. Mike’s signature [was] sticking out his tongue, [which] got the audience crazy.

As a person he was a great guy, and was known for being friendly and respectful.

We’ll all miss him.

“His fan base was huge and he knew how to get the crowd going. Mike’s signature [was] sticking out his tongue, [which] got the audience crazy.” – Rich Gaspari

Claude Groulx
IFBB Pro, 2003 Masters Mr. Olympia competitor

It was very sad news to hear about Mike passing away. I had the honor to compete with him many times. He was a gentleman and always very generous with his fans. My heart goes to his family.

Dave Palumbo
Former Bodybuilder, Entrepreneur

I met the charismatic Matarazzo for the first time at the Firehouse Restaurant in Venice, California. He marched right up to me and started chatting about everything bodybuilding as if we’d known each other for years. He was fascinated by my size (I was 300-plus pounds at that time) and he wanted to know where I came from and when I was going to compete again. He made me feel important; that I actually mattered in the bodybuilding universe. I was elated that this enormous pro bodybuilder took time out of his day to validate me. I was ecstatic; I felt like there was nothing I couldn’t accomplish. But that’s what Mike did; he made people feel special. No jealousy, no competitiveness; he didn’t need to be the king of the bodybuilding world. He just wanted to live the lifestyle, make a comfortable living, and be happy.

Hans Christian Andersen summed it up best when he said, “A human life is a story told by God.” In that light, Mike Matarazzo’s life was an incredibly compelling story of overcoming odds, believing in yourself, and becoming the best that you can possibly be. Rest peacefully, Mike.

Jim Quinn and Family
IFBB Pro

Certainly the greatest guest poser of all time, Mike would’ve sold tickets at the door, if asked. He was also an extremely fun person to hang out with, unlike most from his era. Once out of the gym, all was left inside and fun was the order of the day.

He was a great ambassador for the sport; he realized he had a gift and enjoyed sharing it. I took Mike to a restaurant miles from the Venice Gold’s, and all the waiters knew him and he addressed them all by name. He was the bodybuilding mayor all the way down the coast! He loved being who he was and enjoyed people, particularly people no one ever noticed. He was the bodybuilder for the working class. Big Mike was their guy. His greetings were so genuine … that smile, a hug, that accent, that presence!

We love you, Michael.

“He loved being who he was and enjoyed people, particularly people no one ever noticed. He was the bodybuilder for the working class. Big Mike was their guy.”
- Jim Quinn

Shawn Ray
IFBB Pro, Arnold Classic Champion

Sad to say goodbye so soon!

One of the true bodybuilders who never forgot where he came from or who he was. He’d always start out by saying, “My Father this or my Father that,” which spoke volumes to how much he thought of his father, and now he’s reunited with him.

While I feel sad for his family I feel grateful to have known Mike and the kind of person he was. He inspired many and became known all over the world based on his blue-collar, no-BS training.

Iron Mike, may you rest in peace and give your father a big hug for me. You’ll always be remembered by those who knew you because we simply can never forget you.

Dorian Yates
IFBB Pro, Six-Time Mr. Olympia

I was very sad to hear of Mike’s passing. He was a very likeable, genuine guy who wore his heart on his sleeve. A real character and entertainer, I remember at a show, Mike introduced me to his father, Mike Senior, who supported him at each of his shows. Mike said, “That’s where I get my calves from.” The old man had 20-inch calves without having ever lifted a weight!

I spoke with Mike when he had his bypass operation; I know he was very down because of his loss of physicality. He really wanted to move away from the sport and all the memories. I hope he found peace with his family in the years that passed since his retirement from competitive bodybuilding. Mike spent 48 years with us. Perhaps this seems a short time, but he touched many others in a positive way and he’ll never be forgotten.

Peace, brother.

Vital Stats

Name: Beast Sports Nutrition
Founder/CEO: Tony Altieri
In Operation Since: 1995
Facility Location: Boca Raton, FL
Phone: 561-367-1474
Website: BEASTsports.com
Prizes/Awards: Breakout Brand of the Year 2012 & 2013

Beast Sports Nutrition has been around the supplement scene for nearly two decades, but has skyrocketed in popularity during the last few years.

That’s why our readers named it the “Breakout Brand of the Year” last year in Bodybuilding.com’s annual Supplement Awards.

That’s also why it made perfect sense to change the company’s labeling aesthetic from its previous dark, rich tones and beefy script to something sportier and lighter. This company has a bright future!

Many supp companies have come and gone since this one began stocking shelves, but Beast is still here, feeding the beast inside you.

Get the inside scoop from the man who’s been there from the start: CEO Tony Altieri!

Q Tell our readers how your company started.

I’ve always had a passion for sports nutrition, going back to my teens and 20s. By the mid-1990s I decided to start selling sports nutrition as a mail order venture, and not long after, Beast Sports was born.

Who are some important people who helped you in the beginning?

I made some relationships with some of the best formulators in the business. If you’re going to make the best products, you need the best people backing it up. I felt it was important not just to have the highest-quality ingredients, but to also offer ingredients unique for the sports nutrition industry and to create formulations that are multi-purpose.

We make products that fill the many needs of today’s athlete. The idea was to create quality products that were the most effective and a far better value for our customers.

What are some of your top products right now?

Everyone knows us by our Creature product. It is the leader in the creatine category, but Super Test has established itself as one of the best testosterone products on the market.

Aminolytes is catching on as a favorite in the amino category, because it appeals to all types of athletes. Beast Mode is top-ranked and has established itself as a leader in the pre-workout category. Our Beast Whey is our fastest growing product, though.

Are you coming out with any new and exciting products in the near future?

Yes, of course! I won’t get into much detail here, but we are launching some new products at the Olympia Weekend expo, some of which will take some categories by storm. Shows like these are opportunities to actually meet the people who use our products, and also enlighten some people that may not have used our products before.

Does Beast perform its own research? How much will science guide your future?

Truth in labeling is one of the only ways to build trust. We communicate with surgical clarity in all of our packaging.

We are always seeking new and innovative ingredients to add to our formulas as long as they meet our stringent standards. The future of this industry is going to be based on compliance with the guidelines as set forth by the FDA.

While science will guide our future, we are always mindful that the ingredients we put into our products need to be of the highest quality but also compliant.

Unfortunately, there are still a lot of companies out there putting non-compliant products in the marketplace and I expect them to be flushed out in the not-too-distant future.

It takes courage to lead by example, as we do. We adhere to the strictest ingredient quality control and testing protocols, which requires unwavering dedication and the courage to start over and not stop until it’s not only right, but perfect.

We focus on safety, transparency, honesty, effectiveness, and experience with the best sports nutrition products to the market. For the past 19 years, Beast has been manufacturing its products under the strictest of protocols, and we continually test for lead and other harmful contaminants.

Truth in labeling is one of the only ways to build trust. We communicate with surgical clarity in all of our packaging. That’s the true-blue Beast ethic.

Beast has a substantial social media presence! Why is that so important to your brand?

Social media is a key avenue to maintain close contact with the people who matter most to us: our customers. That’s not rhetoric. If our customers and fans don’t adore our products and our brand, then we miss the mark.

We view social media as a great way to stay transparent and inform our audience about our new products, innovations, and to spotlight our hard-working brand ambassadors. It has also become a tool for communicating with our customers and gaining a better insight to what they expect from us.

Social sites like Facebook, Twitter, and Instagram also help us gather their feedback on our products.

Beast made a big labeling switch in early 2013. How has the move helped the company?

The new Beast blue design was a decision to communicate who and what we really are and stand for. “WE ARE THE TRUE BLUE” – No other company in the sports supplement industry can make that claim. We lead by example. We actually care. We listen. We grow and evolve. When an individual buys a Beast product, they can rest assured there isn’t a better product on the market. We need our customers to experience the Beast way of life. That experience can only come from trying and trusting a brand that’s been around for nearly 20 years and still growing.

Our perspective of health and fitness ranges from the highest levels of physical competition to fitness goals as simple as staying in shape. We want you to become a better parent and spend a healthy and long life with your family. We aim to deliver nutritional products which benefit our customers.

Efficaciousness and long-term benefits are the core concepts which drive our research and overall product and formulation design. For these reasons we remain the leading manufacturer of multifunctional, performance-based nutritional supplements which empower and enhance quality of life.

Live life like a beast! We do.

Meet the Beasts

Katie Chung Hua

Beast has always been a positive family that encourages me to pursue my dreams. They stand behind their customers’ dreams and help give them the tools to pursue them.

We all play a part in Beast Sports Nutrition because they listen to our ideas and suggestions.

Brandon Fokken

I’m a better trainer, competitor, and even a better person because of Team Beast. They pass their values on to our family of athletes. I’ve been humbled by the many stories of setbacks, strength, perseverance, and triumphs that people have shared with me since I became part of the team.

That I’m able to help, motivate or inspire them in some way is beyond humbling, and something I’m proud to be a part of.

Sean Sarantos

It’s nice to be a part of a small group of individuals who share the same common goal of wanting to help others improve their lives through health and fitness.

From day one, it has been nothing but positive energy and sharing information that can help others. There’s nothing better than that!

I use Beast Whey for all my protein pancake and waffle recipes. It is the perfect flavor and consistency to make the absolute best-tasting breakfast.

I also started using the Beast Mode pre-workout, and that stuff is insane! I’m hitting new PRs weekly.

Tabitha Klausen

I absolutely love being a part of Team Beast. They have given me and my fellow athletes the opportunity to be ourselves and share our knowledge with the #beastnation! Beast is also extremely supportive of me and my goals.

I love their products and recommend them to all my clients, family, and friends. I use them to achieve my own goals.

I am proud to be a part of this awesome team and brand!

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By now, you probably feel comfortable with the movements in today’s workout. If that’s the case, then put more weight on the bar. Even if you’re only lifting slightly heavier weight than before, that’s still progress. No matter how you dice it, progress is progress, and progress in the gym leads to performance and physique gains.

If you haven’t been seeing major changes in the mirror or in the gym yet, don’t stress. Real results take a lot of time, and you’ve been training with AMP for less than a month. Have patience and keep pushing. Keep eating five meals per day, prioritizing quality rest, and killing it in the gym.

AMP
Watch The Video – 02:08

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Workouts like today’s alactic-aerobic session require a lot of energy from your body. Although you’re only working for short period of time, you should be pushing your body to its absolute limits. That kind of effort takes calories, so be smart about timing your meals around this workout. Get in enough food 1-2 hours before you train, but not so much that it weighs you down, and make sure you refuel after.

This workout shouldn’t take you more than 30 minutes. After that, you’re good to go for the rest of the day. Do 10 seconds of work followed by 50 seconds of rest for a total of 18 rounds. Light up your metabolism and get ready to train like an athlete.

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You’re about to start the final resistance training day of Phase Two, so give it all you’ve got and finish hard! Following your workout, be sure to gulp down a protein shake and some carbs, especially if you haven’t eaten 3-4 hours prior. You want to keep your glycogen stores healthy to tackle another day of interval training tomorrow.

Many people like to go out and enjoy a drink or two on Friday nights. If you’re one of those people, be sure to limit yourself to two drinks. Excessive alcohol consumption is extremely counterproductive to muscle growth, and it can lead to binge-eating junk calories. Have fun, but dial in your discipline!

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Today, you’ll do 2 minutes of hard effort followed by 4 minutes of rest for 8 sets. This type of cardio may feel much harder than the steady-state work you did two days ago, so take it one set at a time and breathe. If you feel yourself flagging, remember that you’ve only got 8 sets of work for the entire day. You can push through. I know you can.

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On this well-earned rest day, take a moment to think about sharing your goals with friends and family. They’ve probably started noticing that you’ve turned toward a fitness-oriented lifestyle, which means fewer happy hours, beers, and late-night pizzas.

Being open with your goals will help your friends understand what you’re trying to achieve so they’ll be less likely to guilt-trip you for not overindulging every week. Plus, it helps to have supportive friends to talk to.

Hopefully, you’ve been using Sundays to continue prepping your food for the week. If so, great job! Keep up the good work today, get to the store, and get your nutrition for next week in check.

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Vital Stats

Name: Caroline O’Toole
Email: csmotoole@gmail.com
Location: New York, New York

Why I decided to transform

I decided to transform because I reached a point where I was crawling in my own skin. I was lightly active as a recreational soccer player during high school but paid no mind to nutrition and didn’t follow a structured exercise regimen. I didn’t look or feel healthy.

I hopped on and off the fitness bandwagon for years and stocked up on women’s fitness magazines for motivation, but it only lasted for two weeks at best. A few weeks after high school graduation, I reflected on the changes that came about when I left for college.

The following fall, I was at a new school with new people to meet, places to go, things to learn, and experiences to have. I wanted to use my fresh start to become the best version of myself. On July 1, 2012, I took progress photos and decided to change my life.

How I accomplished my goals

For the first month, I did at-home workouts with online videos and started eating clean. The videos were based on interval training with plyometric movements, Pilates, and yoga. I had fun doing the workouts and believe that was the kicker to make exercise stick. I wasn’t slaving away on an elliptical; I was moving my body with dynamic exercises that kept training interesting.

I started running after the first month of at-home workouts, following in the footsteps of my father, who’s a triathlete, runner, and NYC Marathon finisher. I was a passionate and determined runner for the duration of my freshman year of college. When I came home that summer and got a job at a gym, my training went up a gear.

Post To Fitboard

Although running helped me lose fat, it also burned lots of muscle. I loved running but put my hobby to rest in the best interest of goals. A few trainers at work showed me how to perform basic compound movements and I went home that night and researched weight training routines on Bodybuilding.com.

Packing away my running shoes and entering the weight room was the hardest obstacle to overcome during my journey. I quit the cardio-bunny lifestyle cold turkey and lifted six days per week. It was a difficult decision, but it was one of the best choices I ever made.

I took my dedication to the next level in April 2014 when I competed in my first NPC bikini competition. Being on stage and feeling comfortable knowing that I put every ounce of effort and determination into my physique was one of my proudest moments. I plan to relive that moment in the future.

I credit a great deal of motivation to social media, specifically Instagram. I started my account at the beginning of my lifting journey to connect with others going down the same path. I also learned new recipes and got lifting tips from like-minded people around the world.

I went from barely being able to rep out one squat with the bar to squatting 185 pounds consistently. My aim is to be a better, stronger, and faster version of myself.

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Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

I follow IIFYM with an 80-90-percent whole foods approach. This method helps me reach goals in a realistic and enjoyable way. When you train, eat, and think like an athlete, you look like an athlete. There aren’t any shortcuts. The only way to get results is to work hard.

Training regimen that kept me on track

I use supersets to keep my heart rate high. I lift as heavy as possible without compromising form and do three 20-30-minute HIIT workouts per week.

What aspect challenged me the most

Making the switch from cardio bunny to weight training was the most challenging aspect. I watched many people on social media and blogs achieve phenomenal results with heavy lifting and minimal cardio. It looked like they truly enjoyed the process, so I had nothing to lose. Taking the risk was a leap of faith that paid off big time.

My future fitness plans

I plan to compete in NPC bikini with the possibility of crossing into figure. I also found a passion for weightlifting and want to pursue my strength goals and set new PRs.

“At the end of the day, consistency was the key to achieve my goals.”

Suggestions for aspiring transformers

I tried Pilates, yoga, running, boxing, CrossFit, and powerlifting. At the end of the day, consistency was the key to achieve my goals. If you do something you love, you’ll be consistent and continue to pursue your passion.

How Bodybuilding.com helped me reach my goals

When I first started weightlifting, Bodybuilding.com was my guide. It’s where I learned the basic moves and gained knowledge necessary to construct my first lifting split. The articles and recipes keep my routine fresh and interesting. It’s my go-to shop for protein and supplements.

Caroline’s Top 5 Gym Tracks

1. “Riot Rhythm” by Sleigh Bells
2. “Power” by Kanye West
3. “Survival” by Eminem
4. “Antidote” by Swedish House Mafia vs Knife Party
5. “Born For This” by Paramore

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