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Odd and Ends

Haven’t posted like I wanted to recently because of two reasons:

1. I’m putting the finishing touches on my Workout Warriors member site. It’s almost done and will be ready to launch on August, 19th. (This is a member site that’s not for everyone. I don’t want the whole world joining. Why? Details will be coming soon.)
2. I moved again for the second time in six months. It’s always hectic come moving time and waiting for my new Internet hookup was a killer.

I wanted to talk today about supplementation. If you’re a regular reader of this blog you know I preach to everyone to save their money and stay away from all things related to supplement companies.

The bodybuilding rags are owned by supplement companies and most of their magazines are just repositories for their sales literature. All filler, no killer.

There are, however, three supplements I wholeheartedly recommend. They are:

• Creatine Monohydrate
• Whey Protein Powder
• Glutamine

Creatine has been proven in study after study to increase muscle growth, workout intensity and coupled with Glutamine, naturally enhance recovery ability.

All the horror stories you here have come from people who have overloaded on it. The whole more is better crap. All you need is a couple grams a day before and after a workout.

Whey Protein Powder is a very effective part of your nutrition plan, especially post-workout. Whey is absorbed by the muscles super fast after a workout and is an essential part of any weight trainers diet. I have mine with milk, a banana and some peanut butter. One scoop is all that’s needed.

Throw in a sensible eating plan (Don’t overeat, stay away from processed foods, etc.), a multivitamin and some Folic Acid, and you have all the nutritional guidance you’ll ever need.

Hey there’s still time to win. Fill out my survey and get some free gifts right here.

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Free Gifts, a Contest, and a Favor to Ask

I have a free report and video to give you today, but I’d like you to do me a favor first.

The video is based on a workout routine called the “Power 5 Program.“ I have used this program with some of the individuals I’ve trained and the results were impressive. As a matter of fact, in the video I talk about a real skinny hard-gainer who gained 24 pounds of muscle on the program.

Also, I’ve made available a report titled “24 Types of Healthy Food for a Healthy Life.“ I didn’t write this myself, but I talk about nutrition in the Power 5 Program and I thought this would complement it. Here’s a screen shot of the ebook:

Both of these gifts are free for the taking. All I ask is that you fill out a quick three question survey. The survey will help me find out what you want to see on this blog, as well as get to know you better.

I will randomly select three Grand Prize winners from those who filled out the survey. The winners will receive a one-year Gold membership in the Workout Warriors Club member site, the High Octane Fat Loss Program DVD, and the High Octane Mass Building Routine DVD. That’s a $314 value, for free. The winners will be announced on the blog Aug.15th.

Click on the image below to go to the survey. Good luck and thanks for your time.

(Important: my survey is being run through the Aweber autoresponder and you will have to click on two confirmation links to get the free gifts and be registered for the contest.)

HIT Me With Your Best Shot

Here’s another HIT workout to get your testosterone pumping. Sorry for the Pat Benatar reference, but I thought it was pretty cool.

This is a total body workout that you perform three days a week, I don’t care which days, until muscular failure. That means go and until you can’t lift the weight anymore.

If three days is too much, cut it down to two and go from there. The secret to making HIT work is going all out on a weight that you can reach failure within 8-10 reps upper body and 10-15 reps lower body.

If HIT isn’t your thing, do 2-3 sets of each exercise. If you want to do more than three sets, you’re not lifting heavy enough or with max intensity.

HIT Me With Your Best Shot

Overhead Press
Rows
Pulldowns
Bench Press or Dips
Curls
Leg Press
Squats

Notes: Get plenty of rest, eat good food and drink lots of water. Remember to lift heavy and with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

To join the early sign-up list for the Workout Warriors member site and receive free gifts just click on the Workout Warriors Club link.

Bodyweight Blaster

Here’s a nice little workout for those who want to take a break from the weights.

I’ve used this routine as a change of pace from my normal weight training. I usually follow a bodyweight program for about 2-4 weeks before jumping back on the weight wagon again.

The Blaster is a combo of Combat Conditioning and Ross Enamait stuff. You will do the bodyweight exercises in circuits with minimal rest between each circuit. I won’t give specifics because you must base the amount of rest time or lack thereof, on your own conditioning level.

You want to work up to the point were you can go through the circuits without any rest. You can do the exercises based on time or by numbers. For example, do as many pull-ups as you can in 60 seconds. That’s time-based. Or you can perform the exercises to failure or a certain rep count. That’s numbers based.

Here’s the workout:

Bodyweight Blaster

Burpees
Chins
Pushups
Squats

Notes: Perform for 3-4 rounds and then for fun, finish off with a punching bag workout or some Intervals. Awesome stuff. Get plenty of rest, eat good food and drink lots of water. Remember to work out with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

To join the early sign-up list for the Workout Warriors member site and receive free gifts just click on the Workout Warriors Club link.

Firecracker Workout

In honor of our just concluded nations birthday, I decided to call this one the firecracker workout.

Of course it involves basic movements which build lots of mass and strength if worked on consistently and with mucho intensity.

The pigging out on holiday leftovers is finished and now it’s time to go back to work building our bodies.

This is a pretty basic workout that goes like this.

Firecracker Workout

Day One:
Bench Press
Overhead Press
Deadlifts

Day Two:
Pulldowns
Chins
Squats
Abs

Notes: Lift twice a week using whatever set and rep scheme your comfortable with except for squats (do 1-2 sets tops). Get plenty of rest, eat good food and drink lots of water. Remember to lift heavy and with max intensity.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

To join the early sign-up list for the Workout Warriors member site and receive free gifts just click on the Workout Warriors Club link.

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