Last Workout Of 2013

As everybody knows, today is the last day of 2013; and more importantly- the last workout of the year. What better way to go out than with a leg workout. Today's lift is the same for both men and women. Here it is:

Leg Press 5 sets (15, 12, 10, 8, 6) 

• Increase weight every set
• Go heavy!

Hamstring Curls 4 X 10

• Increase weight every set
• Focus on the squeeze at the top of the motion

Calf raises 4 X 15

• Full range!

Superset: DB step ups (4 X 10) + Body Squats (4 X 25)

• Keep core tight and good posture
• Aim to finish this superset in < 5 min.

Ab Superset: Bicycle Crunches (3 X 50) + Ab Wheel (3 X 15)

After this workout, everything below your chest should be exhausted. Get a good stretch and enjoy your New Year's Eve. Prepare for a new year, and a new you. Follow us on twitter @muscle_insider_ 

Send us emails at themuscleinsider@gmail.com 

Let everybody know about our blog so that they can join #GetFitFam

Chest & Back

Chest and back; a split that simply makes you feel monstrous after completion. Between the absurd amount of blood flowing to your beloved pecs, and pumped up lats, you'll feel like a beast after this lift. 

Today's agenda 

Superset 5 sets

Flat dumbell bench 3 rep method- 8 reps

T-bar rows- 15 reps

Superset 5 sets

Incline dumbell bench 3 rep method- 8 reps

1 arm dumbell rows- 12 reps each arm

Superset 3 sets (heavy)

Cable chest flyes- 6-8 reps

Dumbell pullovers- 6-8 reps

Superset 3 sets 

Incline push ups (until failure) 

Wide grip pull ups (until failure) 

This workout should destroy you guys. Here's some key points I want to touch on... 

-3 rep method is 3 reps packed in to one. For example, on bench you do one rep with your right arm, one with your left arm, and one with both arms together at the same time. When you are doing a rep with your right arm make sure your left arm is up, and vice versa. Those 3 reps equal one rep. Therefore, for this workout, you have to do that eight times per set. This being said pick a weight you can realistically get all the reps of. At the same time though, still try to increase weigh each set. 

-For incline push ups, put your feet on some sort of platform. This will work your uppet chest more. 

-Dont get lazy on back. Just because you have a tough set of chest before every back exercise does not give you the okay to slack on the back part of the workout. Back is just as crucial as chest. I see people all the time with big pecs and a scronny little back. Don't let this be you. 

-As always maintain a high intensity and keep good form. Get all the reps yet still strive to go as heavy as possible. 

For the ladies, I have a chest workout for you as well 

Let me know how you guys like this one. For college students, spring break is right around the corner and to get where you want to be by then you must start now. 

No excuses, #GetFit

1st Day Back At It

Today was both of our first days back in a gym after being out for 6-7 days. I never thought the aroma of sweat could be so relaxing. After stretching and letting pre workout begin to run its course, it was time to hit the glamour muscles- bis and tris. Today's lift consisted of:

Tri-Set X 5 Sets

DB Incline Curls X 12

Reverse BB Curls X 10

BB Forehead Curls X 12

Tri-Set X 5 Sets

Cable Overhead Tricep Press X 20

Bench Dips X 25

Double DB Kickbacks X 20

Here are a few things to remember/tid bits of information:

• Forehead curls cause the peak contraction to occur at a higher point up the bicep when compared to regular barbell curls. As a result, it will catapult arm growth
• Get deep with the bench dips- small ROM (range of motion) = small results
• When doing the kickbacks, try and keep your elbows in a fixed position so as to avoid swinging

The pump was absolutely ridiculous! Enjoy it.

For the ladies, here is an intense circuit that will help tone your body and will boost fat loss.

4-6 sets. 10-15 sec. rest between exercises. 120 sec. rest between sets.

20 body squats
15 dumb bell C2Ps
20 barbell lunges (10 each leg)
12 bench dips
20 side lunges (10 each direction)

• C2P- Curl to Press
• This movement starts with a curl and when the DB is at the top of the curl, immediately press it overhead. Do both arms at the same time.
• When doing squats, put your hands behind your head or out in front of you for stability.
• As far as weight selection goes for barbells, don't go any lighter than 20-30 lbs.
• Challenge yourself while maintaining proper form.
• On bench dips, go down until your arm forms a 90 degree angle and then lock out at the top

If you have any questions shoot us an email at themuscleinsider@gmail.com

For a quicker response, tweet at us @muscle_insider_

Don't wait until January 1st to start looking your best. Go out and #GetFit

Sunday = Rest Day

Sunday is a rest day every single week. After 6 hard days of lifting, it is vital that you allow a full 24 hours for your hormones to reset and body to recover. The only time I will workout on a Sunday is if there is a specific part of my body that I am working on. Let me explain- I am always trying to gain strength and have my muscles get bigger, but at the given moment I am in an obsessive phase with my abs. I really want to emphasize the depth and width of them. So, this morning I hit a quick 4 X 15 of ab wheel followed by 4 X 50 of bicycle crunches.

Since I'm not providing you all with a workout I wanted to provide 3 things to remember when lifting. 

1. Keep your feet planted.

2. Remember to breathe.

3. Prior to each set, believe you can get the reps.

I see so many people when they are struggling with those last few reps on bench press start lifting their feet. Having a firm stance not only gives you stability, but part of your strength for bench press comes through your legs believe it or not.

Breathe, breathe, breathe. You need oxygen to enter your bloodstream for those muscles to function so why would you hold your breath when you are trying to get the weight up? Exactly. Always keep steady breathing.

Always think positive. If you go into a set thinking you won't be able to get those last 2 reps, then you've already lost the battle. Believe in your strength and endurance, and bust through those reps or those final 100 meters. 

Read it, spread it, and #GetFit

Shoulder Annihilator

Waking up this morning in a wonderful mood was an understatement. It has been a week since my surgery and I get this damn cast off my nose tomorrow morning. Most importantly, I GET TO LIFT TOMORROW!!!

Since this past week has been dull and boring for me to say the least, I had to incorporate some exercise throughout my days to maintain my sanity. Since my surgeon told me to avoid heavy lifting (it would cause my nose to start bleeding), this week I switched things up a bit. Watching tv all day may seem fun to some, but for me it got old very fast. To pass the time, every commercial break I would do 25 push ups with different form each time (regular, wide grip, triangle, incline, etc). Before I knew it I would have knocked out almost 300 push ups in an hour. Felt good to break a sweat again. 

Yesterday I hit the park with my dog, Suny. As I let him run free off his leash and sniff the other dogs butts and what not, I got to enjoy myself a tad bit as well. A quarter mile of straight lunges on an outdoor trail with breaks in between only for pull ups on the monkey bars of the play ground.

All this being said, don't make excuses. Just because you're not around a gym or just because it is a holiday is no excuse for you. If you really want something, just go for it! There's so much you can do to stay active and better yourself; hold yourself accountable and work towards those 8 week goals you made.

Anyways, here's a shoulder lift I hit a month or so ago... absolutely loved it

Superset 5 sets
Barbell Military Press- 20 reps
Lying One Arm Side Lateral Raises- 8 reps

Triset 4 sets
Arnold Presses- 12 reps
Cable Front Raises- 12 reps
Cable Lateral Raises- 12 reps

Superset 4 sets
Upright Rows- 12 reps
Full Lateral Raises- 12 reps

Superset 3 sets
Full Frontal Raises1- 10 reps
Rear Delt Flyes- 10 reps

Abs Circuit 2-3 times
30 Knee Crunches
20 Leg Raises 
30 Flutter Kicks
60 Second Plank
30 Cross Crunches 
20 Bicycles
20 Heal Touches


This lift should get your delts pretty good. Keys to this lift...

• Maintain high intensity. I know this is a lot of stuff but don't let that make you start dragging. Keep rest in between sets about a minute and most importantly PUSH YOURSELF!!!
• Don't rush through the reps... Good form at a slow to medium pace is ideal. 
• Get all the reps. You're not cheating anyone else, you're only cheating yourself. 
• Stretch out well before lift to avoid injuring rotator cuffs.

On a final note, it has been brought to my attention that some girls actually view this blog and are wanting to get in the groove of things for the new year (and of course work towards that spring break body that every guy loves to see on the beach). Due to this, Michael and I will work on some stuff we can throw at you ladies. Tomorrow he comes back from Canada and I am cleared to hit the weight room again. We will discuss some things and start incorporating lifts/fat burner workouts for girls to follow on a daily basis. Also, if anyone wanted an individual workout plan feel free to contact Michael and I at themuscleinsider@gmail.com or follow our twitter @Muscle_Insider_. 

Enough reading, hit the gym and #GetFit

Supplement 101

After a 10 minute job on some snow, I felt like pushing the pace on my 400 meters of lunges this fine morning. I decided to add a little variety by alternating every 10 lunges between going forwards and backwards. Rationalization behind this was that when doing lunges backwards, a good reach can activate those hamstrings and glutes which will help prevent me from becoming uneven. Like I said in Monday's post, if you aren't touching the ground with your knees then you aren't going deep enough. 

I wanted to talk about supplements since I know there is a lot of confusion out there on what to take and what does what. Supplements can play a large role in helping you achieve your goals and today's Christmas money can help you buy them. 

Protein: Without adequate protein, your muscles won't grow- simple as that. Protein shakes are great for quick on-the-go stuff or meal replacements. Protein bars nowadays tend to be more like candy bars, so I don't really mess with those. Whey protein is what both Ashton and I take. It is a great, and safe form of protein that gets you those necessary nutrients. Soy protein has hormones in it, so for guys I would stay away from it unless you want slightly elevated estrogen levels. Casein protein is a slower-digesting form of protein which is generally taken before bed. 

BCAA's: Branch Chain Amino Acids whether in powder or capsule form are taken to aid in the recovery process. Amino acids are the building blocks of proteins and as a result they help in the rebuilding of muscle tissue and all that good stuff. 

Creatine: There has been a long standing debate on whether creatine is harmful or helpful. I will let you research and develop your own opinion. This link provides great info: http://www.bodybuilding.com/fun/dimaggio2.htm 

Pre-Workout: Pre-workout supplements vary in effectiveness from person to person. Personally, I don't use pre workout before every lift, because I don't want to become "dependent". Take this word with a grain of salt, because pre workout isn't truly dependent, but some people who use it for every single lift, every singly day can't seem to get as self-motivated after awhile. For those lifts when I want to get a stupid pump like arm day, or maybe on leg days when I am a little tired- pre-workout does the trick. Personally, I take Optimum Nutrition pre workout.

There are so many shady products and brands out there. Rule of thumb: if you see the word 'hardcore' in the title of the product, then odds are there are a very large number of unregulated ingredients in that product which you shouldn't be ingesting. Two brands that I've grown to use regularly are Optimum Nutrition and MusclePharm. 

If you have any further supplementation questions, then shoot us an email at themuscleinsider@gmail.com or comment on the blog directly. Follow us on twitter @muscle_insider_ 

Read it, spread it, and #GetFit

The Great White North

International Terminal. 1.5 hour delay. Tired and Hungry. That pretty much summed up my Sunday night.

Traveling during the holidays is always stressful, but when things are out of your control sometimes you just need to let it go. So despite my less than enjoyable Sunday night, I am happily hanging out with my family (both immediate and extended) up here in Canada.

For the next four days I am faced with a dilemma: 3+ feet of snow, no gym access, and -10 deg weather (Celsius of course).

Creativity and adaptability are two characteristics that are a must when it comes to working out.

As a general warm up, I went on a 1 mile walk with the fam. Though this may not seem like much, walking on shifting snow in boots causes some of those stabilization muscles you aren't used to using to become active. After that I decided to pull a page out of Cory Gregory's book and lunge for a desired distance. In this case, I chose 400 meters which is no joke. 13 minutes later and my quads are pumping with blood along with some tired hamstrings and glutes.

Three rules to follow when lunging:

1. Make sure those knees are touching the ground so that each leg muscle is utilized.
2. Don't help yourself by pushing off your legs with your hands. Keep them elsewhere!
3. You can stop to catch your breath, but don't cheat by walking in order to shorten the distance you should be lunging.

Dripping sweat outside when the weather is well below freezing was a new feeling for me. So I hustled inside and hit an intense circuit to keep my heart rate up and ride the metabolic boost as long as I could. 

Circuit: 

30 push-ups

15 ab wheel extensions

20 body-weight skull crushers

20 body squats
Once you've completed all these exercises one time... go back and do them again... three more times

For those of you who can make it to a gym today, hit the chest workout posted in yesterday's blog and we will provide another workout for you tomorrow. If you're up for it, go ahead and try what I did today. 

Don't let the holidays squash the gains that you have begun to make. Enjoy the holiday cookies grandma makes, but overindulgence isn't the answer. 

Stay motivated and #GetFit

8 Week Goals

So it's the fourth day in a row I haven't lifted and I feel absolutely terrible. Thursday, I got nose surgery (nose broken in four places, including deviated septum). Since then I have spent my days lying around, watching Netflix movies, and sleeping like a baby. Though I enjoyed the downtime for the first day and a half or so, since then I have just been miserable.

Doctor said I am out until Friday and I am counting the days. My point being from all of this, be thankful for your health. If you're able to get out and hit the gym or be active, go do it! There are plenty of people who are born with disabilities and as much as they would love to, they are not physically able to go out and maintain a healthy lifestyle. God gave you your bodies and your health for a reason, don't take them for granted.

Anyways.... These off days I have set my goals for the next two months:

• Be able to bench 275 pounds
• Drink only water throughout the day every single day to maintain a healthy lifestyle (no soda)
• Squat 300 pounds
• Work on abs EVERY single day I am in the gym

These are all reasonable goals for myself that I plan on reaching.

Even though I am itching to get back in the gym and am not able to lift yet, I will still post a killer chest workout for all you people who hit chest every Monday

Incline Bench- 5 sets 6 reps, last set burnout

Flat Bench Dumbells- 5 sets 6 reps, last set burnout

Machine Presses- 5 sets 6 reps, last set burnout

Finish up with 100 push ups 

Abs Superset- Frozen Crosses 45 seconds X  Russian Twists 50 reps (3 sets)

Keys to this workout

• keep rest in between 45 seconds - 1 minute
• push yourself to go as heavy as possible, but still get every single rep
• on burnout sets go for at least 20-30 reps

 So go out there and set goals for yourselves. Before I let you all go, I just want to reiterate on my second goal. Only water. Drinking only water benefits us in ways we don't even realize. A few ways it helps you...

1. boosts metabolism
2. burns more calories naturally
3. energizes muscles... also helps muscles repair faster and more efficiently after a killer lift
4. good for organs

You would not believe the amount of sugar that is in soft drinks these days. Cutting out soda of your diet can substantially help you achieve your fitness goals. Anyways, just keep all this in mind.

#GetFit

Off Days

(present day, no workout/no pump)

So it's off day, you thought it would never come. All that hard work and torture you have been putting your muscles through has come to a one day hiatus. So what to do with that two hour segment of time that you usually dedicate to going to the gym? Goal Setting.

Goal setting can be just as important as the actual work you put in at the gym. If your energy and dedication isn't being concentrated towards what you want to achieve then it is essentially wasted. Now is a better time than ever to address goal setting seeing as the new year is coming up.

Here are a couple tips on goal setting that I have learned and acquired from over the years:
1. Put it on paper- it needs to be something you look at every day.
2. Tell a close friend or family member- someone needs to hold you accountable.
3. Make it realistic- these are goals, not dreams. That being said don't make it too easy.

Positivity is key! A positive outlook can change the way you live. I don't want to get too philosophical or sappy on you guys, but if you truly believe you can achieve something your odds of success are exponentially better.

That being said, I want everyone of our readers/followers to hold me accountable for my goals as well. I like to break my goals down into smaller segments than just a year so here are my 2-month goals:

1. Get up to 180 lbs. while maintaing a sub 9% BFP.
2. Get squat above 315 lbs.
3. Increase width of abs
4. Increase incline bench press to 225 lbs.
5. Never take more than 1 consecutive day off from the gym.

Comment or send us your 2014 goals and we can help you achieve them! As always- read it, spread it, and most importantly #GetFit

Leg Destruction

To all of our followers/readers: Happy Hump Day- now let's destroy those legs of yours.

Before I post the workout, I want to spend some time harping on the importance of range of motion. This concept can and should be applied to every muscle group, but it relates to legs the most. Without getting too deep into the anatomy of the human body, the upper leg as far as we are concerned consists of the quadricep and the hamstring. 

If you are doing squats and choose to only go half way, not only are you deceiving yourself of your true strength, but you're putting a majority of the stress on your quadricep and not hitting your hamstring equally. If there is one thing that no weight lifter wants to be described as it is "uneven." Beyond just the visual aspect, if your quads are taking all the stress without any help from the hamstrings, your hamstrings won't get stronger and as a result may be at higher risk for injury. 

So please, whether it is leg press, squats, or any other compound movement, swallow some of your pride, drop the weight a little, and get that full range of motion. You will be thanking me soon enough, I promise you that!

Now to what we have all been waiting for:

Superset- 5 sets, 10 reps each leg
Barbell step ups X rapid high knees (using a box)

Superset- 5 sets, 12 reps
Leg Extension X Leg curls 

Superset- 4 sets X 10 reps each leg
DB Lunges X jump rope (45 sec.)

Burnout- 3 sets
Leg press

The high knees and jump rope incorporated into a leg workout are new concepts for those of you who have been following us. The idea behind this is to work those fast-twitch muscle fibers opposed to just the slow-twitch muscle fibers that tend to take on the bulk of the workload when you're working those legs with heavy weights. 

As always, if you have any questions or comments either email us at themuscleinsider@gmail.com or comment on the blog itself.

Read it, spread it, and most importantly #GetFit

Good Things Come to Those Who Wait

The buzzer goes off "beeeeeeep", and I know that it is go time. I tap gloves with my sparring partner and immediately go to work. Now three minutes might not sound like a long time, but when you find yourself in the ring after 5 rounds, it seems to last forever. One minute left in the round and my heart is pounding. My head being hugged by my Everlast headgear, shoulders burning from the countless jabs and combos thrown throughout the round, and sides getting torn up with body shots, I fight through it.

Dedication... Just a simple word but it takes you a long way.

Today's lift

Close Grip Bench Max Out- 20, 12, 5, 5, 5, 3, 3, 3, 2, 1

Superset (5 sets): 
Flat Bench Dumbells- 8 reps

Incline Bench Dumbells- 8 reps

Superset (5 sets): 
Seated Cable Presses- 20 reps

Push-Ups- 20 reps

Abs Superset (3 sets)
Ab Wheel- 15 reps

Jump Rope- 100 jumps

After this workout you should feel damn near the size of the Hulk.

If there's one thing I have learned from boxing it is the classic saying "Good things come to those who wait." You always have to remember, Rome wasn't built in one day. When you're in the gym, don't be discouraged if you aren't getting the weight you desire to get or if you look in the mirror and aren't satisfied with what you see. Instead, let this make you hungry to get better. Each and every day. Whenever you feel like giving up, in-vision what you want at the end of the day. Set goals for yourself. After four weeks of these workouts (at least 3-4 days a week, preferably 5 days a week), I GUARANTEE that you will see noticeable results. Six to eight weeks and other people will be shooting you funny looks due to the drastic difference they see in your body. Before you know it, you'll be addicted.

#GetFit

    

                                         Left side: 17 years old

                                         Right side: present day, 19 years old

Seize The Day

Monday morning at 4:47 am and I am walking towards the best sight in the world- the gym doors. 

Unfortunately, I am not about to train just yet considering I get to work a 5-10 shift. Notice I said "get to" not "have to" because being employed is a blessing not a burden. 

Though the 5am shift isn't my typical one, whenever I am given the option to cover this shift I love to take it. Many of you may be wondering 'Why the hell would you enjoy having to set your alarm for 4:15?' The answer can only be properly given by you seeing what I see looking out these double doors. 

These people wake up every morning hungry to get better, and that is how everyone should live life. People wait in their cars for the opener to unlock these front doors so that they can wreak complete havoc upon their muscles and then go put in a full day at work; talk about dedication.

Now to today's workout:

Wide grip pull ups (add weight if needed)

9, 7, 5, 3, burnout 

Seated Row

9, 7, 5, 3, burnout 

Close grip pulldowns 

15, 7, 5, 3, burnout 

Superset- 1 arm row X DB pullover

9, 9, 7, 5, 3

After this back workout, you should feel like a complete monster. These reps will do the job and then some, but don't let them constrain you. Everyone has gotten that feeling at some point or another, where that song comes on and you are ready to go bezerk! So say you're on that set of 3 and you're feeling good, go ahead and knock out those extra 2 reps. 

My message I want to get out on this lovely Monday morning is to "Seize the Day!" Carpe Diem!

You woke up this morning with perfectly functioning muscles, regardless of whether you're sore or not so go out there and utilize them!

#GetFit everybody

Full Body Attack

For many, Saturday morning is the first chance to sleep in after a brutal Monday to Friday, 9-5 week. I'm not here to tell you that you shouldn't reward yourself after a full work week. By all means, sleep in that extra hour or so and eat a healthy breakfast without having to rush off to work or sit in traffic for an hour. 

I'm here to motivate you to not use the weekend as an excuse to lounge around and eat like crap without being active. Here's the workout I just got done doing:

500 rep madness- 10 exercises, 50 reps each

Push-Ups

Box jumps

Pull-Ups

Crunches

Body Squats

Toes to bar

Chin Ups

Jump Squats

Bench dips 

Ab wheel

Complete all 50 reps of each exercise (in as few sets as possible) before moving onto the next. This helps "keep the burn" and maximize the activation of the designated muscle fibers. 

Don't let the number 500 scare you away! Grab a jug of water, set your mind to it, and prepare to feel accomplished after conquering this workout.

There will be no shame in sitting down for a few hours to watch college football after smashing through 500 reps!

Quit using the weekend as an excuse and get out there and #GetFit

One additional thought- if you guys/girls who are reading this blog and following the workouts want to take pictures to track your progression, feel free to send them to us. We would love to post them and help motivate others. Who knows, you could be someone's reason to get off the couch and change their lives forever.

It's ARM DAY thank you God

Arm Day. My personal favorite.

I'm not going to write much today, but I expect you guys to go out and kill this workout for us: 

Arnold Straight Bar Cheat Curls- 10, 8, 6, 4, 20

Skull Crushers- 10, 8, 6, 4, 20

Hammer Curls- 10, 8, 6, 4, 20

Straight Bar Push-Downs- 10, 8, 6, 4, 20

Quad Set (4 things back to back to back to back)- 4 sets: 10, 8, 6, 20

Incline Curls

Rope Push-Downs

Preacher Curls

Dips


Abs Triset (back to back to back)- 4 sets

Front Plank- 45 seconds

Side Plank (Right arm on ground)- 45 seconds

Side Plank (Left arm on ground)- 45 seconds

Earlier this morning when I was doing this workout I found that at first I wasn't enjoying it as much as usual. Since the first 4 things are by themselves (not part of a superset, which is typically how arm day goes for me), I felt like I wasn't getting as much out of it as I should have been. Even so, I pushed myself to do the heaviest weight I could and still get all the reps, taking only a one minute break in between each set.

After my first set of the quadset, I realized just how wrong I was. I thought about it, and then it made sense: the first four things were there to go heavy, which is what gives your arms mass at the end of the day. It also caused a lot of fatigue in my biceps and triceps, making it that much harder to complete the quadset, which was the highest intensity part of the lift. After four sets of this brutal punishment (pushing myself to the limit of course) I could barely move my arms. That is how I knew I had completed a successful lift for the day.

As always, if there are any questions about the lifts shoot me and my partner (Michael) an email or leave a comment on the page. Hope you guys enjoy.

Now get off your phone or computer, get your butt to the gym and #GetFit

"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength." -Arnold Schwarzenegger

It is no secret that Arnold Schwarzenegger was and still is one of the most influential people when it comes to the world of fitness. Though not everyone strives to have Arnold's dominating physique, there is still much about him that should be respected. Atop that list is his unmatchable self-discipline. From nutrition to training, he was militant in his preciseness for perfection. The average joe may be wondering "Well, why would I need to be that self-disciplined? After all, I'm not training for a bodybuilding contest." True, but to a certain degree. Self-disciple is a sliding scale and when it comes to getting fit you want to shoot for the halfway mark at the very least. I am not saying you have to monitor every gram of protein, carbs, etc. that enters your body, but at the very least you should shoot for 70%+ of your meals/snacks to be mostly healthy. What many people tend to fail to acknowledge is that achieving the ideal body, whatever that may be to you, is 70% nutrition and 30% training; "Eat clean and Train Dirty" is the expression I believe.

Getting fit may be a fad to some, but I want to help make it a lifestyle. Take it from me, adopting a fit lifestyle has immediate and long-term benefits. In today's fast paced world, it is easy to get in a rut and simply go with the flow. Getting fit, whether it is through power lifting, running, CrossFit, or even just a morning walk, can increase your energy levels, raise your self-image- hell it can even increase the length of your life! Kind of tough to say no to that.

We made this #GetFit blog, Ashton Kelly and I (Michael Somerville) to try and do a few things- offer insight and tips on lifting, eventually provide workouts for our followers, and ultimately inspire and motivate anyone and everyone willing to listen. So please, if you know anyone into fitness or who wants to acquire a more active lifestyle, have them check out the blog. Comments are much appreciated.

Get out there and #GetFit

LEGS

Bio
Name: Michael Somerville
Height: 5' 11
Weight: 174 lbs.
BFP: 8.4%
Hobbies: Lifting weights, playing FIFA, hanging with my dog

Today's lift will smash your legs and give you an anabolic boost that is out of this world. Start off with some good dynamic stretching to get those legs nice and loose and full of blood. 

The 5-5-5 method should be new to most if not all of you. Do your first five reps with your feet only an inch or two apart, next five reps shoulder stance apart, and the last five with your feet as wide as you can go.

An important thing to remember is to get some good depth so that both quads and hamstrings are equally activated. The rest of the workout is straight forward. Those drop sets should leave you with a nice wobbly leg feeling as you attempt to get back to your car without getting too many stares. 

Remember, friends don't let friends skip leg day.

Go hard, lift heavy, and #GetFit

Shoulders

Bio
Name: Ashton Kelly
Date of Birth: April 24, 1994
Height: 6'4"
Weight: 178 lbs
Hobbies: Lifting weights, boxing, relaxing with friends and family, watching movies

Waking up this morning I knew I was in for a brutal 24 hours. Two cumulative finals tomorrow and a full schedule of classes that I had to attend throughout the day. As I crawled out of bed and hopped in the shower I thought "God give me something to make today bette...." And then my train of thought came to a halt. I had just remembered today is shoulder day.

Shoulder day? My day just got 100% better. As I made my daily four egg breakfast, I whistled thinking of how great the day would be. After this, I scarfed down my breakfast and knew it was time to hit the books.

Time- 8:00 p.m. This is what I had been working towards all day. My reward had finally come. As I arrived to the gym and dapped up Michael Somerville, I looked around and thought "It's good to be home." Chugging the last of my pre-workout I grabbed a seat on a bench by the dumbells and said to myself "Work time."

Seated Dumbell Press
4 sets of 6 reps

Arnold Presses
4 sets (10,8,6,6)


Barbell Upright Rows
3 sets of 10 reps

Superset
Dumbell Lateral Raises
3 sets of 10 reps

Dumbell Bent Over Lateral Raises
3 sets of 10 reps

Abs Triset
3 sets
Planks- 45 seconds
Weighted Crunches- 20
Russian Twists- 50

When working out your shoulders there are numerous factors that are always in play, and you must keep them in mind at all times. First off, the stretch before the lift. Your rotator cuffs are precious. Due to this, before you hit a lift on shoulder day make sure you stretch your arms and upper torso out for a good 3-5 minutes at least. This will substantially help prevent injury. Personally, I like to stretch out and then grab a five pound plate in each hand and move my arms around a good bit. It's important to get the blood pumping to your arms and shoulders, and this will wake up any muscles that you will be needing throughout this rigorous workout. Second, slow and steady wins the race. What I mean by this is don't rush through your reps. Don't get me wrong, keep the intensity of your workout high. Breaks in between sets should be between 1-1 1/2 minutes at most. The reason for this being higher intensity = better results and more fat burning, essentially getting you more ripped up. Back to the reps though, it is better to get good form and go slowly then rush through your sets with mediocre form. Even if you have to go down in weight a little bit, it is important that you try to go at a medium speed and that you get almost all, if not all the reps.

All this being said, you should be good to go. As always feedback is greatly appreciated. Let us know how you like the lifts and email us any questions or concerns you may have. If you're into social media then follow us on twitter or instagram @AshtonKelly10 @mgsomerville 

Keep grinding and #GetFit

Video Below: Myself doing Arnold Presses. Check the form.

Chest and Back

#CaseOfTheMondays

Yesterday at 6:30 AM my alarm goes off... Beep, Beep, Beep.

Look out the window only to see that it is pouring rain and my phone tells me it is 30 degrees. Luckily for me I was blessed with the great fortune of having my computer information systems final at 8 AM that morning. So I walk to campus in the pouring rain, dominate my final, and walk back in what seems to be an even more torrential downpour.

For most students out there, the logical next step would be to reward myself by taking a nap or just laying around seeing as it was a cold, rainy, and overall dreary day. If I said I didn't consider it I would be lying to you. So a few seconds passed by and I thought to myself....FUCK THAT! Let's lift.

30 minutes later I am at the gym with Ashton, pre workout pumping, ready to tackle this beast of a workout:

Superset- 5 sets w/ 1 pre-exhaust set (30- bench press only)

Bench Press: 5 X 10
Wide Grip Pull-Ups: 5 X 10

Superset- 5 sets

Incline DB Press: 5 X 8
T-Bar Row (or Barbell row): 5 X 12

Superset- 6 sets

Seated Cable Rows: 6 X 12
DB chest flyes: 6 X 12

If there is one number in particular that stands out for this workout it should be that very first number: 30. Who on earth wants to do 30 of anything? Well to get crazy results, you have to do crazy things. This pre-exhaust set does a couple of important things: pumps a ton of blood to the corresponding muscles as well as amplifying the results the next 5 sets will provide for your beloved pectoral muscles.

Although after those 30 reps I felt as if my chest mass was comparable to Arnold Schwarzenegger himself, it made those next 5 sets extremely humbling. I don't want that to be misconstrued as a negative thing though, because the humbleness that I have attained due to working out has been one of the best things ever.

How many people do you know that could use a double dose of humbleness? I would be willing to bet that you could each name quite a few. There is absolutely nothing in this world more humbling than knowing that all that was standing between you and achieving a rep was gravity.

The important thing to remember in all of the workouts we post is that as long as you are giving it your all and not going too light, the important thing is to get the reps! Every rep is better than one that isn't attempted. Don't be afraid to fail!

As always, feel free to comment and let us know your thoughts. If you like the direction these workouts have been going and want customized workouts or meal plans shoot us an email at themuscleinsider@gmail.com

Get out there and #GetFit

Leg Day

"Just because you are struggling does NOT mean you are failing. Every great success requires some kind of struggle to get there." -anonymous

When looking at the title of today's post, I can already tell that some people will cringe just thinking about it. Leg day... It can be your best friend or your worst enemy. 

Taking a glance or two at a body builder, it becomes apparent that these people treat their bodies as temples. From head to toe, power is reflected and anyone that is looking can't help but be a bit intimidated by their absurd features. Now, as my lifting partner (Michael Somerville) already said, this blog is for anyone at all trying to better themselves. Therefore, I believe it would be a fair assumption for me to say that most people reading this aren't necessarily striving to become body builders. At the same time, we all have our own personal fitness goals. Whether it be to get huge, or simply lose a dozen pounds of unwanted blubber, we all have something we strive for. 

When I first began lifting consistently, I was just another lanky little high schooler. Due to this, I figured the best way for me to bulk up would be for me to focus on my upper body. I was wanting the attributes that every guy wants on themselves. I had a burning desire for things such as bigger arms, a fuller chest, a wider frame, and the list goes on. For months my lifts consisted of simply upper body workouts (now workouts that I realize were actually counterproductive at the time, but I'll get to that later down the line). After lifting for about a year or so in high school and then taking a four month break due to injury, I came to a realization. My upper body did not look proportional to my legs. I ignored this for about another year until it just got out of hand. Now, I'm by no means saying that I'm a huge guy or anything, and to say that I was looking freakish would be a gross exaggeration, but still. Something had to be done.

The more research I conducted and the more people I talked to I was led to believe that I had committed a major error in the art/sport of weight lifting. I was enlightened by numerous people that first off, more than half of an individual's testosterone is located in the lower body. Due to this, working your legs releases that testosterone and naturally makes your upper body bigger and stronger. Secondly, if you're planning on lifting for the rest of your life you should aim to hit ALL parts of your body for the simple reason that you want to look like a proportional human being. If you ever are feeling down about leg day and are wanting to skip it keep these things in mind 

-Having a strong lower body complements your upper body, making you look more powerful overall

-Doing legs naturally makes your upper body bigger due to the testosterone boost (which also is said to help you get a better pump)

-For the guys, come on, ladies like nice legs and apparently a nice butt as well 

-Finally, and my personal favorite.... Leg day is only one day. If you're really itching to do upper body you have the whole next day to get in the gym and kill it. This will also motivate you to make sure you're back in the weight room the very next day

All these things being said, don't be that guy that skips body parts because it WILL catch up with you eventually and remember "Friends don't let friends skip leg day."

Now go out there and #GetFit

Today's lift (technically yesterday's lift, sorry for the late post)

SQUATS 

-6 sets 6 reps, 7th set burnout as many reps as possible

DUMBELL LUNGES 

-6 sets 6 reps, 7th set burnout as many reps as possible

HAMSTRING CURLS 

-5 sets 10 reps

LEG EXTENSIONS

-5 sets 10 reps

For these lifts I would suggest going as heavy as possible on the lifts with low reps, assuming that you can still get the suggested amount of reps. For burnouts shoot for a weight that you can do for at least 20-30 reps. Try to limit rest in between sets from 60-90 seconds. 

#GetFit