#GetFit Snow Day Edition

Snow day chest and triceps:

25 regular push ups

25 dips on a chair

25 wide grip push ups

25 dips on chair

25 triangle push ups 

25 dips on chair

25 incline push ups (feet up)

Complete 3-4 times

Ladies: 

10 push ups

15 body weight squats

30 mountain climbs

10 wide grip push ups 

Complete 4-5 times 

Now if you live in Georgia, I hope all is well with you and the snow. This being said though, just because there's a blanket of white outside doesn't give you an excuse to slack off. Personally, I've hated being cooped up. These circuits should not only provide you a sufficient workout, but it will help change things up for your body. The way to break a plateau is muscle confusion, and alternating between weights and body weight exercises is a great way to shock your muscles. 

Have a great day and #GetFit

Time Crunch Shoulders

With classes being in full swing and recently acquiring a second job, time management is definitely the name of the game. I am not trying to pawn off my schedule as being more hectic than anyone else's; I just wanted to give some background to my day-to-day life to give what I am about to say some validity.

Ashton used a quote in the previous post (check it out if you haven't) that I really wanted to harp on in today's post. 

"If you truly want to do something, you'll make time for it". 

How often have you avoided writing an essay so that you could watch your favorite television show? If that number isn't in the double digits then you are lying. How about skipping studying to go out with your friends? Been there done that. How about delaying homework to get in a leg workout? Yeah I didn't think so.

Too many excuses are thrown around in an attempt to justify not getting off your ass and bettering yourself. It needs to end now! We aren't providing you with workouts that take 2-3 hours out of your day to complete. We realize the hectic lives that people live nowadays and as a result we post workouts that should take a very reasonable amount of time: 40-60 minutes.

Today's Time Crunch shoulder workout should only take you 30 minutes to complete, so absolutely no excuses are possible to get out of this one. Intensity will be high with less rest than usual, but the burn will be awesome!

Tri-Set 

Incline Arnold Press: 5 X 10

Cable Rear Delt Flys (single arm):

 5 X 10 

DB Shrugs: 5 X 15

- Rest only after completing one set of all 3 movements (60 sec. rest MAX)

Tri-Set

Strict DB Lateral Raises: 5 X 10

Reverse Crunches: 5 X 30

DB Rear Delt Flys: 5 X 12

- Same rules apply for rest

- By strict I mean absolutely no swing whatsoever 

You should leave the gym with a pumped up set of rounded boulders and some extra time on your hands as well. 

Ladies:

DB Military Press 4 X 10

DB Lateral Raises 4 X 10

DB Front Raises 4 X 10

DB Rear Delt Flys 4 X 10

Crunches 3 X 30

Leg raises 3 X 20

Toe touches 3 X 25

- Complete all sets of a given exercise before moving on to the next one

#GetFit doesn't come without effort on your part. Muscles don't just pop up over night and stomachs don't flatten at the snap of your fingers. You need to be relentless in your pursuit of a better, healthier, sexier you. 

If you feel what we have been providing in our previous posts are too lengthy of a workout for your schedule then send us an email at themuscleinsider@gmail.com and we would be more than happy to set you up with a custom workout schedule.

Arms Arms Arms

Waking up this morning was a bit rough. After working 24 hours in the past two days (Saturday and Sunday), the struggle was real. Some of the biggest battles I seem to fight these days are against my alarm clock, but lucky for me I won this one.

"Beep beep beep", alarm rings and I'm up. 

My schedule today:

Surgery follow up: 8:00-9:00

Gym (legs): 9:30-10:45

Class: 12:00-5:30

Gym (arms): 7:00-whenever I feel like it

My mom always preached to me "If you truly want to do something, you'll make time for it. "

Straight bar curls- 30, 8, 8, 8, 8

Straight bar push downs- 30, 8, 8, 8, 8

Superset

Hammer curls- 12, 12, 12, 12, 12

Preacher curls- 8, 8, 8, 8, 8

Superset

Nose breakers- 8, 8, 8, 8, 8

Cable kickbacks- 15, 15, 15, 15, 15

Concentration curls (heavy)- 6, 6, 6, 6, 6

Bench dips (5 sets)- until failure 

Ladies:

Straight bar curls- 12, 12, 12, 12

Circuit: 3 times 

Dumbell curls-15

Mountain climbs- 50

Cable kickbacks- 15

Bicicyle crunches- 50

Push ups- 10

Have a hell of a day ladies and gentleman 

A Week In Review

I hope all of #getfitfam is thoroughly enjoying their rest day on this Sunday. As we get another day closer to Spring Break, it is important to assess where you are in the process of achieving your ideal body. Honesty is key when it comes to self reflection.

Have you been strict enough with yourself when choosing meals? Have you busted your ass in the gym? Have you been getting adequate sleep and water? These are all questions you should be asking yourself. 

Motivation is a key factor to success and it can come from a number of different sources. It can come from a friend, a family member, even watching a movie or YouTube clip, but at the end of the day you have to have a drive within yourself to want to achieve your goals. Without this internal hunger, you won't be able to conquer lifes various challenges that are thrown your way. 

I know we have addressed goal setting in a previous post, but I'd like to very briefly touch on it once again. Getting fit is the overall message we are trying to promote with this blog, but that doesn't mean you can't set specific goals for yourself. Being specific and putting them on paper are two of the absolute best ways to help you reach those goals. Personally, I have written my top 3 goals on my mirror in Expo marker. It guarantees that every morning when I wake up, I see my goals and it jump starts my mind into planning my day around the idea of aiding the success of my goals. 

So today while you are watching tv or playing FIFA, pour yourself a glass of water instead of grabbing that soda- you'll thank yourself in the long run. 

Healthy bodies yield better lives. #GetFit

Saturday Switch Up

Normally, Saturday is 500 rep madness, but today will be a little different because my new motto is: train legs harder than any other body part. If you're able to walk without a waddle after your leg workout, you've made a mistake. 

Squats: 10 x 10 (adding weight)

Calf raises: 5 x 25

One legged leg press: 5 x 12 each leg (see Instagram video)

Any other calf exercise: 4 sets until failure 

Remember: the best way to get a big upper body is to destroy your lower body (due to the testosterone boost)

Ladies: 

Squats: 4 sets, 10 reps

Lunges: 4 sets, 10 reps

Calf raises: 4 sets, 25 reps

Superset 4 sets

Plank 30 seconds, Russian twists for 50 reps

Have fun crawling out of the gym today #GetFit

Boulder Shoulders

Not many things compare to the intimidation of a huge set of traps. So today's workout will have you shrugging your ass off along with hitting the rest of your shoulder. Here's what we're working with:

Superset: DB Military Press (4 X 12) X DB Shrugs (4 X 15) 

- Really focus each rep of shrugs and get a good squeeze to further target your traps 

Superset: DB Lateral Raises (4 X 8) X DB Frontal Raises (4 X 8)

- Don't swing, control the weight!

Superset: DB Rear Delt Flys (4 X 12) X Machine Shrugs (4 X 20) 

Burnout: 1 min. of nonstop DB Lateral/Frontal Raises 

LADIES: We have a shoulder workout for you as well, but don't worry this circuit won't make you big and bulky. The movements are strategically set up to tone those shoulders while increasing your endurance strength. 

Grab a 10/25/45 lb. plate 

-Depending on your individual strength level 

With that plate you have 4 rounds:

15 Overhead Presses

15 Front Raises

50 Russian Twists

15 Weighted crunches 

THEN

Grab 5/10/15 lb. set of DB's

You have 4 rounds of:

12-15 Lateral Raises

12-15 Rear Delt Flys

20-30 Shoulder Press

Believe me when I say that you will hate me tomorrow morning, but love the results. 

Everybody bust your ass today! Go out #GetFit and help motivate someone.

Back Wreckage

Today's agenda

Guys: 

1 arm dumbell rows- 20, 15, 10, 6

Wide grip pull ups- until failure

Dumbell pullovers- 20, 15, 10, 6

Wide grip pull ups- until failure 

T bar rows- 6, 6, 6, 6

Wide grip pull ups- until failure

Abs superset

Ab wheel- 15 reps x 4 sets

Jump rope- 100 jumps x 4 sets

Ladies: Circuit (do 5-6 times)

Chin ups- 10 reps (get somebody to hold your feet if necessary)

Mountain climbers- 50

BB Rows- 10 reps (pinch shoulder blades together) 

Russian twists- 50

Calf raises w/ 25 lb. plate- 30

Double crunches- 25

Nothing too cute about today's workout. Simple and to the point- every angle of the back will be hit and you'll know it come tomorrow morning. Remember to get that good squeeze every rep to maximize gains.

Ladies, this circuit should get your heart rate jumping out of the roof while also getting those back muscles involved. 

As always, enjoy and #GetFit

Pec Blast

What better way to celebrate making it to the halfway point of the week than by blasting your chest today? The answer is that there is no better way. Recently while reading up on chest growth and various exercises to boost chest growth, I came upon a statistic that said incline chest press hit 91% of the pec. So let's make those pecs go from collar bone to sternum and ravage today's chest session. Here is what we've got today:

Superset: 6 sets

Incline Bench Press X 6-8

Chest Flys X 20

Superset: 4 sets

Incline Hammer Strength Press X 10

Incline DB press X 10

Superset: 3 sets

Incline Bench Press Machine X 8

Elevated feet push ups X Burnout

Ladies, here is what you've got today.

10 push ups

20 crunches

10 dips 

20 reverse crunches

10 body squats

20 double crunches

Repeat cycle 5 times

Every cycle make sure you're within 15 seconds of however long it took you to complete your previous set. If you don't make it inside those 15 seconds then go ahead and add another set. It's amazing what you accomplish with incentives.

Highlights of today's workout will be posted on out Instagram @muscle_insider_

Bicep/Tricep Shocker

When working out the arms, people tend to overlook the fact that the arm consists of approximately: 2/3 tricep and 1/3 bicep. This is why when many body builders work their arms, they believe that working every single angle of the tricep is essential. Arms are one thing that I have noticed plateau on me more than anything else. To get consistent arm gains you must "shock" or "surprise" your arms by constantly switching things up. 

Bicep/Tricep "Shocker"

DB tricep extensions- 20, 6, 6, 6, 6 (keep elbows in)

DB bicep curls (count to six on the way down)- 8, 8, 8, 8, 8

Triset for 3 sets

Nose breakers- 10

Close grip bench- 10

Bench dips- 10

Superset for 3 sets

Straight bar curls

Reverse straight bar curls

(Get between 8-12 reps each set for this superset)

Cable kickbacks- 12, 12, 12, 12

28 method bicep curls for 3 sets (barbell, dumbell, or any machine)

Abs 3 sets

Ab wheel- 15 reps

Russian twists- 50 reps

Plank- until failure 

This should get you a nice looking pump before work, school, or wherever you happen to be going today. 

Ladies: 

For arms this week to change things up, I figured a good boxing workout could do wonders. During boxing you work your entire body, and for girls it can especially tone your shoulders up a little and get rid of any fat you have on your arms (especially the back of your arms). Both the school gym I go to and LA Fitness have about a dozen bags, and will supply you with gloves if you ask them. If you can't access any of this for some reason, go back and look up a previous arm post. 

Anyways: 

Throw punches on bag for 2 minutes straight (1-2 combos are easy if you don't know what you're doing). Keep your arms up the whole time. 

After two minutes do 50 jumping jacks. 

Repeat 4-5 times. 

If these are too easy for you, throw in a dozen push ups after each set.

As always let us know how you like it. Feel free to email us and follow us on Instagram at muscle_insider_. We will be posting workout videos throughout this week.  

Monday Madness: Leg Edition

Monday, the first day of the week, and unilaterally hated by all, but maybe not as much today. For some of you, today is a day free of classes or work courtesy of MLK Jr's birthday. If you aren't part of this group then I am very sorry and I hope you have a good day.

My mind set has always been the same on Mondays- lift anything but chest. Why? Isn't it international chest day? It is exactly for this reason that I don't lift chest on Monday. Nothing is more annoying then walking into a gym ready to demolish your pecs only to find that every single bench is taken.

With all that said, today is leg day! Now that you've been sufficiently let down, it is time to get your mind right and embrace that today you will demolish a great leg workout and reap several benefits from it. So let's get to the workout:

Heavy Back Squat: 5 X 20

• Although the reps are slightly higher, that doesn't mean you get to skimp on the weights
• You've got to lift big to get big!

BB or DB lunges: 4 X 20

• These can be done in place or covering distance
• Make sure to stay upright and activate that core

Calf Raises: 5 X 20

Hamstring Curls: 5 X 20

• Do these on a machine that isolate each leg, unless the one at your gym is unavailable

Leg Extension: 5 X 20

• Last exercise of the workout, make sure to stay heavy!

Ladies

We have an awesome workout that will give you a great start to your week. 

60 jumping jacks

50 crunches

45 squats

40 leg lifts

30 jumping jacks

30 bicycle crunches

20 squats

30 leg lifts

Run 10-15 minutes

-Repeat cycle (w/o running portion) another time if you're feeling good

This circuit is sure to help give you that flat stomach/toned legs that many of you are looking for. Keep in mind that Spring Break isn't getting any farther away so it is important to stay on track with your fitness and nutrition. If you want specific eating plans, send us an email themuscleinsider@gmail.com

500

I hope everyone had a productive week and is in good health. Whether you're bringing your kids to practice this morning, currently cooking breakfast, or watching the Arsenal game (like me) there is one thing that stands true- it is Saturday morning. 

You don't need to drop what you're doing and rush to the gym, but if you've been part of this #GetFit movement then you know what today's workout is:

The beloved 500 rep madness workout. Aim to better your time every week even if it is only by a few seconds. Tomorrow is rest day so bust your asses and then enjoy your time with your friends/family/pets. 

Do us a favor and take a few minutes and tell atleast one person about this #GetFit movement. It has clearly already benefited your life so why not better someone else's? 

Glamor Muscle Friday

There is no better way to start off the weekend than by hitting the gym and getting a sick arm pump. When it comes to blasting biceps and triceps, CT Fletcher is an icon. His unconventional method of hitting arms every single workout for a year and half has lead him to be the proud owner of some 22 inch arms. If you watch a youtube video of his, you will hear his iconic line "I Command You To Grow" along with his Compton vernacular which may contain more curse words than some people have heard their entire life. 

So if you're looking to head down the path of voluminous arms with some veins sticking out of your biceps to give them a little more authority then here is the workout that you have been looking for:

Superset: Standing BB Curls (5 X 5) X Standing DB Hammer Curls (5 X 10)

• Go Heavy on the BB Curls!
• Don't swing on the Hammer Curls, control the weight

Straight Bar Push Downs (5 X 20)

• Make sure to lock out 

Superset: DB Concentration Curls (4 X 10) X BB Reverse Curls (4 X 15)

• Do the concentration curls seated with your elbow resting on the inside of your leg

Single Arm Cable Curls 3 X 10 (Double Drop Set)

• This means pick a weight and do 10 reps, drop the weight- do 10 reps, drop it one last time and do another 10
• Repeat for the other arm and that's one set right there

You will notice that only one tricep exercise was included in this workout. The reasoning behind this is that yesterday's Arnold chest workout should have exhausted your triceps quite a bit. If for some reason your triceps aren't that bad, go ahead and hit 3 burnout sets of dips at the end of this workout. 

LADIES

After a grueling week of workouts, your body is sure to be warn down. Make sure you are properly hydrating yourself along with putting good food in your body. If you have specific questions about nutrition you can always DM us on twitter @muscle_insider_ or send us an email at themuscleinsider@gmail.com

Today's workout is going to be an interval workout on the cardio machine of your choice or even outside (weather permitting). Whether you are running, biking, on the elliptical, etc. start off with 3 minutes at a very low resistance to get a little blood flow going. The workout will on last 20 minutes. It goes like this:

4 minutes high resistance

4 minutes low resistance

5 minutes high resistance

7 minutes low resistance

Finish with a good stretch after completing the workout. You get to choose what "high" or "low" means to you as far as resistance goes so make sure to challenge yourself. If your body is completely destroyed after this week than maybe take it a little easier, but make this workout worth your while. 

Everybody have a great Friday! I hope you are starting to see and feel results. Help spread the movement and #GetFit

Arnold Chest

My apologies on the no post yesterday. 

Arnold day: if there's one thing I've learned from this beast, it's that getting better everyday is a must. Though not all of us strive to have the dominating physique of the terminator, we can all learn a lot from this guy right here. 

Chest day:

Dumbell bench

30, 6, 6, 6, 6

Incline barbell bench

First set 15 reps, add 10-15 pounds each time. 5 sets. 

Chest flyes

15, 12, 10, 10, 10

Dips

15, 15, 15, 15, 15 (add weight if necessary)

This isn't a workout full of supersets and tri-sets, it is 4 different movements that will blast every part of your chest. Make sure you focus on every rep of every set and get the most out of your pecs today.

Ladies, I have one hell of a circuit for you all today. Here it is:

When doing push ups or dips and you have rest afterwards, remember to push yourself. Don't abuse this concept of "rest" because as always, what you put in is what you get out. 

Any questions about today's workout? tweet us and expect a quick response @muscle_insider_ 

For custom workout/nutrition plans, shoot us an email at themuscleinsider@gmail.com

Jen Selter/Spud Webb "Legs"

Jen Selter: This 20 year old fitness model is known for her stunning body, especially her "tight legs" and "firm butt". This is why I felt she would be appropriate for leg day (for the girls of course). 

Ladies:

Grab a 25 pound plate with both hands and squat 

4 sets x 15 reps

Lunges (no weight)

4 sets x 15 reps

Grab some dumbells (15 pounds or so in each hand) and do step ups

4 sets x 10 reps each leg

Ab circuit: complete 2-3 times

15 crunches

10 leg raises

20 flutter kicks

20 second plank 

20 bicycle crunches

10 heel touches

Things to keep in mind:

-Today's workout is light on the weights. For that reason focus mostly on form. Get deep in your squats/lunges and "feel the burn". Remember, no pain, no gain.

-On step ups, push yourselves. Make sure you drive your knee up as far as possible. 

-Suck your stomach in during planks for maximum results 

Hope you enjoy your workout!

For the guys I have something completely different. For me, intramural basketball is coming up in a few weeks and personally, I plan on helping my team win it all this year. Today's workout will help increase your vertical, and hopefully help you get that fast break dunk you've been dreaming of getting since you were a little boy. If you want a traditional leg lift, go back to one of our previous "leg day" posts. Anyways, since today is a workout to increase your vert, I felt it would be appropriate if the one and only, Spud Webb, was the celebrity of the day. No doubt that the 5 foot 7 inch 1986 Slam Dunk Contest winner had one heck of a vertical. 

For this workout use jump soles/training shoes if you can get your hands on them. If not, it's all good. 

Today's workout:

Jump rope- 5 minutes

Squat jump (preferably with medicine ball above head)- 4 sets x 15 reps

Step ups (with weight)- 4 sets x 15 reps

Backboard touches or wall touches- 4 sets x 30 reps

Jump Rope- 5 minutes (as many jumps as you can) 

This workout should get your calves, and even your thighs feeling pretty good. Go deep on everything to feel an extra burn in your thighs. Before you know it you'll be soaring. 

I used to do this, among a few other "vertical increasing" workouts 3 days a week when I used to play ball in high school. To show you it works, I'll prove it with a few pictures below. 

YouTube: search "Ashton Kelly dunk contest"

I didn't post this to gloat or to be a show off. Trust me, I'm not quite that cool anymore, and there's about a 99% chance that I will never be able to do that type of dunk again (the one from the video). I posted these things only so you guys know that this workout truly does work. Trust me, my vert isn't 38 inches anymore like it was senior year of high school, and to be honest, my basketball skills are probably mediocre at best at this point in time. All this aside, if you wanna get some slams this year in intramurals, this workout right here would be the way to go. 

#GetFit

P.S. Can't wait to win it all this season with my Kappa Sigma brothers 

Frank Medrano Back Workout

Frank Medrano: Vegan bodybuilder (3-5% BFP)

Our first celebrity of the week is the ridiculously cut Frank Medrano. He is notoriously known for his freakish control during  bodyweight movements, so it is a safe bet to say that today's back workout will have a good deal of bodyweight movements. 

Everyone of our workouts are designed to build lean muscle and lose fat. To get a physique like Medrano though, you will need to be 100% disciplined in the kitchen. 4% body fat is very hard to come by, but this isn't to discourage you. It is certainly achievable. 

Today's lift for the guys:

Bodyweight pull-ups: 50 reps in as few sets as possible

• If you can't do pull-ups on your own, DONT just skip it. Use an assisted pull-up machine. You have to work to achieve your goals.

Bodyweight rows: 5 X 10-15

• Either put the bar low down on a squat rack or on a hammer strength machine.
• Hand placement should be just outside your shoulders.
• Full range of motion w/ a squeeze of your shoulder blades at the top

Superset: Close grip pull downs (4 X 10) X T-Bar Row (4 X 10)

• Maintain form while going a little heavier than usual.
• Growth won't occur if you aren't pushing yourself week to week.

Lower Back Extensions: 3 X 20

• If you're feeling up to it, hold a 25 lb. plate in your arms while doing them

After this workout, your whole back should be feeling pumped. Trust me, Ashton and I hit this lift early this morning and it was awesome. Tomorrow is leg day and I have a good feeling that both you guys and girls will enjoy the celebrity.

One thing I wanted to touch on- one thing I have noticed and have heard first hand from my girl is that some women may be intimidated to do some of these exercises either because of what they may look like doing them or because all the dumb bells are located where all the dudes are. I would absolutely hate for a girl to lose out on the chance to better herself because of one of these situations. Ladies, there is nothing sexier than a girl who works out. I promise everybody in that gym is focused on their workout and the fact of the matter is, if someone makes fun of you for working out that's on them! It takes a coward to take out their insecurities on someone else, so at the end of the day just do you boo boo and #GetFit. 

Another Week In the Books

As another rigorous week comes to a close, I want everybody to enjoy the highly anticipated rest day. Take time out of your day and look at yourself in the mirror. Do you look better than when you began your #GetFit journey? If there aren't visual changes don't be discouraged. Do you feel better? Stronger? More energetic? 

Self-reflection can be a powerful tool when done with complete honesty. If you have been following and completing our workouts as well as eating properly (70% of meals clean) then you should feel and/or look better. 

I know I will be spending some of my Sunday getting myself mentally prepared to begin another semester of college at Georgia State. The grind of balancing school, social life (working out), working at the gym, and everything else life throws at me is what makes life worth living. 

This upcoming week each day's workout will correlate with a celebrity. A different body type will be featured every day, because at the end of the day not everybody wants the same body. To say that what I imagine as the ideal body is what everybody else imagines would be completely false. 

So enjoy the rest of your day, if you're a football fan then I'm sure you'll be in for a great day of television. Follow us on social media: @muscle_insider_ for both twitter and Instagram! 

Help us spread this movement and make a positive change on millions of lives. #GetFit 

For custom nutrition/workout plans shoot us an email themuscleinsider@gmail.com

Shoulder Madness

I know most Saturdays we have been doing the "500 rep madness", but since yesterday was a crossfit workout, I'll post a more traditional weight lifting workout today instead. 

Military press

4 sets- 25 reps (still go heavy)

Superset 4 sets

Lateral raises- 28 method 

Upright rows- 28 method

Superset 4 sets

Arnold Press- 20 reps

Frontal raises- 15 reps

Shrugs 4 sets

Count up method- 10 reps

Keys to this lift:

-As always, stretch before you lift. This will help prevent injury, especially pertaining to your rotator cuffs. 

-Even though many of the exercises are high rep exercises, still try to go up in weight each set of possible. 

-Form is key, go slow. 

-Count up method goes like this: do one shrug, hold it at the top for one second. Do two shrugs, hold it at the top for two seconds. Do three shrugs, hold it at the top for three seconds, etc. 

-On shrugs do not roll your shoulders, this is bad for your rotator cuffs. 

Ladies

Military dumbell press

3 sets, 10 reps

Superset 3 sets

Lateral raises- 10 reps

Frontal raises- 10 reps

Shrugs

25 reps

Ab circuit 3 times

Side plank- 20 seconds 

Russian twists- 30

Side plank (other side)- 20 seconds 

Russian twists- 30

Front plank- 20 seconds 

Run 20+ minutes

Keys:

-On planks, suck your stomach in. 

-Keep breaks 45 seconds in between exercises

-Push yourself on the shrugs. I implemented this exercise to help reduce "back of neck fat" that many girls have these days 

If you all have any questions, feel free to contact myself or Michael as always. In the mean time, we'll be posting certain exercises (Arnold rotations, shrugs, etc.) on our Instagram page muscle_insider_ so be sure to follow! 

#GetFit

The Murph

For those of you who are movie watchers, today's workout correlates directly to the release of the movie, Lone Survivor. Other than being a huge Mark Wahlberg fan, this movie seems awesome because of the respect it shows to the men and women who serve this great country. Today's lift is crossfit-inspired and goes by the name "The Murph" in honor of Navy Lieutenant Michael Murphy. 

The Murph:

1 mile run

100 pull-ups

200 push-ups

300 squats

1 mile run

This may seem like a tall task, so here is a modified version which we're calling "The Half-Murph".

The Half Murph:

1 mile run

50 pull-ups

100 push-ups

150 squats

The idea of these workouts are to do it in as short a time as possible. Tweet us your times and let the competition begin. 

Read it, spread it, and #GetFit 

Destroy your arms

Today's lift 

Superset- 5 sets

Barbell bicep curls- 4, 4, 4, 4, 4

Straight bar push downs- 15, 15, 15, 15, 15

Superset- 5 sets 

Preacher curls- 15, 15, 15, 15, 15

1 arm tricep extension (dumbell)- 4, 4, 4, 4, 4

Superset- 3 sets

Incline dumbell bicep curls- 6, 6, 6

Nose breakers- 6, 6, 6

Superset- 1 set

Bicep curls (dumbell or barbell)- 28 method

Straight bar push downs- 28 method 

Remember- 28 method = 7 reps normal, 7 reps very slow, 7 reps at bottom, 7 at top

For the girls there's 2 circuits for today's workout 

Circuit #1 (biceps)- 3 times

- 10 bicep curls each arm (dumbell)

- 50 jumping jacks

-10 bicep curls (straight bar)

-50 mountain climbs 

Circuit #2 (triceps)- 3 times 

- 12 straight bar push downs 

-50 bicicyle crunches 

-12 dumbell tricep extensions

-plank 45 seconds 

After this run 30+ minutes 

#GetFit

Why #GetFit?

So why should you #GetFit? Why should you buy into this concept? To avoid rambling for pages on pages, I'll break my thoughts into:

1) Who is my target audience?

2) Benefits of getting fit

3) What will it take to #GetFit?

This #GetFit concept is truly for everyone. The workouts we provide aren't just for athletes trying to improve their strength and endurance. It isn't just for people who want to be Mr. Olympia 5 years down the road. I don't even want to be a body builder! Every workout provided will aid in the development of lean muscle along with functional strength. The goal isn't to reduce your range of motion and make it difficult to take off a jacket. #GetFit is a lifestyle for anyone and everyone who wants to look better, feel better, and ultimately live a more productive and enjoyable lifestyle. If you can genuinely say you don't want any of those things then I suppose this message isn't for you.

I could harp on how lifting weights builds confidence and how your confidence can open hundreds of doors for you, and it would all be true but that won't necessarily catch people's eye. Getting fit makes you look better naked. There I said it. Everybody wants to look good naked and that's just the truth of it. Getting fit also gives you energy like you've never had. It helps clear the mind and reduce stress. If you're at the point in your life where you have to pay for your own insurance, then being fit can actually reduce the amount you have to pay.

At this point, I'm sure the thought of "what's the catch" has crossed your mind. 

Getting fit won't cost you millions of dollars or require you to flip your whole life upside down. It will simply require a little bit of self-discipline and some athletic clothing. Getting fit doesn't mean you have to have a gym membership. Body weight workouts along with various running workouts can provide you with similar results; thus, using money as an excuse is no longer on the table. Personally, I prefer going to a gym because I love the feeling of lifting weights that I previously wouldn't have imagined of being possible for myself. Money tight? For the avg. price of a meal at a restaurant with a drink, you could afford a gym membership. The only thing stopping you from getting fit, is you. 

There is no catch to getting fit. It will only benefit you. I am so completely obsessed with the concept of #GetFit because at the age of 20, I realize that now is the best my body will ever look and that I should take complete advantage of that. Body transformations will never get easier as time progresses so #GetFit NOW! Join #GetFitFam

email themuscleinsider@gmail.com

tweet us @muscle_insider_

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Legs

Today's lift

Leg press- 5 sets (5-5-5 method)

Hamstring curls- 15, 12, 10, 8, 6

Barbell lunges- 20, 20, 20, 20

3 minute ab circuit

-pick 3 movements, 20 seconds each, then switch (3 sets = 3 minutes)

10 minute incline walk on medium speed 

You should obtain a nice leg pump after this monster of a workout. 

Remember:

- 5-5-5 on leg press is 5 reps with your feet together, 5 with feet shoulder width apart, and 5 as far apart as you can go. 

- Depth/Weight. This meaning make sure you go deep in your presses/lunges, even if you have to drop the weight a tad bit. 

Go hard, get the reps. You're only cheating yourself if you don't... And as always #GetFit

Christmas Tree Back

How many people can say that their back truly resembles a Christmas tree? The answer to that is not many and it isn't because this physique is unattainable; it is simply because people don't attack their back in the proper manner. 

The key to getting that "Christmas tree" look comes down to 3 things: 

(1) Creativity of workouts

(2) The Squeeze

(3) Mind-Muscle Connection

So let's breakdown these 3 concepts and figure out how to build the ultimate back. 

First, many people don't know what to do for back workouts other than the original exercise we learned in elementary school- pull-ups. Pull-ups are not bad, on the other hand they should be a staple when constructing your weekly back workout, but don't let them be the only piece of food on your plate. Incorporate rows, vary the angles, switch up DB's to BB's or BB's to cables. To help save you the energy, follow us and we will provide you with a variety of exercises to shock your back into serious growth.

Next, is the one and only squeeze. Every rep whether it is a row movement or a pull down movement should end with a solid, exaggerated squeeze of the entire back. Reasoning behind this is as such- when you get that prolonged squeeze at the end of that rep it gets the whole back involved so that you can get that full tree effect and not just half of one. Like we always say, full range of motion equals maximum results.

Lastly, is the ever so necessary mind-muscle connection. How many guys or girls do you know whose back workouts seem more like a bicep workout. This number is too damn high. The mind-muscle connection is something that simply takes focus and can sky-rocket your gains. Feel yourself pulling the weight with your lats, rear delts, etc. and not your biceps. Arms get their own day, so don't let them hog back day too! This will initially require you to suck up your pride and drop the weight a little bit in order to properly control the weight. Take home message is quit bullshitting yourself on how much weight you can "get" and actually utilize each rep. 

Now to today's workout. It is like nothing we have ever provided. It requires self-discipline, but if you push yourself it can boost gains tremendously and the metabolism boost you will receive will be well worth the extra sweat.

50 pull-ups in 5 min.

50 body weight rows in 4 min.

50 pull downs in 3.5 min.

AMRAP seated rows in 3 min.

(As Many Reps As Possible)

Keep track of your numbers, because down the road this workout will be revisited and you better believe an increase in reps or a lower time will be expected the second time around.

Let us know what you all think of the blog. Email us themuscleinsider@gmail.com 

Tweet us @muscle_insider_

and follow us on Instagram @muscle_insider_

You know what really grinds my gears?

If you have followed this blog at all, you would know that Sunday is rest day and therefore we will not be providing a workout for you today.

I know that the information and tips we post on this blog tend to all lean towards a positive standpoint, but today I am going to switch things up and just vent a little bit.

10 Types of People At The Gym that Grind My Gears (No Particular Order)

1. Cell Phone Sally- Nothing cracks me up more then when I see some random girl who clearly never hits the gym, on her phone while in the middle of doing an exercise on a machine.... Just go home.
2. Water Fountain Walter- This is the name I have given to that dude that's 4'11 and walks over to the water fountain at the same time as you. This guys more than a foot shorter than me, clearly sees me going to the water fountain at the same time as him, yet still decides to take the fountain that's a foot taller than the other one..... Like what? First off, you have to get on your tippy toes to even drink from this fountain... And yeah, let me just bend down like three feet to get a sip of water. Thanks man.
3. Misplacing Mitch- So I grab the 35 pound dumbells to hit a set of curls. About 30 seconds after I grab them, some guy comes in and puts his 45 pound dumbells where I just took my 35's from. Sweet man. First off, there's clearly a little number on the rack that says "35". Now I have nowhere to put my dumbells after I complete my set. This just sets off a chain reaction. Before you know it, the 80's are where the 20's are supposed to be, and so on. Thanks for the cluster mess.
4. Grunting Gregory- We get it. You're the biggest guy in the gym. Just because of this doesn't mean that every single rep of every single set you have to make grunting/roaring noises. Just keep to yourself like the rest of us and keep taking your roids man. You don't look unnatural at all (yes you do).
5. This next person I don't even know what to call. He's basically the owner of the gym, yet doesn't even work there. Every machine within a ten foot radius of him he goes up to you and says "Hey bro, I'm using that", and of course he says it in a completely condescending way. Like sweet. Didn't know you could claim ten things at once. Guess I'll just hit cardio today since all the machines are suddenly off limits. 
6. Sunglasses Steve- You're in the gym, sweating your butt off and you look over and some dude is on the other side of the weight room wearing his $700 Gucci sunglasses, doing 10 pound bicep curls while admiring himself in the mirror. We get it man, you're the coolest guy on earth. It's not sunny in here though. Ditch the shades and grab some 30's. 
7. Combo Cory- Between every set you notice that some random guy decides to throw dozens of combo air punches. Who are you fighting man? There's a boxing room with about a dozen heavy bags literally 50 feet from you right now. Unless you're Floyd Mayweather, keep the punches to yourself. 
8. Music Mike- You're in the sauna trying to get some of the toxins out of your body. Peacefully sitting there, drinking copious amounts of water, and talking to your workout partner. Suddenly, company arrives. You scoot over to make room for this guy and about 30 seconds later he starts blasting music from the speakers on his phone. It's called headphones man. Just because you want to listen to that new song by 3 Doors Down, doesn't mean anyone else in here does. Thanks for ruining my experience in the sauna today. 
9. Helpful Henry- So the other day I am at the gym with Somerville, hitting my fifth set of dumbell incline. Naturally, my muscles are tired and on my last set I was unable to get the last rep. Twenty minutes later some random guy walks up to me and was like "Hey man, the reason you didn't get that last rep is because you were gripping the weight wrong." Thanks man, you're the skinniest guy in the gym, you probably go maybe once a week, and now you're telling me how to lift. Five minutes later I see this guy maxing out on bench with 135 and getting it stuck on his chest. He clearly knows what he's talking about. 
10. Social Steve- You see this guy at the gym. You see him there almost every day actually, but not once have you seen him hit a rep of absolutely anything. This is the guy that walks around the gym with his girlfriend or his buddies, yet never seems to workout himself. What are you doing here man? Out of the two hours at the gym he'll probably hit 3 set of arms and 3 sets of shoulders. On machines of course. 

Remember, tomorrow is Monday and we will be back at it. In the mean time, drink lots of protein and water to help repair your muscles on this off day.

#GetFit

Saturday Madness

Seeing as today is Saturday, that can only mean one thing- 500 rep madness. 

 

Get in the habit of doing this workout every Saturday. Enjoy your weekend and #GetFit

Building Up Your Shoulders

"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens." -Schwarzenegger

Nothing gives you that dominant feel like a broad set of shoulders. It seems to make your whole upper body look more massive and also provides you with "reverse pyramid" look- healthy waist developing into broad shoulders. We started you off with a Schwarzenegger quote so why not provide you with an Arnold style workout. After all, he is the king of bodybuilding. So here is what we have today:

DB Shoulder Press
4 X 6 reps

• Heavy w/ good form

Arnold Press

5 X 10, 8, 6, 6, 6

• Proper Arnold form video in previous shoulder post

BB Upright Row

3 X 9

• Keep the elbows high

Superset: DB Lateral Raises X Rear Delt Flys

3 X 10

• Form is everything!
• It will maximize gains

Shoulder day seems to be the second most despised workout behind leg day, but like Arnold said 'most people lack the guts to push throughout the pain.' I challenge you all to enjoy today's shoulder workout because of the tremendous growth it will bring to your upper body, opposed to hating yourself for however long it takes you to complete. Workouts aren't burdens. On the other hand, they are opportunities to grow. In life and in the gym, take every opportunity to grow. 

Go out and #GetFit. Help spread the movement by telling your friends, following us on twitter @muscle_insider_ , and sending us emails at themuscleinsider@gmail.com

Make this year yours

A little late on the post but happy New Years everyone! Let 2014 be your year. 

Start the new year by setting some goals. If you're someone who rarely works out or hits the gym start with slightly easier goals such as:

-hit the gym at least 3 days a week

-lose "blank" many pounds

Before you know it, you'll be in a rhythm and won't even think about getting out of bed and working it. It'll become habitual.

Make somebody hold you accountable. A workout partner does wonders. For a while, I was lifting with random friends of mine who didn't necessarily lift all that often. It was cool and all, but most of time time I found that I had to push them just to simply even complete sets. When Michael and I got together I knew he was the one (in a completely straight way). Not only did I never have to tell him to stop slacking off, but many times he'd be the one pushing me. We push each other, and that is why we've seen the results we have. All this being said, find somebody to help you reach your goals, and help them reach theirs. Just be careful who you pick. 

Today's lift that I hit

Quad set (heavy) 5 sets

Straight bar curls- 8 reps 

Skull crushers- 8 reps

Alternating dumbell curls- 8 reps

Straight bar push downs- 8 reps

Quadset- 5 sets

Preacher curls- 20 reps

Bench dips- 20 reps

Reverse curls- 20 reps

Straight bar push downs- 20 reps

After this do one burnout set of straight bar curls (28 method) and one burnout set of tricep push downs (28 method)

-28 method = 7 reps regular, 7 reps very slow, 7 reps only bottom to middle, 7 reps middle to top

For the ladies 

-10 burpees

-30 squats

-15 lunges each leg

-30 crunches

-50 jumping jacks

-45 second plank (suck stomach in while planking)

Repeat all these 3 times and hit at least 20-30 minutes of cardio 

All this being said make this year yours. It really is up to you, you can accomplish anything as long as you know you can do it and are willing put in the work. 

#GetFit