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_

Instagram @muscle_insider_ 

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