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

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