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Archive | March, 2009
Obliterate Stress
As you have heard me say many times by now, stress is probably the number one thing that gets in the way of you achieving your performance and physique goals. When you get stressed out your cortisol levels rise and your testosterone levels plummet. Cortisol is the stress hormone that eats muscle and adds slabs of bodyfat.
I have seen this happen first hand with clients many times. When they are going through a stressful time such as studying for exams or trying to make a [...]
Schedules, Off Weeks, Overrated Exercises & Exercise Order
Question: If you train four days a week using an upper/lower split, what is the optimal way to schedule the days? Should I do lower body first followed by an upper-body day, or vice versa? Does it matter?
Answer: The traditional way of answering this question is that you should train whatever needs the greatest attention earlier in the week. Sometimes I follow these guidelines and sometimes I don’t. In most cases, I actually prefer to do an upper-body day first, followed by a lower-body day. The [...]
How to Build a Massive Back
There are three exercises that need to become staples in your program to if you want to build a thick, muscular back and those are chin ups, rows and deadlifts. Everything that isn’t a variation of one of those exercises is essentially a waste of time for anyone looking to add tons of mass as rapidly as possible.
Starting from the top, we have the traps which go from the neck all the way down to the mid back. These can be worked most effectively with [...]
Conditioning Guidelines
Question: I am a little confused about how to set up my conditioning workouts and what the guidelines and parameters should be. Could you help me out with that?
Answer: Ok, when discussing conditioning the first thing that needs to be asked is what is your primary training goal at the moment?
If it is to get huge and strong, then conditioning must be limited and can not interfere with your main workouts.
If you are training for a sport and need a mix of both strength and conditioning, [...]
Renegade Gym
After all these years, and to celebrate the opening of our new location we finally have a proper website for the gym.
Check it out at http://www.renegadetrainingcenter.com/
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How to Build Muscle at a Mind Blowing Rate
People who want to know how to build muscle fast often ask me what the most important thing they can do in their workouts is to boost their rate of progress.
It’s very simple. The most important thing you can do each and every single time you go to the gym is to try to set a PR (personal record) on every lift you do. That’s it. What this means is that you should always be trying do either do more reps with the same weight (within reason, any sets above [...]
3 Foods to Eliminate From Your Plant Based Fat Loss Diet
A plant based diet is obviously far healthier than a meat based diet. And it’s easy to get absolutely ripped while following a plant based diet. Unless, of course, you eat like a lot of uneducated vegetarians. Just removing meat and dairy from your diet doesn’t make you any healthier if you are still eating excessive amounts of junk food. Eating more fruits and vegetables does. My colleague, John Alvino has just created an entire set of plant based meal plans (that are only available until Midnight, tonight) that [...]
2 Foods You Should Stop Eating Immediately
— Ever since I first brought up the countless benefits of switching to a plant based diet nearly two years ago a lot of people have started making smarter nutrition choices. The problem, however is that not all foods are what they appear to be, and everything that goes into making them isn’t always listed on the label. To help clear up some of the confusion I have enlisted the help of my colleague, nutrition and fat loss expert, John Alvino. John has designed an incredible list of plant [...]
