• Negative Reps Chest & Triceps Workout 2

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    This program is all about giving a REAL challenge to the chest and triceps! And to do that we are going to really kick negative reps in high gear.

    The “negative” portion of the rep is the eccentric contraction. And in focusing on that part of the motion you force the body to recruit a ton of muscle fibers, and cause even more microtears/damage to those fibers. 

    And by doing that, once the body repairs, you have tissue that is stronger than before, and brings about hypertrophy and growth.

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  • Lower Body Strength Series #1 – Part 2

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    Program Introduction: This program focuses on hitting every aspect of the leg musculature possible. It’s a simple set up, yet should still prove to be quite challenging if you push yourself. The goal is to beat your numbers, so as you advance through this series, you should see strength improvement each training cycle. Keep track […]

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  • Lower Body Strength Series #1 – Part 3

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    Program Introduction: This program focuses on hitting every aspect of the leg musculature possible. It’s a simple set up, yet should still prove to be quite challenging if you push yourself. The goal is to beat your numbers, so as you advance through this series, you should see strength improvement each training cycle. Keep track […]

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  • Chest and Triceps Vol. 2 – Workout 1

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    Program Introduction: We have a really great set of training progressions for chest and triceps in our database, but I felt it time to step things up a notch. This series is a little more advanced than our first chest/triceps series, and is great if you are looking to bring some strength and fulless to […]

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  • Front Shoulders and Hamstrings Sculpt and Grow

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    Program Introduction: Our main focus with this workout is bringing some shape specifically to the front head of the delts, and the hamstrings as well. You want to bring focus to the mind muscle connection, and pushing heavy. What I would like for you to do is try to beat your numbers each time you […]

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  • Back, Chest and Arms – Basic Upper Body Strength Push

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    Program Introduction: This workouts is a really nice basic exercise selection with a little more advanced rep set up. We are going to focus on progressive overload, but more focused on pushing the envelope with the rep scheme for some exercises. Progressive overload basically states that in order for the body to improve and change, it must […]

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  • Let’s Get It Started Metabolic Circuit

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    also afterward.  We want you to be challenged so make sure that you are lifting as heavy as you can with excellent form and technique.

    If you need to take 20-30 seconds between each exercise your first time through, then feel free to do so but the goal is to go through the circuit with NO REST in between exercises.

    If you want an extra challenge, time yourself going through the circuit and each week try to improve your time by decreasing your rest periods and becoming more efficient at performing the exercises.

    We recommend that you assemble all your equipment BEFORE starting the circuit. Let’s Get It Started in here!

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  • Just Shoulders – Strength and Power

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    I wanted an amazing kick butt shoulder program to add to the database, so this is the first in a nice series progression that will help you to builder boulders large enough to rival mountain peaks! Let’s get started.

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  • Legs – Streamline and Chisel Training

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    This workout is the first part in a series I followed for my prep for the IFBB Ultimate Warriors. One of my goals during that prep was to really stimulate my lower half, push hard in the gym, and bring about the conditioning that I need to hit the stage.

    Now, my goal in general was always to keep the same intensity precontest that I hit in the off season. And a lot of why I train over various rep ranges and modalities (and have clients train that way as well) is so that I can pull from my bag of tools in season and have fantastic results.

    So this workout is going to play more with power, strength endurance, and a little bit of stabilization. Listen to your body, train hard, and keep your eye focused on the prize. During this contest prep phase, I performed this specific workout 2x per week and for 2 full weeks.

    The GOAL though is to try to beat your numbers (amount of weight, number of reps, less rest) each time you do it. So the challenge comes in trying to raise the bar each and every time.

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  • Negative Reps Chest & Triceps Workout

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    Program Introduction: This program is all about giving a REAL challenge to the chest and triceps! And to do that we are going to really kick negative reps in high gear. The “negative” portion of the rep is the eccentric contraction. And in focusing on that part of the motion you force the body to […]

    Continue Reading