Go Extra Heavy with Kroc Rows

If you’re not doing dumbbell rows with the heaviest weight in the gym, you’re missing out on everything this exercise has to offer. Failure to row with the heaviest possible weight both impedes your back development and limits how much you can bench. None of these outcomes is acceptable. I don’t care if the dumbbell rack in your gym goes up to 220—you’re capable even if you don’t know it yet.

You’ll never find a heavy bencher who doesn’t have huge lats. This is no accident. Contrary to what most amateurs believe, lowering the bar on the bench press is not only an eccentric movement. When you lower the bar, you should actually “pull” it to your chest, engaging your lats the whole way. This controls the descent and prepares the lats to flare at the bottom of the movement, which then propels the bar of the chest at the movement’s start.

Kroc Rows: Go Heavy or Go Home

Sadly, most guys consider dumbbell rows a throwaway exercise. You’ll rarely see dumbbell rows in excess of 90–100 pounds in a commercial gym. This isn’t a physiological limiting factor—it’s a psychological one. Dumbbells heavier than 100 pounds simply sit outside most guys’ comfort zones. When I trained in a gym where the dumbbells went up to only 150, I took rows out of my routine because they were too easy—then immediately noticed that my bench was suffering. I reversed course, adding rows back in by custom-building handles of my own that would allow me to go as heavy as I wanted. “Kroc Rows” became my calling card. Every time I went to the gym to row, I had one goal: to use a heavier weight than I had the previous workout, for as many reps as I possibly could. My personal record is a set of 13 on each arm with 310 pounds.

Exercise	Sets	Reps
Deadlift (Warmup)	3	10 8, 6
Deadlift	3	3
Dumbbell Row (Warmup)	2	10
Kroc Row	1	Failure (each side)
Chin-up	As many as necessary	100 total
T-bar Row	3	10
Heavy Shrug	3	10

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The Scoop On Protein

Another day at the gym. Like myself, I’m sure you’ve frequently overheard a trainer turn to his buddy and say" it's all about protein shakes bro."  While one can’t dispute the healthy benefits of protein, many fail to understand what protein is and how it works. 

What is Protein?

Protein is a macronutrient composed of building blocks called amino acids. These link together to form protein chains in different combinations. The amino acid chains must be broken down in order for us to reconstruct their order in a specific way for our bodies.

What Does Protein Do?

Protein gives you energy, helps maintain and build large muscle mass, cultivates the growth of your cells, regulates your electrolyte balance, and creates essential antibodies and hormones.

How Does Our Body Use Protein?

Unfortunately, the Standard American Diet promotes high protein consumption and gives whole grains and fruits a bad rep, saying they are the culprits of weight gain. Even worse we are taught, “we can never consume too much protein.” We think that by eating steaks, eggs and bacon we will have a lean body and defined muscle tone. However, lets learn how our body really uses protein.

First off, our body doesn’t exactly use protein, it uses amino acids. Theses long chains of amino acids make up proteins. Inevitably, these chains wear out and need to be replaced. The way we produce these replacements for protein is by consuming foods that are rich in amino acids. Our body cannot use a complex amino acid chain without rebuilding it first.

We cannot just eat animal protein (which is basically just the muscle of the animal) and expect it to turn directly into muscle in our body. Our body has to break down the amino acids from the meat and then restring the amino acids into protein chains that are specific to humans.

Vegetables Can Give You Protein Too.

Some of the strongest animals are vegetarians like gorillas, horses, hippos and rhinos! How can they be so strong on a non-meat diet? Well, they are able to build up muscle from the amino acids they eat in greens. 

There are 23 different amino acids, 15 the body creates itself and 8 that cannot be manufactured by the body and must come from diet alone. When foods contain all eight of these amino acids (aka known as Essential Amino Acids) it is called A Complete Protein.

 Amino Acids can be found in: 

* Sprouted grains such as buckwheat, oats, quinoa, and millet.

* Vegetables including dark greens, mushrooms, peppers, and yams.

* Legumes like pinto beans and lentils.

* Raw nuts and seeds, including hemp, almonds, and pumpkin seeds.

The Joy of Shakes

Protein shakes present a great way to get your fill of muscle-building nutrients. You can choose from a variety of great tasting, protein mixes that just require the addition of your prefered liquid (water, milk, juice), or you can make your own protein shake from scratch.   

Here’s how to make a healthy, delicious shake that will give you the amino acids you need to power through the most brutal of muscle-building workouts. 

Raw Cacao Hemp Shake

 Ingredients:

* 2 Cups of Almond Milk

* 1 Banana

* 1 tablespoon of hemp seeds

*  1 tablespoon of chia seeds

* ½ tablespoon of nutmeg

* 1 tablespoon of cinnamon

* 1tablespoon raw cacao powder

* Ice 

Directions:

First Step. While making a Hemp Shake, put on some Bob Marley. Then place all the ingredients in blender and mix till smooth. You can add some ice if you like your shake nice and cold. Sprinkle a little extra cinnamon on the top and enjoy!

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Old-School Eats: Eat Like Arnold

What you’re eating now has room for improvement—it’s deficient in fruits and vegetables, and lower in protein than what Arnold would have eaten. In your new diet, the meals are designed to positively impact performance. we’ve also more than tripled your protein intake to give your body the material it needs to build new muscle tissue. Even back then, Arnold knew the importance of nutrient timing, utilizing a post-workout shake to improve the anabolic recovery process; you’re going to do the same. By increasing your protein and supplementing correctly, you’ll be able to introduce a new twist on a tried-and-true eating plan —and pack on slabs of lean mass.

Old Diet

Breakfast

• 1 bowl cereal
• 2 slices toast
• 2 tsp butter
• 1 cup (8 oz) orange juice
• 2 strips bacon
• Coffee, plain, black

Lunch

• 6-inch sub on white bread, with 4 oz sliced turkey, 2 oz cheese, 2 tbsp mayonnaise, lettuce, and tomato
• 1 small bag potato chips
• Water 

Snack

• 1 high-carb sports bar
• Water

Workout between snack and dinner

Dinner

• 1 small grilled chicken breast, no skin
• 2 cups rice
• 1 small dinner salad
• Water

Snack

• 1 cup ice cream

Breakfast

• 3 scrambled eggs
• 1 cup cooked oatmeal
• 1 cup orange juice
• 1 cup low-fat milk

Snack

• Handful mixed nuts
• 1 apple or banana

Lunch

• 2 slices whole-wheat bread
• 1 cooked chicken breast, no skin (for sandwich)
• 1 apple
• 1 cup low-fat milk

Snack

• 3 slices cheese
• 1 banana
• Water

Workout between snack and next meal

Post-Workout Drink

• 25g milk protein
• 25g egg protein
• 8–12 oz low-fat milk blend together and drink after workout

Dinner

• 8 oz lean-cut grilled beef
• 1 large baked potato
• 1 large salad with mixed greens and vegetables
• 1 tbsp salad dressing
• 1 cup mixed cooked vegetables
• Water

Snack

• 1 cup low-fat milk

2,750 Calories
256g Protein
271g Carbs
90g Fat

SC: muscleandfitness

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Weight Loss Soldier Review – Is Weight Loss Soldier Scam

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Killer Ab Workout at Home

Abs are one of the easiest muscle groups to work out and train at home. But that doesn’t mean you can let yourself off easy. This killer ab workout will give you gym results from the comfort of your home, and you only need a few pieces of equipment to do it right!

Home workouts are always important to have on hand. I can’t tell you how many times a home workout has saved me from a busy or hectic day. It’s not always feasible to make it to the gym, and life is full of unpredictability.

This ab workout is one you’re going to want to keep around. It hits your abs from every angle, and you can do it in under 30 minutes!

Here’s how to approach home workouts when it comes to time: Always aim for doing the full workout, but if time doesn’t permit, reduce the number of sets to 1 or 2 depending on your available time. This will help you fit everything in without sacrificing any particular muscle or angle of approach.

To help you get started, I’ve come up with a rough guideline for this killer home ab workout:
Approx. 30 minutes or more – perform 3 sets of 15-20 repsApprox. 20 minutes – perform 2 sets of 15 repsApprox. 10 minutes – perform 1 set of 12-15 reps
Although you can do a lot at home without any equipment, the best home workouts require a few key pieces. Think of them as investments – you’ll get a tone of use out of them for years to come! Here’s what you need for this killer home ab workout:
Now onto the workout…

Killer Ab Workout at Home

Perform the following exercises in order according to the reps and sets outlined above (depending on the time you have):

There you have it, 8 killer ab exercises that you can easily do at home – with the right equipment. Remember, home workout equipment is one of the best investments you can make! Convenience is an essential part of maintaining workout motivation.

Here are some other great home workout plans to keep you going:
30 Minute Workout at Home – This is a Total Body home workout that will give your muscles a big impact. This one’s perfect for the weekend or weeks where you’ve missed a workout or two.Couch Potato Workout – If you’re looking for opportunities for exercise between commercials, check out this no-equipment at home workout.Cardio Exercises at Home – If you want your home workout options to extend beyond weight training, this article reviews some excellent at home options for cardio.



Tagged as: ab exercises at home, ab workout at home, abdominal workout, at home ab workout, core workout at home, killer ab workout, Killer Ab Workout at Home

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Weight Lifting Schedule

Finding the right weight lifting schedule can be a little tricky, and if you’re a beginner, it can be totally overwhelming.

So I’m here to help. In this article, I’m going to cover all the basics of a good weight lifting schedule, and then offer up a few weight lifting schedule options depending on your fitness level and available time.

Remember, weight lifting is a critical component of any good fitness plan. Lifting weights and building lean muscle mass will help boost your metabolism over the long-term and help you live a more active life.

Creating an Effective Weight Lifting Schedule

Before you start filling in your calendar with workouts, you need to have a serious conversation with yourself about time. One of the biggest mistakes people make is to overestimate the time they have to work out.

So have a serious look at your schedule and determine how much time you can reasonably dedicate to weight lifting. I’d say to do it right, you need to have at least 3 days available to hit the gym and adopt an effective weight training schedule. If you can do 5 days a week, that’s even better.

If you only have 2 to 3 days a week, you’re probably best to go with a full body workout every other day. Take a look at this Full Body Workout Plan to get you ripped fast!

One great way to save time and fit in an extra workout every week is to do one weight lifting workout at home. Check out my article on Best Home Workout Equipment here, and do it right!

Once you know how many days a week you can lift weights, you need to determine your level of fitness.

Beginner Weight Lifting Schedules

If you’re a beginner or relatively new to weight lifting, here are a few appropriate options for organizing your weight lifting schedule:
3 Day Beginner Weight Lifting Schedule:
Monday – Full Body WorkoutWednesday – Full Body WorkoutFriday – Full Body Workout
4 Day Beginner Weight Lifting Schedule:
Monday – Upper Body WorkoutTuesday – Lower Body WorkoutThursday – Upper Body WorkoutFriday – Lower Body Workout
5 Day Beginner Weight Lifting Schedule
Monday – Upper Body WorkoutTuesday – Lower Body WorkoutWednesday – Abs and CoreThursday – Upper Body WorkoutFriday – Lower Body Workout
Intermediate / Advanced Weight Lifting Schedules

If you’re at an intermediate or more advanced level of fitness, you can get a little more focused with your workouts and follow one of these weight lifting schedules:

3 Day Advanced Weight Lifting Schedule:
Monday – Chest & BackWednesday – Abs, Core, & LegsFriday – Biceps, Triceps, & Shoulders
4 Day Advanced Weight Lifting Schedule:
Monday – Chest & TricepsTuesday – Back & BicepsThursday – LegsFriday – Abs, Core, & Shoulders
5 Day Advanced Weight Lifting Schedule
Monday – Chest & TricepsTuesday – LegsWednesday – Back & BicepsThursday – Abs & CoreFriday – Shoulders
Filling in the Details…

As for number of sets and repetitions (reps), this really depends on your weight lifting goals. Here’s a good way to approach this:
If you want to burn more fat and lose weight, aim for 3 sets of 12-15 reps.If you want to tone up and build lean muscle, aim for 3-4 sets of 10-12 reps.If you want to build strength and muscle mass, aim for 3-5 sets of 6-10 reps.
Over the years, I’ve come up with a ton of great workout routines for both men and women. To get started, and to customize your own weight lifting schedule, you can check them out at the following links:

You’ll find a ton of great workouts and exercise plans that can be fit into any weight lifting schedule. Get yourself organized, and get ripped!

Write It Down…

Don’t forget to write it down! Keeping track of your weight lifting schedule on a regular basis is a great way to stay motivated. Track every workout, and look back to review your progress. You’ll be surprised by how quickly you can make gains in weight, reps, and sets.

A great tool for tracking your weight lifting progress is this Fitlosophy Fitbook. It will totally help you stay organized!


Tagged as: creating a weight lifting schedule, creating a workout schedule, exercise schedule, fitness schedule, Weight Lifting Schedule, weight training schedule, workout schedule

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Tricks to Intensify Your Workout

I’ve always held the belief that you can never get enough from your workout. There’s always room to push yourself further and grow stronger as an individual, both mentally and physically.

Over the years, I’ve had the opportunity to learn some great strategies and tricks to intensify your workout. Not only have I trained countless clients to reach their own fitness success, I’ve also been on my own fitness journey since I was quite young. There are always bumps in the road, but there’s always a way to step it up and improve your gains tenfold.

In this article, I’m going to review some of my best strategies for stepping it up and pushing yourself further. No matter where you’re at, you can reach higher! And you’ll be stronger for it.

Here are my 10 best tricks to intensify your workout…

10 Tricks to Intensify Your Workout

1. Confuse Your Muscles – Muscle confusion is a great way to intensify your workout. The idea behind muscle confusion is that over time, doing the same exercises in the same way results in muscle boredom. For some great muscle confusion techniques, check out my article What is Muscle Confusion?

2. Plan Accordingly – Whether or not you’re a morning person can make a big difference in what you get out of your workout. While working out can be a great way to boost your energy in the morning, you should work out when you can really give it all you’ve got. So plan accordingly and make sure to revisit your goals on a weekly basis at the minimum.  Goals are really a critical component of keeping you focused and on a path to success so don’t push them aside.
3. Get a Good Night’s Sleep – It’s often overlooked, but sleep is one of the biggest factors in energy level. If your workouts aren’t quite intense enough, make sure you’re getting some decent quality sleep the night before.

4. Try an Energy Booster – There are some great pre-workout supplements on the market for boosting your workout energy. Honestly, these are some of the best ways to intensify your workout. Take a look at some of my top picks here – Best Workout Supplements: Pre-Workout.

5. Think about What You Eat – Aside from supplements, you should be thinking about everything you put in your body. One of the easiest ways to get more out of your workout is to eat a balanced diet throughout the day, consisting of whole grains, lean protein, and foods rich in vitamins and minerals.

6. Have a Pre-Workout Shake – Another great way to fuel up and hit your workout hard is to have a solid pre-workout shake. It will keep you going and help you get out that extra pump! Here’s a recipe for my Best Pre Workout Shake.

7. Try Circuit Training – Circuit training can totally up the ante on your workouts, getting you to push harder than before. To try circuit training, simply run through a series of exercises consecutively without resting in between, performing only 1 set of each exercise. Repeat as necessary, and feel the burn!

8. Rest Your Muscles – Muscle recovery is essential if you want to improve your output at the gym. Over time, too little recovery time can actually hinder your performance and your results. I actually recommend taking a 5-7 day break from weight training every 6-8 weeks to allow your muscles to heal fully. Trust me, you’ll come back even stronger!

9. Warm Up with Jump Rope – Jump rope is a great way to kick things into high gear and intensify not only your weight training potential but also your ability to burn fat. Use it as a warm up period, or design a whole workout around it. For some ideas, take a look at my Jump Rope Workout here.

10. Dedicate Time to Stretching – You’ve probably heard it before, but this trick really works. You should be spending 10 minutes at the end of every workout stretching your muscles. Not only will you improve your muscle gains by up to 30%, but you’ll also improve recovery and reduce the potential for soreness and injury.


Tagged as: intensify your workout, tips to intensify your workout, Tricks to Intensify Your Workout, workout motivation, Workout Motivation Tips, workout motivation tricks

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