And it affecting everyone in the world.

No one is exempt. Prince Charles, the heir to the British throne has tested positive for the coronavirus. Everyday there’s a new case of an actor, professional athlete, or politician contracting the disease.

In an effort to protect yourself and your loved ones I bet you’re wondering what dietary supplements provide protection from the coronavirus.

Some suggest that the current COVID-19 epidemic is nothing more than the cold or flue. And such, the same cold/flue supplement stack can help. But is this really the case?

My goto resource for supplement research has been hard at work exploring all the current evidence on Coronavirus disease 2019 (COVID-19). They’ put together a great resource that answers many common questions and debunks prevailing myths.

Head over now and discover…

• What, if any supplements can help protect you against (COVID-19)
• If you’re healthy, is it safe to go out?
• If you don’t have symptoms are you contagious?
• If you don’t have symptoms are you infected?
• Is the vaccine available soon?
• Can pets spread COVID-19?

Click here for to bust current COVID-19 myths.

Enjoy.

 

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A post shared by Adam Bornstein (@bornfitness) on Mar 14, 2020 at 4:16pm PDT

Example Bodyweight Workout

4 Rounds of…
A1. Inchworm 4x:30sec
A2. Rear Foot Elevated Split Squat 4x:30sec each leg
A3. Plank to Alternating Single Arm Wall Press 4x:30sec
A4. Natural Leg Extensions (or wall sit) 4x:30sec
A5. Rest 1-2 minutes.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
B1. Glute Bridge Walkout 4x:30sec
B2. Pushup to Mountain Climber 4x:45sec
B3. Iso-Single Leg Deadlift Hold T’s 4×10 ea per leg
B4. Bear Crawl 4x:30sec

To increase the difficulty of the workout up your interval times. You can work all the way up to 60 seconds.

A second trick I like to use is adjusting the tempo. Start off with a tempo of 3/3/1/0. When that gets easy and you increase the interval length, bump up to a 5/5/x/0 tempo.

An insider’s look at the Terry Crews workout and diet. What he does, eats, and what improvements I suggest.

Weighing in at 245 pounds, and standing at 6′ 2″, Terry Crews has a lean, muscular, athletic physique any guy, at any age, would be proud to have.

What many would consider past their prime, a middle aged Crews is one of the most muscular and in shape guys on TV. Want to see what his workout and diet looks like?

Even though Crews is lean with chiseled abs, he still packs plenty of muscle. This impressive physique isn’t just for movies like the Expendables. Crews stays ripped all year long.

Being fit is nothing new for the star. Long before Crews hit the big screen he played linebacker in both the college and professional ranks.

After spending a few years in the National Football League, Crew, became a TV gladiator then moved on to sitcoms and movies. Throughout all that time he’s remained in incredible shape.

Here’s how he does it?

Terry Crews Workout – Euro Training Style

Past Terry Crews Workout and Into His Diet

Over the years Crews has had many different diets. But now that he’s older, what he calls phase 2 of his life, the muscular gains aren’t there like they were when he was in his 20’s. So he’s found intermittent fasting works well for him.

Randy Couture, his The Expendables 3 co-star first turned Crews onto intermittent fasting. And he’s stuck with it since 2012.

Terry Crews Intermittent Fasting Diet

There are a few ways to set up an intermittent fasting style diet. Some fast for 24 hours 1 or 2 times a week. But Crews does a daily fast.

Skipping breakfast and lunch everyday, Crews gives himself an 8 hour window to eat. The other 16 hours of the day are spent fasting.

Even though Crews works out early in the morning, his 8 hour feeding window doesn’t open until 2PM. Then it ends 8 hours later at 10PM. Even though it’s late, this is his biggest meal of the day.

Kind of busts the myth of eating late and getting fat.

To maintain muscle mass Crews pops a few amino acids throughout the day.

Sunday is a cheat day.

Every Sunday Crews ditches his “clean eating” diet and has whatever he wants. He loves some pizza, chicken, ice cream and pie. So you Sunday is his day to enjoy those foods.

However, he still keeps his same fasting schedule. His 8 hour window starts at 2PM and ends at 10PM.

Feeling great Crews says…

“I think for the next 10, 15 years, I see this as my way to go.”

Keeping On Track

Twice a year Crews keeps a food journal.

For a full 30 days he writes every single food he eats and drinks. He finds this provides an accurate count of what he’s actually eating. It also highlights unaccounted calories like snacks and drinks. If left unchecked these can quickly add up.

Consistency

The key to success with the Terry Crews workout and diet is consistency.

Crews makes an effort to eat the same types of foods. He eliminates the “bad stuff” and sticks with lots of veggies and lean meats. A meal isn’t complete without desert.

Staying consistent makes it easy to keep calories in check without counting.

Terry Crews Workout

Terry Crews Expendables 3 Workout

In this video you’ll see Crews doing:

• 24’s – This exercise is a barbell complex where he does 4 exercises in a row. Each is done for 6 reps making 24 total reps. It’s a total body exercise that hits your core, arms, shoulders, and lower body. The 4 exercises are:
  • Upright Row (Not the best exercise for shoulder health. He and you would be better off doing it with the rope attachment on the cable machine.)
  • Power Clean With a Push Press (This is one of my favorite exercises. I’d  probably do it first because of the power component and how technical it is.)
  • Romanian Deadlift (Really think about pushing the hips back.)
  • Jump Squat (May not want to do this with a bar on your back. It bounces too much. A vertical jump or front squats would be a good replacement.)

This routine (24’s) is something he does to start of his shoulder days. He finds it gets the engine running and gets his shoulders and body warm.

Terry Crews Workout Plan

Crews works out 7 days a week between 4 and 5 in the morning.

Monday – Legs

Squat – x 10,8,6,4
RDL – x 10,8,6,4
Dumbbell Lunge – x 10,8,6,4
Smith Machine Squat – x 10,8,6,4
Close Grip Bench Press – x 10,8,6,4
Leg Extension – x 10,8,6,4
Leg Curls – x 10,8,6,4
Treadmill Run – 30  minutes

• Last set of exercise is a 4RM
• The close grip is thrown in there as a teaser for Thursday’s chest workout.

Tuesday – Back & Biceps

Deadlift – x 10,8,6,4
Pull-up – 4 sets to failure
Dumbbell Row – x 10,8,6,4
Bent-over Row – x 10,8,6,4 (Reverse Grip)
Hammer Strength Pulldown – x 10,8,6,4
T-bar Row – x 10,8,6,4
Treadmill Run – 30  minutes

Wednesday – Abs & Cardio

Crunch – 4x Failure
Side Crunch – 4x Failure
Hanging Leg Raise – 4x Failure
Lat Pull Down Crunch – 4x Failure
Alternating Leg Raise – 4x Failure
Knee-in – 4x Failure
Push Up – 4x Failure
Treadmill Run – 60  minutes

Thursday – Chest & Arms

Power Clean – x 10,8,6,4
Incline Bench Press – x 10,8,6,4
Dumbbell Incline Press – x 10,8,6,4
with Dumbbell Curl – x 10,8,6,4
Dips – 4x Failure
with Push Ups – 4x Failure
Treadmill Run – 30  minutes

Friday – Shoulders & More

1.a Upright Row – 4×6
1.b Power Clean – 4×6
1.c Dumbbell Incline Press – 4×6
1.d Dumbbell Curl – 4×6
2.a Dumbbell Front Raise – x 10,8,6,4
2.b Dumbbell Press – x 10,8,6,4
2.c Machine Lateral Raise – x 10,8,6,4
2.d Rear Delt Raise – x 10,8,6,4
Machine Shoulder Press – x 10,8,6,4
Cable Interanal & External Rotation – 4×10
Dumbbell Lateral Raise with a 3 second static contraction – 1x Failure
Treadmill Run – 30  minutes

How to Fix The Terry Crews Workout Plan

This isn’t a workout routine for a busy person. However, Crews makes a living, in part based on his physique. If your paycheque isn’t dependent on 6 pack abs, than you don’t need to go to the gym 7 days a week.

To make the most of Crews’ workout I’d recommend working out 3 or 4 times a week. If you love spending time in the gym, you’re more than welcome to follow his plan. But, I’m sure you have better things to do, so 3 or 4 days will be plenty. However, activity outside the gym is always encouraged.

If going 4 days a week do an upper lower split, or a push pull split. If you want to go 3 times a week, do full body workouts. One exercise per body part is enough.

On Thursday Crews does dumbbell and barbell incline. Don’t bother. It’s essentially the same exercise. A better split is to do barbell incline on one day and dumbbell incline on another day.

Reps – Change the reps and sets. Doing 10,8,6,4 all the time isn’t the way to go. Depending on your age and the health of your joints, going heavy (4 reps) can become an issue. Change the reps and sets from week to week.

Some exercise, like rear and side felt raises aren’t meant to be done in the low (<8) rep ranges.

The deadlift ins’t a back exercise. Sure, it does hit the muscles of the back, put the prime movers are the legs.

Power clean isn’t an exercise for chest and arms. It’s an explosive full body power development moves that emphases the hips.

The Old Terry Crews Workout Plan

Monday: Shoulder/Arms/Abs/Cardio

• 24’s from video above
• Alternating Dumbbell Front Lateral Raise: 1 set of 10 reps
• Arnold Press: 1 set 10 reps
• Lateral Raise: 1 set of 10 reps
• Rear Delt Flyes: 1 set of 10 reps
• Hammer Dumbbell Curl: 4 sets of 10 reps
• Various Rotator Cuff Exercises: 4 sets of 10 reps
• Crunches: 1 set to failure
• Leg Raises: 1 set to failure (Not a big fan of these. I don’t recommend people do them.)
• Cardio: run

Tuesday: Back/Cardio

• Deadlifts: 4 sets of 10,8,6,4 reps (Click here for proper deadlift form. The legs are a primary mover in this exercise. I feel as though this belongs on leg day.)
• Pull-Ups: 3 sets of 10,8,6, reps
• Behind the Neck Pull-ups: 1 set of 15 reps
• Side to Side Chins: 3 sets of 6 reps. One set to each position, right, left and, middle
• Reverse Grip Bent Over Barbell Row: 4 sets of 10 reps
• Machine Row: 4 sets… 10,8,6,4 reps
• Seated Row: 4 sets of 10 reps
• Cardio: run

Wednesday: Cardio Day

• Am: Run
• Pm: Run

Thursday: Chest/Arms/Abs/Cardio

• Power Clean With Push Press: 4 sets of 10 reps
• Barbell Bench Press: 4 sets of 10,8,6,4 reps
• Incline Barbell Bench Press: 4 sets of 10,8,6,4 reps
  • Superset…
    1. Dumbbell Flyes: 4 sets of 10 reps
    2. Bicep Curl: 4 sets of 10 reps
  • Superset…
    1. Bar Dips: 1 set of 15 reps
    2. Push-Ups: 4 sets of 20 reps
  • Superset…
    1. Crunches: 1 set to failure
    2. Leg Raises: 1 set to failure
• Cardio: Run

Friday: Legs/Triceps/Abs/Cardio

• Squats: 4 sets descending reps of 10,8,6,4
• Leg Press (Single Leg): 4 sets 10 reps
• Calf Raise: 4 sets of 10 reps
• Hack Squat: 4 sets of 10 reps
• Close-Grip Bench Press: 4 sets,descending reps of 10,8,6,4
• Leg Extensions: 4 sets of 10 reps
• Crunches: 1 set to failure
• Leg Raises: 1 set to failure
• Cardio: Run

Saturday: Cardio Day

• Run

Sunday: Cardio/Optional Day Off

Run or Rest

Tweaks To The Terry Crews Workout

There are a few tweaks that could make his routines more effective.

Shoulders don’t need their own day. They get a lot of work on chest days. So you’re better off adding 2 shoulder exercises to each of your upper body days.

I don’t see any hamstring work. Take out the hack squat. Do some sort of RDL or hamstring curl.

I like the idea of single leg work. But a single leg, leg press isn’t worth doing when you’re already doing squats. A lunge variation or a step up would be a better choice.

Not a fan of leg raises. The can tear your back up, and they rely too much on the hip flexors. Get rid of them.

Surprises

The biggest surprise to me was that Crews does cardio everyday. For someone as big and muscular as himself he does a ton of cardio. Everyday he runs at least 4 and a half miles. On cardio days he double dips. He gets his run in, then adds in a cardio routine.

Many gym rats will tell you they don’t do cardio because their bodybuilders trying to pack on muscle. Crews is living proof that you can build muscle and do cardio.

Total Body Workout

Terry Crews also has a total body workout.

• Power Clean –  sets of 10 reps
• Incline Bench Press – 4 sets reps of 12, 10, 9, 8
• Machine Chest Press -reps of 20, 12, 8, 4
• Dumbbell Fly – 4 sets of 10 reps
• Dumbbell Curl – 4 sets of 10 reps
• Dip – 4 sets of 10 reps
• Push Ups – 4 sets of 20 reps (Click here for push up variations.)

Even though he calls this a total body workout it’s not balanced. The only exercise to hit the lower body is the power clean. While it’s a great power exercise it doesn’t allow for enough weight or range of motion to work the legs the way they need.

Another missing piece of Terry Crews Workout routine from above is the back work. This clearly isn’t a full body workout. I think it’s called such is because of the power clean. (Click here to see how to do a clean and it’s variations.)

Not a workout I would advise you to model. Take out the power clean and you’ll have an ok upper body push day.

To make it a real full body workout here are the changes I’d make.

Replace the power clean with a full clean.

If you’re looking for something better I suggest the Perfect Body Blueprint. You can download it free here…

http://fitnessdoctrine.com/yours-free/perfect-body-blueprint/

Want to trim down and shape your core? Try the 5 best kettlebell core exercises in your next work. They’re some of my goto exercises that speed up your routine to get you out of the gym in record time, and get you those 6 pack abs you have been looking for.

Want to spend less time in the gym but still get a flat stomach and 6 pack abs? Give these 5 kettlebell exercises a try, though not all in one workout.

Kettlebells have been around for well before the barbell or even the dumbbell, and have been a valuable tool for those looking to lose weight, build muscle and transform their body. After hundreds of years and thousands after thousands of people putting the workouts to the test, kettlebell training has proven itself to be effective at building strength, and stripping body fat. Try a few of these abdominal exercises and you will soon find that this old school iron ball is great at shaping those abs in record time.

5 Best Kettlebell Core Exercises In Action

Recap and instructions for the 5 best kettlebell core exercises that are all done with a single piece of equipment.

Kettlebell Windmill

The first exercise in the video is the kettlebell windmill. Key points for this exercise..

• Start with your feet wider than hip-width apart
• Keep the kettlebell overhead locked out at all times
• Keep your knees straight
• Push your butt out in the direction of the locked out kettlebell
• Turn your feet out at a forty-five degree angle from the arm with the locked out kb.
• Keeping your eyes on the kettlebell up overhead
• Lower yourself until your non-working hand touches the floor or front foot.
• Pause for a second and reverse the motion back to the starting position.
• Be sure to keep a flat back, don’t let it round.

Do all your reps for one side before switching arms.

Kettlebell Swings

The second exercise that Craig and Chris demonstrate is the classic kettlebell swing. What makes the swing such a great abdominal exercise is the fact that you are working your abs the way they were meant to be, stabilizing them not flexing them.

With the swing you are getting a lot more than a killer abs workout. It’s also a great way to burn that stubborn belly fat, and the swing works your entire body, in particular, the butt, hamstrings and low back.

To get an in-depth instruction on how to do the kettlebell swing and see why it is such a great abdominal exercise I suggest you take a look at the video below. I know the video below is kind of long, but if you want to know how to do the kb swing it’s well worth watching.

Perfecting the Kettlebell Swing

Around the World Kettlebell exercise

Another great ab exercise is the Around the World Kettlebell exercise. For this one, you want to…

• brace your abs
• squeeze your glutes, do so throughout the entire exercise
• take the kettlebell behind your back, switch hands and bring the KB around front, handing off to the other hand in a continuous motion.

As with all the other kb exercises it’s important to keep a nice flat back. Go as fast as you can that enables you to maintain an upright torso. Don’t alternate directions, finish your reps for one side before switching direction. The around the world is an anti rotation exercise which hits those abs hard.

Kettlebell Renegade Rows

The Kettlebell Renegade Row is another excellent anti rotation abdominal exercise that looks simple but hits those abs like you wouldn’t believe. Many people pass on the renegade row thinking it is an upper body back exercise, which isn’t totally off base. However, the weight you can handel on this exercise doesn’t make it you most effective back exercise. The real work comes when you lift an arm altering your base of support. This forces your abs have to work extra hard making sure your torso doesn’t twist and rotate, your abs and glutes will have to be nice and tight if that is going to happen.

To make it a little easier you can widen your feet. Narrowing your base of support will make the exercise that much more difficult and you will see why it’s one of the best core exercises.

The Kettlebell Halo

The best kettlebell core exercises number 5…

The kettlebell Halo exercise.

While the kettlebell Halo rounds out the best top 5 abdominal exercises you can do with a kettlebell it’s position in the list doesn’t reflect its effectiveness. Just like the other core exercises the KB Halo looks simple, but is deceptively difficult and makes for a challenging ab workout.

How To Do The KB Halo

• Start by holding the KB upside down with both hands at chest height bring it back behind and around your head and back to the start.
• Once the KB is in front, switch and go the opposite way.
• Do not move anything but your arms and shoulders.

Those are the 5 best kettlebell exercises for training your abdominals that you can do at home, in a small space without ever having to do another single crunch again.

Don’t have a Kettlebell and want to workout form home? Amazon has lots of great options. Many include free shipping which is great with for a heavy item like this. Here is one of the best deals I’ve found…

Great kettlebell Deal

You don’t have to do a kettlebell workout to include these exercises into your abs workout. Throw one or two of the exercises into your circuits and regular strength training workouts and you will get one of the best ab workouts.

Let me know how you make out with my top 5 best kettlebell core exercises.

He’s almost unrecognizable.

With a shaved head and the beer belly the actor has made a drastic transformation. Definitely not his typical look.

See for yourself…
To put on more than 40 pounds and get ready for the role Bale said…

“I ate lots of doughnuts, a whole lot of cheeseburgers and whatever I could get my hands on. I literally ate anything that came my way.”

While he looked the part for his role. His appearance didn’t go over so well at home. Bale said he caught some flack from his daughter.

Less Than Impressive

Apparently she wasn’t impressed with the beer belly. She’d slap it and tease him.

Even though the extra weight was part of his job. I’m sure Bale’s daughters attitude to his new look put a frown on his face.

Bale has done another 180.

Bale has made a number of dramatic transformations over his career. Well, he’s done it again.

This time Bale is going from fat in American Hustle, to fit in Exodus.

Not long after American Hustle Bale was back to work. This time filming his newest film, Exodus. This required Bale to made another quick transformation.

As you can see in the pic below Bale’s in shape again.

When it comes to quickly dropping flab and excess body fat there isn’t anyone better than bodybuilders. It’s nothing for them to lose 15 – 20% of their body fat before they step on stage.

Absorb what is useful, Discard what is not…

Actors know how good professional bodybuilders are at transforming their body and adopt many of their weight loss transformation techniques.

Actors take the techniques they need and forget the rest.

A great example of this is the new MI40-X program from professional bodybuilder Ben Pakulski.

While the new MI40-X program can help you build muscle. You don’t have to use it that way. It’s incredibly effective at burning body fat. Even on those trouble spots like Bale’s American Hustle belly.

With just a few simple tweaks you can adopt  MI40-X to work for your goals.

How to make a system like MI40-X work for you…

No need to hit the gym everyday. You can get results in 3 simple full body workouts a week. Each consisting of just 3 exercises.

Pick 3 compound exercises. Don’t worry. There’s a complete video library of exercises to choose from.

Pick one exercise for each of the 3 body parts:

1. a leg exercise
2. a chest exercise
3. a back exercise

Follow the C.E.P. Protocol for each of the 3, end with a 10 minute finisher, and you’re done. You’ve adopted the fat burning protocol of a pro. You can skip the rest. No need to spend hours in the gym. Just in and out.

As for the rest of the week…

Get in a few walks.

Keep your calories in check.

Simple, but effective. I grantee you’ll be looking great faster than you thought possible.

I highly recommend you pick up MI40X this week while it is offered at a steep discount.

Click here for sale price — > MI40-X (discount link)

As Bruce Lee would say…

“Absorb what is useful, Discard what is not.”

Jason

P.S. It doesn’t matter whether you’re young or old… male or female…. or have good or bad genetics. Follow the principles and you’ll get the  results.

Check it out.

MI40-X (discount link)

Best Muscle Building Sets and Reps

Your in the gym because you want to get big, strong, and gain muscle as fast as possible. This will only happen if you get everything right, like:

• choosing the right exercises
• paying attention to your nutrition
• getting enough rest
• following a plan

(There’s an overview of them basics to building muscle in the beginners guide to building muscle.)

Today I’m only going to cover one of the key elements to building a ripped muscular physique…

the best muscle building sets and reps.

There are plenty of different muscle building programs out there. Some are high rep like German Volume Training. Other mass building routines use less reps, like the 5×5 workout.  Of course there are the classic bodybuilding rep schemes may gym rats swear by… like, 4×10 and 3×12.

Open your favorite muscle building magazine or bodybuilding website and you’ll see the workout of the month or a celebrity inspired program like the Thor Workout Routine or Brad Pitt Fight Club Workout. While they’re meant to insure, they only add to the confusion. But today, in this article, you’ll discover the secret equation for the best sets and reps to build muscle.

Discover how to build muscle fast…

Like the passing down of family heirlooms, workouts get passed down from the old guy in the gym to up and coming gym rat.

These bodybuilding and workout routines are often based on Bro Science.  That’s to say, many of the programs people follow are used because that’s what Arnold did. Or that’s what the big guy in the gym does. There’s no real science behind the workouts or rep schemes.

Back in the 60’s, anabolic steroids became more prevalent in bodybuilding and gyms around the country. Guys on gear were making incredible gains. They could recover faster and handle more volume.

This trickled down and influenced program design. As the pros increased their workload, so too did the average guy in the gym. By the time Arnold started training on Venice beach, high volume, bodypart splits were the considered the best way to get big and build muscle.

Eat big! Train big! That’s the only way.

None of this training was based on rational thinking or planning. It was a macho gym mentality that shaped the training. The doctrine was…

“it’s what the best guys are doing, and it’s what everyone else is doing.”

Forgotten were the days of the pioneers of modern bodybuilding. Guys like Paul Anderson and Steve Reeves, trained smarter. They built great physiques without the excessive amount of volume.

I know you have heard that “high volume training is needed to build muscle.” But why, what evidence is there?

Ronnie Coleman, Kai Greene, Phil Heath, none of those guys are having their programs analyzed by sports performance coaches or scientists. Who knows if their volume is the best. Or if less would be better.

In fact, many studies suggest that less is better. Or at the very least, just as good.

But keep in mind…

all the pros do steroids. On top of that, they’re the best of the best. So the volume of their workouts doesn’t apply to 99% of the population. It defiantly doesn’t apply to me.

Growth Hormone

Those that swear by high volume workouts talk about growth hormone secretions. They go on to say that high volume training supports the increase of elevated growth hormone production. This may be the case. But keep in mind that almost anything you do elevates GH. Sleep raises growth hormone levels. But what often gets left out is how little this increase in GH levels affects the muscle building process. So… the climb isn’t worth the view.

It’s All Science

Good muscle building, strength and conditioning methods need to be based on science. Bro Science can’t back up any of its claims. Sure your buddy may be able to give you a tip to fine tune or tweak your program. But that’s all trial and error mixed with a little luck.

We’re all a little different. Things like genetics, physical condition, age, nutrition, and supplementation, all come into play. But the underlying principles to building muscle fast are based in science. The basic muscular response to the stress of working out, doesn’t change all that much from person to person. In its most basic form, muscle growth, strength gains, and improvements in conditioning are the direct result of the body’s efforts to protect itself. Its a basic adaptation to the stress you place on it.

What makes muscles grow?

by Jeffrey Siegel

High Volume – Not For Drug Free Lifters

Now you may be thinking that the high volume multiple sets and reps produces makes sense. Increase the stress on the body. More stress equals more growth as the body repairs and grows to protect itself. Thus bigger muscles.

While there is some truth to this, it’s a huge mistake for the drug free lifter.

What happens is that you damage your body too much. You can’t repair quick enough. It’s like getting a cut. Give it time and it heals. But if you pick at it all the time it never heals.

When you do a ton of reps and sets your amino acid pool and glycogen stores drain faster . The lower they are, the longer your recovery time. Do this once in a while and you’ll be fine. But trains like that everyday and you’ll find it more and more difficult to have good workouts.

Less Is More

Follow the typical Bro split and you’ll be training one muscle group per day. There’s lots of volume. But each muscle group only gets hit once a week. Break that down and it’s 4 sessions a month or 52 in a year. That’s if there aren’t any missed days or weeks.

A better approach is to cut back on the sets and reps. Less volume means you recover faster. Your amino acid pool and glycogen stores aren’t depleted so you can train again sooner. Instead of training each muscle group once a week, you can train it 2 or 3 times a week.

In one year you can get 104, or 156 growth stimulating workouts instead of just 52. Miss a week here and there and you’re still well above the 52 sessions a bro split provides.

Sets And Reps For Your Major Lifts

Every workout has at least 2 types of lifts:

1. majors
2. accessory

The major lifts (majors) are your bread and butter exercises. They’re compound exercises that require a high structural demand and adaptation.

When talking about sets, reps, and volume, it’s the majors you need to pay attention to. It’s hard to overdo it on accessory exercises like band pull aparts and biceps curls.

Examples Of The Majors

• Squat
• Deadlift
• Shoulder Press
• Bench Press

In the video below Dan John talks about rep ranges for building strength in the majors.

As you can see from the video, reps and sets vary. But the volume is low. Just 10 reps. This is for the highly technical, full body lifts done for strength. Think your Olympic lifts and their variations done at 90% or greater of your 1RM.

Sets and reps for the Rule of 10

• 10×1
• 5×2
• 3×3
• 1×5, 1×3, 1×2

Dan doesn’t cover volume for the workout, but that’s low too. Hit your heavy major, do a few sets of assistance exercises and your done for the day.

Best Muscle Building Approach to Sets and Reps

When it comes to building muscle there are a few different approaches you can take.

Most guys can get away with just one set.

Yep! Just one.

I know this is hard to get a grasp of, and it just doesn’t feel like enough, so go with two. In the video above Dan says 15-25 reps is plenty. Below are a few different ways to hit the ideal set and reps for building muscle.

Rep Out and Back Off

• First set… go heavy and hard. – Know you can do every rep. Do not attempt a rep if you aren’t 100% sure you can get it.
• 2nd set… backoff set –  Slightly drop the weight, around 5 or 10%. Rep it out, but again KNOW that you can do every rep. You don’t want the help of a spotter.
• Set #1 do 8-12reps. Set #2: 8-12 reps. This will give you anywhere from 16 – 24 reps. Perfect!

Warm Up and Rep Out

This method is popular and effective. A heavy warm up set can get you pumped and get your nervous system reved into high gear. This will then make your second set even more effective.

• 1st set… Go heavy and hard but make sure you leave plenty in the tank. This is a challenging warm up set.
• 2nd set… Add some weight, and push it to the max.  Just like the previous method do only as many reps as you know you can do. Spotter is there just for safety. He’s not there to help with the rep.
• Set #1 do 10-12 reps. Set #2: 5-10 reps. This will give you anywhere from 15 – 22 reps.

Two Heavy Sets

Many workouts use this method. Do 2 tough sets. Keep the weight the same and push both sets to near failure.

• Set #1 do 6-8 reps. Set #2: 6-10 reps. This will give you anywhere from 12 – 18 reps. The re[s may be lower. But the weight is heavier.

Exceptions To The Rule

With every rule there are exceptions. Below are the instances where you may mant to do more than 2 muscle building sets per exercise.

• You’re a raw beginner. The extra sets aren’t difficult, they are just to practice.
• If you’re going heavy. More than two sets is necessary. The volume will still be low. No more than 25 reps. For example, if you’re doing four sets of three with 315 the sets are greater than 2 but the reps are well below 25.

Wrap Up

Less is more.

For the drug free guy looking to build muscle you are better off doing fewer reps and sets each workout. This reduced volume will allow you to recover faster and increase the frequency of your workouts. You end up doing less day to day. But by the end of the year you’ve done more.

Only go all out on one set. You can try 2 tough sets but be aware that you may find it hard to recover from that second set.

Endless amounts of sets aren’t the answer, in fact that’s counterproductive to building muscle. This set and rep scheme applies to the major muscle groups and compound movements like the squat, bench press, shoulder press, etc…

Different body parts respond differently. Use different rep schemes on the smaller muscle groups. The workout you follow to get bigger arms will be a little different than what you would do to get a big chest. Each of these options work well when it comes to building muscle.  But we’re all a little different so experiment.

See what works best for you. But in the end, you’ll be better off with anyone of these plans than you would be if you followed the bro science and muscle magazines that have you doing mindless workout routines of 4-6 sets per exercise.

The goal is to stimulate, not annihilate the muscle.

There you have it, the… Best Muscle Building Sets

German Volume Training Routine

Want to build muscle fast?

German volume training may be your answer. But be careful, this mass building workout is not for the faint of heart. This bodybuilding workout has brought many to tears.

It will probably do the same to you.

But if you’re stuck in a rut, looking for a change, or just want an efficient workout routine to build muscle mass quickly, German volume training will produce results.

It’s well worth the pain.

Discover how to pack on muscle fast with this quick effective workout routine.

Your guide to a killer bodybuilding workout… GVT.

But before you go any further, I have to warn you…

German volume training, though simple in design, and looks harmless on paper.

But when done properly, is brutally difficult.

Particularly on leg day.

With that said, let’s dig into one of the most simple training protocols to build muscle fast.

Origins Of German Volume Training

I’m not sure where the German volume training program originated, but I’m going to assume it has something to do with German weightlifters.

I believe it was a program they used back in the mid 70’s durning their off season to help them gain lean body mass.

In weight room folklore it’s said that GVT proved so effective that German lifters added so much lean mass in 12 weeks that they moved up a weight class.

Because of these dramatic results, and in such a short time frame, bodybuilders couldn’t resist and German Volume Training quickly spread.

When it comes to bodybuilding, there is evidence that Vince Gironda had been using a similar program back in the day. This iron guru’s muscle building program was known in bodybuilding circles as the “Ten Sets Method.”

But it was Charles Poliquin who really popularized the 10×10 program back in the ’90s.

Because many Weightlifters and bodybuilders use drugs to recover and grow from brutal workouts, Poliquin made a few changes. He wanted a program that worked well for the natural lifter. Since the majority of Fitness Doctrine readers are natural, the program laid out for you in this article is not the original GVT routine, but the modified version made popular by Canadian strength coach Poliquin.

Why German Volume Training Works

The main reason for the success of this program is because it targets a group of motor units with high-intensity and high-volume workouts.

Your body’s response to this incredible stress is to hypertrophy the targeted muscle fibers. In a six week period, it is possible for you to gain 10 pounds or more provided you work hard and eat plenty of muscle building meals.

As a bonus, there’s evidence suggesting that you can decrease body fat while following the GVT routine.

German Volume Training Principles

GVT is pretty basic and easy to grasp. It may be the simplest program I’ve ever seen, but don’t let its simplicity fool you. This is a brutal workout routine.

The basic GVT concept is based on 3 primary principles:

1. One Exercise

All it takes is just one exercise per body part.

One of the things that makes German volume training so unique is that you only use one major exercise per body part. In a typical bodybuilding workout it’s not unusual to do 3 to 5 different exercises for that one body part.

When he comes to selecting this exercise, it has to be a compound movement that allows you to use a lot of weight. That means barbell exercises, save the dumbbells for assistance work.

These are some of the best options:

• Legs – squats or deadlifts
• Chest – bench press
• Back – pull ups and bent over rows
• Shoulders – shoulder press

Isolation exercises are out. Stay away from:

• Legs – extensions or curls
• Chest – peck deck or flys
• Back – rear delt flys
• Shoulders – front or side raises

For supplementary or assistance work, it’s okay to use dumbbells. The sets and reps for these muscle groups will fall in the range of 10-20 reps done for 3 sets.

2. High Volume

Your goal is to hit 100 reps broken down into 10 sets of 10. You may find your first set quite easy, but stick with the 10 reps because the weight will sneak up on you. By set 4 and 5, you should start to struggle.

To maximize efficiency and effectiveness of the workout, pair opposing muscle groups. For example, bench press for chest and barbell bent over rows for back. You will find that you get a killer pump and will be breathing like you just finished 10 high intensity sprints.

No need to force reps, do negatives or anything else along those lines. Just allow the volume to do its job.

3. Rest and Repeat

GVT is a high intensity workout with little time allowed for muscle recovery. Rest periods between sets are 60 seconds, but when supersetting exercises, rest is increased to 90-120 seconds. First set down, 9 more to go.

When you first start out using the GVT program the weight may feel really light, but resist the urge to cut back the rest period or increase the weight. The first few sets will be relative easy, but after that you should start to feel the fatigue set in.

Be sure to use a stopwatch, otherwise around set 7 and 8, if not sooner, you will be stalling and taking big breaks. This is bad because resting longer than recommended decreases the effectiveness of your workout, that means you won’t get the same gains as you would following the program as laid out.

GVT Program Details

Starting Weight

Because of the high volume, the weight you use isn’t going to be all that heavy. A good starting place is 60% of your 1RM, or roughly a weight you can do for 20 reps.

When you’re able to get all 100 reps, it’s time to increase the weight. For upper body exercises, go up by 5 pounds and up 10 pounds for your lower body.

If you are someone who generally trains with heavyweight, your first couple of workouts will be tough. The high volume takes a little getting used to, but hang in there. It will be a nice change, giving your joints a little bit of a break and adding some serious muscle mass.

Tempo

Poliquin recommends you use a tempo for the major exercises and not just bang them out. The goal is to control the eccentric portion of the lift, making it last 4 seconds. No pause at the bottom, then explosively return the weight to the startting position. Again, no pause at the top, immediately lower the weight taking 4 seconds to reach the bottom.

On paper it looks like this:

– 40X0

For the accessory exercises used to train biceps and triceps, use a 3020 tempo.

German Volume Training Workout

Below is a typical workout split. It runs 5 days then repeats.

Keep a detailed training journal with all your sets, reps, and weights used. If you don’t have a journal, now is a good time to get one. This is one of the rules to follow to get bigger and stronger in the gym.

Taking a look at the chart above…

On day 1, back and chest. We can see that there are only 4 exercises. The major chest exercise is the bench press and the barbell bent over row for the back. Do your set of bench, wait 90 seconds, then do your set of rows. Wait another 90 seconds, then it’s back to bench. Repeat this pattern until you get all 10 sets in.

The other 2 exercises are accessory exercises. No need to rest between the two of these. One exercise per muscle group is all that is needed here as well. The sets remain low, but you have a little freedom in the exercises and reps you choose.

Closing Thoughts

There are of course many different German Volume Training variations, but a “variation” in my opinion becomes a different workout routine if you change up the details. So this is what a GVT program is according to Poliquin:

• select one major compound exercise per muscle group
• do 10 sets of 10
• maintain the proper tempo 40×0
• when you can get all 100 reps, add 5 lbs for upper body lifts, 10 lbs for lower body
• stick to your rest periods, 60 seconds or 90 sec for supersets
• limit accessory work

German Volume Training is tough. After 4 to 6 weeks you’ll have to put this program on the shelf and move on to another workout routine, maybe something like 5 x 5.

I wouldn’t suggest you cycle in GVT more than 3 times a year.

This is a muscle building routine. Don’t expect your maxes to go up. In fact, you can expect to lose a little bit of strength while doing this program. But I think that’s okay, the added muscle mass will more than make up for it.

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Let me know your thoughts and experiences with German Volume Training.

Click here to grab your free GVT cheat sheet.

Work Out Equipment

It’s easier than you think to get started with a home gym or garage gym set up. The essential equipment to help you lose weight and build lean muscle so you look and feel your best.

You don’t need a lot of equipment to get a good workout. That makes any home or garage gym set up easy and budget friendly.

Before we get into the details of setting up your gym, know this… there’s a difference between a garage gym and a home gym.

With a garage gym the set up is geared more towards old school training. The goal is to keep things simple and effective. A home gym on the other hand, it’s more state of the art. It has more machines and a couple of dumbbells.

Here is a picture of how I see the two gym set ups…

As you can see the garage gym is based around a lifting platform with a squat rack and barbell. On the other hand the home gym is based on different machines.

This isn’t always the case. You can mix and match styles. But as a rule of thumb, a garage gym is more free weight based.

If you are looking to set up a home gym many of these pieces of equipment won’t apply. But if you’re

looking to set up the best garage gym here is what you’ll need to start.

Home Gym Basics

A garage gym is a the perfect place to build muscle and burn fat with high intensity workouts. The equipment listed will include everything you need for practically every training program and work out routine…

• strong man training
• CrossFit
• Olympic lifting
• good old fashion hard work

Remember Rocky!

I think it was in Rocky IV when they did their training camp in the middle of Russia. Now that was a garage gym!

Rocky IV Training Montage

The ultimate garage gym set-up…

Even though Rocky was training in the middel of nowhere he was still able to get in great workouts. Good enough to beat the big Russian.

And he did it all without fancy equipment.

Rocky and his crew kept the exercises basic. Remember him doing shoulder press with the horse cart. It was basic, yet an effective shoulder and core workout.

Even though it was just a movie I don’t think you can beat basic movements when it comes to building muscle and burning fat.

What this means for you and your home gym.

You don’t need a lot of equipment. You don’t need any machines either. You just don’t need anything fancy. Basic works. Starting with very little you will be abel to put together a killer garage gym and get a great workouts.

I’m not saying you have to go old school like Rocky did, but you can get going with just a few items, and stay within any budget.

I’m not a big fan of CrossFit so I say this with a tear in my eye.  This cult does a great garage gym set up.

For those Crossfitters that don’t go to an affiliate gym for their workouts they’re heading to the garage to workout from home. And they have some killer set ups in their garage gyms.

The official boxes have even better set ups. With a little more money, larger spaces, and more people coming through the doors they’re forced to keep things simple and efficient. They’re able to get in lots of different workouts with little equipment.

It hurts to say that but, it’s true.

Below you will find a simple list of equipment so you can set up your own garage gym and workout from home.

I have to mention this again. The equipment listed here is meant for a garage gym and workout routines suited to specific goals.

Traditional Home Gym

Looking for a more traditional home gym equipment list?

If you’re tight on space or money you can get a complete workout with the 3 items below. There isn’t a muscle you can’t work with these 3 simple pieces.

• some dumbbells (adjustable is your best bet)
• an adjustable bench
• suspension straps

Resistance Bands aren’t necessary. But they’re cheap. So you might as well get a set of those too. It will add more variety without impacting your budget.

Don’t waste your money on a treadmill. If you can’t get outside, get a rower instead.

Garage Gym set up

For a visual I have included a great video of a guy taking you on a tour of his garage gym. He has a great set up worth modeling. You will see what equipment he uses and how to set up your space.

Best Exercise Equipment For Garage Gym

Garage Gym Basics

To get up and running you can get away with 3 things.  That’s it. Just these first 3 items and you can get a killer full body workout.

1. Olympic Barbells

First, most important, and the most expensive item on your list is the barbell.  You’re going to need is a good quality bar. Even though the most expensive, this will last you a lifetime if taken care of. The majority of your training is based on this one piece of equipment so make sure it is a quality piece. If money is tight you could just buy a bar and do all your training with it. Strongman stuff and other equipment can come down the road as your budget allows.

It doesn’t matter your goal. You may be looking to get strong, build muscle, burn fat, or a combination of all three, strength training is the way to go and a good bar is the starting point.

There are plenty of barbel workouts that are very effective at training the entire body, so you’ll never have to worry about missing muscle groups.

Be sure to look for a good quality Olympic bar. This will run you a few more dollars but well worth the investment.  A well made bar will last a lifetime.  It won’t bend or warp.  And is made to dropped with bumper plates. If you get a cheap bar you’ll find that it won’t spin, warps easily, doesn’t last, and just doesn’t feel good in your hands.

When it comes to selecting an Olympic bar you have two choices.

1. training bar
2. competition bar

Save your money and go with the training barbell.  It will do everything you need without the extra money. For your money Pendlay Olympic Bars may be the best deal on the market. There are other companies out there too so your not limited to one brand.

2.Weight Plates

Now that you have a bar it’s time to add some weight. Your best option is to find a few bumper plates.  If you haven’t seen these before they are the big fat rubber weights used by Olympic lifters.

You’ll want bumper plates because they are safe to drop and throw around, and they will not be as loud as your typical iron plates.  Plus the bumper plates are much more floor friendly. If you’ve ever dropped an iron plate, I’m sure you know what I’m talking about.

It’s hard to say how much weight you will need. The stronger you are the more you’ll need. You’ll also have to link about how many different people and how many different exercises are going on at one time. For most the maximum f weight is needed for deadlifts.

Iron plates are less expensive so you can get a mix of both. 300lbs or 135Kg is a good place to start.  Here is what I recommend:

• 4 – 45lbs (20Kg) bumper plates
• 4 – 25lbs (10Kg)bumper plates
• 4 – 10lbs (5Kg) iron plates
• 2 – 5lbs (2.5Kg) iron plates
• 2 – 2.5lbs (1.25Kg) iron plates
• 1 set of Rubber Fractional Weight Plates

Don’t waste your money on 35lbs (15KG) plates. If you get a great deal on some go ahead and pick them up. Otherwise don’t bother. It may be a bit light for your deadlifts. If that is the case, do clean pulls until you get more weight. Or you can add mini bands to the bar.

With the bar and that list gives you about 265 pounds of weight.  If you need more weight buy 2 more 45 pound bumpers.  That will put you over 350.

3. Flooring

The last item on your essential garage gym equipment list is the flooring.
You don’t need anything fancy. You don’t even need to go with the regular gym flooring. What I use in my training studio is, horse stall mats, and plywood.  You’ll find these things nearly indestructible. You’ll curse their toughness if you have to make any cuts, but you’ll love the price and piece of mind knowing that they will last forever even under the most difficult situations.

If you want to get fancy, build yourself an Olympic platform with the mats and plywood. This isn’t necessary, but it looks good. I built a few lifting platforms. All I did for that was stain a few pieces of plywood and fit it between the mats.

CAP Barbell makes an interlocking puzzle mat. It isn’t a durable. But it looks better and is easier to work with. And it’s cheaper.

In the beginning that’s all the equipment needed. With the bar, flooring, and bumper plates you can do everything you need.  This set up can work forever if need be. But if you want more variation and and have extra money to invest there are a few other items you may want to consider.

But, 3 items and you officially have yourself a home gym. You can now get an excellent workout in from home with these 3 pieces of equipment, throw in some bodyweight exercises and you will have enough variety to burn that belly fat, build muscle, and keep you motivated.

If you’re looking for some ideas you may want to check out the the bar complexes…

full body barbell workouts

Music

A workout room wouldn’t be complete without music. Your sound system doesn’t have to be crazy. In the worst case you can take your mp3 player and plug it into a dock.  Or you may prefer more volume and base. In that case pick up a cheap boombox. Something from a garage sale or flea market will be perfect. But for those of you who are into electronics like myself, you’ll want to use a small receiver, subwoofer, computer or iPod  and blast the best workout music.

Home Gym Additions

You can do this next phase right away, or do it in pieces. But at some point you will want to add these items…

Squat Rack – Give the front squats a break. The rack may be the first piece of equipment you will want to pick up when you get the money. A power rack is your best choice but a half rack will do, and to save money you can always go with squat stands. Save even more and DIY.

Pull Up Bars – If you didn’t get a power rack with pull up bars, time to install a set. Pipe is all you need.

Adjustable Bench – Go with an adjustable bench, no need to get an adjustable and flat bench. Simply roll it in and out of the power rack to do bench press, incline bench, set it up for inverted rows, seated shoulder press, etc…

Prowler – This piece of equipment will be used for cardio and strength training, get yourself a Power Sled and start pushing.

Dumbbells – your best bet is to go with Power Blocks. They don’t take up much room, actually next to none. Plus it’ll be cheaper in the long run.

Suspension Straps or Rings – Go with the Lifeline Jungle Gym XT because they have more versatility and I think versatility is important when putting together a home work out area.

Extras for your Home Gym

I just put down what I thought would be other items that would add to your workouts.  The list isn’t in any order so feel free to pick what works best for you.

• Trap Bar
• Power Wheel
• Kettlebells
• Atlas Stone
• Farmers Walk
• Med Ball
• Long Rope, for climbing and pulling

Home Gym Cardio Machines

Forget the elliptical trainers and tread mills, because they are a waste of your time and money. If you do want to some more traditional cardio go with a rowing machines. For all your other cardio go with:

• Airdyne Bike
• Hill Sprints
• Power Sled
• Skipping Rope
• Cart Pushers
• Rowing Machine

Any questions or comments? I’m all ears. Click the link below to voice your opinion…

Q&A For A Garage Gy Set Up

If you are handy or on a budget there are plenty of things you can make that work just fine, some even better than the real thing.  Check out… Home Gym Equipment MacGyver Style

As you can see you don’t need much to workout from home.  Pick up all this work out equipment and you’ll have a killer garage gym.

I’m sure you know someone this can help. Click a button below and share…

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Do you love pizza as much as me?

If so you’re going to love this recipe.

Not only is it delicious but it’s physique friendly. Doesn’t matter if you’re looking to lose weight or build lean muscle, this recipe has you covered. Low in fat, carbs, and calories. High in protein and taste.

This is a great alternative to the calorie laden fat filled typical cheat meal pizza. Give the cajun pizza a try and let me know what you think.

Dieters Cajun Chicken Pizza Recipe

Pizza Ingredients:
(Makes 1 Pizza)

– 1 Multigrain Tortilla
– 1 4oz Chicken Breast (Chopped or sliced into strips.)
– 2 tsp Oregano
– 2 tsp Basil
– 2 tsp Garlic
– 2 tsp Chili Flakes
– 1 tsp Onion Powder
– 1 tsp Salt
– 1 tsp Black Pepper
– 1 tsp Paprika
– 1 tsp Thyme
– 4 tbsp Tomato Purée
– 4 fresh Basil Leaves
– ½ cup (56g) Low Fat Mozzarella
– 1 Green Chili, sliced
– 1 tbsp Coconut Oil

Directions:

1. Heat a fry pan with your coconut oil.
2. In a bowl add your chicken breast and all of your seasonings except 1 tsp oregano, basil and garlic.
3. Add your chicken and spice mix to the heated pan and stir frequently. Heat until evenly cooked (About 5-6 minutes). Set aside when done.
4. Preheat oven toat 430 (220c).
5. In a second bowl mix the following ingredients… your tomato purée, second tsp of basil, garlic and oregano.
6. Spread the tomato purée mix onto tortillas. Add cheese, the fresh basil and chili slices.
7. Top with cooked chicken.
8. Place in the oven for 5 minutes.
9. Remove and add more fresh basil, a sprinkle of oregano.
10. Slice with a chef’s pizza cutter and enjoy

Pizza’s Nutritional Information:
(Servicing size is 1 pizza)

• Calories: 560kcal
• Protein: 56g
• Carbohydrates: 20g
• Fat: 27g

Watch the video below to see how to make this delicious pizza recipe.

Dieters Cajun Pizza Recipe

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