Check it out… 

You see personal trainers walking the floor, training, helping members and talking with potential clients but what about you?

Are the trainers approachable? Open for questions? Qualified? Certified? 

My friends over at Primermagazine just ran a feature of mine about personal trainers and how to choose the right fit for your needs and goals.

Click below to read on…

TRAINER TROUBLE: CHOOSING THE RIGHT PERSONAL TRAINER FOR YOUR GOALS

Supplementation

1. Good morning whey: Immediately upon wakening down a small whey protein shake 30 or so minutes before your solid breakfast meal. This will halt the catabolic state you may have undergone while sleeping. 20 to 30 grams should do the trick.
2. Pre whey: It’s also a good idea to get in about 20 to 30 grams of fast-acting whey protein 30 minutes or so prior to training. As said before, this can kick start the rebuilding process during training by saturating the blood with muscle-building amino acids.
3. Post whey: To keep the rebuilding process alive, take in 40 to 50 grams of whey within 30 minutes of training. This will ensure the starved muscle will have ample protein to draw upon.
4. Post training simple carbs: This would be one of the few times each training day to get away with taking simple carbs. As said in the nutrition section, Gatorade, fruit juice or even specialized supplements such as Vitargo are good choices. This quick insulin spike will aid in recovery.
5. Post casein: If it is in your budget, replacing around 10 to 20 grams of your post-training whey shake with a casein product may be a good idea. More research is justifying the benefits of this slow-digesting form of protein regarding immediate recovery.
6. Casein after dark: Another great time to ingest casein is before bed. Since you are virtually fasting for eight hours while you sleep casein is a perfect fix due to being a slow-digesting protein.
7. Creatine before: Everyone knows the benefits of creatine by now. It saturates the muscle with fluids, therefore aiding in protein synthesis, it can boost recovery between sets and workouts. Consume 3 to 5 grams with your pre-workout protein shake.
8. Creatine after: Again, another great time to shuttle nutrients in starving muscle is within 30 minutes after training if not sooner. Take in another 3 to 5 grams with your post-workout protein shake.
9. Glutamine: As one of the most abundant amino acids in muscle cells, glutamine aids in recovery by strengthening the immune system. 10 or so grams both pre and post training will help in the recovery process.
10. Carnitine: As another “supplement behind the curtain,” carnitine helps transport fats to the mitochondria of muscle cells to be burned as fuel. Try one gram morning, pre and post workout and again before bed.
11. ZMA at night: The combination of zinc, magnesium and additionally vitamin B6 has actually been shown to increase IGF-1 and testosterone levels. 30 to 60 minutes before sleep take 30 mg of zinc, 450 mg of magnesium and around 10 mg of B6.
12. The antioxidant C: With all of the hype surrounding the latest and greatest in supplement science, you cannot forget your foundation. Vitamin C is a powerful supplement you may never “feel.” It works hard to strengthen the immune system so you can come back stronger every time. Take around 500 mg with your post-training whole food meal.
13. The antioxidant E: Vitamin E has the ability to reduce muscle cell damage and helps with recovery. This antioxidant is also important for skin, nail and hair health. Go with 200 to 400 IUs with your post-training whole food meal.
14. BCAAs: BCAAs are made up of leucine, isoleucine and valine which are used for fuel during intense workouts thus preventing your body from scavenging hard-earned muscle for energy. At other times of day BCAAs help stimulate protein synthesis and ward off cortisol, the catabolic hormone that can scavenge hard-earned muscle. Try 5 to 10 grams upon waking and pre and post training.
15. Arginine: converted to Nitric Oxide (NO) in the body arginine is a powerful supplement with a host of benefits including increased blood flow allowing nutrients and hormones to do there job. Go with 2 to 3 grams upon waking, pre-workout and 30 to 60 minutes prior to sleep.
16. Give green tea a try: Green tea can inhibit the enzyme that breaks down norepinephrine resulting in higher levels of the metabolic hormone and increased fat loss. Combined with caffeine, green tea extract is one powerful and widely used natural supplement chalk full of antioxidants. A cup or so three times per day before meals can aid in recovery and help burn fat.
17. Try one supplement at a time: Taking every supplement in the book all at once is not a wise practice. How will you know which one works and which one is a waste of your time and money? Take one for 4 to 6 weeks and documents your results. Over time you will know well enough what you need for your specific goals.
18. Not all supplements work for everyone: Do not be surprised if a particular supplement works for your buddy and not for you. Everyone has a different metabolism so be patient in finding what works.
19. Give some supplements time to work: As said before, give a particular supplement time to do its job. Being impatient will not only waste of your time but your money as well.
20. Look to online retailers for the best prices: Online stores usually have a huge selection of your favorite supplements as well as commentary on there use and effectiveness. They are also normally cheaper and ship within a couple of days.

Nutrition

1. Eat plenty of protein: You’ve heard it before; take in around one gram of protein per pound of bodyweight. This is essential if your plan is to build instead of maintain muscle mass.
2. Eat the right kinds of protein: Make sure your proteins are from lean sources such as lean beef, lean ground meats, turkey, fish such as salmon and tilapia, chicken breasts, protein powders, egg whites with a few yolks, skim milk and fat-free or low-fat cottage cheese.
3. Eat the right kind of carbohydrate: Stick with complex carbs such as oatmeal, wheat bread, brown and wild rice, sweet potatoes, wheat pasta, and quinoa. This will ensure that your blood sugar stays steady throughout the day to supply you with ample energy for your hard workouts.
4. Eat healthy fats: Healthy fats are essential for many functions such as brain and heart activity, hormone regulation and energy. Get healthy fats from sources such as oily fish, almonds, avocado, natural peanut butter and oil dressings.
5. Eat your fruits and vegetables: Fruits and vegetables provide a myriad of benefits including a great source of fiber, phytochemicals, vitamins, minerals and natural sugars. For vegetables go for dark leafy greens such as spinach, broccoli, peas, and green beans and for fruits go with bananas, apples, cherries, blueberries and grapefruit.
6. Consume fiber: Consuming food high in fiber helps keep blood sugar levels steady and can aid in your goals of leaning up. Fiber provides bulk to foods, therefore making you feel fuller longer.
7. Don’t eat too much: We keep on talking about what to do. Well, here is something NOT to do: overeat. Give yourself just enough food to fulfill your protein requirements and to give you enough energy for your intense workouts and that’s it! Eating beyond your needs will result in fat gain.
8. Eat a surplus while bulking: This may sound contrary to the last principle but you need to eat a little more than what you maintain your current bodyweight with in order to gain muscle. Here is the main point: you only need around 200 to 400 additional calories to start gaining quality weight, not a buffet!
9. Eat into a deficit if dieting: The same hold true for the opposite. A 200 to 400 calorie decrease is all that is needed for your body to start burning fat for fuel. In other words, starving yourself will just make your body hold on to fat tissue.
10. Protein for breakfast: Make sure to get in some quality protein as soon as you rise in the morning. Something like some egg whites with one yolk will do the trick. Eggs are easy to digest and are an excellent source of amino acids. Research has shown that starting your day with a protein food will steady blood sugar and rev the metabolism for the entire day!
11. Complex carbs for breakfast: With that protein you need some energy. Complex carbs with a little fiber thrown in for good measure is perfect for stoking the furnace after an eight-hour fasting.
12. Carb fuel pre workout: Eating complex carbs an hour or so prior to training will ensure you will have enough energy to make it through your entire workout. Try around 50 to 100 grams of carbs.
13. Fast-acting protein pre workout: This is a good time to surge your muscles and blood with amino acids from a fast absorbing protein source such as egg whites or whey protein powder. By having this rush of protein you will pack the muscle with protein and be ready for the rebuilding process when you are finished. Consume around 20 to 30 grams pre workout.
14. Quick protein after training: The perfect time to start the rebuilding process post training is within 30 minutes of finishing. Taking a fast-acting protein source will guarantee that your muscles will get the muscle-building nutrients they need as fast as possible to grow larger and stronger. Consume around 40 to 50 grams of whey protein powder or egg whites.
15. Simple carbs post training: With your protein source you need fast-acting carbs as well. The simple sugars will enter into the muscle cells at a quick rate and will react with certain hormones to kick-start the rebuilding process. Try 50 to 100 grams of a simple carb source with no fiber such as Gatorade, white bread, fruit juice, or dextrose.
16. No fats immediately after the gym: Taking in fats after training will only slow down the absorption of vital nutrients trying to get to the broken-down muscle tissue.
17. Curtail the carbs at night: As the day progresses lower your carb intake. This will help keep the fat off and aid in fat burning. Have a lean source of protein with a healthy fat and a little fiber. A meat or chicken salad with avocado and oil dressing would be perfect.
18. Cycle calories: After a while you will hit a plateau in your efforts to either lose or gain weight. The body is incredibly adaptable and sooner or later it will fight change. Try cycling your carbs by having a few days of baseline calories then have a high calorie day followed by a low calorie day. This will keep the body guessing and help to continue your progress.
19. Cheat once per week: This is similar to the last principle. Have one meal or entire day per week of whatever you want-within reason. Of course don’t drink massive amounts of alcohol and fast food, but go ahead and eat some food you enjoy eating and have dessert too. This will shock your body out of its normal routine of eating, but just be sure to get back on your diet plan the following day.
20. Relax: Relax and be patient. Progress does not happen overnight. With careful planning and diligence your efforts will be rewarded so don’t worry too much about making giant leaps. Relax and enjoy the process.

Do you have any words of wisdom when it comes to nutrition? Comment below…

Do you need a refresher course in building a more massive, stronger and leaner body? We all know the basics of bodybuilding: lift heavy, eat the right foods and supplements and get plenty of rest, but at times we forget a few details that can make all the difference. A tip here and a piece of advice there can build up into one strong arsenal of knowledge. Little by little we can move beyond our limits and accomplish what we once thought were impossible. Here are 20 short reminders to get you to the next level in your quest for transformation. So find a seat, drink your protein shake and take a few notes, class is about to begin.

Training

1. Use compound lifts: Utilizing multi-joint movements such as bench presses, pull-ups, rows, shoulder presses, squats and leg presses in your routines will ensure you are hitting more than one muscle with maximum weight. This will help you become efficient in the gym.
2.  Rest between one to two minutes between sets: This will allow you to maximize not only your time but also the pump by keeping your muscles filled with blood and properly warm during the workout.
3. Use a weight you can handle: Be sure you are using a weight you have control of. Do not load the bar with so much weight that your training partner is helping on the first rep.
4. Use proper form: Make sure to use good form for each lift not only for safety but for function of your training. If you just throw the weights around you will not target the specific muscle.
5. For the majority of the time use a rep range of 6 to 12: This is the range typically used if muscle mass is what you are after, but strength will come also.
6. Try low reps occasionally: Every now and then try a rep range of 4 to 6 or maybe even throw some singles, doubles and triples in there to mix things up. But remember to use good form.
7. Try high reps occasionally: High reps can sometimes kick-start a lagging body part. Maybe try a high rep set or two at the end of a series of sets. Go as high as 20, 30, or even 50!
8. Train more frequently: For about four weeks or so train each body part twice per week instead of the usual once. You may need to reduce the volume a little but the change will be welcomed.
9. Train less frequently: The same holds true for those training each body part twice per week. Cut back to once per week every now and then and double up on your volume.
10. Try doing drop sets for stubborn body parts: Sometimes all you need is a kick in a certain area’s butt to get things going again. Use this technique on the last one or two sets of a movement. Perform a set as you would normally do it then strip some weight off and continue with your reps and you can strip the weight several times before the muscle is toast!
11. Use antagonistic supersets: This is the old technique Arnold used quite often. Superset chest with back, triceps with biceps, and quadriceps with hamstrings. For example; perform a set of bench presses and then without rest move over to pull-ups for a set. Alternate like this until you have completed all of your sets. You will not only save time but you will have a skin-tearing pump!
12. Once per month do an all negative workout: Reap the benefit of this intense technique by utilizing safe, but effective negative training. Have your partner help you up with a weight you cannot normally do for many reps then lower the weight slowly to resist the negative motion. Make sure to use a spotter, but if none is available use unilateral movements such as one-arm preacher curls, one-legged leg press and machine shoulder presses.
13. Rest/pause for the big lifts: This technique is great for the “big lifts” such as bench presses (all angles), leg presses, shoulder presses, and arm curls. Load a bar with a little more weight than you can handle for your normal rep range. Perform a set of 2 to 4 reps then rack the weight for 5 to 15 seconds. Perform 2 to 4 more reps and rack it again. Once more and you are done. One or two series like this is all you need for a particular movement. A smith machine can be your best friend at times like this.
14. Use forced reps sparingly: It is fine to use forced reps on the last couple of reps of your last set, but try not to attempt them on every single set for countless reps. Lift a weight you can handle with good form then after you have met failure have your partner help a little with one or two more reps.
15. Blast through weak points with compound supersets: A compound superset is when two sets are done back to back with different movements but for the same body part. This is a brutal way to “wake up” more muscle fibers to get it to react.
16. Use these intensity techniques sparingly: The last thing you want to do is run into the overtraining state. Use them once per week and one at a time.
17. Hydrate: Drink plenty of water while you train. We lose an enormous amount of fluid during training and it must be replaced if building a better physique is our goal.
18. Set a time limit: Some days you may feel like you drag in the gym. Try to get your whole workout in say an hour. This will prevent you from too much lag time and more productivity while training.
19.  Simplify: If you find yourself using every technique in the book, scale back and do straight sets of compound lifts keeping it simple for a few weeks.
20. Take off: Sometimes what everyone needs is a little well-deserved rest away from the gym to help recharge our “batteries.” After a few days away you will be ready to get back at it with a brand new attitude and muscle pump!

What are some tried and true lessons you have learned over the years? Comment below…

We all have the daunting, much-to-often task of changing habits at the most inopportune times of our lives. When it seems the most necessary is when we find ourselves low on the motivation scale.

There is a better, simpler way to tackle this affliction!

My friends over at PrimerMagazine.com recenly ran one of my articles outlining a simple single-step-at-a-time process to take the headache and frustration out of CHANGE.

Enjoy >>> SINGLE TASKING: YOUR FITNESS LIFE ONE STEP AT A TIME <<<

I once came across an interesting article titled The Greatest Leg Program. I could not wait to sink my teeth into what constituted the world’s best leg routine. Having grown up skinny, I felt my legs were a major weak point. I feverishly read through the pages to find no real leg program at all – not even a single exercise listed. Ripped off! A waste of my time!

Well, that was then and a few years ago when I was ignorant of the fact of what the true meaning of the article was. Looking back I can honestly say it was one of the best pieces I have seen written and it still holds true to this day.

It wasn’t about sets, reps, exercises and weight. It was about consistency, hard work and fortitude. It outlined the need to stick to a program, any program and see it through.

At times we all get frustrated over what the best split, rep scheme, and volume approach to use when it comes to training. Are we better suited for high volume or HIT-style? Should we use high reps or low reps? Compound moves exclusively or throw in some isolation work? I say yes to all!

My driving point is whatever you choose, stay consistent with it, work hard at it and believe it will work. If that means performing 10 sets of squats for the entire leg workout, so be it. Make them the most intense 10 sets you have ever done. Supersets, compound sets or high reps? Make the very best of it.

Stay with whatever program you are on for at least 4-6 weeks and monitor your progress. Then and only then will you truly know what is working and what isn’t.

Give yourself a checklist. Are your eating habits sound? Are you gaining strength? Are you gaining size (if that is your goal)? Are you energetic and motivated every time you enter the gym? Do you honestly believe what you are doing will work?

Be honest with yourself, reassess your progress and you will walk down your own path of progress.

What are your successes, triumphs, strategies and techniques for a better program? Comment below.

Below is a simple, yet effective diet plan to get you kick started in the right direction regarding gaining lean muscle mass without the unwanted fat that so many others will swear you have to gain in order to put on solid muscle. It utilizes several principles to ensure you are putting on lean weight while staying (or getting) lean.

This is not a bulk-up program. Instead, it is a long-term eating plan designed for long-term, quality results. Stick to these principles and get ready for a better physique!

• You will eat a substantial amount of protein: around one gram per pound of body weight.
• You’re protein will come from a variety of sources: chicken, turkey, fish, beef, dairy, whey protein powder.
• You will eat frequently: in order for your body to be fed at regular intervals and allow for proper recovery.
• Carbohydrates will be complex in nature: potatoes, rice, oats, green vegetables, fruits.
• Fats will be of the healthy kind: nuts, oils, avocado.
• Once per week you will cheat: this gives you not only a surge of calories to keep the body guessing, but it also staves off boredom and lets you look forward to the end of the week.

Lean Muscle Gain Plan

Meal 1:

2 whole eggs and an additional ½ cup of egg whites scrambled or 1 scoop of whey protein powder
1 cup of oats (dry measure) mixed with water, sweetened with Splenda and cinnamon
Coffee or tea (no sugar)

Meal 2:

1 cup of low fat cottage cheese or Greek yogurt
1 ounce of nuts (almonds, walnuts, etc.)

Meal 3:

4-6 ounces of turkey meat
2 slices of whole wheat bread
2 slices of low fat cheese
1-2 tablespoons of low fat mayonnaise
1 piece of fruit

Meal 4 (Pre workout):

1 apple
1 scoop of whey protein powder

Meal 5 (Post workout):

20 ounces of Gatorade , Powerade, etc.
2 scoops of whey protein powder

Or

12 ounces of chocolate milk (low fat or skim)

Meal 6:

6 ounces of fish, chicken, beef or turkey
1 large baked sweet potato or 1 ½ cup of cooked rice (brown or white)
Medium-sized salad with 2 tablespoons of oil dressing

A few notes:
- The above diet yields approximately 2800 calories with 200 grams of protein, 240 grams of carbs and 90 grams of fats (30%, 40% and 30% respectively).
- This diet is based on a 180-200lb individual training around 5 days per week, one hour per day.
- Adjust calories as needed:  Adjust up or down in total calories only by 200-300 calories at a time.
- Once per week a have a cheat meal or two. Anything you want – be sure to get right back on this plan afterwards.
- Mix all protein powders in water.

Good luck! Let me know what you think by commenting below…

Many of us fall into a rut when it comes to our workouts. Our training can sometimes become stagnant, boring and unproductive at times.

Do you need a new beginning, a clean slate, a new back-to-basics program to get things going once again?

You are in luck! Below is a tried and true program I have used for many years to garner new growth and motivation in my training career. it utilizes a few (not too many) techniques to facilitate new muscle mass and strength. But first, I want to make a few points to drive my message home.

1. Everyone can use a fresh start – not only beginners should use a basic routine. At times, even experienced lifters can benefit greatly from a simple routine. As advanced as some of you may be, you can oftentimes find yourself using too many advanced techniques, body part splits and specialized protocols. This in turn can get old, fast.
2. Getting back to basics can also rev up your motivation and breathe new life into your training. You may even rekindle old feelings of working out harking back to the days as a fresh young buck, eager to rush to the gym and attack those weights once more!
3. Simplifying your program can lead to jumps in muscle mass and strength due to the basic nature of the actual program. You won’t have to think too much into your program and over-complicate things in order to have an intense workout.

As mentioned earlier, the program does use a few techniques to keep things interesting:

• Varying reps ranges to keep the muscle guessing.
• “A” and “B” routines to prevent stagnation.
• A two-day split to keep things simple and give the body proper rest.

Beginner’s Luck Program

Day 1: Chest, Back, Shoulders

Incline bench barbell press
Flat bench barbell press
Wide-grip pull-up
Barbell bent-over row
Smith machine shoulder press
Wide-grip barbell upright row

Day 2: Arms, Calves, Thighs

Barbell curl
Close-grip bench press
Seated calf raise
Squat
Leg press
Romanian deadlift

Day 3: off, sleep, eat, rest

Day 4: Chest, Back, Shoulders

Incline bench dumbbell press
Flat bench dumbbell press
Close-grip pulldown
Seated pulley row
Dumbbell side lateral
Seated dumbbell shoulder press

Day 5: Arms, Calves, Thighs

Incline dumbbell curl
Triceps rope pressdown
Standing calf raise
Leg extension
Front or Hack squat
Lying leg curl

Days 6 and 7: off, sleep, eat, rest

A few notes:
- Do one or two warm-up sets for each move of 10-15 reps. Then do two working sets per movement.
- On days 1 and 2 your reps range will be 6-10 with two minutes of rest between sets.
- On days 4 and 5 your rep range will be 10-15 with one minute of rest between sets.
- Focus on increasing your reps within each rep range. Once the upper range is met, increase your weight.
- For abs do 2-3 sets of your favorite moves for 20 reps each twice per week (such as crunches and leg lifts).
- Perform the program for six weeks.

Let me know if you have any questions and let others know how you did in the comments section below!

Oftentimes I will hear phrases such as, “Broscience at its best” or “Don’t believe a word, it’s all just Broscience.”

Curious, I went out to hunt down the actual definition of the term. As Webster doesn’t have an official description – yet, I turned to the other widely known source for such slang – yes, The Urban Dictionary! I actually found two very opposing views of the term.

One by respected nutritionist Alan Aragon:

Broscience is the predominant brand of reasoning in bodybuilding circles where the anecdotal reports of jacked dudes are considered more credible than scientific research.

Broscience in action:

“Bro, you gotta slam 40-60 grams of waxy maize plus 20 grams of BCAA within 7 seconds of finishing your last set of squat rack curls. Otherwise, you’ll go straight catabolic.”

I also came upon this similar description which elaborates a bit further: 

Word of mouth knowledge passed off as fact, primarily among bodybuilders + weightlifters. Generally spouted most by guys who have used loads of steroids and are huge, have no idea what is happening to their bodies and then share that same cluelessness with others who make the false assumption that their experience means that they have knowledge.

Conversely I found this one, which highlights an opposing view, a bit humorous:

A sarcastic term implying that the time tested, muscle building wealth of knowledge developed and utilized by successful, experienced bodybuilders is inferior to the continually shifting hypotheses of articulate, textbook-savvy 155lb. chemists with little or no real world first-person experience to substantiate their conclusions. The term “Broscience” is oft repeated on bodybuilding and fitness oriented internet forums in an attempt to demonstrate online dominance as a substitution for success in the arena of actual bodybuilding.

Professor Shnootgarten: What are you drinking there?

Tommy: Just a protein shake with some carbs; I need to get my 350 grams daily.

Professor Shnootgarten: According to the 30 pubmed studies that I’ve downloaded, any amount greater than 22.341 grams of protein post workout is superfluous for greater protein synthesis. Additionally, insulin spiking, if that’s your intended objective, is neither necessary nor helpful toward replenishing glycogen stores unless, of course, your focus is high rep, time under tension endurance tolerance rather than maximal load, low rep hypertrophy stimulation.

Tommy: Dude, over the last 8 years, I’ve gone from a 148 pound weakling to a 220 pound beast doing the same stuff that worked for my dad, and you’re a buck fifteen and have never actually seen the inside of a gym.

Professor Shnootgarten: Well, according to last year’s in-vitro study of skeletal-muscle glycogen phosphorylase done at the University of Stuttgart School of Bio-Organic Chemistry Deluxe…

Tommy: Spare me the science lesson Mr. Wizard; you’ll change your mind next week when new studies reveal the opposite conclusions. You can take your research and your weak pale self, and I’ll take the 500+lb.deadlift that I got with hard work and a little help from broscience.

So what does it all mean? Well, for the Workout Lab, nothing – okay, maybe just a little. My mission with this site is to dispense information that has helped me and others I have trained get results through time-tested techniques and tips. Some information is researched while other words of advice are from years of experience and experimentation.

Is the Workout Lab Broscience? All that depends on your own definition. Do I do my research when needed? Yes. Will I pass along great pieces of advice and tips about training and nutrition from my own experiences so others can reap the rewards and gains? You bet!

This site is for you.

What about you? What words of Broscience have you heard lately?