People say that you can’t burn fat or increase muscle mass or be a great athlete as a vegetarian. This is not true. I’ve been a vegetarian all my life, and the thing that’s held me back from making progress isn’t a vegetarian diet, but instead the types of foods I eat. If your diet […]

6 rounds of:

5 reps Narrow Supinated Grip Chin-ups
10 reps Pushups
10 reps One-arm KB Squat Thrust
12 reps Lateral Lunges
12 reps Sit-ups

The one-arm KB Squat Thrust proved to be extremely difficult. Here’s how you do them: hold a kettlebell in one hand, drop down into push-up position, and perform a pushup with one hand on the […]

Now we are at a point of paradigm shift. A higher frequency begets greater muscle mass. Training your body in one session is also more efficient because:

Your body was meant to operate as one piece
It’ll save you trips to the gym if you get more work done in one session
You […]

If you notice the workout plan that I prescribed, all the workouts involve free-weight exercises. There are two reasons why you should use free-weight exercises:
• They are often the least-used in health clubs, as opposed to machines and cables, hence you’ll save time.
• Machines limit your range of motion and do half the workout for you. Machines […]

The normal range for rest in a typical workout is 2 minutes. If you’ve been training consistently with the previous four principles, it’s now time to take a look at how much you’ve been resting between each set. The idea is to gradually decrease your workouts. The following is a 7-week plan to get your […]

Intensity is as much a product of how one organizes their workouts as it is a mind-set. I’ve realized that my workouts are much more intense when they are planned to be short as opposed to being long. You can only do two things, workout for a long time, or workout at a high intensity. […]

The idea is to move faster within your workout. Supersets have been used for years to enhance the intensity of their workouts. Here’s how I would use them in our sample program:
Day One: Chest
Flat Bench Press 5×5
Superset:
Incline Flies 4×8
Barbell Curl 4×8
Day Two: Legs
Barbell Squats 5×5
Dumbbell Lunge 4×8
Day Three: Shoulders & Triceps
Barbell Shoulder Press 5×5
Superset:
Standing Side Raises 4×8
Lying Triceps Extension 4×8
Day Four: Back
Bent-over Barbell Rows 5×5
Superset:
Bent-over One-arm Dumbbell […]

Timing your workouts is a very simple technique that can enhance your results at the gym. Here is how to do it:
Lets take the chest workout we use yesterday:
Day One: Chest
Flat Bench Press 5×5
Incline Flyes 4×8
Barbell Curl 4×8
At the end of your workout, you check your stopwatch and it says 30:12:48.
Your goal for next workout: 30:12:47.
It’s that simple. Often […]

For those that have read my post An Analysis of Weight Loss methods and Program (don’t worry if you didn’t, it’s a long one), know that I developed a pretty intense program. The program was great but one thing I had not factored in was the time factor. Perhaps that is a program I can […]

Instead of going into detail explaining each principle, I believe it may be easier if I showed you how to use these principles into your training. To start off, I’ll write a generic program and then modify it step by step.
The first principle is to choose whole-body movements.
Here is our generic program:
Day One: Chest & Biceps
Flat […]