Aesthetics
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The 3-day Monster plan for size and power
This is called the Monster plan because that’s exactly what it will do to you—turn you into a monster. If you’ve been training several days per week or doing a lot of high-intensity interval stuff for the last few months, this is a nice block of change. Month after month, week after week of continuous bombardment of the muscles with volume and intensity would wear anyone down. Let’s use the next 30 days for size and power. And the way to do it effectively will require a change in thinking, and programming. Watch Brandon Da Cruz (@brandondacruz_) demo one of…
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The basic body transformation plan that’s souped up with experiments
You’ve mastered the basics and have cycled through several programs, but yet again, you’re looking for something “new” to see how far you can push your body’s physique. For this basics+science plan from rising fitness star Ian Canrobert (@CanrobertFitness), you’ll be incorporating the compound movements you’re already familiar with, but with a dedicated “focus” for each exercise. As what would be expected from a basics program, compound lifts will be the meat and potatoes of your training and will also be supplemented with specific accessory work. The “new factor” you’ve been looking for will be the exercise “focus”. Each of…
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The 3 beasts workout plan for strength, size, and power
This plan is broken into two main parts: an upper body workout and a lower body workout. An abdominal beast workout will supplement the upper and lower body days. We’ve picked big compound moves to get the most amount of work out of each session. A variety of rep ranges were also chosen to get a mix of strength, size, and power. In week one, the upper body beast is done twice (Monday & Friday) with the lower body beast done on Wednesday. In week two, reverse the order. The lower body beast is done twice (Monday & Friday) with…
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This 5-day bodybuilding split is a timeless classic
Working out has gotten so complex. So many classes, so many new pieces of equipment, supplements—even the clothing. Options are great, but sometimes you just need someone to give it to you straight. If your number one goal is to build muscle and burn fat to look and feel better—at the end of the day—you’re bodybuilding. Like I said, there’s many different ways to get there but this is a surefire, straight-forward way of getting it done—and very effectively. More into athleticism than aesthetics? Try our 3-day Contender’s Plan for high-performance athletes The Workout Plan DAY 1 – Chest & Back 1…
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How to get (or keep) shredded abs when you’re out of commission
High-intensity exercise and clean eating are the answer to abs, right? Right. But what happens if you’re injured or sick and completely out of commission? Here’s the deal: When I came off a SLAP tear repair surgery it meant no use of the shoulder for months, not even any running or lower-body work. Luckily for me I went into it in shape and just needed to keep it all together. So if you’re out of commission, these tips have been tested to get you through. If you’d like to hear more about the shoulder surgery click here. Evaluate your food consumption…
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Achieve skin-tearing muscle definition with these six isolation routines
You’re not the only one that gets bored to hell with the same routine. Your muscles do too. (Oh, look, there’s that mind-muscle connection thing again). After months, or even years of the same exercises day-in and day-out you’ve done an outstanding job at holding your body back from it’s potential for next-level definition and hardness. You and your body are simply too accustomed to the same thing. We’re creatures of habit with a tendency to follow the path of least resistance, or stick to the things we know. Everything’s always the damn-same. Squat, bench, dead, squat, bench, dead. You know it, we…
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The Power Hour Mini-Plans: 5 Easy-to-Follow Workout Routines
If you’re the “get in, get out” type when it comes to the gym—these are the programs for you. We call these the “mini-plans” because they are condensed or simplified versions of what you may see in a traditional plan. Instead of a “split” or something new every day, just one or two of these workouts are your guide. Watch the inspirational demo videos featuring mini-plan designer Peter Miller from FOCUS NYC. Mini-Plan #1 DIRECTIONS: Complete this full body workout 3 x per week for 6 weeks. Incline Dumbbell Press x 6 Deadlift x 6 Toe Touch x15 Rest 2…
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The Compound Plan: Workouts Built Around the Big Lifts
Aka: the model body workout plan Everyone has snapped a few shots only later to go back and delete a bunch of them. “My eyes are closed.” “I’m not standing up straight.” “Do my arms really look like that?” “Does my stomach really look like that, too?!” And sure, learning your angles is one way to cheat the lens. #AdobeGains is another. We say: Just put in the work at the gym. Jordan Morello (@Jordan_Morello), a rising fitness model and certified personal trainer, understands the desire (or need) to be camera-ready at all times. Here’s his training blueprint for building…
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The Detox Workout Plan v2.0
ONE, TWO, THREE too many. We’ve all been there. Truth is: Alcohol is a diuretic, and diuretics cause dehydration. Dehydration reduces protein synthesis which hampers the body’s ability to build and rebuild muscle. Dehydration will also reduce performance in the gym itself. In fact, alcohol consumption (especially on a regular basis) can actually lead to negative changes in the elements of muscle cells, according to a study published in The American Journal of Pathology. The study’s findings suggest that alcohol can lead to impairment of skeletal muscle—as well as heart—function. What’s more: Alcohol is a depressant. While your mood may seem…
