So I asked Vic to Do a Post on Motivation. Here's Why…

Gym Junkies has so much outstanding step-by-step info, that I wanted you guys to go over to his site and watch his videos and learn specific techniques. For this post, I just wanted him to write some tips people can follow to stay motivated. All the "How to" stuff is already over on his site, so these are tips to actually stay motivated enough to do the work.

Motivation Tips for Sticking to Your Workout
-by Vic Magary

You know the cycle all too well. An important event comes up where you want to look your absolute best – it could be a beach vacation, wedding, high school reunion…And you do it – you stick to the diet, bust your ass in the gym, and get your body looking absolutely fabulous. For a weekend.

And then it's binge time. A whole lot of late night pizza and beer while watching Ironman on your big screen for the twelfth time and you're right back to where you started. Or even worse than when you started. It's time to stop the quick fix merry-go-round and make a life-long commitment to being healthy and looking great.

Here are some tips to help you do that…

Stop Being a Victim

Everyone that has a problem with their weight or how their body looks, always has an irrational reason outside of themselves to blame for them being that way. Always…

I do. You do. We all do.

It's a TOUGH pill to swallow. Basically by not being where we want to be in life we rationalize it to ourselves by blaming our problem on something else. That could be our genetics, our metabolism, our job, not having enough time, having kids, not having enough money….or whatever.

Everyone does this, and sometimes we won't even admit these things to ourselves because by doing so we are admitting that we failed. But by rationalizing our problem we allow ourselves to put the blame on something or someone else.

Like I said this is the harsh reality and a tough pill to swallow. It hit me like a ton of bricks when I first realized this.

Don't let yourself be a victim, and don't rationalize why you're in the spot you are in now. Admit to yourself that you're in the situation you're in because of what YOU'VE done, and then make a change.

Intrinsic Trumps Extrinsic For Long Term Change

Finding your motivation to get in shape outside of yourself in something such as a big event, an article of clothing you want to fit into, or to impress friends, family, or the object of your affection is a recipe for crash and burn.

Sure you'll hit the gym and tighten up the diet until you reach that extrinsic goal. But what about afterwards? When the event passes, the clothing goes out of style, and the object of your affection is no longer so shiny and new your motivation to stay fit will wane.

However if your motivation to train stems from a personal standard that you hold yourself to – meaning your values – then you have long term fuel to sustain consistent results.

Deep down you need to have a personal belief that caring for your body with proper nutrition, exercise, and rest is your own responsibility.

Another helpful tip is to surround yourself with friends who have healthy habits…

Find A New Clique

It's been said that your net financial worth can be predicted by taking the average net worth of the five people you spend the most time with outside of your job. Well I'll make the bold claim that your health and fitness can be predicted by taking the average nutrition and exercise habits of the five people you spend the most time with.

Don't get me wrong, I'm not saying you have to excommunicate your friends if their not in tip-top shape. I am suggesting that if your friends have health and fitness habits that are not at least at your own level you should occasionally swim in different circles.

Find a new gym partner or take a mixed martial arts class where most of the people in the group are in better shape than you. Try a new activity like indoor rock climbing and find a training partner who has more experience than you. Or ditch the gym completely and start doing some home workouts with your spouse or friend.

Whatever you do, push yourself out of your comfort zone and surround yourself with people who are in better shape than you…

Your Mindset Is EVERYTHING

If you have a fat person mindset, no amount of exercise and diet is going to make you thin over the long haul. You'll always have fat person tendencies, and sooner or later you'll "snapback" into your old self.

Have you ever wondered why half the people on the Biggest Loser end up gaining all their weight back? Its all about mindset and willpower. Hell anyone could lose weight living in a hotel and only being fed healthy food with no distractions or temptations around.

But when you get back into the real world and one day you're late for work and you stop at McDonald's for breakfast, then its only a matter of time before the whole cycle starts again…

If you want to be lean and thin forever, you MUST have the mentality of a lean person…

Here's some tips to help…

Put It On Autopilot

You don't want to have to think about your fitness training. Or what you are going to eat each day. There will be exceptions to this with vacations and holidays, but in the normal day-to-day, preplanning your training and food intake is the recipe for long term success.

Keep your workouts at the same times and days each week. That's pretty basic and many people already do that, so let's take it a step further.

Make it a habit to pre-pack all of the gear and clothes you need for training the night before. Make a checklist if you have to – iPod charged, check; workout shorts packed, check. What ever you need to do, you want to do it the same way each time. You want a procedure that with repetition becomes a habit.

And do the same with your nutrition: If you're trying to lose fat, then pre planning your meals is KEY. I always do my grocery shopping, cooking, and packaging of my meals for the week on Sunday. Then you don't have to think about what to eat when you are tired and stressed – it's already been prepared and you've set yourself up for success.

Sometimes it can be fun and challenging to get in awesome shape for a big event. But it is even more rewarding when the unexpected happens – whether that's a pickup basketball game of shirts versus skins or an impromptu skinny dipping session – and you have the confidence that you are always ready to go.

Let your training be fueled by your personal values, hang out with people who are in better shape than you, and set yourself up for success by preplanning your training and diet and you'll always be in shape for those special occasions.

Conclusion

We can sit here and debate calories vs. carbs or circuit training vs long slow running all day, but if you don't have the mindset of the person you want to be, then you'll never change.

Real, long term change comes from within.

Register for my free workout videos by clicking here—> Gym Junkies Free Video Workout Series

Getting Great Results With Just 3 Short Workouts Per Week

I decided that this summer I was going to deliberately back off on working out and only go into the gym 3 days per week. No matter what I wouldn't put in more than 3 days (even if I only made it into the gym 2 days the previous week). So most of the weeks I did get in 3 workouts, but a few times I only managed 2 times per week. My physique is about as sharp as it normally is with much less time and effort. Gotta like that!

I Backed Off On Calories to Make Up For Less Time In the Gym

I knew I didn't have to go crazy and drastically reduce calories…I simply ate slightly smaller portions a lot of the time. Obviously I still had the occasional big meal, but I did my best to simply eat "a little less". To be honest it was pretty easy. Exercise can increase the appetite, and since I was exercising less…I craved less food. I didn't count calories, but just followed my instincts of eating a little less. Like many of the readers of this site, I do Intermittent Fasting twice a week as well.

3 Weeks Into Summer I Broke My 3 Day Rule…

One of the weeks I decided to workout 4 days per week (old habits die hard). My reasoning was it would make me "extra sharp" for the following week when good weather was suppose to hit. I also reduced my calories a little more. What happened was I felt fatigued and grumpy and my girlfriend noticed that my face and body "somehow looked different"…and not in a good way. I knew it was because that I was slightly overtrained and carb-depleted. Although this is a quick way to drop those last few pounds, the price isn't worth it to me anymore. I did a quick adjustment and dropped my workouts down to 2 days the following week and ate a bit more that week as well. Quickly back to normal.

Spent a Lot More Time Swimming, Walking, and Skimboarding

One of my goals is to spend much more time being active outside. Luckily for me the weather in Seattle this summer has been outstanding. One of the days it hit 104 and we went swimming in the cold Puget Sound at 8PM. Another thing I am trying to do is walk to places in the city that are near my apartment instead of driving. I still need to improve in this area, but I'm getting better. I used to think walking was for people who weren't fit enough for a "real workout", but I've changed my tune. Here is a post I did on that subject: Why Walking is Necessary for Good Health – Even If You Are Extremely Fit and Lean

Easily Drop a Workout if You Just Slightly Reduce Calories

You don't have to cut back much as far as average daily calories to equal what a workout would burn. Honestly, just 100-200 calories less per day would do the trick. If you combine this with walking more often and increasing recreational activities, you will achieve the same effect with one less trip to the gym. I actually believe you would be healthier in the long run as well. Eat a little less and walk a little more. Pretty simple and it works.

Circumstances That Require More Workouts Per Week

My advice is to put in a little more effort in the beginning to quickly reach your fat loss goals, but then figure out the minimum "gym-time" it requires for you to maintain that physique. Certain things like getting ready for a movie role, training for a triathlon, or training for a power lifting competition…will require more time in the gym. The main thing is that these should be exceptions to day-to-day life. At some point I am also going to outline a 3 week routine that will help you get "vacation ready", if you want to reach really low body fat levels.

It Also Doesn't Hurt to Train a Little More In the Beginning

There is something to be said for building a base of strength your first 1-3 years of training. In this case, it would be fine to train 4-5 days per week. The key is to back off once you have hit your ideal size. From that point forward it will be about getting leaner and stronger without having to live in the gym. A few strategic workouts per week can do the trick…especially if you walk a lot and stay active when you are not training.

Note: Please send me your comments about how many times per week you like to workout. On Friday and Saturday I'm floating down a river on the other side of the mountains where I live, so there will be a delay in when they will show up. When I get back I will approve all the comments and answer any questions the following day.

Advanced Bodyweight Exercises: No Gym, No Problem!
by Coach Adam Steer

We all gather here at this blog because Rusty shows us, week after week, how to reach our goals without falling into the trap of the mainstream vanilla flavored fitness advice.

As a reader of Fitness Black Book, you’re part of a savvy sub-culture that wants to make the right choices and do big things without wasting time on obsolete advice and chasing after outdated physique goals like getting hyoooge. I’m here because I believe in these things too. I adhere to the pursuit of the Functional Physique. Move well, live well and train intelligently – physique will follow.

Mainstream fitness offers you two basic options: the no pain, no gain route of dreadfully long sessions and repetitive exercise selections; or the path of decidedly ineffective exercise contraptions which lure you in with the promise of incredible results that require little effort and no time commitment—and we’ve all heard that one before!

Neither option interests me. I expect better than that, and I’m willing to work for it.

Maybe it’s time we went back to the future for a little inspiration?

Ancient Dudes Got Ripped Without Weight Stack Machines And Treadmills!

History abounds in examples of physical cultures that have used nothing more than the weight of the human body to achieve impressive levels of vitality, as well as seriously sexy physiques.

The Pahlavani, an ancient wrestling culture in Iran, made extensive use of bodyweight conditioning methods in their training. It is said that one famous wrestler, Pahlavan-e Bozorg Razaz, performed as many as 1,000 Shena (a form of push-up) per day as part of his conditioning regimen.

As early as the 5th century BC, the physical culture surrounding the wrestling traditions of the Indian Peninsula were based largely around bodyweight exercise. Some of these movements are now making a comeback, and the Bethak (Hindu Squat) and Dand (a form of swooping “push-up”) are popping up in the vocabulary of savvy exercise enthusiasts.

You might be surprised to learn that the training methods of these rugged Indian wrestlers intersected fully with the practice of yoga in its more ancient and rigorous form. Our imported Westernized version of yoga tends to emphasize the yielding side of the discipline, but that’s only half the equation. Few people realize that the Yogi of old were as strong as they were graceful and flexible.

My coach and mentor Scott Sonnon, founder of the Circular Strength Training® system, is fond of saying, “Yoga was never meant to be a thumb and a blanket, but rather a hurricane and an earthquake.” If you dig past the softer side of yoga and apply a little imagination, you’ll discover that old school yoga can be an incredible source of inspiration for bodyweight-only exercise options

Modern Dudes Can Do It Too!

Ever seen the physique of a male gymnast? These guys build incredible bodies simply by moving through increasingly sophisticated patterns against the resistance of gravity. According to renowned gymnastics coach Christopher Sommer, the overwhelming majority of a gymnast’s training is done without external weights or other resistance.

It’s all relative

When you master your own body weight, it appears as though you can defy gravity. In the health and fitness field this is called “relative strength”—having a high ratio of strength to bodyweight—and it gives you the ability to do some pretty amazing party tricks.

The performers of Cirque du Soleil are perfect examples of this. They seem to laugh in the face of gravity as they pry, push and pull their bodies through movements that appear almost superhuman to their audience.

Beyond show-stopping tricks, relative strength is all about how well you can apply your strength. If you’re capable of lifting huge weights in the gym but you can hardly drag your body off the couch without hurting your back, then it’s not necessarily useful strength. Bodyweight exercise is a great way to integrate strength into more sophisticated movement patterns. And being able to move well can reduce your risk of injury while increasing your performance in life, leisure and sport.

When you trip over a crack in the sidewalk, your body must react instantly in order to remain upright. This righting reflex is automatic, but the way your body responds and which movement patterns are recruited to do the job can be trained by moving your body through all of its potential Degrees of Freedom. Anyone who has watched an accomplished martial artist take a fall effortlessly and soundlessly has seen one example of the end result of such training. However, you have to train it correctly if you want the right movements to be available when you need them.

Are you firing on all cylinders?

One of the most frequent comments I hear from new clients who already have an extensive training history is, “Wow, I discovered some new muscles after our training session!” My clients are often strong, fit people, but by taking their bodies through more complex patterns of movement using only their bodyweight, I’m able to connect the dots to get all their muscles firing in concert along the various chains of tension.

You see, they lied to us in high school gym class. The body isn’t just a brick and mortar collection of individual, isolated muscles. It’s an orchestra of interconnected muscle tissue which pulls across long swaths of tension, all held together by a substance called myofascia. Myofascia is like a huge envelope that encompasses and connects all our muscle fibers. Understanding this sea of tension helps us to understand that muscles are more like pockets in one vast and continuous structure. But we’ve become so accustomed to attempting muscle isolation in our strength training culture that we’ve forgotten how to tap into our full movement potential.

What muscle does that exercise work?

I heard a great story about a strength coach in New York City by the name of Charles Staley. Apparently a guy came up to him while he was performing a certain exercise and asked him what muscle he was working. He reportedly answered, “Ya know when you're, say, on a football field, and someone throws you the ball, and you sprint and catch it?" The hapless gym rat said, "Sure." Staley said, "It works that muscle."

In the real world we don’t isolate muscles. We use them together in complex patterns. If we train the right patterns, we’ll be able to call upon them when we need them. Or, we can train two dimensionally and be stuck for an answer whenever someone throws us a football.

This is where the Circular Strength Training® system has been able to make such a brilliant contribution to health and fitness. CST has taken the intuitive efficiency of timeless physical cultures and plugged in the reliable, repeatable and efficient practices of modern sports science.

This old meets new—East meets West—approach to health and fitness is the harbinger of the next evolution in the fitness industry. The mainstream fitness industry would like us to stay “stuck in simplistic stupidity.” It empowers them, and it keeps us paying for memberships at their gyms. But what would they do if we figured out we could train at home, in the park, in a hotel room, or in any number of alternative spaces?

The word is spreading fast that we can ditch the gym and get even better results through exercising in more efficient and effective ways. Convention would have us believe that more is better. CST teaches us that better is better. And bodyweight exercise is one of the best, most portable ways to explore it.

Oh, And It’ll Also Kick Your Butt

The other great thing about bodyweight exercise is that it’ll kick your butt just as well, if not better than, pretty much any training method out there. When I show up without equipment, my clients break out in a cold sweat! They know that the toughest sessions are the bodyweight workouts.

Are you ready to experience your own old-school whoopin’? If so, give this simple yet sophisticated circuit a try. Do the following three exercises for thirty seconds each. Then rest for thirty seconds. That gives you one round of two minutes duration. Repeat that for anywhere from 6 to 10 rounds.

CST Leg Swoop

CST Mountain Climber

CST Quad Squat

These are the basic levels of these exercises. We can adjust the movement sophistication of each exercise in order to make them more or less difficult.

I hope you’ve enjoyed this introduction to a better, more efficient and smarter way to train. A way that suits the sort of lifestyle you embrace or you’re moving into. At the very least, I hope you’ve been inspired to ditch the gym for the rest of the summer to exercise in the great outdoors. Maybe you’ll even discover that the freedom of bodyweight exercise is an appealing option year round.

***
Adam, co-author of Bodyweight Exercise Revolution, offers a free and very complete bodyweight exercise workout manual at his BodyweightCoach.com blog. He’s a Head Coach for the Circular Strength Training® system and has taught CST workshops in Singapore, Australia, Canada, Washington State, New York City and Philadelphia. He also blogs about making better health and fitness choices at Better’s Better.

"Can You Tell Me [name of star]'s Workout Routine?"

One of the top questions on my site is to outline exact celebrity workout routines. When I started my site, I knew that celebrity workouts got a huge number of search queries. Because of that, I did write a decent amount of articles based around celebrity names. I knew there wasn't anything magical about a particular celebrity's routine, but I figured it would be a great way to find people looking for the slim "Hollywood physique" that my site is geared towards. It worked very well and still works today. In fact, I probably will do another celebrity post soon. When I do, you will know exactly what is going on.

I'm Not Impressed by Most Celebrity Workout Routines!

To be honest, most of the celebrity routines I see outlined are really, really basic. These workouts look like they were taken right out of a 1990's fitness magazine…3-4 exercises per body part, 10-15 reps per set, hours of low intensity cardio, and eating specific meals every few hours. When I calculate the time spent exercising it winds up being 15-20 hours per week at times! This isn't a lifestyle…this is just "getting ready" for a movie…big difference!

HGH Injections – Hollywood's Dirty Little Secret

I have never addressed the issue of the widespread use of HGH injections in Hollywood. The reason for this, is that I don't want people to get discouraged and give up on getting slim and dropping excess body fat. Many of the stars that people look up to as having ideal physiques got there with diet, workouts, and pharmaceutical HGH. You can reach the same level of definition and achieve the same look as big-time celebrities…but you can't do so by copying their routines!

HGH Injections Work, Even With Terrible Workout Routines

Studies in the late 80's showed that muscle gain and significant fat loss occurred with HGH injections, even in the absence of exercise. I have seen first hand in my gym what HGH can do to someone's appearance. A 50 year-old gentleman in my gym I recently spoke with was prescribed "HGH therapy" from his doctor this past spring. In less than two months he has gone from flabby, to ultra-ripped. He had a hard time losing the last 20 pounds of fat, but since his HGH therapy it hasn't been a problem. What is funny is that he is doing the exact same (ineffective) routine that he has been doing for the past 5 years…but now he "appears" to be in outstanding shape.

I'm Skeptical of Any "Miraculous" Celebrity Transformation

There are several actors and actresses who seem to stay in shape year-round. They may or may not be taking HGH…I have no idea most of the time. What I do know is that when an actor or actress achieves a "miraculous" transformation in 2 months, there is most likely a doctor's prescription involved. Even with their 2-3 hour daily workouts and rabbit-like diet…some of the drastic results I've seen are too much to be achieved in such a short period of time.

You CAN Get a Hollywood Body Without HGH, But…

You are not going to get in top shape by following most of the celebrity workout routines you see outlined in magazines and on fitness sites. Some of these routines are so archaic they make me cringe. You need to be much more strategic in your approach and you will have to be smarter as far as diet goes. Copying a routine will get you nowhere. On this site I occasionally list specific routines, but the goal is for people to get a deep understanding of how things work and fit together. Once you understand the core principles, you can put together a routine that will smoke most of the celebrity workout routines.

Note: I am expecting some people to comment and explain the benefits of injecting HGH. I have a clear "No Injections" policy for staying healthy. I believe that medicine is only to be used in very special circumstances, if long-term health is your goal.

No Such Thing As an Ideal Circuit Training Routine

To put it in the most basic form, the idea of circuit training is to challenge your muscles while building a bit of aerobic capacity at the same time. Circuits can be done with weights, machines, your body weight, mixing cardio exercise and machines, mixing cardio and weights, etc. The bottom line is that you are providing resistance to your muscles in a way that "feels" like a cardio workout at some point. You can do circuits in a way that is more geared towards resistance and less cardio -or- you can make it feel closer to cardio with less focus on resistance training.

I Like to Perform Circuits In A Way That Targets Fat Loss

I mainly do circuits in a way that targets fat loss, but this is by no means the only way to do circuit training. My method is to separate the main part of my lifting from body weight circuits. I like to lift 3-4 times per week and do Body Weight Circuits as a way to get in a brief fat burning workout when I don't want to trek to the gym.

You Can Do Circuits With Nothing But Weights As Well

I used to think that doing a circuit training routine with weights was pure madness and an unrealistic way to train in the gym. It is pretty much impossible to use 6-10 pieces of equipment in a busy gym. My mind was changed about a year and 1/2 ago, when a reader of this site e-mailed me an outstanding circuit training routine that could be done with just one barbell using the same weight for all of the exercises. I posted this routine on my site shortly after that: A Circuit Training Routine That Actually Makes Sense!

HIIT – Similar Concept to Circuit Training

Some people don't consider sprint intervals on a treadmill or running stairs to be circuit training, but I do. The outcome and feel of this type of exercise is very similar to doing a circuit. The main difference is that you don't typically get the whole body resistance training of other types of circuits. One of the first posts I wrote on this blog was about HIIT on a treadmill: An Aerobic Workout Program That Forces Your Body to Burn Fat. I also have a popular 3 page outline of my favorite HIIT and steady state cardio combo here: Low Body Fat Percentage Cardio.

Nick Nilsson's "Weights + Cardio Fat Loss Circuit"

Nick has a routine that combines HIIT with circuit training. He isn't the first to do this, but reading his routine reminded me of how effective these types of routines can be at dropping weight while maintaining muscle mass. The downside of this routine is that it won't be easy in every gym…it will probably work best in a home gym.

An Outline of Nick's Circuit Training Routine

You will be performing 40 seconds of cardio (treadmill, exercise bike, stairmaster, jump rope, etc)…followed by one set of weights with no rest in between. You continue in this manner without rest for the entire workout. Workouts last 30-40 minutes with no rest in between sets. The idea is to get an entire cardio workout done in the same amount of time as it takes to do a typical weight training routine. The benefits of doing this without rest is similar to doing a typical HIIT routine (more calories burned than normal cardio, large release of HGH, a metabolism boost, etc.)

Here is What A Sample Routine Looks Like

Here is a sample routine taken directly from Metabolic Surge:

Back: Bent Over Barbell Rows or Seated Cable Rows – 6 sets of 6-8 reps. Be sure to keep your lower back arched and tight when performing either of these exercises.

Chest: Flat Barbell or Dumbbell Bench Press – 6 sets of 6-8 reps. Don't bounce the bar off your chest as you lower it down. As well, don't bang the dumbbells together at the top.

Biceps: Standing Barbell Curls or Dumbbell Curls – 4 sets of 6-8 reps. Squeeze your biceps hard at the top and don't swing the weight. Use a shoulder-width grip on the bar for best biceps contraction.

Calves: Standing Calf Raises or Seated Calf Raises – 4 sets of 10-12 reps. Perform this movement under control. Don't bounce out of the bottom and be sure to give your calves a good squeeze at the top.

Cardio: Take no rest as you move between 40 seconds of cardio work and your weight training sets. Have everything set up and ready to go with your exercises as much as possible. If you are in a crowded gym and must wait for equipment or are unable to pre-set, just do the best you can.

No "Holy Grail" When it Comes to Circuit Training Routines

Part of the reason I wanted to write this post was to let people know that there really isn't an ideal circuit training routine. So many variables can be adjusted depending upon your goals. A lot of what you do will be decided by what equipment you have available as well.

Note: As always, I encourage comments and questions. Let us know of any special tweaks you have found to improve the results you have achieved with your circuits or HIIT routines. I look at comments as an extension to the post…often times more valuable than the post itself!

[Overdue for a good black and white picture. This one reminds me of "The Haunting", a 1963 black and white horror film where an evil mansion traps all of its guests. For some reason, I find old black and white horror movies scarier than modern day films.]

Personal Training Has Its Place In the Short Term

There are tons of knowledgeable people who can cut down your learning curve by hearing their wisdom. This is true in any endeavor, not just getting in shape. There comes a point when the "student must become the teacher" to reach the highest level. No matter what the skill… business, sports, racing, cooking, etc…the people who are super-achievers build upon a skill set taught by their teacher.

You Can Become Your Own Best Personal Trainer

Over time you will test and tweak different exercises, different combination of exercises, different tempos of lifts, etc. A personal trainer who has spent 20 years training hundreds of people will have valuable advice, but someone who has spent years learning what works for them will come up with a better routine. The key to becoming better than even the best personal trainer is to constantly test and tweak.

High Achievers are Always in Learning Mode

The key to coming up with your ideal routine is to constantly test and improve upon what is working for you. So…really you will never have the perfect routine because you are constantly improving. Personal training is a great way to test other methods, but most likely you will implement some of what you learn into your current routine that is working for you.

Find Something That Gets Results, Then "Test" One Variable

I like to take a scientific and systematic approach to getting fit. The best way to see if something gets results is to test one variable at a time and give it enough time. If you change more than one thing at a time, you really can't pinpoint the variable that caused the desired effect. Over time, you will work your way towards an incredible routine…keeping what works and dropping methods that don't. Can you imagine what type of results you will get with 20+ years of testing and tracking?

Study Many Methods, Then Test Things That Make Sense

What "makes sense" to some, won't make sense to everyone. For example, I like to do HIIT on a treadmill and others would rather do kettle-bell swings to get the same HGH producing interval-style workout. I have a pre-existing back injury and when I tried doing kettle-bell swings 10 years ago, it gave me a terrible burning sensation down my right leg. So, no matter how effective this exercise is for some it doesn't make sense for me to do this at all.

Beware of People Who Claim to Know Everything

I am the first person to say that there are many, many ways to get fit. I promote methodologies that I believe will help many people get slim and defined. I was hoping from day-one that people will just study all of the tips and test and track for themselves. I have been working out consistently for 20+ years and have stayed lean most of that time, but I'm absorbing info and learning every day. The people who I learn from are also people who are in constant "learning mode".

One of The Benefits of Getting Older

At some point you will understand exactly how your body reacts to exercise and you will get in the best shape of your life. At this point, every little tweak will make less and less impact on your appearance. The fun part now is to see if you can stay just as fit with less time devoted to training. Time is our most valuable resource, so freeing-up more of it is always a good thing! Start testing "time variables", like working out one less day per week, dropping an exercise, doing more in less time, etc. The perfect routine to me is time efficient…anyone can get in amazing shape if they train 6-7 times per week.

Note: The point of this article isn't to put down personal trainers. I know many are doing a valuable service and helping people get fit and healthy.

[Almost time to wear sandals for those of us who are going into summer. I love the smell of summer just as much as the weather: BBQ's, freshly cut grass, sun block, the ocean, etc. Bring it on!]

My Workout Will Not Be Ideal for Everyone

We all are at different fitness levels and have slightly different goals. I didn't want to do this post so people would copy my exact routine. I wanted to outline my routine and the thinking behind it, to give people ideas on things they could do to tweak their routines to hit their goals. This will also show you how I implement a lot of the strategies talked about on this site and how it all "fits together".

So How Many Times Per Week Do I Hit the Gym?

I'm going to the gym 4 times per week this spring. In the past I used to go 5 times, but that is before I implemented body weight circuits into my routine. Here is the post that describes one of the circuits: Body Weight Circuits Are Kickin' My Butt!. I do this once per week in the morning instead of going to the gym. Occasionally I will do these twice per week and just go to the gym 3 times per week. Bottom line…I try my best to get 5 workouts in per week, but this is more than normal. During summer I'm lucky to get in 3 "official" workouts per week.

What Type of Body Part Split Do I Do?

I like to do Chest, Back and Abs on one day…Shoulders, Triceps, Biceps on another day. I like this method for a few reasons. Working opposing muscle groups on the same day, help maintain good posture and muscle balance. A common problem with people who work chest a lot is that it can pull the shoulders forward. I like to follow with back to insure that this doesn't happen. Even if I do most of my back exercises first, I always end with seated cable rows to insure that my shoulders don't get pulled forward. The same concept applies when doing biceps and triceps together.

Why I Don't Do Direct Resistance Training For Legs

Many people disagree with me on this one stating that squats and deadlifts are great ways to increase HGH, boost the metabolism, etc. The problem is that they are TOO effective in some ways. These exercises will put a lot of mass on your legs, hips, and butt. It is weird, because it kind of creeps up on you. Regular pants won't fit as well, you will be slower at some activities, etc. I believe that tough intervals and HIIT work is all you need to have amazing leg definition (without all the excess size). If I could go back in time, I would have skipped all that time spent squatting and deadlifting. It took years for my legs and butt to look normal and fit into regular pants again.

How Many Reps and Sets Do I Do Per Muscle Group?

Right now I am doing 10-12 total sets of 3 reps per muscle group. I am just focusing on two lifts per muscle group. My reasoning for this is that I'm focusing hard on specializing on less lifts to really master these lifts and gain strength. I was doing 3 lifts per muscle group and have decided to drop one of these exercises to keep the strength gains coming along. Many of you have read my post on this principle: Drop Isolation Exercises to Get Through Sticking Points. So for each lift, I'm doing 5-6 sets. The first 2 sets are lighter and the last 3 are heavier…so these 2 warm up sets are counted as part of the 5-6 sets (hope that makes sense).

I Do Some Form of HIIT Right After Lifting

Some people think that HIIT 3-4 times per week is excessive, but remember…I don't do any leg lifts and the lifting that I do is a brief strength training routine (not a high volume bodybuilder workout). I primarily do HIIT right now on the Stepmill machine. I set it on the interval setting for 15 minutes on level 15. About half of the time, I will jump on a treadmill for 15-20 minutes on a low level right after this HIIT workout. Here is more on this strategic form of cardio: Stubborn Body Fat Cardio Combo Routine.

********Day One: Chest, Back, and Abs********

Warm up: Light seated cable rows for 3 sets. I've been doing this lately because it warms up my shoulder joints well. It also preps the arms and gets the shoulders in the best position for strong and effective bench pressing and incline pressing. These 3 sets are done back to back and this takes about 3-4 minutes max.

Chest Exercise #1: Bench Press
This is probably my weakest lift so I like to hit it when I'm fresh. I take a narrower grip than most people, because I feel it is safer on the shoulder joints than grabbing with a wide grip…plus it gives better development to the triceps when the grip is narrower. I basically take a slightly wider than shoulder width grip. I do a total of 6 sets of 3 reps on this lift. Each rep is slow and controlled…even the lighter warm up sets.

Chest Exercise #2: Incline Dumbbell Bench Press
I like to set the bench just slightly lower than 45 degrees. I grab the dumbbells, rest them on my knees and then lift my knees up as I rock back into place. This gets my body and the dumbbells into position at the same time. When I do these reps, I only lower the dumbbells until my upper arms are just slightly below parallel with the floor. I don't lower the dumbbells until they touch the shoulder like a lot of people. I find that this places unnecessary stress on the shoulder joint and wrists. I also don't worry too much about touching the dumbbells at the top of the lift. I find that touching the dumbbells at the top transfers tension to the front delts which makes them fatigue and fail before your upper chest gets a good workout.

Back Exercise #1: Chinups
I'm currently doing 5 reps with chinups. This is the only lift I'm doing 5 reps with right now. Really the only reason is that 3 reps are way too easy. With 5 reps I can get a good workout in 6 sets. I know I could add resistance and do 3 reps, but this just feels better to me. For some reason I don't like going really low in reps in chinups. People who are really great at chinups, will either have to slow down the pace a bit or add resistance.

Back Exercise #2: One Arm Dumbbell Rows or Cable Rows
So I like to alternate these two exercises every other back workout. With one arm dumbbell rows I can really generate some crazy tension in the lats and lift heavy weight. I put my left knee on a flat bench, while I'm bent over to where my upper body is parallel to the floor…my right foot is resting on the ground and my knee on my right leg is slightly bent. With my right hand I pick up a heavy dumbbell that is resting on the ground and pull it into my lower ribcage abdominal area. I lower the weight slowly and then repeat. I do the same lift on my left side. Cable rows are done slowly with the narrow parallel grip handle and pull to my lower ribcage ab area.

Abs: Planks
I don't have a super strict plank routine here, other than that I do different variations of planks. I only spend 5-7 minutes on abs doing a quick plank workout. Bottom line is that planks create density over the entire ab region without adding mass. My abs look and feel better than ever and I haven't done any type of crunching movement for over 8 years. There are other approaches to getting sharp abs, but this one works wonders without having to put much time into it. I will randomly hit the floor at home for 2 minutes and do a plank a few times per week in addition to this. Here is a good basic plank routine.

[Here is a photo intermission for you. Yes...it is a very bizarre, yet interesting photo. I'm not even sure what is happening. I just had to put a break in this large amount of text. I typically avoid doing really long posts like these.]

********Day Two: Shoulders, Biceps, and Triceps********

Warm up: Light seated cable rows for 3 sets. Same warm up exercise as day one. For some reason this one works well for me.

Shoulder Exercise #1: Standing Barbell Military Press
I like to clean the bar to my shoulders and then press for 3 reps and then put the bar back down. I see some people who put the bar at shoulder height in the squat rack and then walk under the bar and press, but I don't think this is the best way to go. I think you should be able to clean any weight that you are able to press. In fact you should easily be able to clean much more weight than you can press. I have found that this lift has really added definition to my entire upper body and arms, not just delts. It is a great lift!

Shoulder Exercise #2: Hammer Strength Shoulder Press
I like this lift because I can really load up the weight and add tension to my shoulders and triceps. It is a great finishing exercise for shoulders, because it doesn't take as much concentration as the military press.

Bicep Exercise #1: Seated Alternate Dumbbell Curls
I like to get a seat on a bench with back support. If that isn't available I'll sit on the end of a flat bench. I do these alternating because I can really generate some tension with heavy dumbbells if I'm alternating…this is great for definition. I lift slowly and lower slowly since the weights I'm using can get heavy. No need to injure or irritate the elbow joints. Also…if someone wants size in their biceps, they should lift the dumbbells at the same time (with higher reps). You will have to use lighter weights, but it will pump up the muscle better than alternating the dumbbells.

Bicep Exercise #2: Hammer Strength Preacher Curls
One for the reasons I prefer hammer strength preacher curls over regular preachers is the tension at the top and bottom of the lift on the hammer machine. With regular preacher curls you don't get any tension at all at the top of the movement, so it isn't great for getting a hard contraction at the end of the lift. Machine preacher curls simply feel more effective and safer than regular preacher curls.

Tricep Exercise #1: Weighted Dips
This is one of the best upper body lifts. I have a friend name Tom with the best triceps that I've ever seen. He is a mad man when it comes to dips. Anyway…this is a great exercise. I do these about 2/3 of the time and 1/3 of the time I'll do Hammer Strength Dip machine to test how much strength I've gained.

Tricep Exercise #2: Close Grip Bench Presses
I'm currently trying to increase my regular bench press a bit, so this just further trains my nervous system in a similar movement. I go a bit narrower than regular bench presses. Whenever my pressing strength goes up, my triceps just get sharper and sharper. This lift has really helped define my front delts as well.

Some Important Points About Getting In Shape for Summer

Again…there isn't anything magical about this particular workout routine. It is pretty basic. Diet is a huge when it comes to getting in shape for summer. I follow the realistic eating plan put together by Brad Pilon, Eat Stop Eat. I also go into all my workouts in a fasted state. I allow myself to get hungry from time to time, while also allowing myself to eat high calorie foods from time to time.

Note: One last thing…the guys over at Gym Junkies have a cool challenge called: Shredded for Summer. It is a 31 day push to get in amazing shape for summer (May 1st -May 31st). You should click that link just to see photos of how ripped Vic got in 3 weeks. He lost 14 pounds of fat in 3 weeks and looks like a different person. Really motivating!

[I am seriously excited to see the new Star Trek movie. I want to see it opening night with fans who get dressed up. Movies are much better with an enthusiastic crowd!]

Using Your Own Body Weight is Logical, Captain

Okay…I'll do my best to not geek out and use "sci-fi" talk this entire post. The reason for this post is that too many of us (including myself) have grown accustomed to lifting things instead of moving our body. When you go into a gym 95% of what you see is people pushing things away from or towards their body. Same with the cardio equipment…the machine is moving but the body stays in the same "space".

Most Workouts Are Unbalanced Toward Lifting Weights

You can get an outstanding level of strength and muscle definition by lifting weights, but that strength doesn't always translate into "real world" strength and athleticism. Most of the activities outside of the gym are largely based around moving your body, but the gym is more about moving objects.

A "Painful" Lesson I Learned About Cardio Machines

I love cardio equipment as a way to lose body fat, but they aren't the best when it comes to conditioning the body for sports. In the spring and summer I like to play basketball with a few of my friends. The first few times we play, my entire body is sore for 3-4 days after. The big problem is that although I am cardio conditioned, moving my body and jumping over the pavement is an entirely different type of resistance.

Last Week I Was Reminded of My Weakness in This Area

This past winter I was limited in time and did nothing but body weight circuits as a way to maintain muscle mass while staying lean. I wrote about the exact workout I was following in this post: Body Weight Circuits Are Kickin' My Butt!. I did this for 10 weeks and it worked wonders! Anyway, I switched back to weights these past two months but wanted to reintroduce these circuits back into my routine. I paid the price in a big way.

My Legs Were Smoked For Days After This 15 Minute Routine

I decided last week that I would replace my Wednesday HIIT with body weight circuits right after my strength training. I did a 30 minute lifting session with Back and Chest, then spent 15 minutes doing the Body Weight Circuit. I replaced the burpees with explosive jumps…I would bend down to touch the ground and then jump as high as possible. As always, I was gasping for air by the end of the third circuit.

Darn You Craig Ballantyne, You Crushed Me Again!

I really paid the price the following 4 days. I went over to Craig Ballantyne's New Blog, TT Fat Loss, and told him how evil he was for coming up with such a deadly routine. Great blog by the way! I've read every post so far and I've commented on a couple of the posts. Although Craig's blog is outstanding, he is an evil and sadistic man. He must be stopped

Just Lifting Weights and Doing Cardio is Partial Conditioning

I have been lacking when it comes to a lot of real world conditioning. Whenever spring hits and the weather gets better I know that it will take a few weeks to adapt to running on the pavement, running up hills, jumping to spike a volleyball, etc. Starting this month, I plan on developing overall conditioning by including more body weight movements along with lifting weights. Along with that, I plan on replacing half of the HIIT I'm doing with body weight circuits.

Feel "Lighter on Your Feet" With Body Weight Exercises

When I was doing nothing but body weight circuits this past winter, I quickly felt more athletic. In fact, I would define athleticism as a strong "strength-to-weight" ratio…or at least it is one of the more important factors. Even just walking or standing felt better. I was a skeptic of this type of exercise until I felt these effects.

How to Incorporate Body Movement Exercises

I would start by replacing lat pulldowns with chinups. For chest you could do pushups along with bench presses. For triceps, you could do dips in between benches or on dip bars. You could go outside from time to time and run hills instead of the stair stepper. You could alternate doing HIIT cardio with body weight circuits (like I'm doing).

Note: I still enjoy cardio machines and lifting weights. I am just recommending that you supplement this stuff with more body weight movements. It will make a difference in the way you look and feel.

No Wonder Why Craig Ballantyne is Ripped!

"Yes Craig…I am humbled". I thought I would try one of your intermediate level circuits and I figured it would be a breeze. I mean…I am a veteran gym rat who has experimented with every tortuous routine know to man. How on earth could a 15-20 minute routine done in my apartment with no equipment kick my butt?

Still Breathing Hard 10 Minutes Later…

This was just after 3 of these bodyweight circuits. Craig mentions on the video to add in 15 minutes of running on the treadmill if you want an even better workout. I still haven't had the guts to go downstairs to my apartment gym and hit the treadmill after this brutal workout.

"The Crazy 8 Body Weight Circuit"

I live in Downtown Seattle in a tiny studio apartment. I love this workout, because it just takes 20-30 minutes and I can do it as soon as I get home from work right in my apartment with zero equipment.

1. 60 Jumping Jacks: Done as fast as possible, but make sure you do full jumping jacks.
2. 15-20 Spiderman Pushups: I'm just doing normal pushups until they become too easy. Typically it is a breeze for me to do 40+ pushups, but it is much tougher when you do these with zero rest in between jumping jacks.
3. Walking Lunges: I take 20 steps total. This is the easiest part of the workout in my opinion.
4. Spiderman Climb: I do a total of 20 of these (10 per side) I really feel these in my abs and obliques.
5. Wall Squat: Do for 45-60 seconds. This hurts! Don't rest your hands upon your legs, since it makes it easier.
6. Planks: Do for 60 seconds. Tough after doing all these other exercises without rest.
7. 5 Burpees: Make sure and do a full pushup at the bottom and explode as high as pssible at the top into a jump. I'm still kind of uncoordinated with these…probably because I'm "smoked" at this point!
8. High Knees: Done as fast as possible. Do 50 total. I just count when my right leg hits the ground for 25. It is hard to count both legs for 50 since you are going fast. You will be dying about 1/2 way through.

Notes: Each exercise is done back-to-back with zero rest in between. You will want to rest, but immediately hit the next exercise. After this 8 exercise circuit is done, rest exactly 60 seconds. I usually run over to the microwave and set the timer. Those 60 seconds will feel like 15-20 seconds. Do this circuit 1 more time. Don't add in the 3rd one until you are ready.

I Felt Like a Chain-Smoker After My 2nd Circuit!

I simply was not in good enough shape to complete the 3rd circuit my first 2 times doing this routine. I was breathing hard and my body was zapped. My skin was hot to the touch. These are all great signs of a great interval workout, but I just couldn't push myself to do this circuit a 3rd time. Again…I have pride when it comes to being fit. I can max out a treadmill for 60 seconds followed by 30 seconds of walking and continue this pace for 15-20 minutes. This is after lifting heavy weights. That being said, these body weight circuits are a humbling deal.

My Goal is to Work to an Advanced Level 

This "Crazy 8 Body Weight Circuit" is one of Craig Ballantyne's Intermediate level routines. I am going to begin with this one and then work my way through the other body weight programs in Craig's Deluxe Edition Turbulence Training Course. This course is a little more pricey than his Basic Course, but it focuses on bodyweight training. It is the most extensive and proven body weight course on the market.

I Have Not Given Up on Weight Training!

These next two months I am focusing 100% on bodyweight training, but this is so I can develop this skill to a high level. I have 2 reasons why I want to master getting ripped with body weight exercises.

1. I want to be able to give solid advice for people who do not have access to a gym.
2. My goal is to travel the world with my girlfriend and I need to be able to workout and stay lean no matter what environment I'm in.

I still believe you will develop a higher level of muscle tone if you incorporate high tension lifting into your routine. A mix of body weight and strength training along with HIIT is what will give you an amazing physique. I still will advise most people to include lifting at least part of the week along with HIIT. Younger guys especially need 5+ years "under the bar" to develop a high degree of muscle definition and muscle density.

If You Are Skeptical About Bodyweight Circuits

I dare you to try this routine! Do exactly what Craig mentions in the video and don't extend the rest periods. I was pretty skeptical myself, especially since I am leaner than most of the guys pictured in the testimonials on his sales page. I really thought this would be a "poor man's" version of HIIT on a treadmill, but this certainly isn't the case. What is cool about this particular circuit is how hard it works the entire abdominal region.

The Belly Off Body Weight 500 Workout

Craig has a page full of free videos. The workout below is called The Belly Off Body Weight 500 Workout (click the link and it opens up a page of videos…click the one with this description). This isn't suppose to be done every day. It is done as a challenge to gauge how conditioned you are. I'm going to give this a shot once every other week.

[This looks rough! I doubt I will be able to complete this the first time through, but I am going to psyche myself up for this one.]

All Excuses for Not Getting in Great Shape…Gone!

I'm a pretty big fan of Craig because he basically has mastered a methodology for anyone to get in great shape regardless of time constraints or location. If someone has a 10×10 space and discipline, they can get in outstanding shape.

Note: I'm sure most of the regular readers have read my 2 part interview with Craig Ballantyne, but in case you missed it, here it is… Turbulence Training – The Most Efficient Fat Loss Workout? One last thing…if you give the "Crazy 8 Body Weight Circuit" a shot, please tell me how it goes for you. I bet you will be pleasantly surprised at how effective this brief workout is in jacking up your metabolism!

Cam Gigandet – Also Has a Big Role in the movie Twilight

Okay back to Cam Gigandet in Never Back Down. The guy is seriously conditioned! This is the type of look that many guys would aim for and believe me…women dig this guy and his physique. The ironic thing is that the mainstream bodybuilding sites tear guys up in the forums for asking how to achieve this type of look (which is one of the reasons I was driven to create this site in the first place). I guess I think the ideal look for men is to be slim and in good shape, while still looking great in clothes…and women to be in great shape while still looking like women (kind of like the men and women in James Bond movies).

Why Most People Fail to Achieve This "Refined Look"

Cam has a degree of definition that few people achieve. It is obvious that he spent a long period of time on fat loss and less time on building muscle. After doing a bit of research, I did find this to be the case. They wanted him to be lean and slim and Sean Faris (the good guy in Never Back down) to be a bit more muscular. They wanted Sean to look quite a bit bigger than Cam. While Cam was working on slimming down, Sean Faris lifted heavy and put on 15 pounds of muscle.

Cam Gigandet vs Sean Faris

It is hard to look extremely sharp, when you first get lean. You need to stay lean for a while to look razor sharp.

While Cam was working on getting lean during the entire preparation for Never Back Down…Sean spent a large portion of that time gaining muscle. They both wind up in great shape, but Cam's physique is more refined. He abs are crisp and sharp, his face has a lean look like a model in GQ, etc.

Sean winds up a bit less refined, due to less time devoted to getting sharp. While he has more muscle than Cam, he looks much less conditioned. It would probably take him another 2 months to get that sharp look that Cam has achieved.

Too Much Focus is On Building Muscle…

It should be obvious that Cam Gigandet doesn't have a body like the typical guy in the gym. His body is much more athletic looking and refined. If anything he looks more like a soccer player or a surfer. A routine based around HIIT with low volume resistance training is the key to this look. A clean low calorie diet is also mandatory to tighten up the physique.

It Takes Very Little to Maintain Muscle Mass

Just a few brief resistance training routines each week is all it takes to maintain muscle mass. Don't believe the hype that you have to lift 4-5 times per week and eat  protein every few hours to maintain muscle mass.  This is a myth that has been perpetuated by supplement companies for years. Brad Pilon addresses both of these points (backed by scientific research) in his book, Eat Stop Eat.

A Lot of Your So Called "Flaws" Disappear When You Get Lean

A mistake a lot of young guys make is that they keep trying to gain muscle to "even out" their physique. Their lower pecs are bigger than their upper pecs, they don't have visible side delts, cant see their abs, don't have a "v" shape, etc. What I recommend is to work on getting to 6-8% body fat and hold it at that level for a few months. I'm betting that 80% of what people think is muscle imbalance is just body fat.

[Here is the trailer to Never Back Down...kind of like The OC meets Karate Kid]

People Vastly Underestimate the Time it Takes to Get Lean

Most people start WAY too late in their quest to get in great shape for the summer.  A lot of young guys spend 9-10 months out of the year trying to gain muscle and 6-8 weeks trying to lose body fat and get lean. I would suggest working on getting lean 6 months before summer. Of course the ideal situation is to stay lean year round, which is what I chose to do…but the reality is that most people "let themselves go".

Staying Lean Over a Period of Months for the "Refined Look"

If you want to look your best for summer or a vacation, hit your target weight 2-3 months before that time…your body will sharpen up dramatically if you can keep lean for a period of time. Get stronger during the last 2-3 months while maintaining the same weight and body fat percentage…and you will reach a very high level of definition. This is why gymnasts look so ripped…they improve muscular function without an increase in size (something that very few people focus on…but a way to look outstanding).

You Don't Need Tons of Muscle to Achieve This Look

This look isn't about bench pressing 315 pounds, lifting to failure, doing heavy deadlifts, etc. You will get this way by dieting correctly and doing intervals to torch body fat off of your body. You will need to do some resistance training to maintain muscle, but you don't necessarily need to gain a bunch of muscle for this look. No need for crazy amounts of protein or calories either. Think about increasing muscle performance while dropping weight…and you will be on the right track.

A Cam Gigandet "Case Study" – The Vacation Body Blueprint

I just created a $49.99 (Free Beta Release) 56 page course case study where I helped two guys achieve the lean look that Cam Gigandet had in "Never Back Down".

[In this video above, Craig shows how to do bodyweight butt exercises. He goes from the least advanced to most advanced movements. At the end he explains how to do different variations. Click the video above and you will be taken to a page with quite a few of his instructional videos. Great info!]

Time For the Questions and Answers…

Question 1: Is This Workout Great for Women Who Want the Sleek "Hollywood Look" (Jessica Biel, Jessica Alba, etc.)?

I've actually worked with a hot, young up and coming actress named Rachel Nichols, and using Turbulence Training we helped her do her first chin-up ever. And she remained sleek and sexy, of course. You'll see her in the upcoming GI Joe movie.

Question 2: Can Guys get the Ripped "Fight Club Look" With TT?

Ah yes, the Tyler Durden physique…Brad Pitt did an amazing job with that one.

But clearly, this is not your bodybuilder's type of physique. Nor would a bodybuilder be able to move like Pitt did in that movie.

That type of lean, wiry, low-body fat body and performance is achieved only through athletic type training – using bodyweight exercises and sprint intervals – just like those in Turbulence Training. You'd almost call it a "dangerous" physique. The type than any other alpha-male wannabe would look at when you're at the beach with your shirt off, and think twice before crossing your path.

Question 3: How Can Someone Get a Complete Workout in That Short of Time?

Most people don't know it, but you can get a full fat burning workout done in just minutes. The great thing about resistance training and interval training is that they are efficient.

For example, three sets of a resistance training aren't 3x's as good as one set. And doing three exercises per bodypart isn't three times as good as doing just one exercise. You can get a lot of results with just a small amount of volume, provided you work hard and intensely.

Plus, if you use "non-competing" supersets, like the ones in Turbulence Training, you can cut your resistance training session in half. And finally, interval training has been shown to help people lose more belly fat in half the workout time of a regular cardio program.

Question 4: But Wouldn't Longer Still Be Better?

Before we even get to exercise, we have to make one thing clear, and that is, "Diet is more important for fat loss than exercise".

That's why you can have someone with a good fat burning diet who works out just 10 minutes per day get more results than someone who works out 2 hours per day but has a terrible fat burning diet.

As for exercise, you have to remember that the whole point of a workout is to stimulate the body to respond by burning fat, or building muscle, or improving cardiovascular fitness, or all three.

The art of designing workouts is about getting the maximum response with the least amount of exercise.

Most people overdo it. They end up with redundant exercises, doing extra repetitions that aren't needed because the muscles already have been stimulated enough. So they are just wasting their time.

And what's worse, is not only does excessive exercise not add to results, but it can lead to overuse injuries. That's why runners and high-volume bodybuilders are hurt so much. Too much stress on the muscles and joints by doing the same thing over and over and over again.

So while, yes, in some cases doing more will help, at some point you have to draw the line and say enough is enough.

Question 5: Won't People Lose Muscle Mass With Such a Short Workout?

No. It's actually a lot harder to lose muscle mass than most people think.

As long as you are training with enough intensity, and not starving yourself, it's hard to lose muscle mass. You almost have to be bed-ridden, or chronically and severely restricting calories or doing excessive aerobic exercise to lose muscle mass, providing you're not on the juice to begin with.

Question 6: I'm an Advanced Trainer, Will Such a Basic Workout Work for Me?

Let's define what "works" means…if you want to lose fat and get lean, it will work for you. If you want to bench press 400 pounds, no it won't. If you want to step on stage as a fitness competitor, than no, you'll need something extra as well. But if you want to lose that last 10 pounds and be able to see your six pack, then yes it will work. It depends on your goals.

Question 7: You Are Looking Ripped. What Does Your Workout Look Like These Days?

 My workouts -> I follow my Turbulence Training programs. Some days 3 times per week, some days 4. I don't do much sprint interval training, just the lifting. More bodyweight circuits as my choice of keeping body fat low.

Craig…thanks for the Answers. I know the readers of my site appreciate it!

Summary:  I have only made my way thorough 1/2 of the Deluxe Edition and I'm picking up quite a few techniques to implement into my training. Things like the bodyweight circuits "look" too simple to be effective. I did this workout in my small apartment earlier this week and it kicked my butt! One of my big dreams is to travel the world with my girlfriend and spend 3-4 weeks in various foreign countries. With the knowledge I've learned from Turbulence Training, I know I can get an amazing fat burning workout no matter how Much or how Little equipment I have.

2 Free Reports to Give You an Idea of the Workout Structure

Don't discount these just because they are free. They will be valuable to you. Craig gives away info that others charge money for. I really respect him for that. He runs a great business…in that he helps masses of people for free and charges a small amount for people who want to get really in depth info. Remember to bookmark his Turbulence Training Video Page as well. It outlines a few different workouts and exercises that you will want to refer back to.

Here's Craig Ballantyne's free report The 5 Secrets to Burning Stubborn Female Fat and Lose Inches. 

This is a sample Turbulence Training workout that is focused on how women can boost their metabolism.

Instead of wasting another $5 picking up a mainstream fitness magazine…download this for free and implement these techiniques instead.

This is a sample Turbulence Training workout for men, called How to Gain Muscle and Lose Fat.

This report outlines a workout that simply uses dumbbells and bodyweight exercises to get lean and maintain or gain muscle.

Even if you have all the time in the world to go to the gym, that may change at some point. and this knowledge will come in handy.

Craig Ballantyne – Ripped Year Round From Brief Workouts

Here is a recent picture of Craig with his dog. I always tell people to take advice from people who are actually in great shape.

Craig works out 3-4 times per week and uses extremely brief 30-40 minute workouts to stay in great shape.

This will be a 2 part post. In part one, I'll explain a bit about Turbulence Training and why it works so well. In part two, Craig answers specific questions I asked him last week about his workout principles. A great program for the lean Hollywood look.

Turbulence Training -The Story Behind Its Creation

Back in 1998-1999, Craig was earning his master's degree in Exercise Physiology and literally spent 16 hours per day in the lab. He would get there at 7AM and leave at 11PM. He only had 50 minutes of down-time, while the lab's gamma-counter analyzed blood samples (he was studying the effects of Androstenedione on athletic performance). The gym he trained in was 5 minutes across campus, so that only gave him 40 minutes to get in a solid workout.

How He Constructed His 40 Minute Workout

So with only 40 minutes, he was forced to be efficient.  I failed to mention that he previously worked with athletes as the school's Strength and Conditioning Coach. The athletes he trained had seen tremendous results with sprint intervals (HIIT)…so that was going to be a big component of his workout. Plus he could do HIIT in 15 minutes, leaving him 25 minutes for strength training. He also knew that high reps weren't going to be as efficient as low reps. So the lifting part of his workout was brief heavy strength training with low reps.

Brief Strength Training + HIIT

Does the formula above sound familiar? Well…this is what I consistently talk about on this site…because it develops a lean, ripped, athletic physique with just the right amount of muscle. The cool thing is how Craig makes this formula more time efficient. He does "non-competing" supersets to get the strength training part of the workout done in a much shorter period of time.

What is a "Non-Competing" Superset?

This is a set which involves doing one lift for a body part followed by another lift which works an entirely different body part. You do these sets back to back and then rest for a 30-60 seconds. Basically, this is a way to get more quality sets done in less time.  If strength is your goal, then you can rest a bit longer in between these supersets to be able to lift slightly heavier weights.

Note:  I made the incorrect assumption that Turbulence Training was just circuit training meant to increase the heart rate by doing exercises back to back. Increased heart rate is NOT the goal of the resistance part of the workout. The main reason for non-competing supersets is to get more quality work done in less time. His basic course includes a 50 minute recording that explains the real reason why intervals and supersets work at burning body fat…going against any main-stream publication that I've read. It actually makes a lot of sense.

The HIIT Part of The Workout is Very Flexible

I'm a big fan of doing sprint intervals on a treadmill, but there are many many ways to get HIIT done without cardio equipment at all. As a matter of fact, Craig has several body weight only circuits that are extremely effective. Here is a free page that he created with videos demonstrating a lot of the exercises he recommends: Turbulence Training Videos

Note: On the video page there is a video called "High Intensity Interval Training". This is the exact sprinting Treadmill Workout that I have done for over 10 years. There is another video that I think is outstanding called "Fat Burning Circuit". This is a way to do HIIT at home with no equipment except for a stability ball. I am actually going to add this once a week for those extra busy days that I can't get into the gym.

Why I'm a Fan of Turbulence Training

In the past, I had the time to easily get in 4-5 workouts per week. In fact, I have consistently averaged around 5 workouts per week for close to 20 years. These days, life is getting busier and busier. I picked up the Deluxe Edition of Turbulence Training as a way for me to get the same results in less time. I will incorporate many of Craig's methods in a way that works for me. I have my own variations and incorporate tweaks here and there, but this is going to be a big time saver.

In Part 2, I Ask Craig Questions About Turbulence Training

Some of the questions revolve around building the slim "Hollywood" physique as well as how well this workout works for women.  He talks about how he recently trained an actress to get slim for her upcoming movie role, while retaining her slim and sexy physique. I also ask him what his workouts look like these days, etc. It was cool of him to take some time and answer some questions for readers of Fitness Black Book.

Craig Ballantyne – 7 Questions and Answers About Turbulence Training

A Poorly Planned Workout + More Time = Poor Results

Getting in great shape isn't about putting in a lot of time. Getting lean and losing body fat is about putting in effort over a compressed time period. 5 sets done properly, are better than 30 sets done poorly.

Something to That Happens When You Limit Your Sets

If you know that you are only going to do 6-8 total sets for a body part, wouldn't you want to make sure that you got the most out of each set? You would most likely focus a lot harder and "lift with purpose". You wouldn't throw the weight around for 10-15 reps…you would want to generate hard contractions with each and every rep. To get best results you would want to lift heavier for less reps (better quality contractions to build muscle definition).

The Same Increase In Focus Happens When Time Is Limited

If you were given only 15-20 minutes to do cardio, what would that workout look like? Well, you probably wouldn't walk and do the ineffective "target heart rate" approach. You would do some hardcore HIIT and work up a sweat. In fact, if you have been doing 40 minute sessions…you would be pleasantly surprised at how effective a compressed HIIT session works.

What if You Could Only Workout 3-4 Times Per Week?

If you knew that you were limited to three 45 minute workouts each week, you would take an entirely different approach to your workout. In order to stay in amazing shape, you would be focused beyond belief. Your workout wouldn't resemble anything along the lines of most people in the gym.

The Master of Getting Incredible Results With Short Workouts

I'm going to highlight a fitness expert in my next post that has the "compressed workout" theory down. His course is probably one of the only "workout courses" I will recommend on my blog. I do recommend a couple of diets and mention other fitness courses, but this guy gets my full endorsement. I don't think there is a better approach to getting lean for people under time constraints.

Note: I have been communicating with this guy for a few weeks and asking him questions, etc. I hope to get a full-blown post done in a few days. He gives away a ton of free info as well, so stay tuned.

Update: Here it Is…
Turbulence Training – An Interview With the Top Rated Fat Loss Expert on How to Get the "Hollywood Body"

I Wish There Were More Hours in a Week!

I'm not going to go into too much detail here, but between work and my Internet projects I put in 65-70 hours of work per week on average. I am not just estimating this either, this is actual hours worked consistently over a period of 12 months. The month of July, my job has been brutal…requiring me to put in 60+ hour work weeks. That has bumped up my total time worked to over 80 hours per week. If I add in the commute time, I'm probably pressing closer to 90 hours per week.

90 Hour Work Weeks Will Kick Your Butt!

I don't know how people hold down two full-time jobs or a full-time and a part time job. I feel for you guys! I work a demanding dead-end job and I'm doing my best to work my way out of it. I see the light at the end of the tunnel, so it helps me push when I'm feeling tired or sleep deprived. I take constant criticism from my family and friends telling me that I don't spend enough time with them, but they don't understand the big picture of what I'm trying to accomplish.

My Current Workout Schedule is Less Than Ideal

Under perfect circumstances I like to workout 5-6 days per week. This is my ideal, but in reality I average closer to 4 times per week most of the year. I typically hit the gym 5-6 days a week in early spring to look extra sharp for summer. So far in July, I have made it to the gym about 1-2 times per week. Exercising once or twice per week is really just considered "damage control"…at best you will just maintain your current fitness level…more likely than that, you will "slide" a bit and have to play catchup at some point.

The Less You Workout, The Stricter Your Diet Needs to Be

I believe that 75% of how lean you are comes down to diet. Diet can be a boring subject, but it is important if you want six pack abs or a sleek look. Since I have been missing workouts, you would think that I would be watching my diet closely. Well…I have been a bit too "loose" on the diet as well. When I get really busy, I seem to justify rewarding myself with a big meal or going out to eat instead of cooking.

Stopping the Downward Spiral Before It Gets Out of Control

The big difference between a fit person and a yo-yo dieter is how far they let themselves slide. I've put on 7 pounds in a 4-6 week period of time. I'm guessing that all of it is fat! I still "kind of" have nice six pack abs, my arms look great, etc. The bottom line is that I could justify this and tell myself than I'm still in much better shape than most Americans. The problem with this is that I would probably put on 7 more pounds thinking like that! The time to attack weight gain is when you have only put on 5-10 pounds…don't wait until you put on 30+.

Being Extremely Busy is Not an Excuse to Gain Weight

There is a good chance that you won't be able to workout as much if you are busy, but you aren't too busy to eat well. The great thing about eating healthy foods is that you will have more energy to perform at a high level. Your mind will play tricks with you especially when you are sleep deprived. Don't give in and eat high calorie food. When I'm tired my mind tells me that high carbs and processed foods are the way to go. This is wrong…opt for the healthier choices whenever possible.

Prepare for Your Workouts as Much as Possible

Since I have only been able to hit the gym 1-2 times per week, I want to make those workouts count. I have actually had a few incredible workouts this month. Since I know that I may not get to the gym in 5-6 more days, I do a higher volume of lifts followed by intense HIIT and at least 45 minutes of Steady State cardio. My workouts last around 1.5 hours, which is a bit longer than most of the year. I also carb deplete 2-3 days leading up to these workouts when possible. I have only done this about half of the time, but it is a great way to insure maximum fat burning results.

Yo-Yo Dieting is More "Mind Based" than "Diet Based"

I actually believe a lot of people become yo-yo dieters because they ignore a small problem until it adds up to a big problem. Think about it…if someone gains 5-10 pounds they still probably look great. They think things like…"I looked too skinny at that lower weight anyway". Add 5-10 more pounds and they still look much better than when they were 50 pounds over weight. In fact, they are still getting compliments from people who haven't seen them in a long time. A 5 pound weight gain is a small problem, but ten of these small problems add up to a major weight gain!

Note: I wrote this post because I read a few comments where people were "beating themselves up" a bit for gaining a bit of weight. Every extremely fit person I know, slides a bit every now and then…including myself. The key is to stop the weight gain before it becomes a major challenge.

[Christiano Ronaldo...the greatest soccer player in the world...he is also a great fitness role model as well! Women prefer this type of look over a bulky bodybuilder for sure!]

How Many Sets for Muscle Tone?

Remember, your goal for muscle tone is to avoid damaging the muscles. If you get sore the following day, back off a bit the next time that you work those same muscles. I like to do 3-4 sets of anywhere between 3-10 reps for muscle tone. I chose 2-3 exercises per body part.

How Many Reps Per Set?

I am one of the few people who believes that strength training done properly, can actually give you amazing muscle definition. I address this in one of the first posts I made on this blog: High Reps for Muscle Tone? Bad Advice!…I think that you can get alright definition with medium to high reps, but you just won't reach your highest potential unless you include periods of time when you are lifting in the lower rep range. There are times when I do 3 sets of 8 reps per exercise…and other times when I do 4 sets of 3 reps per exercise.

Why Work The Muscles Frequently When Going For Tone?

This is one of the big keys to muscle tone, that I never hear personal trainers talk about. Muscle tone is basically the partial contraction of a muscle in a relaxed state…so your muscles are contacting a bit on their own even when you are completely relaxed. The way to increase this is to contract you muscles hard (workout) on a frequent basis. Their are two reasons you want to avoid damaging your muscles. The first is that if you are sore, you will overtrain if you work that muscle again too soon. The second is that you will be unable to get a hard contraction on a damaged muscle.

Avoid Going to Failure or Using Forced Reps When Toning Your Muscles

Going to the point of failure will increase the likelihood that muscle damage will occur. The bad thing about going to failure is that it teaches your muscles to fail! Your body will react by not contracting that muscle quite as hard for the next set…it will also result in less muscle tone outside of the gym. Going to failure and forcing reps is great for muscle mass, but terrible for muscle tone!

A Typical Split Routine for Muscle Mass

A popular mass building routine is the "3 day split". This is where you work the entire body over a period of 3 days. Day one could be Chest, Shoulders, and Triceps…Day 2 could be Back and Biceps…Day 3 could be Legs and Abs. The benefit here is that since the muscles are getting damaged, they need more recovery time. Also since you are only focused on a couple of body parts, you could really do a high volume of intense lifts for each body part. Cardio would be limited to maybe twice a week for 30 minutes.

The 2 Day Split Muscle Tone Workout Routine

Since you want to work each muscle group more often when going for tone, you should try to split you workout over two days instead of three. The great thing here is that you don't need much recovery time when you don't damage the muscles. Here is the routine I've followed for the past 5 years. Day One is Chest and Back…Day Two is Shoulders, Biceps, and Triceps. The lifting part of my workouts only take 30 minute max and then I hit cardio for 30-45 minutes. I do abs at night before bed. I don't do any direct leg training whatsoever.

How Many Days a Week for Each Muscle Routine?

For muscle tone…I would recommend 4 times a week for maximum effectiveness…3 days a week to maintain (or when life gets really busy)…and maybe 5-6 days per week the month before a tropical vacation! For muscle mass, I would recommend 5 days a week to keep those muscle growing…too much time away from the gym and they will begin to get smaller again…you could maintain that mass with 4 times a week.

Note: I'm just barely scratching the surface here when it comes to setting up a good workout routine. The main goal for muscle tone is that you just need to remember that muscle damage and sore muscles are not your friend. Lift just enough to generate strong contractions…and spend the rest of the time burning off body fat with intense cardio…also don't be afraid to lift heavy as long as you do not reach failure. I'll dig much deeper into the details of what makes a great workout routine in the near future.

I have emphasized in my post, Athletes Have More Attractive Bodies Than Gym Rats, that you can't get in peak condition just by working out in a gym…Laird is a living example of this. Laird also trains with weights, but his low body fat percentage comes largely because of how active he is outside of the gym. I saw a clip where he ran down the beach with a rope tied around his waist and a log tied to the other…the guy was dragging a 50 pound log down the beach!

Laird is probably the greatest surfer that has ever lived, but he refuses to compete in surfing contests. Hamilton was the guy who back in 1993, pioneered a new way of surfing…getting towed into the wave by a Jet Ski. You see…when a wave reaches 30-40+ feet, it moves too fast to catch by paddling!

Here is a video of Laird catching 40-50+ foot waves…totally insane!

So What Does Laird's Typical Workout Week Look Like?

Monday: Circuit training with weights. He works the entire body in about 1.5 to 2 hours. He chooses 20 different exercises and does enough sets per exercise to get 105 reps (this is a rough workout, by the way).

Tuesday: Rides a mountain bike for 2 hours, followed by "sand training" (lunges, push-ups, log pull, sand dune sprints), and ends with "water activity" (surfing, wind surfing, kite surfing, etc.)

Wednesday: Circuit training…followed by a "short" bike ride of 1.5 hours.

Thursday: Bike (mountain or road for 2.5 hours), sand training(lunges, push-ups, log pull, sand dune sprints), and water activity (surfing, wind surfing, kite surfing, etc.)

Friday: Circuit training…followed by a "short" bike ride of 1.5 hours.

Saturday:Rest (surf if the waves are breaking nicely)

Sunday: Bike (mountain or road for 2.5 hours), sand training(lunges, push-ups, log pull, sand dune sprints), and water activity (surfing, wind surfing, kite surfing, etc.)

One More Amazing Video…Laird Pretty Much Catches a Tsunami Here! (turn up your speakers…this video will give you chills)

Wow…this guy is seriously active…and 10 times more studly than any bulky bodybuilder! Laird shows that in order to get in peak condition, you have to work the body in a number of different ways. I'm inspired to "think outside of the box" and change up my routine a bit. The main thing I've learned by looking at Laird's workout routine, is to incorporate doing activities you enjoy into your workout(mountain biking, surfing, running on the beach, etc.)

If Laird Hamilton's workout routine doesn't motivate you, I don't know what will!

Now go outside and burn some calories!

Craig Ballantyne is a writer for Men's Health Magazine and really knows his stuff when it comes to torching body fat. His book, Turbulence Training, is one of the few fitness books worth buying on the Internet. It is actually filled with cutting edge advice and "original thought"…not just re-hashed stuff that everybody already knows.

Here is a Trailer to "300"…the Movie Which Inspired this Workout

The 300 workout is based around the concept of doing 300 reps with seriously hard compound exercises…with zero rest in between each exercise! Here is a quick outline of the workout…

a) Pullups – 25 reps
b) Deadlifts with 135lbs – 50 reps
c) Pushups – 50 reps
d) 24-inch Box jumps – 50 reps
e) Floor wipers – 50 reps
f) 1-arm Clean & Press with 36lbs Kettlebell – 50 reps
g) Pullups – 25 reps

Craig goes into much greater detail of the 300 movie workout on the Men's Health blog. It is definitely worth your time.

http://transform07trainer.menshealth.com/2007/07/the-300-movie-w.html

Note: This is only suppose to be done once every few weeks, not on a regular basis.

Workout like a Spartan!

Rusty

Before I analyze Rocky's workout program, I have to share with you a VERY entertaining video. If this doesn't make you at least smile, then I can't do anything for you. I almost spit my Corona Light out all over my computer screen. You seriously have to watch this..there is definitely a "Brokeback Mountain" quality to this…that's all I'm saying!

Okay…are you smiling? Good…Now let's talk about why Rocky knew a thing or two about getting in great shape.

First of all, did Rocky walk on a treadmill to get his heart rate to the moderate fat burning zone? Heck no! Rocky needed to get in shape to beat Clubber Lang! Rocky knew that walking on a treadmill was a half-ass workout…he wanted to get ripped.

Instead, you see Rocky pushing the limit and sprinting…this was his version of high intensity interval training. Boxers call this "roadwork". Whatever you want to call this, sprinting intervals are a great way to increase your natural levels of HGH…which burns body fat long after the workout is finished.

Interval Training <---My "Sprinting Interval Workout" Post

Rocky also did a BUNCH of cross-training. I believe that your body will look its best when it is exposed to a large variety of movements…that is a big reason that I think athletes have more attractive bodies than people who only workout in the gym.

One of the things that Rocky did in his workouts was jump rope. Jumping rope is tough! What I really like about it, is that all of the muscles in your body get worked when you jump rope. You want nice calves, a toned midsection, and a firm butt? Then learn how to jump rope properly.

Jump Rope <---My "Fat Torching Jump Rope Routine" Post

The main thing that Rocky did right was to really push himself. There are so many people who barely break a sweat when working out. You just aren't going to get the fastest results if you don't push yourself every now and then.

Workout like Rocky and get better results…just don't wear the 1/2 shirt and the short shorts…LOL!

Cheers!

Seriously…most people have just played around with a jump rope back in Elementary School. A lot of people think of jumping rope as more of a game or a kid's toy…the ironic thing is that it is actually an extremely effective form of exercise. Almost every person I know could easily walk at a brisk pace for 15 minutes, but I bet less than 1% of the population could jump rope for that long.

So What Muscle Groups Does Jumping Rope Target?

The answer is just about every muscle in the body. I think it works muscles that rarely get used. After my first time jumping rope, I was sore in many muscle groups…especially in the calf muscles and abs. In fact, if you are really trying to get ripped abs, jumping rope will help big-time. Your core really gets worked hard since your abs have to contract to stabilize your entire body as it propels through the air.

Jumping Rope Helps Release Your Fat Burning Hormone (HGH).

HGH is a hormone that your body releases naturally, which burns body fat like crazy. Increasing your natural level of HGH in your body is your quickest route to burning body fat. Unfortunately, low intensity cardio won't assist your body in releasing HGH. The proven way to increase HGH is to alternate high intensity cardio for 30 seconds followed by 30-60 seconds of rest…this is called High Intensity Interval Training (HIIT).

Tips On Purchasing a Jump Rope

For about $15, you can get a "Speed Rope" at most sporting good stores. They are basically plastic ropes without the beads…make sure it is "adjustable" as well. This is extremely important!

How to Get The Correct Adjustment on Your Jump Rope

• Place Your Jump Rope on the Ground
• Stand on the Midpoint of the Rope (an equal distance between the handles)
• Grasp the Handles and Pull them to Your Chest While Standing on the Rope
• The Top of the Handles Should Reach About 6 Inches Below the Collar Bone (not as high as the collar bone or as low as the upper abs…If in doubt, go a bit too long and shorten the rope a bit as you get more experienced)

Learning the Skill of Jumping Rope, Your First Two Weeks of the Program

Most beginners "double bounce" in between rotations. This actually allows them to rest their core a bit as well as their calf muscles in between rotations and means that they have a low level of core fitness. You will want to jump cleanly in between each rotation and keep the abs and core tight.

Your arms should barely move when you jump rope. The rotation of the rope should come from wrist movement. If you want to increase the speed of the rotations, simply increase the tightness of the circles that your wrist is making (this will make more sense when you start jumping rope). The goal of your first two weeks of jumping rope is to eventually work up to a point where you can jump rope for 5 minutes solid without having to stop and start again. This means that if you have to stop because the rope hits your feet, you have to start again from zero. You also want to be able to jump rope alternating feet, so it looks like you are running while jumping rope.

Here is a Video With A Guy With Serious Jump Roping Skills

Note: The music he has chosen is super-corny! Don't tell me I didn't warn ya…LOL!

My Favorite 15 Minute Jump Rope Workout

• Stand in front of a clock or timer of some sort
• Jump Rope for 3 minutes to warm up
• Rest for 30 seconds
• Jump rope as quickly as possible for 60 seconds
• Rest for 30 seconds
• Jump Rope as quickly as possible for 60 seconds
• Rest for 30 seconds
• Repeat this alternating pattern for 15-20 minutes

Note: There are a bunch of things you can do to customize this…you can do the whole workout using the "running in place" method of jumping, you can learn how to spin the rope twice for every one jump, etc…as you get really advanced you will find that you will be able to spin that rope at blazing speed and that 60 minute sprint will be extremely intense. Also, if you want to take advantage of the fast heart rate and burn even more body fat, hit a treadmill or exercise bike for 20-30 minutes after your jump rope workout.

There are several chest exercises to focus on to make this happen & some chest exercises you will probably want to avoid as well. Here is a photo of Brad Pitt, which shows what to shoot for.

So you will notice that he has the same thickness of his pecs all the way up to his collar bone. This is what causes that well defined line down the middle of his chest.

The big mistake beginners make is that they concentrate too much on the basic flat bench press. The problem with the flat bench press is that although it is a great mass builder, it develops the lower chest quicker than the upper chest.

The key to develop square pecs is to focus on building the upper chest. There are several basic chest exercises to choose from.

1) Incline Barbell Press
2) Incline Dumbbell Press
3) Incline Machine Press
4) All variations of Incline Flyes

Do you notice any similarities between these exercises? Obviously it is all the incline lifts that will build up your upper chest.

Almost every guy you see in the gym starts their workout with the flat bench press. The reason why is that you can lift the most weight on that exercise while you are fresh.

I would recommend the opposite approach…prioritize your chest workouts so that you do a few incline lifts before you ever hit the flat bench…or drop the flat bench from your workout until your upper chest development catches up with your lower chest.

Here is a tip that I rarely here anyone in the personal training world talk about…If you are having a tough time feeling your upper chest contract in incline exercises, you need to increase the mind-to-muscle link in your upper chest. The best way to do this is through a high volume of lifting for that lift. You are going to want to lift a lighter weight and higher reps to really feel a burn in that muscle. Over time you will be able to contract that muscle hard and then lift with heavier weights in a more traditional manner.