Throughout the world, each country’s military is usually broken up into different divisions.  The branch considered the elite, who receive the highest degree of military training, are called their Special Operations Units.

Special Ops soldiers carry out “unconventional” warfare; what most military infantry divisions are incapable of accomplishing.

These highly specialized units are taught to either work independently or to assist other military units (not necessarily our own US military) on the battlefield.

A typical Special Ops mission may include being dropped inside enemy lines to patrol and gather information or sabotage planned attacks.

These specially trained soldiers are bred through the military’s most demanding military specific training, where each soldiers is transformed into a genuine modern day warrior.

To become a Special Forces combatant, both your physical body and mind must endure daily pain and struggles that most men could never even imagine.

There are many divisions of the military, all of which offer very challenging fitness regimens, but this is special forces folks, so ya better be prepared to have your ass kicked all up and down the block…

Do you think you have what it takes to become part of the US Military’s Elite Special Ops Division?  I’m going to outline the basics of what any Special Forces Workout should include.

If you are serious about joining the military or would like to reach the conditioning level equal to that of a Special Ops Soldier, here’s what you’ll need:

The minimum qualifying scores necessary for entering each Special Ops Division may vary, as each branch of the military has their own Special Operations Division and set requirements for that particular program.

For the purpose of showing you what you’ll need in order to score the minimums for entrance into any of the Special Forces Divisions, I have listed the ‘basic physical requirements’ that you’ll need to posses in order to reach their peak level of physical conditioning.

For example the Army’s Green Beret Special Forces Unit requires that you run a minimum of 2 miles in 12-14 minutes.  You must also perform 100 push-ups in only two minutes and 100 sit-ups in two minutes.

It’s very important to become a well-rounded athlete if you’re looking to become Special Forces fit.

The soldiers of any one of the Special Forces Divisions must all run well, swim well, have good cardiovascular and muscular endurance; they must be able to march with around 60 lbs of weight strapped on them AKA a rucksack (this also includes full gear and uniform).

This is not your local gym’s typical 3-5-days-a-week worth of bodybuilding training – most bodybuilders are all show and no go.

They focus mostly on appearance and not as much on conditioning.

If an average bodybuilder or even a hardcore or advanced bodybuilder attempted to endure a military style Special Forces Workout, they’d fall out mighty quickly – In fact, the more muscular troops who go through bootcamp are, the more likely they are to quit.

And I’m not knocking bodybuilders, I consider myself one… but I train with more of a holistic approach, as I like to be both Show and Go!

The requirements of a Special Forces Soldier means you will have to follow a Special Forces Workout that includes these five equally important piece parts; each one as important as the other:

1. Calisthenics

2. Weight Training

3. Swimming

4. Running

5. Rucking (long marches with a rucksack attached to your body)

Each of the above physical piece-parts should be worked on both independently and jointly.  You can incorporate a lot of high intensity superset weight training into your Special Forces Workout, and this will collectively build muscular strength, muscular endurance and cardiovascular endurance.

It’s a great way to really compound your efforts.  Your objective during such a training protocol, is to keep the body moving, keep the muscles and heart active and to push your body.

For activities like swimming, rucking and running, you’ll want to build up for them by performing them consistently.  These three are not as easy to duplicate through alternative means of exercise like weight training or calisthenics training.

Okay, that’s a quick overview of what it will take to make a legitimate Special Forces Workout… and why…

In the next post, I’ll get into an actual Special Forces Workout Routine that incorporates our proprietary “Burst Bout” training system…

See ya then.

Your Coach,

James Villepigue

To advance to Part II: Military Workout — Special Forces Training Routine, click here: Military Workout

Today’s marine workout is a continuation of our recent military fitness theme we’ve got going on.  In the last Army Ranger Workout post, we showed you what it’d take to have the conditioning of an active Army Ranger…

Now, we’ll take a look at an actual marine workout routine, so you can begin to train like a marine and reap the same benefits these true-life heroes gain from their intense fitness regimen…

You’ll be knocking out 3 workouts per week — rest at least one full day in between workout sessions.  Believe me, you’ll need it.  This workout is excellent for fat loss, raising resting metabolic rate, promoting lean muscle gains… and of course, improving athletic performance.

Let’s take a look at the weekly overview of this 3-week marine workout routine…

Marine Workout Week 1:

Complete each exercise (listed below) in the order they’re shown — aim for 8-12 reps, depending on your current level of fitness.  The side bridge should be held for at least 30 seconds per side.  Rest 45 seconds in between each exercise and perform just one round/set.

Marine Workout Week 2:

We’ll use the same exercises as we did in week one — only this week, you’ll be pairing a strength training exercise up with an all-out sprint.  Think of it as a really exhausting superset, only the second exercise is a sprint.

You’ll perform the required number of reps for the listed exercise, then immediately sprint for 10 seconds, walk back to the place you started, and begin the next set/exercise.

Day-1: Do 12 squats, sprint for 10 secs, walk back to start… repeat for 4 total “supersets”… rest 90 seconds and finish with a 5-minute tempo run at steady, hard pace.

Day-2: Do 12 push-ups, sprint for 10 secs, walk back to start… repeat for 4 total “supersets”… rest 90 seconds and finish with a 7-minute tempo run at steady, hard pace.

Day-3: Do 10 pull-ups, sprint for 10 secs, walk back to start… repeat for 4 total “supersets”… rest 90 seconds and finish with a 5-minute tempo run at steady, hard pace.

Marine Workout Week 3:

Taking it up a notch, in week-3, you’ll essentially be doing a similar workout schedule to week-2, only you’ll be doing a tri-set — lower body strength exercise, upper body strength exercise and finishing with a sprint (it’s important to do lower body exercise first, to give legs a slight recovery before sprinting)…

Day-1: Do 12 squats, 15 push-ups, sprint for 10 secs, walk back to start… repeat for 4 total “supersets”… rest 90 seconds and finish with 15 explosive burpees

Day-2: Do 15 dumbbell swings, 15 clean and presses, sprint for 10 secs, walk back to start… repeat for 4 total “supersets”… rest 90 seconds and finish with 8-minute tempo run at steady, hard pace.

Day-3: Do 15 deadlifts, 12 pull-ups, sprint for 10 secs, walk back to start… repeat for 4 total “supersets”… rest 90 seconds and finish with 7-minute tempo run at steady, hard pace.

Marine Workout — Exercises:

a) basic squat – hold dumbbells, kettlebells, sandbag or other object so that reaching listed number of reps is difficult… use good form, as always, keeping weight on the heels and making sure not to round the back.

b) dumbbell swing – again, can use dumbbell, kettlebell or any other weighted object — make sure to drive through the hips (this is NOT a friggin’ front delt exercise)

c) pull-up – if overhand, wide grip pull-ups are too difficult starting out, feel free to use a closer, underhand grip (chin ups), as these will be easier.  Focus on using a full range of movement, always striving to lift your upper chest to the bar.

d) push-up – legs should be completely straight with heels back while on your tip toes… position hands below shoulders and point your elbows back (as opposed to flared out wide) as you lower yourself to the ground.  Flex your tri’s and chest hard at the topmost position.

e) deadlift – dumbbells, kettlebells, sandbag — doesn’t matter — just focus on strict form and maintain good posture throughout the movement (a lot of people tend to round their back at the bottom).

f) clean and press – start with dumbbells/kettlebells/sandbag hanging at thigh height… dip down and drive through your hips upward to start the weights moving up towards your chin… then, “dip and flip” to drop your body under the weight, pulling your elbows down so that weight is now at shoulder height… once again drive through the hips to press the weight overhead and then carefully reverse the movement.

g) side bridge – balance your body on your side by placing one forearm on the ground, along with the outer foot/ankle of that same side — flex your abs, lower back and glutes hard to raise your hips off the ground and form a straight line with your torso.  Hold steady for 30 seconds (or more) and then immediately repeat for the other side.

h) explosive burpee – squat down with proper form, touch your hands down, jump your feet straight back so that you’re now in the top push-up position… perform a plyometric push-up (get some air and clap hands at top, if possible)… then, jump feet back in and flip into bottom squat position… and finish with a jump squat — this is all just one rep.

Remember, due to the intense nature of this marine workout, I’m recommending you only train three days per week.  On non-training days, aim for 20+ minutes of static stretching for your entire body.

Also, feel free to do some very light cardio for extra calorie burning if fat loss is your number one goal — don’t overdo it though… I’m talking something ‘weak’ like 20-minutes of walking.

As always, precede each marine workout with a proper dynamic warm-up and follow things up with a light cool-down afterward.  Your sample weekly training schedule should look something like this:
M – marine workout day 1

T – rest, plus 20 minutes total body stretching

W – marine workout day 2

Th – rest or 15-minute walk

F – 30 minutes total body stretching

S – marine workout day 3

Su – rest, plus 20 minutes total body stretching

This is a demanding workout, so beginners should definitely ease into things.

If you’re not used to sprinting, please start with 3/4 speed strides and gradually progress to all-out sprints.

If you have any questions, ask ‘em below.  Otherwise, good luck and let me know what ya think.

Your Coach,

Brad Campbell

Want a comprehensive program like this?  Train like a marine here: Marine Workout

There are many divisions of the military, all of which offer very challenging fitness regimens, but this is special forces folks, so ya better be prepared to have your butt kicked… good!  We’ll continue our Navy SEAL workout theme, but switch gears slightly and talk Army Ranger workout for the sake of this post…

In describing the training requirements that go into becoming a true Army Ranger, my hope is that you’ll be inspired to continue implementing competition, challenge, and out-of-the-box strength and conditioning drills into your current workout routines.  Cool?  Alright, let’s take a look at the path to getting in Army Ranger shape…

Here’s the deal… even before you’re invited to attend Army Ranger School, you must first meet their physical requirements by meeting the minimum scores listed below:

Army Rangers are known for their vigorous travels on foot, running at least five miles a week with 50 lbs worth of weight attached to them – the combo of equipment and uniform.  These heavy weight runs and long range “ruck marches” bring Rangers physicality to another level.

They must also regularly swim while wearing their uniforms.  If you’ve ever swam with your clothes on, you’ll know how difficult this is.

The student’s who manage to pass with the minimum scores, might then be selected to attend Ranger School.

There are three phases to the Ranger School curriculum; the Fort Benning Phase, the Mountain Phase, and the Florida Phase.

The first phase is the Benning Phase which lasts for 20 days.  It’s split into two separate parts with the first part of Phase I being comprised of the physical exertion tests.

The following scores are recommended scores student’s should meet:

*Notice the difference in scores when you compare these with pre-Ranger School scores

Once students complete this first section of Phase I, they move on to part two  – They’re now up against some very tough obstacle courses and intense ruck marches, but that’s not all.  This is when they’re tested in a battery of field exercises including reconnaissance patrols, ambush attacks, close quarters combat, airborne and air assault operations.

The student’s are expected to demonstrate their acquired knowledge during these treacherous but very real military conditions.

The next phase is the 20 day & night Mountain Phase.  As you’d imagine, student’s are tested in the extreme mountainous terrain, where they operate in small units and encounter sleep deprivation, hunger and total emotional stress.

The third and final phase teach students water operations, such as how to operate boats, cross dangerous streams, maneuver from ship to shore and how to survive in jungle and swamp environments.

In the end, Army Rangers are true bad asses and they should be — they’re bred to be some of the toughest MF’s in the world!  I’ve been training an Army Ranger whose been retired  from active duty for about six months now and this son of a gun was able to bounce back to near active duty condition in no time – this is a good example of just how conditioned Army Rangers really are – As they say, Once an Army Ranger always an Army Ranger!

Keep Going!

Your Coach,

James Villepigue

Need a workout to prepare to become an Army Ranger… OR, are you just and average guy/gal who has the internal desire to get into this kind of shape?  If so, this ought to do the trick: Army Ranger Workout

]]> http://workoutsinc.com/army-ranger-workout/feed/ 0 http://workoutsinc.com/how-to-gain-muscle-quickly-using-mind-games/ http://workoutsinc.com/how-to-gain-muscle-quickly-using-mind-games/#comments Thu, 13 Jun 2013 02:04:07 +0000 WorkoutsInc http://workoutsinc.com/?p=82 How To Gain Muscle Quickly — Think Outside The Box… by James Villepigue

Obviously you’re interested in learning how to gain muscle quickly.  If you’re more of a seasoned trainee, I’ve got some tactics to share with you that will take your results to Level II.  If you’re a beginner, get ready to change your body and watch as people ask how the heck you’re doing it so fast!

Your mission for building muscle fast begins with creating the right mind set – I call them “mind games.”  When I say mind games, don’t worry, we’re not playing here – These are productive mind tricks that will super boost your motivation, which, in turn, will help you gain muscle quickly.

Below is a list of some of my favorite mind games.  Some of them might sound downright wacky.  I say, the wackier the better.  Successful mental preparation is all about stepping outside of your normal routine and exploring new ideas.

How To Gain Muscle Quickly Using Mind Games:

1. Pull it in, push it away: When you’re performing an exercise that requires you to push the weight away from your body, imagine you’re pushing away something very unpleasant – like a poisonous snake that’s about to attack you.  Conversely, when you’re pulling weight toward yourself, imagine the bar is something pleasant, like someone of the opposite sex, who you really have a crush on.

2. Dinner’s on me: Friendly competition is a very powerful training tactic.  Partner up with a friend or training partner and make a bet to see which one of you can do the most reps – The loser buys dinner.

3. Put your mind inside your muscle: Imagine yourself actually inside of the muscle you’re working.  Once inside, make a conscious effort to stimulate those muscle fibers like never before.  The more focus here, the better the results!

4. The haunting: Visualize an imaginary spotter helping you out.  This ghost spotter has stepped in to help you get through those last couple of reps – considered to be the most important reps of the entire set!

5. Give me 10, you lazy bum!: This technique is the opposite of positive self-talk.  Some people gain motivation by a personal trainer screaming insults at them.  If that works for you, try doing the screaming yourself.  Of course, I recommend that you do it silently in your mind.  Otherwise, your fellow bodybuilders won’t come within a ten foot radius of you.  Tell yourself, “You’re puny.  You’ll never be able to lift 75 pounds.”  The bottom line here is to prove yourself wrong.

6. This is small potatoes: Repeat to yourself that the weights you’re lifting are nothing; they’re miniscule.  Bending over to pick up your shoes took more effort than this.  You may even ask one of your training partners to sometimes add just a bit of weight when you’re not looking.  Believe me, this works!

7. Pass the pain: Your level of pain tolerance is one of the biggest factors affecting the intensity of your workout.  It can be a real struggle to push through the pain.  To help, try imagining that the pain you’re feeling actually belongs to someone else. The guy wearing the 1980s lime green parachute pants kind-of had it coming.

8. Stick ‘em up!: Imagine that someone just walked up to you and said, “Finish that last rep or I’ll shoot!”  That’s a pretty intense image.  Not everyone is going to feel comfortable with it, but if you think it might work, give it a shot (forgive the pun!).

9. Instant attraction: For this technique, think about the intense attraction between two magnets.  Next time you do a curl, picture the bar as a large magnet. Your eyes are the other magnet, and the bar is irresistibly pulled towards them.

10. Mind over muscle: This technique involves getting a real spotter.  Ask this person to touch you very lightly.  Tell your brain that this person’s outer energy field is providing you with just that little bit of extra power you need to finish it off.

11. Mission possible!: You’re rarely hear me say this: set an impossible goal for yourself.  Say you know you can do 15 reps at 60 pounds – no question about it.  Set your goal at 20 reps.  You’ll be surprised at the results.  When you push yourself to reach that goal, you might just make it to 20 and beyond.

12. Fire in the hole: Imagine that you’ve got one last rep to push up.  Use some explosive imagery here and imagine that a rocket is blasting your arms upward.

13. Indecent proposal: Okay, so there’s nothing indecent about it, no Demi Moore and Robert Redford here.  But you have to admit it’s a catchy name, one you won’t soon forget!  Basically, imagine that someone has just walked up to you and offered you one million dollars to eek out one more rep.

14. Make an impression: Imagine that someone you want to impress is standing over you and watching you perform. That someone could be an athlete who inspires you or even a son or daughter whose admiration means the world to you.

15. “You’re fired!”: You’re Donald Trump; fire that voice in your head that say you can’t do it, it hurts, I want to quit.  Permanently banish that voice from your brain. Hire a new voice, one that only sends you positive messages.

16. “This Buds For You!”: Honor someone by saying this set is for “so and so.”  Put your emotions into it – reach your intended repetition number.

17. Your life depends on it!: As you’re pulling something, imagine that it’s a life-or-death experience.  It’s as if you’re hanging from a cliff and you’d better pull yourself up or you’ll fall.

18. Spread the Red!: In your mind’s eye, see the targeted muscles turn red as you lift the weight.  As you get to the peak contraction phase of the repetition, see it turn the brightest red color.

19. Handle your business!: Imagine that the weights are challenging you to a contest.  Don’t let them get the best of you!  Be the master of the weights and conquer them!

20. Jekyll Or Hyde?: I find that I get stronger by thinking of happy things versus using anger to assist me.  Anger can push me to become a little reckless with the lift and risk using too much momentum or ballistic movements.  Anger can drive you too, but just make sure to stay in control.

21. Friendly Fire: If you are okay with it, it’s perfectly fine to compete with your lifting partners.  Live up to the challenge and prove it to yourself first and then to them.

22. Real-Time Results: Think about how your body is changing in that very moment.  Be aware of how that exercise is creating change in the real time sense, and how you have the power to physically change.

23. Tough Enough: Look around the gym and see yourself as the hardest worker there.  Imagine people know this and don’t let them down!

24. It’s Go Time!: Every time you enter that gym or workout at home, think of it as your time.  Don’t waste your time!  Make the most out of this time that you allocate for you to make awesome physical changes to your physique.

25. Invisible Man: Imagine that as you’re lifting the weights, there is an invisible person above you and they’ve tied a thin but strong line to the weight and they are assisting you by pulling up when you most need it.  Don’t let them help, lift the weight!

26. Show Them Who’s Boss: Imagine that everyone is watching you during an exercise and you must succeed or be embarrassed.

27. Time Is Priceless: Think about all the time you’ve spent working out.  You deserve great results.  Demand them and expect them during every exercise!

28. Shut Up & Lift!: Look around and see how many people are socializing and not serious about lifting.  Show yourself that you are a unique caliber of person, and show them up!

29. Ain’t No Thang!: Think of the weights as being miscalculated in how much they weigh.  They are really much lighter than it says they are.

Now, start using some of these super mental workout boosters and make your next workout, your best workout!

Keep Going!

Your Coach,

James Villepigue CSCS

Related blog posts: Workout Routines To Build Muscle

So, you’re looking for the best of the best when it comes to weight lifting programs.  Great!  There are many ways to get started, but the first mistake that many will make is running to the closest gym, joining up, and immediately starting something they really know little or nothing about.

There is much more to top notch weight lifting programs than recklessly winging your workouts.  It is important that you understand everything that a solid workout routine should contain before jumping in with both feet.

A high caliber weight lifting program will involve many facets: resistance training, cardiovascular training, eating right, taking the right supplements, and getting the proper amount of rest and recuperation.  But again, there’s still even more to it.

There is a right way and a wrong way to work out.  There are right foods and wrong foods.  There are right supplements and wrong supplements.  There is a right amount of rest, and a wrong amount of rest.

If you are really serious about beginning a weight lifting program or about revisiting one based on one of your New Year’s goals, the first thing to do, is to gather as much information about it as you possibly can.

Right here on TopFatLossTrainer, you will find loads of information concerning exercises that’ll show you how to build muscle fast.  You will also find a great deal of information about proper nutrition, supplements and rest.

For best results, consider hiring a certified personal trainer for the break-in period.  Most personal trainers charge a reasonable/affordable amount of money to get you through the break-in period and introduce you to the world of weight lifting.

They will instruct you on properly executing the exercises, on proper nutrition, and help you select supplements that are right for you.

A good trainer will require that you get clearance from your doctor before they start working with you.  If they do not request this, please find a different trainer.

Now, if you don’t have the money or interest to invest in an in-person personal trainer, another option is to purchase one of the high quality weight lifting programs online — for a fraction of the price you’d pay to hire a trainer.

Here is the top-selling muscle building course sold online today: Ultimate Weight Lifting Program, which is actually authored by a personal friend…

It is only after you have gathered and learned the information concerning the right and wrong way to find quality weight lifting programs that you should start working out.

I say this time and time again, but make sure that your weight lifting program provides a direct plan of action – Every detail of your workouts should be covered, so you don’t need to worry about what to do, you just need to show up and focus on carrying out that plan.

The weight lifting routine I just mentioned does just that — it takes you by the hand and takes all the guesswork out of building muscle fast… so if you’re not up for investing in a live personal trainer, I highly recommend checking that system out…

Plenty more weight lifting advice coming your way shortly, so stay tuned to TopFatLossTrainer…

Your Coach,

James Villepigue CSCS

You want to start a fitness or bodybuilding program but you feel like you are too underweight and scrawny… don’t worry; you can and should still participate in a fitness/bodybuilding routine, as it will totally help your body to gain needed weight – and I’ll show you how to do it without getting fat!
A solid bodybuilding workout is essential, but what matters most in your quest to put on lean body weight, is your nutrition and supplement stack.

Start with proper nutrition.  The first thing that you need is lots of protein.  Do not, however, make the mistake of filling up on junk food for the purpose of gaining weight – A lot of “hard gainers” think that this is the right way to go – This isn’t the right way it is done.

You need nutrition that properly feeds your muscles, with a good mix of lean meats, complex carbohydrates, nuts, seeds, vegetables, berries and fruits.  Ideally, you should be eating approximately six meals a day.

Next, you need the right sports supplements.  Don’t necessarily focus on weight-gaining supplements.  Focus on supplements that make you healthier.

Start with a good multivitamin.  Whey protein is the next supplement that you need.  Flaxseed oil is also good, as it has the essential fatty acids that your body needs in order to help gain muscle tissue.

Do yourself favor, gentlemen, and visit your doctor to have your free testosterone checked.  If you’re over 30, you might very well be lower than you think and having low free testosterone can have a HUGE effect on your body’s ration of muscle to body fat.

Other supplements that you should invest in include creatine monohydrate (the most researched, most effective and safest of all creatines), glutamine and Branched Chain Amino Acids.

Also invest in some meal-replacement bars and shakes, so that if you don’t have time for a proper meal, you are still actually eating right – I refer to this as my insurance policy!  Having these items will also help prevent you from resorting to unhealthy fast food, but just be careful, as many of the so-called “healthy bars” are just chemically-enhanced crap…

How many people in great shape have you seen in your local fast food restaurants?  And if you have, they’re simply enjoying one of their required weekly cheat meals…

You need water, and lots of it.  The recommended water intake of eight to ten glasses isn’t enough for people who exercise intensely – Try 16 glasses of water a day instead – I know, that’s a whole lot to swallow…

Better yet, simply make sure to always carry a bottle of water with you and drink even if you’re not thirsty!  This will help to keep your muscles healthy and avoid injuries while working out due to dehydrated muscles and tissues.

Finally, if you really want to know how to put on weight, you need lots of rest.  Seven to ten hours of sleep per day is essential.  Your muscles don’t grow when you are working out.  They grow while you’re resting — while the muscles are repairing after working out.

Remember, when you workout intensely, you’re no longer considered the average couch potato, you’re considered an athlete – As athletes, the more we exert ourselves using high intensity, the more our bodies need to recover.

As I stated in the very beginning, you need a solid workout plan.  It is important to consult with a fitness expert who has the successful experience in developing workout programs to help your particular body type.

Having said that, here is one of the absolute best bodybuilding routines that’ll show you step-by-step: How To Put On Weight.

Finally, do your best to avoid overtraining – One of the most common ways people overtrain, is by working the same muscles two or three days in a row, without giving them a chance to repair with the rest that they need.

Keep Going.

Your Coach,

James Villepigue CSCS

Everyday people in the gym ask me for muscle gaining secrets.  Many of ‘em are particularly interested in learning how to get a bigger chest…

If you’re having a problem gaining muscle size on your chest, I have two classic chest tactics that will surely get those pecs pumped!

I’m sure you’ve wondered why some people have more of a problem gaining muscle than others, who seem to just grow muscle like weeds…

Well, let’s be honest here folks, some people are unfortunately enhanced chemically — but some are simply more genetically gifted than others (I know I’m NOT).

Most people, however, don’t gain as much muscle as they like, because they’re ineffectively stimulating the intended muscle fibers – instead of hitting the muscle they thought they’d be, they stimulate secondary muscle groups…

Let’s use the bench press as an example – you may have intended on hitting the pecs, but many people end up stimulating the front shoulders and triceps more than they ever do the chest muscles.

So, what muscle gaining secrets will ensure that you always stimulate the pecs during your chest training?  One of the tactics that’s helped thousands of my clients is the “Giant Sets Protocol.”

It’s a sure-fire muscle gaining secret that will wake up those stubborn pectoral muscles like never before.  Incorporate this into your workout routines to build muscle — in this case, chest muscle — ultra fast…

Here’s how it works: You’ll be performing 3 chest exercises, back-to-back, without rest.

Here’s the magic formula…

Muscle Gaining Secrets — How To Get A Bigger Chest:

1. Begin your giant set with the incline dumbbell press.  This exercise will be the most difficult, as you must stabilize the dumbbells throughout the entire movement.

2. Next, move to a flat barbell bench press.  This one, although still an intense exercise, is not as difficult to perform as the first dumbbell exercise, as it calls for less help from your stabilizer muscles.

3. Finally, you will move to either an incline or flat chest machine press.  The machine should contain a fixed line of movement, so that all you need to focus on is pushing the bar up or out (depends on whether it’s a lying or seated machine press) and then brining the bar back toward your chest.

Your stabilizer muscles are virtually at rest with the machine press, so all of the energy you have left will be invested into pushing and then lowering, using all your might!

The second tactic is something called, “retracting your scapula” – Before you begin any chest exercise, squeeze your shoulder blades together, back into the bench (whether it’s flat, incline, decline or vertical).

This squeeze to the shoulders blades will raise the chest and lower the front shoulder muscles.  These two actions will help to take stimulation off of the front shoulders and redirect the force to the chest muscles.

Just because someone has a big bench, doesn’t necessarily mean they have extraordinarily strong (or great looking) pecs.  More often than not, people use their triceps and shoulders to lift that heavy load and neglect to fully stimulate the chest muscles.

Always remember, the lifting quality of an exercise is always more effective for stimulating a muscle than simply being focused on the quantity of the lift!

Keep Going!

Your Coach,

James Villepigue CSCS

Learn how to get a bigger chest, plus other muscle building advice here: Muscle Gaining Secrets

Here’s a Great training tip that will help absolutely show you how to build muscle fast!

I call it the “Sense, Tense and Lift” protocol.  Let’s first look at an example of the “Sense” portion – If you are about to train your biceps, using a biceps barbell curl…

Rather than just jump into your set of exercise, you can stimulate the biceps muscles much more by first thinking strongly about your biceps – I refer to this with my clients as “putting your mind into the muscle.”

This might sound hokey to some, but the simple act of using laser focus during exercise, concentrated on the muscle you intend to train, will help to enhance the stimulation of that muscle during exercise.

The mind is VERY powerful and can help you achieve extraordinary results from your training.

Now let’s move to the “Tense” portion, again using the biceps as an example.  Before you even pick up the barbell, I want you to bend (AKA flex) at both elbows and lock them into that position during this portion — do not allow the elbows to move from that bent elbow (arm) position.

Now, isometrically (contract the muscle as hard as you can) contract the biceps without moving your arms and hold for approximately 10 seconds — make sure to breathe while contracting.

(Just so you have a full understanding here, contracting a muscle is also often referred to as squeezing or flexing, although you cannot technically flex a muscle, only joints – but you get the point).

By contracting the biceps isometrically, you will immediately begin to feel these muscles (the muscles you intended on isolating) becoming engaged/stimulated.  You might then wonder, if isometrics help enhance muscle stimulation, why not just perform isometrics instead of traditional (isotonic/full range of motion) movements?

The answer is, in order to optimally train a muscle using isometrics, you would have to contract the muscle at each and every degree (from 1 to 100) over the full range of motion — this is necessary in order to fully stimulate a muscle, which is what will optimally recruit the muscle fibers.  This is simply not realistic.

The “Tense” isometric portion is used as a training tool which will help you get a better idea for what localized muscle stimulation should really feel like.  This goes hand in hand with the progressive overload you should be using, based on Brad’s post yesterday: Bodybuilding Workout.

Now comes the “Lift” portion: finally, you’ll quickly (why waste time) pick up the weight that you’re going to lift… again, we’ll use the biceps barbell curl as our example.  Begin the barbell curl and keep your mind zoned in (concentration/focus) on that specific muscle during the entire set of exercise.

Now here’s a real gem which will surely teach you how to build muscle fast.  Rather than just curling the weight up and lowering it back down, I want you to simultaneously perform an isometric contraction while you’re curling and lowering the weight over the full range of exercise motion.

Yes, this contradicts the non-movement pattern often associated with isometrics, but by moving and squeezing at the same time, you will be ensuring that the specific muscles you intend on training are the ones actually working and taking the brunt of the work.

When it comes to weight lifting, many people think it’s just a matter of moving the weight from point A to point B… I refer to this as “going through the motions” – when it comes to lifting (and lowering) weights, if you’re after truly extraordinary training results, you must look at weight lifting as more than just a motion…

It’s a technical skill that requires planning, extreme focus and determination which will all help bring about your greatest training results ever.

Try the “Sense, Tense and Lift” protocol and I guarantee you that your muscle building pursuits will be taken to a completely new level of success.

Keep Going!

Your Coach,

James Villepigue CSCS

For the complete bodybuilding routine – for average guys/girls – go here: How To Build Muscle Fast

It doesn’t matter if you work out at home or in a commercial gym, free weights and machines are not necessarily your greatest tools for achieving that body you desire.

Bodyweight exercises like the pushup, pullup, dip, plank and even sit up, are some of the most effective exercises on the planet.  When you workout without weights, you follow your body’s own unique range of motion, which can more effectively isolate and stimulate the intended muscle group and will actually help to prevent injuries.

I refer to bodyweight exercises as “real life lifting”… In other words; these are exercises which will benefit movements and activities that you conduct on a regular basis.

Many seasoned fitness enthusiasts kind of forget that it’s actually possible to workout without weights and it’s really something that even advanced lifters should revisit, as they will achieve even better results than they are now.

You see, when you’re performing an exercise like the pullup, pushup and dip… as you’re propelling your body up and down, it requires that you not only exert force to get your body up and resist as you lower back down, but you’re calling on all of the smaller muscles that usually lay more dormant during more modern exercises.

These smaller balancing muscles are known as stabilizer or balancing muscles.  You have synergist muscles which assist the larger muscles during exercise movement and you also have antagonist muscles which oppose movement, but even these are helpful as they act as brakes when your body is swinging during tough exercise movements.

Think about the pushup movement; your body is suspended on your fully extended arms and on your tip toes.  This position is going to require that your core muscles stay rigid during movement or you would collapse.

When you compare the pushup to the modern day bench press exercise, you’ll quickly realize that most of your body is supported during movement and this support will inhibit your core muscles from becoming engaged.

When you pullup, you must prevent your body from swinging back and forth as you pull and lower.  Compare the pullup to the modern day at pulldown and once again, you’ll realize that during the lat pulldown exercise, your legs are secure under a thigh support and swinging becomes non-existent.

You may think this is good, but it’s only inhibiting those primary back muscles and secondary arm and core muscles from being activated.

Any workout without weights can be a great way to get a training session in quickly, plus they’re ideal for traveling, when equipment is not available and space is often an issue.

I’m not suggesting that ALL workouts should be without weights, but if there was only one choice I could make — it would be bodyweight exercises, hands down.

Military fitness focuses most of their PT regimens on workouts without weights.  Doesn’t that say it all?

Keep Going!

Your Coach,

James Villepigue CSCS

Click to access the most challenging body weight-only workouts ever created: Workout Without Weights

With all the military fitness workouts we’ve been posting lately, I’m sure many non-military readers are wondering: “What’s this gotta do with ME?”

Good question… lemme explain why military workouts can benefit everyone, and why you should consider using this style of training yourself…

Not more than a decade ago, Military style fitness training was growing like wild fire within the United States.  It was a unique term that offered average people a rugged and adventurous break from the monotony of the typical step aerobics style classes and that stale gym setting.

Then in 2003, when the Iraq War began, the world quickly became overwhelmed with a constant daily dose of bad news concerning military warfare.

With all of the talk about war and all the negative ideas and thought s surrounding it, people quickly started becoming disenchanted with the thought of military fitness.

What people failed to realize, is that the military term wasn’t being used to simply dress up or season a bland sculpting class — it was a very solid and standalone style of fitness that was actually being used by our elite armed forces.

Military fitness training is one of the greatest ways to shape up fast!  The military doesn’t mess around… When they put troops through bootcamp, their objective is to get their cadets in tip top shape in the least amount of time humanly possible.

You’ve no doubt heard someone use the phrase, “Shape Up Or Ship Out”… Well, military fitness training programs would be the ideal place where those people are shipped in, to shape up!

For decades, the military has been known for their extremely rigid and rigorous exercise regimens.  But, when wars end, there is less alarm to keep tabs on health and fitness grade… routine eventually sets in and what was once priority, can easily and quickly become last on the to-do list.

Unfortunately, we’ve been at war for a very long time now and with ongoing worldwide terrorism at our front doors, the military’s fitness regimens have been forced to take many advanced steps in the right direction.  Military fitness training helps our troops survive and can be the difference between life and death.

For the civilian — the average person — it can be a realistic means to helping you fight obesity and beat the odds on developing the more civilized common killers — aka diabetes and heart disease.

A common denominator in an official Military fitness program is balance.  In the past, activities like stretching and core exercise were not part of the military fitness equation.  However, modern day Military fitness programming now incorporates exercise like yoga and Pilates into the training (read Navy SEALs workout, if you haven’t already).

It’s more of a holistic approach and it’s helping our Nation build better soldiers.

Whether your goal is to ace your PT test or to reach an elite level of fitness like a few of our outstanding U.S. military men and women, Military fitness training may be your answer.

If it’s good enough to use for the United States armed forces, you can bet it’s one of the most effective ways to whip you into the greatest shape (and health) of your life…

Keep Going!

Your Coach,

James Villepigue CSCS

Download this:  Military Fitness <— hardcore workout routine used by elite Military forces…