For lean muscle mass we'll always train HARD!

We all know – and those who are unsure can now rest in satisfied confirmation – that your time spent lifting that next lung-busting heavy weight is always going to reap serious rewards in the stimulation of new lean muscle.

I love all forms of ‘fitness training’ – BUT I will never find anything that gives me the thrill of hitting a serious, old-school weights room with determination and a desire to give my body a workout that will have my muscles admitting they’ve been ‘schooled’ as I finally crawl out. We all love those workouts and thank goodness the ‘real deal’ in training will never die…

Let me also add here that I know a lot of us are well aware of the ‘issues’ with over-training.  This is a 4-6 week arm blast workout. I want you to come off it and change up your workout once those weeks are done and obviously – as you normally would – alter your routines to keep that muscle stimulation going.  This is a hard hitting workout but your body will really react nicely with frequent ‘High Intensity’ muscle stimulating exercise.  The thing to avoid is getting into the realm of thinking everytime its gets ‘tough’ a person is treading in ‘overtraining’ territory.  This is wrong.  Variety, change up in intensity and workout stimulation and exercise pattern along with timing patterns and protocols will all be facets you want to use to your advantage.  A proper workout is one that brings into the mix many types of training – don’t get stuck in one mentality or you’ll miss the chance to really keep plateaus to a minimum as well as get the gains you are looking for…so without further ado:

I wanted to offer to you THE workout that has definitely been my main ‘arm workout for size’ since I began really training at intensity levels designed to challenge me like nothing else.

Of course we all have our own personal body part splits etc, but this workout here is focused on ARMS only that can be inserted into your current routine (with a bit of modification) to allow you two GOOD HARD DAYS attacking those guns.

I hope you like it and I hope it gives you a nice plateau destroying explosion and a new workout tool to add to your no doubt impressive current routines.

Check it out here and all the best to you – train hard.

The Secret Underground 2 DAY Bigger Arms Workout – GunShow!

The Secret Workout For Bigger Arms

Hi people.

Right, well here is a little something for those of us who actually enjoy the pain of training our arms.

Now before we go on I’ll say that of course the right way to train is full body and here I’m not showing other body parts but simply an arm routine that has been my main workout for arms (revolving on and off over the years to aviod stagnation and excessive plateau effect on my results)

This workout is one that I show to a lot of clients who want a new take on arm training. So I hope you like it, I hope you realize it can be inserted into your current program – maybe you need to alter a few things but it is worth it.

So the workout has two main arm days per week for 6 WEEKS.

I trained arms on Tuesdays & Fridays (The rest of the workout that you can actually follow with your own workouts is – MON (legs & Shoulders) THUR (Chest & Back).

Now for all body parts I did five (four for beginners) different exercises.  (I show four exercises here – add the extras from your own arsenal)

So for this arm routine here’s how the TUESDAY workout looked.

***Abs were performed on M/W/F (or sometimes just Tues/Thursdays with my Ab insertion Workouts From Abmetrics2.0 – The Six Pack Abs Blueprint. – to give me a serious fat blasting direct six pack abs workout to add into the mix…

TUE

Superset/back to back exercises for Tri & Biceps.

1)Tri Cable Extension 5 sets of 8-12reps (12,10,9,8,8)
2)Bicep Preacher Curl

*So you do one tricep extension immediately followed by the bicep preacher curl THEN 1-2 mins rest and stretch. REPEAT …. (this is the pattern for all supersets pairs.)

3) Close grip Bench Press
4) Seated alt Dumbell Curls

(same reps and rest)

5) Tricep Skullcrushers with ez bar
6) Bicep Barbell Curl (olympic bar)

7) Tricep Dips to failiure on each set
DB Hammer Curls

Phew! Greatest pumps I still have ever got. Period. (I do five exercises so add a couple more – finishers in this format for 9 & 10)

Incredible Arms - No Debate.

FRIDAY:

1) Close Grip Bench Press
2) Seated DB Curls (non-alternating)

3) Cable Pressdowns
4) Cable Curls with ez bar attachement

5) Tricep Dips to failiure
6) EZ curl Preacher Curl

7) Beleive it or not – KICKBACKS! YES! But my version is a real core busting balance version you can find in Abmetrics. It is awesome and a great finisher.
Close Grip Body Weight Pull UPs to failure –

Well guys (and girls) thats it, I’ve not shared this with anyone before but for me it was the absolute pinnacle for me in adding inches to my arms and even though I do not do it all the time and switch it out I absolutely love coming back to it. I hope it isa great addition to your workouts and gives you the pumps that make your eyes pop out and leave you wondering how long your arms will take to return to normal ‘human size!’

cheers people, drop me some comments – I ‘d love to hear any variations you throw in etc.

All the best

Tris

*Oh, don’t worry about forearm workouts here- the stress you put on your entire arm musculature will more than take care of and compensate for not doing specific forearm work. I gained 2 inches on my forearms without doing any targeted exercises for them.

note: Tuesday was a heavier workout load on each exercise than Friday)

*You can also see this workout featured on my NEW fat loss / body transformation Blog over at Manvfitness.com

We all know that cutting calories ALONGSIDE serious and proven effective workouts and exercises is the way to reveal serious six pack abs and a cut and toned midsection – whether you’re male or female – it does not matter…that’s the long and short of it.  You burn more calories than you take in and this leads you to the holy grail of six pack abs.

Now… what you’re going to have here is a workout that does not use a single sit up (as if any of you are using those anyhow!) and only uses DUMBELLS!

Using ONLY Dumbells to get a ripped midsection and stunning abs!

This is compound central - exercises that will have you on the road to six pack abs in record time IF your diet is correct and you give it 200% with your workouts.

Do these 5 for 20-25 seconds each with 10 seconds rest in between.  Added 2-3 times per week to your workouts… (try to work up to 3 circuits!) Now start sweating please…

1) The Classic Tripod/Rengade Row

Dumbells in front of you,  shoulder width apart, get in press up position grabbing each dumbell, arms extended, then row up alternating db’s tensing your core!

2) Alternating Sinlge Arm Overhead Lunges

Grab a db in each hand, at your side, lung forward as soon as you’ve raised one dumbell up voer your head.  Repeat other side!

train with compound dumbell exercises for stunning abs

3) DB Woodchop

Grab your db with two hands, slight bend in your knees and db at one side, raise it up to opposite side above your head in chopping motion..repeat on other side next circuit.

4) Single Arm Deadlift (DB or Kettlebell)

Using your db or a kettlebell placed between your feet, squat doen, grab db and squat upward, roll shoulders back a little then return to start, repeat on other side.

5) Alternate Dumbell Rows With No Support!

Bend at your waist, a bd in wach hand, knees bent to release tension on your back, now row on one side pulling db to waist as other arm holds db in ‘space’ not supporting against your body.  Repeat other side for next circuit.

Women will get the body they want with only dumbells and sensible dieting...

Men and Women…does not matter, give this a go for 6 weeks and see how YOU look in the mirror afterwards!

Cheers all,

Tris

*Ladies Only Fat Loss Advice to get that flat and sexy beach body – use this advice and these exercises!

Hi and welcome to the 2nd MFC ‘Holiday Season’ Workout.

This is the first MFC Ab Insertion Workout (A workout you can easily insert into any current fitness program you have)

‘Holiday Workout 2′

In -and-outs (pic1) (20 each side)

Single Leg Oblique Side Crunch  (pic2) (20 reps each side)

Hip Flip Unders (pic3)(20 reps each side alternating)

Split Sky Pointers (pic4) (25 reps)

Plank Hold (pic5) (hold for a count of 45secs)

Ab Vacuums (pic6) (10 reps – exhale fully arching back like a cat, hold, then inhale and arch back by pushing abs toward floor.)

*1-2 full circuits

MFc Holiday Workout 2

MFC Holiday workout 1

Hi and welcome to the first MFC ‘Holiday Season’ Workout.

This one is aimed at both men and women.  It is focused primarily on conditioning and six pack abs, although a nice benefit will be an increase in fat loss / caloric burn.

A great quickie you can do 3 times a week in your own home – no weights needed.  Keep fit during the holidays!

‘Holiday Workout 1′

Diagonal drop squat (pic1) (10 each side)

Sky pointers / striking cobras (Abs)  (pic2) (10 reps)

Flat hurdles (pic3)(10 reps each leg alternating)

Split single leg oblique crunch (obliques) (pic4) (10 reps each side)

Star push up(pic5) (10 reps)

Nose-to-Knee Breakers (Core) (pic6) (10 reps each side alternating)

point-to-point beepers (pic7 – rapid sideways shuffle, touch a point on floor then up to the other side 3 strides/steps apart) (10 reps each side alternating)

The MFC Holiday Workout 1

no rest between exercises

3-4 circuits.

40 secs rest between circuits.

No timing patterns – 10 reps every exercise (obliques 10 each side)

(*Pick up your MFC Exercise Encyclopdia here for upcoming intensity workouts)