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Build Your Upper Chest

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upperchest

As I prepare for Mission Grand Prix, the main lagging body part for me is my upper chest. As I have gotten leaner it is obvious that I will need to work on my upper chest to have600 the best body possible on April 14, 2012. That’s why I spent some time doing research and listening to my trainer on this topic. What I found I share with you below.

Incline Presses Build the Upper Chest. You may say “duh” but a lot of people don’t get this at all.  They spend a lot of time on the flat bench, but very little time on the incline bench. The incline bench (using barbells and dumbbells) is essential. If you want a bigger upper chest area, make sure you are doing incline presses of some sort each time you hit your chest.

Decrease the Rest Period to Build the Upper Chest. Rest periods cause different things to happen with your ATP cycles. However, I have found that decreasing the rest periods forces me to work even harder. This will result in spurring of growth.

Squeeze Tightly to Build the Upper Chest. Most people seem to just go through the motions on pressing movements for the chest.  As long as the bar is moving, they are very happy. The fact is that they are missing out on more growth by ignoring a nice tight squeeze at the top of the pressing movement. When you get the weight to the top, arms extended, squeeze the chest muscles tight for a count of 2. It will help your upper chest grow in a big way.

Flyes to Build the Upper Chest. Flyes work the middle of your chest and when done correctly, they can really help with the growth of your upper chest as well. Just put the bench on an incline and perform your flyes with a moderate weight.

The main takeaway I have had from all my research is to feel the chest muscles when working them. If you can feel them throughout the movement you will be able to contract them powerfully. That’s what helps with the growth. You stimulate more muscle fibers when you squeeze tightly on every single repetition.

What great tips do you have for building your upper chest? Share them with us in the comments section below.

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5 Tips for Staying Motivated

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As anyone knows, no matter how motivated you are when you first start a physique transformation, there comes a time when you will lose some of that motivation. The question is how to overcome that issue and continue on with your physique transformation? Here are 5 tips for staying motivated.

  1. Create one day goals. By setting shorter goals and then achieving them, you will find that your motivation increases. It works this way because we all like it when we actually achieve our goals. Just break down your goals into daily chunks like “I eat all of my meals today.” When you accomplish it your motivation level will rise.
  2. Use an accountability chart. Create a chart that has your daily goals and then assign points for accomplishing the daily goals you set. Total those up for the day. Share the information via social networks (like Twitter, Facebook, etc.)
  3. Make Cheat Meal Depend Upon It. Combine the accountability chart with your cheat meal. If you get a certain number of points on the accountability chart you get your cheat meal, otherwise you don’t get your cheat meal.
  4. Get an Accountability Partner. You can make sure your motivation levels stay high by involving an accountability partner. Send them your workout schedule and ask them to check upon you each day. Better yet, workout with them. It will keep you moving forward towards your goals.
  5. Use Social Media for Accountability. Blogging or tweeting about your workouts is another way to remain motivated. Knowing that many people will be aware of your failures if you fail to do your workout will motivate you to move ahead with the program.

These tips can be used individually or in combination with each other to help you stay motivated. By staying motivated you will achieve all of your long term goals regarding your physique transformation.

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Cardio Timing for Fat Loss

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Have you ever considered how important the timing of your cardio is? Some people are completely obsessed with the topic while others dismiss it as completely unimportant. The question today is does it matter at all?

Cardio Before Weight Training

Doing cardio before you train with weights is something that the uninformed gym member will think is perfectly acceptable. The consider it a warm up for their weight training session. The problem is the science behind the idea just doesn’t work. In order to understand this, you need to understand the two fuels that your body uses.

Glycogen is the energy source utilized during a weight training session. Your muscles eat this stuff up. It is made primarily by the muscles and the liver. Think of it like rocket fuel—it burns easily. This is why your body uses it during weight training. It provides a fast burning fuel source for the body when it needs it most.

Fat is the other energy source utilized by your body. This is an energy source that is generally used during cardio exercise. It takes longer to burn and is slower to release than glycogen is.

Glycogen and fat are both used during cardio training. However, it is glycogen that goes first. Think about what you just learned:

  • The body has two sources of fuel: glycogen and fat
  • Glycogen is fast burning and gets burned first
  • Glycogen is necessary for fuel during weight training

Thus, why would you do your cardio prior to your weight training if it is simply going to deplete your glycogen stores? In response, your body will break down muscle tissue to turn it into glycogen during your weight training session to give your body energy. Obviously this is a very bad situation and it is why you should NEVER do your cardio prior to the weight training.

Cardio After Weight Training

Another option is to do your cardio immediately after your weight training session. There are some who say it is better to give at least 8 hours between weight training and cardio training, but I have found this to be the most effective option so far. There is something about doing cardio immediately after your weight training session that has your body primed to give up fat. I inserted this into my Mission Grand Prix preparation back in December 2011 and saw amazing results. What I did was put 10 minutes of HIIT cardio at the end of my weight training sessions and I saw my fat loss skyrocket during the first 2 weeks.

At this point I have my cardio scheduled after my weight training session on each day except leg day. On leg day I do not do any cardio training at all. It helps me to recover from the intensity of the leg sessions. Doing my cardio this way insures that it gets done. I don’t need 2 trips to the gym to get it done.

Cardio Training On An Off Day

Yet another option is to do cardio training on an off day. This is probably a smart idea for most people, but it requires additional time in the gym. For some people, that reason alone is enough to avoid this option.

Currently, my Mission Grand Prix preparation has me doing LISS (low intensity steady state) cardio on off days. This also seems to be aiding with fat loss. As my good friend Carlos DeJesus always says, it is all about the Experiment of One!

So tell us how you handle your cardio training. When do you get your cardio done?

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Mission Grand Prix: Be Amazed!

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newsflash

it is now exactly 12 weeks or 84 days until Mission Grand Prix will be complete. I will be standing up on stage nailing every single mandatory pose. I will be less than 8% body fat. I will weigh somewhere in the area of 210 lbs. People will be amazed that a 47 year old man could get into this kind of shape in just 7 months time. As for me, i will be feeling invincible.

I am taking the time to document this transformation that is in progress because it is huge. I am showing what can be done when one takes the time to focus on the end goal. The thing is that it sounds easy, but it honestly is not. You have to want it. You have to seriously want it. The desire has to outweigh the pain and discomfort you go through, the sacrifices you make and the intensity you experience. Without the desire there is no success.

This is why people have such a hard time breaking addictions. They lack the desire. It is no different with a physique transformation. If you want it, it is yours for the taking. I finally made that decision 7 months ago and it has paid off big time. I am in the best shape I’ve been in since I was 25 years old. I am strong as an ox and conditioned as well.

I have decided not to show any of my pictures until after the show because I want there to be some shock value at that point in time. Just know that I am making tremendous progress.

Negative Approach?

NoNegativity I got a comment on an earlier post that was in response to a question I posed. I asked “What is the ONE thing holding you back from getting into the best shape of your life?” The commenter responded by saying that I am only trying to collect your bad experiences and not focusing on the positive. I answered in the comments section to that article, but now I want to comment on it here at length because: (a) I want to set the record straight; and (b) I don’t want you thinking that negative thoughts are always bad.

One of the first things you have to do in order to achieve a physique transformation is to realize the negative aspects of your current situation. They have to get to the point that you can stand them no longer and demand that they be changed. You must have a strong enough desire to eliminate the negative things that you will actually follow through and do it. That’s what my question was aimed at. It was aimed at getting you to think about your situation. It was geared towards making you realize that there are changes necessary. It was meant to get you to realize that you CAN change. This is why you need some negative thoughts to set you in motion. If you love how you look in the mirror are you really going to make the sacrifices, commit to the hard work, and remain consistent with the program that is needed to get you to a transformed physique? I don’t think you will.

My questions are aimed at promoting conversation on this blog. I would like to see more interaction with the readers. I know people read this blog because I see the numbers. I just want to understand why we get so few comments. Don’t be shy. Step up to the plate and let the world know you are here!

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Prowler Push for Cardio Training

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Many of you are bored with traditional cardio methods and are seeking a new alternative. If you have never tried the Prowler for your cardio you are really missing out on a great workout. It gives you the unique ability to vary your load and change how you approach the exercise as a whole. I am going to discuss the benefits of the Prowler as well as give you some example workouts.

Cardio Training With the Prowler

The idea of cardio training is to raise your heart rate to increase the fat burning potential of your body. It is also aimed at conditioning you for whatever activities you participate in. Most people get their cardio training via running, biking or rowing. While these are awesome ways to get your cardio done, there are alternatives that can help you really change up your cardio routines. This, to me, is where the Prowler comes in!

The Prowler enables you to load up weight plates on it so you can vary the amount of resistance you are dealing with. A lighter weight gives you less of a cardio workout than a heavier weight. The good Prowlers (like the one pictured above) have the ability for you to push from the side where the weights are or from a lower point. Varying between those will give you a different kind of workout. This, in turn, gives you more flexibility in your cardio training and that’s a good thing.

The Prowler can be a real beast to attack. It depends upon how much weight you load up and how rough the surface is that you are using it on. Even just walking with the Prowler can be a major struggle!

Training Ideas With the Prowler

I generally do my cardio training at the end of my weight training session because it saves me from having to return to the gym to get my cardio done later. With that said, here are several ways to integrate the Prowler into your cardio training.

  • Running Prowler Push. Load up the Prowler with weight you can handle and then run 50 feet, turn the Prowler and run back 50 feet. Without resting, do this for 5 sets (a total of 500 feet). Rest for a minute and repeat this activity for 20 minutes.
  • Prowler Push/Air Squats. Load up the Prowler with a lighter weight. Push the Prowler for 50 feet using large steps (much like a walking lunge), turn the Prowler around and continue in the same manner for 50 feet. Upon returning to your starting point, turn the Prowler around, step back and do 20 air squats (bodyweight squats). Repeat this process for 20 minutes.
  • Prowler Ladders. Load up the Prowler with a moderate amount of weight. Make sure that the vertical bars where the weight goes are right in front of you. Push the Prowler for 10 feet. Now switch directions by going to the other side of the Prowler and pushing it from the low bars back the 10 feet. Now reverse direction again by pushing the Prowler from the vertical bars, this time going 20 feet. Reverse direction one more time by going to the other side of the Prowler and pushing it from the low bars back the 20 feet. Repeat this cycle until you reach 50 feet each way. Take a 1 minute rest and then repeat the process 5 times. You WILL feel this!

As you can see from the above 3 examples, the number of variables you can change when using the Prowler is high. You are limited only by your own creativity. If you have not included the Prowler in your existing cardio regimen, then now is the time to consider it. If you have, please leave a comment and let us know your favorite Prowler workout.

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