High Frequency Training: Good or Bad?

It is my opinion and to my knowledge that a properly designed high frequency program is the most effective approach to building ultimate hypertrophy gains.

Example split routine:
Total body push days & Total body pull days 4-6 times a week.

-A.W.

$1 supplement to build muscle

Those who don't want to spend money on pre-workout powder at the local GNC, there is a solution. In a word : Coffee.

A few things coffee can do:

• Helps you to lift more weight/reps then when you don't drink coffee before you workout
• Increases your metabolism
• Energizes the nervous system, which increases how alert you are

-A.W.

The art of circuit training

"It's the most scientifically proven exercise system. It's time efficient and incorporates strength, flexibility and cardio in the same workout." (The Cooper Institute, Dallas, TX) Used in training for entertainment such as 300 and Spartacus.. this the ultimate method for losing fat and building muscle fast.

An example workout:
pushups
barbell deadlift
barbell squat
dumbbell overhead press
pullups
kettlebell turkish getup
kettlebell swing


Do as many reps as you can in 1 minute with each exercise, moving onto the next exercise with 15 second transitions. Once all the exercises are done in sequence rest for 2 minutes and repeat 2 more times.


-A.W.

Profound method to getting stronger

Want a new method to getting stronger? Working each muscle group one side at a time is a rarely used and yet profound way for increasing stabilization strength = overall increases in maximal strength.

My training example in the last two weeks:
Incline barbell press- 185pds x 5 reps to 235pds x 5 reps; done along with 1-arm incline dumbbell press 60-80pds x 5 reps
Barbell Deadlift- 315pds x 6 reps to 365pds x 6 reps; done along with 1-arm single-leg dumbbell deadlift 30-50pds x 6 reps

By: Aaron Watkins

What not NOT to eat at the airport

These are just a few foods I had at the airport on my way home today.... very unhealthy. Yet, it was my cheat day.

Top 2 Weight Lifting Myths for Women

1. Lifting Weights will cause you to Bulk - False
    Truth: Women have 10 to 30 times less testosterone than men, because of that women are much less equipped to gain muscle mass. BONUS: You will however, develop muscle tone and definition.

2. Weight Lifting won't help me burn fat, so I'll just stick with the treadmill- False
     Truth: Strength training 2 to 3 times a week for two months can help you gain at least 2 pounds of muscle and lose at least 3.5 pounds of fat. BONUS: Also, as lean muscle increases so does your metabolism and causes you to burn more calories all day long.

-A.W.

Final "Becoming Superhuman" max test.

It's amazing how much progress can be made in just two weeks of hard work... here are my final results for my 4-week "Becoming Superhuman" program:

-Push-ups: 100 reps
-Pull-ups: 25 reps
-Dips: 50 reps
-Horizontal rows: 50 reps
-100pd Military Press: 46 reps
-225pd Barbell Shrug: 50 reps

I'm amazed at these results, I'll return to this program in the near future and focus on different exercises. Coming up next though: Bulking Phase. LETS GO!!

-A.W.