Are you a skinny ectomorph? Or a hardgainer trying to build muscle? Or even worse, someone who's skinny-fat? Here's the workout and diet guide you need.The Ultimate B. L. A. S. T. 5 Training System. Q. What makes B. L. A. S. T. 5 Training Different? A. Without giving too much of the program away, I can tell you that the foundation of B. L. A. S. T. 5 Training focuses around 2 things: training like a powerlifter (for improved strength, power, and CNS function, basically making you superhuman, and training like a bodybuilder (for muscular size and mass – overall). A training regimen that “steals” the best principles from bodybuilding and powerlifting then combines them in a way that gives you the best of both worlds – all in one. Q. I am Female – will the B. L. A. S. T. 5 Training System Work for Me? A. Absolutely. Women who are looking to get stronger and “tone up” (as lots of girls phrase it) are encouraged to use the system. I personally know a girl who is following my system right now and adding POUNDS to her deadlift on a weekly basis – she’s been hitting PRs (personal records) every week. And she is only on week 3 and making crazy gains. Q. I’m a beginner to weight lifting. Bulk up Training Style to Know: 5/3/1 Method Get bigger, stronger and faster by using the right training style for you. This week, Jim Wendler's 5/3/1 method. How To Build Muscle – The Basics. Building muscle at its simplest consists of several components, the most important being: Exposing the muscles to mechanical. We all have times when we feel run down. But these six symptoms might mean you’re not just worn out — you’re exhausted. Complete guide to increasing your strength. Learn how to increase strength and power with the right workouts and diet plan. Deload or "back off" weeks are a commonly accepted feature of traditional programming. The rationale behind the idea of a deload week is supported by Dr. Zatsiorsky's. Will this work for me? A. This one’s kind of iffy. Yes, because B. L. Because your legs consist of the largest muscle groups in your body, training. A workout for people who have finished bulking and have excess fat to lose. It combines weight training with 3 days of cardio, and 1 day of rest. The one-stop destination for workout and fitness advice, articles and tips. TOPIC What Is The Best Workout For Training Bodyparts Twice Per Week? The Question. With proper diet, rest and supplementation it is possible to get enough recovery. A. S. T. 5 Training recognizes that to get big, you have to get strong. With that in mind, it also focuses a lot on powerful, multijoint compound lifts like the bench press, squat, deadlift, overhead press, bent- over rows, and other exercises that require several muscle groups to work together at once. For anyone looking to put on slabs of muscle all over their body — ESPECIALLY beginners — these exercises should be your foundation. So this program is perfect for beginners, and they should be training this way. The only reason why I might not recommend it to a complete beginner is because of the level of intensity and heavy loads that you will be working with. But at the same time, if you are a beginner and still want to take things to that next level without waiting, I would recommend trying my system for 1. Q. How fast will I see results? A. Most people start seeing results by their 2nd week. Assuming your diet is on track (as well as your training), you should start feeling stronger and your muscles should feel much more “full”. I start the book out with a chapter on “the mindset” to get you hardwired for what’s coming and shape you into a results oriented machine. Most people notice mental changes right after reading this chapter. Then I get into what B. L. A. S. T. 5 is, what you need to know to build muscle and strength, and how to do it. I’ve created the system in such a way that I wanted to deliver everything to you on a silver platter. Physical changes are dependent upon how much you’re putting in on a weekly basis. If your diet is on check and training is consistent and using the workout logs, you should start seeing physical changes in your physique by week 6 all the way up to week 1. Knowledge is only potential power – what you DO matters. Lots of people pick up a book or system, try it for X number of days and come back saying “it doesn’t work”. The problem isn’t that the program doesn’t work; it’s that THEY didn’t work! The B. L. A. S. T. Training System contains all the tools you need to change your physique and change your life. But you’re going to have to fully commit to it, take action and follow it. Results vary by individual. Q. How much muscle can I expect to gain? A. Again, the amount of muscle you gain will vary by how well you follow the system. Results vary among person to person. For one person they might gain 2. There are many factors involved – and half assed efforts will give you half assed results. The harder you work and commit yourself to it, the more muscle you will gain. Q. How will this program change my physique? A. The amount of muscle you gain and body fat you will lose on this program is completely in your control, and is completely dependent upon what you’re eating. For example if you’re following the “Hulk Up” phase, you can expect to gain anywhere from 1. If you’re following the “Get Shredded” phase, you can expect to cut anywhere from 1. It’s completely in your control and depends on what your physique goals are. Your diet is what will determine that. The important part is to maintain B. L. A. S. T. 5 Training throughout either phase so that you’re constantly building as much muscle and strength as possible. From a training standpoint, it’s designed to get you stronger (power, speed, and explosiveness) and help you build more muscle. Q. I’m an athlete. Will B. L. A. S. T. Training help me? A. Absolutely. Most programs out there are only focused on “looking good”. Since B. L. A. S. T. 5 Training really fine tunes the “big 3”, aka your squat, bench press, and deadlift, you’ll become an overall powerhouse and unstoppable out in the field or in the cage. Training power gives you a relentless advantage in all sports, period. Training is designed to get you stronger (power, speed, and explosiveness) and help you build more muscle. Q. Can I order a physical copy instead of a digital version? A. Everything is digitally delivered at this time. Reason being is: 1. You’ll get access to it INSTANTLY after you purchase so you can download it to ANY computer, smartphone or tablet to view and print 2. Delivering it to you digitally eliminates extra tax and shipping costs – saving you money and getting it to you immediately. Because no shipping is involved, this allows me to reach anyone in the whole world with my information – instantly and with no shipping charges. We both save money. I’m able to offer the system and book at a discounted price – BECAUSE there are no printing and publishing costs. The hard copy of everything you’re getting would easily cost over $5. Q. I'm only interested in bigger muscles and size, not necessarily getting stronger, is this a good routine for me? A. Absolutely. 5 training is a combination of bodybuilding and powerlifting, so you will grow from both. In fact, your muscles will look even better when you train hybrid style (a combo of powerlifting and bodybuilding) instead of strictly bodybuilding style. Training power will also “harden” your muscles and make them dense and thick. Q. I'm a powerlifter and only care about getting stronger, is this a good routine for me? A. The B. L. A. S. T. 5 Training system will get you crazy strong, period. If you have a powerlifting meet coming up, make sure to start your training 1. It’s not unusual to have added 3. Q. I've tried many different muscle building programs. How do I know this one will work for me? A. First I’d like to ask you what you’re comparing my system with. Almost every muscle building program I’ve tried has left out important factors and elements like training for power, strength, performance and speed — simultaneously. And I’ve tried hundreds of different ones. Training is by far on the top of my list — that’s why I went far enough to write a book and create a complete training system and business based around it – to get others training the same way. It gets you freakishly strong and adds slabs of muscle to your frame like no other. Q. Isn't training this heavy bad for my joints? A. Anytime you train power, because you’re handling such heavy loads, you’re placing a lot of stress on your joints, tendons, and ligaments. This however in turn, really hardens them up and gets you crazy strong, making you so much less prone to injury. So yes, at first, if you are not used to training this way, you may feel some aches in your joints, but week by week, your muscles, joints, tendons, and ligaments will completely adapt and get you very strong and almost unbreakable. This is especially good if you’re an athlete who plays high- impact sports like football, rugby, wrestling or MMA. Q. Why can't I just go online and somehow put together my own routine of bodybuilding and powerlifting? A. You definitely can, but I wouldn’t recommend it for a few reasons. It’ll take time to sift through all the saturated information on the Internet, and hundreds and hundreds of different methods, “tips”, routines, diet plans, how- to’s, etc. I don’t know about you, but I’d rather have everything all put together for me in one place so I can easily consume it, go through it, follow it, and start getting results immediately. The B. L. A. S. T. Training system was completely put together and hardened from over 1. I personally gained over 7. I then brought Dr. Carla Clark onto my team and we created one of the best training systems in the world for muscle size, strength, and power — and put it all in one place for you. In a world where time equals money (in this case time equals results, or lack of results), the people who waste time sifting through loads of information end up getting paralyzed from it all — and end up doing nothing. I’ve done all the hard work for you and put it into a complete system and package to take time out of the equation and get you started right away. Q. Most fitness programs being sold online cost anywhere from $1. Why is the B. L. A. S. T. 5 Training System priced so low? Am I really getting ALL of that for just $7. What's the catch? A. There IS no catch. I get a ton of emails from people asking if the price is really just a one- time, $7. It almost sounds too good to be true. Well I’ve got good news for you — it’s true! The price is originally $4. I’m crazy for selling it for less than a tub of protein powder. Which I get it, a complete, life- changing training program that will get you muscular AND strong — not to mention a wealth of bonus information — it’s a steal. But the only way for me to reach maximum market share and make the most impact was to price it reasonably and make it affordable. I want this to be an easy decision for you. I will probably change it back to $4. STRICTLY because I don’t want the low price tag to be perceived as a low- value product (those who bought the product think I’m nuts for charging less than a hundred bucks). I will honestly say, with the amount of value you get, current price tag, and guarantee that no one else can offer, it’s a no- brainer. The 6- Week Sprinting Solution ? Well, before we get into the program, let me tell you how this all started. I'm Getting Old(er)It's true. I'm getting old.. Less than six months from now I'll be 3. As I crest the rise of the hill leading the way into the twilight of my youth, I'm starting to realize what everyone has always told me is true: it sucks getting old. Now, before those of you in the 4. I'm completely aware that by most standards, I'm still quite young. I guess I should amend my statement to say, . Fact is, things were a breeze, especially in the fat loss department. When I was 2. 1- 2. I was a beast. I needed exactly three weeks – and three weeks only – to get ready for the summer. That meant if beach season started in June, I didn't really have to start prepping until sometime in May. I didn't know how good I had it. This year, I had to start my summer prep in late March. Even with my advanced fat loss workouts and my knowledge of diet, it still took me about 6- 8 weeks to get into the extreme lean shape that I like to maintain for the summer. To try to figure out what the deal was, I pulled out my training journals from the past several years and compared my summer prep. The first thing that jumped out at me was my diet. I used to eat the same thing every damn day! The foods were all healthy and even tasted good, but my culinary limitations certainly put a clamp on any kind of variation. But that wasn't the answer. While I enjoy a broader spectrum of foods today, my overall diet is very similar in terms of calories and macronutrients. I eat more foods, but I'm not eating more food. If anything, my diet has gotten better. I know a lot more advanced fat loss techniques than I did five or six years ago, and have tweaked practices like intermittent fasting, cheat days, and carb/calorie cycling to achieve impressive transformations with hundreds of soldiers in the growing Roman Empire. Looking more closely, the difference between what I did and what I was doing was sprinting. Back in the day, I used to sprint three times per week, without fail. Week. Now, I sprint about once per week. However, it's not quite that simple. While I sprint less often today, I've taken that into account in how I train today, and the added activity from my workouts more than makes up for it. This led me to ask, . It went pretty well; felt a bit like Ol' Roman lost a step or two, but I guess I shouldn't expect to hold onto my 4. I did this for two weeks. Then, Saturday morning of the second week, I got up and had a serious problem. Or perhaps, I woke up, because I certainly didn't get up – I had a hard time getting up most of the day. My hamstrings, glutes, and lower back were killing me, although I'd been aggressively foam rolling and stretching. I got some soft tissue work done – massage and ART – and thought I'd be good for Monday. I was excited to get back to it because, to be honest, I was getting leaner already. I guess there is something special about sprinting after all. Well, Monday rolled around, and during my warm up, I damn near felt my hamstring pull off my femur. Why did this happen? This brings us back to the . It means that I can't recover as quickly. Add to that another problem: I'm too good at it. Between football and track, I learned how to truly sprint, not just jog really fast. I know the techniques, I understand stride, and I'm a power- based runner. All of which means that when I sprint, I do it correctly – I use a lot of muscle and generate a lot of force. While that's probably what makes sprinting so effective for me, it also makes it very taxing. Herein lies the problem. Sprinting seems to have an almost magical effect on fat loss, but the better you are at it, the more careful you have to be. If you're an advanced trainee, there's a threshold that you can't cross without greatly impeding your ability to recover. I set forth to figure out how I could fix it and get shredded like when I was a kid. I did a lot of experiments, ranging from decreasing the length of my sprints and just doing more of them, to packing all my sprinting into one day (bad idea). I managed to find what works the best – a happy medium of incredible results, paired with a set up that allows for total recovery. I mean total recovery. Not only will this sprint set up allow you to recover in a way that it won't interfere with subsequent sprint sessions, you won't even mess up your weight training workouts – even if it's a leg workout on the same day! The secret is frequency. The more often you train, the better your recovery – to a point. You still need to rest. In this program, you'll be sprinting six times per week. If this all sounds counterintuitive given my injury woes from sprinting three times per week, consider this little wrinkle: in training, whenever you increase frequency, you have to adjust but (not necessarily decrease) volume. In a weight- training context, if you normally bench for ten sets on Monday and wish to increase your frequency, you could split up benching over two days, say five sets on Monday and Thursday. Now, instead of just doing five sets on each day, you could try six. Your total volume goes up, but your daily volume goes down. Taking it a step further, you could do four sets, three days per week. Finally, if you want to take it all the way, you could do three sets, five days per week. Your total is 1. 5 sets – 5. Because you're resting and never hitting total exhaustion, you can actually perform more work over the week. Furthermore, you could also gradually increase the weight to increase results. Understanding this principle, I began applying it to sprinting. And what do you know, it worked. Over the course of a few weeks, I came up with: The 6- 6- 6 Sprinting Solution. Bam. It's that simple. Back when I used to do full sprint workouts three times per week, I'd perform 1. Each of these was a full- out sprint, lasting 2. Pretty obvious why it was so challenging, huh? I decided to up the frequency and keep the volume moderate. I wanted to sprint every day, as I predicted that this would allow me to drastically lower the volume to allow for recovery. After experimentation, I found that I could sprint six days per week with no issue. Then came the volume. I began with five sprints per day, meeting my total of 3. At 2. 0 seconds each, it would still be a challenge, but I thought I could do it. Well, it worked for a bit, but I started to feel burnt out again. I decided to look at volume a bit more deeply. I started looking at my total week work time; that is, my total amount of time spent sprinting. In my initial model of three days per week and 1. I was sprinting for a total of 2. In my first version of sprinting six days per week, that was simply divided over six days instead of three. That is, five sprints of 2. It was good, but I still felt like I wasn't recovering well enough. That's because, like you, I simply wasn't accustomed to daily sprinting. My legs needed more time to recover. So it was back to the lab again, this time to see if the workload could be tweaked. I reasoned (correctly) that if I allowed myself to build up to the total time workload, I could not only achieve 6. I switched the rest periods to allow for optimal recovery during each workout, giving me the . All with minimal time and a small daily commitment. Not too shabby. Okay, enough talk. Let's get to the workouts! The Triple 6 Workouts. The number in the work column of the tables below represents your work time, and the number in the rest column is your rest time. If you see . While you can do these as outdoor sprints, you'll run into the issue of clock- watching. Sprinting on a treadmill is a bit tricky. Be careful, and be sure to use the handrails as you jump on and off. When you're resting, simply grab the handrails and jump onto the side rails of the treadmill. To jump back on, grab the handrails and start sprinting again. Maintain your grip on the handrails for the first second or two. If you choose to train outside, my recommendation would be to sprint for distances instead of times. Take the given time and multiply it by 8; that's the distance you'll run in yards. So a 1. 0- second sprint becomes an 8. Your rest period is the amount of time it takes to briskly walk or jog back to the starting point. Each week, do a single sprint workout, six days per week. The workouts are structured to be progressive, allowing each week to build on the previous week. The time is how we measure progress week to week, so increasing your sprints because you feel strong one day is going to mess with the program. Ideally, do these workouts first thing in the morning. If you're going to be training in the morning, sprint first and train after. Stretch before and after. Stay hydrated. Insert other disclaimers. Don't be an idiot and hurt yourself. On to the show! Week 1. Sprint. Work. Rest. Sprint. Work. Rest. Cooldown: 4 min walk. Optional: 1. 5 min incline walk for extra fat burning. Total Sprint Time for the Workout: 8. Total Sprint Time for the Week: 5. Notes on Week 1: You'll notice that in this week you're sprinting for a total of 5. However, the important part here is the set up. You're never going to dig yourself into too deep of a hole, because the rest periods are structured to allow you a nice bit of recovery. There are only two sprints lasting 2. More importantly, each of those 2. This short follow up sprint won't tax you too much, so you can recover more effectively on subsequent rest periods. Overall, this will break you in and allow for some nice fat loss. Week one is also a good gauge of where your weaknesses may reside. If at the end of the workout you're winded, we've got some issues and you should repeat this. On the other hand, if you're not winded but having trouble closing out some of the sprints, that may be an issue with local fatigue, and will work itself out over the week. Week 2. Sprint. Work. Rest. Sprint. Work. Rest. 12. 01. 04. Cooldown: 4 min walk. Optional: 1. 5 min incline walk for extra fat burning. Total Sprint Time for the Workout: 8.
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