Tyler McPeak

maximize pump

quick tips to maximize your pump during your workout

  • drink a minimum of one liter of water (sipping in between sets)
  • minimum rest between sets 45-1 min max
  • contract muscle group your working in between sets
  • stretching muscle group your working
  • contract and squeeze as hard as you can on each rep of each set.


“the mind is the limit as long as the mind can envision the fact that you can do something you can do it. as long as you believe 100 percent” - Arnold Schwarzenegger
This quote has been one of my favorites and it’s something that I truly believe in. As I stated before in one of my previous post Beating the mind I believe that a good percent of your results in the gym and outside of the gym come from mind control.

The power of positive thinking has been key to my recent ventures. Recently I have moved to a new city and once I got settled in it was time to get a job before I start school in Jan (which Ill be majoring in Exercise and Physiology). When I first got here I really wasn’t liking it considering I just moved from NYC so right off the bat I was a negative person and was putting off negative vibes. For a good two months I was still jobless. I applied for jobs everywhere from restaurant server, warehouse positions, and to every gym I could to do personal training or any position that was hiring. After hearing nothing from any place but the same story that they wanted someone with experience except the gyms they just were not hiring I thought how the hell are you supposed to get experience if you can’t even get hired. Needless to say I became more pissed and more angry and was pretty much just a grump. Until a couple of weeks ago I had to take a step out of myself and see that I wasn’t going to get anywhere being negative all the time so I told myself I’m going to be positive and patient and something will happen. That whole week I changed my attitude completely and was just a happier person in general. By the the beginning of that following week I got a phone call from the gym owner that I’ve been working out at and he offered me a position. So now I’ll be doing sales along with personal training. My moral of this story is to put positive energy out and positive things will come your way. Now I feel like everything is back on track and things are falling into place like I’ve wanted them to. Life is too short to be negative and grumpy.


pre and post workout nutrition

pre and post workout nutrition is very important and if you want to maximize your results don’t sell yourself short by skipping this or doing it half assed. if your like me and chase the pump and want your muscles to be tight and full as possible during your workout this is effected by your pre workout meal. starting about 90 minutes from the time you will be working out start drinking one liter of water. at the 45 to 30 minute time before the gym is when you want to get your meal in. some type of lean protein and slow digesting carbohydrate. a typical meal for me would be any type of protein….skinless chicken breast,egg whites,steak,ground beef, pork,fish along with a slow digesting carbohydrate which is usually either oatmeal,brown rice,or a sweet potato. depending on what day it is either low to no or high carborhydrate day depends on the amount i take in. no more then 1 cup brown rice and 1/2 cup oatmeal or 1 sweet potato is the most i’ll eat at once. experiment with what works for you. this week i incorporated brown rice back into the mix and my energy levels are better and my muscles are staying fuller. post workout is just as if not more important then pre. personally i consider them equally as important. directly after your workout you want to have a protein shake. depending on your protein needs will depend on how much to take. i take 50grams of whey and to replenish glycogen levels that were just burned up i use 2tbsp of POMx Recovery which is a fast digesting carbohydrate. about an hour or so after the shake i have another meal. depending on what time i workout at and what day it is it will be the same as my pre-workout meal. the reason is i cycle my carbs so sometimes i will not eat carbs with my post workout meal on certain days. bottom line is you got to find out what works for your BODY.

beating the mind…

by Greg Vaughan

this happens to me every single workout that i do. i have to mentally overcome my mind wanting to give out before my muscles do. once you can do this on a regular basis your going to see your results faster then ever not only physically but mentally also. with any particular workout,set,rep,and cardio session your mind is going to be the first to give out and start telling you to either stop or tell you that you can’t get 1 or 2 extra reps. beating the mind will make you stronger and push past limits you thought were unattainable. after your done your going to feel so much better about that workout and it will give you a mental high knowing that you conquered what once you thought was as far as you could push.


keep the body guessing!

my theory on working out and staying lean year round (besides the obvious nutrition) is to keep the body guessing. shock the system! what i mean by this is each time you go to the gym do something different. there are so many different exercises, techniques, and workout splits that you can do. training this way will also help to keep you from getting bored and keep the progress on track and not hitting a plateau. each time i hit the gym i do a lot of the same exercises for that particular day but i either switch the order up, do drop sets, do light weight high reps or heavy weight low reps. supersets, tri sets and giant sets are also a awesome way to keep things interesting. rep tempo, negatives, and rest pause are good too. i’ll go into detail now of a quick definition of what i mean by these if you don’t know. it’s going to be broken into 2 parts i’ll post the second part tom.

by Joe Opedisano

  • switching up the order is key. for example if one week you do 1.incline bb,2.flat db, 3.incline fly,4.hammer incline press. the next week try 1.hammer flat press, 2.incline db press,3.pecdec,4.pullovers.
  • the workout split i’m using currently and i’ve see the most progress i ever have is day 1 chest, day 2 back, day 3 shoulders, day 4 arms, day 5 legs, and day 6 i repeat..so week to week my days switch that i do particular muscle groups on.
  • i do drop sets every workout. its a way to get that extra squeeze and absolutley go to failure and fill up with as much blood possible. example of a drop set would be db curls start with 30 for 12 immediatley drop to 20s for 15 then drop to 10 for 20 reps. i do dropsets on any exercise whenever i feel its needed.
  • light weight high reps and heavy weight for low reps. i train for the feel of the muscle contractions and chase the pump sosometimes i’ll do a exercise for 20-30 reps but or i’ll go heavyier and the least amount of reps i ever do is 8. anything under 8 i feel is too much weight your putting yourself at high risk of injury and in my opinion your using a lot more stuff then the actual muscle your trying to target. but if your training for power and strength more power to you!
  • supersets,tri-sets,giant sets - i almost use supersets everyworkout. a superset is just 2 different exercises done back to back for one set. i’ve tried it doing to different muscle groups or the same muscle group targeting two different areas of that muscle. for example yesterday i supersetted deadlifts with reverse grip pull down. one hitting mostly lower and the other hitting mostly upper. a tri-set is a step up…which is three ormore exercises. and a giant set is four or more. give each a try sometime and see what you think.
  • rep tempo is somthing i keep switched up all the time depending on the exercise. when you go slow and controlled you can really feel the muscle contraction and release once you really lean the mind muscle connection.
  • negatives kind of go hand in hand with rep tempo. i always control the negative. i see so many people training and just letting gravity drop the negative instead of the muscle do the work. also you can do soley negatives for a set. put extra weightthat you normally couldlnt do on a positive and get someone to assist you on the positive and you control the negative fighting gravity the whole way down…killer burn!
  • i typically don’t use rest pause to often but i do sometimes. for example if your doing a chest press put a weight on there that you can normally get 8 times or so and once you get to the 8th rep rest for 10-15 seconds then get another rep…rest for 10-15 seconds and so on till failure.

hope this post was helpful to anyone wanting to give a shock to the system with different styles and techniques.


lifting smart vs. ego lifting

by Rick Day

i can’t stress enough how i feel the importance of lifting smart is. i remember my first couple years of lifting i would try to lift as heavy as possible and sacrifice my form and for what? i thought i was being cool and impressing people. i’ve watched a lot of people in the gym do this for the past years and there is some at my gym now (and these aren’t young guys these are middle aged men). it wasn’t until i really dropped the weight and focused on my form and getting the best contraction on each rep that i noticed my body responded and took off. the only thing that ego lifting got me was a cortizone shot in my rear delt 4 years ago, and other minor injuries as well. the moral of my story is my philosy towards weight training is don’t get consumed by the numbers. i never write down the amount of weight i use because i could really give a shit less. the way i track my results is what i see in the mirror. so don’t lift with your ego. lift smart because if you injure yourself your going to have to take time off or adjust somthing thats going to slow your initial progress down.