Questions – 3/4/2012
Screenshot from members section video filmed 3/3/2012
John
Tyler, I read that article on Description of Heart Rate Zones. What zone do you train in? Healthy Heart zone, Fitness zone, or Aerobic Zone? Thanks, John
5 March 2012
Tyler - The only time I monitor my heart rate is on cardio and I do the Aerobic Zone.
Kyle
Hey Tyler, two questions related to Cell K.E.M. 1. Why do you take it post cardio, why not just take a protein shake, or have your breakfast right after? Do you wait to to have breakfast after cardio? 2. How is Cell K.E.M. superior to just protein? I feel like i should be taking a 40g of protein right after my work rather then 1.5 scoops of cell K.E.M. which is essentially just BCAA i believe (but protein has BCAA). Thanks!
4 March 2012
Tyler - I have it directly after cardio to get the bcaa,gluamine,creatine in my system immediately about 20 or so minutes after that once I'm showered etc I'll have my first meal. IMO Cell Kem is superior to just plain whey protein because it has pharmaceutical grade glutamine,creatine,bcaa and there is zero cals also it's designed for mass and recovery plain whey protein is just protein. If you feel you should take 40g of protein instead of the cell kem then you should be doing that. I did just straight protein for years but since I'm working with Hany now he's a firm believer in getting the majority of your nutrients from whole food. Directly after my weight training I'll have 1 scoop of cell kem then 30-45 min after that I'll have a whole food meal. Branch chain amino acids are the building blocks of protein.
Lichi
120 grs RAW brown rice, (60g pre and 60g post work), 60g oat RAW, and the others carbs, are saldas, vegetables, etc
4 March 2012
Tyler - Sorry man but I have no idea if that would be a good amount for your body..I'd say give it a try and see if it works that's the only way to find out.
Jason
Is it possible to grow without getting stronger every workout (i.e. heavier weight or more reps)? I change up my exercises pretty often but i dont record what i lift really, i just make sure im working to failure... i want to grow though.
4 March 2012
Tyler - Of coarse remember your not growing when your in the gym. Your growing when your resting and recovering. BUT a stronger muscle is a bigger muscle. That being said though you shouldn't switch your exercises around too much just because you won't know what's working or not. I suggest keeping some of the same exercise in your routines weekly so you will be able to gage if your getting stronger.
Keith
Whats your opinion on tanning? Do u go tanning in beds or natual sunlight? Do u think its worth it? Or do you get a spray tan before a shoot? Great website and youtube videos, keep it 100 bro!
4 March 2012
Tyler - I stay away from tanning beds and when I get sun in the summer I always wear sunblock. Tanning causes wrinkles and can cause skin cancer so those two reasons are enough for me to keep precaution to my skin. I use spray tans or the cheap tanning lotions you can get from target or walmart.
Mark
Tyler, Could you explain why you are suppose to cycle on and off preworkout supplements? Is it because of the stimulants? How long would you suggest taking a preworkout before cycling off? Thanks
4 March 2012
Tyler - There is a couple of reasons if your taking a stimulant based pre workout then I would go 8-12 weeks on and 4 weeks off just to give your adrenal glands a break and keep them fresh. The other reason is just like anything else our bodies get accustomed to supplements and build up a tolerance and won't responds the same anymore so giving your body a break from them will actually make them work freshly again once you reintroduce them to your system.
Angel
hey tyler...not gna lie, but i seldom ever work on legs. and if i ever do, its usually towards the end of my work out. some leg extensions and calf raises. i never attempted a single squat with BB, all i ever done was squats with DB. can u recommend a beginner leg workout for me please? thanks.
2 March 2012
Tyler - Gotta work those legs man! You will thank yourself later on if you start trashing them every week. Here is a basic routine that will be good for you
- Barbell Squats
- Leg Press
- Leg Ext
- Lunges
- Leg Curls
Sebastian
Hey, I wanna get rid of my lower ab body fat , is biking a good option?. Your website is cool as hell, it keeps me really motivated. Thanks dude
2 March 2012
Tyler - Biking is going to be fine but getting rid of that last little bit of fat is going to come from your nutrition.
Triceps Giant Set!
A triceps giant set. Give this a try in your next arm or triceps workout! A giant set is 4 or more exercises done back to back with no rest in between. It's a great way to shock a muscle group!
Another Video Done!
3/3/2012 - After Filming Video
A couple of hours ago I wrapped up filming another video for my membership section of my website. As of right now I still don't have a definite date when it will be launched because it's out of my control now. Hopefully sooner then later! Earlier today I decided to check my body fat here at the house on the digital calipers since I've been getting that question a lot lately of what it is. I did the 7 point check and it came out to be 7%. Someone posted on my face book that these aren't that accurate and it can be + or - 6%..I know I'm not 1& lol and if I was at 13% I don't think I'd be able to see much detail..so that being said I'm not sure how accurate this thing is but I figured I was higher than that. I'm sure it could be a couple points higher but nonetheless I was surprised and happy. I've never been this size with this condition before. Currently I'm still weighing 222lb on an empty stomach in the morning and I'll get up to 226lb by the end of the day. The changes that Hany made this past week are already taking into effect. Tomorrow I'll be uploading a new video to youtube so make sure to check that out as well. Hope everyone has a great weekend I'm going to kick back and watch the strikeforce fights tonight.
3/3/2012
Hams/Calf
Paul Reitz - NYC December 5 2010
Yesterday was by far the most intense hamstring session I think I've ever had. I told myself once I got home that I need to be training my hamstrings that hard every single week. For the past 6 months I've consistently done stiff leg deadlifts but after reading and watching several different videos I decided to just do traditional deadlifts for high reps because in the higher reps is when your hamstrings and glutes get recruited the most. So after I did my leg curls I made it over to the deadlift area and my friend Dion from the gym was training back so he linked up with me on deads. So my whole concept of doing high reps got thrown out the window for 2 sets lol. This guy is a monster he's around 260 my height and ripped. It was definitely motivational for me to train with him. My first set with 315lb for 20 reps shot my heart rate up through the roof and my whole body was feeling crazy at that point. He knocked his set out no straps for 12 reps. I rested for 2 minutes then asked him if he wanted to do another plate. At 405lb I got 10 reps. Then another set for 8. After that he moved on and I dropped it back down to 315lb for 15 reps. Needless to say my hams and lower back are trashed today along with my rear traps. Here is my complete day of workouts
- 8am - 45 minutes cardio
- 2:30pm - Hams/Calf
- 4:30pm - 25 min dog walk..very slow
- Lying leg curls - 4x8-12
- Seated leg curls - 4x8-12
- Deadlifts - 135x10,225lbx10,315lbx20,405lbx10,405lbx8,315lbx15
- Standing One leg curl - 4x12-15 superset standing calf raise
- one leg leg press calf raise - 4x12
In my members section there will be posts like this with even more detail every day of my workouts.
Questions – 3/2/2012
TJ
Do you drink? Ever since I started my mission of packing on lean muscle and getting ripped I haven't been able to bring myself to do it.
2 March 2012
Tyler - In the past I would drink almost every weekend..hell I even drank before some of my shoots in NYC...I would party at the clubs all night then shoot the next day..very ignorant. It wasn't until I linked up with Hany that I changed my whole perspective of training and nutrition. I've only drank maybe 4-5 times in the past 6 months. That being said I think you can still let loose at least once a month and still make all the gains you want. You have to remember you only live once and take it from me you will go crazy if you just live like a hermit and don't go out and enjoy yourself every once in a while.
Jason
Tyler, im a bit concerned, i feel like sometimes my lower chest gets bloated or soft, but then other times my chest looks flat and toned... does this have to do with sodium manipulation or bloating of some sort? It's as if my i've gained fat in my lower chest nipple area temporarily. Im not sure if it's a sign of gaining fat. Im currently 15%bf, 175, 5,9, eating failry clean, but trying to put on mass. My diet has consited of alot of whole wheat pasta lately.
2 March 2012
Tyler - It sounds like water retention. At this point you shouldn't worry about sodium but maybe try switching out your carb source from the pasta to something else...rice or potato. Maybe add in some cardio to a few times a week. Even though your putting on size right now it's still important to do some cardio because ideally you should stay around 10-12% when trying to add mass.
Jamie
Are you doing morning cardio now cuz your trying to lean out even more, i.e. cut? You'll burn fat faster by doing morning cardio, right?
2 March 2012
Tyler - Yep your correct
Nolan
Me and some friends are arguing about the benefit of doing 'half reps' or partials like you do in some of your workouts. They're all hardcore oldschool lifters and think that if someone doesn't getting a full ROM then they're not trying hard enough. I think they're good to do at the end of sets or even a full set because it keeps constant tension on the muscle and saves joints as aposed to locking out on every rep. thoughts?
1 March 2012
Tyler - I believe they serve a purpose as an advanced technique to further muscle failure. I don't ever do a full set of partials but towards the end of something like a hammer strength press once I can't get full reps anymore I'll add in 3-4 partials. That being said I never lockout..always keep a slight bend in all of my joints. check out my chest/bicep video I did in FEB I did partials in that along with my Back video from FEB
Baker
I see in your nutrition log you always take took scoops of protein, why is that?
29 February 2012
Tyler - Take took? not sure what your trying to say but whey protein is one of the fastest digesting proteins and I've consistently taken it every since I started working out when I was 18
Luke
hey tyler, Im 6'2" and 205 and trying to lose the spair tire, around 8 pounds. I was wondering how much cardio do you do, when do you perform it, and what type of cardio?
29 February 2012
Tyler - Right now I'm doing 4 days on one day off of empty stomach cardio for 45 minutes on an incline treadmill walk. steady state low intensity is the type.
Vic
Hi Tyler, i am starting to see results just like you said, But i am still Skinny ( 6"2 and i weigh 76Kg (Age 27)) i do drink whey Protein and eat very healthy, My goal is to get a 6pack and i can see it in correct lighting, but i need it to grow bigger so it stands out much more, i do crunches on a ball, heel taps, plank, side crunches, and the Ab wheel every other day. i see my muscles taking shape, but i stay skinny.
29 February 2012
Tyler - I sent over your questions to fill out yesterday. looking forward to working with you!
Dan
I trained solidly for a year then had to take a year and a half off from training. Do you have any advice for starting back training after so long out
28 February 2012
Tyler - Start off slow and progressively up the intensity. Don't get discouraged and take each day as a day to improve. Stay dedicated and you will get where you want to be.
Randall
I have a couple questions. In your post about pre and post workout nutrition you say that you cycle your carbs post workout. What influences whether its going to be a carb day or no carb day, what muscle group you work that day? Also whats ur current body fat percent?
28 February 2012
Tyler - On muscle groups I'm trying to bring up is when I'll have more carbs. Not sure what my current body fat is I never get it checked.
Random Cardio Thoughts 1
Every week I'll be posting some random cardio thoughts to keep everyone motivated and working hard!
Pre-Exhaust Sets
Invented in 1968 by MuscleMag's own Robert Kennedy, pre-exhaust sets help eliminate the problem of the "the weakest link in the chain." Most exercises involve more than one muscle group, even if the exercise is considered to be targeting a single muscle. For example, most chest exercises involve the triceps and shoulders. These muscles often tire before the pectorals. The theory behind pre-exhaust sets is to fatigue the primary muscle as much as possible by using an isolation exercise (or as close to an isolation exercise as you can get), and then perform a compound movement that utilizes fresh muscles to take the fatigued muscle to greater depths of stimulation.
One of the best examples of pre-exhaust principle is flat-bench flyes followed by barbell bench presses. the bench press is called a chest exercise, but the triceps and shoulders receive tremendous stress as well. Often it's the smaller triceps that give out first. To get around this difficulty, first perform an isolation exercise like dumbbell flyes, which places little stress on the triceps. This will 'pre-exhaust" the chest muscles, leaving the triceps in a stronger state. now when you perform bench presses, the triceps are no longer the weak link in the chain. The relatively stronger triceps can be used to push the chest muscles to failure.
Source - MuscleMag - Encyclopedia of Bodybuilding
Questions – 2/27/2012
Joseph
Hey there, mate. I am curious as to what you might suggest for gaining the cut-look underneath the pec, to help round that out. My upper pecs are full, but I would like underneath the pec to be a bit more shaped. Is this primarily a decline, press/fly movement, or is there anything else to that? Thanks!
27 February 2012
Tyler - Dips and cable flys will target that area as well. I suggest prioritizing this into your chest workouts. Example workout I would do would be
- Decline Press
- Dips
- Decline Fly
- Flat Press
- Cable Fly
Yaseen
Hey Tyler this might seem like a confusing question but have you noticed your face changing as your weight changes? When I am at my leanest, my jawline is much more pronounced and i Just feel as if I look different whereas when I have put on excess weight my face is also different. I also see that bodybuilders and their faces are much different when they are dieting for a show and in the offseason. Thoughts?
27 February 2012
Tyler - Yeah it just has to do with body fat fluctuations. I remember when I was at my heaviest at 255lb my cheeks were very full and puffy looking. Now since my body fat doesn't ever get high my face stays lean.
Shawn
My bad this is my first time using this and I hit return by mistake. As I was saying, I am just coming back to the gym after a back injury. I don't want to use supplements. I want to work out natutal. No store brought proteins none of that. Just fresh fruits,vegetables and nuts. No red meat fish and chicken. Now, you and I are the same height 6'3, can I achieve muscle growth naturally w/o using supplements?
27 February 2012
Tyler - You can just make sure your are eating enough protein and getting enough rest. I suggest 1.5g to 2g per body pound of protein.
Cal
Tyler, when or if you take creatine on your non training days, do you mix it with jiuce or just in your protein shakes?
27 February 2012
Tyler - The only creatine I take is what's in Cell K.E.M. and I still take it on my off days before I go to bed
Henry
Hello Ty ! I can't wait to suscribe your member section !! Do you think you 'll have a paypal mean of payment for your international fans ?? thanks and stay the BEST !
27 February 2012
Tyler - Thanks man! yeah it'll be set up through paypal anyone from all over the world will be able to join.
Frank
Do you swim at all? Swimming is good for cutting right?
27 February 2012
Tyler - A few years ago in 2009 when I was trying to lost a bunch of weight to try out fashion modeling I swam several times a week. It will get you into great shape and the shittier of a swimmer you are the more you will get out of it because it is HARD. What kept happening to me was that I would get swimmers ear. Even though I wore ear plugs too...so make sure to wear ear plugs because swimmers ear is very annoying
Randall
What is the first song that is on ur shoulders Feb. 17 vid?
26 February 2012
Tyler - Plump DJs - Light Fantastic
Daniel
Tyler, if you are looking for suggestions to cover in the members section, I would love to see stiff-leg deadlifts. It's pretty advanced, and I would love to hear your advice on how to do it correctly.
24 February 2012
Tyler - thanks Daniel will do!
Leg Press Dropsets!
I just got home from filming another workout video for my members section and as I'm writing this I'm still not feeling back to normal. Good ol leg day has got me feeling loopy once again. It was an INTENSE session and I guarantee you that once you follow these videos your going to yield new growth..of coarse as long as your giving your body the building blocks (food) and plenty of rest. Always keep in mind that your workouts are only as effective as your ability to recuperate. Here is a clip I shot on socialcam
Chest/Calf
Yesterday I took a full day off from cardio and weights and it paid off because today I had an extremely good chest workout. This morning when I got up MD had uploaded a new chest workout video from Evan Centopani a couple of weeks out from the Arnold. It was something that I never tried before and it worked very well. It was pre exhausting with 2 fly movements. Granted when you do this you won't be able to press as much weight but when I made it to my presses especially on the incline db press I had a totally different feeling then when I would kick the workout off with them. I suggest giving this a try for your next chest workout and don't worry that your poundage will decrease because it feels awesome already having a chest full of blood before hitting the presses.
- Pec Dec - 3x15 (warmup), 4x8-10
- Flat DB Fly - 3x8-10
- Flat Barbell bench press - 4x8
- Incline DB Press - 3x8
- Assisted dip machine - 3x12 (I used the assist on this because I wanted to put full focus on my chest rather than using my shoulders and arms to do the work)
- leg press single leg calf raise - 4x15
- seated calf raise - 4x15
Here is an updated progress pic I took today since I speak with Hany on Monday
2/25/2012 - 222lb on an empty stomach
Categories
Shoutbox
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- rod
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ty, been a fan for a while, having grown up near you in blacksburg. most people recommend doing cardio after lifting but i'm wondering if this makes the workout too long? people say don't work out for more than an hour but if you lift for an hour then how can you do cardio after, especially if you need protein ASAP after lifting? thanks.
- 20 May 2012
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- dandog
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daniel get a clue - the guy has been sick
- 19 May 2012
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- Yaseen
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Is it necessary for anyone looking to achieve a certain goal for their physique to know their macronutrient goals/calorie requirements and adjust them ?
- 16 May 2012
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- Will
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Tyler, Keep the focus on you... those that care understand... know you care about your followers... might suggest you photo your recovery to share so others might learn from your journey..YITB...
- 11 May 2012
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- Tyler
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Daniel - In the members section you will have new videos weekly along with my exact daily workout blog and nutrition blog. Apologies for delays and thank you for you and everyone else's patients
- 10 May 2012
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- Daniel
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Tyler, I know there's a lot on your plate. However, if sense you haven't posted for seven days, it make us wonder what will happen if we become members. ...not a criticism, just some fiendly advice from someone who has really benefited from your advice.
- 10 May 2012
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- Jack
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Hey Tyler, i've recently bulked up to my goal and im looking to cut roughly 5-10lbs of pure body fat in the next 6 weeks. I was wondering if it's possible to do "too much" cardio and lose muscle, assuming i am taking adequate protein? Im afraid of doing more then 40 minutes of cardio on non-training days and more then 20 minutes of cardio on training days. Im also confused on the intensity i should be doing during these cardio sessions, is it possible to go too intense for too long to hinder my recent gains?
- 8 May 2012
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- munjal
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hiii
- 8 May 2012
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- Eric
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Need a recommendation of snacks to eat at work. I always hit my egg whites and oats in the morning before work and have brown rice with chicken for lunch but was curious as to what you would recommend for snacks throughout the day (around 9:30am and 3:30pm).
- 6 May 2012
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- Mark
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A few months ago you mentioned a program by Hany called"Get Jacked for 2012". Anyway, you can post it or do you know where you could find that issue of Muscular Development. Thanks
- 5 May 2012
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