TMT-PHASE TWO Cycle 2 – BACK!
My second training eBOOK is available at http://tylermcpeak.com/store for $14.95!
Here is a short glimpse of my BACK workout from cycle 2 of TMT-PHASE TWO!
Towards the end of TMT-PHASE ONE I started to crave the feeling of lifting heavier weights. Now before I go into any further detail I want to address that the words heavier weight is a relative term. Meaning your muscles don't know X amount of poundage that your lifting so that being said I NEVER WANT YOU TO SACRIFICE YOUR FORM FOR TRYING TO MOVE TOO MUCH WEIGHT. As you will see this program is designed to increase strength and really target those fast twitch muscle fibers for the first 4 weeks. It has been years since I've done this low of repetitions and I was curious to see what would happen and the result was getting stronger and my muscles got thicker so be ready to beat the shit out of your body but please be careful. The low rep schemes on certain lifts does not mean that you want to throw form out the window and lose focus of the target muscle. Keep in mind this is still a bodybuilding program and not a powerlifting contest. One of the goals here is to increase your strength during the first 4 weeks by getting a feel for the heavier weight so once weeks 5-8 roll around you should be able to use heavier weights for the higher rep sets that you were not able to use before. The reason for only doing low reps heavier weight for 4 week is to let your joints rest and heal up because you can't continuously try to push your body with maximum poundage and stay healthy. You don't want to be sidelined with an injury that will keep you out of the gym. Even though Cycle 1 is geared towards moving the poundage up and gaining strength each week there are still intensity techniques involved to flush as much blood into the muscle so you are guaranteed to get great pumps! For cycle 2, the purpose is to volumize the muscle with higher reps and target the slow twitch muscle fibers. You will not only get great pumps but also your muscle endurance will really be tested during this phase. More supersets and giant sets are involved during this cycle so be prepared to mentally have to push past the pain of the lactic acid build up. The more lactic acid build up equals a larger amount of growth hormone released! So without further ado welcome to TMT-PHASE TWO!
TMT-PHASE TWO NOW AVAILABLE!!
Towards the end of TMT-PHASE ONE I started to crave the feeling of lifting heavier weights. Now before I go into any further detail I want to address that the words heavier weight is a relative term. Meaning your muscles don’t know X amount of poundage that your lifting so that being said I NEVER WANT YOU TO SACRIFICE YOUR FORM FOR TRYING TO MOVE TOO MUCH WEIGHT. As you will see this program is designed to increase strength and really target those fast twitch muscle fibers for the first 4 weeks. It has been years since I’ve done this low of repetitions and I was curious to see what would happen and the result was getting stronger and my muscles got thicker so be ready to beat the shit out of your body but please be careful. The low rep schemes on certain lifts does not mean that you want to throw form out the window and lose focus of the target muscle. Keep in mind this is still a bodybuilding program and not a powerlifting contest. One of the goals here is to increase your strength during the first 4 weeks by getting a feel for the heavier weight so once weeks 5-8 roll around you should be able to use heavier weights for the higher rep sets that you were not able to use before. The reason for only doing low reps heavier weight for 4 week is to let your joints rest and heal up because you can’t continuously try to push your body with maximum poundage and stay healthy. You don’t want to be sidelined with an injury that will keep you out of the gym. Even though Cycle 1 is geared towards moving the poundage up and gaining strength each week there are still intensity techniques involved to flush as much blood into the muscle so you are guaranteed to get great pumps! For cycle 2, the purpose is to volumize the muscle with higher reps and target the slow twitch muscle fibers. You will not only get great pumps but also your muscle endurance will really be tested during this phase. More supersets and giant sets are involved during this cycle so be prepared to mentally have to push past the pain of the lactic acid build up. The more lactic acid build up equals a larger amount of growth hormone released! So without further ado welcome to TMT-PHASE TWO!
AVAILABLE NOW FOR $14.95!!
Questions – 8/30/2012
Hey Tyler ! sorry for your girlfriend but a new chapter is a big deal in life and i'm sure you'll manage it for the best as usual ! I'm sure at last Cal will be happy to welcome you for the best of your life ! just a little question : Would you tell what are your last complete body stats after the change i can admire on your pics ?? Thanks man and whatever you stay a light in the night for me !
30 August 2012
Tyler - I'm not sure what my full body stats are because I don't measure my whole body for assessments. The measurements I take are. Neck - 16, Waist - 32, Upper Leg - 25, Upper arm fully relaxed not flexed 15.5, hips 40.5. All of my measurements are taken first thing in the morning with no pump and not flexing.
Hey Tyler! Glad to see you had an awesome trip to Philly before you start the grind to your shoot. Say, I was wondering what you did for food on your trip? I know your gonna map out what you eat in your members section, but I'm wondering more how you packed for it? Like did you just cook up a bunch of food and then check a bag full of it? Just wondering cause traveling has always been a dilemma for me because I want to maintain my nutrition plan. Thanks Tyler! All the Best!
29 August 2012
Tyler - I prepped all of my food the night before. I weighed everything out and bagged them up individually as meals. Packed it in a cooler and used the cooler as my carry on. Trust me it's a pain in the ass but if your serious about sticking to a plan in order to maximize your true potential physique wise you will do what it takes.
Hey Tyler, two questions: 1. Is there a difference between different BCAA's, or do they all have the same thing? Are some companies more concentrated then others or have more grams per scoop? Im trying to find a good one. 2. What, in your opinion, is the pre-workout carb food to eat? Ive been having oatmeal but ive been told that does do much for energy in the gym? Thanks in advance!
28 August 2012
Tyler - There definitely is a difference in BCAA's as far as quality goes. I suggest getting a instatized BCAA. I use Optimum Nutrition's plane instatized powder. The cheaper stuff is clumpy and doesn't mix well. As for the best pre workout carb source I would say experiment a bit. I've done a lot of different sources from sweet potato, white potato, white rice, brown rice, oatmeal, and apple sauce. Experiment a bit and see what gives you the best pump and energy in the gym.
hey tyler u told me that Micronized Creapure Creatine Monohydrate is good but what is a good brand that makes it and also what is a good supplement for getting super vascular results like veins popping out hanks
28 August 2012
Tyler - Optimum Nutrition is the name brand. Vascularity is a result of low body fat. Genetics also play a roll in how vascular you are going to be once the fat is stripped away. There isn't any supplement that causes vascularity but there are some that can help with increased blood flow but if you still have fat covering your muscles you will never see the veins.
Tyler, You drink milk? and if so what kind? And if not, why don't u? Thanks man.
28 August 2012
Tyler - I don't drink milk. Only things I drink are water (2 gallons a day) black coffee (2 cups a day) and my pre and intra workout shakes. Reason I don't drink milk is I don't like it...I like chocolate milk but that has too much sugar lol. I'm sure there are some benefits to having a glass of milk but I don't want the added calories and sugars and fats from milk.
Will your new members section include a diet plan for cutting weight? If not could you recommend one?
28 August 2012
Tyler - Yeah my members section will include all of the diets that I have followed. Cutting,Maintence,Bulking, and you will get to follow along to exactly what I'm doing all the way up to the day of my shoots! There will be a forum section where members will be able to ask questions about macros etc to fit them by emulating my nutrition.
Questions – 8/27/2012
Hey Tyler, a question about Cardio. If you are sore from a leg workout (doms) the next day or the day after that, is it okay to fight it and do your cardio, considering you can barely walk straight? Also, how long should you wait if you do morning cardio and have a weight training session later that afternoon? Thanks!
27 August 2012
Tyler - I would say it depends on what type of cardio your doing. I always do cardio the days after legs I feel that it actually helps speed up the recovery process. If your just doing low intensity you shouldn't have a problem and once you get moving and blood flows to them you shouldn't feel the soreness too bad. To answer your second questions I would say 4-6hrs is a good rest time in between cardio and weights. It's really going to be up to you and your schedule and personal preference as to how long to wait but I like to keep mine at about 6hrs apart.
hey tyler what is a good creatine product that will get me bigger and stronger alot thanks
27 August 2012
Tyler - Micronized Creapure Creatine Monohydrate
hey Tyler, I'm a big fan of your work! I'm a shift worker and lately I have been working from 4am-1:30pm with 2 days a week where I finish at 4:30pm and a day off every now and again! I find it hard to go to the gym at 1:30 some days! Is it better to push through and go to the gym or have a nap then head to the gym! Am going to buy all the supplements for your ore workout shake in tmt phase 1 today! Thanks a lot, also am loving phase 1!!
26 August 2012
Tyler - Thanks for checking my book out! I would most definitely take a nap before the gym. Don't force yourself to go if your not feeling like up for it. You want your workouts to be as productive as possible and forcing yourself to go when your worn down is not a good idea. Good luck and keep up the hard work!
Hey Tyler, I have a very serious question. I've been working out non-stop for the past few months. I'm really starting to see the definition. The guys in my gym class keep saying that the bigger my muscles get, the smaller my penis will be. I don't really see how that's possible, but I wanted to ask a trained expert. Are there things I can do to prevent such a thing if it exists?
25 August 2012
Tyler - I'm not sure if your joking or not but lifting weights does not affect that one bit.
Tyler, i was wondering if 6oz chicken with 5oz sweet potatoes and half an avocado is OK pwo. This is also the last meal of the day and taken an hour after my pwo shake (25g karbolyn and bcaa). Thanks!
24 August 2012
Tyler - That sounds good. I would actually eat that 30 minutes after your pwo shake if possible.
Tyler, what'st the best online or book information source to get a good overalll understanding of fitness nutrition? From vitamins to proteins to carbs....where is it all explained in simple terms?
21 August 2012
Tyler - Well there is several different ways to skin a cat. That being said it all depends on what type of diet/nutrition approach you are interested in. I've tried several different dieting approaches and what I'm currently doing right now is by far the easiest diet I've ever done and I feel that I look my all time best. Check into bodybuilding.com and just search through some nutritional articles.
TMT-PHASE One is officially over
Today was my final Cycle 3 ARM workout and I got a ridiculous pump! Giant set training really flushes an extreme amount of blood into the muscle quickly. Make sure to check out the TMT-PHASE ONE Video Series if you havn't done so yet. Experimentation starts up Monday and I can't wait! I'm very excited about Phase 2 because I'm incorporating new methods that I've never done before so hopefully the workouts will be as good as they look on paper. This upcoming week I'll be filming demo videos explaining how to properly do certain exercises so I'll be uploading a couple of those every week. Also this upcoming week I'll be uploading a leg workout that I did with Cris and Brook and Ben and I's arm workout. These are both pretty long videos. The arm one is about 28 minutes and the leg one is about 22 minutes. As you all know tonight was my weekly cheat meal feast! After speaking to a few of my clients about the BBQ restaurant choices Suzanne and I decided against going to Jack's which is in Downtown Nashville for a couple of reason. One being that it's served cafeteria style and two it's very touristy. So we decided on Jim N Nicks BBQ. It was a great choice the food was excellent and it is a new favorite spot for me. I ended up getting a pork quesadilla for an appetizer, half rack of ribs, beef brisket sandwich, mac n cheese, coleslaw, and the cheese cornbread was ridiculous. When we got back home for desert I had 3 jelly donuts,2 Twinkies, and half of a crumb cake I'm going to sleep like a baby tonight and rest all day tomorrow to prepare to start up TMT-PHASE 2 Monday!
TMT-PHASE ONE Reviews
Just finished my first day of TMT Phase 1. Most intense workout ever. Could barely walk after finishing my calves.
Cycle 3 is by long and far my favorite! To the point where I dont want the week to end lol. Already seeing impressive changes in my physique and its only been 3 weeks!! Hope youre having a great time in the noke with fam
just catching you up on sum progress from my side, just finished my 2nd week, and really looking forward to the "terror week" ahead. the past two weeks, ive been feeling DOMS that ive never felt before, and lasting 2 - 3 days, which i assume is good.
i know its only been two weeks, but already starting to feeling a more solid look and feel in my shoulders and chest. i just have a major concern that on the first week training arms, i felt more soreness in my bicep than my tricep, and now in week two, its the complete opposite. and after watchin that video you post on Arnold on your site a few days ago, and hearing speak bout a good pump in the gym, i was a bit dissapointed that i couldnt achieve that this past week wen training my arms, altho i pushed to the point of failure on all my sets. maybe its just my mind-muscle connection that needs for focus.
don't worry about the weights! the sequences of the exercise order are not going to allow you to be the strongest on certain lifts as you would if they were at the start of the workout. that is the point of those particular workouts. just focus on filling them up with as much blood as possible
watch my cycle 3 videos that i've posted..you still want to push yourself but obviously not going to be using the same amount of weight as cycle 1 and 2 but should still be around the same.
Cycle 2 ARMS! from TMT-PHASE 1
Here is a glimpse of my Cycle 2 arm workout from my 12 week training ebook available HERE
I show V-Bar Cable Pushdowns with a 3 second pause at the contraction
Incline Cable Curls
Arnold Pullover Press
DB Seated Hammer Curl with a 2 second pause at contraction
Cycle 2 Description:
Volumization Weeks. During these weeks you will be using both heavy and lighter weights. On some of your compound movements you will train heavy but also lighter weights and higher reps are involved. LOTS of advanced training techniques are in this cycle to create maximal stimulation and you will feel your muscles fire and fill up with blood like never before. The rep ranges are anywhere from 6-30 so you will be using a combination of fast twitch (power and strength) and slow twitch (endurance) fibers. The different techniques that are introduced in these weeks are super sets, tri sets, , speed of the movement (from super slow to super fast), duration of peak contraction, static holds, and more!
Seated DB Lateral Raise/Fly
Here is another unique exercise you will find in TMT-PHASE ONE! It targets all three heads of the deltoids. This exercise does not take much weight at all in fact when I use this on some of my clients they have to just use no weight. Sequence this exercise towards the end of your workout it's a great finisher to really get that burn and maximize blood in the delts!
1. Start with the DB's in normal starting position of a lateral raise
2.Raise them like a normal lateral raise leading with your elbows not wrists
3.Bring the DB's in front of your face
4.Front Raise the DB's over your head
5.Bring the DB's back down to position 3
6.Then back to position 2
7.Finally back to starting position that is 1 complete rep
This week is coming to an end again and I just had some random things to speak about as you can see below. Something that I changed this week for my cardio is that I'm staying totally covered up now. Usually I do my cardio just in shorts in a t-shirt but this week for all of my sessions I wore sweat pants and a winter fleece type of zip up hoodie along with an AB sweat belt. The point of this is to create an even more thermogenic cardio session by heating up your body temp. So I figured why not get the maximum benefits that are possible for each cardio session..remember..it's the details. You will sweat like crazy but if you ever pay attention to your midsection when wearing just shorts and a t-shirt it stays cold while the rest of your body is heated. The ab belt keeps that area heated and I can tell a difference just in this week on my midsection. I decided to do this because one of the trainers that I study his methods (Neil Hill) gets all of his clients to use this method so I did some research and applied it to myself. Give it a try and see if it works for you!
Today was QUADS! I'm feeling extremely drained from it after I had gotten home and showered on my way back down the steps my legs literally almost gave out on me. I got some good video footage of the workout so that video will also be up very soon since everyone that bought the ebook this past week should be starting up Cycle 2 this upcoming week. After I got cleaned up and had a couple of meals I had to make a Costco trip and my legs still felt full and numb! Needless to say it was a great workout and I can't wait for you guys to try it out! Ending the week off with a volumized leg session leaves your body depleted and ready for a carb up! Tomorrow I'm thinking some good old PopEye's fried chicken,mashed potato,mac n cheese, and carrot cake cupcake!
In 2 weeks I'll be making my annual summer trip to my hometown Roanoke,VA and I can't wait! I have not been up there since X-Mas so it's definitely past due. I'm looking forward to seeing my whole family and getting some kick ass workout sessions with all of my old training partners. Another plus is that all the gyms in Roanoke are surprisingly better than here in Nashville. I'll be going up for a full week so I'll be getting some workout video footage of my training partners and I.
Random Thoughts to end with:
Ask yourself this question next time before walking into the gym. What are you thinking about during every rep of every set of every exercise? Do you actually think about every inch of every rep or are you just moving the weight? It takes unparalleled concentration and ability to block out the rest of the world; but if you can do it you will be thrilled with the results. Set your mind on the perfect rep and never compromise that form. Execute each rep to perfection. When form gets compromised, so do your gains.
Today I read a pretty interesting article that makes total since to me and I can very much relate to this. It's an article on how mental stress can wreck your gains. Written by Charles Poliquin from www.charlespoliquin.com
"Decrease your stress to recover faster from intense training and make strength gains today. By managing your mental and physical stress levels you will get better results in the gym, have a better body composition, and a happier life. I know it sounds too simple, but you must manage your stress if you want to “be all you can be.”
New research shows that stress will hamper results and put you at risk for poor performance, which will cause you more stress! Don’t let this happen! A new study in the journal of Medicine and Science in Sports and Exercise found that in trained college students, those who had higher stress scores on two well respected stress scales had a delayed recovery from a high-intensity lower body resistance training workout. Participants performed multiple leg extension sets to failure and then had their psychological stress levels measured during a one-hour period.
Recovery of maximal isometric strength was nearly 10 percent lower in the students who were more stressed. There was a distinct inverse relationship between lower stress ratings and greater recovery of maximal strength.
Researchers suggest the mechanism behind delayed recovery has to do with a chronic overactivation of the stress hormone response—mainly cortisol. This causes a cascade of negative physiological effects that may include irregular muscular activation, altered breathing, low blood pH, altered neural firing patterns, poor glucose tolerance, and atrophic gene expression, which shifts the body to a more tissue degrading state."
Chest! Cycle 2 = Blood Volume
It's the end of the day and I am officially drained! I'm kicked back on the couch about to get up in 10 minutes to fix my final meal and head to bed shortly to watch some TV. Today was yet another SICK chest workout and it was the start of cycle 2. I can already feel it getting tender This is week 8 for me on TMT-Phase One and I'm continuing to improve! What I've noticed about this program is that it keeps you feeling fresh by going through different cycles. When yesterday came and it was my off day I was getting excited about hitting Chest today with different variables. It's keeping my joints feeling fresh too knock on wood! When I was training heavy straight sets week after week for months on end my joints started to feel the effects from that. With this your still training heavy for all of Cycle 1 and a lot of Cycle 2 but Cycle 3 is a whole different ball game. What I've decided to do for this weeks video is going to be a mix of something from all of my workouts this week so you will get a glimpse of Cycle 2 training. The video will be up at the end of the week.
Benefits to Volume Training:
- Lose fat and improve conditioning with a greater training volume to increase growth hormone response and raise blood lactate concentrations
- Growth hormone enhances fat burning in the body, indicating the greater metabolic cost of the higher volume workout will be better for fat loss and body composition.
- Greater blood lactate buildup indicates the workout was metabolically more taxing and will result in more growth hormone being released.
Everyone stay focused and train hard! It's the start of a new week and you have plenty of workouts all week to get you a step closer to your physique goals. Strive to perfect each and every rep of every set and you will be surprised at how your body responds!