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!!
10 Weeks Out!
9/5/2012 10 weeks out from my upcoming shoots
I'm now 10 weeks out from my upcoming shoots and I'm in my second week of Cycle 2 of TMT-PHASE TWO. I woke up this morning weighing 217.4! That being said I noticed a slight bit of softness starting to occur around my midsection. Looking a little watery in this weeks pictures and my waist measurements were a tad higher so NO CHEAT MEALS THIS WEEK 
Even though I havn't started my cutting process yet like I said in a previous post I want to make this process as easy as possible so skipping my cheat meals this week is what I'm doing to harden that area back up. Overall I really like the way I look right now. My strength,endurance and pumps have been insane! Yesterday was leg day and it is by far one of the hardest leg workouts I've ever done. I got it on film and it was my last day of filming for Phase 2 videos. There will be 10 new videos coming out weekly once the book is released next week! Also wanted to say that Cycle 2's chest workout is one of my all time favorite chest workouts I've ever designed. You guys have some good shit to look forward to lol. Today was supposed to be my off day but I ended up taking a Barry's Bootcamp Class. If you don't know anything about it it's pretty much high intensity interval training. First time I ran in a long ass time and the class kicked my ass! It was a great class and the option might be there for me to teach a couple classes a week. I see now why there is a lot of hype around that gym.
So after A LOT of thinking I've decided to stay in Nashville. For several reasons but the one major reason is that I don't want to give up my business that I've built up for the past two years and have to restart in VA. As a personal trainer it takes time to build up a good clientele and it would be a pretty ignorant move on my part to just throw everything away here. I went and checked out my new place tonight that I'll be moving into very soon and I'm extremely excited about this new chapter of my life. It will be very interesting!
9/1/2012 - screen shot from upcoming arm video
A great video that I ran across tonight! Give it a watch...very motivational!
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
Spider Curls
Arnold Pullover Press
DB Seated Hammer Curl with a 2 second pause at contraction
Cycle 2 Description:
Weeks 2,5,8,11
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!
Keep it 100!
7/5/2012 - KEEP IT 100
Another cycle 3 AKA TERROR WEEK! is almost complete! This has been one painful week! Keep in mind that the pain that you have to go through is well worth the results that follow! It really will push your mind,heart, lungs and muscular endurance to a whole new level! Cycle 3 definitely takes a lot out of you and it did just that this week. I got footage of all of my workouts so there will be all new videos coming out next week! I can’t wait to blow up my arms today and feast tonight! A few days ago I posted that I had made a change in doing my cardio completely covered up in a full sweat shirt and sweat pants along with a ab sweat belt. Well after I reached out to someone that I highly respect I quickly changed my mind and went back to just wearing a tshirt and shorts this 
morning. He is a top level NPC National bodybuilder that is known for his insane conditioning. He told me that he hadn’t done much research on it himself but the fact that your depleting your body of valuable minerals excessively will cause your muscles to not perform at their maximum level. Also our bodies naturally have mechanisms to cause ourselves to heat up so speeding that process up by being covered up isn’t for optimal health. H also said you actually want to start off cold because your body has to work harder to heat it up which that equals burning more. The reason for me reaching out to him was that this week I began to feel very depleted and lethargic and I noticed that my cardio was starting to feel extremely hard which it never does considering it’s low intensity incline treadmill walk.
After only 1 rotation of Cycle 3 Quad day sweat was pouring off like a faucet!
I figured my body was just a little worn out or it was a part of the low carb blues lol…but after this morning’s session and all day today I felt like a new person. Not depleted and drained etc…so I apologize for misguiding anyone or making you feel like shit if you did this week’s cardio covered up. Next week I’ll be doing my cardio outside while I’m in VA. My parents house is at the bottom of a mountain and there is a road that goes straight to the top. I’m looking forward to a switch up!
If you’ve been following my site for a while you know I’m a HUGE UFC fan and tonight it’s the rematch between Silva vs. Sonnen. I’m pulling for Silva because I cannot stand how disrespectful Sonnen is and the amount of shit he talks. It’s ridiculous and hopefully Silva will take care of him tonight! Tonight’s big cheat meal is going to be an Italian feast. Homemade baked ziti and meatball subs along with some cheese cake, pop tarts, and cookies! Food porn pics soon 
Quads & Calf video TMT-PHASE ONE Cycle 2!
Here is a glimpse of my Quad and Calf training for Cycle 2 of my 12 week ebook training program TMT-PHASE ONE!
Cycle 2 Description:
Weeks 2,5,8,11
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!
TMT-Phase One Cycle 2 Shoulders!
Here is a glimpse of my Shoulder training from Cycle 2 of my training program TMT-Phase One. I explain a couple different techniques that are used this phase including the torturous SNAIL PACE REPS!
Cycle 2 Description:
Weeks 2,5,8,11
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!
Why Varying Tempo is Critical to Lose Fat and Get More Powerful by Charles Poliquin
Here is a great article that I just read by world renowned trainer Charles Poliquin. My program TMT-Phase One uses tempo manipulation in Cycle's 2 and 3!
Vary the tempo of your lifts to lose fat and get more powerful. Manipulating tempo is an easy way to modify the amount of time your muscles spend under a load, making it one of the best tools to help you break through plateaus and drop a few pounds of fat.
A fascinating new study in the Journal of Strength and Conditioning Research shows how varying tempo and load will produce very diverse physiological results. This study compared the effect of performing the upright seated bench press on power, work output, exercise time, energy burned, and excess post-exercise oxygen consumption (EPOC) using the following four protocols performed to failure:
• Muscular endurance, 55 percent 1RM with a 4141 tempo
• Fast Force endurance, 55 percent 1RM with an explosive tempo
• Maximum Strength, 85 percent 1RM with an explosive tempo
• Hypertrophy, 70 percent 1RM with a 2121 tempo
Results showed that the Fast Force protocol resulted in the greatest power output, followed by the Maximum Strength protocol—a finding that is not surprising since those exercise trials were performed explosively and the others used a controlled, deliberate tempo. Maximum possible velocity and loads in the 30 to 60 percent of the 1RM range will always produce greater output than restricted lifting speed or heavy loads. Still, the fact that the Maximum Strength trial produced the second greatest power output also supports the inclusion of heavy load training for power—it’s not that one tempo is always best, but that you must vary tempo to achieve optimal results.
The Fast Force protocol also resulted in much greater work to be performed than all other protocols. The Maximum Strength protocol was second in work output, but this protocol took the shortest amount of time to complete (only 30 seconds) compared to the Muscular Endurance, which was longest in 105 seconds. The Fast Force and Hypertrophy trials both took about 64 seconds.
Considering that energy is related to the ability to perform work, it can be concluded that the Fast Force protocol requires the highest energy cost, or for practical purposes, it results in the greatest calorie burn. However, the Maximum Strength protocol provides the greatest energy burn for the amount of time spent lifting, again highlighting the value of tempo variation.
One interesting point made by the researchers is that in the Hypertrophy protocol, the amount of work performed was similar to that of the Maximum Strength trial, but the Hypertrophy protocol took much longer to complete, indicating that building muscle is a result of longer exercise duration and the subsequent physiological and metabolic responses produced, rather than mechanical work.
The last thing you should be aware of is that all the tempo protocols produced similar EPOC, which refers to the amount of calories burned following the workout due to an elevated metabolism. Although EPOC was similar, you would achieve best fat loss and body composition by using similar time under tension as with the Fast Force and Maximum Strength protocols since these used the most energy during training, and EPOC can be maximized with higher loads or greater work.
Reference
Buitago, S., Wirtz, N., et al. Mechanical Load and Physiological Responses of Four Different Resistance Training Methods in Bench Press Exercise. Journal of Strength and Conditioning Research. 2012. Published Ahead of Print.
www.charlespoliquin.com
TMT-Phase One Cycle Description
6/23/2012 - Nashville
Here is a break down of the 3 different cycles that you will be experiencing with TMT-Phase One!
Weeks 1,4,7,10 (Cycle 1)
Lower volume heavy weight. That being said you NEVER want to sacrifice form in order to lift a certain weight. Even though it’s heavier weight you still need to focus on getting the strong contraction on every rep. The rep range is 6-10. They are mostly all straight sets but there are supersets . Fast Twitch fibers will be targeted this week. They are where you get your power and strength from.
Weeks 2,5,8,11 (Cycle 2)
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!
Weeks 3,6,9,12 (Cycle 3)
TERROR WEEKS! A.K.A. Giant Sets. Be ready for extreme pain but in turn extreme PUMPS! This is by far the most challenging section of the program and you cannot…I repeat CANNOT be weak minded. When your mind is telling you that you can’t do more or it might be getting to painful you have to fight it off and realize your muscles can handle it and the results are well worth the work. Intensity techniques and power moves will still be used in this cycle. Every workout is designed to target each muscle group at every angle possible by performing giant sets. A giant set is 4 or more exercises done back to back with no rest in between. Only 10-15 seconds in between exercises anything more and your muscles will start to recover. During these workouts it will feel like a cardio workout as well so get ready to drop some body fat while causing hypertrophy by maximal stimulation! If you are feeling all of your secondary muscles take a large workload you need to lighten the weight. Learn how to shut off using secondary muscles and only use the targeted muscle group. If possible for this week I suggest going to train at a time when it’s not busy at the gym so you will be able to perform the giant sets properly. I understand that some of you will not be able to perform giant sets due to schedules and only being able to workout when there are several people in the gym so if that is your case I suggest breaking it down into super sets or tri sets it will still be effective.
TMT-Phase One Available now for $14.95US!
Questions – 6/18/2012
Jon
Hey Tyler! I cannot wait for your Ebook! But first, I have a quick question about it. Will the training program be beneficial for anyones goals? Cause I'm looking to put on some weight and gain more of a physique. Im 19 years, 160 lbs and am looking to gain 10 or 15 lbs of lean muscle. So I guess my question is: will your program help anyone progress in their own goals?
18 June 2012
Tyler - Thanks Jon I'm excited too! Let me put it this way I wish I would have had this information when I was 19 and starting out. This program is designed to build lean muscle, burn fat, increase muscular endurance and to get the best possible pumps you can. Extreme pumps leads to growth of the muscle. It is a combination of EVERYTHING that has worked to build my physique for the past 8 years. With the supplementation guide that is included this will assist you in your process of gaining 10-15lb. As long as your nutrition is on point which I'll be releasing a nutrition guideline ebook shortly after. This is just the first phase of many to come. Like I mentioned in my post the other day that I'm always a work in progress so my goals are very similar still to everyone else's where as I still want to gain lean muscle mass.
Luke
Will your e-book have a diet plan as well Tyler?
18 June 2012
Tyler - I will be releasing a nutrition guideline ebook in a couple of weeks. It will include my daily diet, my nutritional philosophy now and how you can apply it to yourself based on your weight with correct amounts of food. Whether your goal is to add size or lose body fat both topics will be covered.
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