Tyler, does supersetting the same muscle group create more growth? For example, if i super setted Incline DB Bench Press with Incline DB Flys, is that better that if i did them as straight sets and seperate exercises? Like what is the main advantage of supersetting them (aside from saving time)? I know there is more muscle broken down, but what if my rep range it from 8-10, wont it feel like im doing 16-20 reps in the end?
10 January 2013
Tyler - Super setting, tri setting, and giant setting are all intensity techniques. Anytime you are breaking the muscle down and giving it the proper nutrients and rest afterward you are creating growth. Using this technique has it's benefits by flushing a lot of blood into the muscle very quickly. I do incorporate super sets every week and the only down side I would say is that you won't be able to use the same amount of weight as you would for a straight set. That being said though this is not weight lifting or power lifting and your muscles do not know X amount of pounds you are using. As long as your are feeling the muscle being taxed you are getting better. Keeping the muscle confused is the main staple in my training I live by.
Do your work each muscle, exercise and set to failure every time, every workout?
9 January 2013
Tyler - I don't take every set to failure. Some sets I still leave some gas in the tank. However, Every workout I am taking my muscle to failure. Hope that makes since.
Im doing a basic bodybuilding split (Chest day, back, shoulder, arms, leg day) 5 days a week. Im trying to put on some mass, so im doing quite a bit of volume with each of these workouts and taking a post workout carb (karbolyn) and BCAA shake. I was just wondering if i should be adjusting the amount of carbs i take pwo depending on the muscle group i work? I'm obviously more taxed after a leg or back day then i am on a shoulder day or arms day... should i still be taking the same amount of pwo karbolyn per workout? Also, some people take karbolyn (and it says on the package) prior or during a workout as well. Would that not cause an insulin spike resulting in fat storage, especially prior to a workout?
9 January 2013
Tyler - You can try something like that on your more taxing days. I personally don't do that and keep things static. I've actually gotten away from the use of karbolyne, or gatorade powder and really havn't noticed a difference at all. You can take it pre workout and during workout. I've done that in the past as well and I didn't like the way it made me feel at all. It messed with my pump and I wasn't able to sustain one. I've read that Leucine spikes your insulin enough to drive the nutrients into your bloodstream post workout. All that being said what I'm doing now is my BCAA at the gym and 20-30 min later I'll have some whey, then about an hour after that will be a whole food meal consisting of protein and carbs.
When you would ever incporate Machine or Cable work during a workout? When would be a good time do so? My workouts consist of all free weights and i read that using cable exercises could be a good shock for my muscles, especially my shoulders.
7 January 2013
Tyler - I incorporate cable work at any point of my workout. Beginning, Midway, Or end. I believe in the muscle confusion principle so I never do the same workout twice because I feel that it's the best way to shock your muscles by doing something different each time you step in the gym. My suggestion is definitely throw some cable work into your workouts. For shoulders some of my favorites are behind the back cable one arm laterals, and seated rope face pulls. Check out my members section if you want full detailed workouts that I do.
Tyler, do you usually cycle of your supplements (i.e. creatine) when doing on a photo shoot? Are there specific supplements you use prior to a photo shoot (short term)?
7 January 2013
Tyler - I stopped creatine use about 5 days before my shoot. There are no specific supps I use short term prior to a shoot. I didn't use any diuretics for my Jason Ellis shoot.
Hi Tyler, As you know most of the Multi vitamins out their in market have insane dosages of vitamins in them like 10000 IU of vitamin A where RDA of vitamin a is 3000 IU. I just want to know how do you choose Multi for yourself or can you recommend any good Multi.
7 January 2013
Tyler - Most of the sports specific or bodybuilding catered multi vitamins have more in them since our bodies are put through a lot more than the average person. The recommended dose from the government is for average people that aren't training their ass off in the gym every week. I suggest going to bodybuilding.com and using one of the top supplement companies version of multi vitamin
When is it best to do use the drop set technique? The last set of the last exercise of the muscle group? Beginning of the workout as a pre exhaustion technique? Last set of ever exercise you do?
5 January 2013
Tyler - You have answered your own question. My belief is the muscle confusion principle so I say try them all! See what works best for you and see how your body feels. I like to do them a couple time throughout the workout and it really just varies on the exercise I pick do them with. Sometimes it's on the first exercise other times is several exercises. Check out my members section for my detailed workouts and you will be able to see exactly how many I do etc for each workout.
Hey Tyler, just want to seek your professional opinion. I just got out of surgery a couple of weeks ago and I can't workout for a month. I am going to be doing TMT-Phase 2 when I get back for the first 4 weeks while waiting for your new e-book to be released. However, do you think I should try to bulk up to make up for the 1 month break or just resume my cutting phase?
1 January 2013
Tyler - That depends on what your trying to do with your body. I assume that after surgery and being down for a month you might lose weight. I would get back on a regular eating plan in order to bring your weight back to where it was and the assess the situation from there. My new ebook will be out very soon!
What's up everyone! It's been a while since I've posted on here and wanted to give some quick updates of what's been going on in my life. First off my shoot with Jason Ellis on November 7th went PERFECT! I've gotten back all of the images and they are by far my BEST work I've EVER done! I had been working with Tad the Diet Coach for about 6 months and he prepared me for that shoot as well. I've never been in that type of condition and I have Tad to thank for that guiding me and pushing me harder than I ever would have on my own. That last week or so was pretty rough but it was all well worth it! I will be randomly posting new images up from that shoot soon. After my shoot was over I didn't waste any time and was in the gym training the day after. I took a few days off from my diet then was back on it up until Thanksgiving week. I traveled up to VA to spend it with my family and friends and had a great time. My birthday was also that week and I turned 28 years old. It's hard for believe that I've now been training and trying to improve my physique for 9 years! (should be 10 years since I started at age 18 but minus the year of living in NYC when I was 24). During the holiday week I got to train with my old training partners natural pro Matt Liller, and Ben Bowles (which will be competing very soon himself). We had some really good training sessions and the day after thanksgiving we trained back and as the last exercise we did dead lifts. I hit 500lb for 2 reps then dropped down to 315lb for 25. After having some intense workouts and quite a few drinks for my birthday celebration then a 9hr road trip back to Nashville (only supposed to take 7.5 hrs but traffic was crazy) it took me a few days to recover from that trip...must be that I'm getting old lol. This past week getting back into the swing of things I could tell my body was worn down and beat up and by Thursday I had lost my motivation and could tell something was off with my body. So I decided to take off a full 3 days from the gym and it was the best decision I could've made. It's now Monday and I'm ready to get back after it and train my ass off again! Never underestimate the importance of rest and recovery. If you start to feel burnt out or just lacking the motivation take a few days off. I think if I would've continued on and not taken some time off I would have pushed my body into an over trained state which you can't continue to make progress when your body is fighting you back and craving rest. During my days off I didn't do anything fitness related and tried to keep my mind off of training and diet altogether. I've started working with a sports massage therapist in November as well. Every 2 weeks I'll be getting deep tissue and fascia stretching therapy done. Since my chest is an area that has been my main focus to bring up for the past year I've been getting the facia stretching done every session. It's a painful 90 minutes but I can already tell a difference in how my muscles are firing and training hard week after week takes a toll on you and being able to fix minor aches and pains has been a HUGE plus! As for my workouts I've kept the volume high and I feel that is the only way to train! Every workouts is anywhere from 20-30 total working sets.
In a couple days bodybuilding.com will be announcing the top 20 for the upcoming spokemodel search contest. I want to thank everyone that took the time to vote for me throughout the month of November! Hopefully you guys got me into the top 20 and shortly after that they will announce the top 5 around December 15. If I do make the top 20 I'm going to go ahead and start up my cutting phase again just to be on the safe side.
Also you want to follow my daily workouts and nutrition logs check out my members blog which is updated daily. Also starting last week there will be weekly videos!
This is my post today in my members section blog. Every workout is posted daily along with my supplementation and nutritional plans, tips, etc. There is also a forum where you can post and ask any questions pertaining to your diet and workouts etc.
I could definitely feel the effects of dieting and no days off from cardio yesterday. I was feeling pretty drained and depleted but still had a VERY good training session with Erik. It's been really nice to have training partners for almost every workout because I'm pushing myself harder than I would if I was just by myself at this point. Skin is getting thinner by the day. I'm seeing new vascularity and for the first time ever I'm seeing veins coming out the side of my glutes. When I spoke with my coach Tad Inoue on Wednesday he told me that he couldn't believe that I was dropping at the rate I am with the amount of food he has me on. This amount of food is allowing me to keep my volume very high with weight training which I love! My strength has not dipped down at all. 19 more days till I shoot! The only changes as of today that I'm making is no more sugar free popsicles or my celery and cucumber snacks. Only my meals. I've dropped a total of 6lb so far during this dieting process and I can't wait to see what I look like when I dry out! I got to have my last cheat meal last night and Amber told me that I ate enough to feed a family lol. I started off at my place with a glass of red wine (I'm a pinot drinker) and a glass on the way to Cheesecake Factory (she drove) Those 2 glasses of wine gave me a very nice buzz and it was much needed because for the past few days I've been getting HIGHLY irritable. The dumbest shit has been pissing me off and my temper has been very short lol. We started off with buffalo chicken wings and a chicken quesadilla. I ate 3 of the 4 quesadilla slices and not sure how many wings I had but it was the majority We both ordered burgers and I got the classic burger with bacon,one egg,cheese, and avocado added along with fries. She got the BBQ burger and could only eat half so I finished off her half as well. For desert we got 2 slices of cheese cake. Chocolate cookie dough and Reese's peanut butter. She had a few bites and I pretty much ate both pieces ha. If you've been reading my facebook posts at all you'll know that my sleep has been so screwed up during this process. Last night was even worse. The cheat meal kept me heated all night and I couldn't use the covers and my place is set on 69 degrees. We fell asleep around 11 and I woke up at 2am wide awake ready to go thinking it was 6am. I basically was only able to take short naps for the rest of the night. The reason this happens is because the cheat meal throws your body into shock when your depleted and it speeds up your metabolism where it's in overdrive all night long. Despite lack of sleep after all that food today I feel replenished and actually feel normal again. This will only last for today because tomorrow I'll be feeling depleted again Today is back day and I can't wait to train! Here is yesterday's workout
- Standing reverse cable flys (for rear delt) 3x20 warm ups (10,20,20 each side) (3x15) 30lb each side
- Reverse Pec Dec Flys - (for rear delts) 4x12,12,10,10 one dropset on last set (130lb,160lb,160lb,160lb,drop to 100lb)
- Smith Machine overhead press - (for overall delt) 4x15,12,10,8 2 drops on last set (100lb total,120lb,140lb,140lb, then dropped 40lb, then 50lb)
- Standing DB Laterals (for side delts) - 4x12 with 2 drops on last set (25lb each hand,35lb each hand,40lb,40lb, then drops 25lb,15lb,5lb)
- Barbell Front Raise - 4x12 (50lb,60lb,70lb,80lb)
- Barbell Shrugs - 4x12 (225lb all sets)
- Smith Machine Behind the Back Shrugs (135lb all sets) 3x15
- 15 min HIIT cardio on stair climber level 5.0 for 1 min followed by 1 min of 7.0. at the 13 min mark I finished with 2 min of 7.0
This video pretty much explains how I feel
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!
Damn that seems like such a long time away but the weeks are actually going by pretty fast for me now. It's either the older I'm getting time is going faster or the fact that I've been very busy lately which I LOVE. This week my workouts have been INSANE! Compared to last week it's a totally different story. If your interested in following my exact workouts leading up to my shoots I've been posting them daily in the members section blog. I'm never doing the same workout twice. It will be 8 weeks worth of different workouts. I changed up my split a bit to from what it was in Phase 1 and Phase 2. I also start my "cutting" process in about 1-2 weeks and you can follow my diet on my members section as well. It's strange but I'm actually excited about getting started even though I know my cals will drop and I'll most likely be feeling like a walking zombie at times. I've been able to maintain 5% body fat this whole time so I can't wait to take myself to a whole new level of condition and look freaky! Going on my third week of no cheat meals and it feels good. No cravings whatsoever and I've never been this focused. 5 or so weeks down the road my attitude my be totally different lol...cranky, dick head, etc etc hah...I doubt it though..mentally I'm in such a different place now and I havn't felt this good about EVERYTHING in a LONG time! Everyone keep at it! HARD WORK PAYS OFF IN MORE WAYS THAN ONE!
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!!
My life has been crazy hectic the past two weeks. I managed to travel to Philly and had a blast with my friend Anthony. My relationship ended as soon as I got back. I moved into my new place, launched my members section and still had to put the finishing touches on TMT-PHASE 2 ebook all while still having to get all of my workouts in. Cook all my food, train my clients, and work on online clients programs...it's been just a little stressful for me but eh I'd rather have a shit load of stuff to do then have nothing to do at all. There was a time in my life when I was living in NYC and going through my depression phase that I had absolutely nothing going on. I was living in a little shoe box in east village with a crazy roomate that was on drugs and partied almost every night of week. Here I am all depressed dealing with food issues feeling sorry for myself WAITING for something to happen for me instead of grabbing life by the balls and going after it myself. NYC is the perfect place to make shit happen too but I was just in the wrong mindset at the time. My priorities were fucked up and I was just lost in life. Fast forward back to now...since all of this stuff has been going on it's been hard for my mind to shut off at night and I havn't been sleeping so the past two nights I've started taking ZMA again and it has helped me sleep like a rock. I was feeling pretty shitty all of this week up until today and mentally I havn't had that same focus that I usually have during my workouts where I just feel like an animal in the gym. Monday's workout was really good but Tuesday I lost focus and even today's back workout wasn't that great. I think another good night of rest and I'll be right back where I need to be mentally tomorrow.
So all of that being said there has been a short delay on the release of TMT-PHASE TWO. It will not be released on Monday the 17th. I have 10 new workout videos that will be coming out weekly that go along with the book. Starting next week in my members section will be my daily workout logs so you can follow along exactly what I'm doing for that day cardio included to get me prepared for my upcoming shoots.
SO HAPPY AND VERY PROUD OF MY CLIENT NORMAN. HE'S BEEN WORKING WITH ME FOR 8 WEEKS AND HAS LOST A TOTAL OF 25LB! THIS IS JUST ANOTHER REASON I LOVE MY JOB AND MAKES ME FEEL SO GOOD TO HELP PEOPLE REACH THEIR GOALS. NORMAN AND I STILL HAVE WORK TO DO ONCE HE GETS BACK FROM TRAVELING OVERSEAS!
"After doing Weight Watchers for a 1 year and working out with a trainer at the health club I belong to; Ifelt that I had hit a plateau and needed to do something to jump start my weight lost. Just to give you some back story in 2011 I weighed in at 343 lbs and after a year I was down to 270 lbs, but struggling to lose more. I decided to look into working with a different trainer and after speaking with trainers in my area I didn't feel inspired by any of them. One day while on YouTube I came across one of Tyler's videos and was pretty much impressed by his body, knowledge in regards to workouts and his willingness to share this information with the public. I checked out Tyler's blog and read about his own issues with food when he was younger. I was amazed that he was being so open about his struggles and the fact that he was able to overcome all that and transform his body into what it is today.
At this point I figured I would reach out to in regards to him in regards to working with me to help me achieve my weight/health goals. I was a little concerned as to how it would be possible for someone to train me when he has never met or spoken with me. After exchanging emails with Tyler I could tell that I had made the right decision to work with him. From week 1 to week 8 Tyler provided me with detail information in regards to a meal plan that would increase my metabloism and a workout plan that would help me burn fat and build muscles. I won't lie and say that it has been an easy 8 weeks; it is tough to stick to the meal plan and to get up every morning and do the required cardio, but I did it because I knew that if I wanted to achieve the goals I have for myself I had to be dedicated to the plan Tyler laid out for me. I had to put the hard work and time in. During those difficult times Tyler was very supportive and kept me motivated. I am more than grateful to Tyler for all his help over the last 8 weeks and I look forward to working with him going forward. He is the real deal! For those out there who are concerned about working with a trainer virtual let me tell you that if you work with Tyler those concerns will disappear the moment you have a conversation with him.
Also, I want to say that his ebook TMT-PHASE 1 is pretty awesome. While I can't do all of the workouts in the ebook just yet I have done a number of them and I have noticed a difference; especially with my arms. So if you aren't looking for a trainer, but looking to take your workout to the next level I recommend you get Tyler's ebook." - Norman
WITH THE RELEASE OF TMT-PHASE TWO RIGHT AROUND THE CORNER I WANTED TO POST THE PROGRAM INTRO OF THE FIRST PHASE. KEEP IN MIND THAT ALL OF MY TRAINING EBOOKS WILL BE AVAILABLE IN MY MEMBERS SECTION!
For the past 8 years I have tried several different workout programs that involved several different types of techniques. I’ve trained heavy maxing out every week on compound lifts and I’ve trained lighter for more volume. I’m not here to say one way is superior to the other because it all boils down to what you want to accomplish with your physique. Since you have purchased this ebook then your goal is to improve your physique by shaping and detailing, burning fat, gaining size and strength, all while keeping your muscles with maximum fullness. This concept of training with multiple periodization cycles has become very popular recently with other workout programs but NONE are like this one. In order to get the most out of your physique, you have to have maximum stimulation of every muscle fiber you train. The way I have designed this program is the best of all of the different styles of workouts that I have used on my body that are guaranteed to produce results. Your body will be in shock from week to week while you go through each cycle. Our bodies are a lot smarter than we think and if you go into the gym day after day doing the same workouts, just lifting the weights from point a to b with no real understanding of what you are doing then you are selling yourself short. But if you go into the gym with a clear plan of attack and concentrate and focus on every single rep of every single set with multiple styles then your physique has no other option but to respond. In my years as a novice trainee I would always train with an ego and trust me that leads to unwanted injuries that will do nothing but slow your progress and could potentially not allow you to ever train properly again. Leave your EGO at home before heading to the gym. You need to keep in mind that you are there to stimulate the muscle, not inflate your ego. It’s not how much you can lift, it is how you lift and what you are able to stimulate with the maximal amount of weight possible while still performing the exercise as it should be performed.