Tyler McPeak
1May/120

First leg workout after 4 weeks

WORKOUT13 300x1201173 First leg workout after 4 weeksToday I got in there and did my first leg workout in over 4 weeks.  It was ridiculously tough and I'm going to be hurting for the rest of the week.  Not looking forward to the pain of walking down steps, standing and sitting, and getting in and out of my car lol.  Having the intra shake along with not pushing any blood in them for over a month I got a very painful pump today.  It especially hit me on leg press.  I didn't do any advance techniques today just because doing legs already takes enough out of you and my lungs still feel like I've never worked out a day of my life.  It took me 2-3 minutes in between each sets just for me to catch my breathe back and my heart rate to come back down.  All in all extremely happy that I was able to get back to leg training and this is a clear sign to me that I'll be able to be on my regular training schedule.  Minus the cardio of coarse...I'm enjoying not doing any right now.  I was thinking about that last night and for the past 2 years I've consistently done cardio every week so maybe giving my body this long of a break from cardio will do me some good.

  1. Leg ext - 3 warm up 15-20, 3x10-12
  2. Leg Press - 5x8-12 (shoulder width foot stance)
  3. DB Lunges - 4x20 total steps each set
  4. Squats - 3x8-10
  5. Lying leg curl - 4x12-15

My strength was pretty much the same on everything except leg press and squats. Once I made it to squats my legs were literally trembling during my sets and I only had 185lb on the bar.  Right now my Members Section is ready to roll but it's all up to me when to get it started.  I will most likely start it up in the next few weeks I've just been holding off till I'm healthy....don't want to be huffing and puffing on videos lol....sorry for the delays but it is coming soon and I guarantee you will be able to learn and gain tons of knowledge.

headshot 196x300 First leg workout after 4 weeks

7Mar/120

Questions 3/7/2012

shoutbox7 300x1809 Questions 3/7/2012Angel
hey tyler i tried not taking any pre workout drink my last workout, and i found myself very tired and fatigued during the workout? whats ur best advice to keep energy levels up without taking tge pre work out stuff? also what pre workout supp worked best for u?
7 March 2012

Tyler - If you have been taking a stim based pre-workout supplement then it can take a week or so before you will lose the lethargic feeling since your adrenal glands are getting back to normal.  My suggestion is just to cycle off for 4-8 weeks and then once you take them again it'll be like you've never taken it before.  My favorite pre-workout supplements have been Stimulant based - superpump max, non stim - Evogen EVP.

Cal
Tyler my man, what exercises do you do typically do for hamstrings, I feel I do alot more quad exercies than hamstring ones when leg day comes around!
7 March 2012

Tyler - Try splitting them up and training quads one day and hams later in the week. Here was my most recent Ham workout

  • 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

Richard
Hey Tyler, can I take protein powder without a liquid or is it less effective?
7 March 2012

Tyler - No as long as your ingesting it it doesn't matter if you use liquid or not....but how are you going to be taking it? just eating the powder?

James
Tyler, why you were "filling out" with Hany's program, approximiately how many carbs were you taking in on you carb up day and how little did you take on your carb down days? Also, how did you cycle it? i.e. 3 low 1 high? Im working on putting on size but i find i tend to begin looking smooth and bloated if i eat moderate to high carbs everyday.
6 March 2012

Tyler - My carbs are still very high right now.  I'll be posting my daily food logs again once my members section launches so you will be able to follow my exact diet every day.

Nick
Hey McPeak!!! You offer so much value... I would love to offer something back. Maybe I can help you out with your marketing? Beyond that... I have a question regarding your lean-gains/warrior diet you did a few months back. i've been on it for about 4 month. i'm starting to look ripped but seem to have dropped in appearance? weight is the same, but I seem to look smaller.. what are your thoughts? thanks bud.
6 March 2012

Tyler - Lean-gains wasn't good for my body.  It sounds like your muscles are just extremely flat.  I had the same problem when I did that I thinned out quick.  Not sure what to tell you other than I didn't like it and I would never go back to it.  I prefer 6 meals a day and keeps my muscles full constantly.

mike
hey ty i am 6'4" and have pretty well defined muscle due to my ectomorph body. i am not strictly ectomorph. i need to gain mass while keeping my definition. Where would be a good spot to start following your workouts? i love your physique and would like to get very close to that. great job btw and keep it up!
6 March 2012

Tyler - Any of my workouts I've posted since September 2011 till now would be good.  They are all designed for strength and mass gain.

Dre
Hey T, You plan on bringing back rap beats into your videos again? That was dope!
5 March 2012

Tyler - appreciate it..but I doubt it..I don't have the time anymore to put into that.

Eric
Hey Tyler... I started my cut 2 weeks ago today at 190 I am already 185. Do you think I might be losing weight to fast? I am eating 6 whole food meals a day and doing cardio every day. I am afraid that I am going to lose the muscle I worked hard to put on over the last year. Do you think I should cut down on the cardio?
5 March 2012

Tyler - First off 5lb in 2 weeks isn't too bad because usually people will lose quick in the beginning when your losing some of that water weight at first.  As long as your strength is staying the same and not decreasing then that is a clear sign that your holding onto your muscle.  That being said I do suggest cutting down on the cardio and giving your body two days rest during the week.

4Mar/120

Questions – 3/4/2012

march3screenshot2 300x169 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.

2Mar/120

Hams/Calf

standard 261x300 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

  1. 8am - 45 minutes cardio
  2. 2:30pm - Hams/Calf
  3. 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.

 

26Feb/120

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

25Feb/120

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.

  1. Pec Dec - 3x15 (warmup), 4x8-10
  2. Flat DB Fly - 3x8-10
  3. Flat Barbell bench press - 4x8
  4. Incline DB Press - 3x8
  5. 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)
  6. leg press single leg calf raise - 4x15
  7. seated calf raise - 4x15

Here is an updated progress pic I took today since I speak with Hany on Monday

feb25 225x300 Chest/Calf

2/25/2012 - 222lb on an empty stomach

9Feb/120

Quads

When I last spoke with Hany this past weekend one thing he wanted me to incorporate into my training was pre loads and re loads of FST-7.  So for quads today I gave it a try and all I've got to say is it was extremely painful and my legs about gave out on me walking out of the gym and once in the parking lot they almost gave out again walking to my car.  Needless to say it was a great quad session and I got one of my most ridiculous pumps and I'm off all supplements right now for the next few weeks.

leg 276x300 Quads

  1. FST-7 Squats - 3 warm up sets, 5x5 (90 sec b/w sets)
  2. Hack Squat - 4x10-12 (2 min b/w sets)
  3. "Blood Starving" Leg Press - 4x12 (1 min b/w sets)
  4. FST-7 Leg Ext - 7x12 (30 sec b/w sets)

Blood Starving sets is a new technique that Hany has came up with that you can use on limb training.  Basically in a nut shell your not allowing blood to flow to the muscle through a certain exercise then reintroducing blood directly after.  Another great technique to flush as much blood into the muscle and increase your pumps even more.  You won't be able to use as much weight on the leg press as normal but in between sets you keep your legs in the air above your heart not letting the blood flow to them. After you get done with the 4 sets and stand up blood rushes to the muscle.  It's a painful technique but give it a try in your next leg workout.  I'll be using this technique in an upcoming video to better explain.

 

3Feb/120

Quad/Ham

WORKOUT13 300x1201171 Quad/HamHere is the leg workout from Wednesday.  It was a good one and it hurts to stand and sit now lol.  I didn't get to try the blood starving sets since I had a workout partner but will be getting more into detail later on in a video.

1- leg ext (2x20 warmup) 4x10-12
2- leg press 4x10-12
3- squats - 3x10-12 1x20
4- barbell walking lunges 4x20 steps
5- db stiff leg deadlifts 3x12
6- lying leg curls 3x12
7- seated leg curls 3x12 (pause 2 seconds on each contraction)
all quad sets rest 2 min in b/w and hamstring rest 1 min in b/w

23Jan/112

Mind Muscle series 2 Leg Press

videos8 300x120 Mind Muscle series 2 Leg Press