Check out this short glimpse of my Cycle 3 Quad workout that you can find in my 12 week eBook TMT-PHASE ONE! available here http://tylermcpeak.com/store
Cycle 3 Description
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.
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!
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."
5 days in a row of workouts and my body is officially worn out. Since Brian was in town I wanted to take him through all muscle groups except the only one we didn't hit together was quads. Here is a rundown of what we did the past 5 days.. We used a lot of different techniques with partials,negatives,high reps,low reps, pre-exhaust,super sets,fst-7.
- Friday - Chest/Biceps
- Saturday - Hamstrings/Calf
- Sunday - Back
- Monday - Abs/Shoulders/Calf
- Tuesday - Arms
I have a slow day with clients so I'm going to use this time to just recover. I speak with Hany on Friday to find out what the game plan is now that I have to be prepared to shoot within 4-6 weeks so I know everything is about to get kicked into high gear. I can't wait to see what the final product looks like and I'll post more once I know more of when I'm going to NYC etc. One thing I know that will change is no more cheat meals until I'm done with my shoots. On a different note the weather has been awesome here and I'm hoping this spring weather is here to stay!
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.
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
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?
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.
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.
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.
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.
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.
After taking a 4 week hiatus from supplementation yesterday was the first day I started taking them again and I'm doing things a little differently. Yesterday had a great workout and the whole thing was filmed for my members section. Today was leg day but my schedule was pressed for time so I only had time for quads and I completely trashed them. They were giving out on me when I was leaving the gym. I think partly it's due to the supplements and partly due to the fact that I ate a 14" inch mushroom and pepperoni pizza last night FINALLY found a good pizza spot here in Nashville. Up until last night anytime I would get pizza it was a failure. So I'll either be training hams here in a couple of hours or do them tomorrow on my scheduled day off. I'll be uploading my new shoulder workout video tomorrow so make sure to check that out!
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.
- FST-7 Squats - 3 warm up sets, 5x5 (90 sec b/w sets)
- Hack Squat - 4x10-12 (2 min b/w sets)
- "Blood Starving" Leg Press - 4x12 (1 min b/w sets)
- 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.
So after the long awaited back order from Best Buy I received another email from them on Monday saying that my order had been canceled because Canon was no longer making that model. I went out to the store today and picked up the Canon Vixia HFR21 and I can't wait to film my first workout video in HD. I think you guys will definitely be able to tell a difference in the quality. I'll be filming another video next week.
Monday I took off from weight and Tuesday Ron and I hit some chest. We did the same workout that I posted last week and even though I felt like mentally I wasn't 100 percent in my workout yesterday my chest is still sore today. That's a clear sign to me that it was still a productive workout. Today I'm training Quads and Hams and it's going to be brutal. I'll be posting the workout later on. My schedule got switched around with my clients today so I have to hit the gym later than usual. Part of the workout today I'll be trying out a new technique called "blood starving sets" which I'll explain and get into more detail later on.
I planned on splitting up quads in the am and hams in the afternoon but my schedule did not allow me to train twice today. I had a great workout but had a slight pain in my right knee that comes and goes and for some reason today it was irritated. I started to feel it on squats and then on my last set of lunges. I went on to do standing one leg leg curl and I couldn't complete a set. At that point I ended my leg workout and just did some abs. My point here is to listen to your body and be very in tune with it. I could have pushed through the pain if I wanted to but that would only lead to more of an injury. Despite the knee issue today I still managed to have a good one.
- Leg Ext - 4x15,12,12,10
- Squats - 5x12,10,8,4,10
- Leg Press - 4x12,12,10,8 (worked up to 8 plates on each side for last set)
- Walking Lunges - 3x20 steps each way total of 40 steps each set
- Lying leg raise - 2xfailure
- Rope crunches - 2x12
Here is the combo of what I'm currently seasoning all of my meats with. I do not use any seasoning with sodium.
- DB Bench Step Ups - 3x12 each leg
- Smith Machine Squats - 4x10-12 one drop set to 20 on last set
- Leg Ext superset Lying Leg curl - 3x15 one drop set on each on last set
- DB Walking Lunges - 20 steps each way total of 40 steps did this 3 sets
- Leg Press - Hany Rambod technique - added a plate each set to pyramid up then pyramid down no breaks - 10,20,30,20,25,20 this was by far the most painful leg press technique I have ever done.
- Standing Calve Raise superset weighted sit ups - 3x20
- Cardio - dog walk 30 minutes
Extremely intense workout. I'm still not feeling right as I'm typing this. I'm off to make a Costco trip now and stop by AT&T on the way back to switch from my Iphone to a Blackberry. Hope everyone had a great weekend!