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!
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!
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With my members section launching very soon I wanted to give a preview of what you will have access to. My daily workout's will be posted along with my daily diet. Here is today's workout. I decided to do a throwback workout. This was how I used to train in my early 20's when I would max out week after week on deadlifts. Just like I said in my previous post about getting ballsy and trying to go heavy I went ahead and went for it today. 500lb actually didn't feel too heavy and next time I do this style of workout which won't be for a little while I'm going to attempt 600lb which is my all time best.
- Deadlifts - Several warm up sets, 135,225,315,405, first working set 455x3, 500x4, then I did drop sets.. 405lbx8, 315lbx10, 225lbx15 see video below
- Overhand barbell row - 3x12,12,10 (started with 135 and added 20lb each set)
- Reverse grip pulldown - 3x12 (135,150,150)
- Standing one arm db row - 3x12 (60,65,70)
- Seated Row superset standing rope pulldowns - 3x10 (seated row 150lb) , 3x12 (standing rope 80lb)
Needless to say it was one of my best sessions in a while and there is something about picking up heavy ass weight that gets me all fired up! I love the nervous butterfly feeling I get right before I'm about to pick up some heavy ass weight! Here shortly I'll be getting my keys to my new place and was originally intending on moving some of my stuff today but after that crazy back workout I won't be doing much of shit for the rest of the day lol. No cheat meal for me tonight just my normal diet which you will be able to see in my members section.
Yesterday was the first day I woke up feeling fully recovered and rested from my travels this past weekend. I was pretty lethargic for the first couple days but that didn't stop me from getting after it in the gym! Since I was feeling 100 percent back to myself yesterday I was pretty hyped up about training BACK! The first 4 weeks of Phase 2 you will not be doing any deadlifts because in my experience it's good to cycle them on and off and after doing them for 12 weeks in Phase One a 4 week break was needed. Anthony my boy that I just visited in Philly was who introduced me to deadlifts when we were both 19-20 years old at the BAC in VA. Week after week we would max out trying to beat our previous number. Deadlifts has always been my strongest lift and I ended up hitting 600lb for a single rep a couple of different occasions. That being said though my body was beat all to hell every week I had back, neck, trap, and shoulder issues. Now as you can tell by my programs I never go lower then 4-5 reps on Deads. Who knows maybe one day I'll get ballsy again and see what I can do. Back to yesterday's workout Deadlifts are re-introduced in the cycle 2 and I ended up pulling 315lb for 2 sets of 15 then 365lb for 1 set of 12. It actually felt pretty light so I'll be increasing that next week. These are done at the end of the workout as part of a superset too My lower back is getting tighter by the hour and I'm sure it'll be pretty damn sore tomorrow.
So I might not be moving back to VA after all lol...At this time in my life I just don't know if that's the smartest decision so if that's the case I'll be getting my own place here in Nashville. I'm not going to talk about it anymore though. I've got A LOT of thinking to make a life changing decision like this.
Whatsup Tyler? I'm just about to start week 3 and sometimes my gym can crowded with machines occupied. I saw you said if you need to do supersets if you can't do giant sets. If able to would you prefer trisets over supersets and if I were to do supersets or trisets for week three what should my rest times be? Thanks
12 August 2012
Tyler - I would prefer you do tri-sets. Rest time should be 90 seconds up to 120 seconds max between supersets,tri sets or giant sets.
Is it ok to take CITRULINE Mallate and L-Arginine at the same time in your prework out drink or is that too much? Or is it better to take them at different times thru out the day or not mix them at all?
11 August 2012
Tyler - Yep they work great together. I would take them pre workout...be ready for some SICK PUMPS!
Hey Tyler, I am currently on my 4th week of the TMT-Phase 1 and it's great that I am losing bf% and maintaining as much muscle mass as possible. However do you think I should throw in a fat burner in there?
10 August 2012
Tyler - That is going to be up to you. The fat burner could potentially help speed up your fat loss as long as your nutrition is on point and your doing a fat loss nutrition plan.
Can you explain the difference between micronized creatine and monohydrate creatine? Do you have to cycle on and off on both of them? How long do you typically cycle for and which one is more effective? Thamls
9 August 2012
Micronized creatine is a new form of creatine monohydrate that has 20 times smaller particles than standard creatine.* I take it year round. There are numerous advantages to supplementing with micronized creatine, including:
- Fast absorption due to smaller creatine particles
- Quickly mixing into shakes or liquids
- Reduced chance of stomach discomfort
- Better absorption rates and more bang for your buck
The old form of creatine monohydrate is known to cause water retention and bloating of your stomach.
Yesterday was overall pretty laid back. I didn't do any cardio and for the most part just relaxed all day long. I laid out by the pool for 30 minutes or so and I'm finally starting to get some color to me. Since I'm getting a lot of rest and down time I decided to go train some light arms yesterday afternoon. Usually I take Wednesday's off but I felt like training! It was more of a pump workout that consisted of 4 supersets by grouping a bicep and a tricep exercise together. I kept the rep ranges in the 10-20 range. I got a really full pump and ran into my friend Brook that will be training with Ben and I on Saturday when the real ARM workout takes place. After my workout I came home and my sister brought over my nephew and niece. My parents and all of them had pizza from NY Pizza (one of my all time favorite pizza places) and I got to eat my normal meals. We all hung out together for a bit then once they left I watched a couple of the UFC Fuel fights and then the season premier of White Collar with my Mom. This was a much needed trip and it feels great to be back home!
Random Thoughts that ran across my mind today - I get a chance to leave reality almost every day during my workouts. The feeling is hard to explain but it's comparable to a drug like high experience to me. When I'm in the gym mentally there is nothing else on my mind except the muscles that I'm training that day. Here is one of my favorite clips from Arnold. Pretty much sums up the same feelings I get.
Tyler - I was 18 years old when I started
TylerBest weight gain protein?
11 July 2012
Tyler - I'm not a believer in using weight gainer shakes. A good whey protein is what I suggest.. I use Dymatize Elite Whey right now.
Tyler in your program does 6x20 lunges mean 20 lunges per leg or 20 lunges total. Also for the one arm t-bar superset with one arm row, would you do both arms on the t-bar first then go on to the one arm rows, or would you do left arm tbar row then left arm dumbbell row and same for the right arm?
9 July 2012
Tyler - it's 10 steps on each leg for a total of 20 steps for one set. the one arm tbar rows are done standing in front of the tbar row and gripping the bar where the weights go performing a bent over row with one arm.
How do your cheat meals differ when you are on a cutting phase? Are you more careful about how you cheat while trying to lose bodyfat?
9 July 2012
Tyler - I'm cutting right now. I eat whatever I want for 45 minutes as my last meal every Saturday.
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!
Tyler - Yep it is..I've had to do that before when I need something quick. On the day you have more time try mixing the protein powder in the bowl of oats and microwave it..that's pretty tasty too.
nice new look to your website tyler. when and where can i get your ebook? been following this site since january 2011. thanks for everything and good luck!!!
21 June 2012
Tyler - Thanks Angel! The ebook will be available tomorrow. I will be making a post about it and it will be in the store section. Thanks for the continued support!
Hello Ty ! marvellous your new site ! i can't wait to subscribe your member section and have every informations about your workout, diet and thought !!! many thanks for everything
21 June 2012
Tyler - Thanks Ned! I actually decided to not do the members section and instead offer ebooks. My first one is coming out tomorrow which is my 12 week training program that I have designed and been doing myself. I'm finishing up week 6 now and the results have been awesome! As for the videos I'll be posting weekly on my youtube.com/tylermcpeak channel
Whoa, new site, NICE! Wanted to ask for your advice... my body has been pretty stagnant at 13-15% body fat and my goal is to get it to single digit percentile for bf. What do you suggest? I've tried circuit training, and supersetting in the gym. Im afraid to do too much cardio and obviously afraid to lose muscle. Thanks!
21 June 2012
Tyler - Thanks James! To lose body fat you have to be burning off more cals than you are taking in. You definitely don't want to do too much cardio because your hard earned muscle will dwindle away so you will have to figure out a good balance for your body. As for weight training I suggest you get my TMT-PHASE 1 ebook that comes out tomorrow (June 22nd) I designed the program to build strength and mass while being able to burn body fat and keep your muscles extremely full!
I have to say I am a dumb ass. My legs have never been this sore lol. It is pretty comical to see me hobbling around but at least I got the initial soreness over with but the way they are feeling I think I should have taken it a little easier on them Tuesday. Today before the gym I planned my workout out in my head like I always do and I had to pick different exercises than I normally do because of my leg soreness. It was actually a good switch up and something that I enjoyed doing today that filled my back up quick with blood was a lot of pull ups. Everyone give Monday's chest workout a try because my chest is still sore today which I'm very pleased about. I think I'm close to being back to 100% since today during my workout I didn't cough at all.
- wide grip pullups - 3x10
- Assisted Pullups - 3x10 wide grip, 3x10 narrow inside grip
- T-bar Row with chest assist - 3x10-12
- Knee on bench db row - 3x10-12
- Standing wide grip pulldowns superset seated one arm overhead pulldowns cable - 4x10-12
- rope pressdowns - 1x20, 3x12
- close grip bench press - 3x10
- rope kick outs - 3x12