Tyler McPeak

Questions – 3/7/2013

shoutbox7 300x180496 Questions 3/7/2013Adam
Have you ever tried or eard of Carb Backloading (CBL) or CarbNite? Its a program that allows you to only eat all your carbs after your workout, and those carbs are mainly simple carbs. It's a type of fatloss program as well. Wnated to know what your take is on it if so.
7 March 2013

Tyler - Nope I've never tried that.  Closest thing I have tried to that would be LeanGains. I say give it a try for a month and give it a chance to see if it works for your body or not.

Hi Tyler, i have 2 questions i was hoping you could help me with. 1. Im currently carb-cycling for fat loss and was wondering if i should count my post workout shake carbs in my overall carb count? 2. When counting the total number of sets i've done for a given muscle group, should i include dropsets in that count? For example if 4 sets of bench press but i did 2 drop sets, should i count this as 6 total sets for my volume? Thanks in advance!
6 March 2013

Tyler - First question, yes count your post workout carbs from your shake in your total overall carb count. Second question, I don't count drop sets in my total volume.  I would consider that still 4 sets of bench press.

Hi Tyler, quick connection about taking naps. Im currently trying to trim out and i'm cycling my carbs. Some days when i get home from work, I like to take a nap, roughly 30-60 mins. However, my last meal prior to my nap is usually around 3pm and i would nap at around 6pm. My question is, is it a problem if i sleep through my next meal? I typically eat every 2-3 hours but in this case my meal would be "late" or missed. Is this a problem?
4 March 2013

Tyler - No it's not a problem, I wouldn't skip that meal just have it when you wake up from your nap and continue on with your normal meal schedule afterward.

What exercises would you recommend for a more fuller and thicker looking bicep? Also to help prononciate the horse shoe in the triceps? Thanks!
1 March 2013

Tyler - Kick your workout off with DB Hammer Curls for bicep thickness.  You can do a variety of different hammer styles.  Also nothing beats the good ol standing barbell curl.  I like to to dips and rope cable pressdowns to target the horse shoe of the tri

Tyler, if you had to pick only 4 foods for the rest of your life, which would they be and why ? (and how about supplements)
28 February 2013

Tyler - great question! ok let's see if it was 4 junk foods for the rest of my life it would be, burgers,pizza,fried chicken,cheese cake lol but I think your talking healthy foods. I would pick chicken and steak for protein sources just because I eat them every day now and my body seems to respond well to them and I love the taste.  Carb sources would be sweet potatoes and white rice.  Supplements : whey, creatine, bcaa, pre workout formula

hey tyler. havent posted in the comment box in forever. been following u for 2 yrs now. ur buffalo chicken tenders recipe is awesome and thanks im now hooked on that popcorn seasoning...i put it on rice, eggs, veggies. hope all is great!
27 February 2013

Tyler - Great to hear!

Hey Tyler... I've been taking supplements for a while now, including but not limited too BCAA, glutamine, karboiyn, fish oil capsules, pre-workout powders with beta-alanine, creatine and such, etc.... i havent ever really cycled off of anything for longer then a week and it doesn happen very often. Are there any supplements you know of that i really should be cycling off of more frequently? Or should i just stop everything for a solid 1-2 months and come back on to it?
26 February 2013

Tyler -  I come off of everything when I'm taking a break for 4 weeks minimum

Tyler,what are your thoughts on carb backloading/inter fasting? I knew that you have tried it before. Is that what Gregg Plitt does? Reading things on him,thats what it sounds like to me,him only eating a huge meal once a day.
18 February 2013

Tyler - Not sure what Greg does.  I've tried LeanGains which is inter fasting and I didn't like it.  My thoughts are give it a try and see if you like it.  Try it out for a minimum of 4 weeks and see how your body responds.

Hey Ty, what do you suggest for upper chest development? My Chest has responded really well to FLAT bench press and is well developed, however i feel like i have a dip in my upper inner chest. I want to bring it out to balance the rest of my chest as wel as make it look more cut (look good in a V-Neck shirt cut) up there. My mid and lower chest have it. So far i've been trying DB incline bench superset with DB incline flys.
13 February 2013

Tyler - I would ALWAYS start your workouts off with an incline movement.  Any type of incline movement targets that upper chest.  Pick one that you feel that area working the most.


Workout of the Week BACK TRAINING!

photo501 Workout of the Week BACK TRAINING!

2/7/2013 BACK Day

This weeks workout of the week is some BACK!  I often see people in the gym trying to use way too much weight when they train back and are most likely not even feeling the back do the work.  Back training is a muscle group that is hard for some people to mentally connect with since you can't see it doing the work.  The main thing to focus on is always getting a good stretch and at the contraction rotate the shoulders back and squeeze the shoulder blades together.  If you feel like your arms are doing the majority of the movement and are fatiguing out before your back is then you need to drop to a lighter weight and focus on getting strong contractions.  Here is the workout I did today!

  1. Narrow Grip Pull Up on Assist - 4x15
  2. Reverse Grip Pulldowns - 4x12-15
  3. One arm DB Row - 4x12
    superset with
    One arm wide grip pulldown - 4x12
  4. Seated Cable Row - 4x12
    superset with
    One arm hammer high row - 4x12 (sit sideways)
  5. Standing straight arm pulldowns - 4x20


TMT The Blueprints now available!

november1 TMT The Blueprints now available!

shot by Jason Ellis

TMT The Blue Prints now available! For only $14.95! I designed this one to help out EVERYONE that is in the pursuit of physique improvement. If you are just starting out there is a 12 week beginner program for you. If you have been hitting the gym hard already then there is a 12 week intermediate program. Last but not least there is the advanced section where I teach you how to design your own split accordingly to YOUR body in order to maximize your results! With 43 different workouts be ready to train hard and enjoy the journey of physique improvement!


Questions – 1/10/2013

shoutbox7 300x180493 Questions 1/10/2013Jake
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.


Back at it!

nashville Back at it!


TMT The Blueprints is all finished up and will be coming out in a few days!! 43 different workouts are included in this book!  It has a beginners, intermediate, and advanced program!

After taking some time off from being robotic with my nutrition and cardio through the months of November (after my shoot) and December I officially started back on a meal plan this past Sunday.  I also took 4 weeks off from any type of stimulant based supplement and the only things that I continued to use was some aminos, vitamins, and whey.  My weight for my shoot on November 7th was 202lb and for the past couple weeks I was steadily holding onto 225lb on an empty stomach.  By the end of the night I was weighing 230lb.  I could easily get heavier if I wanted to and get caught up on the number the scale says (as I did in my novice years) but I would start to look sloppy and that is not a look I'm going for.  Too bad everything we ate didn't turn into muscle because I have a ridiculous appetite and the more muscle I've put on the hungrier I seem to be.  So right now after only being back on a nutrition plan for 3 full days my weight has dropped down to 219lb.  This first initial quick drop in weight is a bunch of water.  I tend to hold onto water like a camel and day by day my condition will harden back up.  I started cardio back up last week and did 4 days of 20 minute low intensity post weight training stepmill.  This week I've done 3 days of 30 minutes empty stomach AM cardio on the stepmill and will do 2 more.  Depending how my body responds to everything will depend on what I'm going to do with my nutrition and cardio regimen.  Right now I'm doing 7 meals and that will stay the same.  My goal is to eventually reach that same or better condition I had for my shoot but be heavier (more muscle) once I compete.  So far I'm leaning towards doing the Derby Show in Louisville at the end of April as my first physique competition.

jan6chest2013 Back at it!Member Section Updates:

  • New Chest Training Video added Sunday
  • Food Prep Video added today
  • Meal Plan Update



Questions – 1/8/2013

shoutbox7 300x180492 Questions 1/8/2013Jamal
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!


TMT The Blueprints

screenshot11 TMT The Blueprints

Screenshot from Members Chest Video!

With only one more day left of 2012 I can't help but take some time and reflect on everything that has happened in my journey this year.  What really stands out to me is the past 8 months.  I feel that I have gotten back to my old ways and have fully transformed back into my fitness physique that I always wanted when I first started out at 18 years old.  That being said the past 8 months has been the most dedicated to the lifestyle I've ever been with consistently doing the correct things EVERY day.  My nutrition has been 100 percent along with my training.  My training has been better than ever in which it has evolved into a high volume and high intensity muscle confusion approach.  Since not making the top 5 of the Bodybuilding.com spokemodel search the decision has been made to compete in the NPC Men's Physique division in 2013.  I took a look at the schedule yesterday and there are a couple shows that caught my attention.  Competing is what got my foot in the door in 2007 so I'm going back to my roots and one of my goals is to get that pro card!  One of my friends Josh M here in Nashville has competed a couple of times so he will be helping me out with the posing and stage presence etc.   Right now I'm weighing 225lb on an empty stomach and this is the best condition I've ever been in at this weight.  I've taken a short break from cardio (only a week and a half or so) but will be starting that up soon again.  I can't wait to see what's in store for 2013 and I hope everyone stays focused on their goals and I can be an inspiration for you to make change and keep training HARD!!

mindmuscle TMT The Blueprints

Screenshot from Members Video - explaining pre workout nutrition and mind muscle connection. how to maximize your PUMP!

After releasing my first two ebooks of my own personal workouts I wanted to do this next one differently.  I wanted to design something that EVERYONE can benefit from.  I've learned so much knowledge over the past nine years of what works and has yielded the best results that I want you to experience my theory and approach to physique improvment.  So with TMT The Blueprints I have designed three different 12 week programs.  There is a beginner, intermediate, and advanced program.  If you are just starting out once you make it through the beginner program you will be able to move into the intermediate.  Based on your results and fitness level will depend on how long you will want to stay as an intermediate.  Once you graduate from intermediate and move onto the the advanced level then you will be doing my exact workouts!  TMT The Blueprints comes out in January!!

dec27armday TMT The Blueprints

12/27/2012 - 225lb ARM DAY


New Years Resolutioners

63138 261066910685888 253127183 n New Years ResolutionersIt's about to be that time again...a new year...a new you...you are excited about starting a workout routine to lose weight, build size, or whatever it may be.  Every year people set one of their new years resolutions to make it a point to get to the gym.  What tends to happen is they will go for 4-6 weeks or so and fizzle out.  DON'T LET THIS BE YOU!  It's great that you are wanting to change but going into something blindly without a clear cut plan of attack is setting yourself up for FAILURE.  What I see happen is people are so excited about the gym that they think starting off going 5-6 days a week working their ass off is going to be the key to success.  THAT IS THE WRONG way of going about this.  If you don't go to the gym at all or have been going but things get lackluster through the holiday season then why jump into something not knowing anything and what will happen is that you will burn out.  The only way you are going to get the body you desire is making this a lifestyleThere are no short cuts, no fad diets, and no magic pills that will substitute the amount of LONG term work you have to be willing to put in.  If you are just starting out I suggest going to the gym just 1-2 times a week for the first 3-4 weeks.  Once you hit the 3-4 week mark add another day and so on.  Gradually increasing your workout load is the key to success and making this a habit not just a hopeful quick fix.  You need to take the time and put forth the effort into clean and healthy eating rather than having the mindset that you need to be going to the gym almost every day of week to start off with.  Remember YOU CAN'T OUTWORK A POOR DIET.  You will be surprised at the progress you can make by just changing your eating habits and slowly work yourself into a 5-6 day workout regimen.  So good luck to each and every one of you that plans on starting a workout plan in order to get the body you have always desired to have and to everyone else that this is already your lifestyle keep up the hard work and keep the progression rolling!!

Quick Tips:

  • Make a plan
  • Gradually work yourself up to going several days a week
  • Do your research!
  • Keep a journal
  • Take progress pictures
  • Take measurements
  • Do monthly or weekly weigh ins
  • Enjoy the process and make it a lifestyle habit

Questions – 12/16/2012

shoutbox questions

Tyler, thank you for the Ebooks. Not only other people at work and the gym seeing striking new results in my physique it also makes working out more interesting for me. I am looking forward to your next Ebook.
15 December 2012

Tyler - Thanks! new ebook coming soon!

Hey Tyler, the other day i came down on my hand pretty bad. I believe it's a bone bruise but could be a hairline fracture in my palm (i used my palm to break my fall and the right hand landed on a corner of a rod). The day after it happend, i hit the gym like usual and i was doing Barbell Bench Press... i noticed that due to the pain in my palm i could only lift about 70% of my 6 rep max before my hand and wrist started to feel weak. The same goes for Military Press. I was on a strength gain cycle and only doing compound movements at low reps (6-8)... wha do you suggest i do in the mean time while it heals?
12 December 2012

Tyler - Sorry to hear that! If working out is causing too much pain then you will have to take time off and let it heal. Otherwise it might not heel correctly if you continue to put stress on it.  If you able to do other exercises besides pressing movements that won't put pressure on it then I would do that until you are able to fully do everything again.  good luck and hope you have a speedy recovery

Hey, I'm interested in following your TMT workouts. Just wanted to ask if the two programs would be good for bulking purposes (I'd like to gain more muscle first, then sculpt the abs). Thanks.
9 December 2012

Tyler - TMT-PHASE 2 is more geared towards gaining lean mass.  If you are a member of my website then all of the workouts that are posted in the workout logs are all geared to gaining size.


2013 Bodyspace Spokemodel search Semifinalist!

photo269 2013 Bodyspace Spokemodel search Semifinalist!

11/7/2012 SHOT by Jason Ellis

Thank you everyone that took the time to vote for me throughout the month of November!  I received an email yesterday letting me know that I had made the top 20 for the spokesmodel search!  I couldn't have done it without you guys so again THANK YOU icon smile 2013 Bodyspace Spokemodel search Semifinalist!   I've already switched over to cutting mode now just to be on the safe side.  If I am fortunate enough to make the top 5 that means I'll get to compete in LA  during the fit expo which is  Jan 19th weekend.   So that puts me at about 6 weeks out right now.  Today was the first day that I did a morning cardio session and it felt great.  I forgot how good it makes me feel to get up and get my day started with some low intensity cardio.  I will still be doing the HIIT program 3 days a week but as an addition I will be doing low intensity cardio as well.

justdoit 2013 Bodyspace Spokemodel search Semifinalist!

12/5/2012 - JUST DO IT!

Tuesday my training partner Erik and I hit legs with a ton of volume!  I can honestly say that it feels like I havn't been training my legs hard after that workout because the DOMS are INTENSE right now lol.  We spent a total of 2 hours on the entire leg starting things off with 30 minutes of calves.  Calves are still my weakest muscle group and they are improving but just like everything else it will take time.  We did some German volume training for squats which is 10 sets of 10 reps and the thing that shocked me was that I was getting stronger towards the last 3 sets.  100 total reps for squats is grueling and I'm sure that has a big part to do with these crazy DOMS.  Erik texted me later on in the afternoon saying his legs were still numb and he was so thankful that i like to hit legs that hard.  To me there is no other way to train.  Balls to the wall all the time!  Of coarse you have to be smart and listen to your body too.  You need to know when to back off and when you can go crazy.  Yesterday I felt completely drained from that leg session so instead of training arms I ended up taking the entire day off.  I'm glad I did because today I feel refreshed and ready to train hard!  I think I'm going to go back to my old split of taking every Wednesday and Sunday off...seems to work best for my body.

contest 2013 Bodyspace Spokemodel search Semifinalist!Part of the requirement of being in the top 20 for this contest is a submission of a video of why I deserve to be the spokesmodel.  It's due on Sunday and will be uploaded to my youtube channel so I'll be posting that on here as well.

I decided to turn my shout box back on but please keep in mind that this is for anything to do with health and fitness related questions.  So please keep anything inappropriate to yourself or I'll have to take it back down again.