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My Amino Avalanche Protein Shake

This is the shake I drink immediately after my workout. It provides both short and long term proteins as well as some BCAAs, glutamine and fiber.

• 1 Scoop Optimum Nutrition Gold Standard 100% Whey Protein
• 1 Scoop Optimum Nutrition Gold Standard Casein
• 1 Scoop Optimum Nutrition BCAA powder
• 1 Scoop Glutamine
• 1 Scoop Optimum Nutrition Fitness Fiber

I get all of these items from BodyBuilding.com.

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Killer Ab System

Here is a great system for killer abs. Most faddy ab systems have you do ridiculous amounts of crunches, situps, and plank work. Now, while those exercises are great and I do them, they do not effectively give you “6 Pack Abs”. Why? Well, they they do give you a 6 pack abs, but if they are under a layer of fat, no matter how many crunches, situps or planks you do, you will never see them. They will be forever hidden under the fat. You must blast the stomach fat before you will ever get that 6 pack abs we all want. I am currently working on this myself. It is not easy, but it is necessary.

Get 6 Pack Abs

Ultimate Guide To Creatine

Creatine is a supplement that is used to pack on muscle. It can be used in addition to protein and casein after workouts to add aminos to your body. There are many questions people often have regarding the taking of creatine.

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Blast Your Chest And Improve Your Be...

This 6 week progressive chest workout is designed to increase your chest strength, increase your bench and keep your motivation to work out. It incorporates a number of chest exercises including various pushups, bench presses and dumbbell presses. It is a progressive 6 week routine which means that you will be doing different exercises each week. You will need a few pieces of equipment for this routine. I do not have a stability ball, so I use the Swiss Ball instead. The equipment you will need are: A bench, dumbbells, and a Swiss Ball.

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Killer Barbell Routine

I am always looking for new exercises and workouts to do. I am sure you are too. Doing the same routine over and over is not on less effective, it is also quite boring. When you have new, fun exercise and routines it helps your motivation to work out.

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The Incredible Edible Pushup

Pushups are great. They provide a nice body weight exercise that incorporates your chest, arms and core. I love doing pushups. Even better, there are many variations of the pushup so you’ll never get bored.

I have a bad wrist; I’ve broken it no less than 3 times. Therefore, I cannot do a pushup with my hand flat on the floor. I usually do them on dumbbells or on my fists. My current routine has me doing triple stop pushups and I am loving it. The Men’s Health Big Book Of Exercises, my bible, has numerous variations of the pushup in it.

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The 4X Training Method

There are numerous methods of training. You can do 3 sets of 12, 10, 8. You can do 5x5s. You can do heavy loads and do 3x2x1. Here is a great little article that explains the 4X training method. You don’t do a heavy load. Instead, you do a load where you can do 15 reps, only you start out with 10 reps. Rest 30 seconds and do 10 more. Rest 30 seconds and do 10 more. Rest 30 seconds and try to complete 10 more reps with perfect form. If you can complete 10 reps on the final set, increase the load next time by 20%. You should be keeping a journal of how much you are lifting and how many reps and sets you are doing to track your progress.

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