Ready for BEAST MODE Training? Try Our Modified GVT Plan

Time to shake things up in the gym — 3 sets of 10 are out for awhile. If more muscle mass and better endurance of strength sound good to you, you’re in the right place. The new workout plan we’re releasing this week is German Volume Training, Beast Mode Edition — huge time under tension, pushing your limits like never before. If you’re weak-willed, this plan is NOT for you!

The basic principles behind this plan are to 1) use huge amounts of repetition volume with lighter weights, 2) burn fat by decreasing rest periods and 3) increase time-under-tension (TUT) to promote the most muscle growth possible. The rules throughout every workout will be the same: You’ll do 10 sets of 10 clean reps, with just 10 rest seconds in between sets — this is NOT negotiable! Bring a stopwatch if you have to. It is imperative you do not rest more than 10 seconds.

You will be working with only 40 to 50 percent of your 10-rep workout weight; say you can bench 180 for 10 reps — you would be working with just 90 pounds, at most, for your 10 sets. The first few sets might not feel like quite enough weight, but once you get into the mid-range of your sets, you’ll feel it. By the time you’re done, you’ll know it was the right weight.

Just to be as clear as possible, this BEAST MODE plan involves massive TUT, so recovery is a huge key to seeing results. You’ll benefit greatly from taking BCAAs before and a protein/glutamine shake after your workout.

Each workout will consist of four exercises per body part, with one major compound movement starting off the workout. As an example, on legs day, you’d start with squats before moving on to other exercises; chest day, you’d hit flat bench first, and so on.

Read the descriptions of the workout below for explanations of the exercises, if you are unfamiliar with them. Then, you can print out this easy one-page PDF to take with you!

The plan for the week looks like this:

Monday: Chest

Tuesday: Back

Wednesday: Legs

Thursday: Shoulders

Friday: Arms

Saturday/Sunday: Full rest days

To get you started today, here’s Day 1: Enjoy!

MONDAY: CHEST

Flat bench: Be sure to keep your elbows tucked tight to your torso, not allowing them to flare (this is especially important given the high rep count). Lower the bar in a controlled manner to touch your chest, and “flex” the weight up as much as you can, focusing on using the pecs to do it and not your arms. Do NOT lock out the elbows at the top of the lift.

Hammer Strength decline bench: You’ll find you can take either a narrow or wider grip on the handles, depending on what feels more comfortable, but again, you do not want your elbows flared out — this puts undue stress on the shoulder joints.

Cable flies: Starting with two handles at arms’ length on either side, keep your arms just slightly bent — imagine you’re hugging a giant tree — and contract your chest to pull the handles forward and across each other in front of you. Alternate which hand is top and bottom with each rep.

Incline dumbbell flies: Lie on an incline bench with light dumbbells, and concentrate on using your pectorals to perform the movement across a higher plane on your chest than you would with a normal flat bench.

 TUESDAY: BACK

Seated Cable Rows: Keep your arms straight as long as possible, bending at the elbows only to get the handle to your abdomen. Focus on using the muscles in your back to contract the weight backward, and maintain an upright upper body throughout the movement — no leaning forward or backward.

Pulldowns: Using the wide-grip bar on the lat pull machine, concentrate on using the lats and contracting the shoulder blades before pulling the handle down.

Single-Arm Dumbbell Row: Again, try to keep your back as neutral as possible — no banana-arch in the back. Maintain a neutral head position throughout.

Straight-Arm Pulldowns: Attach a wide-grip bar on a high pulley (the lat pulldown machine is suitable) and stand facing it. With your arms straight out in front of you and using a palms-down grip on the bar, pull it down and slowly raise it. Make your back do all the work — don’t let your shoulders take over.

WEDNESDAY: LEGS

Leg Press: If you like, you can start with light barbell squats, but do no more than the first five sets before jumping to the sled. Remember that you’re going for reps at a weight you will be challenged with; anything under a heavy bar could leave you with less-than-perfect form, and that’s not what you’re looking for.

Leg Curls (Standing or Seated): Control the weight throughout the movement, focusing on flexing the hamstring the whole way through.

Leg Extensions: Don’t kick the weight up; instead, use a smooth, fluid motion and control the weight the whole way. Try not to lock out at the knee, but rather stop just before. This will save your joints a lot of undue stress.

Calf Raises: Seated or standing — just be sure the weight is challenging enough. Remember, your calves account for thousands of reps at your own body weight every day. Give them a struggle.

THURSDAY: SHOULDERS

Standing Barbell Military Press: Remember, it’s not about the weight, it’s form and reps. If it’s too heavy for 10 clean, drop the weight (or use a slight rest/pause technique).

Side Lateral Flys: Use light dumbbells and be sure to keep your arms as straight as possible. To stretch the fascia and promote the most growth, get the dumbbells at least as high as ear-height.

Reverse Flys: Lie face-down on an incline bench to achieve the correct angle, or sit facing the bench of a pec deck and reverse the handles (if your gym has a machine that does this). Focus on the rear deltoid; you’ll feel it in your back some but try to keep the weight high enough to take your lats out of the equation.

Rope Facepulls: Attach a rope handle to an eye-level pulley and grab both ends of the handle. With your elbows up (think top of the movement for an upright row), pull the handles toward your ears and hold it near your face for a second before slowly returning to the pulley, maintaining an eye-level plane the entire time.

FRIDAY: ARMS

Preacher Curls: All the way down, without hunching drastically over the bar.

Incline Dumbbell Curls: Start at the bottom holding the weights as if you were pouring out a ladle, then, as you raise them, rotate your hand position outward so that the pinkie side of the weight is at the front delt at the top of the motion. This targets bicep peak and hits both bicep muscles.

Hammer Curls: Hold two dumbbells with a neutral grip.

Close-grip Bench

Skull Crushers

Dips: If you are too fatigued, you can substitute weighted bench dips.

Recover Like Never Before: GLUTAMIC is Here!

You want to push yourself, and that desire is the biggest part of getting stronger, or achieving a better physique. But sometimes, the recovery process won’t allow it — fatigue, muscle drain, soreness and more can all act to hinder your recovery and affect your workouts.

We’ve talked at length about how important L-glutamine is for recovery; it’s one of the best supplements you can buy because of its highly researched background and proven results. Well, there’s a new glutamine supplement in town, and it’s got a few new tricks that make it a must-have if you want to speed up your gains and see fast progress and results.

pH Labs has introduced GLUTAMIC, designed to prevent muscle wasting, enhance recovery time, preserve lean muscle tissue and maximize overall training efforts. In short, GLUMATIC is more effective than traditional glutamine supplements and has taken glutamine supplementation to new heights!

GLUTAMIC stands out from other glutamine supplements with two key additions, GlutaZorb and Sustamine. The details on those ingredients are here:

GlutaZorb: A patent-pending, enzymatically modified, 100-percent stable form of concentrated L-Glutamine which maximizes absorption and cellular volume. Research suggests that traditional L-Glutamine degrades in the stomach by as much as 25 percent, which obviously is not ideal if you want to get the most bang for your buck. Therefore, for L-Glutamine to be delivered to the bloodstream efficiently, a stable form should be administered to survive the stomach’s harsh acidic environment. GlutaZorb is formulated to pass through the stomach, support faster recovery times and maximize strength and stamina at a fraction of the typical dosages.

Sustamine: A combination of L-Glutamine and L-Alanine to create a compound far superior and more effective than traditional L-Glutamine alone for recovery. Sustamine also enhances electrolyte and water absorption in the intestines, stimulates glycogen synthesis, inhibits muscle protein breakdown and promotes muscle protein synthesis. Sustamine has also been shown to help protect the integrity of the gastrointestinal tract, contributing to better absorption of nutrients.

Fat Loss and Joint Health: NATURE’S EFA

NATURE’S EFA is crucial to providing the Omega 3, 6 and 9 essential fatty acids your body needs to keep your cholesterol and body fat at healthy levels and your blood vessels in strong working condition. On top of the aid to your vital organs, EFAs have a positive effect on your hair, skin and nails. Because Omega 3s are so important, NATURE’S EFA also includes EPA and DHA, fatty acids from fish sources. You’ve surely heard of fish oil supplements, and for good reason: The principle is legit. Fish oil is extremely healthy in its concentrated form, due in part because fatty acids play such an important role to marine life and are therefore much more effective than most fat sources.

The different with NATURE’S EFA, though, is that the fish oil has been mercury-tested, something many cheaper brands do not bother with despite the high risk for mercury poisoning in seafood. On top of containing both essential natural fats (the mono- and polyunsaturated fats come from flax oil mainly), and the two effective fish oil types, this product is also bolstered with Sesamin. An Omega-6 acid found in sesame, it not only features classic fatty acid properties but also has powerful antioxidant qualities.

What could make this product better? How about it being a fish oil softgel that doesn’t cause the dreaded “fish burp” you’ll get from other inferior products? Because it contains lemon oil, NATURE’S EFA won’t cause that unpleasant side effect that really be a turn-off, even for something as important as proper fatty acid supplementation.

The University of Maryland published a peer-reviewed  article on EFAs, noting their beneficial effects on rheumatoid arthritis and osteoporosis:

An analysis of 17 randomized, controlled clinical trials looked at the pain relieving effects of omega-3 fatty acid supplements in people with RA or joint pain caused by inflammatory bowel disease (IBS) and painful menstruation (dysmenorrhea). The results suggest that omega-3 fatty acids, along with conventional therapies such as NSAIDs, may help relieve joint pain associated with these conditions. …

Some studies suggest that omega-3 fatty acids may help increase levels of calcium in the body and improve bone strength, although not all results were positive. Some studies also suggest that people who don’ t get enough of some essential fatty acids (particularly EPA and gamma-linolenic acid [GLA], an omega-6 fatty acid) are more likely to have bone loss than those with normal levels of these fatty acids. In a study of women over 65 with osteoporosis, those who took EPA and GLA supplements had less bone loss over 3 years than those who took placebo. Many of these women also experienced an increase in bone density. (Source)

You could buy the cheap fish oil pills anywhere, but we’d only recommend it if you like the risk of extra mercury levels in your body and the strong possibility you’ll belch up fish flavor. If you want an effective, multi-tiered blend of fatty acids that could improve your overall health, NATURE’S EFA is the one to really consider.

JOINT THERAPEUTICS’ Anti-Inflammatory Blend

Anti-Inflammatory Complex: Inflammation — pretty much every kind of “-itis” is related to this symptom — is one of the body’s most common responses to irritation or injury. It usually includes pain and sometimes redness and swelling in the area of the damage. The pain relieving, anti-inflammatory ingredients in JOINT THERAPEUTICS are designed to support healthy joint function, assist in the healing of minor sprains, strains, muscle injuries, and the pain, swelling and tenderness that accompany sports injuries. Pain can slow you down, not just in the gym, but in your day-to-day life, and it’s often brought on by inflammation. The Anti-Inflammatory Complex helps provide relief to arthritic and sore joints as well as improve flexibility and mobility.

All of that makes JOINT THEREAPEUTICS a great alternative to expensive prescription painkillers when it comes to treating arthritic joints. Specific ingredients in our Anti-Inflammatory Complex contain constituents that share pharmacological properties with non-steroidal anti-inflammatory drugs (NSAID’s) such as Celebrex.

So why JOINT THERAPEUTICS instead? Because this particular blend is much safer than typical NSAIDs, according to an article from Science Direct published by Gary Green, MD.

These effects are dose-dependent, and in many cases severe enough to pose the risk of ulcer perforation, upper gastrointestinal bleeding, and death, limiting the use of NSAID therapy. An estimated 10-20% of NSAID patients experience dyspepsia, and NSAID-associated upper gastrointestinal adverse events are estimated to result in 103,000 hospitalizations and 16,500 deaths per year in the United States, and represent 43% of drug-related emergency visits. Many of these events are avoidable; a review of physician visits and prescriptions estimated that unnecessary prescriptions for NSAIDs were written in 42% of visits. (SOURCE)

Unlike NSAIDs, JOINT THERAPEUTICS also will not reduce prostaglandins, which are responsible for a host of functions in the body including hormone regulation, cell growth and more. Specifically, NSAIDs work by desensitizing the nervous system to pain (hence, pain-killers), but they also can have an adverse effect on vessel constriction and dilation. Those who experience joint, tendon or ligament pain after a workout and take ibuprofen, for example, are actually doing one of the worst things possible because it hinders the muscles’ ability to recover because of vasoconstriction. That, not to mention that NSAIDs are frequently associated with other chemical interactions, make JOINT THERAPEUTICS  clearly safer option.

Save Your Joints and Skip the Pain: JOINT THERAPEUTICS

No doubt, resistance training will reshape your body and get you into great shape. Perhaps one of the only downsides to it, however, is that over the years, our cartilage, joints and ligaments wear down with repeated use.

It doesn’t have to be this way!

Your knees, ankles, wrists, shoulders, neck and hips, among others, all depend greatly on joint functionality when it comes to how well you move athletically, or how comfortable you can be making everyday movements. When you stress your joints through repeated exercise or even just the act of getting older, inevitably they wear down.

The advanced joint support formula in JOINT THERAPEUTICS is based on Synergistic Anti-Inflammatory Technology, on top of several key ingredients of pharmaceutical quality. It’s the best available option for joint health and function, and it also will protect your joints and help keep you pain-free.

This post’s goal is to break down JOINT THERAPEUTICS’s formula and blends to show you how it can help prevent and relieve not just joint pain, but wear and tear itself.

Glucosamine HCl: Your body naturally produces this substance in the cartilage, storing water and keeping the joint in good shape to provide strength and flexibility. As we age, however, the production of this substance slows down, leading to a less elastic quality of the joint itself (this is known as osteoarthritis). How well you can move around pain-free is hugely dependent on your joints. Glucosamine Hydrochloride is a molecule that restores the elastic qualities to your joints, helping preserve them. It’s composed of glucose and glutamine, and it works to stimulate the fluid production in the body’s cartilage — this helps with joint repair, the synthesis of connective tissue and more. Its hydrophilic (water-loving) profile means it will attract more water to the cartilage, improving elasticity and preventing brittleness that leads to pain and deteroriation.

Chondroitin Sulfate: Also naturally occurring inside your own body’s cartilage, this compound is known as an arthritis fighter with its ability to support cartilage tissue. Your body produces enzymes that help break down worn-down or injured joint tissue, and chondroitin sulfate helps regulate the balance of those enzymes in the joint itself. This means better ability for your joints to repair themselves. Chondroitin is very important — naturally, your body produces it specifically to help generate and maintain healthy cartilage — and helps joints and cartilage regenerate and renew themselves with new tissue, either repairing or replacing old, worn cartilage.

Methylsulfonylmethane (MSM): A sulfur compound that is formed naturally in in the body, MSM supports healthy joint tissue, promotes strong flexible joints and helps the body maintain strong connective tissue. Sulfur is necessary for the production of collagen, glucosamine, chondroitin and certain anti-oxidants — all of which are vital to healthy cartilage and overall joint health. MSM is believed by some to have multiple health benefits including anti-inflammatory, detoxifying and healing properties. MSM is also claimed to help with blood circulation, muscle cramps and free radicals.

Hyaluronic Acid: This is the normal lubricant in human joints. Its presence, even in well-worn joints and cartilage, can provide a cushion effect, thus relieving pain and friction. One of its primary functions is to lubricate movable parts such as joints and muscles by restoring the amount and viscosity of synovial fluid.

Anti-Inflammatory Complex: Inflammation — pretty much every kind of “-itis” is related to this symptom — is one of the body’s most common responses to irritation or injury. It usually includes pain and sometimes redness and swelling in the area of the damage. The pain relieving, anti-inflammatory ingredients in JOINT THERAPEUTICS are designed to support healthy joint function, assist in the healing of minor sprains, strains, muscle injuries, and the pain, swelling and tenderness that accompany sports injuries. Pain can slow you down, not just in the gym, but in your day-to-day life, and it’s often brought on by inflammation. The Anti-Inflammatory Complex helps provide relief to arthritic and sore joints as well as improve flexibility and mobility.

All of that makes JOINT THEREAPEUTICS a great alternative to expensive prescription painkillers when it comes to treating arthritic joints. Specific ingredients in our Anti-Inflammatory Complex contain constituents that share pharmacological properties with non-steroidal anti-inflammatory drugs (NSAID’s) such as Celebrex.

Workout of the Week: Lower Body Burn

Here’s a great legs and core workout that will help build muscular endurance and strength while also helping burn fat with a good pace. The goal is to get this one done as fast as possible, so keep your rest times minimal (no more than 60 seconds between sets).

  • Warm-up: Hamstring/calf stretches on foam roller, 8-10 per leg
  • Warm-up: 12 light squats (body weight or bar only)
For the rest of the workout, use a challenging weight for the number of reps given. It should be light enough that you get them all, but heavy enough that the last rep with good form is a struggle. No rest in between exercises within the giant sets. For the one-legged squats, use a mid-height box as a guide but do not sit down on it completely before standing up.
  • GIANT SET 1 : 12 squats/6 one-legged squats per leg (body weight)/5 deadlifts/6 jump squats
  • GIANT SET 2: 10 squats/6 one-legged squats per leg (body weight)/8 deadlifts/6 jump squats
  • GIANT SET 3: 8 squats/6 one-legged squats per leg (body weight)/10 deadlifts/6 jump squats
  • GIANT SET 4: 5 squats/6-one legged squats per leg (body weight)/12 deadlifts/6 jump squats

Then:

  • 3 GIANT SETS: 15 Quad Extensions/15 Hamstring Curls/20 seated calf raises (toes in)/20 seated calf raises (toes out)

The Training Trifecta

Here’s the details on the TRAINING TRIFECTA, a performance-focused stack meant to increase workout intensity, strength, endurance and pumps:

If you’ve been looking into taking CellShock’s outstanding pre-workout formula N’SANE, you undoubtedly are looking to get the most out of your workouts. Why not get the most out of N’SANE itself?

CellShock’s line of products are all designed to work in conjunction with each other, for optimal increases in strength, lean muscle mass and performance in both aerobic and anaerobic exercise.

Ideally, you would want to stack N’SANE with N’RAGE, a premium blood flow enhancer that will optimize the delivery of your other supplements to the body and really provide a massive pump and vascularity, and N’FUZE, a concentrated dose of KreAlkalyn buffered creatine compound.

By stacking these three products, you will get the most effective total dosage of each important compound and allow them to work with the others to their maximum potential. You will not only be providing your body with the formulas necessary to increase results, but also its ability to shuttle those formulas to the muscles. The result: Massive increases in power on explosive lifts, focus and intensity throughout an entire workout, and the ability to recover faster and come back better-prepared for your next workout.

One thing you might notice between all three of these products is some overlap between the compounds — that’s why they work so well together. Both N’RAGE AND N’SANE contain L-Arginine AKG and the GlycoCarn compounds, but with staggered release timing and precise amounts of each, they complement each other to maximize the benefits of each formula.

Likewise, both N’SANE and N’FUZE contain the buffered creatine product KreAlkalyn, but again, in different levels of concentration so your body can handle and use the most creatine possible over the course of your intense workout.