Day 313 - Weekly Newsletter

Hey Everyone

Last few days of February, March begins on Friday, which means Spring is right around the corner! I know this is a tough time of year to get moving, but you have to continually remind yourself that just as going to work/school, brushing your teeth, sleeping, eating, etc. are all part of your daily routine, so too should exercise and healthy eating!

The big news of the week this week has been the announcement from Beachbody regarding the increase in price of Shakeology. Here is the official message from Beachbody:

When we launched the Healthiest Meal of the Day four years ago, we priced it just right—so it was a good value your customers. The $119.95 price tag was based on extensive analysis of market conditions sourcing and logistics forecasts, and a whole bunch of other variables our accountants like to talk about.

And for all these years, we never budged. Not when the costs of gas and shipping skyrocketed. Not when the costs of whey and other key ingredients kept creeping upward. Definitely not when outside analysts and others told us we were crazy. Maybe we are, but we did everything we could to keep prices the same and continue to provide FREE shipping on your Home Direct (HD) orders.

Unfortunately, this is one battle we can't fight forever. We were forced to make a tough decision: Lose the FREE shipping guarantee and potentially move to cheaper ingredients OR raise the price of Chocolate (regular) and Greenberry by a mere $10/month (33 cents/day)? Considering we'll never sacrifice the integrity of our ingredients, the choice was clear.

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Effective April 1, 2013, the new price of Chocolate (regular) and Greenberry Shakeology will be $129.95

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Lock in the Original Price on HD by April 1st
Here's the good news: You and your customers can easily lock in the original price ($119.95) for life! Simply get on Chocolate, Greenberry, or Chocolate/Greenberry alternating HD before April 1st, and as long as you never cancel your HD subscription, you'll maintain the original price.

Challenge Pack prices will NOT be affected by the increase.

Home Direct is Where It's At
If you're on Home Direct, you'll also continue to get FREE shipping—every month (which means if you're locked in to the original price, you'll save $10 and get FREE shipping every month. That's a $22 savings per month!). However, there will be a slight shipping & handling increase on non-HD orders.

Effective March 4, 2013, our shipping & handling rate will increase from 8.25% to 9.25%—which means the minimum will increase from $5.95 to $6.95. Again, this pertains to non-HD orders ONLY!

So what this means for all of you: If you have been thinking about purchasing Shakeology or becoming a Coach to purchase Shakeology, NOW is the time to do it! Why continue to wait any longer and put off what is such a smart decision to make. Shakeology has been the cornerstone of my diet for these past few months and I LOVE it! I know it seems pricey, but as you now know, it is certainly not going to get any cheaper!

If you would like a sample, I can mail you a Chocolate Shakeology sample FREE OF CHARGE, just e-mail me back with your full name and mailing address and I will send it out to you.

Here are this week's blogs:

Body Beast Days 58-62

Motivation Saturday

Body Beast Bulk: Chest "Bulk Phase" Progress

Body Beast Bulk: Legs "Bulk Phase" Progress

Body Beast Bulk: Back "Bulk Phase" Progress

Body Beast Bulk: Arms "Bulk Phase" Progress

Everyone have a great week!

Tyler Robbins

Independent Team Beachbody Coach

tylerrobbinsfitness.com

Facebook
Twitter

Youtube

2013 Challenge Group - Team Fitness for Life

Quote of the day:
"The best motivation always comes from within."
-Michael Johnson

Check out my new Website: tylerrobbinsfitness.com

Day 312 - Body Beast Bulk: Arms "Bulk Phase" Progress

Below is the improvement I saw on Bulk: Arms throughout the "Bulk" phase of Body Beast. The pacing of this routine, coupled with the fact that the biceps and triceps are smaller muscle groups make this routine a tough one to improve drastically on. I think I did quite well throughout the Bulk Phase, however, and got a tremendous pump every time!

Bulk: Arms

Standing Curl

Day 25
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x30lbs
12 reps - 2x20lbs
15 reps - 2x15lbs


Day 61
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x35lbs
12 reps - 2x25lbs
15 reps - 2x20lbs

Tricep Extension

Day 25
15 reps - 20lbs
12 reps - 30lbs
8 reps - 40lbs
8 reps - 30lbs


Day 61
15 reps - 40lbs
12 reps - 50lbs
8 reps - 60lbs
8 reps - 50lbs

Wide E-Z Bar Curl Force Set (I used dumbbells)

Day 25
5 reps - 2x25lbs
5 reps - 2x25lbs
5 reps - 2x25lbs
5 reps - 2x25lbs
5 reps - 2x25lbs

Day 61
5 reps - 2x30lbs
5 reps - 2x30lbs
5 reps - 2x30lbs
5 reps - 2x30lbs
5 reps - 2x30lbs

Skull Crusher

Day 25
15 reps - 2x15lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x30lbs


Day 61
15 reps - 2x25lbs
12 reps - 2x35lbs
8 reps - 2x40lbs
8 reps - 2x35lbs

Hammer Curl

Day 25
15 reps - 10lbs
12 reps - 15lbs
8 reps - 20lbs
8 reps - 25lbs
12 reps - 20lbs
15 reps - 15lbs


Day 61
15 reps - 20lbs
12 reps - 25lbs
8 reps - 30lbs
8 reps - 30lbs
12 reps - 25lbs
15 reps - 20lbs (ugly!)

Tricep Kickbacks

Day 25
15 reps - 15lbs
12 reps - 20lbs
8 reps - 25lbs
8 reps - 25lbs
12 reps - 20lbs
15 reps - 15lbs

Day 61
15 reps - 20lbs
12 reps - 25lbs
8 reps - 30lbs
8 reps - 30lbs
12 reps - 25lbs
15 reps - 15lbs 

Weighted Crunch

Day 25
30 reps - 25lbsDay 61
30 reps - 30lbs

The two progressive sets at the end of the workout move at such a quick pace so they just murder your arms! If you go heavier at the start of the workout, don't let your ego get in the way during those last 2 progressive sets as they will humble you big time!

Quote of the day:
"Opportunities are usually disguised as hard work, so most people don't recognize them."
-Ann Landers


Check out my new Website: tylerrobbinsfitness.com

Day 311 - Body Beast Bulk: Back "Bulk Phase" Progress

Below is the improvement I saw on Bulk: Back throughout the "Bulk" phase of Body Beast. A much shorter workout here, running right around the 30mins length. I felt like this routine needed just 1 more set so I would add a bonus round of "Seated Back Rows" (exercise you see in P90X's Chest & Back) immediately following the Deadlifts.

Bulk: Back

Pull-Over

Day 24
15 reps - 45lbs
12 reps - 60lbs
8 reps - 70lbs
8 reps - 60lbs

Day 60
15 reps - 50lbs
12 reps - 60lbs
8 reps - 70lbs
8 reps - 60lbs

Pull-Up

Day 24
10 reps
10 reps
5+5 assisted reps


Day 60
10 reps (30lbs)
10 reps (20lbs)
10 reps


Reverse Grip Row

Day 24
15 reps - 2x30lbs
12 reps - 2x35lbs
8 reps - 2x40lbs
8 reps - 2x40lbs
12 reps - 2x30lbs
15 reps - 2x25lbs


Day 60
15 reps - 2x30lbs
12 reps - 2x35lbs
8 reps - 2x45lbs
8 reps - 2x45lbs
12 reps - 2x35lbs
15 reps - 2x30lbs


One Arm Row Force Set

Day 24
5 reps - 40lbs
5 reps - 40lbs
5 reps - 40lbs
5 reps - 40lbs
5 reps - 40lbs


Day 60
5 reps - 60lbs
5 reps - 60lbs
5 reps - 60lbs
5 reps - 50lbs
5 reps - 50lbs


Deadlift

Day 24
15 reps - 2x40lbs
12 reps - 2x50lbs
8 reps - 2x60lbs
8 reps - 2x50lbs


Day 60
15 reps - 2x50lbs
12 reps - 2x50lbs
8 reps - 2x60lbs
8 reps - 2x60lbs


Seated Back Row

Day 24
15 reps - 2x30lbs
12 reps - 2x40lbs
8 reps - 2x50lbs
8 reps - 2x45lbs


Day 60
15 reps - 2x40lbs
12 reps - 2x50lbs
8 reps - 2x60lbs
8 reps - 2x50lbs


Reverse Fly

Day 24
15 reps - 2x10lbs
12 reps - 2x15lbs


Day 60
15 reps - 2x12lbs
12 reps - 2x15lbs


Plank Rotation

Day 60
8 reps - 25lbs
8 reps - 25lbs


Day 60
8 reps - 25lbs
8 reps - 25lbs

Not as many weight increases as some of the other Bulk routines, but I feel I made some pretty decent progress none-the-less. For such a short workout, the pace absolutely destroys your lats and upper back!


Quote of the day:
"Success is simply a matter of luck. Ask any failure."
-Earl Wilson



Check out my new Website: tylerrobbinsfitness.com

Day 310 - Body Beast Bulk: Legs "Bulk Phase" Progression

Below is the improvement I saw on Bulk: Legs throughout the "Bulk" phase of Body Beast. I have played a lot of competitive sports growing up, including hockey and soccer, so my legs have always been a strong point in my training. I am quite impressed with the improvements I saw over the 6 weeks of the Bulk Phase with my legs!

NOTE - All weights listed include total weight moved. For example, if a weight listed is "100lbs" that includes a 40lb dumbbell in both hands along with my 20lb weighted vest.

Bulk: Legs

Front to Back Lunge

Day 23
12 reps - 50lbs
12 reps - 60lbs
8 reps - 70lbs

Day 59
12 reps - 60lbs
10 reps - 80lbs
8 reps - 100lbs

Squat

Day 23
15 reps - 60lbs
12 reps - 80lbs
8 reps - 100lbs
8 reps - 100lbs
12 reps - 80lbs
15 reps - 60lbs


Day 59
15 reps - 80lbs
12 reps - 100lbs
8 reps - 140lbs
8 reps - 140lbs
12 reps - 100lbs
15 reps - 80lbs

Full to 1/2 Sumo Squat Force Set

Day 23
5 reps - 50lbs
5 reps - 50lbs
5 reps - 50lbs
5 reps - 50lbs
5 reps - 50lbs


Day 59
5 reps - 80lbs
5 reps - 80lbs
5 reps - 80lbs
5 reps - 80lbs
5 reps - 80lbs


Split Squat

Day 23
15 reps - 50lbs
12 reps - 70lbs
8 reps - 90lbs
8 reps - 90lbs
12 reps - 70lbs
15 reps - 50lbs


Day 59
15 reps - 80lbs
12 reps - 100lbs
8 reps - 120lbs
8 reps - 120lbs
12 reps - 100lbs
15 reps - 80lbs


Stiff Leg Deadlift

Day 23
15 reps - 70lbs
12 reps - 80lbs
8 reps - 90lbs
8 reps - 80lbs


Day 59
15 reps - 80lbs
12 reps - 90lbs
8 reps - 100lbs
8 reps - 90lbs


Alternating Side Squat

Day 23
10 reps - 60lbs
10 reps - 70lbs
10 reps - 70lbs


Day 59
10 reps - 70lbs
10 reps - 70lbs
10 reps - 70lbs


Single Leg Calf Raise

Day 23
45lbs - 25 reps + 35lbs - 20 reps
45lbs - 25 reps + 35lbs - 20 reps


Day 59
45lbs - 30 reps + 35lbs - 20 reps
45lbs - 30 reps + 35lbs - 20 reps


In & Outs

30 secs - 20 reps
30 secs - 25 reps

At the end of the routine, I swap out "Beast Abs" for In & Outs for a couple reasons. 1, I am not a fan of the "Beast Abs" exercise. I find it far too easy and pointless to be perfectly honest. 2, I wear my weighted vest throughout the entire routine so laying down on the ground to do Beast Abs is not an option. Instead, I sit on the bench and bring my knees in towards my chest and out again.

This routine is an absolute monster if you really attack your legs. I will be looking forward to getting a proper squat rack with Olympic Bar and weight plates for future rounds to really go after my legs.

Quote of the day:
"Don’t count the days, make the days count."
-Muhammad Ali

Check out my new Website: tylerrobbinsfitness.com

Day 309 - Body Beast Bulk: Chest "Bulk Phase" Progress

Below is the improvement I saw on Bulk: Chest throughout the "Bulk" phase of Body Beast. My chest has always been a body part that I have had trouble putting any bit of mass on. I feel as though I had great success in the "Build Phase" with Build: Chest/Tris, so I was excited to give this one a shot. It certainly does not disappoint blasting the chest!

Bulk: Chest

Incline Fly

Day 22
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs

Day 58
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x35lbs

Incline Press

Day 22
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x45lbs
8 reps - 2x40lbs

Day 58
15 reps - 2x35lbs
12 reps - 2x45lbs
8 reps - 2x50lbs
8 reps - 2x45lbs

Chest Press with Rotation Force Set

Day 22
5 reps - 2x40lbs
5 reps - 2x40lbs
5 reps - 2x40lbs
5 reps - 2x40lbs
5 reps - 2x40lbs

Day 58
5 reps - 2x40lbs
5 reps - 2x40lbs
5 reps - 2x40lbs
5 reps - 2x40lbs
5 reps - 2x40lbs

Incline Press

Day 22
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x40lbs(4 reps), 2x35lbs (4 reps)
8 reps - 2x35lbs
12 reps - 2x30lbs (11 reps)
15 reps - 2x20lbs

Day 58
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x45lbs
8 reps - 2x45lbs
12 reps - 2x30lbs
15 reps - 2x25lbs

Close-Grip Press to Fly

Day 22
15 reps - 2x15lbs
12 reps - 2x20lbs
8 reps - 2x30lbs

Day 58
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x35lbs

Decline Pushups

Day 22
15 reps
12 reps
8 reps

Day 58
15 reps
12 reps
12 reps

Cobra to Airplane

Day 22
10 reps

Day 58
10 reps

Russian Twist

Day 22
30 secs. - 28 reps (Mason Twists - feet off the floor)

Day 58
30 secs. - 30 reps (Mason Twists - feet off the floor)

For the first set of incline presses, my weight selection goes from 50lbs to 60lbs. I wish I had 55's so that it wasn't as big of a jump in the 8-rep set. Instead of increasing the 8-rep set, I simply increased the weight on the 15 and 12-rep sets instead. The force set is in a tough position, having incline flies and presses beforehand, and then a progressive set of incline presses immediately following, maybe next round of Body Beast I will build up enough courage to increase to 45lbs.

Quote of the day:
 "Above all challenge yourself. You may well surprise yourself at what strengths you have, what you can accomplish."
-Cecile Springer



Check out my new Website: tylerrobbinsfitness.com

Day 308 - Motivation Saturday

Quote of the day:

"It’s hard to beat a person who never gives up.

 -Babe Ruth

Check out my new Website: tylerrobbinsfitness.com

Day 307 - Body Beast Days 58-62

Quote of the day:
"There are three types of people in this world: those who make things happen, those who watch things happen and those who wonder what happened. We all have a choice. You can decide which type of person you want to be. I have always chosen to be in the first group."
-Mary Kay Ash

Check out my new Website: tylerrobbinsfitness.com

Day 306 - Weekly Newsletter

Hey Everybody!

I hope everyone is making progress towards their health and fitness goals.

This time of year is tough. So many of the "New Year's Resolutioners" have already fallen off the wagon, yet the "Summer Bodies" fanatics have yet to jump on. Keep in mind that exercise and healthy living is a lifelong journey, not just something you pick up and drop off to try and look good for others who really don't care. How many of YOU are staying active during these lazy months?

Personally, I have just finished up with the "Bulk Phase" of Body Beast. I am now about to start the "Beast Phase". During this phase, I am going to be consuming less calories, as well as focusing in on very specific macronutrient ratios. The goal for these final 3 weeks is to "cut" away the fat. I have gained around 14lbs since starting Body Beast, it is now time to try and make my muscle gains more defined.

There is something I wish to share with all of you. I believe this to be one of the most powerful commercials I have seen on television in quite some time. Just recently, the Canadian Heart and Stroke Foundation released a video bringing to light a very real topic we all will have to face one day - how will you live your last 10 years? Keep in mind that a healthy lifestyle, full of a (mostly) healthy diet and exercise has such a profound way we age. It goes well beyond looking good in a bathing suit. It has to do with the quality of life we will experience. Watch the video here (Youtube).

Remember;

1. If you wish to try a sample of Shakeology, e-mail me your address so that I can send one out to you FREE of charge!

2. Check out this week's blogs:

Top 10 Blogs/Vlogs (My 300th STRAIGHT Blog!)
Motivation Saturday
Body Beast Days 52-56
Resistance Training 7 Step Approach - Step 5: Training Load and Repetitions
Resistance Training 7 Step Approach - Step 6: Volume
Resistance Training 7 Step Approach - Step 7: Rest Periods

Everyone have a great week!
--

Tyler Robbins

Independent Team Beachbody Coach

tylerrobbinsfitness.com

Facebook
Twitter

Youtube

2013 Challenge Group - Team Fitness for Life

Quote of the day:
"Only I can change my life. No one can do it for me."
-Carol Burnett

Check out my new Website: tylerrobbinsfitness.com

Day 305 - Resistance Training 7 Step Approach - Step 7: Rest Periods

What I am referring to here when I discuss rest periods is the amount of time between sets. For the most part, rest periods are directly related to the workload. I will break down the 4 main training goal categories below and detail the fine particulars in their rest periods.

Strength and Power
For a quick refresher, strength and power exercises usually involve maximal and near-maximal weights with repetitions of 6 or lower. Research has shown that there are much greater strength gains from individuals who rest for 2-5 minutes rather than 30 seconds.

The fact that when your training goals are for strength and power, and you are literally pushing your muscles to the limit should be no surprise that longer rest periods are necessary.

Hypertrophy

Studies have shown that 30-90 second rest periods facilitate the greatest gains for hypertrophy training goals (6-12reps). The theory behind this time frame is that you actually want to start another set of exercises for the same muscle group before it has completely recovered. This can increase the metabolic demand and damage within the muscles to facilitate muscular growth.

Muscular Endurance

Muscular endurance training (12+ reps) has a goal to increase the aerobic capacity of muscles. In doing so, and the fact that muscular endurance training is training with lighter resistance, rest periods between sets should be as minimum as possible (30 seconds or less).

Quote of the day:

"Success doesn’t come to you… you go to it."

-Marva Collins

Check out my new Website: tylerrobbinsfitness.com

Day 304 - Resistance Training 7 Step Approach - Step 6: Volume

Volume refers to the total amount of work (or weight lifted) completed by an individual in a workout. People are usually most familiar with references to sets and repetitions, but there are also a few other connotations that you may or may not have heard of. Below I will define a few common terms.

Volume - Total amount of weight lifted in a workout.

Set - Group of repetitions sequentially performed before a rest.

Repetition-Volume - Total number of repetitions completed in a workout session.

Load-Volume - Total number of sets multiplied by the weight lifted per repetition. For example, 2 sets of 30 pound bicep curls (10 reps each set) would be 600 pounds ( 2 x 30 x 10 ).

Multiple Versus Single Sets

Some studies have shown that a single set of a specific exercise (8-12 reps) is enough to increase muscle strength and hypertrophy (growth). What is generally accepted and understood however, is that single sets are fine and will increase strength and hypertrophy for those individuals that are new to resistance training, but in order to continue to progress, an individual must use multiple sets in order to properly work and fatigue a muscle.

If we think back to our definitions from above, most specifically the "Load-Volume", it is easy to understand why multiple sets are more effective than a single set, even if the single set is done until failure. For example, if an individual did 100 pound back squats to failure (10 reps), in 1 set, that "Load-Volume" is 1000 pounds. However, if the same individual did 3 sets of 10 reps of 80 pound back squats, then the "Load-Volume" would be 2400 pounds lifted.

Primary Resistance Training Goal

In a previous blog (Step 5: Training Load and Repetitions), I discussed the goal repetition ranges for various training goals, but now we need to also relate this to Volume.

For strength and power gains, we know that an individual should try and stick to a weight that will keep them in a 6 or lower rep range. Studies have also been completed that have shown that 2-6 total sets per muscle group also yielded the best results.

Muscular hypertrophy or growth has been shown to be most effective when choosing a weight or load that keeps you in a 6-12 repetition range, in 3-6 total sets.

Muscular endurance is when you aim to stay above the 12 rep range, but slightly different than the power/strength or the hypertrophy goals, endurance recommendations are to simply do 2-3 sets.

Quote of the day:
"Every worthwhile accomplishment, big or little, has its stages of drudgery and triumph; a beginning, a struggle and a victory."
-Ghandi

Check out my new Website: tylerrobbinsfitness.com

Day 303 - Resistance Training 7 Step Approach - Step 5: Training Load and Repetitions

Load is the most critical part of a resistance training program. I will detail ways in which fitness professionals define and use loads in a well-rounded resistance training program.

Terminology Used to Quantify and Qualify Mechanical Work

Mechanical Work - force and displacement (distance) an object or weight is moved. A quantifiable way in which you can measure mechanical work is like in Olympic weight lifting when you multiply a weight lifted by the number of times lifted.

Load Volume (or Volume Load) - Basically a measurement of weight (units) multiplied by distance (distance units) and repetitions. To note however, that certain repetition quantities alter the quality of the work being done. For example, 1 set of 15 repetitions is not the same as 3 sets of 5 repetitions.

Relationship Between Load and Repetitions

Repetitions is and should be inversely related to the load lifted, especially when calculating correct loads for specific repetition amounts. For example, the higher the load, the lower number of reps an individual should be able to lift.

Calculating 1-repetition maximum (1RM) and 10-repetition maximum for individuals is a highly effective tool to structure a proper resistance training program. Depending on an individual's goals, their resistance exercises should remain within a specific rep range to meet such goals, which will be discussed later.

Keep in mind that an individual's 1RM (or calculated 1RM) on a weight machine may be significantly higher than doing a similar action with free weights as more synergistic muscles must be involved, potentially lowering the overall strength capacity of the user.

Below is a chart that can be used to determine 1RM based on percentages of weights lifted. There are many exceptions to this chart however based upon what muscles are being worked as well as the individual's comfort and skill level.

%1RM - # Repetitions Allowed
100 - 1
95 - 2
93 - 3
90 - 4
87 - 5
85 - 6
83 - 7
80 - 8
77 - 9
75 - 10
70 - 11
67 - 12
65 - 15

Calculating 1RM

There are few different ways you can calculate a 1RM for a specific exercise for an individual. For starters, a test can be conducted in which an individual can progress through a few "warm-up" sets and then, using a hypothetical 1RM, attempt to lift their heaviest weight possible for 1 repetition. Another way to calculate is by using the above chart to have an individual complete an exercise with a desired weight for as many repetitions as they can (preferably below 10 reps or so) to then calculate a theoretical 1RM.

When attempting an accurate 1RM test, where the individual is attempting to lift their heaviest weight for 1 repetition, a few things should be considered. First of all, only those individuals who are considered intermediate or experienced weightlifters who have a lot of experience at the specific exercise should attempt a 1RM test. Also, only power or core exercises that involve large muscle groups and multiple joints can withstand the large forces placed upon the body.

Assigning Load and Repetitions Based on the Training Goal

Once a strength and conditioning specialist has made a well-judged assessment based on an individuals needs (Step 1: Needs Analysis), as well as tested for actual and theoretical 1RM's, a training program can then be designed based upon the trainee's goals and therefore load and repetition quantities.

Generally, there are 4 main categories of resistance training goal sets.

1. "Strength" training is when an individual stays in a 1-6 rep range or so (85-100% 1RM). Strength training has minimal muscular growth, but very large potential for very strong muscles. Strength training should primarily be kept to "Core" exercises (large muscle groups, multi-joint).

2. "Hypertrophy" training is the training mode that creates the most muscular growth with added strength as well. Here, an individual should aim for a 6-12 rep range (85-70% 1RM).

3. "Endurance" training is to teach your muscles to be as fatigue-resistant as possible. Not a whole lot of strength gains are found here, nor much muscular growth, but muscular endurance training certainly has its place in training many individuals and athletes alike. Here you would want to push your repetitions higher than 12 (67% 1RM).

4. "Power" training is similar to strength training but slightly different. Due to the fact that the muscles are trying to displace (move) a weight as fast as possible, the muscles can not generate as much overall force, therefore slightly lowering the power weight goals to stay within a specific rep range. Here, you would be aiming for approximately 80% 1RM in order to stay in a 2-5 rep range.

Variation of the Training Load

Although an experienced weightlifter or athlete may mentally feel prepared to lift "heavy" 3 times a week (M,W,F), the heavy strains placed on the body can quickly lead to overtraining. Instead, a 3 day-a-week training schedule involving power and other core exercises should be split into a "heavy", "medium", and "light" day where the light day involves lifting 80% of the loads lifted on the heavy day, while maintaining the same repetition counts as the heavy day.


Quote of the day:

"The only thing in life achieved without effort is failure."

-Author Unknown

Check out my new Website: tylerrobbinsfitness.com

Day 302 - Body Beast Days 52-56

Quote of the day:
"It doesn’t matter where you are coming from. All that matters is where you are going."
-Brian Tracy

Check out my new Website: tylerrobbinsfitness.com

Day 301 - Motivation Saturday

A different kind of motivation today. So many people do not think about getting older, or more specifically, aging 'gracefully'. There is an amazingly powerful commercial from the Canadian Heart and Stroke foundation discussing this very topic. Remember that exercise is great to not only help extend your life, but to also help enhance your quality of life for as long as possible! Remember that there IS in fact a difference between getting 'old' and aging...

Quote of the day:
"One thing you can’t recycle is wasted time."
-Harold V. Melchert

Check out my new Website: tylerrobbinsfitness.com

Day 300 - Top 10 Blogs/Vlogs

July 30th 2012 was my 100th straight blog. I listed my Top 10 most popular blogs at that time.

November 7th 2012 was my 200th straight blog. I listed my Top 10 most popular blogs at that time as well.

In keeping with the pattern, today marks my 300th straight blog! So, I will now list my Top 10 Most Poplar Blogs as of today!

10. My Thoughts on Crossfit
9. Mass Phase Progress End of Phase 1
8. Warrior Training Revised
7. More Discussion into Morning vs. Evening Exercise
6. Mass Phase P90X Chest, Shoulders, and Triceps Modifications
5. Time to Move Some Weight
4. Build Muscle, Lower Body Fat
3. Think Like an Athlete
2. Reader Question: Should I do Insanity if I am a skinny guy and can't keep weight up?
1. Muscles

Also, as a bonus today, here are my Top 10 Most Watched videos on Youtube!

10. Tony Horton's P90X Chest, Shoulders & Triceps Review
9. P90X2 Plyocide Review
8. Insanity Max Interval Circuit Review
7. Tony Horton's P90X Core Synergistics Review
6. Tony Horton's P90X Ab Ripper X Review
5. Insanity Max Interval Plyo Review
4. Insanity Plyometric Cardio Circuit Review
3. Tony Horton's P90X Yoga X Review
2. Warrior Dash Barrie, Ontario July 9 2011
1. Insanity Asylum Final Results

Quote of the day:
"There's no such things as coulda, shoulda, or woulda. If you shoulda and coulda, you woulda done it."
-Pat Riley


Check out my new Website: tylerrobbinsfitness.com

Day 299 - Weekly Newsletter

Good Morning Everybody!

2013 is trekking right along, we are already half-way through February! Remember this one simple fact, time does not wait for you. If you do not make a choice NOW to get fit and healthy, your opportunities will pass you by...

How is everyone making out with your health/fitness goals? Personally, I just finished up my 6th round of the Body Beast's Bulk Phase, which means I have 1 more round of each workout before I head into the Beast Phase. The Beast Phase is about calorie reduction and body fat cutting. I have been very happy with the program so far, with a good amount of weight gain (just under 14 pounds total since I started).

If you haven't been following along already, I have been re-posting my "Resistance Training 7 Step Approach" series on my blog. As of this morning, we are on step 4.

I have been getting some great feedback from many of you, so keep up your stories of inspiration and motivation. A lot of people don't realize this, but I am tremendously motivated by so many of you. The fact that we are all in this together, pushing forward, is incredibly motivating!

I have some great blogs coming up in the near future. Friday is my 300th straight blog, so stay tuned for that one! After that, I will be posting my weight progression from each of the Bulk workouts in Body Beast. I will also have a few blogs detailing my diet and what supplements I am taking throughout Body Beast. On top of all of that, I will of course be completing my Resistance Training 7 Step Approach series.

For those interested, don't forget that you can Request a FREE Shakeology Sample from me. Please remember that I take the time and money out of my own pocket to send these samples out ($5-7/sample based on where you live) so I am more than happy to send you one, but please only ask if you are serious about changing your health with Shakeology.

Speaking of that, there are still a number of you who have not reported back to me letting me know that either: a) you have received your sample, or b) you have received your sample, but haven't tried it yet. Please keep me updated so that if for some reason you haven't received your sample, I can send you another one (if interested).

Other than that, I hope everyone has a great week, I will leave you with my blogs from the past week:

Resistance Training 7 Step Approach - Step 2: Exercise Selection
Motivation Saturday
Body Beast Build: Shoulders Complete Review
Body Beast Days 46-50
Resistance Training 7 Step Approach Step - 3: Training Frequency
Resistance Training 7 Step Approach - Step 4: Exercise Order

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Tyler Robbins

Independent Team Beachbody Coach

tylerrobbinsfitness.com

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