The Truth on Forearms

I love the old Popeye cartoons. He was the man when it came to FOREARMS. Popeye would grab onto his girl Olive Oil and his giant forearms would be popping out of the TV while I sat there watching and wondering how the hell could I get big forearms like him. Spinach..thats it? Go run into the kitchen and cook up some spinach like he eats and it will do wonders.  Yeah right...my ass spinach! I tried it as a little boy and the only thing I got was a seat on the toilet with a stomach ache. Enough of what the government and TV want you to believe. It takes hard work and dedication to get forearms like Popeye, lets admit it. Here are some ideas and exercises that work for me.

1st Grab a bench and sit at the end of it. Reach down and grab a barbell loaded with some weight (I usually start with 25lbs on each side). Take your forearms and run them flush onto the bench between your legs with your hands hanging off the bench holding the barbell losely. Now lower the weight in your hands as it rolls down to a full extension and then bend your hand back up. Kind of like a yoyo but a hell of a lot harder. Do this 15-20 times squeezing the forearms tight as you bring the weight up and down hanging your hands slightly off the bench while doing so. The pump should be so hard that your forearms will feel like they are going to pop. Repeat this for 3 sets and then continue to exercise number 2.

2nd This one is somewhat similar to the last exercise but you are grabbing the barbell over the top of the bar instead of holding it directly in your palms and rotating it upward instead of downward. In a nut shell just the opposite of exercise 1. The object again is tension and squeezing the muscle you are using. Repeat this exercise 3x as above for reps of 15 to 20. If the weight becomes to heavy then lower the poundage but perform the sets.

3rd Here is one of the oldest ways we use to perform forearms and still works to this day in many gyms all over. There will be a handle with a rope on it and weights attached at the end where you can add or take off plates . You will be in a standing position as you take the rope and slowly wind it up using your forearms and the goal is to bring it to a complete stop. The pain will be insane and the pump is dramatic but the best. This exercise is for the hardcore! Not the weak minded pussy cats (we'll use this to be polite) over at Planet FATASS.

Let me know how this goes truth troops. Until next time...

The Truth

The Truth on Full Arm Workout

Here is a kick ass bicep workout guaranteed to swell your pipes up quick and hard. This isnt for the weak so if you can't hang don't even try this. 


I use a preacher curl machine, remove the pin and place it into the 100lb slot and proceed to bang out 10 reps. If you have a partner it's his go and he will follow the same routine. After he is done jump back on now and set up 90lbs and proceed to do 10 reps as before. You will be screaming for help as you slowly proceed down the stack until you reach the 10lb mark. When you get done here you will remove the pin and bring it to the halfway point of the weight you started with (in this case 50 lbs) and rip through 15 reps to finish this grueling 15-20 minute straight pounding on your biceps. 


You have accomplished the first part now walk over to the dumbells and grab a 25lb weight and start doing concentration curls one arm at a time for 15 reps squeezing the bicep as you bring the dumbell up. Slowly lower it down and do this for 3 sets. All in all this should only take you about 40-45 minutes to do and your arms will be taxed. 


If you have the corage to do more, proceed over to the push down tricep machine. Just as you did your biceps pick a weight that you can handle for about 10 reps and start doing pushdowns with a mustache handled bar or v bar. When these reps are done let your partner do the same. If the weight you started with is 100 lbs move onto the 90 and so forth all the way down the line again until you finish the stack. 


At this point the pain will be incredible and so will the pump from all the blood being pushed into the front and back of the arm. Dont be alarmed its just your arms slowly tearing threw the skin casuing your arms to appear bigger than life, all the little boys and girls in the gym will slowly start to admire your guns as though you are a SUPERSTAR. 

The Truth on The Pause and Hold Method

Here is a great new twist to add into any workout style. I call this the pause and hold method. The object is to hold the weight in the position your fished in for about 5-6 seconds then releasing it back to the start. Lets start with an easy example Biceps.

You will perform 3 sets of one arm curls for 10 reps. You will begin by bringing the bicep up to the curl position and then hold it tense for 5 seconds and then release, causing great tension on the muscle fibers, and lowering it back down. Repeat this for 10 reps and squeeze hard.

The second exercise is the preacher curl lying down on a bench with the curl bar hooked up to a cable. Slowly bring the bar down to your forehead and pause the rep at the bottom squeezing once again for about 5 seconds hold it then release it and start all over again for 3 sets of 10-12 reps.

Third and last exercise would be the hammer curl for that long head on the biceps. Same idea as above, bringing the weight up to the top holding it at the peak contractions and squeezing it for the 5-6 seconds and then release and start all over again. Do this for 3 sets. Remember its not the amount of weight you use here its the squeeze and pump involved is what we want to accomplish.

This pause and hold method can be used in any exercise you want to use it with. Chest, legs, back etc.  I would only incorporate this into my workout maybe once or twice a month. Its a great little added bonus that will shock your body if done correctly and performed all out. Your body will and should feel like it’s going to pop. Try it you’ll love it.

The Truth on Giant Sets: Chest and Arms

Lets do a workout called Giant Sets! This is a rather difficult one to perform but is extremely useful when your workouts are going dull on you! I would perform 3 giant sets to start. This comprises of lining up 3 exercises in a row non stop for about
10-15 reps depending on what your goals are.



CHEST:



#1 Flat bench press dumbbell or barbell your choice. Take a weight that you can handle for about 10 reps and bang it out.

#2 Incline smith machine press same as above for 10 reps.



#3 Flat bench flies medium weight for 10reps.


Now bang this out all 3 exercises in a row and take about a minute break and start the procedure all over again. Do this 3
times and your chest will be on fire!!



ARMS:

#1 Standing dumbbell curl 10 reps.



#2 Preacher curl 10 reps



#3 Hammer dumbbell curls for 10 reps.


Take a minute rest and then start this all over again for 3 giant sets like above. These are just 2 ideas on how you can perform new exercises and change up your routines a little so you don't become bored or burnt out from the same old shit over and over again. Try to realize form and consistency in doing these exercises is the key to growing.



Let me know how it goes Troops.

The Truth

The Truth on Glutes

We’ll be working on our butts today! Here's a short video to get us started:

Glutes:

Sumos are one of the best ways to tighten up the ass area. Grab a dumbbell (fair amount of weight) and flip the dumbbell straight up and down, grabbing under the top of the dumbbell head. Slowly come down into a squatting position and bring the dumbbell down until it hits the floor with the other end then com back up. When you come to the top, squeeze your ass tight and then perform this exercise again. I would do 3-4 sets of a higher repetitions. Do 4 sets of 20-25. When your done doing these for a couple weeks you will be able to flap your ass checks like they do in those TO LIVE CREW VIDEOS back in the day!!!

Go over to the step machine and do 20-30 minutes of cardio/butt squeezing techniques. When you’re doing these exercises, concentrate on the glute area. With each step, make sure you squeeze. This will help tighten up under the glute/hamstring area. This is what I definitely need to work on since I got gigged at the nationals for not being tight enough. This will not be a problem this year when I go to the show!

Until next time Believe in yourself and you will be able to do anything you want! As always, I hope this helped and let me know if you have any questions.

The Truth

The Truth on a 4 Week Quick Burn Program

Welcome back Truth Troops! Its officially 2011! For those of you that stayed true to your diets and worked out...congratulations! For those of you that partook in the holiday eating and drinking its ok, just get yourself back on track. This blog will be great for all of you.

Supplement Usage: 4 WEEK QUICK BURN PROGRAM

Today I am going to put together a small supplement guidance plan to help maintain and/or lose weight while doing so. There are going to be a couple things that you will need to buy to support this program.

1st. lets start with a multi vitamin so we can provide the body with the right amounts of minerals and vitamins needed to stay healthy.

2nd. Alc. Acety L carnitine is a amino acid that will help burn fat in conjuction with the others provided. I would recomend 1200 mg a day.

3rd. ALA this is a fatty acid found in the body that converts the glucose (blood sugar) into energy. It is also a anti-oxident that fights the bad chemicals in the body. Dosage is 600 mg a day.

4th. CLA another fatty acid that is high in fat burning qualities. Dosage is about 600 mg a day.

5th Caffeine is a great source of energy for you when taken in the morning 30-40 minutes before training . 200-400 mg a day. (If sensitive to stimulants then dont use at all)

6th . Green tea extract. This a great product for energy and speeds up your body's metabolism which in turn will cause quicker resonses to losing that unwanted weight. Dosage about 200-400mg a day.

I would follow this for about 4 weeks and then taper off and try something new. This little advice will help you lose some of that weight on your droppy lose ass and flabby gut if needed. A proper diet will also be needed and of course bringing yourslef to the gym and working your self out.

Remember there are NO magic pills that will do everything! Stay strong and start the year off right!

The Truth and Rocky Balboa

Alright everyone! This is the moment you've all been waiting for! My special guest is none other than Rocky Balboa himself!

In all seriousness let me know what you want to read about so I can tailor my blogs toward my followers! Love hearing feedback whether is positive or negative! I'm Out!

HAVE A HAPPY NEW YEAR!!!!

The Truth

The Truth on Blood and Guts

Good morning! Today will be dedicated to DORAIN YATES! He's one of the greats in this industry so if you don't know who he is I suggest you find out!!!!!!!

He's got some awesome stuff out there and I talk about his workout video Blood and Guts on my YouTube.

Here it is:

Have you guys seen it? Let me know and tell me what you think!! Over and Out!!!

The Truth

The Truth on Quads

I have had one hell of a long weekend and its all leading up to this Xmas. Please Santa bring me my sanity this week. It started with my dog having to be rushed to the vet to find out that he is somewhat paralyzed in his legs. He’s a 150 lb plus Great Dane named Miles who is only 3 yrs old. This sucks. He has something wrong with his discs and its causing him to lose feeling in his legs. Second I try to do a good deed and volunteer by helping a needy family near my house by purchasing $100 worth of toys for the kids. (we had 3 bags for 3 kids do the math!) and the first day wasn’t good enough to meet, then the second day wasn’t right then the time finally comes to deliver the toys and I don’t even get a good thank you or urgency of wow we really needed this. Whatever, its the thought that counts right? Oh yeah then Monday I had to go to the Dentist. So my workout plan below will be expressed in a way of aggravation BUT it will kick ass if you follow it correctly.

Lets do a some Quads!

1^st Exercise-

We warm up on the leg extension machine doing a fairly, light weight to pump the blood into this area and warm up. Do 3 sets of 25-30 reps and squeeze.

2^nd Exercise-

Leg press. Do around 4-5 sets of slowly progressing as you go from set to set. For example warm up with 3 plates on both sides and end up on your last set with 7-8 plates on both sides. TAKE THE 5TH SET OR 6TH SET INTO A HIGH REP SET. Let’s say your doing 10-12 reps then step it up to about 20-25 reps and lower the plates down to about 3- 4 on both sides causing a huge flush into this area of the quads. When you roil off you should be feeling this rush or you aren’t pushing yourself. Don’t wuss out!

3^rd Exercise -

Front squat machine. (If you have access to this, if not do regular squats) I love this machine because it locks you into place and you don’t have to worry about balancing the bar across the front of your chest and shoulders. Lets do the same idea as above slowly increasing the plates as you do your 3-4 sets. Try not to lock out as you come to the top of the squat keeping constant pressure on the legs. The 4th set take the weight down and increase the reps once again to get a nice full flush into the area.

4^th Exercise-

Run back over to the leg extension machine and lets do 3 more sets but hold the extension at the top for 5-6 seconds and release. Use a good weight that isn’t too heavy or too light and one that you can squeeze with no spotter needed. After you perform this you should fall off this bench and be pissed off that it hurts this much.

I divide legs into 2 different days with Quads on one day and hamstrings on another. Try this workout and tell me what you think when you’re done!

The Truth

The Truth On Getting A Nasty Pump In Your Chest

To everyone and anyone, this is the king of all body parts on everyone’s mind. However you put it woman, men, kids, they all love BIG chests...myself included…on women. Now the question that always seems to come up is, “how much can you bench press?". It really goofs them up when I say I don’t even workout. Nah I’m joking but why the fascination with people and the bench-press? Because it represents power! Let me tell you, I have seen guys that weigh 150 bench double their weight and then some but they don’t even look like they train. This is why today we will start with some basic and advanced exercises for your chest.

Dumbbell flat press

This is great for that full chest stretch and builds the thickness needed in the quarter turns on stage or when you’re living up north and you have that nice turtle neck sweater on that fits tight on your chest and you walk threw the dance club fist pumping into the air. People will take notice of that size, trust me those boys from Jersey Shore GOT NOTHING ON ME. They just did their thing at the right time. The guys I grew up with in NY know what I am talking about. OK ENOUGH OF THIS YOU WILL DO, 1 WARM UP SET AND THEN DO 4-5 SETS OF 8-10 UNLESS YOU’RE TRAINING FOR THICKNESS THEN I WOULD DO 6-8 with a much heavier weight.

Incline Dumbbell Press

Same philosophy of the flat press but now the bench is on an angle to hit that upper MEATY PART of the chest right below the chin. This is a great feeling when you get that blood flow up into the meaty area. 1ST SET IS A WARMUP AND THEN PERFORM 3-4 SETS AGAIN 8-10 or 6-8.

Smith Machine

Go over to the Smith Machine and set up a flat bench under the bar. Then bring the bar directly down under your chin like doing a Bench Press but much higher up were the bar is literally rubbing across you chin on the way up and down. This exercise has to be performed carefully with less weight than you norally use so you don’t crush your Larynx on the way down. 3 SETS OF 15 REPS DOING THIS MOVE AND YOUR CHEST WILL BE ON FIRE FROM THE NASTY PUMP YOU’LL GET.

Cable Cross-Over

Do 15 reps again and squeeze the chest real tight as you cross over the front of your chest. I like to go nice and slow on this so ONCE AGAIN YOU GET THAT NASTY PUMP in the whole chest.

This whole exercise training for chest should take only about 45 minutes if you move threw it and don’t wave to everyone and stop and stare at all the woman or men (depending on your preference) in the cardio room sweating their a**es off and dripping all over as they pump and pump to the MUSIC BLARRING. YOU GUYS KNOW WHO YOU ARE AS YOU ARE CALLED PERVERT ROW. These are the machines in my gym that are lined up directly facing the cardio room as they perform their class. Dude! You cant imagine how packed this area is on SATURDAY. These people will never have the ability to join in with me and train. You all know who you are!!!

For the rest of you, let me know what you think. Give me some feedback!

The Truth 

Workout Wednesday: The Truth About How to Act at the Gym

I think we need to start with gym etiquette before we get into workout ideas and routines so you don’t get your heads ripped off by a guy like me who is totally into my routine and doesn’t have time for ignorance or stupidity. Some people don’t know better so if you’re one of those people learn now with five rules to live by at the gym:

Cleanliness

Always bring your self a towel so you don’t sweat all over the equipment or on the bench. This is common courtesy that you would expect from your fellow humans. But there are the few who apparently think they don’t sweat and when they get up leave huge puddles of swamp ass on the seat or bench. Why?

Hygiene

Brush your teeth and spray some deodorant on before walking into this wonderful closed environment we call the "GYM" and I call HOME! You can say this too if you have trained as long as I have. My point being, I don’t go to your house and stink up your place so don’t do it in mine!

Space

Now this one is one of the worst and I see it happen all the time. You happen to be using a piece of equipment or standing there doing an exercise and some nucklehead walks right up on top of you and invades your space! You look to your left and you look to your right and there is enough area to land a plane on but no…this person has to be in your lap. Again I ask myself why? Just remember to give your fellow gym rat the space needed to breath and you will never get that nasty- I am going to knock you out with my dumbbells look. It could save some of you your lives!

Equipment

Next, please pick up your own weights and put them back were they belong. Unless you’re Ronnie Coleman or Jay Cutler you have no excuse to leave the weights or the equipment on the floor! I’m not your mommy or daddy who needs to clean up after you!

Grunting

Last but not least, THIS IS FOR ALL THE GRUNTERS WHO YELL AND GROWL. If you are going to do this make sure you have more than 135 lbs. on the bench press brother if you’re going to have me and everyone else look at you- please...make it worth my time!

If you can follow these basic rules you are ready to work out. Has any of this stuff happened to any of you? If so, tell me about it. Also, leave me a comment with your gym etiquette peeves for those knuckleheads that don’t know. Until next time, chow.

The Truth