Get Your Ro
ck Hard Physique
By Mike McErlane When working out, lifting, training, exercising or however you want to categorize it, we all are striving for a goal. For the most part, the majority of us want to be as lean, hard, muscular and toned as possible. For the most part we want that rock hard physique. More Muscle and less fat right? In order to do that we must truly understand there are many ways to train which are mostly dictated by our goal and abilities. What I offer in the content that follows are a set of tips, rules, and guidelines that focus on the techniques, workouts, and ideas behind shaping your physique the way you want.
Know the difference between Gaining Muscle and Shaping muscle.
Be your own Michelangelo First lets identify the difference. Gaining Muscles simply means that you are executing movement that stress the muscle enough to recruit more muscle fibers thus making these muscles grow larger. When you exercise you are not building muscle during the actual training session. As a matter of fact your are doing quite the opposite. You are tearing up the muscle fibers. Your body actually reacts the same way when you sprain your wrist, twist an ankle or injure another body part. It sends Blood and oxygen directly to the area the “trauma” occurred making it swell and look discolored. In a lot of ways this is “sort of” what happens when you train within the muscle (except your not actually injuring to the extent of causing trauma like in an actual injury unless you rupture the muscle from too much force). Your body is sending blood and oxygen into the muscles that are being emphasized which gives you the “pump”. Taking certain supplements such as Nitric Oxide boosters actually help this process occur at a higher rate which is why most products on the market will market that “NO Pump” you will get by taking their products.
Phase 1 Gaining Muscle
Phase 1
Muscles will adapt to the loads or stresses you put on them.
This adaptation enables the muscle to repair itself During rest or when you to be stronger the next are not training, there is a time around. The same certain time period of op- can be said for other parts timal rest your body goes of the body such as Bone through when repairing or the Skeletal system. itself. During this repair This is known as Wolff's phase is when your body Law. In this Law, it states recruits more muscle fithat like in Nature we bers to adapt to the strain all adapt to the stresses you just put it through. that are put on the body. The muscle soreness you Wolff's law was declared feel or DOMS (Delayed by a man named Julius Onset Muscle Soreness) Wolff. Now, Wolff's Law kicks in. This is the time primarily focused on Bone when your muscles are in structure, but we can be fact in the repairing phase apply this adaption phiand building up more losophy when thinking of muscle fibers and enhanc- muscle structure as well. ing the structure of the If a Tree is in an environmuscle cell. This is where ment with high winds it the muscle growth hapwould have to have strong pens. During this time is branches and deep roots when the muscle recruits in order to survive, much more muscle fibers so less thrive. The Tree would they can adapt and "be have grown to be able to ready" for the next time sustain the windy environyou put it through this ment, so like a tree that strain. In a typical sethas strong branches and ting you would want to deep roots, our bodies train these muscles again react the same way when within a 48 hour period we want to grow muscle. to get the best chance at We must constantly put even more muscle growth, our muscles in an environhowever that is where ment of strain and forces goals need to be applied that are not the norm if in order to structure the we want to see a change plan that is right for you. in how they grow or look.
Gaining Muscle (cont.)
**In Growing Muscle, think of stacking bricks. The more muscle growth the more bricks. However, how we want those bricks to look, and start to take shape, means we have to be meticulous on how we build that Structure which leads right into Sculpting the muscle.
Workout Program
for Rock Hard Muscles Week1
Day 1
Exercise
Barbell Incline Bench Press On Bench SUPER-SET Laying on Incline Bench Dumbbell Flys Both Arms SUPER-SET Dumbbell Bench Press On Bench Both Arms HIIT Training Standing Barbell Military Press SUPER-SET Standing Dumbbell Rear Delt Raise Both Arms Standing Dumbbell Side Raise Both Arms SUPER-SET Standing Dumbbell Upright Row Both Arms HIIT Training Standing Cable Triceps Extension Both Arms SUPER-SET Standing Both Legs Over Head Tricep Extension Both Arms Laying On Bench Bar Triceps Extension Both Arms Close Grip Pushups Feet On Ball HIIT Training
Sets Reps
3
10
0 3
0 12
0 3
0 10
1 3
7 10
0 3
0 10
3
15
0 3
0 10
1 2
7 10
0 2
0 15
2
15
2
10
1
7
Phase 2 Sculpting Muscle
Now that we have defined Muscle Growth, we need to look at how to Sculpt our muscles. This is more complicated than one might think. After all, how we sculpt our muscles all comes down to one simple thing. YOU and YOUR GOAL. Some of us want to be as big as possible, some lean, some want bigger arms, shredded abs, a great backside, round shoulders etc....These are all the details that we constantly look to find answers on how to get the results we want.
optimal results, and a wrong way, but it all depends on what you want this machine to do and how you want it to perform. I truly dont like to say NEVER do something in the gym, but rather ask WHY you would be doing it, except when there is a clear lack of understanding of form and technique applied.
Week1
Day 2 Exercise
Barbell Squat SUPER-SET Dumbbell Front Lunge Seated Machine Lets say you want nice well developed shoulders. Do you Leg Extension know which angle is best or Both Legs which exercises are best in SUPER-SET order to hit the Lateral Deltoid head responsible for Machine Leg Press the round look you want to Both Legs achieve? How about building Prone Machine a bigger peak in the arms? Leg Curl Both Legs Do you understand that the bicep is made up of 2 heads, SUPER-SET and that hand placement Barbell Straight and how you curl puts a difBefore you think that if you Legged Deadlift want bigger arms then all you ferent load on each head difHIIT Training have to do is curl a bunch of ferently? Did you know that the Long head is responsible weight, or if you want roundStanding Calf for higher peak while the ed shoulders press a bunch Raise shorter head is responsible of weight, etc.., then think SUPER-SET again. Every single movement for girth and width? in the gym must be done Seated Calf Raise with a clear and precise goal Sculpting Muscle simply HIIT Training in mind, of which exact mus- means that you are lookLeg Lifts on cles and parts of that muscle ing for areas you specifically want to target and develop Ground need to be emphasize. This them to your own personal is where an understanding specifications. Understanding SUPER-SET of Biomechanics comes into proper biomechancs or how Laying on Ball Abplay. I like to refer to biomethe muscles move and how dominal Crunches chanics as the mechanical each movement directly reengineering of the body. Hands by Head lates to HOW you get results There is a right way to make HIIT Training is extremely important. this machine move for best
CLICK HERE FOR THE WORKOUT 101 VIDEO SERIES on Proper technique and Bio-mechanics
Sets Reps
3 0 3
10 0 15
3
15
0 3
0 10
3
10
0 3
0 10
1 2
7 12
0 2 1 2
0 15 7 15
0 2
0 30
1
7
Week1
Week1
Week1
Week1
Day 3
Day 4
Day 5
Day 6
Exercise
Standing Barbell Upright Row SUPER-SET Standing Cable Machine Close Grip High Rows Both Arms Standing Overhead Cable Pulldowns Both Arms SUPER-SET Seated On Bench Bar Lat Pulldowns HIIT Training Standing Barbell Shrugs SUPER-SET Standing Dumbbell Shrugs HIIT Training Standing Bicep Curl Barbell Both Arms SUPER-SET Standing Both Legs Preacher Curls One Arm Standing High Bicep Curls Both Arms SUPER-SET Standing Bicep Curl Dumbbell Alternating Arms SUPER-SET Barbell Wrist Curl HIIT Training
Sets Reps 3
10
0 3
0 10
3
12
0 3
0 10
1 2
7 10
0 2
0 15
1 2
7 10
0 2
0 15
2
15
0 2
0 10
0 2
0 12
1
7
Exercise Sets Reps Barbell Incline 3 10 Bench Press On Bench SUPER-SET 0 0 Laying On 3 12 Incline Bench Dumbbell Flys Both Arms SUPER-SET 0 0 Dumbbell 3 10 Bench Press On Bench Both Arms HIIT Training 1 7 Standing 3 10 Barbell Military Press SUPER-SET 0 0 Standing Dumb- 3 10 bell Rear Delt Raise Both Arms Standing Dumb- 3 15 bell Side Raise Both Arms SUPER-SET 0 0 Standing Dumb- 3 10 bell Upright Row Both Arms HIIT Training 1 7 Standing Cable 2 10 Triceps Extension Both Arms SUPER-SET 0 0 Standing Both 2 15 Legs Over Head Tricep Extension Both Arms SUPER-SET 0 0 Close Grip Push 2 10 Ups HIIT Training 1 10
Exercise
Barbell Squat SUPER-SET Dumbbell Front Lunge Seated Machine Leg Extension Both Legs Seated Machine Leg Extension Both Legs Machine Leg Press Both Legs Prone Machine Leg Curl Both Legs SUPER-SET Barbell Deadlift HIIT Training Standing Calf Raise SUPER-SET Seated Calf Raise HIIT Training Leg Lifts on Ground SUPER-SET Laying on Ball Abdominal Crunches Hands by Head HIIT Training
Sets Reps 3 10 0 3
0 12
3
12
0
0
3
10
3
15
0
0
3
10
1 2
7 12
0 2
0 15
1 2
7 30
0 2
0 30
1
7
Exercise Sets Reps Standing Barbell 3 10 Upright Row SUPER-SET 0 0 Standing Cable 3 12 Machine Close Grip High Rows Both Arms Standing 3 15 Overhead Cable Pulldowns Both Arms SUPER-SET 0 0 Seated On 3 10 Bench Bar Lat Pulldowns HIIT Training 1 7 Standing Barbell 2 10 Shrugs SUPER-SET 0 0 Standing Dumb- 2 15 bell Shrugs HIIT Training 1 7 Standing Bicep 2 10 Curl Barbell Both Arms SUPER-SET 0 0 Standing Both 2 15 Legs Preacher Curls One Arm Standing High 2 10 Bicep Curls Both Arms SUPER-SET 0 0 Standing Bicep 2 10 Curl Dumbbell Alternating Arms Barbell Wrist 2 12 Curl HIIT Training 1 7
Week2
Week2
Week2
Day 1
Day 2
Day 3
Exercise
Barbell Incline Bench Press On Bench SUPER-SET
Sets Reps 4 8 0
0
Laying On Incline Bench Dumbbell Flys Both Arms SUPER-SET Standing High Cable Flys Both Arms SUPER-SET Dumbbell Bench Press On Bench Both Arms HIIT Training Standing Barbell Military Press SUPER-SET Standing Dumbbell Rear Delt Raise Both Arms Standing Dumbbell Side Raise Both Arms SUPER-SET Standing Dumbbell Upright Row Both Arms HIIT Training Standing Cable Triceps Extension Both Arms SUPER-SET Laying On Bench Dumbbell Tricep Extension Both Arms Close Grip Pushups Feet On Ball
4
15
0 4
0 20
0 4
0 8
HIIT Training
1 4
7 8
0 4
0 15
4
15
0 4
0 8
1 3
7 8
0 3
0 20
3
8
1
7
Exercise
Barbell Squat SUPER-SET Dumbbell Front Lunge Seated Machine Leg Extension Both Legs SUPER-SET Machine Leg Press Both Legs Prone Machine Leg Curl Both Legs Prone Machine Leg Curl Both Legs SUPER-SET Barbell Straight Legged Deadlift HIIT Training Standing Calf Raise V-Ups With No Equipment SUPER-SET HIIT Training Bent Over Cable Crunch HIIT Training
Sets Reps
4 0 4
8 0 15
4
15
0 4
0 15
4
20
0 4
0 8
1 3
10 20
3
30
0 1 3
0 10 12
1
10
Exercise
Barbell Bent Over Wide Grip Rows Both Arms SUPER-SET Standing Cable Machine Close Grip High Rows Both Arms Standing Overhead Cable Pulldowns Both Arms SUPER-SET Seated On Bench Bar Lat Pulldowns HIIT Training Standing Barbell Shrugs SUPER-SET Standing Dumbbell Shrugs Standing Bicep Curl Barbell Both Arms SUPER-SET Standing Both Legs Preacher Curls One Arm Standing High Bicep Curls Both Arms SUPER-SET Standing Bicep Curl Dumbbell Alternating Arms HIIT Training Barbell Wrist Curl HIIT Training
Sets Reps
4
8
0 4
0 15
3
20
0 3
0 8
1 3
10 8
0 3
0 20
3
8
0 2
0 20
3
20
0 2
0 8
1 2 1
10 15 10
Week2
Week2
Week2
Day 4
Day 5
Day 6
Exercise
Barbell Incline Bench Press On Bench SUPER-SET Laying On Incline Bench Dumbbell Flys Both Arms Standing High Cable Flys Both Arms SUPER-SET Dumbbell Bench Press On Bench Both Arms HIIT Training Standing Barbell Military Press SUPER-SET Standing Dumbbell Rear Delt Raise Both Arms Standing Dumbbell Side Raise Both Arms SUPER-SET HIIT Training Standing Dumbbell Upright Row Both Arms Standing Cable Triceps Extension Both Arms SUPER-SET Standing Both Legs Over Head Tricep Extension Both Arms Close Grip Push Ups HIIT Training
Sets Reps
4
8
0 4
0 20
4
20
0 4
0 8
1 4
10 8
0 4
0 15
4
15
0 1 4
0 10 8
3
8
0 3
0 15
3 1
8 10
Exercise
Barbell Squat SUPER-SET Dumbbell Front Lunge Seated Machine Leg Extension Both Legs SUPER-SET Machine Leg Press Both Legs Prone Machine Leg Curl Both Legs SUPER-SET Barbell Straight Legged Deadlift HIIT Training Standing Calf Raise HIIT Training Leg Lifts on Ground SUPER-SET Bent Over Cable Crunch HIIT Training
Sets Reps
4 0 4
8 0 15
4
15
0 4
0 8
4
15
0 4
0 8
1 3
10 20
1 3
10 30
0 3
0 12
1
10
Exercise
Barbell Bent Over Wide Grip Rows Both Arms SUPER-SET Standing Cable Machine Close Grip High Rows Both Arms Standing Overhead Cable Pulldowns Both Arms SUPER-SET Seated On Bench Bar Lat Pulldowns HIIT Training Standing Barbell Shrugs SUPER-SET Standing Dumbbell Shrugs HIIT Training Standing Bicep Curl Barbell Both Arms
Sets Reps
4
8
0 4
0 8
3
15
0 3
0 8
1 3
10 8
0 3
0 8
1 3
10 8
Eating for Rock Hard Muscles
An easy way to look at your nutrition if you are not much of a nutritionist or have a good idea at what you are eating really comes down to some simple things to be aware of. Follow these rules and you should be within your range of your nutritional recommended meals and calories.
1.) Start eating 5 or more meals a day.
2.) Eat Like a Caveman
Sounds like this would be the opposite of how to lose weight, but what happens is that you need to start out by consuming breakfast but in the amount that allows you to put something in your system to kick start your metabolism for the day. Much like a warm up set before hitting it hard in the gym, Breakfast actually means breaking the fast from not eating during your sleep time. From there, think of eating a breakfast, lunch, and dinner with 2 snacks in between. Typically you would want these snacks to come as a pre and post workout meal. Of course depending on your workout time during the day this can vary.
Start thinking as a caveman would and what they would have access to and eat it. So lets think like a caveman for a minute. They had more access to greens, fruit when it was in season, and meat and when they could kill it. So By trying to eat this way you will find yourself staying away from the foods you shouldn’t be eating, processed and one hit wonder meals. In 1 week of following this tip and the 5 or more meal per day rule, your not only gonna look better, but you will feel better too.
The major 3 Meals- Breakfast, lunch and dinner should not be the traditional full blown, stuff yourself until you cant move meals, but rather start eating just at the point until you are no longer hungry. Simple rule here to remember is to eat less, but eat often.
Taking Supplements for Rock Hard Muscles There are many supplement manufactures out there with so many lines of product suggesting they help you achieve a vast majority of things that is can be very confusing as to what to take and where to turn. Lets look at the basics. In this position I see all of these products and have our favorites of course and have had the luxury of trying pretty much everything on the market. Here's the basic scoop on taking product. Protein, BCAA's, and daily multi vitamins are a must. Pre workout, Nitic Oxide, Creatine, Test Booster Products, specialty categories a choice. Fat Burners, Muscle Gain
Products and Performance enhancers are an option for your goals. These are all things you must consider and that is why you come to the Workout Trainer. In this Feature my hope is to offer you a variety of Videos, techniques, tips and workout plans that give you the basic essentials of how to sculpt and target each major muscle group of the body, and get Rock Hard Muscles. In the end you should be more versed in how to achieve results. Once you have this basic understanding, the next step is to sign up to the trainer, create an account and follow the workouts outlined.
Meal Plans for Rock Hard Muscles Breakfast 1 1 2 1
whole egg slice reduced-fat or fat-free cheese slices low-fat deli ham whole-wheat English muffin
(Make breakfast sandwich: toast muffin; fry ham in pan and place on one half of muffin; fry eggs in pan using non-stick cooking spray and place on ham; top eggs with cheese and cover with other muffin half to make breakfast sandwich)
Breakfast 10 Healthy Grain Bagel
1 Tbsp Peanut butter Late morning snack 1/2 cup Reduced fat Greek yogurt 1 tsp honey (mix honey in yogurt)
Late morning snack 1/2 cup Reduced fat Greek yogurt 1 tsp honey (mix honey in yogurt)
Lunch 2 slices 2 slices 1/4 1 Tbsp
Turkey deli meat, or low-fat deli ham reduced-fat or fat-free American cheese avocado light mayonnaise
(Make rolls: Layer 1 slice of cheese on 1 slice of turkey, or ham; spread mayo on the cheese; slice avocado into 2 strips and put 1 slice of avocado in middle of cheese; roll meat and cheese around avocado and eat)
Mid-day Snack 2 hardboiled eggs 1 Tbsp light mayo Lettuce (add mayo to eggs to make egg salad; add egg salad to lettuce leaf, wrap and eat)
Dinner 6 oz 1/4 cup 1 tbsp 4 tbsp 1 cup 1/2 med.
lean ground beef (or lean ground turkey) reduced-fat cheddar cheese fat-free sour cream salsa shredded lettuce Tomato
(Make taco salad: Brown meat in frying pan; and add taco seasoning; place meat over bed of lettuce; add diced tomato, cheese, salsa and sour cream)
Nighttime snack 2 oz. beef jerky
Totals 1400 cal, 135 g protein, 70 g carbs, 60 g fat
Lunch 2 slices Turkey deli meat, or low-fat deli ham 2 slices reduced-fat or fat-free American cheese 1/4 avocado 1 Tbsp light mayonnaise (Make rolls: Layer 1 slice of cheese on 1 slice of turkey, or ham; spread mayo on the cheese; slice avocado into 2 strips and put 1 slice of avocado in middle of cheese; roll meat and cheese around avocado and eat) Mid-day Snack 1 can sardines in olive oil Dinner 6 oz chicken breast (baked or grilled) 1 cup russels sprouts (sauté in olive oil, add Tbsp lemon juice, tsp garlic salt) 2 cups mixed green salad 1 Tbsp olive oil w/1 Tbsp vinegar (dressing) Nighttime snack 2 oz. fat-free or reduced-fat cheese (Swiss, cheddar, or Monterey jack) 2 large celery stalks 1 Tbsp Peanut butter (spoon peanut butter into groove of the celery) Totals 1500 cal, 150 g protein, 75 g carbs, 70 g fat
Breakfast 1/2 cup Kashi Go Lean Cereal 1/2 cup low-fat milk 2 hard-boiled eggs Late morning snack 1/4 cup boiled soybeans (edamame) 1 stick light mozzarella string cheese (~ 1oz.) Lunch 1/2 cup low-fat cottage cheese 2 Tbsp salsa
(top cottage cheese with salsa) Mid-day Snack 6 oz. Shrimp 1 Tbsp seafood cocktail sauce Dinner 4 oz lean ground beef or turkey breast 1/4 can (14.5 oz.) diced tomatoes 1/4 med. onion
(Make taco salad: Brown meat in frying pan; and add taco seasoning; place meat over bed of lettuce; add diced tomato, cheese, salsa and sour cream) 2 cups mixed green salad 1 Tbsp olive oil w/1 Tbsp vinegar (dressing)
Nighttime snack 2 sticks light mozzarella string cheese 2 large celery stalks 1Tbsp Peanut butter (spoon peanut butter into groove of the celery) Totals 1350 cal, 130 g protein, 65 g carbs, 65 g fat
Breakfast 2 whole eggs 2 egg whites 1/4 cup low-fat cottage cheese 1/2 cup chopped broccoli (Make frittata: In frying pan on medium heat, cook onions for about 5 minutes with fat-free cooking spray, add broccoli and cook for about 5 minutes, In a large bowl, mix eggs, and cottage cheese and add to pan, lift and rotate pan so that eggs are evenly distributed; As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set. Invert onto a plate)
1 whole-grain wae Late morning snack 1 stick light mozzarella string cheese 1 oz. mixed nuts
Lunch 1 slice low-fat deli ham 1 slice deli turkey breast 1 slice extra-lean turkey bacom 1 oz. reduced-fat or low-fat cheese 1 whole egg 2 cups mixed green salad 1 Tbsp olive oil w/1 Tbsp vinegar (dressing) (Make Cobb Salad: slice ham and turkey into small trips, chop cheese and bacon, slice egg, add ingredients to salad and top with dressing and mix)
Mid-day Snack 1/2 cup Reduced-fat Greek yogurt 1 tsp honey
Dinner 6 oz top sirloin steak (grilled) 10 asparagus spears (grilled) (rub olive oil on asparagus spears; sprinkle on garlic salt and grill) 2 cups mixed green salad 1 Tbsp olive oil w/1 Tbsp vinegar (dressing)
Nighttime snack 1/2 cup cottage cheese
Totals 1600 cal, 140 g protein, 70 g carbs, 90 g fat
Breakfast 1 whole egg 1 egg white 1 slice reduced-fat or fat-free American cheese 2 slices low-fat deli ham 1 low-carb tortilla
(Make breakfast burrito: Heat tortilla in warm pan; fry ham in pan and place on tortilla; scramble eggs and cook in pan using non-stick cooking spray, add cheese and place on tortilla; roll tortilla into breakfast burrito)
Late morning snack 2 hard-boiled eggs 2 cups mixed green salad 1/4 avocado 1 Tbsp olive oil w/1 Tbsp vinegar (dressing)
Breakfast 1 cup lowfat milk 1 cup Kashi Go Lean Cereal Late morning snack 1 oz. fat-free or reduced-fat cheese (Swiss, cheddar, Monterey jack, etc.) 2 Turkey breast or low-fat ham deli slices meat (Slice cheese into two thin pieces and place in middle of turkey; roll up turkey and eat) 1 oz mixed nuts Lunch
(slice the eggs and the avocado and add them to the salad; top with dressing)
1/2 can tuna 1/2 cup low-fat cottage cheese
Lunch
(mix tuna in cottage cheese, add diced onions, carrots and peppers if desired)
1/2 Low-Carb Tortilla (such as Mission Carb Balance) 1/8 cup reduced-fat or fat-free shredded cheese 3 oz. chicken breast
(Make chicken quesadilla: chop chicken and cook in frying pan; place tortilla in a separate frying pan on medium heat; add cheese and cooked chicken to half of the tortilla and fold over tortilla cook both sides of tortilla until cheese is melted)
Mid-day Snack 4 oz. Shrimp 1 Tbsp seafood cocktail sauce
Dinner 2 oz. lean ground beef 2 whole eggs 1 slice extra-lean turkey bacon, such as Jenny-O 1/8 cup reduced-fat/fat-free shredded cheddar cheese 1 Tbsp reduced-fat sour cream 1/4 small onion
(Make cheeseburger quiche: brown beef in skillet with Âź of a small chopped onion; cook turkey bacon in skillet and cut into 1-inch pieces; add beef and bacon to bottom of a pie pan; Combine eggs, sour cream; shredded cheddar cheese and 1 tsp of garlic powder in bowl and mix well; pour mixture over beef and bake 40-45 minutes at 350Âş or until top is browned)
Nighttime snack 1/2 cup cottage cheese 2 tbsp salsa
Totals 450 cal, 130 g protein, 65 g carbs, 70 g fat
Mid-day Snack 1 stick light mozzarella string cheese Dinner 6 oz salmon (broiled or grilled) 2 cups mixed green salad 1 tbsp olive oil w/1 Tbsp vinegar (dressing) (add salmon to salad and eat as a salmon salad) Nighttime snack 1/2 cup cottage cheese 2 tbsp salsa (top cottage cheese with salsa) Totals 1450 cal, 140 g protein, 70 g carbs, 70 g fat