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Leg Training #2 – January 10, 2015

• Seated Leg Extensions 3×10-12 (squeeze and hold for 1-2sec at the top of the rep) • Squats 4×10-20 (2 sets with resistance bands; last set is a dropset of 20-25reps) • Leg Press 4×10-20 + Superset: Box Step-ups 4×10 • Hack Squats 3×10 • Sissy Squats 3×10 +Superset: Stiff Legged Deadlifts 3×10 • Battle…

Calves & Delts Training – January 9, 2015

Calves & Delts Training – January 9, 2015 • Standing Calf Raises Machine 7×15-20 • Standing Dumbbell Side Laterals 4x10x10x10 (dropset for 30 reps per set. Only reduce weight by 5lbs per drop) • Resistence Band Standing Barbell Shoulder Press 6×8-10 • Seated Reverse Pec-dec 4×10 • Standing Straight-bar Cable Straight-arm Extensions 4×10 +Superset: Standing…

Leg Training – January 8, 2015

Leg Training January 8, 2015 Warmup • Laying Hamstring Curls 3×10 (80% of your usual working sets, 2second hold at the top) Working • Barbell Squats 2×10 warmup, 5×4-20 working (ass to the grass each rep.(last set of working sets is 20 reps. 10 reps heavy, then drop weight 50%, then do 10 more.) •…

Shoulder Workout December 9, 2014

• Seated Dumbbell Press 4×10 (slow negatives) +Superset: Standing Dumbbell Shrugs (aim to touch your ears, and squeeze at the top of the rep. NO ROLLING YOUR SHOULDERS! Idiots do that. Say goodbye to your rotator-cuff if you continue doing it like that) • Seated Dumbbell Side Laterals 3×10-12 • Standing Dumbbell Side Laterals 3×10…

Q&A: Coach Marek, how often do you train legs?

Q&A time! Question: Coach Marek, how often do you train legs? Answer: I train legs two times per week these days. But I split the workouts into two separate days…day 1 is HEAVY QUADS/Lite Hamstrings, day 2 is opposite Heavy Hams/Lite Quads. Why? Well, my goal is to destroy the muscle group, since it’s the…

Chest Workout December 21, 2014

• Hammer Chest Press 2×12 warmup, 4×8-10 (heavy with resistence bands) + Superset: Incline Press 4×10 (slow negatives, explosive positive reps) • Hammer Wide Chest Press 4×10 (heavy with bands) + Superset: Incline Dumbbell Flyes 4×10 • Dumbell Pullovers 4×8-10 • Barbell Bench Press 4×8-10 (with bands) • Pec-dec Flyes 4×10 (6reps regular, 4reps with…

Leg Training December 19, 2014

Warmup • Laying Hamstring Curls 3×10 +Superset: Seated Leg Extensions 3×10 Working • Leg Press 5×10-15 (with bands, weight increases each set); 2×30 (50% of your heaviest set in the previous protocol); 1×50 (dropset the weight of the 30reps protocol until you hit 50reps…you must grow a par for this) 8 sets total. 1 minute…

#coachesdailydiet December 1, 2014

#coachesdailydiet December 1, 2014 Meal 1 8 eggwhites 2 whole eggs 1 whole banana 1 instant oatmeal packet + 1cup raw oats Meal 2 8oz chicken breast 1.5 cup jasmine white rice 1tbsn extra virgin olive oil Preworkout 1 scoop Allmax Razor8 1 scoop Allmax Hemavol 5g creatine 5g taurine TRAIN 70min Intra-workout 1 scoop…

Fail to Train Their Stomach

What do many inspiring bodybuilders fail to do? Train their stomach to process and digest food properly. Many go by the old wise-tale of just “eat eat eat, eat everything in sight”. Well, be ready for the massive amounts of fat gain if you follow that protocol. To properly train/teach your body to process foods,…

#trainingtip Bent-Over Barbell Rows while standing atop of a flat bench

#trainingtip Try doing bent-over barbell rows while standing atop of a flat bench. You will notice that your core will also get some added work, as you must balance and stabilize your frame while performing the lifting movement. I find it very effective as I must think about each rep completely, and I force myself…