If a 3-day option is my “#1”, then a 4-day bodybuilding program is my “1B”.

Remember you can make everything work, but nothing will work forever.

Training 4 days over a 7-day period still allows for plenty of time to plan to plan every workout accordingly during the week.

With a 4-day program you’ll notice you can ramp up your intensity of training, add a bit more volume and fit in more specific isolation type exercises to better target weak point muscles within each workout. Not much unlike the 3-day training program, the 4-day approach allows for many of the same advantages and disadvantages.

I’m a big fan of using a superset format on 4-day programs as it allows for greater intensity and gets the blood to the muscles early on in a workout. I’ll also incorporate more post exhaustion sets and eccentric dominant exercises during most of my 4-day structured bodybuilding training programs.

To give you a better understanding of the advantages and disadvantages of this approach to a bodybuilding program I’ve outlined them below.

The Advantages of the 4-Day Bodybuilding Training Split

Advantages

-       Greater Volume

-       Greater Overall “Pump”

-       More Muscle Specialization

-       More Isolation Exercises

-       Greater Structure for Hypertrophy

-       Favorite of Endomorphs and Mesomorph Body Types

Vince Gironda was a Bodybuilder who utilized variety

The Disadvantages of the 4-Day Bodybuilding Training Split

Disadvantages

-       Average Strength Gains

-       Less Recovery

-       More Central Nervous System Fatigue

-       Not preferred method for Ectomorphs

-       Higher Volume

-       Greater Chance of Overtraining

Below you will see a sample 4-day bodybuilding training program targeting the chest, back, traps and abs on Workout A, quadriceps and calves on Workout B, shoulders and triceps on Workout C and Hamstrings, Back, and Biceps on Workout D.

The Sample 4-Day Bodybuilding Training Split

Workout A – Chest, Back, Traps and Abs

Chest Exercise Superset

A1) Barbell Bench Press – 4 x 6

A2) DB Incline Chest Fly – 4 x 15

Back Exercise Superset

B1) Barbell Supine Row – 4 x 8

B2) Eccentric Pull-up – 4 x 10 (3 sec eccentric)

Chest Exercise

C1) DB Bench Press – 3 x 10

Back / Traps Exercise Superset

D1) SA DB Row – 3 x 15-20

D2) BB Shrug – 3 x 20

Abs Exercise Superset

E1) Hanging Leg Raise – 5 x 15-20

E2) Kneeling Banded Ab Crunch – 5 x 15-20

Workout B – Quads and Calves

Calves Exercises

A1) Chain Donkey Raises – 4 x 20

B1) Jump Rope – 4 x 30sec

Quads – Bilateral Exercise

C1) Barbell Squat – 4 x 15, 12, 10, 8

Quad Exercise Superset

D1) Barbell Front Squat – 3 x 8, 6, 4

D2) DB Split Squat – 3 x 5ea (3 sec eccentric)

Quad Finisher

E1) Chain Walking Lunge – 2 x 20ea

Workout C – Shoulders and Triceps

Shoulder Exercise

A1) Barbell Military Press – 4 x 6

Shoulder Exercise

B1) Standing Arnold Press – 3 x 8

Shoulder Giant Set

C1) HSPU – 3 x 8

C2) DB Rear Delt Raise – 3 x 15

C3) Band Pull Apart – 3 x 15-20

Tricep Exercise Superset

D1) Close Grip BB Bench – 4 x 6

D2) Lying EZ Bar OH Extension “Skullcrusher” – 4 x 10-12

Tricep Exercises

E1) Dips – 3 x 30

Workout D – Hamstrings, Back and Biceps

Back / Hamstring – Total Body Exercise

A1) Trap Bar Deadlift – 4 x 6

Back / Hamstring Superset

B1) Stiff-Legged BB Deadlift – 3 x 12

B2) Weighted Chin-up – 3  x 4

Back / Hamstring Superset

C1) Barbell RDL – 3 x 15

C2) GHR – 3 x 8

Bicep Exercise Superset

E1) DB Hammer Curl – 4 x 10

E2) Barbell Reverse Curl – 4 x 12

Sample Muscle Group Programs to Target Weak Point Muscles

Arm Dominant

Workout A – Quads and Hamstrings

Workout B – Chest, Shoulders, Biceps, Triceps

Workout C – Back, Calves, Abs

Workout D – Biceps, Triceps

Back Dominant

Workout A – Back, Hamstrings, Abs

Workout B – Shoulders, Triceps

Workout C – Quads, Calves

Workout D – Back, Chest, Biceps

Chest Dominant

Workout A – Chest, Shoulders

Workout B – Back, Biceps, Abs

Workout C – Quads, Hamstrings, Calves

Workout D – Chest, Triceps

Quad Dominant

Workout A – Quads, Hamstrings, Calves

Workout B – Chest, Shoulders, Triceps

Workout C – Back, Biceps, Abs

Workout D – Quads

Shoulder Dominant

Workout A – Chest, Shoulders

Workout B – Back, Biceps, Abs

Workout C – Legs (Quads, Hamstrings, Calves)

Workout D – Shoulders, Triceps,

Sample Frequency of a 4-Day Bodybuilding Training Split

4 Days in 1-Week – Allows for a greater volume of training.

Monday – Workout A

Tuesday – Off

Wednesday – Workout B

Thursday – Off

Friday – Workout C

Saturday – Workout D

Sunday – Rest

4 Days On, 2 Day Off, Repeat – Greater balance of training and recovery.

Monday – Workout A

Tuesday – Workout B

Wednesday – Workout C

Thursday – Workout D

Friday – Rest

Saturday – Rest

Sunday – Workout A (Start Rotation Again)

2 Days On, 2 Days Off, Repeat – Allows for greater recovery.

Monday – Workout A

Tuesday – Workout B

Wednesday – Rest

Thursday – Rest

Friday – Workout C

Saturday – Workout D

Sunday – Rest

Monday – Rest

Tuesday – Workout A (Start Rotation Over)

 
There you have it, my take on a 4-day Bodybuilding Strength Training Program.

What’s your approach?

As always, I appreciate your feedback and comments.

I’ll be back soon with my take on a 5-day bodybuilding strength training routine.

If you dig the knowledge do me a huge favor and “LIKE” this baby or SHARE it via your Facebook or Twitter!

Work Hard, Train Hard, Get Better,

Tyler English

PS – Don’t forget to read my take on a 3-Day Bodybuilding Strength Training Program in my last post = “The Best Bodybuilding Training Program?”

Or visit this link:
The Best Bodybuilding Program in the World? – Part 2

Every bodybuilder knows that titles are won when “facing the curtain.” With that being said you can’t amount to anything as a bodybuilder unless you’ve got the posterior development that turns heads. The muscles of the spinal erectors, glutes, hamstrings, traps and posterior delts often take a back seat in our society to the quads, chest, and abs.

Arnold's Back Won Titles

A strong commitment to developing the posterior chain is too often overlooked by novice bodybuilders and many strength advocates. I often see many strength training programs where the posterior chain is often neglected. After all we live in a world dominated by the sagittal plane.

I’ve put together my list of the most neglected posterior chain dominant muscle building exercises. These exercises are often overlooked for their importance on creating strength and ultimately building muscle in the posterior chain.

The Top 5 Most Neglected Posterior Chain Muscle Building Exercises

5) Glute Ham Raise – This is an exercise I overlooked early on in my bodybuilding career. It’s an exercise that maximizes the use of the hamstrings and spinal erectors. Unfortunately many gyms don’t have a GHR, probably the reason I choose to neglect it. But there are variations of the Glute Ham Raise you can perform using nothing more than a wall, your body, and a stability ball.

4) Good Mornings – Known to be popular exercise in powerlifting circles, this is a forgotten exercise among many bodybuilders and strength advocates. The exercise I like to call my “Christmas tree” exercise that will light up the muscles of the spinal erectors, glutes and leave your upper hamstrings wondering what you did differently.

3) Sled Drags – These beasts of all the sled exercises have gained a ton of notoriety for being an effective conditioning exercise. Let’s not be mistaken, this is a highly effective conditioning exercise – but if loaded enough can be an amazing exercise for the posterior chain.

2) Stiff Legged Deadlifts – Before you jump down my throat. Listen first. Look I like to deadlift, trap bar deadlift and use Romanian deadlifts just as much as the next guy. But collectively as a strength training society we’ve become hung up on the negative effects of the stiff-legged deadlift. It’s become the red headed stepchild of the deadlift family. When the truth is, when performed properly, is one of the most effective posterior chain exercises in your bag of tricks.

1) Reverse Hypers – I know what your thinking. First he wants me to buy a Glute Ham Raise, now he’s telling me to buy a Reverse Hyper. When I’ll be the first one to tell you that you don’t need a Reverse Hyper Machine to perform this posterior thriller. If you have a bench, band and your body then you are already half way to performing a Reverse Hyper. Try this variation from my buddy Ben Bruno.

Let me know what you think of the list.

Do you have any favorites of your own? If so, let me here your thoughts by leaving a comment below.

Work Hard, Train Hard, Get Better,

Tyler English

Or visit this link:
Building a Championship Posterior Chain

It is without a shadow of a doubt one of the major reasons I was able to earn my professional status as a Natural Bodybuilder with the World Natural Bodybuilding Federation (WNBF) in only 3 years of competition.

Winning the 2010 WNBF Mid America Pro Am Lightweight Class!

Building a powerful set of legs takes work and is by far the least glamorous muscle to train. There’s no checking yourself out in the mirror, wearing less clothes to see the muscle swell during each and every rep and set, there’s no “showing off” your legs during a training session unless you’re one of those dudes that wears those weasel squeezer bike shorts during a set of squats. (For the record, don’t be that dude!)

When I started training in high school I had a lean physique and some of the smallest legs. I was a soccer player all my life and was told to run, run, run. That is until I found the weight room, but massive quads, dense hamstrings, powerful glutes and eye popping calves don’t happen overnight.

I thought the immediate way for a young hardgainer like I was at age 15 was to squat heavy! The problem was my body couldn’t handle it. So then I thought more and more was better. I used leg extensions, leg curls, leg presses, and became enamored with these exercises.

There was one problem; my sticks were still sticks.

Even after gaining close to 30 pounds from junior to senior year from my efforts in the weight room, I still didn’t have the legs I wanted.  My quads didn’t exist!

That is when I began to learn the true art of “The Squat” and began to experiment.

Yet, all I wanted to do was squat more weight and still my quads weren’t growing.

At this time I was a college student who doubled as a gym animal and party animal!

Through trial and error I stepped into the gym one day and decided I was going to do 200 repetitions of squats in one workout and didn’t care how I was going to get there.

The workout was brutal!

I can remember not being able to leave the gym for almost 30 minutes after my workout and I couldn’t walk normal for over a week! The scary thing, the workout took me less than 30 minutes to finish!

I was dead!

But I loved it! For the next 6 weeks I followed this program!

And yes, you will see there are “machine” exercises in this program. I was still a baby in the iron game and still used them.

This workout was and still is by far one of the most brutal workouts I have ever done in my life. BUT IT WORKED!

In 6 Weeks I had seen a huge jump in my quad size!

If you are like I was and still struggling to grow those legs  then try this!

But I warn you be sure to prepare for the following.

1)   Tons of  soft tissue work (foam rolling) before and after this workout.

2)   Warm-up REALLY good before starting this workout. (Either some or a combination of movement prep, active mobility, bodyweight squats, t-spine mobility and lunge variations.) I didn’t know this back in 2001 and hence I the reason I couldn’t walk normal for the entire week.

3)   To be breathing heavier than you have huffed and puffed in your life.

4)   For every sissy squatter who wants the rack to hate you on this day, because the squat rack is yours on this day!

5)   You will feel nauseous and you probably will vomit.

6)   To not finish with the weight you start with.

6-Week Leg Overhaul

Do to the amount of spinal loading you will take longer to warm-up before this workout.

1A) – Barbell Squat 1 x 20

1B) – Leg Press – 1 x 4-6

1C) – Barbell Squat 1 x 20

Rest 4 Minutes

2A) – Barbell Squat – 1 x  20

2B) – Leg Curl – 1 x 4-6

2C) – Barbell Squat – 1 x 20

Rest 4 Minutes

3A) – Barbell Squat – 1 x 20

3B) – Leg Extension – 1 x 4-6

3C) – Barbell  Squat  – 1 x 20

Rest 3 Minutes

4A) – Barbell Squat – 1 x 20

4B) -  Leg Press – 1 x 4-6

4C) – Barbell Squat – 1 x 20

Rest 3 Minutes

5A) – Barbell Squat – 1 x 20

5B) – Leg Curl – 1 x 4-6

5C) – Barbell Squat – 1 x 20

Pass Out!

There it is! The workout that got me started! Since then I’ve mixed and matched the machine exercises into a variation of other leg exercises. But this is what I started with.

Now if you don’t like pain, don’t like to train legs cause it hurts, are weak-minded or just have no pain threshold, then DON’T DO THIS WORKOUT!

But if you want legs that set you apart from all the top-heavy meatheads in your gym!

GO GET IT!

Work Hard, Train Hard, Live Better,

TE

In my line of work Personal Trainers hear all the excuses as to “why” someone can’t do something.

It’s too hard.

I don’t have time.

I can’t do that.

I don’t want to eat that.

Yet, no matter where it is, what competition it is, or who it may be, there remains so many influential people in the Bodybuilding World and more specifically in my organization. One of the best parts about being a natural competitor is talking to fellow competitors from our amateur division, the International Natural Bodybuilding Federation (INBF) and our professional division, World Natural Bodybuilding Federation (WNBF).  Over the past 5 years I continue to meet some of the most inspirational, driven people.

Recently I had the honor to interview INBF Figure, FitBody and Bodybuilding Competitor Gina Stone about competing, life and how she does it all as a single mother.

Tyler English: Gina have a beautiful daughter, Brooklynn, and as a fitness professional I hear it all the time about balancing being a mom, work, working out and just life in general. What has made you successful at creating balance with all of these interchangeable parts?

Gina Stone: Balance is definitely key and although it can be very challenging at times, the trick for me is to plan each day in advance from the minute I wake up to the minute I go to bed.  There are days that you just can’t do it all… even though I like to think I’m superwoman, I have to remind myself that I’m not. So those days when I’m feeling burnt out or just overwhelmed, I try to look at the big picture and figure out what is most important today and things that can wait til tomorrow.

For those moms out there who may feel “selfish” by doing something solely for you, don’t!  One of the best thing you can do for your child is to do something that encompasses you and only you.  This will make you a better person and a better mom by adding something so special and positive to your life.  Your child (no matter how young) will see this and will respect and appreciate you for it.

Tyler English: How did you get into competing as a figure competitor?

Gina Stone: I was thinking about competing for about one year before I moved forward with the idea.  I love setting goals and completing them, always challenging myself and pushing forward.

Tyler English: What made you want to compete as a natural figure competitor?

Gina Stone: The less chemicals we put in our body the better.  Knowing that the outcome is nothing but hard training, clean nutrition, dedication and personal commitment makes me feel a sense of accomplishment without any “shortcuts”.

Tyler English: How did you start working with WNBF Pro Bodybuilder Bill Murphy aka “Murph?” (LOVE THAT DUDE!) haha

Gina Stone: I love Murph!!!! What a story, at the time I was working for LA Fitness in Stoneham. I stopped by Filipes Nutrition in Woburn and mentioned it in passing like, “Yeah, I’ve been thinking about doing a show, blah blah blah.”

So he said if I really want to do one, he had the perfect guy for me: Bill Murphy.  I said sure, I’ll talk to him.  Right then and there he picked up the phone, dialed and hands the phone to me.  (I’m like, I said I’d talk to him. I didn’t mean RIGHT NOW!)

I made an appointment to meet Murph that week (yea like I had time for that!).  He looked at me, pinched and prodded me like the human caliper he is, and he told me there was a show coming up in November… we have 9 weeks. Let’s do it!

I’m glad I didn’t put it off.  Procrastination is one of the worst things we can do to ourselves when we really want to do something but are scared.  Don’t make excuses!

My first show I “shouldn’t” have done.  I started training in September for a November show.  During that 9 week time frame I had to go to court for my divorce/custody case, switched jobs and took a pay cut to work closer to home, moved out and lived alone with my daughter.

To recap: divorce, new job, new home, new life.  Three huge life-changing events all during the time I should be focusing solely on training, nutrition and competing.

Moral of the story: If I can do it during the most stressful time in my life, anyone can!

Tyler English: How long do you prepare for your shows?

Gina Stone: First show prep time: 9 weeks. NE Classic prep time: 12 weeks.

I spent the last 6 months, after my first show, focusing on building muscle.  When I first met Murph, we were 9 weeks out from the first show and I went to him already lean due to stress and other factors going on in my life.  He put me on his nutrition plan and although I was eating more, every 2 hours, and working out the same time length, I managed to drop 10 lbs and get completely shredded. He completely flip-flopped my style of training and educated me on what really works.

Tyler English: What is your favorite part about competing?

Gina Stone: My favorite part about competing is seeing the metamorphosis take shape. Setting goals and achieving them.  I do these competitions for myself, no one else.  Many people get caught up in the drama of who made top five, who looks better than who, who “should have” won, shoulda woulda coulda.

If you get caught up with all of that than you’re missing out on what truly makes these competitions amazing, the personal journey.

It’s such a mental and emotional challenge on top of physical, but I like the idea of squeezing in as many shows as I can in one season.  For me it’s not just about placing or winning, it’s about the journey and knowing I gave 100% everyday until the second I step on that stage.

Most of all I love meeting awesome new people who share my passions.

Tyler English: What shows have you competed in?

Gina Stone: 2010 INBF Natural Connecticut Championships Ms. Fit Body: 2nd Place

2010 INBF Natural Connecticut Championships Figure Medium: 5th Place

2010 INBF Natural Connecticut Championships Heavyweight Women: 5th Place

2010 NE Classic Novice Figure:  4th Place

2010 NE Classic FitBody: 4th Place

2010 NPC Rhode Island Open Figure: 5th Place
2010 NPC Rhode Island Open Bodybuilding: 3rd place

2009 INBF Monster Mash Novice Figure: 3rd Place
2009 INBF Monster Mash Fit Body: 4th Place

2009 INBF MuscleTech World Championships Open Figure: 7th Place
2009 INBF MuscleTech World Championships Fit Body: 7th Place

Tyler English: Where do you see yourself on stage in 3 years?

Gina Stone: I would love to see myself competing as a pro within the next 3 years.  It would be an honor to step on stage with the pro women, they look truly remarkable and are an inspiration.

I have been making some really great connections and created networking opportunities that I could only make by competing in this field.

You never know what can happen 3 years from now, but I have some really exciting things that I am working on right now that I can’t wait to share with everyone.

As soon as I can talk about it I will share the news, but it goes to show you that even as a single mom at the cornerstone of turning 30, persistence and determination can reawaken dreams that you never though could come to fruition.

Tyler English: How long have you been training (in general?)

Gina Stone: In general what feels like forever.  I took a weight training class my sophomore year of High School (14 yrs ago) and was hooked on pushing weights and pushing myself physically.  Once all my girlfriend’s saw the muscle development and were like “I want your arms” I knew I’d never put a weight down again, lol.

Tyler English: What type of training split to you do?

Gina’s Weekly Training Split:

Monday:  bis/tris & legs

Tuesday: shoulders

Wednesday:  back/chest

Thursday:  cardio

Friday:  bis & tris

Saturday: legs

Sunday: rest or just cardio

Gina Stone: Unless I’m 2 or less months out from a show I do all exercises 4 sets/ 6-8 reps.
Closer to show time I switch to 2 sets/ 6-8 reps because of time- I need to spend more time on cardio closer to show and can “slack” a bit when I’m further out – I can’t believe I just used the word slack.
The above routine has worked WONDERS on building the mass I’ve been after in a short period of time- all super heavy weights too- like I mean 6-8 til absolute failure- if I can do even 9 reps I automatically kick up the weight.

About 8 weeks ago I started training bis/tris and legs twice a week, mainly because I want to be a monster, lol.  I noticed a HUGE difference by training those two body parts twice a week.

Biceps and Triceps can be trained easily twice a week because the muscle is smaller… the reason I started doing legs twice a week is because it’s always been the HARDEST body part to train and I’ve never been satisfied with how they look… and I really want to look like a freak. (which is a good term in this industry, lol)  I’m finally starting to see the new shape and muscle definition I’ve been after.

Tyler English: What is your favorite workout?

Gina Stone: LEGS!!!

I always do one warm-up set per body part, 4 sets of 6-8 reps to failure.

If I can do 10 reps, I stop and add more weight. Everyone who has seen me lately is SHOCKED at how much muscle I put on over the winter.  This is why: if I can push more weight, I do.  No sense in wasting my time- I’m not looking to maintain, I want to get better and better with each season.

Gina’s Sample Leg Workout

Smith machine squats

Rear lunge (on smith machine)

Hack squat

Leg press

Calf raise (on leg press)

Leg extension

Leg curl

Deadlifts (on smith machine)

Calf raise (standing or sitting)

Tyler English: What advice to you have for any mothers out there looking to compete?

Gina Stone: Just do it!

First, make sure your spouse or significant other is supportive, if they aren’t, find a new one! (j/k)

Seriously though, the last few weeks before show time can get physically as well as emotionally and mentally draining.  A strong support system will help give you the “oomph” you need in the last few weeks.  A best friend, supportive co-worker, training partner, trainer or coach anyone can work as a support system. That person does play an important role throughout your journey and helps keep your head on right, and reminds you just why you signed up to compete in the first place.

Some things that work for me and may work for other single mom’s out there:

1) Plan each and every day in advance, even if you have to plan out your entire weeks or 2 weeks at a time! (I’ve done it and it makes the day by day much easier)

2) Make the cooking fun and try to incorporate the kids if they are able to help. My 3 and 1/2 year old loves helping me, so I give her tasks that she can handle like wrapping the sweet potatoes in foil, and separating almonds in 1/2 oz piles.  (I tell her to count out 10 almonds, it’s approximately 1/2 oz, so I get my portion and she works on her counting)

Gina and Brooklynn

3) Find a gym w/ a daycare room so you can bring your little tot with you- no excuses!

4) Ask your trainer for plyometric routines or at-home exercises that you can do in case there is a day or two when if you can’t make it into the gym, especially if your child is sick.  Gotta keep moving when you’re prepping for a show!

5) Always look forward to training (even if you’re body isn’t).

6) Never make excuses. Don’t use your child or anything else such as time, work, money, etc. as an excuse.

7) Rise above the opinions of others. Women with muscles are strong, beautiful, powerful and sexy! People who have an opinion otherwise usually are intimidated or jealous… Just keep doing ya’ thing and be humble.  Do it for yourself and no one else.

Make yourself accountable and responsible- Hire a pro to create your nutrition and training program. This will help with keeping you on track.  Although the competition seems miles away, it gets closer everyday, and the timeline sure moves fast!

9) Idealization in everything you do!! There are no limits.

10) Never compromise your dream. Remember that this is a commitment.  It’s a lifestyle.  Things don’t go back to “normal” after the show is over.  It takes a special individual to be a fitness competitor but I do believe we ALL have the qualities inside us to compete. If you have desire, determination, persistence and commitment, than you can be a fitness competitor.

Tyler English: Thank you Gina for your time! You have an amazing story and I am sure there are many women and single mothers out there that can use your story as inspiration and motivation in their own lives. I want to wish Gina the best of luck as she is taking her Personal Training Certification Exam today and in her pursuit of that Professional status I think we all know she will obtain!

It was the early afternoon of January 3^rd, 2010 I started to experience ridiculous pains in my lower abdominal region. I figured it was just from watching my boy Wes Welker tear his ACL and MCL, during the Patriots final regular season against the Houston Texans. After all, I am super passionate about my Boston sports teams, my boxer’s name is Bruschi, and seeing that in the final game of the season, didn’t help!

As the day continued, the pain didn’t subside. I couldn’t move from the sofa and it didn’t get any better Monday, which just so happened, was the start of the first phase of Farmington Valley Fitness Boot Camp in the New Year.

I didn’t however ask my brother, Robert, to cover the morning sessions. No my stubborn ass decided to battle through a restless night’s sleep that accumulated all of 90 minutes!

So that next morning I battled through and taught our 6am and 7am sessions with increasingly pulsating pains in my lower abdomen. Following the 7am class I called my brother and told him he needed to come in to the gym because my pain was getting out of control.

He and I co-taught our 9:30am boot camp and then headed over to my place to watch the first part of NBC Connecticut’s 2-part feature on Farmington Valley Fitness Boot Camp.

After watching the feature at my place, Robert (Rob to all of you) wanted to know if I was going to be ok, again I said “I am fine, it’s just indigestion or some shit.”

Well, only a half-hour after he left I couldn’t stand up straight. I was doubled over in pain. After calling some of those people in my surrounding network for advice, my mother, my assistant and my brother, I loaded up Bruschi in my Jeep and drove myself to Med Help.

The diagnosis? They didn’t know… but feared the worse. To quote the Doctor, “If I told you that you needed to go to the hospital immediately which hospital would you go to?”

So? WTF? Am I going to die?

He “feared” it could be appendicitis and my appendix may “burst.” I immediately drove to the emergency room and called my Bro to tell him what the hell was going on.  After all, my dog was with me and I didn’t want the little guy to be stuck in my Jeep forever. So Robert came and picked him up and I sat in the waiting room in ridiculous pain and was able to watch our feature once again on NBC Connecticut.

After a fun 3-hour wait in the Emergency Room (good thing my appendix didn’t burst), I was admitted. After a series of tests, one in which required the doctor to push on the area in pain but required my abdomen to be relaxed. So the Doctor said to me with his Indian accent, “can you bend your knees, your abs are too firm,” which made me laugh. he told me I needed emergency surgery to remove my appendix.

So after a long day of increasing pain I went into surgery after 11pm with a group of female nurses surround me and woke up in serious pain early Tuesday morning with my female nurses gone and to my disappointment some dude as my nurse.

I was quite pleased when I was sent home later on Tuesday afternoon (after of watching the 2^nd part of our feature, our Grocery Store Tour on NBC Connecticut).

The next week was absolute hell. Not being able to sit up, upset stomach, my appetite went to shit, I was in constant pain. The gave me pain meds, but if you know anything about me you know I refuse to depend on that shit as I view it as poison. I took my meds for 2 days and refused to continue loading my body with that pharmaceutical bullshit.

I had dropped down to 172 pounds! Hell, I compete at 175 and walk around at 185. The surgery had caused me to loose over 10 pounds in only 10 days. It only got worse after my visit to see my surgeon.

He told me that I could not lift anything over 5 pounds for the next 6 weeks! No weight barring movements what so ever, even bodyweight exercises for fear of abdominal stress and the possibility for a hernia.

I thought well there goes this year of Professional Bodybuilding competition, no working out, no teaching boot camp, man this SUCKS!

The next month and a half were by far some of the worst weeks of my life. I ate like shit, slept like shit, and now that I think back on it was definitely suffering from some levels of depression.

I struggled with no teaching, not eating right, lost focus on some parts of my business and my own well-being. Even after returning back to teaching boot camps, my mindset wasn’t the same. Not having the ability to lift heavy iron, drip sweat from intense workouts, and feel the euphoric aftermath of a brutal strength training session was draining on me.

After 2 weeks I returned back to my doctor, he told me exactly what I didn’t want to hear. I had to wait 4 more weeks.

But the stubborn Italian got the best of me. I tried to get back in the gym only 3 weeks later by performing an Upper Body Push Workout at our gym. Well, I couldn’t vertical press 115 pounds, I could horizontal press worth shit and even got stuck attempting to rep 185 on close-grip bench (normally a warm-up weight for me). My bro had to pull it off me and tell me to “just take it easy.” Not so “easy” for me. I was completely frustrated.

I worked hard over the next month to put the weight back on I had lost. I felt the worst I had every felt in my off-season. I had serious doubts to whether I would compete in June, a goal I had set for myself before the New Year.

After 6 weeks of moderate training I knew I needed to change everything. I needed to go back to the drawing board. I made a promise to reinvent myself, my training, my diet, my recovery, and my work habits.

The re-launching of this blog was a major step in that direction.  So here I am reinvented and reinvigorated as a Fitness Professional, Business Owner, Fat Loss and Muscle Building Expert and Professional Natural Bodybuilder.

On June 5^th I took home 5^th place in the Heavier of two Pro Divisions in the WNBF Pro American in Marlborough, Massachusetts. I came in my best ever against a group that included many “true heavyweights” and I held my ground as a true middleweight and the youngest in my division. I had the best combination I have every put together of  symmetry, size, muscularity and conditioning. This is only the start. I have 2 more competitions over the next year where I plan on turning more heads.

10 Weeks Out at 189

10 Weeks Later at 176 on stage at the WNBF Pro American

Unlike some “so-called experts” in our industry, I am who I am because I practice what I preach, work in the trenches day in and day out, and have submerged myself into being the best at what I do.

This blog is my way of sharing it all with you.

Thanks for reading the first of many more to come.

(Sorry for the long post, future posts will not be so winded!)

Work Hard, Train Hard, Live Better,

TE

I got to know Jay back in 2006 after I had been competing as an amateur bodybuilder, truly not knowing where it would take me.

Then in 2006 his product Muscle Gaining Secrets was a major reason I transformed the way I train.

Growing up I was not your typical hardgainer, but I was quite skinny as a youngster. In high school I weighed in at 115 pounds as a freshman and only 130 pounds as a junior.

Don’t get me wrong I was a three-sport athlete making the varsity squad in soccer, wrestling and baseball as a freshman. I had an athletic body type but was by no means more then a bunch of “skinny muscle.”

I began training in 1998 and I gained 28 pounds in 18 months. By the time I graduated college in 2004 I had packed on 47 pounds of muscle in 6 years.

Impressive in many of my friends and family’s eyes but I only packed on 19 pounds in college thanks to what I call the “Three B’s” that every young male falls victim to during their four years that being BAD FOOD, BABES and BOOZE!

After graduating college I first competed in bodybuilding in 2005. From 2004-05 I was following your typical bodybuilding routine full of way too much volume for a person like myself.

1. I was a skinny guy.
2. I was an athlete.
3. I don’t do steroids.

In 2006, I began following Jay’s Muscle Gaining Secrets but for only 4 months before I was to compete again. (check out my performance at my one and only show in 2006)

I jumped back on my eating schedule after my 1 show in 2006 and jumped from 169 to 206 following Muscle Gaining Secrets!

IN 3 MONTHS!

After taking all of 2007 off to train hard I won my WNBF Pro Card in September of 2008, after only three years of Amateur competition. (This was a small show I won the week before winning my Pro Card with the WNBF.)

A few weeks ago I told Jay my bro and I were going to be in Watchung, New Jersey and wanted to come by his Renegade Gym to train and talk shop.

Jay realizing my passion for training, took it one step better. I received an email on Thursday March 19 from him asking to take a look at his new program Triple Threat Muscle.

Well I had just landed in Louisville, Kentucky for a 1-Day Business Coaching with my good buddy Pat Rigsby and I was starving.

So, I ate right? NOPE!

I couldn’t stop reading! Before I knew it I was 38 pages in and reading about “Finishers” and being someone who hates cardio I was loving what I was absorbing!

Look if you’re a looking for the way to pack on slabs of new muscle without spending every waking hour in the gym.

Triple Threat Muscle is for you!

If you want to look like GSP after he beat down Dan Hardy.

Triple Threat Muscle is for you!

If you want to look like a BEAST (Like my bro!)

Triple Threat Muscle is for you!

Just be ready to work your ass off!

Jason is an “in the trenches” Strength Coach who practices what he preaches and has helped countless dudes pack on a shit ton of muscle.

Hell, I am one!

My bro Rob and I got to experience Jason’s training methods first hand last Monday night at his Renegade Gym in the “Dirty Jerz” and now my bro is harassing me for Triple Threat Muscle.

You see both my bro and Jason are coming off pretty bad injuries (they both tend be stubborn knuckleheads) and have a handshake to reach 230 by May.

Following Triple Threat Muscle, I am going to be hanging out with two BEASTS at the Pearl Jam concerts in May!

It is awesome to say the MAN is back!

Time to Get Better!

Tyler English, NASM-PES, CPT

PS – Triple Threat Muscle is practically begin given away! It’s on sale for $47 until Thursday! Pick your copy up here => Triple Threat Muscle

Athlete: “Well, yeah we workout. Monday we do some chest and tri’s.”

Me: “What does the workout consist of?”

Athlete: “You know like bench press, incline bench press, pushdowns and skull crushers.”

Me: “So what does the rest of the week look like.”

Athlete: “Tuesday is back and biceps. Wednesday we do shoulders and finish with some legs on Thursday. We will sometimes fit in an extra arm workout on the weekends.”

Me: “So you are doing bodypart training?”

Athlete: “Trying to build muscle and get stronger and bigger so I guess yes.”

Now, see I stop short of telling these misinformed young athletes that they have been led to believe that body part training is what is going to help them acheive their athletic strength and power goals. You see it isn’t there fault. Unfortunately, from a young age many of them are taught wrong, heck I WAS TAUGHT WRONG!

Athletes need to train for performance. One of the best lines I ever heard was from the first time I heard Dave “The Band Man” Schmitz speak he said “You must train to react, not contract.”

Athletes find themselves falling victim to articles they see in the latest “muscle building” magazines that are filled with pharmaceutically enhanced freaks!

It is very unfortunate. Steriods have run so rampant in today’s sports that kids actually believe everything they read. Who can fault them when everyday superstars are using the illegal means to improve their very own performance on the field.

Young athletes must learn to understand that athletes need to train like athletes and they will see even more significant progress in their training programs. Bodypart training is not for a young athlete looking to improve their athletic abilities.

Strength, Movement Prep, Power, Speed, Agility, Quickness, and Flexibility must all be components of a complete athletic program.

Athletes need to train differently for their current season.

In-Season and Off-Season programs must vary in accordance to the physical demands placed on their bodies from their chosen sport.

Teenagers today have a better understanding of athletic performance and are in constant quest for the latest greatest program.

With a strong foundation the sky is truly the limit for many of these future superstars.