If your willing to put in the hard work, make the dedication and commitment while understanding the time that will be required to transform your physique, then you are ready to start your transformation.
I’ve put together a list of 150 Ways to Transform Your Physique. Some are simple, some go against one another, some will work for one person, others for the next person but all in all this list should make the journey a lot more enjoyable.

Ultimately, you need to build YOUR plan.

Use this list to build that plan.

150 Ways to Transform Your Physique

1. Eat Less

2. Eat More

3. Do more strength training

4. Do more metabolic resistance training

5. Do cardio

6. Do less cardio

7. Do interval training

8. Run hill sprints

9. Lift heavy

10. Use lower repetitions

11. Use higher repetitions

12. Deload for a week

13. Do more bodyweight exercises

14. Do less bodyweight exercises

15. Cook more

16. Plan more

17. Eat more protein

18. Eat less protein

19. Eat less carbohydrates

20. Eat more carbohydrates

21. Eat less fat

22. Eat more fat

23. Eat More Starch Free Meals

24. Eat More Vegetables

25. Eat Fruit Pre and Post Workout

26. Avoid Fruit

27. Be Strategic About Your Starches (Breakfast and Post Workout)

28. Eliminate Processed Foods

29. Use Portion Control

30. Control Carbs Without Eliminating Them

31. Eat 50% of Your Carbs Pre and Post Workout

32. Implement More Effective Nutrient Timing (See 25, 27, 30, 31)

33. Drink More Water

34. Drink Even More Water

35. Eat More Power Foods

36. Avoid Empty Calories

37. Remove Empty Calories

38. Be Aware of Your Macronutrient Ranges

39. Eat for Your Body Type

40. Use Protein Powder

41. Drink BCAA’s

42. Use Creatine

43. Take a Multivitamin

44. Take Omega-3

45. Use a Greens Supplement

46. Take Vitamin D

47. Avoid ALL Supplements

48. Eat More Nutrient Dense Foods

49. Listen more

50. Listen less

51. Read more

52. Read less

53. Train more

54. Train less

55. Train 3 times a week

56. Train 4 times a week

57. Train 5 times a week

58. Train 6 times a week

59. Follow a Push / Pull program

60. Follow a Total Body program

61. Follow a Lower / Upper program

62. Train in the 6 – 8 repetition range

63. Train in the 10-12 repetition range

64. Train in the 12-15 repetition range

65. Train Lower body 1 time a week

66. Train Lower body 2 times a week

67. Train Lower Body 3 times a week

68. Sprint

69. Sprint more

70. Spend more time between meals

71. Spend less time between meals

72. Try eating less often

73. Try eating more often

74. Implement Intermittent Fasting

75. Use My Plate

76. Get Comfortable being uncomfortable

77. Sleep more

78. Rest more

79. Supplement more

80. Supplement less

81. Carb Cycle

82. Implement Refeeds

83. Eat Grains

84. Avoid Grains

85. Train Lower Body More

86. Train Your Posterior Chain More

87. Train Your Heart More

88. Train Outside More

89. Train Outside Your Comfort Zone More

90. Start a New Training Program

91. Stop Programming Your Own Workouts

92. Hire a Coach

93. Hire a Coach Smarter than You

94. Be Accountable

95. Take Weekly Pictures

96. Track Your Daily Intake

97. Eat 3 Meals a Day

98. Eat 4 Meals a Day

99. Eat 5 Meals a Day

100. Eat 6 Meals a Day

101. Follow a Low Carb Diet

102. Follow a Medium Carb Diet

103. Follow a High Carb Diet

104. Eat Breakfast

105. Don’t Eat Breakfast

106. Eat Carbs at Night

107. Don’t Eat Carbs at Night

108. Have a Cheat Meal

109. Don’t Have a Cheat Meal

110. Follow Some Sort of Periodization

111. Use Linear Periodization

112. Use Nonlinear Periodization

113. Use Undulating Periodization

114. Use the Concurrent Method

115. Use a Conjugate Sequence System

116. Train for Aerobic Endurance

117. Train for Strength Endurance

118. Train for Anaerobic Endurance

119. Train for Maximum Strength

120. Train for Maximum Speed

121. Train for Hypertrophy

122. Train for Functional Hypertrophy

123. Use Supersets

124. Use Alternating Sets

125. Use Pre-Exhaustion Sets

126. Use Post-Exhaustion Sets

127. Use Tri-Sets

128. Use Quad-Sets

129. Use Strength-Cardio Sets

130. Use Drop Sets

131. Use Forced Reps

132. Use Rest/Pause

133. Use German Body Composition Protocols

134. Use German Volume Training

135. Use Advanced German Volume Training

136. Use High Density Training (6-12-25)

137. Use 8-8-16 Training Programs

138. Use 4-4-8 Training Programs

139. Use Cluster Training

140. Use the 1-6 System

141. Use Modified Strongman Training

142. Learn How to Train Differently (See 85-141)

143. Structure EVERY Training Session

144. Structure EVERY Meal

145. Measure Benchmarks (Scale, Body Composition, Measurements)

146. Follow the 90% Adherence Rule

147. Find a Training Partner

148. Schedule a Photo Shoot

149. Enter a Physique or Bodybuilding Competition

150. Stop Over Thinking the Process

Work Hard, Train Hard, Get Better,

Tyler English

Over the past 6 months, I’ve found what has turned out to be the best overall strength training shoe – in my honest opinion.

The New Balance Minimus series has grown tremendously in popularity among many Strength Coaches within the fitness industry.

My journey into using a minimalist shoe dates back to my tween-years. I was a huge fan of Converse Chuck Taylor All-Stars, both high top and low top versions. I believe I was guilty of owning a few different colors growing up (even a mustard color) that certainly made for some unique outfits.

My use of the Chuck Taylor All-Star changed from simply fashion, to use in my strength training sessions – predominately squat and deadlift days.  My minimalist sneaker use didn’t stop there, as I’ve worn every style of the Nike Free series (yes even the sneaker with the Velcro) and at one point owned 3 pairs of Vibram Five Fingers. I’ve come to realize that all have fallen a distant second to the New Balance Minimus series.

The Chuck Taylor

The Chuck Taylor created a lack of mobility (mostly due to the fact I wore the high tops) during unilateral lower body movements like split squats and lunges. The thickness of the outer sole restricted mobility and the lack of traction made movements using the sled and prowler, a bit rough on the feet.

The All-Star’s didn’t provide great breathability either, most likely why the sweat stains on mine were noticeable from across the gym.

Don’t get me wrong – I love my Chuck T’s, and yes, I even own a Superman pair (Go ahead judge me). I just choose to wear them in a fashionable sense now, not during training, and yes my Superman pair are SWEET!

The Nike Free Series

Changing over to the Nike Free seemed to alleviate what was lacking in the Chuck T’s – until the sneaker itself began to fall apart or until I moved laterally. Small pieces of the shoe seemed to always wear off, a sentiment I’ve heard echoed by numerous clients and past users of the sneaker. The lateral support on the Nike Free seemed to be lacking as well – creating a feeling of instability in the forefront of the sneaker.

I never felt the sneaker provided the support I needed from a training shoe.

The Vibram Five Fingers

Training in the Vibram Five Fingers truly gave me the feeling of barefoot training – but honestly I was never a big fan of the “fingers”. To be truly honest when I train my feet sweat, (A LOT) and it seemed after only a week of using the Vibram Five Fingers you could smell my feet throughout the gym.

When we moved my gym into our newest location the Vibrams were tossed and my 5-year old Chuck T’s went missing, which probably had something to do with their unique scent as well.

It’s safe to say I’ve moved on from the Vibram option but until now, if people asked me why, I blamed it on aesthetics. I guess the truth shall set me free.

The New Balance MX20 Series

I’ve always been a fan of shoes with hard soles for squats and deadlifts. It’s the reason that for years the All-Star sneakers were my staple choice of footwear on these particular training days.

My consistent problem with the Chuck Taylor was the limiting mobility throughout the remainder of my training sessions.

The New Balance MX20 or “Cross Trainer” is everything you’ve been looking for. Even we past Chuck Taylor users will admit it– trust me I had a hard time letting go at the onset too.

The shoe’s firm heal mimics the feel of the solid ground allowing you to apply more vertical force on the ground. A key component for many of your compound lifts like squats, deadlifts and presses.

As I mentioned above, I’ve always been a loyalist to the Converse Chuck Taylor All-Star but I chose to wear the high top sneakers. Never having had serious knee or hip issues I wasn’t so concerned with the limited range of motion the high top Chuck Taylor caused.

As I transitioned away and into the low top New Balance MX20, during training, the greater natural improvement I noticed in my ankle mobility.

Now even if you know little about corrective exercise – know that increased ankle mobility will lead to improvements at the knee, hip and low back.

The only true down sides of the MX20 is I found the fit to run a half size smaller than your typical fit, due to the oversized cushion on the back heel and I felt they lacked traction for use on metabolic workouts.

Heel Thickness in the MX20 is smaller in the New Version

Both these issues I feel New Balance has improved tremendously in their newer style of the MX20 (pictured below).

MX20 - New Model

MX20 New Traction

Overall the New Balance MX20 has become my go to training shoe – mostly likely why I currently own 4 different colors (missing from the picture my grey pair).

I've Become a Fan

The New Balance Trail Series – MO10, MT10, MT00 and MT20

These New Balance have been made popular by their Vibram outsole and fitted minimalist upper. I’ve used both the MO10 and MT10, as well as the newer models, of the MT00 and the MT20 during strength training and metabolic conditioning sessions with great success. They all fall into the New Balance Trail version as they provide the “feel” of the Vibram Five Fingers (minus the toes) and durable bottoms – making these options usable for a wide variety of training protocols.

The minimal Vibram outsole, that New Balance has made a staple of this shoe, provides a great option of wearing the sneaker with or without socks.

The New Balance MO10 – The Best Outdoor Training Sneaker

The New Balance MO10 is constructed with a water-resistant synthetic mess upper that helps keep your feet dry. If you’re a fan of outdoor trail runs, hikes or just an all-season athletic shoe that you can wear, this is the sneaker for you. I’ve worn it on muddy trails post rainfall, during the cold winter months and on a day-to-day basis with outstanding comfort.

The Current State of My New Balance MO10

The MO10 is your best outdoor training shoe and would provide you the best option in these elements and for use in mud type races like the Tough Mudder.

The New Balance MT10 – The Metabolic Training Sneaker

Very similar to the New Balance MO10, the MT10 is constructed with the Vibram outsole and makes for a great outdoor trail option. What I’ve found to be even more intriguing about the MT10 is it’s not only lightweight, it provides more flexibility and breathability then the MO10 – making it a great indoor training option for high intensity conditions.

For clients in my gym that partake in high intensity metabolic resistance or metabolic conditioning style workouts they desire a sneaker that can give them this flexibility and breathability – the MT10 is that option.

The MT10 has become the popular choice of many clients

One key aspect to the MO10 and MT10 is they provide greater traction than the MX20. For this reason alone individuals engaging in metabolic resistance and metabolic conditioning training sessions have chosen the MT10 over the MX20.

The New Balance MT00 – The “Most” Barefoot Training Sneaker

The minute I placed this sneaker on my feet I got the sense that the shoe was created to give you the exact feel of a Vibram Five Finger – minus the Five Finger portion.

A true to form “barefoot” sneaker – the MT00 is one of the newest options for barefoot training fans and provides everything you could ask for in a barefoot trainer.

From the increased flexibility and featherweight feel of the midsole and the combination of what New Balance calls the “No-sew” forefront and the sneaker’s synthetic/mess upper gives the shoe a featherweight feel at 4.4 ounces.

The Lightest and "Most" Barefoot New Balance

I think the thing that impressed me the most was the bottom of the shoe. You’d expect the sneaker to be fairly flimsy due to it’s feel and weight – when the exact opposite is true. The outer sole has a unique design to give the shoe great traction and support. Many of my clients have begun to transition from Vibrams and the MT10 into this, the latest New Balance Vibram option.

Great Traction for a Minimalist Sneaker

The biggest test to this “minimalist” shoe was spending an entire day walking around Boston the Sunday before Marathon Monday and I couldn’t have been more comfortable after walking all day long.

Great support for a truly minimal shoe.

The New Balance MT20 – The Aesthetic Metabolic Training Sneaker

A newer sleeker and aesthetically pleasing version in the Vibram outsole series, has become part of my daily outdoor wear. It provides the same sole as the MT10 but might be what some call a “better-looking” option.

The MT20 provides the feel of the MT10 but "Prettier"

Don’t get me wrong I’ve used the MT20 to train, push the sled and even ran sprints with them this past Sunday – with great feel and support.

My staff has actually become quite jealous of this pair and my growing collection.

Work Hard, Train Hard, Get Better,

Tyler English

PS – For our clients in the Farmington Valley area be sure to visit New Balance Avon and let them know Tyler sent you.

PPS – For more information on the New Balance Minimus Sneakers visit www.NewBalance.com

There I said it.

If you enjoy supplemental cardio and you are an advocate of strength training – you are on a lonely island. I don’t know many strength coaches who would rather “go for a run” or do some sled work over lifting up some heavy weight.

Don’t get me wrong, cardio has plenty of benefits and at TEF we make sure each of our clients is given the right type of cardio for their goals and lifestyle.

Hell, I love the prowler and the sled – I’ve lost many a battles with the two. Sprints are my favorite form of cardio but not all cardio is created equal in the fat loss game.

To quote my good buddy John Romaniello – “Cardio is like ketchup, it makes everything better.”

That is true and I’m a firm believer in that when it pertains to fat loss, but cardio takes time.

Cardio Requires Time You Don't Have

What if you are someone who just doesn’t have time to implement supplemental cardio into your training program?

Then what?

What if I told you that no matter how much time you have in a week –there is a cardio solution for you?

Still not convinced? Don’t have the time?

Let’s be realistic – we all can make the time.

No amount of cardio is going to help if your nutrition is a mess. Get that in line first then start moving.

Cardio is the final piece of the 4 components to achieving fat loss success, you can read more about that HERE.

So I’ve outlined a cardio prescription designed specifically around how many days a week you can train and dedicate to cardio specific work.

How Do You Rank the Different Forms of Cardio?

#1 – Metabolic Resistance Training or Strength Training

#2 – High Intensity Anaerobic Interval Training

#3 – High Intensity Aerobic Training

#4 – Low Intensity Aerobic Training

What Form of Cardio Does What?

1.) Metabolic Resistance Training or Strength Training

Why This Form of Cardio?  – To burn calories, maintain/promote lean muscle mass and elevate metabolism

What It Does? – MRT or an effectively designed Strength Training program will create an increase in Exercise Post Oxygen Consumption (EPOC) or metabolic disturbance following the workout. MRT promotes the body to maintain lean muscle mass while elevating the metabolism through EPOC. As your metabolic rate recovers to return back to pre-exercise levels it continues to burn calories. MRT has been shown to take several hours to return to these levels leading to a greater overall caloric burn even hours after your training session is complete.

2.) High Intensity Anaerobic Interval Training

Why This Form of Cardio? – To burn calories and elevate metabolism

What It Does? – HIIT much like MRT increases EPOC following a training session. HIIT will burn calories during and after the session is complete.

3.) High Intensity Aerobic Training

Why This Form of Cardio? – Burn calories

What It Does? – High Intensity Aerobic Training will burn more calories than a low intensity aerobic training session of equal time but won’t promote muscle mass or elevate your metabolism following the session.

4.) Low Intensity Aerobic Training

Why This Form of Cardio? – Burn calories

What It Does? – Low Intensity Aerobic Training will burn calories and can burn a good amount of calories, depending on how long you perform a session, but won’t help promote muscle mass or elevate your metabolism.

What Style of Cardio Do I Use?

#1) – Metabolic Resistance Training or Strength Training

Time to Train – 3 – 4 hours a week

Format – Alternating Sets, tri-sets, quad-sets

Specifics – Intensity is key, work can best be performed by following a form of periodization.

Utilize #1 if you only have 3-4 hours a week use MRT or Strength Training with alternating set, trisets, or quad sets.

#2) High Intensity Anaerobic Interval Training

Time to Train – 4 – 6  hours per week.

Format – 10-45 second high intensity. Be sure to follow up work periods with at least equal rest periods. 15 seconds of work, 30 seconds of rest: 30 seconds of work, 30 seconds of rest.

Specifics – Work should be performed at 100% intensity for entirely of the work period.

Combine #1 and #2 if you have 4 – 6 hours to train in a week.

#3) High Intensity Aerobic Training

Time to Train – 6-8 hours per week.

Format – Intervals greater than 45 seconds or where perceived exertion level is below 9 or 10, meaning you can not maintain 100% intensity throughout the work period. At some point during the work period of high intensity aerobic training you will find yourself needing to “pace” to finish.

Specifics – Work periods will mostly be performed with intervals greater than 45 seconds and up to 5 minutes. For example – bike intervals of 2 minutes of intense work followed by 2 minutes of recovery.

If you are someone who can dedicate 6-8 hours – add #3 to the equation.

#4) Low Intensity Aerobic Training

Time to Train – You find the time to train more than 8 hours a week.

Format – This is true aerobic training. Running a steady pace over 30 minutes to an hour, walking on the treadmill, riding the bike are all examples of this form of cardio.

Specifics – This is what you hear referenced as “The Fat Burning Zone” because your intensity is only that of 60-65%.

If you are one of those freaks who finds time to train more than 8 hours a week feel free to add in #4.

Now be sure to write yourself your cardio prescription depending on your available training time and overall physique goals.

Work Hard, Train Hard, Get Better,

Tyler English

PS – Check out my first article over at STACK => http://blog.stack.com/2012/05/02/5-tips-to-build-muscle-quickly/

I’ve put together my 4 Components to Fat Loss Success and gone a bit further. I’ve outlined the best choices of cardio to perform to achieve maximum fat loss success.

The 4 Components to Fat Loss Success

Fat Loss Component #1 = NUTRITION

Nutrition – Understand that you don’t lose ANYTHING if you are not ready to put your nutrition first. Reread this if you don’t understand.

Fat Loss Component #2 = DIET

Diet – It’s what you EAT! Get your Diet under control and watch your body change! Just because you are on a “Diet” doesn’t mean you are some type of FREAK.

Sidebar: But don’t be afraid to be called a freak by other’s who envy your dedication.

A FREAK LEADS

Fat Loss Component #3 = STRENGTH TRAINING

Strength Training – Whether your fat loss program is a 3, 4 , 5 or 6 day training split, you follow a metabolic resistance training format, a push / pull routine or a bodybuilding routine the ultimate purpose during a fat loss program will remain the same. This ultimate goal of a strength training program is to burn calories, maintain muscle and elevate your metabolism. Cardio queens have had it wrong for years.

Strength Training ALONE is GREATER than Cardio ALONE.

Fat Loss Component #4 = CARDIO

Cardio – I’ve said this before and I’ve heard my boy John Romaniello say the same thing – “Cardio is like ketchup, it makes everything better.” This statement couldn’t be more true – even if you don’t like ketchup.

The topic of cardio has become a topic for a firestorm of debate in the fitness industry. So I’m laying out the different variations you can perform. No need for debate – as I’ve used every one of these because they all can work when done correctly or in the correct sequence.

Fat Loss Cardio Training – Made Simple

#1 – Metabolic Resistance Training – If all you have is 3 hours a week, do this! It combines your Strength Training and your High Intensity Anaerobic Interval Training. It provides you more bang for your buck with a Cardio Strength Training Program all in one. It’s what makes our program at Tyler English Fitness successful.

#2 – High Intensity Anaerobic Interval Training – Studies show it burns more calories than steady state and elevates metabolism. If you have more time in your week than ADD THIS INTO IT! One to Three Sessions per week can do wonders!

#3 – High Intensity Aerobic Interval Training – If you’re going to add another fat burning component to your programming then take a look here. This method is simply a lower intensity interval method.

#4 – Steady State High Intensity Aerobic Training – You’re not working hard enough here to increase EPOC (Exercise Post Oxygen Consumption) all that much. The goal here is to simply burn more calories. This is where the general population thinks they are working harder during a cardio session but they’ve already skipped steps 1 to 3.

#5 – Steady State Low Intensity Aerobic Training – Low intensity aerobic training won’t burn a ton of calories but for someone following all these components you’re might already be burning body fat by the time to “go for a walk”.

Let’s get 100 “LIKES” and 25 comments on this baby and I’ll be back with a blueprint for success – depending on how many days a week YOU can train.

If you appreciate the knowledge then spread the work and give it a “LIKE”.

Work Hard, Train Hard, Get Better,

Tyler English

Or visit this link:
The 4 Components to Fat Loss Success

My desire and success has been predicated on following a 3 or 4 day program with the sole exception being when I’m in contest preparation. When preparing for an upcoming bodybuilding competition I will incorporate training cycles where I train 5 or maybe 6 days per week.

My Hamstrings Weren't Built By Training 5 to 6 Days Per Week

Training 5 or 6 days per week can be accomplished with success. I know plenty of successful Bodybuilders who follow this approach to bodybuilding with great success.

There isn’t much of a difference between a 5 or 6 day bodybuilding training program, the true difference with this training style is how they differ from selecting a program of 3 or 4 training days.

The Advantages of the 5 & 6-Day Bodybuilding Training Split

Advantages

-       Greater Training Frequency

-       Greater Muscle Isolation

-       More Muscle Specialization

-       Ability to Shorten Training Time

-       Favorite of Most Bodybuilders

The Disadvantages of the 5 & 6-Day Bodybuilding Training Split

Disadvantages

-       Less Recovery

-       Average Strength Gains

-       High Volume

-       CNS Fatigue

-       Less Muscle Frequency

Bodybuilding “Body Part” Workouts For Use on 5 or 6 Day Programs

Leg Workout

A1) Barbell Squat – 5 x 5

B1) Barbell Reverse Lunge – 4 x 6ea

B2) Glute Ham Raise – 4 x 8

C1) KB Goblet Squat – 3 x 15

C2) Barbell Romanian Deadlift (RDL) – 3 x 15

D1) Dumbbell Walking Lunge – 3 x 30 yards

D2) Reverse Sled Drag – 3 x 30 yards

E1) Standing Calves Raise – 1 x 100 (Minimal Rest as needed)

Shoulder Workout

A1) Barbell Military Press – 4 x 6

B1) Dumbbell Seated Arnold Press – 4 x 8-12

B2) Incline (Chest Supported) Dumbbell Rear Deltoid Raise/Flye – 4 x 15

C1) Dumbbell Lateral Raise – 3 x 15-20

C2) 60 Degree Incline DB Press – 3 x 10

Back Workout

A1) Trap Bar Deadlift – 5 x 5

B1) Wide Grip BB Row – 4 x 8

B2) Eccentric Chin-Up – 4 x 6 (3 second negative)

C1) BB Shrug – 3 x 10

C2) Farmer Log Walk – 3 x 30 yards

Chest Workout

A1) Barbell Bench Press – 5 x 10

B1) Dumbbell Incline Chest Fly – 4 x 12

B2) Weighted Blast Strap Push-up 4 x 10

C1) DB Bench – 4 x 8

D1) Band Push-ups – 3 x 20

Arm Workout

A1) Dumbbell Hammer Curl – 4 x 8

A2) Band Pushdown – 4 x 15

B1) Barbell Curl – 4 x 10

B2) EZ Bar French Press – 4 x 12

C1)  EZ Bar Curl – 4 x 10

C2) Dumbbell L-Extension – 4 x 15ea

Sample Training Frequency 5-Day Bodybuilding Split

Sunday – Rest

Monday – Legs (Quads, Hamstrings, Calves)

Tuesday – Shoulders

Wednesday – Back

Thursday – Chest

Friday – Arms (Biceps, Triceps)

Saturday – Rest

Sample Training Frequency of a 6-Day Bodybuilding Split

Sunday – Rest

Monday – Quads

Tuesday – Back

Wednesday – Chest

Thursday – Hamstrings, Calves 

Friday – Shoulders

Saturday – Arms

That’s a look at a 5-day and 6-day approach to training for Bodybuilding. My preference is no more that 5 days, but again choose what works best for you.

I’d love to hear your feedback. Let me know what works for your training.

Work Hard, Train Hard, Get Better,

Tyler English

PS – Did you hear my big announcement? Check it out here => http://tylerenglishblog.com/2012/04/23/natural-bodybuilding-mens-health-and-the-bodybuilders-bible/

Or visit this link:
The Best Bodybuilding Program in the World? – Part 3

It was Bodybuilding that first introduced me to strength training.

This journey began over 15 years ago in my basement, with an old school concrete filled, plastic set of weights and some bodyweight exercises.

Since 2005 the sport of Natural Bodybuilding has become a major part of my training, nutrition and lifestyle.

I’m proud to announce that I’ve been granted the opportunity of a lifetime.

Thanks to Men’s Health and Rodale, I will be authoring The Men’s Health Bodybuilder’s Bible.

The book will guide the reader through the process of transforming their physique for preparation to compete in a natural bodybuilding competition or build a physique that rivals that of today’s fitness model, that we often see in advertisements and magazines.

I’m truly looking forward to bringing Natural Bodybuilding into the mainstream with the publication of The Men’s Health Bodybuilder’s Bible.

Thank you to everyone who made this dream, a reality.

For more info please go here:

http://www.prlog.org/11856501-farmington-valley-connecticut-fitness-expert-tyler-english-signs-book-deal-with-mens-health.html

Work Hard, Train Hard, Get Better,

Tyler English

Or visit this link:
Natural Bodybuilding, Men’s Health and The Bodybuilder’s Bible

Before I head out I wanted to send out a quick Friday post.

It’s really simple.

I NEED your FEEDBACK.

Over the next 8 months I’m embarking on a journey, that I’ll announce on Monday, this journey will bring Natural Bodybuilding into the mainstream!

I promise.

But in the meantime, I want to hear your thoughts and feedback.

What do you want to see more of?

Bodybuilding?

Bodybuilding Workouts?

Fat Loss Workouts (with a Bodybuilding spin?)

Nutrition?

Diet Advice?

Physique Enhancement and Prep?

Workout videos?

Exercise videos?

Ebooks?

I just want to hear YOUR voice.

Leave a comment below and let me know what your thinking.

As always, I appreciate your feedback and comments.

I’ll be back soon with my BIG announcement AND 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 “LIKE” this post!

PPS – Don’t forget to leave a comment!

PPPS – Did you read the last post on a 4-day training split? Check it out here => http://tylerenglishblog.com/2012/04/19/the-best-bodybuilding-program-in-the-world-part-2/ 

Or visit this link:
Your Bodybuilding, Workout, Exercise, Fat Loss, Nutrition, Physique Enhancement and Diet FEEDBACK is NEEDED!

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

The one that works for you.

How many days per week should your bodybuilding program consist of?

The one that works for you.

Vague? Some may say that, but let me explain.

Unfortunately, we live in a world where nothing is perfect.

We are our schedules, it’s really that simple.

If you ask me at different times of the year, how many days a week do you train?  Depending on that time of year and my schedule – you are guaranteed to get a different answer each and every time.

Arnold Trained in Different Bodybuilding Splits

For some parts of the year I’ll follow a 3-day per week split.  When time allows that 3-day split becomes a 4, 5 or 6 workouts in a week. (Depending on the training split – as explained below)

Some other parts of the year a 4-day per week split is the weapon of choice.

These two have become my go to training splits whether I am in bodybuilding contest prep or offseason.

Most recently I’ve added a 5-day per week bodybuilding training split back into my routine.  The reason why?

I’ve made the time to get in the gym more often. Something I’ve done on a 3-day split, simply by increasing the frequency of each workout over a 7-10 day period. (See below)

Early on in my bodybuilding career I even made the time to train 6 days per week. Something I know many bodybuilders still follow – just not me. My approach back then was very different then what 6 workouts in 7 days might look like today.

I’ve evolved as a strength coach and a bodybuilder over the last decade. As I’ve evolved so too has my training. I’ve seen major success following a 3-day, 4-day and 5-day a week bodybuilding program.

One of the most successful training splits I’ve followed during my offseason and bodybuilding contest preparation is a 3-day per week split. This approach has allowed me to space out my training during busy times of my life, jam-pack my workouts or increase my training frequency –  if my scheduled allowed.

When using a 3-day per week bodybuilding routine I never feel rushed to get to the gym because I know I have an entire week to or 7 days to train three times.

It’s also given me the option to follow a 3 days on, 1 day off or a 3 days on, 2 days off approach to training – when my schedule allows for it.

Some may doubt this and say I’m not getting enough muscle stimulation. To those I say – look at my muscle growth since 2005 and incase you forgot, muscles don’t grow in the gym.

Being a true ectomorph early on in my life, I’ve had great success at adding size and strength to my physique following a 3-day per week training split.

There are advantages and disadvantages to this approach to training, especially depending on your bodybuilding goals and body type.

The Advantages of the 3-Day Bodybuilding Training Split

Advantages

-       Overall Muscle Stimulation

-       Greater Frequency to Major Muscles

-       Greater Strength Gains

-       More Recovery

-       Less Central Nervous System Fatigue

-       Great for Ectomorphs

The Disadvantages of the 3-Day Bodybuilding Training Split

Disadvantages

-       Less Muscle Specialization

-       Less Isolation

-       Elimination of Weak Point Training

-       Less Volume per Body Part

-       Less Frequency to the “Show Muscles”

-       Not for all Endomorphs

-       Less “pump”

The Sample 3-Day Bodybuilding Training Split

Workout A – Back, Rear Deltoids, Biceps

Horizontal Pull (Back Thickness)

A1) Barbell Row – 4 x 8

Vertical Pull (Back Thickness)

B1) Weighted Close Grip Chin – 3 x 10

Horizontal Pull (Lat Isolation)

B2) Dumbbell Single Arm Row – 3 x 15

Vertical Pull (Back Width)

C1) Eccentric Wide Grip Pull-ups – 3 x 8

Horizontal Pull (Upper Back / Rear Delt)

D1) TRX Face Pull – 3 x 15

D2) Band Pull Apart – 3 x 25

Bicep Work (Direct Bicep Isolation)

E1) Dumbbell Hammer Curl – 3 x 10

E2) Barbell Reverse Grip Curl – 3 x 12

Workout B – Chest, Shoulders, Triceps

Vertical Push (Shoulder Thickness)

A1) Barbell Military Press – 5 x 8-10

Horizontal Push (Chest Isolation)

B1) DB Bench Press – 4 x 12

Unilateral Isolation (Anterior Deltoid Isolation)

B2) Single Arm Dumbbell Side Deltoid Raise – 4 x 8-12

Horizontal Push (Chest/Tricep Isolation Combo)

C1) Band Resisted Parallel Dips – 3 x 15-20

Horizontal Push (Lower Chest Work)  

C2) Feet Elevated Blast Strap Push-ups – 3 x 15-20

Tricep Work (Direct Tricep Isolation)

D1) Lying Chain Tricep Extension – 3 x 15-20

D2) Band Pushdowns – 3 x 15-20

Workout C – Legs (Quads and Hamstrings) 

Bilateral Push (Knee / Quad Dominant)

A1) Barbell Squats – 4 x 15

Bilateral Pull (Hip / Hamstring Dominant)

B1) Barbell Romanian Deadlifts – 4 x 8-10

Unilateral (Quad Dominant)

C1) Bulgarian Split Squat – 3 x 12 each

Bilateral (Hip Dominant)

C2) Glute Ham Raise – 3 x 10

Unilateral (Quad Dominant)

D1) Chain Walking Lunge – 3 x 20 each

This is only a SAMPLE program and there are numerous ways to go about this 3-day training approach.

Sample Frequency of a 3-Day Training Split

3 Days in 1-Week

Monday – Workout A

Tuesday – Off

Wednesday – Workout B

Thursday – Off

Friday – Workout C

Saturday – Rest

Sunday – Rest

3 Days On, 1 Day Off, Repeat

Monday – Workout A

Tuesday – Workout B

Wednesday – Workout C

Thursday – Off

Friday – Workout A

Saturday – Workout B

Sunday – Workout C

3 Days On, 2 Days Off, Repeat

Monday – Workout A

Tuesday – Workout B

Wednesday – Workout C

Thursday – Rest

Friday – Rest

Saturday – Workout A

Sunday – Workout B

That’s my personal take on a 3-day Bodybuilding training split, what’s your take?

I’d appreciate your comments and feedback?

I’ll be back soon with my take on 4-day and 5-day bodybuilding training routines.

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

Or visit this link:
The Best Bodybuilding Training Program in the World? – Part 1

I’m going to start my diet next Monday.

I don’t want to lose too much weight.

I don’t have the time.

Dieting is boring.

I know what I need to do.

My diet isn’t that bad.

I eat pretty healthy already.

If I keep going I could probably come up with over 100 statements uttered by clients as to why they fail at proper nutrition.

By now you probably have a good understanding that “you can’t out train a bad diet” and your daily nutrition is a minimum 80% of your success.

So then why is that so many people struggle to achieve the body they desire? But those same people that struggle with their weight are the first to tell a bodybuilder, physique, figure or bikini competitor that they “look too skinny” or the first to criticize the dieting behaviors of these people.

For those people I’ve put together a list.

Physique Prep is 80% Diet

Nutrition Advice YOU Can Learn From a Bodybuilder

1)   The word is called DISCIPLINE.

2)   A failure to plan is a plan to fail.

3)   Animal protein is GOOD for you.

4)   Carbohydrates are NOT evil.

5)   Fats still need to be controlled.

6)   Meal preparation is key.

7)   Green vegetables are a must.

8)   Pre and post workout nutrition can NOT be avoided.

9)   Structure your carbohydrate intake around your workouts.

10)  To help minimize post workout hunger and combat catabolism, consume a whole food meal with low glycemic carbohydrates within 30 minutes following a workout.

11)  Carb cycling has been used by bodybuilders for decades because it works.

12) You need to eat protein.

13)  Amino acids come from dietary protein. Did I say eat protein?

14) Drink more water.

15) Shop for food at least twice per week.

16) Eliminate sugar. It’s just not good for you.

17) Eat every 2.5 to 4 hours, depending on body type.

18) Minimize your fruit intake, especially if the goal is fat loss.

19) Eat slow and enjoy your food.  No one likes an open mouth chewer.

20) Eliminate alcohol consumption. Plus beer contains hops which studies show can elevate estrogen. Beer also contains gluten which can lead to increased inflammation, not a good thing when you are strength training.

21) Ectomorphs looking for fat loss set your calories at bodyweight X 16. Yes, there are “skinny fat” people in the world.

22) Mesomorphs looking for fat loss set your calories at bodyweight x 14. For the “athletic” body type.

23) Endomorphs looking for fat loss set your calories at bodyweight x 10-12.  You tend to look at food or a weight and pack on the pounds. So you can’t eat as much.

24) Re-feed days can help raise leptin levels and help keep the body anabolic.

25) Drink caffeine BEFORE you workout NOT after.

26) Diet slowly, target to lose 1 pound of body fat per week.

27) Consume at least 1 gram of protein per bodyweight to maintain muscle mass.

28) Ketogenic diets (extreme low carb) are not successful long term and they should be avoided.

29) Remember glycogen levels need to fall in order to access body fat.

30) Lower glycogen levels by getting use to being hungry.

31) Keep carbohydrate levels low enough to allow for optimal fat loss but keep them in your diet to allow for the muscle sparing benefits.

32) Eat less on the days you are less active.

33) For gaining muscle start your calories at 16-18 X your bodyweight.

34) For fat loss begin your caloric intake at 10-12 X your bodyweight.

35) Minimize going out to eat.

36) Cook your own food.

37) Fat loss is easy, once you figure out how hard it is.

38) It’s easier to lose body fat then gain muscle.

39) The more consistent you are the better results you will achieve.

40) Dieting isn’t easy, but with a little effort can be very successful.

Work Hard, Train Hard, Get Better,

Tyler English

PS – Don’t forget to grab my FREE 28-Day Arm Training Program  FREE ARM WORKOUT (NO OPT IN)

Or visit this link:
40 Nutrition Tips YOU Can Learn From a Bodybuilder