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Derek Tymchuk

•Proud Daddy•Trainer•Coach•Aging Athlete• DMs for Serious Training Inquiries Only 👊 Lover of Coffee, Good Friends, Food, Fashion, Fitness & Life 👫

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Booty. Butt. Buns. Cheeks. Cakes. Honey Hams. Ass. That's why we're all here today. In the quest for achieving Glorious Glutes. Key word here is achieve or rather earn by building them yourself the old fashioned way through hard work. Nothing store bought here. IG is full of fake booty. Skinny girls with huge butts? Sure sure boss. Girls doing nothing but leg lifts and abduction work making all them gains in the Hamhock department? My ass they are. Light squats do NOT make you bootiful. I for one am not impressed...BUTT to each their own 😉 Here are a few ways you can start building your ASSets the right way. 1) Make Sure You're NOT A Tight Ass - when your glutes are too tight they may not fire when called upon. This puts the lower back at risk for being overloaded with the brunt of the work. Stretch, massage, foam roll...do whatever you need to do too make sure the glutes are functioning optimally 2) Hit Em' With All You've Got - use heavy ass weights. You may see a borage of posts showing women working glutes with just body weight exercises, bands, or light squats and lunges...unless you're a genetically gifted super freak, surgically enhanced or a walking Mexican pharmacy this approach will NOT work. 3) Do Direct And Indirect Glute Work - the bulk of your movements should be those that allow for you to lift the most weight possible. You need to force muscle to grow. Your program should include compound movements such as Barbell Squats, Deadlifts, Stiff Leg Deadlifts and possibly Rack Pulls(partial deadlifts) as well as more isolation type movements like Lunges, Hip Thrusters and KB Swings to name only a few 4) Hit The Hammies - your glutes tie into your hamstrings so be sure not to neglect them. Choose movements that work the hamstrings by flexing the knee as well as by extending at the hips. Good choices would be Lying Leg Curls(knee flexion) and Stiff Leg Deadlifts(hip extension) 5) Be Consistent And Repeat - results come through consistent hard work over time. You'll get there so just be patient 🙄 Give it time and work your ass off. This is Part 1 of 2. Start implementing these 5 basic rules today. Your Glorious Glutes Await 🍑😊 #fitness #booty

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Booty. Butt. Buns. Cheeks. Cakes. Honey Hams. Ass. That's why we're all here today. In the quest for achieving Glorious Glutes. Key word here is achieve or rather earn by building them yourself the old fashioned way through hard work. Nothing store bought here. IG is full of fake booty. Skinny girls with huge butts? Sure sure boss. Girls doing nothing but leg lifts and abduction work making all them gains in the Hamhock department? My ass they are. Light squats do NOT make you bootiful. I for one am not impressed...BUTT to each their own 😉

Here are a few ways you can start building your ASSets the right way.

1) Make Sure You're NOT A Tight Ass - when your glutes are too tight they may not fire when called upon. This puts the lower back at risk for being overloaded with the brunt of the work. Stretch, massage, foam roll...do whatever you need to do too make sure the glutes are functioning optimally 
2) Hit Em' With All You've Got - use heavy ass weights. You may see a borage of posts showing women working glutes with just body weight exercises, bands, or light squats and lunges...unless you're a genetically gifted super freak, surgically enhanced or a walking Mexican pharmacy this approach will NOT work.

3) Do Direct And Indirect Glute Work - the bulk of your movements should be those that allow for you to lift the most weight possible. You need to force muscle to grow. Your program should include compound movements such as Barbell Squats, Deadlifts, Stiff Leg Deadlifts and possibly Rack Pulls(partial deadlifts) as well as more isolation type movements like Lunges, Hip Thrusters and KB Swings to name only a few

4) Hit The Hammies - your glutes tie into your hamstrings so be sure not to neglect them. Choose movements that work the hamstrings by flexing the knee as well as by extending at the hips. Good choices would be Lying Leg Curls(knee flexion) and Stiff Leg Deadlifts(hip extension)

5) Be Consistent And Repeat - results come through consistent hard work over time. You'll get there so just be patient 🙄

Give it time and work your ass off. This is Part 1 of 2. Start implementing these 5 basic rules today.

Your Glorious Glutes Await 🍑😊 #fitness #booty

March Break is over for these two 👫💕😘 #family #princess #dude #beautiful #love

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March Break is over for these two 👫💕😘 #family #princess #dude #beautiful #love

Understanding this isn't difficult. If it seems almost too simple thats because it is, yet it still works for just about everyone. Here's how it works. Step 1: eat less then you currently do/talk about wanting to lose weight less and just get on it already Step 2: move your ass more/do more This approach is simple and effective. Start with these two steps today and we can figure out the rest later. Now git! 👊 #fitness #bodybuilding #fatloss #health #life

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Understanding this isn't difficult. If it seems almost too simple thats because it is, yet it still works for just about everyone. Here's how it works.

Step 1: eat less then you currently do/talk about wanting to lose weight less and just get on it already 
Step 2: move your ass more/do more

This approach is simple and effective. Start with these two steps today and we can figure out the rest later. 
Now git! 👊

#fitness #bodybuilding #fatloss #health #life

Remember to STRRREEETCH! One week into this Summer Shred. 👊 Dont forget to stretch! 😏 Who else has started their mission to be in great shape this Summer? Let me know how I can help you! 😊 #fitness #bodybuilding #fitfam #fatloss #touchdemtoes

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Remember to STRRREEETCH! One week into this Summer Shred. 👊
Dont forget to stretch! 😏

Who else has started their mission to be in great shape this Summer? Let me know how I can help you! 😊

#fitness #bodybuilding #fitfam #fatloss #touchdemtoes

Sleep Overs 💕😘 #tbt #prouddaddy #beautiful #life #love

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Sleep Overs 💕😘 #tbt #prouddaddy #beautiful #life #love

When is one cup of coffee ever enough? ☕🤔☕ #coffee #goodmorning #beautiful #selfie #love

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When is one cup of coffee ever enough? ☕🤔☕ #coffee #goodmorning #beautiful #selfie #love

*This post is dedicated to Men AND Women wanting to improve their arm development* On to the gun show... Let's start with the Triceps. The Triceps make up 2/3rds of your upper arm and about 4/5ths of my entire upper body. For me they seem to grow no matter what I do. That's not to say I don't hit them hard because I most certainly do. It did get to a point where I didn't really train them so that my biceps could catch up. I'm still waiting. My top 3 movements for building them horseshoes. This is what's worked for ME so keep that in mind. 1) Dips - weighted up to 12 reps or unweighted for as high as 40 reps per set - do NOT Bench Dip! Try these Ladies! If you lack strength try Skull Crushers. 2) Close Grip Bench Press 3x4-12 - heavy, full range and strict(I've gone as high as 275lbs for 4 reps) 3) Two Arm Overhead DB Extensions 3x8-24 - as heavy as possible(120lbs were common back in the day) On to the Biceps... I've tried everything for biceps...free weights to cables, light weight to heavy weights and high reps to low. Here's what I find works best for me. 1) Cross Body Alternate DB Hammer Curls 3x8-24 - moderate to heavy but always strict 2) Straight Bar Cable Curls 3x8-24 - constant tension, full range of motion and a peak squeeze 3) Incline DB Curls 3x8-24 - done correctly heavy isn't possible or the point - squeeze triceps in bottom position. I lack bicep thickness in comparison to my triceps so I choose movements that I find help with that. I focus on a full range of motion and really contract the muscle at the top. Fully lengthen the bicep in the bottom position and flex at the top(think 6 to 11) Here's the most important thing you need to know about building big muscular arms. They will grow and develop the most by pushing and pulling a lot of weight. Focus on Overhead Press, Rows, Bench Press, Chins, Deadlifts and even Squats. The more overall stimulus and load you can put on your body and CNS the more muscle you will build. So if you want big arms focus on the big movements, lift heavy AND hot your arms directly. The people who say you don't need to do curls to have big arms don't have big arms. Suns Out. Guns Out. I'm Out. #fitness

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*This post is dedicated to Men AND Women wanting to improve their arm development*

On to the gun show... Let's start with the Triceps. The Triceps make up 2/3rds of your upper arm and about 4/5ths of my entire upper body. For me they seem to grow no matter what I do. That's not to say I don't hit them hard because I most certainly do. It did get to a point where I didn't really train them so that my biceps could catch up. I'm still waiting.

My top 3 movements for building them horseshoes. This is what's worked for ME so keep that in mind.

1) Dips - weighted up to 12 reps or unweighted for as high as 40 reps per set - do NOT Bench Dip! Try these Ladies! If you lack strength try Skull Crushers.

2) Close Grip Bench Press 3x4-12 - heavy, full range and strict(I've gone as high as 275lbs for 4 reps)

3) Two Arm Overhead DB Extensions 3x8-24 - as heavy as possible(120lbs were common back in the day)

On to the Biceps... I've tried everything for biceps...free weights to cables, light weight to heavy weights and high reps to low. Here's what I find works best for me.

1) Cross Body Alternate DB Hammer Curls 3x8-24 - moderate to heavy but always strict 
2) Straight Bar Cable Curls 3x8-24 - constant tension, full range of motion and a peak squeeze

3) Incline DB Curls 3x8-24 - done correctly heavy isn't possible or the point - squeeze triceps in bottom position.

I lack bicep thickness in comparison to my triceps so I choose movements that I find help with that. I focus on a full range of motion and really contract the muscle at the top. Fully lengthen the bicep in the bottom position and flex at the top(think 6 to 11)

Here's the most important thing you need to know about building big muscular arms. They will grow and develop the most by pushing and pulling a lot of weight. Focus on Overhead Press, Rows, Bench Press, Chins, Deadlifts and even Squats. The more overall stimulus and load you can put on your body and CNS the more muscle you will build. 
So if you want big arms focus on the big movements, lift heavy AND hot your arms directly. The people who say you don't need to do curls to have big arms don't have big arms.

Suns Out. Guns Out. I'm Out. #fitness

Ugh...🙄🤔🖖 #fitness #fitfam #fatloss #gym #gymlife

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Ugh...🙄🤔🖖 #fitness #fitfam #fatloss #gym #gymlife

I've failed at many things in life. From business to friendships to marriage, I've failed. They were big moments that were difficult but I've grown from them. Self reflection isn't easy but it is necessary. One thing I've worked hard at and kept my focus on is not failing as a father. Mine was never there for me and when he was taught me how not to treat my own children one day. He wasn't a good person and was an even worse father. I can't remember him ever saying the words "I love you". These are words I make sure I tell my kids every single day and more than once. I do it because I feel it and want them to know it. I knew when I had my own kids I'd make it my mission to always be there for them and to show my belief and love in them unconditionally and everyday...and that's what I've done. Some people think they're some kind of badass because of how they portray themselves, what they have and who they know. I say big deal. Doing the wrong thing is easy and really shows a person's true character, morals and values. Or lack thereof. This doesn't make you tough or a badass. Far from in fact. It shows that you're weak. What makes you tough is getting through the tough times knowing you've done the right things and still struggle and still persevere. Lead the way and set an example. Be proud of your failures and learn from them. These two incredible little people depend on me and I depend on them. They've made me a much better person and I became a man the day they entered my life. I'm still learning. I'm still making mistakes. I'm still grateful and thankful. They are my pride and joy. My ride or dies. My everything's. 👫😊💕 #family #selfie #beautiful #grateful #thankful #life #love

11
I've failed at many things in life. From business to friendships to marriage, I've failed. They were big moments that were difficult but I've grown from them. Self reflection isn't easy but it is necessary. 
One thing I've worked hard at and kept my focus on is not failing as a father. Mine was never there for me and when he was taught me how not to treat my own children one day. He wasn't a good person and was an even worse father. I can't remember him ever saying the words "I love you". These are words I make sure I tell my kids every single day and more than once. I do it because I feel it and want them to know it. I knew when I had my own kids I'd make it my mission to always be there for them and to show my belief and love in them unconditionally and everyday...and that's what I've done.

Some people think they're some kind of badass because of how they portray themselves, what they have and who they know. I say big deal. Doing the wrong thing is easy and really shows a person's true character, morals and values. Or lack thereof. This doesn't make you tough or a badass. Far from in fact. It shows that you're weak. What makes you tough is getting through the tough times knowing you've done the right things and still struggle and still persevere. Lead the way and set an example. Be proud of your failures and learn from them.

These two incredible little people depend on me and I depend on them. They've made me a much better person and I became a man the day they entered my life. I'm still learning. I'm still making mistakes. I'm still grateful and thankful.

They are my pride and joy. My ride or dies. My everything's. 👫😊💕 #family #selfie #beautiful #grateful #thankful #life #love

A quick and simple pre-workout meal on this beautiful Saturday morning. It's actually cold as f#%k out but let's stay positive. I've recently been experimenting with this whole eating breakfast for breakfast idea. Those who know me know I can and do eat breakfast all day but usually not for breakfast. No "regerts" I've been doing Time Restricted Eating for about 5 years now(think realistic Intermittent Fasting) and only occasionally eat before noon. I started doing it to help with bloating and because my days used to be all early A.M. starts so not eating before noon wasn't difficult for me and it just became habit. For now I plan to eat breakfast only on the mornings I train before noon and when I lift heavy. So always. I believe this will help me space out my overall caloric intake throughout the day as I begin to cut for the summer. I'll be starting with 35% Protein, 35% Carbs and 30% Fat for a total of 2250 calories. I may need less. I may need more. I don't really know yet. What I do know is I can't guess and I won't. I'll have a better idea of my daily requirements in a week or so but in the meantime I'll be using a scale and weighting my food for the next few weeks...as well as logging in my food and beverage intake in the myfitnesspal app. Including alcohol! Ugh. I only use the app to log data and don't follow any of their suggestions...I have my own formulas that I use. These apps are so easy to use and it sure beats the old books I had years ago. There are really no excuses people. Oh you have kids? Me too. You work? Same. Moving on. Over time I've developed an ability to eyeball my portions pretty accurately so I won't weigh my foods ongoing but for the first few weeks that's exactly what I'll be doing. You gotta know what you're putting in your body in order to design a plan of attack. Sound familiar? It should. It's not rocket science but it is science. Food doesn't care what you want to look like but chances are you do. Eliminate guess work. Make yourself accountable. Trust in the process. Find your success. You got this! Oatmeal with Kiwi, Protein Shake and Coffee. Operation Shred City commence... #fitness #bodybuilding #fitfam #fatloss #food

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A quick and simple pre-workout meal on this beautiful Saturday morning. It's actually cold as f#%k out but let's stay positive. I've recently been experimenting with this whole eating breakfast for breakfast idea. Those who know me know I can and do eat breakfast all day but usually not for breakfast. No "regerts"

I've been doing Time Restricted Eating for about 5 years now(think realistic Intermittent Fasting) and only occasionally eat before noon. I started doing it to help with bloating and because my days used to be all early A.M. starts so not eating before noon wasn't difficult for me and it just became habit. 
For now I plan to eat breakfast only on the mornings I train before noon and when I lift heavy. So always. I believe this will help me space out my overall caloric intake throughout the day as I begin to cut for the summer. I'll be starting with 35% Protein, 35% Carbs and 30% Fat for a total of 2250 calories. I may need less. I may need more. I don't really know yet. What I do know is I can't guess and I won't. I'll have a better idea of my daily requirements in a week or so but in the meantime I'll be using a scale and weighting my food for the next few weeks...as well as logging in my food and beverage intake in the myfitnesspal app. Including alcohol! Ugh. I only use the app to log data and don't follow any of their suggestions...I have my own formulas that I use.

These apps are so easy to use and it sure beats the old books I had years ago. There are really no excuses people. Oh you have kids? Me too. You work? Same. Moving on. Over time I've developed an ability to eyeball my portions pretty accurately so I won't weigh my foods ongoing but for the first few weeks that's exactly what I'll be doing. You gotta know what you're putting in your body in order to design a plan of attack. Sound familiar? It should.

It's not rocket science but it is science. Food doesn't care what you want to look like but chances are you do. Eliminate guess work. Make yourself accountable. Trust in the process. Find your success. You got this!

Oatmeal with Kiwi, Protein Shake and Coffee. Operation Shred City commence... #fitness #bodybuilding #fitfam #fatloss #food

#tbt to 1997 • Summer's coming which means “International Chest Day” for men across the globe can't be missed. Nothing screams summer like a wide barrel chest. Okay, maybe booty shorts but that's not why we're here today. That's next week... So what's the plan Tarzan? Don't have one? Here's an example of what a Chest Workout may look like: Do a proper Warm Up. Don't be foolish. A Low Incline Dumbbell Press 4-6 Sets 6-12 Reps 45-60 Sec Rest between Sets You only have a small window to make it to Shred City so go for broke. Keep your shoulder blades locked together throughout the movement. Do NOT let them separate and you'll keep the shoulders out of the press and yourself safe from pec tears and shoulder woes. Lift As Heavy As Possible! Your last two sets shouldn't allow you to get more than 6-8 reps. Two secs down, 0 sec pause in the bottom position, 1 sec to explode up, and 1 sec to squeeze the s#!t out of your chest. Embrace the struggle. B Dips 4 Sets to Failure 45 Sec Rest between Sets I find the best way to hit the chest with dips is to have your chin on your chest, elbows flared outward and leaning forward. Execute the dip as if it were a bench press, keeping the focus on the pecs or armpit stretching open and squeezing closed. Too easy? Add weight. Get creative. Focus on the bottom two thirds of the movement. The top third is primarily triceps. Get a good stretch and fire yourself out of the hole! C Low Incline Dumbbell Flys – Palms Forward 4 Sets of 12-20 Reps 45 Sec Rest between Sets Lock your shoulders in place. Have the DB's directly over your upper chest or neckline with palms facing forward. Begin to lower the DB's while keeping a small bend in your elbows to take pressure of of your biceps. Create a wide arcing motion. Think of mimicking a bear hug. As you bear hug the DB's up keep the tension on the pecs by focusing on your biceps squeezing into your chest. Squeeze hard. Feel the chest being lit up. That's it. Unless you're a power-lifter there's really no need to do anything too difficult or fancy. Hit it hard. Don't waste a single rep. Know that you couldn't have done any better. Repeat. Build a Hulk-Like Chest and enjoy your Summer!

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#tbt to 1997 • Summer's coming which means “International Chest Day” for men across the globe can't be missed. Nothing screams summer like a wide barrel chest. Okay, maybe booty shorts but that's not why we're here today. That's next week... So what's the plan Tarzan? Don't have one? Here's an example of what a Chest Workout may look like:

Do a proper Warm Up. Don't be foolish.

A Low Incline Dumbbell Press 4-6 Sets 6-12 Reps 45-60 Sec Rest between Sets

You only have a small window to make it to Shred City so go for broke. Keep your shoulder blades locked together throughout the movement. Do NOT let them separate and you'll keep the shoulders out of the press and yourself safe from pec tears and shoulder woes. Lift As Heavy As Possible! Your last two sets shouldn't allow you to get more than 6-8 reps. Two secs down, 0 sec pause in the bottom position, 1 sec to explode up, and 1 sec to squeeze the s#!t out of your chest. Embrace the struggle.

B Dips 4 Sets to Failure 45 Sec Rest between Sets

I find the best way to hit the chest with dips is to have your chin on your chest, elbows flared outward and leaning forward. Execute the dip as if it were a bench press, keeping the focus on the pecs or armpit stretching open and squeezing closed. Too easy? Add weight. Get creative. Focus on the bottom two thirds of the movement. The top third is primarily triceps. Get a good stretch and fire yourself out of the hole!

C Low Incline Dumbbell Flys – Palms Forward 4 Sets of 12-20 Reps 45 Sec Rest between Sets

Lock your shoulders in place. Have the DB's directly over your upper chest or neckline with palms facing forward. Begin to lower the DB's while keeping a small bend in your elbows to take pressure of of your biceps. Create a wide arcing motion. Think of mimicking a bear hug. As you bear hug the DB's up keep the tension on the pecs by focusing on your biceps squeezing into your chest. Squeeze hard. Feel the chest being lit up.

That's it. Unless you're a power-lifter there's really no need to do anything too difficult or fancy. Hit it hard. Don't waste a single rep. Know that you couldn't have done any better. Repeat. Build a Hulk-Like Chest and enjoy your Summer!

The females are observed in their natural habitat 😘👌 #wcw #makeover #beautiful #princess #love

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The females are observed in their natural habitat 😘👌 #wcw #makeover #beautiful #princess #love

Why? Why??? We've all seen it for years. Trainers having general population clients working on improving skill sets which won't improve anything in their lifestyle. A stay at home mom being coached to increase her vertical jump. Is this so she can reach the top cupboard without the use of a stool? A pharmacist trying to improve their max clean and jerk. What in the world? Or a teacher working on their 4 minute burpee total. I f#%king give up. Don't get me wrong it's great to have goals and we should all have them. Many in fact. Just make sure the reward outweighs the risk. By a lot. If we hit a goal that has a higher risk factor fantastic but what if we fail? Tearing a pec or rupturing a disc for the sake of hitting a PR isn't what I'm after...especially at my age. Injuries after a certain age or training age are inevitable but the severity of the injury can be greatly diminished if we program properly and set goals which aren't over the top or down right silly. Decrease your chances of injuring yourself by setting obtainable goals that you actually want to achieve. If you don't take your goals seriously don't try to reach them. Realistically the outcome won't be a positive one if you don't respect the task at hand. Set obtainable goals. Have a proper plan of attack in place. Work your ass off to achieve them. Hit those goals. Set new ones. Now go kick some ass.

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Why? Why??? We've all seen it for years. Trainers having general population clients working on improving skill sets which won't improve anything in their lifestyle. A stay at home mom being coached to increase her vertical jump. Is this so she can reach the top cupboard without the use of a stool? A pharmacist trying to improve their max clean and jerk. What in the world? Or a teacher working on their 4 minute burpee total. I f#%king give up.

Don't get me wrong it's great to have goals and we should all have them. Many in fact. Just make sure the reward outweighs the risk. By a lot. If we hit a goal that has a higher risk factor fantastic but what if we fail? Tearing a pec or rupturing a disc for the sake of hitting a PR isn't what I'm after...especially at my age. Injuries after a certain age or training age are inevitable but the severity of the injury can be greatly diminished if we program properly and set goals which aren't over the top or down right silly.

Decrease your chances of injuring yourself by setting obtainable goals that you actually want to achieve. If you don't take your goals seriously don't try to reach them. Realistically the outcome won't be a positive one if you don't respect the task at hand. Set obtainable goals. Have a proper plan of attack in place. Work your ass off to achieve them. Hit those goals. Set new ones. 
Now go kick some ass.

Homemade Khao Piak Soup. Thank you ladies! 🥣😋👌

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Homemade Khao Piak Soup. Thank you ladies! 🥣😋👌

"Don't be THAT guy". You've all heard it and I keep saying it. Don't be the guy who trains upper body like an absolute beast and has a cheat meal on what's supposed to be leg day. For a lot of guys they start training because they want to attract women. Well slick, how disappointing do you think it must be when the clothes come off and your stick-like legs are supporting Adonis? Answer: Sponge Douche Stick Legs. That would be like getting freaky and her booty falls off. Sorry if this has happened to you. Train your legs. If you're lower body challenged the remedy is here. Are you ready for the big secret? Here it is...train your legs. That's as simple as it gets. You wanted a big chest. You trained it. You also wanted jacked arms. You trained them too. So you're going to have to do the same here. Train your legs once a week. Dedicate an entire workout to just legs. It's half your body for crying out loud! Still not convinced? Well know this then...if you want a bigger bench you'll need strong legs to drive the weight up. Want bigger arms? Train your legs. For every inch on your arms you'll need to gain approximately 15lbs...the genetically gifted more like 10lbs...and those with chicken wings closer to 20lbs. An easy way to gain overall body weight is to perform movements like Squats and Deadlifts. You won't push or pull more weight than with these two movements. The end result is more overall growth throughout your physique. Train your legs. Grow lots. All over. Here's a sample game plan: A Barbell Squats 5 sets of 8-12 reps with 60 sec rest between sets (No Barbell No Problem/Perform DB Goblet Squats instead) B Dumbbell Stiff Legged Deadlifts 4 sets of 6-10 reps with 60 sec rest between sets C1 Bodyweight Alternate Lunges 3 sets of 20 reps with 0 sec rest before C2 C2 Calf Raises 3 sets of 12 reps with 45 sec rest between supersets(perform any variations and never skip calves!) That's a wrap. Nothing fancy just a lot of hard work with a huge return in the form of muscle being gained everywhere. Who wouldn't want that?? Those who squat enormous amounts of weight do not have small upper bodies. Get in. Hit it hard. Get out. Do other cool s#%t.

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"Don't be THAT guy". You've all heard it and I keep saying it. Don't be the guy who trains upper body like an absolute beast and has a cheat meal on what's supposed to be leg day. For a lot of guys they start training because they want to attract women. Well slick, how disappointing do you think it must be when the clothes come off and your stick-like legs are supporting Adonis? Answer: Sponge Douche Stick Legs. That would be like getting freaky and her booty falls off. Sorry if this has happened to you. Train your legs.

If you're lower body challenged the remedy is here. Are you ready for the big secret? Here it is...train your legs. That's as simple as it gets. You wanted a big chest. You trained it. You also wanted jacked arms. You trained them too. So you're going to have to do the same here. Train your legs once a week. Dedicate an entire workout to just legs. It's half your body for crying out loud! 
Still not convinced? Well know this then...if you want a bigger bench you'll need strong legs to drive the weight up. Want bigger arms? Train your legs. For every inch on your arms you'll need to gain approximately 15lbs...the genetically gifted more like 10lbs...and those with chicken wings closer to 20lbs. An easy way to gain overall body weight is to perform movements like Squats and Deadlifts. You won't push or pull more weight than with these two movements. The end result is more overall growth throughout your physique. Train your legs. Grow lots. All over. 
Here's a sample game plan:

A  Barbell Squats 5 sets of 8-12 reps with 60 sec rest between sets (No Barbell No Problem/Perform DB Goblet Squats instead)

B  Dumbbell Stiff Legged Deadlifts 4 sets of 6-10 reps with 60 sec rest between sets 
C1  Bodyweight Alternate Lunges 3 sets of 20 reps with 0 sec rest before C2
C2  Calf Raises 3 sets of 12 reps with 45 sec rest between supersets(perform any variations and never skip calves!) That's a wrap.

Nothing fancy just a lot of hard work with a huge return in the form of muscle being gained everywhere. Who wouldn't want that?? Those who squat enormous amounts of weight do not have small upper bodies. Get in. Hit it hard. Get out. Do other cool s#%t.

And we're off...🛫😊 #weekendgetaway #family #mydude #princess #love

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And we're off...🛫😊 #weekendgetaway #family #mydude #princess #love

Here's an example of how a Program Design may look for someone wanting to lose body-fat: Warm Up – the most important thing you will do. This is where we find out if what we have planned for the day is even possible or if we need to take a step back and address things that may have come up. Listen to your body. You may need to switch the entire plan some days. Unless you have an existing issue which causes restriction in movement save the stretching till the end. Be sure to do Ankle Mobs, Hip Swings, Lying Side Clams, Thoracic Rotations/Extensions, Arm Circles, etc. Include dynamic movements mimicking the exercises you will be doing that day(lunges, squats, scapular retractions, etc),. Warm up from the floor up...never forget your feet! Circuits or H.I.I.T. - It may come as a shock to some of you but H.I.I.T. ISN'T new. It's been applied for decades but for some reason has been blown up into something special. I've even seen “H.I.I.T. Certified Trainers”...SMFH. Ugh. You may see a circuit looking something like this: A1 Flat Bench Dumbbell Press 5-8 Reps 30 Sec Rest A2 Weighted Chin Ups 5-8 Reps 30 Sec Rest A3 Dumbbell Push Press 5-8 Reps 30 Sec Rest A4 Barbell Rack Pulls 5-8 Reps 30 Sec Rest Rest 60 Sec and Repeat for 5 Rounds These 4 movements are to be done As Heavy As Possible(AHAP)! You will not be using pink dumbbells. You should not be able to perform more than 8 reps. Don't waste your time thinking lighter weights and higher reps are the way to go when you want to lose body-fat. That doesn't work...THIS DOES! It's time to add a few extra movements that can be called “Finishers”. Time to get rid of whatever energy or effort you may have left. Leave it all on the gym floor in the form of your blood, sweat and tears! Here are a few examples of possible Finishers: Sleds – for distance, heavy, sprints, suicides, etc. Farmers Walks – traditional, waiters, racked, one arm, etc. Med Ball Slams – traditional, speed, time, power slams, rotational, distance, etc. Battle Ropes – time, slams, lunging, one arm, side to side, etc. Donezo! Now you can stretch, foam roll OR get the f#*k out of there! The choice is yours. *socks optional in 2014*

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Here's an example of how a Program Design may look for someone wanting to lose body-fat:

Warm Up – the most important thing you will do. This is where we find out if what we have planned for the day is even possible or if we need to take a step back and address things that may have come up. Listen to your body. You may need to switch the entire plan some days.

Unless you have an existing issue which causes restriction in movement save the stretching till the end. Be sure to do Ankle Mobs, Hip Swings, Lying Side Clams, Thoracic Rotations/Extensions, Arm Circles, etc. Include dynamic movements mimicking the exercises you will be doing that day(lunges, squats, scapular retractions, etc),. Warm up from the floor up...never forget your feet!

Circuits or H.I.I.T. - It may come as a shock to some of you but H.I.I.T. ISN'T new. It's been applied for decades but for some reason has been blown up into something special. I've even seen “H.I.I.T. Certified Trainers”...SMFH. Ugh. You may see a circuit looking something like this:

A1 Flat Bench Dumbbell Press 5-8 Reps 30 Sec Rest

A2 Weighted Chin Ups 5-8 Reps 30 Sec Rest

A3 Dumbbell Push Press 5-8 Reps 30 Sec Rest

A4 Barbell Rack Pulls 5-8 Reps 30 Sec Rest

Rest 60 Sec and Repeat for 5 Rounds

These 4 movements are to be done As Heavy As Possible(AHAP)! You will not be using pink dumbbells. You should not be able to perform more than 8 reps. Don't waste your time thinking lighter weights and higher reps are the way to go when you want to lose body-fat. That doesn't work...THIS DOES!

It's time to add a few extra movements that can be called “Finishers”. Time to get rid of whatever energy or effort you may have left. Leave it all on the gym floor in the form of your blood, sweat and tears! Here are a few examples of possible Finishers:

Sleds – for distance, heavy, sprints, suicides, etc.

Farmers Walks – traditional, waiters, racked, one arm, etc.

Med Ball Slams – traditional, speed, time, power slams, rotational, distance, etc.

Battle Ropes – time, slams, lunging, one arm, side to side, etc.

Donezo! Now you can stretch, foam roll OR get the f#*k out of there! The choice is yours. *socks optional in 2014*

Sorry to break it to you but most of you do not suffer from some sort of metabolic or hormonal disorder. It's probably not the gluten either. Nope. What most of us do suffer from is eating like shit. 💩 Too much? Sorry but it's true. Simply put most eating strategies work. All will work provided you're in a calorie deficit. Want to try IIFYM? Okay. Keto? Go ahead. Intermittent Fasting? Cool. They work...as long as you're eating less but make sure you choose an eating strategy that you can sustain long term. If you eat 2 to 3 meals by noon something like Intermittent Fasting will not work for you. It just won't. Pick one that works with your lifestyle and stick to it. Give it a good 3 months before you jump ship or Google "a better way" too. If you want to lose body-fat you'll need to eat less calories than your body needs. Daily! I'm not suggesting you starve yourself either. Far from. I want you to find out what your daily caloric allowance is. Use an app! There are hundreds of them. Input everything you eat and drink every day for a week and eat as you normally would. Don't bullshit yourself. This will be an eye opener for many of you. You'll know what it's like to be accountable in regards to your daily nutritional habits. After a week calculate your daily caloric average and reduce it by 400-500 calories per day. That's it. Too many people claim to eat well only to find out for themselves with this approach that they don't eat well at all. Do it anyways! The truth is in the data. Remember food is a science. It doesn't care about your feelings and neither do I if you're making excuses as to why you can't eat better. You can you just don't want to. Get yourself into a calorie deficit, lift some weights and watch the "magic" happen. Start with A before you go to B. I'll explain your next step soon enough. The rest is up to you. You got this! 😉👊😊 #fitness #fatloss #diet #health #nutrition

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Sorry to break it to you but most of you do not suffer from some sort of metabolic or hormonal disorder. It's probably not the gluten either. Nope. What most of us do suffer from is eating like shit. 💩 Too much? Sorry but it's true.

Simply put most eating strategies work. All will work provided you're in a calorie deficit. Want to try IIFYM? Okay. Keto? Go ahead. Intermittent Fasting? Cool. They work...as long as you're eating less but make sure you choose an eating strategy that you can sustain long term. If you eat 2 to 3 meals by noon something like Intermittent Fasting will not work for you. It just won't. Pick one that works with your lifestyle and stick to it. Give it a good 3 months before you jump ship or Google "a better way" too.

If you want to lose body-fat you'll need to eat less calories than your body needs. Daily! I'm not suggesting you starve yourself either. Far from. I want you to find out what your daily caloric allowance is. Use an app! There are hundreds of them. Input everything you eat and drink every day for a week and eat as you normally would. Don't bullshit yourself. This will be an eye opener for many of you. You'll know what it's like to be accountable in regards to your daily nutritional habits. After a week calculate your daily caloric average and reduce it by 400-500 calories per day. That's it. 
Too many people claim to eat well only to find out for themselves with this approach that they don't eat well at all. Do it anyways! The truth is in the data. Remember food is a science. It doesn't care about your feelings and neither do I if you're making excuses as to why you can't eat better. You can you just don't want to.

Get yourself into a calorie deficit, lift some weights and watch the "magic" happen. Start with A before you go to B. I'll explain your next step soon enough. The rest is up to you. You got this! 😉👊😊 #fitness #fatloss #diet #health #nutrition
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