The Giant Drop Set Routine

I've been bodybuilding for 10 years and have used a bunch of different routines. Typically a workout will consist of 3 exercises per body part and the rep range will vary depending on what the ultimate goal is. (I'm usually spent after doing 3 exercises of 4 sets.) I also have a high volume routine that I do once or twice every 4 to 6 weeks. It's a high intensity, no rest, very light weight routine. I do about 5 different exercises with this one.
While I feel like I build more muscle with my standard 3 exercise workout, I like the fact that I get to hit a muscle group 5 different ways when doing the high volume routine.  So, this leads me to an idea for a new routine, one I'm calling the Giant Drop Set routine.
 
Here's the idea: do 5 to 6 exercises, but only do 1 giant drop set per exercise. This will allow you to lift heavy weight, plus do a larger volume of exercises all without over training. You kill two birds with one stone, so it's the best of both worlds.
 
Here's an example, let's use chest:
1. Bench - 315lbs x till failure, 275 x till failure, 225 x till failure
2. Incline DB Press - 100lbs x till failure, 80 x till failure, 60 x till failure
3. Flat DB Flys - 40lbs x till failure, 30 x till failure, 20 x till failure
4. Machine Press - 275lbs x till failure, 250 x till failure, 225 x till failure
5. Cable Crossovers - 60lbs x till failure, 45 x till failure, 30 x till failure
*You should select a weight that you can only get 4 to 7 reps before failure. This will ensure you are lifting heavy.

While it looks like it's 15 sets, it's actually only 5 drop sets. And more importantly, both this routine and my typical heavy routine have the same amount of total reps per body part. Here's a comparison:

Typical Routine:
1. Incline Press: 5 sets of 5 reps
2. Flat Dumbbell Press: 4 sets of 6 reps
3. Cable Crossovers: 3 sets of 8 reps
Total: roughly 75 reps, give or take depending on failure

Giant Rep Routine:
If you did 5 reps till failure, that's exactly 75 reps. (see above example for chest)


Results: I'm currently on my second week of doing this routine and I love it. I've gained about 5 pounds according to the scale, with no body fat gain according to the mirror ;). Something else I've noticed is that my pumps are much better because each body part is getting hit from all of the different angles.
This is not a routine you should be flying through. Remember, as a bodybuilder you don't want your heart rate up high, especially over an extended period of time. So, do your first set, recover and then move on to the next exercise.

Here's my split:

Monday:
Hamstrings: 3 exercises
Quads: 6 exercises

Tuesday:
Chest: 5 exercises
Triceps: 4 exercises

Wed: Cardio

Thursday:
Back: 6 exercises (1 set deadlift, 5 exercises of lats/rhomboids)
Traps: 3 exercises (you hit these with deadlifts too, so it doesn't take much to exhaust them)

Friday: Active Rest with Calves (up to 4 exercises)

Saturday:
Shoulders: 5 exercises
Biceps: 4 exercises

It's always good to change your routine because you always want to keep your muscles guessing what's coming next. This is how you grow your muscles. So, if you're bored with your routine or have hit a plateau, give this one a shot and let us know how it worked for you.

Silk Amino Acids - The Next Big Breakthrough?

Silk Amino Acids, or SAAs for short, are a very specific amino acid sequence - a chain of more than eighteen specific amino acids, and five in particular researchers found to be the greatest of importance. These five in a precise sequence and precise ratio seem to show optimum pro-anabolic results.  According to study on mice, scientist say silk amino acids improve physical stamina and male reproductive function. They concluded that "exercise decreased the blood testosterone level, which was recovered by SAA, leading to enhanced sperm counts. These combined results indicate that SAA not only enhances physical stamina by minimizing damage to tissues, including muscles, as well as preventing energy depletion caused by swimming stress, but also improves male reproductive function by increasing testosterone and sperm counts."*

One new innovative brand, EXT Sports, has released the first silk amino acid supplement called CHAIN. From EXT Sports:

Absolutely, the highest standard amino acid supplement! It's called CHAIN and represents the next monumental step forward in the 'perfect protein' for enhanced muscle, endurance, and recovery!

By now, you've heard about Silk Amino Acids (SAAs, for short). They are the remarkable and innovative amino acid sequence - a chain of eighteen plus specific amino acids, and five in particular that in a precise sequence and precise ratio form a protein like never before. So powerful, so potent, so perfect for metabolization that they make the beloved BCAA seem more outdated than disco.

CHAIN contains the five key Silk Amino Acids in the exact and precise sequence and ratios, in clinical dosing...but, it doesn't stop with the remarkable Silk Amino Acids - CHAIN also contains cutting edge Magnesium Glycyl Glutamine (magnesium bound chelated glutamine for unrivaled reslts).

Glutamine - that well established amino acid that is so important it's encoded within the human genetic code. Like everything else about CHAIN, the Glutamine used is light years ahead of its predecessors. CHAIN contains the only stabalized form of Glutamine - a compound called 'Magnesium Glycyl Glutamine.' Now, the promise of Glutamine can be fully realized for restoring plasma Glutamine levels, protecting Glutamine reserves, sparing lean muscle mass...AND, putting you in an anabolic state, even after strenuous exercises!

STRENGTH, RECOVERY, ENDURANCE!
CHAIN doesn't stop with the best-of-the-best Silk Amino Acids and Magnesium Glycyl Glutamine, it contains Beta-Alanine, too! CHAIN utilizes the Japanese pharma-grade Beta Alanine under the CarnoSyn worldwide patented brand. Beta-Alanine is clinically imporatant for buffering hydrogen ions, delaying onset of fatgiue, and increasing workout duration and capacity. CarnoSyn has also been researched and shown to speed recovery and increase strenght!

Link to EXT Sports CHAIN Silk Amino Acids: http://www.704nutrition.com/SearchResults.asp?Search=Ext+Sports+CHAIN

These statements have not been evaluated by the Foodand Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

*http://www.ncbi.nlm.nih.gov/pubmed/20118552

Breakfast of Champions

I always get asked about my diet, what I eat, when I eat,  and how much I eat.  When I get to the part about 8 eggs for breakfast, I get the deer-in-the-headlights look or a gasp of air in surprise (or disgust?). It never fails! I typically go on to explain that it's 8 egg whites and only 1 yoke, to which they ask: "how do you do that?" So here it goes:
 
How to cook an egg using 8 egg whites and 1 yoke. I add lots of spinach because I'm currently restricting carbs and I need all the digestion help I can get, plus it's an easy way to add greens to your diet.

Step one: Crack and separate 7 egg whites from the yoke. I use a glass, it's much easier than an bowl.

2 eggs were used from previous carton

Step 2: Place skillet on burner, add spinach  (I start burner on high heat and adjust accordingly). You don't have to let the spinach cook at this point. I move to step 3 immediately.

 

Step 3: Pour cup of 7 egg whites into skillet, then add the one full egg on top

Step 4: Cook for approximately 2 minutes, then carefully flip the egg over without breaking the yoke. Tip: Use a spatula, you're not a food ninja.

Cook face down for approximately 1 minute.

Step 5: Place egg on plate and serve. Flip the skillet over and the egg will drop out onto the plate just like when cooking a regular size egg.

Level of difficulty: EASY

Time from start to finish: 5 minutes

The Owners Stack

I always get asked about what products I take and why. The products I take will vary depending on what type of training I'm doing and the desired results, but I figured I would blog about my current stack and hopefully keep you up-to-date as the stack changes.

I am currently focused on cutting fat with the ultimate goal of being in 'stage' shape. Measurements are purely visual with me being the only judge. There is no magic weight or pant size, I'm just judging by looks. So, with that said, here's my current stack and why I'm taking each:

Met Max- I do one gourmet protein shake a day. By my definition of gourmet shake, I mean a meal replacement powder combined with fruit and milk/water. I chose Met Max as my meal replacement because it has everything you need to build muscle. Since I'm focused on cutting and my diet is very lean, I figure I need everything else in my routine to positively benefit muscle growth while simultaneously preventing muscle wasting or loss. Met Max includes Protein; Creatine; L-Arginine; L-Glutamine; Vanadyl (although they just released the new formula and it has a lot less than the old formula); L-Carnitine; BCAA's

Link to Met Max by Champion Nutrition: http://www.704nutrition.com/Champion-Nutrition-Met-Ma-p/050020.htm 

NO Shotgun- I still prefer NO Shotgun over other pre-workouts because of the quaility of ingredients and end results. It doesn't have a ton of stimulants, which are popular now amongst pre-workout powders, however the ingredient profile is far superior. It contains everything for nitric oxide, to creatine, and even 18 grams of protein per serving. It also supplies you with quality Branch Chain Amino Acids (BCAAs).

Link to NO Shotgun by VPX: http://www.704nutrition.com/VPX-NO-Shotgun-MHF-1-Gr-p/840178.htm

Kre-Alkalyn Creatine Capsules- I knew that in order to sustain muscle mass I really needed creatine. Kre-Alkalyn creatine is ph correct. It's the worlds only creatine that doesn't lose potency before reaching the muscle. It remains 100% stable and at full strength as it reaches the muscle cells. This means NO BLOATING. A 'no bloat' creatine you ask? Yes, sign me up! I can say this stuff works exactly as advertised. I'm stronger than I have ever been all while being leaner that I have ever been.

Link to Kre-Alkalyn Creatine by EFX: http://www.704nutrition.com/EFX-Kre-Alkalyn-EFX-24-p/5260009.htm

Proto Whey: Whey protein is the staple of any weightlifter's stack. I chose Proto Whey by BNRG because I wanted a hydrolyzed whey protein, the purest whey protein available. While reading up on some reviews, people claimed they felt more anabolic on this stuff and being skeptical I had to try it myself. Not only was I pleasantly surprised, but the taste was awesome to boot. Hydrolyzed proteins are not very flavorful by nature (because of the purification process they go through), however Proto Whey's taste is off the charts good and to add icing to the cake, it has 5.7 grams of BCAAs.

Link to Proto Whey by BNRG: http://www.704nutrition.com/BNRG-Proto-Whey-Strawbe-p/2860030.htm

Gold Standard 100% Casein Protein: This is the one product I don't think I could do without. Casein protein is a slow digesting protein, ideal for bedtime where delayed digestion and absorption is needed due to prolonged periods of not eating. I used to wake up in the middle of the night due to hunger pains and feeling like I was starving to death. With a casein shake (or should I say pudding) before bed, I stay in an anabolic state throughout the night, plus I don't add unnecessary calories to my diet during late night binges. If you are seriously strict with our diet, go with the Gold Standard 100% Natural casein. If not, try the different flavors available in the regular form.

Link to Gold Standard 100% Casein Protein by Optimum Nutrition: http://www.704nutrition.com/Optimum-Nutrition-Gold-St-p/2730372.htm

Muscle Candy - Glutamine Chewies: I have not changed the way I workout (no light weight, high rep crap), if anything I have focused more on maintaining muscle size than ever before. Normally people say to use light weight and high reps with cutting, however I have never found this to work. Being on a restricted diet, my muscles get less fuel from food, so recovery from workouts is harder. Thus the need to supplement with Glutamine. I find the chewies to be a nice substitute to powder, plus they are more convenient. I keep them in my car and eat them as needed. Oh, did I mention they really are like eating candy. Cool, huh?

Link to Muscle Candy - Glutamine Chewies by Betancourt Nutrition: http://www.704nutrition.com/Betancourt-Nutrition-Chew-p/4270063.htm 

Here's what the stack looks like:

It should also be mentioned that I take a daily fish oil supplement and that I just finished taking Englutarade by Betancourt Nutrition: http://www.704nutrition.com/Betancourt-Nutrition-Engl-p/4270067.htm. Englutarade was my glutamine supplement before switching to the chewies. My fish oil supplement of choice is the PFO Fish Oil capsules made by Health From the Sun: http://www.704nutrition.com/Health-From-The-Sun-PFO-P-p/900101.htm

Introducing A Bunch of New Products

Customers are always inquiring about new products so we're going to start highlighting as many as we can through the Blog. So for the first new product update, here are a couple of interesting products. The first is a protein ice cream by Fit Freeze. Just combine, blend, freeze, eat! The second is OhYeah! Mass Gainer. Most are familiar with the Oh Yeah protein bars and drinks you see in your neighborhood grocery store, but a lot of people don't know they can buy the protein powder in bulk and make their own drink (saving money). Now you can get this in a mass gainer if you're looking to pack on pounds.

Fit Freeze Guilt Free (Dry) Ice Cream:

• Vanilla: http://www.704nutrition.com/Fit-Freeze-Protein-Ice-Cream-Vanilla-p/6180002.htm
• Chocolate: http://www.704nutrition.com/Fit-Freeze-Protein-Ice-Cream-Chocolate-p/6180001.htm

ISS OhYeah! Mass Gainer:

• Chocolate Milkshake: http://www.704nutrition.com/ISS-OhYeah-Mass-Chocolate-Cheap-Oh-Yeah-Mass-p/100275.htm 
• Vanilla Creme: http://www.704nutrition.com/ISS-OhYeah-Mass-Cheap-Oh-Yeah-Mass-Gainer-p/100276.htm 
•  Cookies & Creme: http://www.704nutrition.com/ISS-OhYeah-Mass-Cookies-Creme-p/100277.htm
• Strawberry & Creme: http://www.704nutrition.com/ISS-OhYeah-Mass-Strawberry-Creme-p/100278.htm

Pre-Workout Powder Alternatives

Let's face it, pre-workout powders provide great pumps, energy boost, and help aid in our recovery, but almost all of them are high in stimulants (that's where we get our energy boost). So you love your pre-workout powder but know you need to take a break from the stimulants...what to do? You need to find a product that increases nitric oxide levels in the bloodstream so that your blood vessels will vasodialate (widen). If your blood vessels widen, more blood, oxygen, nutrients, etc get into the muscle. This is what gives you a good 'pump'.

Is there a product out there that works like a pre-workout, but doesn't have the stimulants that cause mind blowing energy boost? Yes! In our previous blog, we talked about how your adrenal glands become desensitized to stimulants over time. We introduced a new product called Adrenal Reset by CTD Labs that helps reset your adrenal gland back to normal. Now we're introducing you to a product that has all of the benefits of a pre-workout but without the stimulants. It's called Plasmatic EP by EST. Plasmatic does have a small amount of caffeine but it's free of all the other major stimulants such as 1,3-Dimethylamylamine.

From EST:
PLASMATIC EP™ excludes "Old School" L-Arginine and features the "patented ingredient" GlycoCarn®, which is Clinically Proven to Increase Plasma Nitrate Levels in the body. With PLASMATIC EP, you can expect an overall improvement in Strength, Power, and Endurance, while reducing Recovery Time. From PLASMATIC EP's multiple U.S. Patented Ingredients and precise formula, you will experience Mind-Blowing Pumps like never before! All of this in an effective dose of approximately 9 grams, not a 5 gram sample filled with only stimulants. Unlike it's "ultra–concentrated" counterparts available in the marketplace today, PLASMATIC EP does not contain high-amounts of caffeine or other stimulant ingredients that have no long-lasting effects on your overall physique development. 

So, the next time you need a break from the stimulants in your pre-workout powder, you may want to substitute with Plasmatic EP. Hopefully now you won't have to sacrifice performance or the progress that you've made while you take a break.

 
Directions:
As a dietary supplement, adults take 1-2 scoops of Plasmatic EP with 12-16 oz. of water or your favorite beverage 30-60 minutes prior to workout or sexual encounter. Please note: Plasmatic EP is designed to be used only on workout days. It is not necessary to take Plasmatic EP on an empty stomach. This product contains caffeine and shouldn't be taken by individuals wishing to eliminate this ingredient from their diet. If you are having difficulty sleeping, do not take after 4:00 pm. For best results, always remember to drink at least 64oz. (8 glasses) of water daily while stacking Plasmatic EP with other EST performance products such as, Ennercell, Test Drive, and others.

Click here for more info or to purchase EST's Plasmatic EP

Reset AD Replacement - Adrenal Reset by CTD Labs

Many of us take stimulants whether it's in the form of a pre-workout powder, energy drink or simply coffee. You've probably noticed that over time you need more than one scoop of pre-workout powder or more than once cup of coffee to feel that extra kick you're after. That's because our adrenal glands become desensitized to stimulants over time. Thus, the need to 'reset' them.

Reset A.D. by Palo Alto Labs was the only product of its kind at one time. This product had a small, but growing customer base as more and more people discovered its benefits. Unfortunately, Palo Alto Labs no longer exist, leaving a void in the marketplace. Now, CTD Labs has stepped up to the plate to introduce an almost exact replica called Adrenal Reset.

What is CTD Adrenal Reset:

Adrenal Replenishing Agent. Adrenal fatigue can affect anyone who experiences frequent mental, emotional or physical stress. Taking stimulants for long periods of time may also desensitize your adrenal system. This severely reduces the effectiveness of stimulants on your body. Adrenal Reset is designed to desensitize your adrenal system to stimulants. The ingredients in Adrenal Reset may also support adrenal function and alleviate fatigue caused by overstimulation of our adrenal system. Adrenal Reset works best when used with Multi-Elite by CTD Labs.

Click here to purchase or to read more info