Try This: 20 x 20 Squats

So today I went in to the gym thinking that my leg workout was getting pretty boring for the past couple of weeks and I have been hitting a plateau.

I was talking to a friend of mine a couple of days ago and he told me to try lowering the weight and trying to do 20 sets of 20 reps for squats. I decided that since this was the first time I was going to try this insane workout, I should just do 15 sets of 15 reps at 135 pounds. This is a good way to really shock your legs if you feel that your leg workouts have been sub-par and your growth has been stagnant.

By the end of my workout my legs were buckling and this is the most tired that I have been after a workout in years. Each week I plan on increasing the weight by 5 pounds and hopefully I can hit my goal of 225 pounds, 20 x 20.

I'll keep you all updated on how it goes.

Another Reason Why Lebron Will Never Win A Championship.

Just came across this video and I died laughing.

Lebron James is a joke.

He can't beat Dallas so he has to get the gratification of beating a kid in a game of BUMP.

Haha.

Music Minute: Focus

Hey guys, here is another music minute. This playlist of songs really get me focused when I want an intense workout! Click on the links to watch the Youtube video!

Get Jacked!

1.) Wolfmother - Joker and the Thief  

2.) Rage Against The Machine - Killing in the Name

3.) Ace Hood - Go N Get It  

4.) Jay-Z - On To The Next One  

5.) Akon - Never Gonna Get It  

5.) Lil Wayne - 6'7  

7) ACDC - Back in Black  

8.) Bill Conti- Gonna Fly Now

Supplement Spotlight: Casein

 

 I compared my body weight statistics from today to a month and a half ago and found that I gained about three pounds of lean muscle. What I need to give credit to is the casein protein that I decided to incorporate into my supplementation.

  Muscle growth and development are dependent on protein synthesis and protein breakdown. There are two different types of protein which are whey and casein. A lot of you are probably familiar with the whey protein which is the powder that you take before and after your workouts. Whey protein promotes quick absorption into the body and promotes protein synthesis as soon as possible. The body takes whey and uses it within an hour.

   The other type of protein which may be the missing link to you getting jacked is CASEIN.

  Casein protein is mainly derived from cow's milk and what makes it different from regular whey-protein is that casein protein takes longer to digest. Casein protein can last up to seven hours in the body after ingesting, which is amazing because it prevents muscle breakdown. It forms a gel like formation in the body which creates a steady release of amino acids into the bloodstream over a long period of time. The focus and emphasis of casein is not protein synthesis, but the suppression of protein breakdown.

   This is why people who do workout take it before they sleep to prevent their hard-earned muscle from breaking down. When we sleep there is about a 6 to 8 hour window where our bodies don't get food. Taking casein I do not wake up starving in the morning time, which helps me to control my cravings and gets me to not eat anything that I will regret later on.

   Many people I know say that a good source of casein protein is cottage cheese (which is true), but I prefer something that is quick and on the go. The casein protein that I recommend is the one made by Cytosport who also makes Muscle Milk. I picked up the chocolate flavoured tub from bodybuilding.com and it tastes delicious. There are other ones such as ON Gold Standard 100% Casein, but it doesn't taste to good.

  Make sure you don't make the same mistake that I did and take regular whey before bed thinking that it will provide you any sort of benefit. Invest in this supplement now!

Music Minute: Old School Hip Hop Edition

So I was thinking instead of having a mixture of genres, each music minute that I post will have one type of music.

This week it will be on old school hip hop. Currently I am listening to these songs on repeat and hopefully they will be just as motivating for you.


1.) The Choice is Yours - Black Sheep
2.) Simon Says - Pharoahe Monch
3.) Slam - Onyx
4.) Throw Ya Gunz - Onyx
5.) OPP - Naughty By Nature
6.) Good Vibrations - Marky Mark
7.) Bust A Move - Young MC
8.) Scenario - A Tribe Called Quest
9.) Hip Hop Hurray - Naughty By Nature
10.) Fight the Power - Public Enemy

Get Jacked!

Nutrition: Coconut Water...Is It Just Another Fad?

I was at Shoppers Drug Mart the other day and I saw coconut water for sale and was curious how much it was selling for. I was going to buy it impulsively but resisted my temptation and asked the worker how much was "Vita Coco". This small 330 ml juice box was selling for $3.50! I instantly put it back and decided to see what this craze was all about.

Last year the Associated Press showed that annual sales in America ranged from $40 - $60 million in sales and it continues to grow. Who should receive most of the credit for this huge market for coconut water?

Celebrities of course! Whatever the celebrities do the general public decides to follow.

There is a huge buzz that coconut water cool down body temperature, get rid of hangovers in an instant, raise metabolism, raise strength of your immune system and replenish fluids and electrolytes after an intense workout. 

The only convincing studies done with coconut water is its ability to rehydrate an individual after exercise.  Just because you read in a gossip magazine or because you see your favourite celebrity prancing around with a carton of coconut water doesn't mean you should do the same. They can afford to waste their money on useless new health fads.

        Maybe if you drink coconut water you'll get jacked like Madonna.......

The problem is that many think there is a quick fix that will make them instantly healthy and get them a six-pack in no time. Think again.

There is no miracle drink that will put you into shape. Put in the work and you will reap the benefits.

Save that $3.50 and just keep hydrated with drinking 2-3 litres of water a day.

What do you guys think about coconut water. Is it a fad? Will it stick around for good?

Manny Pacquiao Ultimate Ab Workout

You guys know the big fight is coming up this weekend May 7th 2011.

Sugar Shane Mosley and Congressman Manny Pacquiao are going to duke it out at the MGM Grand in front of millions and millions of anxious boxing fans.

Over the past couple of weeks Manny Pacquiao has been uploading his workout videos and they are intense. The sound of his gloves hitting the bags and pads make me wonder how this tiny little guy has so much speed, agility, and power (definitely not because of a power band).

There is one video that comes to mind when I was thinking about what to share with you guys next.

Manny Pacquiao's full ab workout.

This guy is an animal. 14 different exercises and 50 reps each. Somewhere right now, the guy from P90X is flipping a table.

I have been doing half of the exercises every other day to destroy my abs. I have been seeing more definition in my abs and it is definitely helping a lot. I am not saying do the whole 10 minute routine, but try to work your way up to it.

You will definitely look like Manny in no time.

Me personally, (and I am pretty sure most of everyone will agree) Manny will dominate Shane easily and make him look like a fool for even trying.

So get excited for this weekend when Manny and Shane fight it out!

Heart Attack in A Protein Bar. How NOT to Get Jacked.

I'm pretty sure many of you have heard of "EPIC MEAL TIME" and the shenanigans that they have been pulling. If you aren't familiar then it is a bunch of guys that make an "epic meal" once a week to shock their viewers with disgusting meals that are so high in calories it will take you two lifetimes to burn them off.

Their main ingredient in all of their meals is bacon and for some odd reason Jack Daniels. Regardless, I still think that it is hilarious that these guys go to the extent that they do weekly to please the world.

Just watching their videos makes my stomach ache and makes me want to go to the gym to workout the enormous amount of calories and fats that I am watching being consumed.

Therefore viewers, this DEFINITELY is not a way to make and eat a protein bar. A little word of warning as well, don't watch their videos before you are going to bed because it will actually make you want to get up and order a pizza or drive to the nearest McDonald's drive-thru for a Big Mac.

On the other hand a protein bar that actually is my favourite (not just because Ryan Reynolds eats it) is the VPX ZERO IMPACT PROTEIN BAR. It is a clean 30 grams of protein with nothing artificial, low glycemic carbohydrates, whole grains, naturally occurring fats from seeds, nuts; CLA and Sesamin (that will aid fat loss).

A lot of protein bars are filled with artificial ingredients that have no significant impact towards the body. The only "impact" that these other protein bars have is you driving on the highway with a bunch of friends as they scream in pain and suffering because you just ripped a fart. They continue to scream because you have the child locks on and you refuse to do so because you think it is funny. Not cool.

I normally get my VPX Protein Bars from Bodybuilding.com so click HERE to check it out!