For me the cost is not worth the money, the actual workouts in phase 1 are very very similar to the body tvnovellas.info programs from Steve. Editorial Reviews. About the Author. Steve Cook is a British writer and the author of several Interference: Don't Feed the Dinosaurs! - Kindle edition by Steve Cook. Download it once and read it on your Kindle device, PC, phones or tablets. Use features. tvnovellas.info: Looking for Bill eBook: Steve Cook: Kindle Store.
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ABOUT Steve Cook Health. Steve Cook Health is a fitness resource committed to educating, motivating and entertaining audiences across the globe. Learn all of Steve Cook's strategies and tips for packing on serious size. Workouts, meal plans, motivation-you'll find it all here! Build muscle and burn fat with Steve Cook's 8-week fitness plan by joining tvnovellas.info All Access and unlock over 50 premium fitness plans from. @stevecook . GET FULL ACCESS TO YOUR FREE EBOOK THE FOUNDATION TO REACHING YOUR PEAK PERFORMANCE WITH BIG.
This preview shows page 1 - 4 out of 18 pages. Playing football for Dixie State College gave Steve the foundation and experience to achieve a successful career in competitive bodybuilding. Olympia, and much more. Today, Steve works to entertain and educate large audiences on fitness and health. Steve aims to redefine how exercise is perceived across the world, starting with this program.
Time under tension at heavy loads is the name of the game if you are trying to grow. This causes more damage to the muscle and allows more potential for growth. The muscle is built back bigger and stronger. Training at maximal loads reps Training at maximal loads forces you to tap into fast twitch muscle fibers. You must tap into these fibers to move the weight! Heavy weight train your central nervous system to engage fast twitch fibers, allowing them to grow and increasing strength.
To be strong you must have a well-developed central nervous system. You must be able to elicit the response of fast twitch fibers on command. This type of training is another way to get strong without putting a heavy barbell on your back. You must know when to incorporate these movements not only during the week, but also during your training session to benefit from this type of training. Tips: Add a day for dynamic effort training at least once a week.
These movements must be prioritized to the beginning of the training session. Exercise in the correct rep ranges The amount of reps you are completing per sets of an exercise is a very important component of building muscle.
Sets of reps are geared for strength.
You can definitely build muscle with these sets, but low reps like this are better for building absolute strength. If you are serious about building muscle, you must spend a significant amount of time training in rep ranges geared toward hypertrophy muscle growth.
Sets of reps are great for building muscle, with the sweet spot landing in the rep range. Heres the kicker train to failure or at least close to it. Weve all seen people in the gym rack weight the weight on a set of 12 when they clearly have more in the tank.
Completing a set of 12 when you are good for 25 reps isnt going to get the job done. However, for compound, multi-joint leg movements, you must be careful a periodized plan. Training to complete failure on these movements on a weekly basis can have a negative impact on your training and overtax the central nervous system.
With upper body and single joint movements, training to complete failure can be done more consistently. Tips: Train to complete failure in the rep range on upper body accessory work and single joint movements.
Failure means you cant complete one more rep. Actually FAIL! Want big arms fast? Train 2 reps past failure in the rep range. Ex: BB Biceps Curl - you fail at 8 reps.
Have your training partner assist with the concentric phase of the lift curling the bar up , then control the eccentric lowering phase for a count for 2 more reps. Set a sleep schedule The quickest way to derail a phenomenal nutrition and training protocol is to have an irregular sleep schedule. Sleep is the most underrated performance enhancer and general health promoter. Anything less than 7 hours a night is not good enough. Tips: Drink at least 12 ounces of water prior to falling asleep so you dont wake up in a fatigued state from dehydration.
Take magnesium before bed as a sleep aid. Magnesium has a calming effect on the nervous system. Get rid of the TV! Your bedroom should be a place you go to sleep. Taking away distractions will allow you to get in a routine of falling asleep faster when you enter the bedroom. Follow a diet with structured macros Macronutrients are protein, carbohydrates and fat. Every gram of each macronutrient contains calories. Protein and carbohydrates contain 4 calories per gram, and fat contains 9 calories per gram.
We recommend everyone spend at least two months following a diet plan with daily macro goals. Ex: Every day you must consume grams of protein, grams of carbohydrates, and 80 grams of fat. Learning to track macros will teach you what foods contain certain macronutrients, portion sizes that best fit your body and how your body responds to food. Learning about food will set you up for long-term success.
Tips: Find someone qualified to guide you through the process if you are new to macro counting. download a food scale. Weighing and measuring your food for a few months will teach you portion sizes.
Always have a plan He who fails to plan is planning to fail. This is especially true when talking about achieving the body of your dreams. Whether you are trying to gain 20lbs or lose 20lbs, you must have a plan to succeed. The old saying, eating five meals a day speeds up your metabolism, has never been proven by science. The reason people succeed when they eat five meals a day is because they are making healthy food choices!
Imagine someone eating five meals a day saying, For meal one Im going to eat two donuts, I think Ill have two slices of pizza and a soda for meal two, etc. Maximize your willpower by planning your meals and structuring your life for success. No one has an unlimited amount of willpower. Knowing that and preparing for temptation is a huge step in the right direction. Tips: Prep your meals for the middle of the day. Most people have time to make breakfast and dinner, and this is where you can add more variety.
Only download and keep healthy groceries in your house. If you arent around bad food, the chances of eating poorly reduce dramatically. Also, junk food is by far the easiest to get your hands on. Never keep it in your house. Cut out sugary drinks Drinking beverages loaded with sugar is a huge factor causing Americans to become obese.
Years of soda consumption had a big impact on this. The calories he consumed from soda every day was equal to about 17 donuts. Tons of different beverages out there are loaded with sugar and many people don't even realize it. Be aware of this and check nutrition labels. A 32oz Dr. Pepper contains carbs, and it's not uncommon to see people drinking a couple of these a day.
Cutting this out will have a huge impact on your body composition. Tips: Always opt for a 0 calorie choice. Also, junk food is by far the easiest to get your hands on.
Never keep it in your house. Cut out sugary drinks Drinking beverages loaded with sugar is a huge factor causing Americans to become obese. Years of soda consumption had a big impact on this. The calories he consumed from soda every day was equal to about 17 donuts. Tons of different beverages out there are loaded with sugar and many people don't even realize it.
Be aware of this and check nutrition labels. A 32oz Dr. Pepper contains carbs, and it's not uncommon to see people drinking a couple of these a day. Cutting this out will have a huge impact on your body composition. Always opt for a 0 calorie choice. Save your calories for food, which will keep you full longer and give you more sustenance.
De-stress daily Meditation has a positive impact on hormone regulation. People who meditate on a regular basis experience higher testosterone and lower cortisol levels. If cortisol levels are too high they can have a negative impact on recovery and muscle building. Think you are too busy? Ten minutes or even less can have a huge impact on your daily stress levels. Headspace for 10 days or Listen to Sam Harris explain meditation and practice it on your own for 10 days.
Train with purpose Setting a goal, making a plan to achieve that goal and staying accountable are key components to changing your body. You must clearly define your WHY. Why am I doing this? Why am I getting up early to hit the gym while everyone else is still in bed? It could be to make it to the Olympics, or it could be as simple as having a good Christmas picture this year. Define your WHY and let it motivate you every day. Next, you must figure out how you are going to achieve this goal.
Make a plan and stick to it. If you dont know where to start, find a qualified professional to guide you through the process. Becoming part of a motivating community is one reason Brute athletes have so much success. Our athletes feed off of each other, compete against each other and push to be the best versions of themselves. Find a good training partner. A good training partner is one of the most valuable tools to stay accountable.
Talking yourself out of going to the gym is 10 times harder when someone else is relying on you. Also, the chances of having a bad training day reduces dramatically when you have a training partner to raise your game. A calorie is a calorie First and foremost, a calorie is not just a calorie. Everything you put into your body creates a physiological response within the body.
This is called the thermic effect of food. Animal protein and leafy greens take much more energy to digest than white bread and candy. This is why counting macronutrients is so important.
It is a way to make sure your calories are coming from foods that will help you be lean and support muscle repair and growth. You should look to consume nutrient dense, low glycemic index food options. This will keep you on track, while allowing you to eat food you enjoy and have fun with friends.
You can work off a bad diet The fact that there are still trainers pushing for you to download more training sessions, but never doing anything to help with your nutrition protocols shows that there is a disconnect with the true way to get lean. There is no denying the anatomical and physiological benefits of training, but your biggest advocate in weight loss is the kitchen.
Fat makes you fat Fat is an essential macronutrient required for healthy bodily function. Fat gets a bad rap because there are 9 calories per gram compared to 4 calories per gram of protein and carbohydrates. When it comes to fat intake, remember that omega-3s are your best friend when trying to get lean. Consuming a diet high in omega-3 fatty acids will ensure the fat lipid layer of your cells is built using omega-3s. This cell layer can be made of any types of fat, like omega-6 and trans fats.
Having the lipid layer of your cells composed of omega-3s will improve insulin sensitivity, a huge factor for fat loss. Eat foods high in omega-3 fatty acids.
Grass fed beef, wild game, wild caught fish, etc. download a high-quality fish oil look for total omega-3 content when making your download.
You have to do long duration cardio to burn fat Too often we see people spending hours at the gym doing cardio in the fat burning zone. These workouts are great and have many benefits physiologically and aesthetically. But, if we are talking about the most bang for your buck, high intensity interval training is the king of fat loss. The physiological effects of intense interval training are much different than low and slow cardio.
After a session of intense interval training your bodys response is to increase the consumption of oxygen to bring the body back to homeostasis. This increased oxygen consumption lasts for hours and is accompanied by the need for more fuel. If you want to increase your metabolism, do high intensity interval training. Also, the hormonal response to high intensity interval training trumps low and slow cardio every time.
Heres a HIIT workout to get you started: First - Test your mile time. Do an all out mile and record your time. We will be using this to measure your intensity on the HIIT workout. Building the chest of your dreams requires more than just hitting a few sets on the bench press and pec deck every time you go to the gym. Many people focus a lot of time and energy building their chest, but avoid other exercises, causing an imbalanced physique and structural imbalance in the shoulder.
Follow these tips to: When it comes to chest-building exercises, the bench press is the VIP. The barbell flat bench is probably the most commonly used variation of the bench press, but you arent going to build a huge chest by only doing a few sets of the barbell flat bench a week. We recommend doing sets twice a week for real chest gains. Heres a list of our top 5 chest exercises: Bench Press 2. SA DB Bench 3. Incline DB Bench 4. Dips for Chest 5.
If you are trying to build a big, strong chest and dont give the same amount of attention to your back, youre in trouble.
If you dont strive for structural balance, the shoulder immobility issues are sure to come. Also, if you are bench pressing correctly, lat engagement is a huge factor in pressing more weight. Watch https: Heres a list of our top 5 pulling exercises: Wide Grip Pull-Ups 2. Pendlay Row 3. Single-Arm DB Row 4.
CG Pulldowns 5. DB Pullovers. Rest 30 sec or less between exercises. Complete all exercises then rest for 2 min. This means to pick a weight that you can complete reps. On the first 2 sets you will stop when you feel like you are 2 reps from failure. On the third and final set, go to complete failure. In a superset, you will complete both exercises in the numbered pairing back to back.
Once both exercises are completed, rest for the prescribed amount of time before restarting the superset. Once all sets of 1a. The more weight you can do, the bigger and faster your muscles will grow. Strong triceps are a key component to strong pressing.
Also, working your biceps and triceps is a great way to clear up tendonitis in the elbow and forearm. You will surprise yourself with how heavy you can go on these movements. Heres a list of our top five exercises to build some triceps you can be proud of: BB Skull Crushers 2. Incline DB Skull Crushers 3. Bench Dips 4. Rope Pushdowns 5.
DB French Press. With all the added pressing it takes to build a bigger chest, mobility is key to shoulder health and keeping your game on point. Dont let tight shoulders slow you down. Take 10 minutes a day to stretch your chest and the rest of your upper body. Extra pressing is going to make the internal rotators of your shoulder girdle really strong.
Make sure you are going out of your way to give your external rotators some love. We like to start every upper body lifting day with some extensive prehab work for the external rotators and upper back. We also add it to the lifting during supersets to increase the volume. Heres a list of our top 5 exercises for the external rotators of the arm and upper back: DB external rotator off the knee 2.
Cuban Press 3. Lying Side Raise 4. Incline Y Raise 5. Face Pulls. Acknowledge there are no shortcuts There are two things that all experts know about getting results: You need to work hard and you need to prioritize nutrition. If somebody is trying to convince you that it takes anything other than that, they are playing you.
The quickest way to spot this rip off is when a trainer tries convincing a novice client that it only takes a few hours a week to change their body. It is no secret that 30 minutes a day, 3 times a week doesnt work. However, for those novices who have never trained before, this is exactly what they want to hear and they will fall victim to the sales pitch.
Dont trust claims that have no credibility Is your expert willing to share before and after pictures? Does your expert have clients who have reached an elite level? Has your expert actually done anything they say theyve done? You get what you pay for!
The value is in the results. If your goal is to reach the Olympia, you should hire a coach who has trained athletes to reach the Olympia. If your goal is to set new PRs on your power lifts, you should hire a coach who has coached athletes to get PRs on the power lifts. If you want abs that pop, hire a coach that has gotten overweight clients six packs. You work hard for your money, dont give it away to an imposter that hasnt actually gotten the results you are paying to get.
Thank you for trusting BIG as a guide on your fitness journey. Signing up for this program means joining a team of individuals tirelessly working towards their goals and coaches dedicated to seeing them to the finish line. Making the transformation youre looking for is a two-way street. While we will provide you with the resources needed for success, its up to you to implement them. We take our jobs very seriously, and we hope you do the same. Click here to learn more about this program.
Flag for inappropriate content. Related titles. Jump to Page. Search inside document. Inside youll discover: Focus on compound movements There is a reason that the biggest guys in the gym hang out in the squat rack. Train through a full range of motion Dont get us wrong, there is a time and a place for partial rep training, but doing it as a year round main movement, rather than as an accessory, is the fast track to plateauing.
Follow techniques geared towards muscle growth A strong muscle is a bigger muscle. The best ways to tap into these fibers are: Slow eccentric training This puts you under the bar for a longer period of time with greater percentages of your 1 rep max.
Download and use the app Headspace for 10 days or Listen to Sam Harris explain meditation and practice it on your own for 10 days 6. Never neglect the bench press When it comes to chest-building exercises, the bench press is the VIP.
Build a strong back If you are trying to build a big, strong chest and dont give the same amount of attention to your back, youre in trouble. DB Pullovers Here is an example of how to structure your workouts: Gain monster triceps The more weight you can do, the bigger and faster your muscles will grow. DB French Press 4. Maintain mobility With all the added pressing it takes to build a bigger chest, mobility is key to shoulder health and keeping your game on point.
Strengthen your external rotators Extra pressing is going to make the internal rotators of your shoulder girdle really strong. Anonymous 61YcpW.