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How To Properly Organize Your Workouts To Get JACKED For The Beach This Summer Part 2


So you made the decision this coming year that you were going to go from this.....



To THIS come beach-time......


So that you can attract THIS at the beach this summer......



 But you don't know how or you're not seeing the results you want.

In Part 1 we discussed that maybe it's time to switch things up and try organizing your workouts using Periodization.  We covered the basic overall plan but not in much detail.  That's what Part 2 of this series is about....how to organize each phase.


Here's how I do it....

I pick a handful of exercises, about 8-12, for the muscle groups I want to work covering the entire body.

On day one I max them out. That weight gives me my 1RM (repetition max) or 100% weight amount.  In the prep phase I start out with 40% and increase it 10% a week for 3 weeks. That will get my body used to progressively heavier loads and ready for the hypertrophy phase where I'll be using 60-80%. 

I follow the same weight increases as the prep phase for all my phases. That means every 3 weeks I re-test my 1RM because my 1RM for all exercises should have increased or something's wrong.  So I retest every 3 weeks and use the new number to determine the 60-80% I'll be using for each 3 week sub-phase in my larger 12 week hypertrophy phase. The same goes for all the other phases. From there all you need to know is the proper percentages for each phase.

- Use 40-60% in the prep phase
- Use 60-80% in the hypertrophy phase
- Use 80-95% in the strength phase
- Use 30-50% in the muscle definition phase


That ought a take care of the business....


Know what I mean?

Stay tuned as each phase is broken down in even greater detail.....

http://www.thegoodguyscorner.com/2012/12/how-to-properly-organize-your-workouts.html
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Cigarettes Give Harsher Hangovers

If you are a smoker you probably already know this but when you have a few drinks and cigarettes you will a nastier hangover. This has been tested by researchers from Brown University, who set out to discover whether drinkers who smoke suffer harsher hangovers.

The test was he Brown team enlisted 113 college students and had them detail their smoking and drinking habits — hangovers and all — over an eight-week period.

Students who were the heaviest drinkers — consuming six beers an hour, per researchers — but who also smoked were two times more likely to wake up with a nasty hangover than any of the other revelers.

This study merely identifies a connection between smoking and more severe hangovers without examining any causal relationship. One possible factor: Both cigarettes and alcohol flood the brain with dopamine, which might lead to a "double crash" once the effects wear off.

If you have somewhere to be that is important the next you might want to consider staying inside the bar while your friends go out and smoke because you might be nursing a nasty hangover for half the day with weird remedies.
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