lean-machine Archives

Jump Start Your Lean Machine

Q: I’m planning to start the Fat-to-Muscle Workout right after the holidays. I understand the ideas—heavy midrange and stretch for micro trauma in muscle fibers to ramp up metabolism and high reps on contracted exercise for blood flow and growth hormone release. My question is, Can I use the 4X mass method on the contracted-position exercise at the end of each bodypart workout instead of high reps? Won’t 4X do the same thing as the two high-rep sets, but get even more blood flow with more sets?

A: Absolutely. In fact, a great plan to jump start your lean machine is to mix it up—do 4X at some workouts on the ending contracted-position exercises and the two high-rep sets at others. Why? Slightly different stimuli… [Read more…]

Planks for Etched Abs? No, But…

Q: I see lots of people doing planks in the gym. I asked a trainer what they were for, and he said to get a ripped six-pack. Do you guys recommend planks for ripped abs?

A: For the uninitiated, planks are getting in a pushup position and supporting your weight on your forearms, not your hands. Your arms are bent at 90 degrees and the entire length of each forearm is on the ground.

That’s become a very popular “exercise” because it’s considered “functional” training. It’s closer to what the abs do in the real world as opposed to crunching. Hmm…

[Read more…]

Muscle-On, Fat-Off Sets, Splits, and Hits

Q: I just got The Ultimate Fat-to-Muscle Workout e-book because of all the positive feedback I’ve seen. Looking over the program I notice that it’s a four-days-per-week system, but you only hit each muscle once. Is that really going to be enough work for each bodypart? I really want to lean out quickly and still build muscle.

A: If you traumatize a muscle enough, it will require several days for full recovery. And that’s one of the goals with that program…

[Read more…]

Carb Cycling: The key to shredding your physique (and staying leaner through winter)

Carb Cycling is a simple method we first learned about from the legendary Iron Guru Vince Gironda when he used to visit the Iron Man offices…

Vince always said that to train the body to drop fat, you do 3 to 4 days of low carbs followed by higher-carb “load” days—and Vince was ripped before it was in style. Check out the shred master in his heyday… [Read more…]

Lean-and-Muscular Winter-Workout Tips

Q: I’m using the four-day version of The X-traordinary 4X Mass Workout. Will that help me stay as lean as possible over the winter? In the past, I’ve had trouble in that area. I tend to blow up to a smooth fat boy over the holidays. Is 4X the way to go so I don’t chub up?

A: First, understand that no workout program will prevent you from becoming president of the Chub Club if you eat like crap all the time. We’re not saying you can’t enjoy some fattening foods and desserts every so often, but it sounds like you lose control. Moderation is the key. Stay on a healthy diet most days during the week, but allow one or two for splurges. Do NOT make junk meals an everyday occurrence. Imagine YOU in this picture to stay on track… [Read more…]

Lean-Machine Workouts: Turn Fat to Muscle 24/7

One of the toughest parts of building your physique is staying stoked to hit the gym—and not just hit it, but power drive it over the wall every time you work out. That can be especially tough in the winter when you’re all covered up and not necessarily thinking of your lean-machine spring and summer body… [Read more…]