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Question about Training Front & Side Delts Separately

Here’s a Unique Training Split Separating Anterior & Medial Delts

Question: What do you think of this training split?

DAY 1 Chest, Front (anterior) Delts, Triceps
DAY 2 Back, Biceps, Rear Delts, Side (medial) Delts
DAY 3 Rest
DAY 4 Legs, Abs
Rest for 2 – 3 more days and repeat.  James K./via bodybuilding.com forum

Answer: That’s actually a pretty good option! That takes into account that the function of the anterior delts is practically the same as the upper (clavicular) pecs.

You would just have to keep in mind on this training split not to do exercises that hit both the anterior and medial belts significantly in one movement like (arguably) Arnold presses.

It especially makes sense to train the rear delts on Back day because the function of the rear delts is extension of the humerus, which is likewise a function of the lats.

I give you an a for putting your thinking cap on! :-)

Best,

Dr Clay

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Improve Your Chest in Just 8 Weeks with This Proven Routine!

Say Goodbye to Flat Pecs!

As someone who coaches a number of bodybuilders and figure competitors, it’s my job to help minimize their weaknesses.

One of my star pupils recently needed to bring up his chest. So I put my thinking cap on and came up with this unique, but ridiculously effective chest building routine.

Tim (the guinea pig) improved his chest more in 8DesmondChestBW weeks that he had in the last 8 months. To say that we were pleased with the results would be a serious understatement.

It’s extremely rare that I share the specifics of any of my clients’ programs. So, enjoy this unique opportunity to peek into the training log of one of my star pupils.

8 Week Chest Building Routine

Week 1

Monday: normal chest training routine

Thursday: 3 sets of push-ups

Saturday: 3 sets of push-ups

Week 2

Monday: normal chest training routinePush Up start

Wednesday: 3 sets of push-ups

Friday: 3 sets of push-ups

Saturday: 3 sets of push-ups

Week 3

Monday: normal chest training routine

Wednesday: 3 sets of push-ups

Thursday: 3 sets of push-ups

Friday: 3 sets of push-ups

Saturday: 3 sets of push-ups

Week 4

Monday: normal chest training routine

Wednesday: 4 sets of push-ups

Thursday: 4 sets of push-ups

Friday: 4 sets of push-ups

Saturday: 4 sets of push-ups

Week 5

Monday: normal chest training routine

Tuesday: 4 sets of push-ups

Wednesday: 4 sets of push-ups

Thursday: 4 sets of push-ups

Friday: 4 sets of push-ups

Saturday: 4 sets of push-ups

Week 6

Monday: normal chest training routine

Tuesday: 4 sets of push-ups

Wednesday: 4 sets of push-ups

Thursday: 4 sets of push-ups

Friday: 4 sets of push-ups

Saturday: 4 sets of push-ups

Sunday: 4 sets of push-ups

Week 7

Monday: normal chest training routine

Tuesday: 5 sets of push-ups

Wednesday: 5 sets of push-ups

Thursday: 5 sets of push-ups

Friday: 5 sets of push-ups

Saturday: 5 sets of push-ups

Sunday: 5 sets of push-ups

Week 8

Monday: normal chest training routine

Tuesday: 6 sets of push-ups

Wednesday: 6 sets of push-ups

Thursday: 6 sets of push-ups

Friday: 6 sets of push-ups

Saturday: 6 sets of push-ups

Sunday: 6 sets of push-ups

Week 9

Rest and admire your new, larger chest.

Note: all sets of push-ups are done to roughly 80% of failure. In other words, if you can do 20 push-ups, then do just 16. Do not take any of the sets to failure.

Yours in sport,
Dr Clay

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The KEY to Making Progress: Failure

They say that the definition of insanity is doing the same thing yet expecting a different result.  Here’s how you can avoid being insane.little girl with kettlebell

Assuming you want your body to progress, you have to challenge it!  You have to push it to its’ limit (like the girl to the right) and give it a reason to adapt.

While this may seem like common sense, one of the most common mistakes trainees make is not training hard enough.  That’s a sure-fire way to become stagnant and to NOT make progress.  If you are already physically perfect, then that’s fine.  If not, read on. 

Let’s say that you lie out in the sun for 60 minutes, 2 days per week, but you want to get darker.  How would you go about achieving a darker tan?  You would either lie out 3 days per week, or you would lie out for 75 minutes or so each time (or maybe a combination thereof).

Weight training is no different.  If you want to get more strength and/or endurance, then you either have to use more weight or do more repetitions.  Continuing to do the same weight and same number of repetitions week in and week out when your goal is to progress is… well, it’s insane!

With the exception of your warm-up sets, each set that you do should be a challenge.  You should not be able to do more than 1 or 2 additional repetitions.  Otherwise, you are not giving your body enough of a stimulus or challenge to force it to adapt.

Sure you should always use good, safe form on each and every repetition.  However, this is not an excuse to use half-ass effort!  Do use good form on each and every repetition of each and every set, however, push yourself to the limit!

The human body does not like to change.  And it especially does not prefer to build lean muscle, because it is very metabolically active and requires many additional calories to support it.  Therefore, the body perceives having more lean muscle as inefficient.  That’s why you can’t ask your body to grow, you have to force it to grow!

As a general rule, he who applies the most effort will make the most progress.  (Again, this is a general rule.) 

I may even go so far as to say that you could put maximum effort into a mediocre training routine that you got out of a fitness magazine and get more results out of it than you would a world-class program that I personally designed for you, if you only half-heartedly did the routine that I designed for you.

But, when you apply good, solid effort to a properly designed weight-training routine, you will achieve maximum results  in minimal time!

Enough talking.  Go get mentally prepared to have a kick-ass, results-producing workout the next time you train!

 

Yours in health,

Dr Clay

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Molding the Flawless Upper Body: article at Figure Athlete

My latest article is posted at FigureAthlete.com.

It’s a training article (with a complete routine) designed to help you bring up the most common lagging body parts: upper chest and back.

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How-to Order my “Blended” Protein from TrueProtein.com

Until now I’ve kept all my product formulas to myself and my clients. Well, today I’m breaking the mold, cause I wanna help you save some money on your protein.  You can use the discount code “DrClay” to get an additional 5% off.

If you haven’t heard of trueprotein.com, you’re really missing out. Basically it’s a place that will custom make protein for you. The only problem is that the vast majority of people don’t know what type is best to order, or what combination of ingredients.

Likewise, many people have found it just a little bit difficult to understand the ordering interface at trueprotein.com.

But today I’m going to teach you exactly, step-by-step how to order the best blend of top-quality proteins for the most inexpensive price available!

If you’re looking for a general protein to use throughout the day than this is what you need. It’s a blend of fast and slow acting proteins, which in essence provides a time released product.

Dr Clay’s Blended Protein Formula

25% Micellar Casein,
30% Milk Protein Isolate
45% Whey Protein Isolate Cross Flow Microfiltration (CFM)

Update: Here are Dr Clay’s latest protein formula recommendations based on new proteins available.