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According to a survey done by Nielsen research group, “staying fit & healthy” is the number one resolution most people make come January 1st.
Unfortunately though, most people ditch their resolutions just after a week or two of sticking to them. Well, to help you kick-start (or to reinforce if you’ve been at it for a while) the habit of working out, I decided to launch the first ever No-Brainer Muscle Bodyweight Challenge. For the first ever bodyweight challenge, I’ve decided that the main exercise is going to be the push-ups.
Well, simply because push-ups are the most popular bodyweight exercise of them all and more importantly, you don’t require any special equipment to do them. Anyone who wants to build a better physique, improve their push-up number or anyone who wants to have fun with a bunch of cool people.
The challenge begins January 1st and it’s going to last 28 days (4 weeks), until 29th of January. If you’ve been a member of the No-Brainer Muscle community, you’ll know that recently I released my premium bodyweight training guide called Anabolic Rewiring Method. At the end of the challenge, I’m going to randomly pick 3 guys (or girls) who successfully completed 2,800 push-ups and they’re going to receive free copies of the Anabolic Rewiring Method + a 1-hour consultation session with me (diet optimization, routine optimization, etc.). You’ll do your push-ups in your home (or wherever you do your push-ups normally), but we’re going to have a “meeting place” online.
For the purposes of the bodyweight challenge, I created a private Facebook group, where we’ll be able to share our experience and also ask for advice if you stumble upon an obstacle. Furthermore, I’m also going to give you access to a spreadsheet, where you’ll keep track of your challenge progress. If you want to start the 2016 with a bang, then I highly encourage you to take part in the first ever, No-Brainer Muscle Bodyweight Challenge. Help spread the good vibes by inviting your friends to take part of the first ever No-Brainer Muscle Bodyweight Challenge.
Enter your name and email address below this paragraph in order to officially sign up to the first ever bodyweight challenge. You’ll get access to the private Facebook group which we’ll use to keep ourselves accountable and also, to help each other out in case someone comes across a snag. You’ll also gain access to a simple tracker you’ll have to use to keep tabs on your reps over the course of the challenge. Remember, the challenge start January 1st, but in order to officially join the challenge, you have to enter your name and email address in the form above. Allright, this pretty much sums up everything I wanted to say for the first ever bodyweight challenge. Jay has over 10+ years of of experience with testosterone optimization and he’s the man to talk to for all things testosterone and Testosterone Replacement Therapy (TRT).
And to raise the awareness of the importance of optimal testosterone levels even more, he’s about to release his book in the middle of July called The Definitive Testosterone Replacement Therapy Manual which will cover every everything you need to know about the topic of Testosterone Replacement Therapy. The original interview is 1 hour and 40 minutes long and I thought that it would be a good idea to split it up into 3 parts in order for you to really get the most out of it. While delivering pizzas on his scooter, Anthony was involved in a traffic accident that costed him his leg. Motivated by his lifelong passion for physical fitness and sports performance, Anthony decided that he’d get into the best shape of his life, using bodyweight exercises. It took him 2 years, but now he’s built like a Greek God, all thanks to bodyweight training. And in this Musclecast, Anthony is going to share with us how he did it, and how he manages to stay in tip-top shape year-round.
And as always, questions and comments are always appreciated. Write them in the comments section below. Well, to shed some light on this topic, I’m going to share with you my experiences with weight gainers. Hungry for knowledge and quick gains, I did what every gullible guy would do—I went to the local supplement shop to get some nutrition advice.
Back in 2005, there weren’t a lot of supplement shops around but luckily for me, my hometown had one. It took me some time to find the place since it was a hole in the wall, but once I found it, I felt like a kid in a candy store.
The racks were jam-packed with the latest shakes and drinks, the walls were plastered with famous bodybuilders and at the counter, there was this mountain of the man. His arms were the size of my torso and the veins on his arms looked like they were about to burst. Anyway, after a bit of chit-chat, I told him that I was a newb who was in search of a shake that will help me gain muscle mass. After talking for 5 minutes about some bro-science stuff, he cut to the chase and said that he had a one of a kind thing for me. I paid an arm and a leg for that weight gainer, but I didn’t mind since I finally had the holy grail that would put my muscle growth into overdrive. In the space of just 2 months, I gained 14 pounds of fat and no muscle mass or strength gains whatsoever.
So much for that weight gainer being the store owner’s #1 secret for building big guns and ripped abs. As a strength training newb, I failed to create the demand for all of those extra calories. And with no way to make good use of those extra calories, my body did the only thing left to do—store those extra calories as fat, to be used some other time.
But if you’re one of those guys who wants to have his weight gainer no matter what, then why don’t you make your own natural weight gainer? If you want to make the best natural weight gainer on your own, I got a recipe just for you.
In my own career, before there were as many commercial protein drinks (or bars) available as there are now, I always preferred to create my own drinks, since that way I knew precisely what was in them and what kind of nutritional benefit I was getting.
Each of the drinks below is made in sufficient quantity for 3 servings day, which are supposed to be drunk between breakfast and lunch, between lunch and dinner, and an hour or so before you go to bed. And since the protein takes a while to digest, make sure to have the protein drink at least 1? hours before your workout. To make the drink sweeter, add a tablespoon or less of fructose—do not use high sucrose foods like ice cream or chocolate syrup. And if you find that you’re not gaining weight as much as you want, even with the Level III, add 4 more ounces of cream to it.
Just make sure that your training volume and intensity are high enough as to stimulate muscle growth. First of all, next time you’re at the gym, make sure to work your ass off so your body gets a clear sign that it’s time to pack some muscle mass. Second, throw your weight gainer into the trash bin and go to the store to get some ingredients to make your own natural weight gainer. You see, the key to working out while being in a relationship, is to make sure you follow the 4 manly principles.
We’ve known each other since kindergarten and he’s just one of those rare persons with whom I just click.
Next time he came back home for the weekend, I told him everything he needed to know to melt the belly fat away and build up his beach muscles. Over the next few months, Bob did the workout routine I gave him with vigor, and he was able to get into the best shape of his life. And I blew his single people have more free time excuse into oblivion a few months later, when I got into a serious relationship. If you don’t want to become a fat slob like my friend Bob (or if you’re already a fat slob and you want to break out of it), here’s what you need to do. Every single successful person I know, found (designed?) a way to make their relationship work for them and not vice versa. If you’re wondering how you can be in a relationship and still get into the best shape of your life, here’s how I approach things. First of all, as an introvert, I get overpowered by the nightclub’s impulses—loud music, flashy lights, big crowd, etc. When I was single, I’d always go places where there’d be a high chance of meeting girls who’re into healthy living and exercising. If you want to find a girl who will keep you motivated to workout and diet, then I recommend you check those places out. Ever since I pledged my allegiance to the Iron, not a single week has gone by without me lifting some steel. When I started dating my girlfriend I told her—with my words and actions—that she’ll just have to accept the fact that training is my #1 priority. And even if you’ve been in a serious relationship for a long time, it’s never too late to change your priorities. You’ll see that after a couple of weeks, you’ll pull her into your new healthy lifestyle.
If your woman just won’t accept your healthy lifestyle, then you have to show her the door.
If you show her that you’re willing to walk away, you’ll immediately regain the power position in the relationship.

But if you let her know that you’re willing to walk away and she shows no remorse whatsoever, then you need to dump her sorry ass stat.
BUT WATCH OUT: if you put your girlfriend on a pedestal, and you go out of your way to make her happy, she’s going to walk all over you.
With my 9-to-5 job, working out, and building my own business, there’s not much time left for anything else during the week. If I’m not done with my tasks for the day, it’s almost impossible for me to be present whilst talking to somebody.
I’d rather spend LESS time with my girlfriend, being present, then MORE time with her, unable to give her my undivided attention.
That’s why when weekend comes around, I do my best to finish the items on my to do list asap, so I can spend quality time with my girlfriend. If there’s one thing from this post that I want you guys to take away, is to make working out a top priority in your life.
What’s the most important thing that you learned in this article and how are you going to put it to use in your own life?
Watching Goku train and eat to become the strongest warrior in the universe, always motivated me to start working out on my own. And if you’re anything like me, I’m sure you too would like to look jacked and badass like a Super Saiyan. And today, he’s going to spill the senzu beans on how to break your skinny-fat curse and building an acro-athletic “X” physique. By now you know that hardgainers who want to gain muscle mass without getting fat must know how to train smart and eat even smarter. Anthony is a former skinny-fat sufferer, who has managed to break free of his skinny-fat shackles, to become a real life Goku (check the video to see what I mean :). He knows a ton about nutrition, training and how to blend all of this together into a wholesome lifestyle.
If you absolutely loved this Musclecast, share it with your friends on social media (or better yet, write someone a personal email :-D). It all started when I was a scrawny kid and my peers would taunt me because of my lazy eye. So by the time I was in high school, any sign of self-worth I had, was washed away like tears in the rain. Without any self-confidence armor on me, I was left open to attacks—I was bullied, frowned upon and humiliated, even by some teachers. While others were enjoying the life and doing what normal teenagers do (socializing, first kiss, partying, etc.), I was locked in my own prison, wondering if life was worth living. Things looked grim, until one day, I came across an essay called “Iron and the Soul”, written by Henry Rollins. It was this essay that inspired my interest in strength training and to become the strongest version of myself.
Every time I read this, I feel this strong urge to go bench press a bus or squat with a boulder on my back. It took me years to fully appreciate the value of the lessons I have learned from the Iron. It wasn’t until my late twenties that I learned that by working out I had given myself a great gift. Through the years, I have combined meditation, action, and the Iron into a single strength.
I mean, just imagine how many looks you’d get from the ladies, if you sported those beach muscles.
That button popping chest and the sleeve ripping arms are sure to attract looks 365 days a year, guaranteed!
So, to help you grow your beach muscles, today, I’m going to show you the push up that builds maximum muscle.
For the purposes of chest development, the muscle group that interests us the most is the pectoralis major. The muscle you need to work on, if you want to build that button-popping chest is the clavicular head.
Sure, working on your lower chest is also important, but the issue with most guys is that they’re doing mostly lifts that target their lower pecs. And since you’ll be doing a ton of diamond pushups, it’s important to nail your diamond pushup technique down to a tee.
Boost Your Push-Up Strength Even More With The 12-Part Muscle Building Course … It’s FREE! And to help you better understand how you should do diamond pushups, here’s a short video that I made  just for you.
To help you get the most bang out of diamond pushups, here’s a simple yet effective workout routine that I used to add muscle mass to my chest. It’s nothing fancy, but I’m damn sure this routine will help you pack a great deal of size to your chest—it sure as hell helped me. And if you’re not strong enough to do a single diamond push up, you can do them on your knees. What I like to do when doing diamond pushups is to group them with pull-ups or inverted rows and do them back to back—also called a superset.
Yes, definitely keep the tension in your muscles all the time, since time under tension (TUT) is a great muscle-building signal to your body.
Maybe you’re not doing anything wrong and it’s just your wrists that need a bit of toughening up. Maybe you have a pulled muscle from before and now the thing is just emphasized when you’re doing diamond pushups.
When you’re doing diamond pushups, there’s a ton of other muscles that are working to stabilize your body and keep it in a good posture. Try to do them as much as you can and if you’re not able to do many diamond pushups, then I suggest you do them on your knees. That’s normal because each body part can be more sensitive to strength training than another part. Print out the diamond push up workout routine and stick that piece of paper somewhere you’ll be able to see every day. And I have to give a shout out to Oskar from Skinny-Fat Transformation for bringing the diamond pushups to my attention. So, it’s you, wielding the little dagger of self-control against your brain, who uses a machine gun.
Ludvig is an unstoppable momentum machine … so who better to talk about creating killer momentum than the master himself. The Musclecast cuts in where me and Ludvig are talking about how video games can mess up your reward system.
If you want to download the episode and listen to it on your MP3 player, you can download it by clicking on this link.
If you have any questions, which were unanswered in the Musclecast, feel free to post your questions in the comments section below. As a kid, I’d wake up early every morning to catch an episode of TMNT before going to school. The Turtles look badass, the action scenes are off the chain and Michelangelo is just freaking hilarious. The only thing I missed though is that the creators of the movie, didn’t spend more time letting the audience get to know the Turtle—one’s a nerd, one’s a skateboarder, one’s the leader, and one’s grumpy.
But the biggest reason why I like the movie, is because within the flick, there are many hidden lessons for building muscle mass. Their shredded and muscle-bound bodies need all those pizza calories to fuel their crime-fighting stunts. And while the Turtles can get away with eating pizzas the whole day, normal guys, like you and I, need to keep it clean when trying to gain muscle mass without the extra fat. And just like the Turtles chose their special weapon, you too should choose your special lift.
A lift that you like doing, you’re naturally good at and which most importantly, delivers results. Once you know which lift you like the most, train it as much as possible and make the other 2 lifts your “secondary weapons”. I’m sure that if we could catch a glimpse of the turtle’s sewer gym, we would see them squat, deadlift and dip with a ton of weights.
They’ve been working out and practicing their crime-fighting skills since the day they were born. He taught them how to fight, wield their special weapons, and most importantly, he taught them discipline and self-control. When you’re first starting out with something, it’s a good idea to hire a “teacher” show you the ropes.
If you want to build the body of your dreams and you’re looking for a sensei, look no further.
But with that said though, every warrior should strive to become his own sensei in the long-run. After spending a couple of years dieting and training, you’ll just know what works best for you.

Now that you know what it takes to get big and strong like a Ninja Turtle, it’s time for you to hit the gym.
PS: If you’re looking for a step-by-step guide for building the body of your dreams, I recommend you to check out The Ultimate Muscle Building Blueprint.
Guy Kawasaki’s Enchantment is a fascinating book that captures the importance of meaningful interpersonal interactions while revealing how to influence, persuade and enchant others.
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It’s something I wanted to do for quite some time and now I’m happy that I’ve finally managed to put this plan into motion. It’s free to join and I’d love if you could also invite your friends to take part in the challenge.
In the guide I share the secret of how to build an awesome physique with bodyweight exercises.
Leave a comment at the bottom of this post introducing yourself and letting everyone know that you’re taking part in the challenge. Don’t feel shy … ask all the questions you might have, share your stories, offer motivation, and get feedback. Don’t forget to do it since I need that info to give you the access to the closed Facebook group and the push-up tracker. And he also just released his newest book on Amazon called HomeMade Muscle: All You Need is a Pull up Bar (Motivational Bodyweight Workout Guide), so make sure to check that out too. I got this idea from none other than the all-time bodybuilding champion, Arnold Schwarzenegger.
Wait several minutes for the lecithin granules to dissolve, then add the protein powder and blend until mixed. The medium chain fatty acids found in the coconut oil are very healthy and are a great source of energy. And since summer was just around the corner, he asked me to teach him, how to gain muscle mass fast. Instead of going to the gym, he stayed at home watching chick flicks and tv shows about gay dancers. And in order not to feel bad about his fuck up, he came up with some stupid excuses that would ease the pain of his emasculation.
All the sudden, she’ll be cooking you post-workout meals and she’ll lose a couple of pounds herself. I’m sure you’ll find a better love match now that you’re throwing steel in the weight room and looking buff. If a relationship turns sour after a couple of years, and you’ve done everything in your power to fix it, but without success, then leave ASAP. And after she’s beaten the last drop of manliness out of your body, she’ll leave you for another man. This hybrid blueprint will show you how Anthony, a former skinny-fat guy, managed to build an athletic “X” physique.
As stupid at it seems now, I wanted to talk like them, dress like them, carry myself with the ease of knowing that I wasn’t going to get pounded in the hallway between classes.
I used to think that it was my adversary, that I was trying to lift that which does not want to be lifted. I think a lot of inwardly and outwardly directed contempt passes itself off as self-respect: the idea of raising yourself by stepping on someone’s shoulders instead of doing it yourself.
Romance is such a strong and overwhelming passion, a weakened body cannot sustain it for long.
Learning about what you’re made of is always time well spent, and I have found no better teacher.
You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. Almost all lifts they do for their chest—and the way they do them—work their lower chest more than their upper chest. When doing diamond pushups, I’m really able to feel my upper pecs working and the pump I get in my triceps is off the chain. Check if the pain is also present if you’re doing other chest exercises like dips and bench press. Once you can bust out 100 reps on your knees, then try to switch to regular diamond pushups and see how it goes. This will serve as a reminder to do those 5 sets of 20 reps (100 reps total) of diamond pushups every day. And I thought that it’d be awesome idea for me to do a write-up, to share with you what I’ve learned. If they were to eat just vegetables and chicken breasts, Shredder would kick their ass in every fight. This will help you reach your goals faster since you won’t have to waste a ton of time and energy figuring out what works best for you.
Any amount donated is helpful and goes a long way towards ensuring the future of this website. Flavor as in Level I drink, except that you can use as much as 2 tablespoons of fructose for sweetness. And even though both of us went to different colleges, we still managed to find time to hang out.
In just a few months, he gained 22 pounds of pure fat, lost all sense of tidiness, and I believe that all that fat and laziness made him stupid. She’ll cook you healthy meals, stop giving you hard time for going to the gym, give you massages after your workouts, etc. And it’s only after I’ve completed the most important tasks for the day that I can zone out.
The jokes, and the negative self-talk that spawned from that, would chip away at my self-confidence levels. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. It was the single most intense love I have ever felt, but she lived far away and I didn’t see her very often. Once the mind and body have been awakened to their true potential, it’s impossible to turn back.
And since the diamond pushups are easy on your joints, I’m able to train them every day without feeling worn out.
Just make sure you log your sets and reps, so you know what number you have to beat next time. If for example you don’t feel any pain doing those exercises, then it’s probably nothing serious.
Another alternative would be to do regular pushups until you can do 4 sets of 20 reps with good form. But I’ll go out on a limb here and say that if you’re going to stick to the diamond push up routine, you can expect to see progress in 12 weeks or less.
Be aware of your limiting beliefs, but don’t let those thoughts stop you from achieving your goals. We look forward to hearing from you, so please leave your message, suggestions and ideas in the comments section below.
The humiliation of teachers calling me “garbage can” and telling me I’d be mowing lawns for a living. He was going to put me on a program and start hitting me in the solar plexus in the hallway when I wasn’t looking.
I once spent a few weeks lifting weight that my body wasn’t ready for and spent a few months not picking up anything heavier than a fork. Their egos run wild; they become motivated by that which will eventually give them a massive stroke.
I was pretty good at boxing but only because the rage that filled my every waking moment made me wild and unpredictable. He told me that I was going to take some of the money that I had saved and buy a hundred-pound set of weights at Sears. Try to lift what you’re not prepared to and the Iron will teach you a little lesson in restraint and self-control. As I left his office, I started to think of things I would say to him on Monday when he asked about the weights that I was not going to buy. At no time was I to look at myself in the mirror or tell anyone at school what I was doing. I was skinny and clumsy, and when others would tease me I didn’t run home crying, wondering why.
Hang out with a guy who has had his head flushed down a toilet a few times, treat him with respect, and you’ll find a faithful friend forever.

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