GETTINGPUMPED!

If you are ever thinking about failure being an option, please watch this video below.

I have often mentioned one of my favorite meals to friends and I eat it a lot post workout. Just the other day on twitter a friend asked me for the recipe. I thought I might get around to that someday, but I recently ate it AGAIN and though I would take pics as I cooked it and make a blog post out of it.

Before you get started read this several times. I have had some get confused and omit the Italian dressing, and even boil the tuna from the start. First of all the Italian dressing is the most important part to the flavor, second I only add the tuna at the end and let it sit in the water for about 1 minute to get it all warm.

I call it Tuna Deluxe. Its Tuna with Pasta, throw some peas of some sort in there for the fiber, AND THE MOST IMPORTANT PART add Italian Dressing and lots of pepper with a dash of salt. Some all the tuna and pasta meal the prison meal cause they say its what a lot of inmates eat in the “joint” to get huge. If it works for them hopefully it will work for me, and its delicious to boot! I would pay for what this meal I am about to teach you to create.

Thank me later. (or now)

Ok you will need the following:

• A pot to boil water in, mine is a 1 1/2 quart or maybe its 2.
• 2 cans of chunk light tuna in water, drained
• 2 1/2 cup of uncooked wide egg noodles
• 1/2 can of chickpeas or any peas for that matter. I like chickpeas, but purple hull peas or crowder peas work well too.
• 3/4 cup Italian Dressing
• Salt and lots of Pepper

Ok here is all our ingredients we will be using. Listen to me real quick. This may sound disgusting and even look disgusting but trust me, if you like pasta, you like tuna, you like Italian dressing…you will like this.

Ok boil your water, add the pasta, and yes I know it seems like a lot, but HEY we gotta feed those muscles!
When cooking noodles you can add a few tablespoons of extra virgin olive oil to keep it from boiling over.
Cook it for about 7 minutes or until tender but not gummy. We want out pasta to have a little bit of strength to it. Its know as Al Dente.
[Read more →]

We recently had a database corruption and lost all our members.

If you would like to be a member of Getting Pumped for free and get notifications of each new post about working out, new exercises to promote muscle gain and fat loss, or just weight control in general, please subscribe below

Thanks

The Getting Pumped Crew

Author: Klint Newton

How many times have you witnessed someone trying to do shrugs with an unreasonable amount of weight. I have seen guys trying to use 110lbs dumbbells in each hand. This doesn’t seem effective and is quite frankly rediculous. There are many exercises that can work your “traps” or Trapezius muscles, other than extreme weight shrugs.

If you don’t mind looking like a fitness model (which I agree isn’t that bad), then don’t worry about your traps. I happen to think they are what sets the body builder look apart from the body of a fitness model, among other things. No wonder people work so hard to get huge traps.

The “traps” or Trapezius muscles are above your collar bone on top of your shoulders and extend from your neck to the tip of your shoulders.

If your traps aren’t developed just be glad they they can be the biggest improvement in your overall look, and grow really quickly. With well developed traps, you will raise the bar from looking like a regular Joe to looking like a body builder.

Trapezius “Trap” Exercises

I know you probably think shrugs are the only way to build huge traps. How’s that working out for you? I’m guessing not too well, otherwise you wouldn’t be reading this. Well, shrugs are an effective core exercise to build traps just like bicep curls are to build biceps, but there are other things you can do to get a good trap workout. Below is a routine I have developed to get you on your way.

1. Shrugs 3 sets X 10 – 12 reps

These had to be included, they are the key to a successful trap training. Now I know we have all done shrugs before, but I would like to included a few tips. Now I know that when I use the standard shrug form and fully contract my traps, they end up hitting my neck resulting in a limited contraction. If you push your head as far forwardas possible, it will remove your neck from the range of motion and allow your traps to fully contract. Once you have flexed your traps, hold the position for two seconds and slowly release. It is also good to sit on a bench to avoid cheating.

1. Lateral Raises, with Traps Flared 3 X 12 – 15

This can be a much harder move than the shrug. The first thing you want to do is flare your traps with the dumbbells in your hands. Next you will perform a lateral raise. This is just like a lateral raise done for shoulders, but with your traps flared, most of the pressure is put on your traps. You will want to start with 12 to 15 reps and not very much weight to maintain proper form and get used to the movement.

1. Bent over lateral raises, with Traps Flared 3 X 10 – 12

The bent over lateral raise is just like the last move but obviously bent over. This is good for hitting the back of your traps which helps you look more built, defined and strong from behind. You will want to bend at the waist at about a 45 degree angle.

These are two unpopular exercises that will really improve your trap building results.  You can just add the exercises into any workout, they would be perfect if you do a split and have a “shoulders day.”

Throw these exercises into the mix and watch your results go through the roof!

2002 Arnold Schwarzenegger Classic Winner

When I turned pro in 1996, I weighed 248 pounds. In 1998, I was 260. In 2000, I was 265. In 2001, was 267; and when I won the Arnold Schwarzenegger Classic this year, I was 270. I’ve said it a thousand times: The secret to my success is consistency, and the secret to my consistent improvement is a harnessed but aggressive pursuit of mass and a healthy acceptance of time.

It’s all right to be impatient, but you need to realize that quality mass does not come overnight. Quick mass might, but quick mass doesn’t win contests, because it hasn’t been forged into place and anchored deep in bones by the cold-steel hammer of decisive training. There is a lot of braggadocio these days from bodybuilders who are proud of their “insane intensity” when they train. The winners, however, are invariably seasoned pros who take charge of their bodies, encouraging them onward, rather than punishing them masochistically for not responding to demands.

Your body has its own rules for growth, and those rules are the parameters for getting the most out of your training. Try imposing your own rules, and your body will refuse to respond; cooperate with your body’s rules, and your body will respond in kind. Thankfully, I intuited this early in my career, and, ever since, my body and I have been able to negotiate a set of rules for keeping me balanced at the peak of my potential.

Rule 1

EAT BIG

To grow, you need to eat more calories than your body uses. My rule of thumb is one to one-and-a-half grams of protein per pound of bodyweight per day and two-and-a-half to three grams of carbohydrates per pound of bodyweight per day. Start with that, then fine-tune it to your individual requirements as you go. Keep saturated fats to a minimum, eat as much quality and variety as possible, and drink at least two gallons of water per day. This is to keep your metabolism elevated, an especially important consideration when you’re consuming this much food.

Rule 2

TRAIN HEAVY

Train at 70-80% of the maximum weight you’re capable of handling effectively for six reps almost to failure. This is bodybuilding, not powerlifting; do not train so heavy that you reach total failure at two reps. My goal with every set is to help the muscle empty itself of its existing glycogen, so that can push more glycogen into the muscle in its place, without taking the muscle to failure or damaging tissue. With every set, leave the muscle room to recuperate and grow.

Rule 3

STICK TO BASICS

Meat-and-potatoes exercises make you grow best, and that means bench presses for chest, squats for quads, deadlifts for back, shoulder presses for shoulders, barbell curls for biceps, close-grip bench presses for triceps and stiff-leg deadlifts for hamstrings; i.e., all of the compound exercises that people hate to do. By involving muscle groups ancillary to the target bodypart, synergistic growth of adjacent muscles is stimulated, as well. This, in turn, accelerates your strength gains, which, in turn, translates into even more muscle growth; round and round we go, in an ever-faster upward spiral of mass gains. [Read more →]