New Free Microcycle: Lethal Intentions

Screen Shot 2020-02-12 at 3.11.18 PM

Welcome to the fourth edition of my free microcycle series. Each microcycle is a week long block of training utilizing a specific method or pattern. Each cycle contains one of my favorite and most intense ways to train. It takes me awhile to develop full, all-inclusive programs, and in the meantime I have so many ideas to share with you all. I put these together low-fi and low-cost so I can deliver them to you quickly and free. I hope you don’t mind my PDF document format. This new microcycle “Lethal Intentions” is deliberate high volume and pushing the threshold of intensity. I take the idea of pre- exhausting the targeted muscle group to the next level. The goal is to thoroughly work a muscle group before supporting muscle groups tire out causing a lack in performance. This is the first microcycle in my series two weeks in length. While I like training at such a high volume it is not intended to be done over a long period of time. Be sure to surround this with lower volume weeks and/or de-loads. I hope you enjoy these workouts. Please let me know what you think on social media.

Get ‘Lethal Intentions’ HERE! All I ask is that you share it with many. Enjoy…the pain 😉

Annihilate to Motivate,
Michael Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Master World Champion
Kaged Muscle, Fitmark, Ryderwear Athlete
All socials: WittigWorks
WittigWorks.com

Previous Microcycles:
Pattern of Pain
Death Valley Training
Power Rack Training

Personal Announcement

I have some personal news I’ve been waiting to share with you all. Less than two weeks ago I had a mole removed on my left chest and the lab results came in this last Monday. Invasive melanoma skin cancer. It was pretty distressing news especially for someone who lives health and fitness. Good thing is they said it was very early stages and shallow. In my follow up the doctor checked everywhere and found another spot they didn’t like on my calf that came back ‘abnormal’. So I have two separate minor surgeries coming up so they can ‘cut the margin’ on both my chest and calf. I’ll be stitched up and left with scars. I’ll have to get checked every 3 months for a while and then yearly for the rest of my life. I am thankful we caught it early and it all seems manageable. My first operation for my chest is coming up Feb 21st. I had plans of competing several times this year. Depending on how my stitches feel I still have June in my sights. I want to ask you all to please keep me in your thoughts and prayers. I know God put me on this Earth for a reason and it’s not my time. I want to thank my family and friends for their loving support.
Stronger Together,
Michael Wittig
IMG-2364

Home Chair Workout

Chair-Exercise-Workout-Tips-For-Home-Blog-Image

The New Year always brings new motivation to get healthier, but consistency often proves difficult as time passes. While you might have a true desire to do things differently this year, all our responsibilities with family, work, and at times lack of sleep can make it difficult. One way to help stay on track fitness wise is to decide to get a workout in even if you are unable to make it to the gym. Make the choice that something is better than nothing. A 20-minute home workout may not be as beneficial as 60-minutes in the gym in your mind, but at least it’s one small step closer to where you want to be and not a step backwards. I personally enjoy home workouts and have incorporated them into my lifestyle even though I spend most of my time in a big gym. It doesn’t matter if I am deep into muscle building or cutting for a fitness competition I always do a home workout habitually on the weekend and have for many years. This is a time for me to get creative and push the limits with minimal equipment. Here is a full body workout you can do anywhere and it only requires two dining room table chairs. I recommend using sturdy chairs and not the folding type. Do each of these exercises back-to-back without rest in circuit fashion for one set. Do 4 sets total and 15-20 reps for each movement. Rest 60 seconds between sets.

Read the rest of this article and full workout HERE.

Shoulder Press End

 

Chocolate PB Oatmeal Recipe

Breakfast-Power-Meal-for-2020-Blog-Image

I will never claim to be an amazing cook, but there are a few things I eat regularly that are delicious. I am a creature of habit and tend to stick with foods that I know. It does make eating healthy as a lifestyle much easier when you enjoy the foods you eat. One of my favorite morning meals is a recipe I stumbled upon long ago for Chocolate Peanut Butter Protein Oatmeal. I have this at least three times weekly along with eggs. This is a tasty way to power up and start your day with protein and good carbs. I rarely post recipes as I generally eat simply, but this one is special and I want to share it with you all.

Read the rest of this article and get the full recipe HERE.

Power Rack Training

Screen Shot 2020-01-16 at 7.57.13 AMThis has been an exciting week publication wise. Check out my new article on Iron Man Magazine about my Power Rack Training techniques and workouts for muscle and strength. Always giving you my best so you can be yours. Read the full article here: https://www.ironmanmagazine.com/power-rack-training/.

-Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Master World Champion
Kaged Muscle, Fitmark, Ryderwear Athlete
All socials: @WittigWorks (661K+)
WittigWorks.com for my best programs

Transformation Challenge Winners!

I am extremely proud of all my contestants who just completed my annual “Transformer Transformation Challenge 2019” that took place right after Thanksgiving and finished before the New Year.

The Grand Prize winner receiving over $1500 in cash & prizes is Eric Gagnon from MA, USA (IG: @kagedfireman). I was extremely impressed with his 4-week accomplishment and moving essay. He wins $500 cash, training with me in-person or online, S-Force watch, Fitmark Envoy duffle, ISSA scholarship (certified personal trainer), Kaged Muscle stack, Kodiak Cakes package, Train Magazine feature, and more! Eric used my ‘Diamond Cutter’ program for the Challenge.

“As far as my plans for 2020 i see nothing but good things coming! Not only am I in better shape but I also made HUGE progress towards my anxiety when it comes to doing cardio exercises. That alone will improve my overall health which is a necessity for my job as a firefighter. Ive improved my mental health overall too which in turn will benefit my family which is most important to me.”   -Eric

FrontBack

My first Runner-Up is Projwol Pradhan from Nepal (IG: @prajwol_pradhan). This truly competition was truly world-wide. He is motivated and training for his upcoming marriage on March 1st. Congratulations Projwol on your achievement and upcoming marriage. Both Runner-ups will receive (3) month of online training, Kaged Muscle PIP stack, and more. Projwol used my Krib Karnage program for his results.

Prajwol Bahadur Pradhan

Prajwol bahadur pradhan

My second Runner-Up is Steven Johnson from TN, USA (IG: the_stevie_jay). He also used my Diamond Cutter program for the Challenge. Here are some good words from Steven’s essay:

“Overall, the Transformer Transformation Challenge 2019 taught me much about myself, my body, and how certain macro/micronutrients affect me when it comes to how I feel, and how I perform. I will be bringing all the knowledge I gained from this Challenge of do’s and do nots into 2020, and I hope to be able to share this experience, my knowledge with people I know, and people I meet.” -Steven

Screen Shot 2020-01-05 at 1.24.31 PM

Screen Shot 2020-01-05 at 1.47.32 PM

Start the programs used by my winners for FREE now here and get your best results this New Year:
Diamond Cutter: 12-week gym program. Start HERE.
Krib Karnage: 4-week home program. Minimal equipment. Start HERE.

Special thanks to my amazing sponsors who helped support this Challenge:

International Sports Sciences Association
Ryderwear: Get 10% off Ryderwear.com/Wittig with code “Wittig10”.
S-Force Watches: Get 10% off Sforcewatches.com with code “Wittig10”.
Fitmark Bags: Get 15% off Fitmarkbags.com with code “Wittig15”.
Kaged Muscle Supplements: Get 15% off KagedMuscle.com with code “Michael15”.
Kodiak cakes

Wittig, ISSA CPT
IPE Natural Pro 3x Champ
Master World Champion
All socials: @WittigWorks
WittigWorks.com for my best programs

New Year New Habits

New-Year-New-Habits-Blog-Image

A New Year is approaching, people set big fitness goals for themselves, the gyms are packed, and so on. We all know this endless cycle. I’ve heard various statistics that 73-80% of people give up on their New Year resolutions within a month and only 8% accomplish their resolutions in a timely manner. This upcoming New Year is a big one. It’s the start of a new decade. So let’s do things differently and set ourselves up to be in that 8% who accomplishes instead of quits. The trick is to set attainable goals and not try to be a completely different person come January 1st. It’s taken you a lifetime to build the bad habits you have developed and it’s going to take time to build new ones. Various research sources say it takes about 66 days of doing something for it to become a habit. Instead of trying an ‘extreme’ diet or intense new workout program let’s focus on building new habits that will help you achieve your New Year fitness goals. Here are a few things I challenge you to do for 66 days minimum that will have a great impact on you achieving new fitness milestones in 2020.

Count It Down: Get a new 2020 Calendar and circle 66 days from now. As each day passes make a mark and count it down. Place this calendar somewhere you will see it multiple times a day. A visual reminder will help you stay on track.

Read the full article HERE.