One of my favorite techniques to tighten and define my midsection as I get closer to competitions are my Monster Sets. At this point I am not worried about building my abs. That has already been done. Now that I am in a calorie deficit it’s all about sharpening them up. The great thing about these Monster Sets are that you can do them on your living room floor and it only takes 10-15 minutes. My Monster Set is 10 exercises done back to back with no rest. I try to alternate between exercises that emphasize the lower and upper abs as well as the obliques near the end. Only 1 set needed to obliterate your core. Give this a go and let me know what you think with likes, comments, and especially shares. Subscribe to this blog for much more to come.
Ab Monster Set: 15-20 reps of each exercise
1. V Up
2. Legs Up Crunch
3. Leg Raise
4. Bicycle Crunch
5. Reverse Crunch
6. Full Body Crunch
7. Flutter Kicks
8. Side Crunches
9. Crunch (lift hip as you crunch up)
10. Side Leg Raises (for obliques)
*Bonus: Plank 60 seconds
-Wittig, ISSA CPT
I was excited to come home to a very large tub of Kaged Muscle’s new product Kasein protein. Casein is a slow digesting protein unlike the popular quick digesting whey we all know. Casein is then ideal before long periods of fast like sleeping. It feeds muscles a steady stream of protein throughout the night to help prevent catabolism whereas whey is ideal immediately after workouts with muscles are in need of nutrients for repair. Many will point out that cottage cheese and Greek yogurt are also slow digesting and can get the same job done. I personally don’t like cottage cheese and would throw up. I do like non-fat Greek yogurt and eat it often, but only with a little honey and chopped walnuts on it which adds a good amount of extra calories to a late night snack. Greek yogurt is also pretty darn expensive even at discount grocery stores like Aldi. I am 3 weeks out from my next Men’s Physique show and a low calorie, low sodium protein is ideal while watching a late night show before bed.
I use Kaged Muscle supplements “almost” exclusively and that is only because they currently don’t make a multi-vitamin and fish oil. I’ve been patiently waiting for this new Kasein as I currently have two other brands of casein laying around the house. While the other casein’s I have taste fairly good they are thick and have an odd texture. I have been waiting for a Kaged casein because I want natural, 3rd party tested, and effective like all their other products.
So the Kaged Muscle Casein taste test! I was sent the Vanilla flavor. I mixed mine last night in 10oz of water and a few ice cubes. The first thing I noticed was that the powder was extremely fine. I mixed it by hand in my Kaged Muscle shaker. I started sipping on it 45 minutes before bed while watching Designated Survivor which is a sick new show by the way. I have to say Kaged Muscle’s Kasein tastes amazing like a vanilla shake without the typically thick casein texture. It is the best tasting casein I’ve ever had and the only one without the thicker texture. I am excited to give the chocolate a try someday. It will probably be awhile though as this vanilla tub has 50 servings. Wittig approved! Watch for Kaged Muscle’s Kasein on KagedMuscle.com.
-Wittig, ISSA CPT
Kaged Muscle Athlete
Get 15% off Kagedmuscle.com with code Wittig15. Email your receipt to Michael@WittigWorks.com for a free copy of my e-book program.
The best workouts are the ones you don’t want to do. These are the ones that will separate YOU from THEM. The workouts you have to really battle through mentally and physically are the ones that make the most difference. My leg workout yesterday was one of those. It was more than just a tough workout. My energy levels were down and I felt straight beat down. In the middle of the workout part of me just wanted to walk out and head home. I felt like crap. But I knew leaving would not help my mood and just make me feel worse. Quitting never helps especially mentally. So I gave it my all and powered through. It may not have been the best leg workout, but it was tough and I didn’t quit. Consistency over perfection. Then to make it a win I came back for a second round after some lunch and a rest. I crushed calves and a lower body 30 min HIT cardio session. Feelings are fleeting. Action and memories are forever. Don’t quit based on a feeling, but do the necessary actions to create memories you are proud of.
-Wittig, ISSA CPT
This last Triceps workout had my arms so sore that I felt it was my duty to preserve it for all time here on my blog. If you are having trouble building your triceps give this workout a go to kick start that growth.
1. Kickbacks: FST-7, 7 sets of 8-12 reps. Only 30 seconds rest between sets.
2. Superset: Do these 2 exercises back to back with no rest for 1 set. Do 4 sets total.
2A. Slight Incline Skull Crushers: 8-10 reps.
2B. Slight Incline Lying DB Extensions: 8-10 reps.
3. Machine Extensions modified for overhead: 5 sets of 12, 10, 8, 8, 6 reps. View here: https://www.instagram.com/p/BLbJjpNj-9T.
4. V Handle Pushdowns: FST-7, 7 sets of 8-12 reps. Only 30 seconds rest between sets.
-Michael Wittig, ISSA CPT
Wittig is fueled by Kaged Muscle Supplements. Get 15% off Kagedmuscle.com w/code Wittig15. Email the receipt to Michael@WittigWorks.com for my free copy of my ebook program.
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This is the post excerpt.
Like some of you my legs are naturally thinner and growing my calves has been a struggle. I found a method that has helped shocked my calves into growth. It involves a twist on the “Rest Pause”. I love Rest Pause (R.P.) and incorporate it often. It’s the concept of doing a set to absolute failure, resting a few seconds (5-10) then hitting a few more reps. My Eternal sets have you going to failure then performing an additional 7 R.P. Rounds.
Form: This is important. Get a deep stretch at the bottom, power up to the top, pause for a count or two, then take the negative slowly. If you cannot go through the entire range of motion for the majority of the set lower the weight.
Eternal Calf Workout:
1. Seated Calf Raise:
1A. Set 1: ~12 reps to failure, then 7 R.P. Rounds for a total of ~50 reps.
1B. Set 2: Increase weight (additional plate) ~6-8 reps, then 7 R.P. Rounds for a total of ~30-40 reps.
2. Standing Calf Raise:
2A. Set 1: ~12 reps to failure, then 7 R.P. Rounds for a total of ~50 reps. Alternate changing feet positioning on each round (forward, in, out).
2B. Set 2: Increase weight ~6-8 reps, then 7 pause rest for total of 30-40 reps. Alternate changing feet positioning on each round (forward, in, out).
*Stretch calves between each set (not between R.P. Rounds as there is not enough time). 30-60 seconds static holds on the stretches.
-Michael Wittig, ISSA CPT