Build Biceps with “Ladder Sets”

If you are having trouble building your stubborn Biceps I know from personal experience you have to beat them into submission in order for them to grow. Give my “Ladder Sets” a try on your next Biceps routine for something new and effective.

Let me know what you think with Likes, Comments, and Shares. Subscribe to this blog for much more to come.

Wittig is fueled by Kaged Muscle Supplements. Get 15% off with code Wittig15.

Red D-Mak lifting shoes and pants by Ryderwear. Get 10% off with code WW10.

-Wittig, ISSA CPT
Kaged Muscle Athlete

Transform your Cardio


If you find you are not getting the results you want it’s time to do things differently. Transform your workouts to transform your body. I find many people go into automatic mode once they enter the gym. They do the same routine and the same cardio. Maybe it works for them. But I personally know the benefit of changing things up and how it effects my results. I am not saying to scratch everything you are doing. Just be willing to throw in some change here and there. Instead of always jogging, biking, or whatever your cardio fall back is give something new a try. There really are no rules when it comes to putting together a cardio routine. Make up something different every time. Here are a few things I did this last weekend to keep my cardio interesting. I did two of these in one session and over this last weekend I did 2 separate am and pm sessions  both Saturday and Sunday. I hope they give you some ideas.

Alternate Cardio Routines:

Routine 1: This pattern is done continuously 8 times through.
A. Jog
B. Sprint (2 mail boxes in length)
C. Jog
D. Jumping Jacks 25 reps

Routine 2: Done back to back with no rest for 1 round. Do 4 rounds total.
A. Switch Lunge 30 reps (15 each side alternating). View Here.
B. Jump Squat 30 reps (alternating regular and wide stance)
C. Body Weight Squats 30 reps

Routine 3: Done back to back with no rest for 1 round. Do 4 rounds total.
A. Mountain Climbers: 50 total (25 each side alternating)
B. Knees to elbows: 20 total
C. Plank: 60 seconds

Routine 4:
My typical 30 minute jog, but dropping at random intervals to do 25 push ups. This last run I targeted to do 300 pushups. View Here.

Routine 5:
Burpees: 5 sets of 30 reps. 60 second rest between sets. View Here.

Routine 6: Do these 2 exercises back to back with no rest for 1 round. Do 5 rounds total.
A. Ball Slams: 30 reps. View Here.
B. Push ups: 20 reps. I like to do these on a special weighted ball with side handles.

Enhance your high intensity cardio by supplementing with the following:
*Pre-Kaged pre-workout: Take 30 minutes before your session.
*Hydracharge: Drink during and after your session for hydration.
*Re-Kaged: Drink immediately after your session for ultimate recovery.

Get 15% off with code Wittig15.

-Wittig, ISSA CPT
Kaged Muscle Athlete

Navigating the Cheat Meal

screen-shot-2016-10-16-at-12-22-04-pmNowadays I stay pretty darn lean year around. I take gaining muscle at a slower pace so I don’t gain too much body fat. And it makes getting extremely cut fairly easy. I accomplish this by being very consistent with my diet at all times. That does not mean I stay away my favorite foods such as donuts, pizza, Mexican, and my famous (at least in my household) home made bacon, egg, and cheese English Muffin sandwiches. Here are my tips to enjoy your absolute favorite foods and stay on track with your fitness goals. I follow these guidelines myself on a weekly basis with the exception of 2 weeks before a contest. So yes, that means 3 weeks out from competition I still have cheat meals.

  • Have a set number of cheat meals a week not cheat days. I give myself 2 cheat meals every week when I eat and drink whatever I want until I am comfortably full. I am bringing in nutrition 7-8 times a day so these 2 meals is a very small percentage of my weekly intake especially with the adjustments I make around the cheat meals themselves.
  • Plan your cheat meals. Know when they will be so you can plan the rest of your day in preparation. My cheat meals are typically going out to eat with the family or ordering pizza. This is normally on a Fri-Sun evening.
  • The day of a cheat meal I make sure to eat lower carbs because my cheat meals are generally high in carbs and fat. So my breakfast will be just a whey shake upon waking and 6 eggs (3 full and 3 whites). I drop my oatmeal and fruit the morning of cheat meals. Often I will do this the morning after a cheat meal as well.
  • Since my cheat meals are almost always dinner around 5-6pm I try not to eat again afterwards. If I do get hungry I pull out my Kaged Muscle Hydracharge, BCAA’s, and Glutamine and mix it all up in 20 ounces of water and sip on it. This normally does the trick.
  • I take Kaged Muscle’s Clean Burn 3x a day- 2 caps 30 minutes before breakfast, lunch, and dinner to turn my body into a fat burning machine.
  • On days of my epic cheat meals I make sure to get in a killer, high calorie burning workouts. My weekend workouts are often high intensity interval training sessions that I can do at home. Ideally I try to do two separate cardio sessions around my weekend cheat meals. Here are the two cardio workouts I did around yesterday’s cheat meal: Workout 1 and Workout 2.

-Wittig, ISSA CPT

Wittig fueled by Kaged Muscle Supplements. 15% off w/code “Wittig15”. Email receipt to Michael@WittigWorks for a free copy of my ebook program.


Ab Monster Sets

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





Kaged Muscle’s Kasein Taste Test


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

-Wittig, ISSA CPT
Kaged Muscle Athlete

Get 15% off with code Wittig15. Email your receipt to for a free copy of my e-book program.


The Best Workouts

14125743_10210115847112585_2837740922778321905_oThe 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

Killer Triceps Workout

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:

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 w/code Wittig15. Email the receipt to for my free copy of my ebook program.

Custom programs, nutrition plans, and ebook programs:


Building Calves with Eternal Sets

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