Posted: June 17th, 2013 |
Author: Chad Howse |
Filed under: Alpha Male, Build Lean Muscle, Manliness
Tags: Alpha Male, be an alpha male, build lean muscle, build muscle, gain testosterone, increase natural testosterone levels, increase testosterone to build more muscle, increase testosterone to build muscle, Manliness, naturally increase testosterone, naturally increase testosterone levels |
Comments: 16 »
I’ve walked in to job interviews
standing strong, confident, and purposeful. And I’ve walked into job interviews timid. I’ve gone on dates where I was more nervous than a hooker at church. And I’ve gone on dates comfortable, confident, and as unapologetically me as I could possibly be. I’ve had periods in my life where illness hung over me like a dark, storm-filled cloud. I’ve also had periods in my life where no matter what I did or how hard I lived, my health was always a positive constant. I’ve been small, insecure, and unconfident in my actions. And I’ve been purposeful, strong, and passionate about what I’m doing and how I’m living as well. I can split my life into two acts: Act I: No muscle. Still ambitious and holding on to big dreams, but without the confidence to truly pursue those dreams or be the strong, gritty, courageous guy I knew that I was deep down. Act II: Muscle. Hormonally healthier, which helps with assertiveness, to overall health, and greater quality of life. I am the strong, warrior from within, and from without. Having muscle means so much more than an improved self-image. Sure, when I was skinny I wasn’t enthusiastic about how I looked, which led to diminished confidence and a tendency to act out my diminished confidence with unsure actions, timidly made decisions, and reasonable goal-setting. When I gained muscle I did start to walk a little taller, hold my head a little higher, and try things that I would have been afraid to attempt when I was scrawny. I was a wiry, active, do anything I wanted to type kid, but when I gained muscle, my strong attributes became stronger. It didn’t happen right away, mind you. It took a few years, a few life lessons, and a realization just how powerful muscle and hormones can be, and can mean in a life lived in a Legendary fashion. Experiences in life can make you stronger, or weaker. For the most part, it depends on how you see them, and how you react to them. The gym, training, and working out is no different. Read the rest of this entry »
Posted: October 3rd, 2012 |
Author: Chad Howse |
Filed under: Build Lean Muscle
Tags: build muscle, gain muscle, how to lift weights, lifting weights, sexy, sexy girl, sexy girls lift weights, weight lifting, Weight Training |
Comments: 7 »
Weight Training Isn’t For You.
Weight training is for the guy who wants to make his neck disappear. The behemoth in the corner, grunting, screaming with every hip-thrusting curl, or vein-popping deadlift. Weight training isn’t for the average person, the house-wife, the grandparent, the skinny girl who wants to stay skinny or the fat girl who wants to lose weight.
For the ‘average person’, cardio, light weight training, high reps, machines, stair-masters and such, are the preferred method. These easier, safer forms of working out are better for health and attaining the physique they want.
Yes, everything I just said was done in sarcasm and is complete bullshit.
The truth: they won’t get the same results doing that nonsense as they would lifting weights, not matter who they are or what their goals are. They won’t become as healthy or as energetic as they would had they picked up a dumbbell. They wouldn’t have the same bone health, heart health, or confidence as they would had they picked up a barbell.
One of the biggest myths in fitness is that weight training isn’t for people who want to be thin. That weight training isn’t for people who just want to get in better shape. That weight training isn’t for every human on the planet who gives a rats ass about how they look, feel, and perform – and I mean perform daily tasks, let’s not even venture down the road of athleticism.
One of the biggest misconceptions with regards to weight training, is that it isn’t for women. It’s a ridiculous myth that needs to be debunked, but first let’s get something out of the way…
Now I probably shouldn’t be sharing this, but I have a unique ‘grading system’ for women. You know, that stupid thing that guys sometimes do (and I’m sure girls do as well) where they grade a girl’s looks on a scale of 1-10. Let’s just say I’ve never seen a ten (yes my Mom, Nona, and Nana are tens, but let me explain).
My grading system goes off the premise that there’s no such thing as a perfect ten when it comes to looks. Everyone’s flawed. Don’t get me wrong, I think women are unbelievably beautiful. My goodness I think they’re beautiful! But not one is perfect. That status can only be attained when a beautiful heart and personality are tied together with external beauty. Basically, the only 10 I’ll ever see is the woman I marry.
The point of all that? To illustrate that looks aren’t everything, not even close. They’re fading, fleeting, and some of the more beautiful girls I’ve seen, are absolutely useless on the inside, which then makes them ugly on the outside. Now that I got that out of the way, let’s get one thing straight, women who lift weights are sexier than those who don’t – in most cases. Read the rest of this entry »
Posted: September 13th, 2012 |
Author: Chad Howse |
Filed under: Build Lean Muscle
Tags: build muscle, build muscle for skinny guys, building lean muscle, chad howse, gain lean muscle, getting a pump, how to get a pump, skinny guys workout, the pump, workout program for skinny guys |
1 Comment »
The Pump & Single Limb Training
The best program is the one you’re not doing.
Confused? Well, simply put, the most effective rep range, exercises, sets, and tempos, are those that we’re not doing right now. Why? Because our bodies are too damn amazing to allow training to be so simple as to go to the gym, work hard, and walk out with the perfect body.
We need variation. Now, the statement above can be taken the wrong way, as I witness daily in guys who have no rhyme or reason to their training. Randomness isn’t the solution, structured variation is. In every muscle-building program I’ve ever created, changes in reps, cadences, exercises, and sets allow us to see continual muscle growth and fat loss.
In the PowerHowse Challenge we change our entire split – reps, sets, tempos, exercises – every 3 weeks. Each week getting progressively more difficult. They aren’t random changes, but one’s done with a purpose. The’re alterations that differ dramatically from the previous 3-week split as to “shock” our muscles and metabolism back into optimal growth. The goal of a workout is to break as much muscle down in as little time possible. Therefore, ffective training is more important than the volume.
In my own training I incorporate a lot of variation in reps and tempo – the two most important variants to have. And, every now and then I do something entirely different that gives my results an added boost. Then, before my body can adapt, I switch it up again, keeping my gains continual.
Over the next couple of weeks I’m doing single-limb training almost exclusively.
What does single limb training offer? Read the rest of this entry »
Posted: September 11th, 2012 |
Author: Chad Howse |
Filed under: Be Legendary, Build Lean Muscle, Build the Body Women Want
Tags: Be Legendary, build muscle, chad howse, dating advice for guys, dating advice for men, get ripped forever, Legendary, stay ripped all year |
Comments: 14 »
Be Legendary. Unconventional Tactics for Life, Work, and Fitness…
Be Legendary says it all. The blog consumed with helping us – the author included – become Legends. Ra’s al Ghul says it best when he tells Bruce Wayne, “if you make yourself more than just a man, if you devote yourself to an ideal and if they can’t stop you, you become something else entirely – a Legend, Mr. Wayne.”
Our ideal in our lives is still forming, evolving. Just like you and I, it’s a work in progress. The more trials we face, the more successes we experience, the greater our understanding of what it takes to be a Legend, a real man. Who we are today won’t be who we are tomorrow. Well, it will. Never forget where you come from, but to be the man we’re capable of becoming, we have to evolve.
Looking back on this past year, my 27th year on this planet – I celebrated my 27th birthday last weekend – it has been a year of personal evolution. Due to a hefty appetite for reading, and a growing hunger to move further out of my comfort zone, I’ve pushed myself in ways that I have never before. My outlook on business, life, relationships, even trials, worries, and fear, has evolved. In almost every area of my life, I’m proud to say I’ve grown and matured.
Much of this growth is spurred by my desire to live up to the standard I’m creating on the site. Much is due to the insights you provide in the comments and emails I receive every day. Though, I digress, the point of this article isn’t to toot my own horn, but I’m sure you can see this growth imprinted on every article in the last 365 days, just like you can see the finger prints of your evolution in every aspect of your life. There’s no satistfaction, we’re far from that. But there is pride, and much more to be proud of in the future.
Every year I use my birthday as an excuse to do two things:
1. To bring my closest friends together for fine dining, even finer booze, and ample amounts of tear-enducing, gut-busting, abs-shredding laughter. Which, of course, was accomplished yet again this past weekend.
2. To look over my life in the last 365 days, and within the calendar year. Where was I in January with regards to my business, personal and spiritual development, motivation, routine, physique, and health? And where am I now?
Read the rest of this entry »
Posted: July 9th, 2012 |
Author: Chad Howse |
Filed under: Boxing, Build Lean Muscle
Tags: boxer workout, boxing workout, build muscle, chad howse, gain muscle, program for skinny guys, skinny guy program, skinny guy workout, workout for boxers, workout for skinny guys |
Comments: 2 »
5 Sets Every Skinny Guy Needs to Know About
Workouts, like anything in life, have ebs and flows. We have intense periods of training, filled with meaning and purpose, and flat times. For about a month – up until last week – I was in one of those flat periods. But then everything changed…
How to Create a Legendary Workout There were two things that brought my workouts back to the standards I created for myself during my transformation and when I was fighting. Standards that I have held myself to ever since. 1. A mental switch. I got back into the mode of training like a fighter from a mental aspect. This is probably the greatest contributor to me getting my workouts back to where I like them to be (and getting them there in the first place). We’ll cover this mid-week. 2. A technical switch. I added – or reverted back to – unique sets that I was doing when I was boxing. Sets that have me shaking only 8 minutes into a workout. Sets that have me gasping for air, thinking about quitting every second I’m in the gym. They pushed me mentally as much as they do physically.
Today, we’ll look at a few of these sets that can transform any bland workout into a Legendary training session, producing legendary results.
5 Muscle Building Sets Every Guy Needs
1. The Rest Pause Set Lift to failure, rest for 5-10 seconds, then lift to failure again. That’s the essense of a rest-pause set. It’s depleting the muscle once, then just for good measure, killing it again right away. This set is a KILLER.
Add it to any set to peak your intensity to new levels. You’ll experience pumps, sweats, and shakes like never before. It’s also a mini-version of the challenge set that I’ll talk about later. Start by performing an exercise to about 8-10 reps or failure. Drop the weight, then pick it up, once again lifting to failure with no set rep count. You should reach 3-5 reps, but that’ll drop as you progress through the workout.
2. The Power Set This isn’t your average ‘power set’ of 4×6 or 5×5. This is a great set for athletes, or guys trying to build athletic, hard muscle (which should be all of us).
Adding this set back into my training has been huge. Starting a workout with a massive set like this – which I usually superset with another exercise for the same rep count – gets the muscles off to a great start. Try the superset below to start your next workout: A1. Military Dumbbell Press A2. Bent-ver Dumbbell Row Reps: 8,6,4,6,8 Rest: 60 seconds Read the rest of this entry »
Posted: March 12th, 2012 |
Author: Chad Howse |
Filed under: Build Lean Muscle, Nutrition
Tags: Best supplements to take, best workouts supplements, build muscle, Fat Loss Supplements, muscle building supplements, supplements for workouts, workout supplements |
Comments: 21 »
I remember walking into a weight room and seeing the jacked guys having their protein shakes – and who knows what else – and thinking that’s what I’m missing. That’s what they’re doing that I’m not, that’ll get me jacked.
So I started taking supplements, all kinds of supplements. But nothing changed. Why? Because our ideal physique doesn’t exist in a pill, powder, or potion. There is no magic supplement that’ll get us our ideal physique. It doesn’t exist.
So why should we take supplements?
We should take supplements to SUPPLEMENT an already healthy diet. Without an already healthy and well-rounded diet filled with lots of proteins, good fats, and vitamins, supplements are literally rendered useless.
However, it’s pretty damn hard these days to get all the nutrients we need, simply from eating whole foods. And so, we use supplements to fill these gaps. As men, filling these gaps can help us maintain a healthy body, recover faster, boost brain function, speed up our metabolism, perform better in our workouts, and naturally raise testosterone levels.
So what should we take?
There’s a ton of confusion out there as to what works, and what we actually need. This list will give you 10 supplements that are great for improving performance and maintaining a healthy body for men. You can read the benefits, and identify if each is something you need or want in your diet.
10 Best Supplements for Men
Fish Oils (omega-3′s)
Monounsaturated fats like those found in fish oils, are one of the best supplements a guy can take. Healthy fats like these help raise testosterone levels, boost brain function, boost our metabolism, reduce triglycerides, boost HDL cholesterol, and lower blood pressure.
This is one supplement that I make sure I have daily. Doctors will say that at least 500 mg DHA and 500 mg EPA daily is the recommended dose. But notice the “at least”. You can’t really overdose on these essential fatty acids. I take 2-3x this in the morning and another 2-3 x this at night before bed.
Where to find them: OMEGA BLUE Softgels
The quality of the supplement is very important in this case. Which is why I recommend OMEGA BLUE.
ISO SMOOTH Protein Powder
Is a real source of animal proteins better than protein powder? Yes. Can you cook and consume that animal source within 15 minutes after workout? No.
That is where the right blend of protein powder is most effective: within 15 minutes after a workout when our blood is pumping to our muscles, that are screaming for us to feed them and start the recovery process asap.
The right blend of protein ideally has a 3-stage release. In most cases this comes in the form of a Casein, Whey, and Why Isolate blend. This means your body is going to absorb more of the protein in these 3 stages than it would with say, a pure isolate blend.
Where to find it: ISO SMOOTH
Caffeine – or Extreme Rush
Our workouts need to be exceptional if we’re going to get exceptional results. A boost in energy right before a workout can be a huge benefit in taking a workout to that next level.
Caffeine is a great stimulant to have before a workout, whether it comes from tea, coffee, or a pre workout supplement. Coffee is also high in antioxidants, and has been shown to increase the lipid burning process. Tea is also high in antioxidants, and green tea (3 cups/day) has been shown to repair tears in our muscle fibres.
I like having pre-workout supplement. My go to supplement increases blood flow (which increases recovery), as well as gives me a boost both cognitively, and with energy.
Where to find it: Extreme Rush
BCAAs, or branch chain amino acids, have been shown to help us maintain muscle mass even when we’re consuming fewer calories than we’re expending (or are in a caloric deficit).
Whether your goals are to build more muscle, or burn fat, BCAAs are a great addition to your supplement routine.
Where to find them: BCAAs xd
Ah, to live in a sunny climate. That’s the dream as far as I’m concerned (a dream that will one day soon be realized). People are overall happier, they suffer from less depression, and having a nice little tan is always a bonus.
This raised level of happiness not only has to do with the sunlight and how awesome it is, but the vitamin D that we get from it. More and more research is coming out about the positive effects of vitamin D. Not only does it help our bones absorb calcium, but it’s also linked to lower levels of depression.
Where it was once thought that 500-1,000 IU of Vitamin D3 a day was suffice, it’s now believed that as much 10,000 IU/day is what we really need. I take 3,000-5,000 IU in the morning, and another 3,000-5,000 IU before I go to bed. Add this to your morning and nightly routine!
Where to find it: Any local drug or grocery store should carry it. Opt for gel capsules (personal preference).
If you struggle from joint pain, glucosamine is the supplement for you. You can buy it in liquid or pill form. Liquid will be absorbed better, but it’s also tougher on the stomach.
Try the liquid first and see how you react to it. I’ve had joint pain in the past and this supplement has done wonders.
Dose: 1,500 mg glucosamine/day
Where to find it: Costco actually has a great liquid version at a very reasonable price.
Natural sources: Crustacean shells
Green Tea (EGCG)
EGCG, the most active antioxidant in green tea is believed to prolong the metabolic increases that occur during exercise. 3 cups of green tea has also been shown to repair muscle fibres that are broken down during exercise.
Drink 3 cups a day, repair muscle tissue, and burn more fat.
Found in the skin of grapes, this chemical seems to interact directly with genes that regulate aging. Resveratrol has been shown to promote DNA repair in animals, enhance bloodflow to people’s brains, and halt the growth of prostate-cancer and colon-cancer cells (thanks to men’s health for this info).
Natural sources: Red wine, red grape juice
Our bodies produce coenzyme Q10. It helps cells manage your body’s energy supply, but as you get older, production decreases. Recent studies suggest that coenzyme Q10 may fight cancer, Parkinson’s disease, and Huntington’s disease, and may thin the blood to help prevent heart disease. Q10 is also packed with free-radical-fighting antioxidants, which can slow the signs of aging (men’s health).
Dosage: 100 mg a day.
It’s rare that men get the recommended amount of vegetable servings in our diets on a daily basis. Very rare. The health benefits of vegetables are numerous and valuable.
They keep our body alkaline, which is especially important with high protein and high fat diets. They also help a lot with recovery, which is why I like to have them in my post workout shake.
Supplements for Men
As I said earlier, go through the list and identify what you’re lacking in, and what you want in your supplementation routine. Things like green tea are easily added at a low price. While others cost a bit more.
Whichever supplements you choose to add, go for quality over quantity. Anything I’ve recommended, I have done so because it’s of the highest quality around.