I've written about this before, but it bears repeating–your most important meal of the day most likely is NOT:

• Breakfast or
• Dinner

On off-days, it could very well be lunch.

But on workout days, your absolute most important meal is your post-workout shake.

There, I said it.

Here's the proof.

Guest post by Tank Armstrong

Before we go into this any further, I would like to mention a few things. I am NOT a sports scientist or a physiotherapist. I'm just a ruthless experimenter. While years of reading have helped me understand the science behind what's going on inside my body, I do not wish to engage in theoretical debates. Some people will only take advice from someone with a few letters in front of their name. Fair enough. I don't have any. But my results have been staggering thus far. I'll leave the bro science to the nerds. Let's get stacked…

2011 has been a good year so far! Why? Well it is mostly because I have already put on 15lbs. Most of it is muscle as I am very careful with my diet. Keep in mind that prior to this, I'd been struggling to gain even a single pound. For lack of a better word, I'd hit a seemingly insurmountable 'plateau'.

So what made the difference? Why am I 15lbs heavier today than I was just two months ago? Why are my arms just over an inch thicker? Why do my trousers fit so tightly around my thighs and I've had to start investing in a new wardrobe? Well, it seems my secret lies in a radical decision I made at the beginning of the year. As part of my new years resolutions, I decided to attend the gym a LOT more. I then joined an Olympic weightlifting club after a friend invited me to a session and I was instantly hooked.

I liked the atmosphere, the encouragement, and the discipline. Everyone was your teacher and they all offered input on how I could improve my form. A single set of squats would be scrutinised by 6 different people. In truth, the changes weren't many as a lot of the exercises I am doing now, I was already doing before joining the club. But a few minor changes made the difference. So my first tip is this:

1. Join an Olympic weightlifting club or get a partner. You can push to the very limit and not fear getting stuck under the bar. You can perform that one extra half rep. You just go that bit further. The other benefit to this (if you join an Olympic Weightlifting Club) is that you learn how the Pros lift their weights. My coach happens to be a former world champion and was British Champion for 8 years in a row. It's safe to say he knows a thing or two about proper weight lifting and strict form.

I joined the club nursing a troublesome left thumb and left wrist injury. Both injuries have healed nicely. Why? because I was taught how to lift weights in a more graceful and efficient manner. In a way that didn't exacerbate the injuries I was already carrying. I do accept that some injuries will not allow you to work around them. But my point is, through my ignorance and that of the 'personal trainers' at my gym, I was working out in a way that worsened my injuries. Therefore, I had to learn how to lift weights all over again. It was a humbling experience.

2. My second tip is an important but largely neglected exercise. The Powerclean. Some of you wonder why I may have picked this and not the clean and jerk. The Clean and Jerk is too involved. You can do a set of 4-6 power cleans in the time it takes to do a single well executed Clean and Jerk. Besides, it's way too complex for the average trainee. So why the powerclean? Because if done properly, it can do wonders for your physique. Shoulders and traps can be the most frustrating muscle groups to work on as they can be utterly non responsive. Incorporating powercleans into your routine can return positive results within a few months.

Powercleans are quite difficult to master. The hip movement has to be explosive and the arms mustn't bend during the shrugging part of the exercise. Also, trainees need to have very supple wrists. If I've completely lost you, go on youtube and perform a search for the term 'power clean' and it will all make sense.

3. My third tip is another largely neglected exercise. The front squat. Why do so many people neglect the almighty front squat? Because it is so difficult to do. For novices, Front Squats can be downright painful because the bar rests on your shoulders with your wrists in a supine position (clean grip) acting as a support. Therefore, they need to be very flexible. Other trainees may find the 'arms crossed' grip more comfortable.

However, most trainees will not have that flexibility right off the bat and will need to perform flexibility drills on their wrists to improve wrist mobility. Overlooking the minor drawbacks, the front squat is particularly good for leg development as the majority of the weight is emphasized on the legs (the lower back takes some of the load during a back squat). This is especially good for anyone with any back/spinal issues.

An added benefit of the front squat is the core stability training. The need to keep your torso erect works your abdominals and the heavier you go, the harder they work and the stronger they get!

So what I've given you is a very condensed version of what has made 2011 especially successful for me. I deliberately simplified my suggestions so that they could be applicable TODAY. Go out and incorporate power cleans and front squats into your routine and watch what happens. Of course, you still need to seek advice on strict form (not just good) and you will still need a comprehensive, balanced, and effective muscle building program. The rest of the information on this blog can help you.

I also do not discount my diet for one second. I can eat a lot of food. I'm careful with what I eat. I try to avoid carbs, I eat a lot of nuts plus I LOVE greens and beans. In other words, I'm very careful with my food and so should you. Without it, a lot of my hard work in the gym would have been rendered useless. I've simply offered a bit of information that has taken me from one level to the next. Nothing revolutionary… but, I now have the slight problem of purchasing new clothes.

Granted, it IS a nice problem to have… one I know a lot of trainees wish for. Except, they don't have to keep wishing because I've laid it out here for you to see. As a bonus, I'll give you my very simple workout plan which my weightlifting coach created for me. There's nothing complex about it, but it has worked very well.

Powercleans – 5 sets. 8-10 reps each
Benchpress – 4 sets. 10-12 reps each
Cheat DB rows – 4 sets. 10-12 reps each
Front Squat – 5 sets. 8-10 reps each
Hyperextensions (weighted) – 3 sets. 12-16 reps each.
Any arm exercise – 3 sets. 8-10 reps each.

So if you were sitting on a couch hoping things will change for you. They wont. I've given you a very basic plan. Put it into action. Go on! What are you waiting for?

Tank Armstrong is a fitness enthusiast and official member of the British Weightlifters Association. He runs his own muscle building product review website that offers the most solid, honest and realistic advice in the midst of all the lies and marketing garbage that is clogging the Internet. His approach is simple and old fashioned because 'old school methods ain't broke, so why try and change them?'

by Jim Rollince of Gym Source, a vendor of home gym and exercise equipment, including treadmills, ellipticals, arc trainers, bikes and more!

This winter, don’t let the seasonal cold impact your standard exercise schedule – A lot easier said that done, right? Sure, buying yourself a brand new treadmill or any one of a number of different home gyms would be an easy solution, but very costly at that. So why not make your way into the nearest athletic center?

Now you’re saying “anybody could have told me that!” But in reality, this is much more difficult than most people think. During the winter, it can become quite habitual to go to work; come home and relax; eat dinner, then go to bed. And this is a routine that nobody should to get too comfortable with. Some people just can’t bare the cold, or simply aren’t prepared for it. These behaviors can become heightened in frequency as it becomes cooler throughout December, January and February.

A list of general winter tendencies can include:

• Eating fattening foods
  
• Drinking more coffee/tea
  
• Pursuing activities that don’t involve going outside
  

Similarly, holiday parties can have a huge influence on weight gain, along with increased appetite. And technically, as human beings with certain requirements, we’re exposed to less sunlight, which will certainly lead to fluctuations in hormones and chemicals in the brain. At the same time, the blood vessels in our skin begin to contract, moving blood towards the centre of the body, which impacts our digestive systems.

In combination, all of the above directly affects our ability to stay healthy. Yet, the biggest challenge remains – leaving the house. Here are some great tips:

Clothing

Dress Warm. This includes warm-ups and under armor. And it’s okay to change at the gym; don’t be ashamed to show off your body in the locker room!

This can be a huge obstacle for a lot of self-conscious people. The warmer you are before your workout, the easier the transition into full cardio or strength training. Tighter clothing will also aid with warmth.

Food

It’s almost guaranteed that as human beings, we’re going to eat more during the winter. But eating at the right time while eating the right foods will eventually enhance your workout and drive you to stay at the gym longer. Be sure to eat foods that are high in protein, along with beverages rich in carbohydrates and vitamins. Calcium and Potassium are very important for nutritional health and avoiding sickness. Although these foods/proteins/vitamins may not get you to the gym, they will surely keep you from missing out!

Also, try substituting some of your every day foods for things like almonds, peanuts, dates and raisins – these are high in protein and natural sugar; guaranteed to give you that extra drive during the day.  On a side note, they also are great for your digestive system. If not properly upheld, obstructed bowel movements can cause distress and back pain, lowering workout motivation.

Water

Drinking sufficient amounts of water during the day will also help with digestion, and also acts as a preventive measure for muscle aches and back pain. And most importantly, it helps with weight loss.

Muscles

Lastly, be sure to strengthen your muscles by constantly stretching. This doesn’t have to be at the gym – use your spare time to stretch your muscles, including the ones in your face. The cold will eventually make you feel achier and tighten everything up. A quirky, yet effective example would be to stretch while in the shower. This is when your core temperature has a chance to rise, allowing for easier stretching.

If you’re already actively involved at a gym, it doesn’t mean that you won’t gain weight either. Winter’s effects can be quite brutal! Trips to the store; walking; playing outside; side-work – this can all be cut in half due to the cold. In order to remedy this, be sure to spend an extra few minutes at the gym, perhaps exploring new exercises. If you abide by these simple stipulations, you’ll find that it’s easy to keep that great summer shape!

For fitness trainer Tony Horton, P90X could easily be considered the pinnacle of his work. Yet when December 21st of this year rolls around Tony will release not yet another workout program for his fans but rather a first for Tony himself a brand-new book simply titled "Bring It". Due to the fact the book has not been released there is not a lot of information as to what valuable hidden gems are going to be revealed. It could be the missing P90X manual that many people have longed for or perhaps something even more.

Tony Horton himself coined the phrase bring it and uses that phrase throughout his P90X workout program on all of the 13 DVDs. Why he uses this phrase so much is because in order to attain the results that P90X can deliver one must "bring it" or give everything they've got in regards to their time, energy and commitment.

According to Amazon.com, Tony takes quite a bit of time in his book to pour out onto paper his core philosophies in regards to how he trains people and why he recommends what he does. The book could be best viewed as a Tony Horton tell-all and perhaps the largest insight into Tony's quirky yet genius mind. This book was written not for the A-list superstars or celebrities that Tony has worked with in the past but for the average ordinary person that seems to struggle on a daily basis with their weight or current fitness level.

The book is not just a tell-all. It's also a show-all including many pictures and easy-to-follow diagrams that's sure to help any reader learn his simple yet effective exercise moves. Tony also expounds on how he feels about food and proper nutrition, dedicating much of the book to his favorite eating plans, motivational ideas, detox tips as well as favorite recipes.

No matter if you're a beginning bodybuilder or have worked out for years, Tony's new book is sure to serve up useful information for just about anyone. Next year Tony has lined up to release the next phase to the P90X series called P90X MC2, again we will have to wait and see again if Tony lives up to his reputation and delivers.

This is the third in a series of 3 guest posts by my friend, colleague, and master-trainer, Matt "Wiggy" Wiggins. Part 1 & Part 2.

When it comes to organizing a circuit, you've got to pick the right kinds of exercises – this we know.  And we also know that you want to put them in the right order.  It wouldn't make sense to do a set of overhead presses immediately followed by bench presses, as much of the musculature used is the same.  When you get to the benches, you're still gonna be fatigued, and that exercise will suffer.  You're better off putting a set of rows or other exercise in between to give the 'pushing' muscles that are used in both exercises a slight rest in between.

At the same time, I'm not (necessarily) a fan of putting super-huge, lower-body focused exercises like squats or deadlifts at the beginning of a circuit, as if you do, you pretty much kill the chance the rest of the exercises in the circuit have at being performed in any sort of real effective manner.  These exercises are not only very demanding, meaning they're gonna sap your energy stores for the exercises later in the circuit, but given that it's your lower body that supports your upper body (duh – lol), you really tax the ability to support/stabilize yourself.

For instance, say you're doing overhead presses and squats in a two-exercise circuit. 

(Yeah, most circuits have more exercises than that – I know.  This is just for explanation's sake, so stick w/me for a second, here.)

In an 'overall' sense, do you think you'd be better off doing the presses, then the squats, or the squats, followed by presses?  In either instance, the exercise done first will get more 'oomph' from you.  The question is, how much will you have to give to the second exercise?

If you do presses first, you'll tire some, but still have a bunch left in your tank in order to do squats.  It won't be as good as if you had done them separately, but still pretty good.

Now, what if you did squats first?  I dunno about you, but squats take it out of me pretty damn good.  You do squats first, and chances are you're gonna have very little left to put into the presses.  (Not to mention if you're doing the presses standing, do you really wanna try to do that when your legs still feel like jelly from a heavy set of squats?  I wouldn't.)

See what I mean?

Then there's exercise selection. 

Since you can't take up all the equipment in the gym, you need to be able to bust out multiple exercises with as little equipment as possible.  Now, how much equipment is "as little equipment as possible" is gonna change depending on the situation.  But when I'm designing circuits, I like to use no more than two different weights (say a barbell and a pair of DBs, two different pairs of DBs, etc), one piece of equipment (rack, bench, etc), and/or something that others can jump in on fairly easily when you're not using it (say a chin bar or set of dip bars).

Now, this isn't always ideal, as when you line up certain exercises, your strength can be vastly different, which would mean that you'd require different weights.  And this would then imply that you'd need different sets of weights.  For instance, because you can deadlift a lot more than you can row, you'd need two different bars.

I adjust this by altering rep ranges a little bit.

I never like to go *too* crazy, but like to keep everything in the 6-8 or 10-12 range.  However, if it means being able to utilize the same weight for more than one exercise, then don't be afraid to alter it a little.

For example, say you had both DB overhead presses and DB rows in a circuit.  To ensure that you could use the same set of DBs for both exercises, you could do a 1-arm DB clean & pushpress (which you'd be able to use a little more weight on) for say 6 reps each side, and then follow it up with DB rows (either one side at a time or both arms at once) for 8 reps. 

Or maybe do barbell cleans for 5, rows for 8, then deadlifts for 10.

Or maybe a 1-arm DB snatch for 6 reps each side, grab the other DB, and do DB bench press for 10.  Put them down, grab one DB, brace yourself, then do 1-arm DB Rows for 10 each side.  Finish the circuit up with 2-hand (one DB) swings for 20 reps.  Toss in jump bench jumps, burpees, and/or chins, and you'd have pretty much a full-body circuit that'd only need one pair of dumbbells, a bench, and maybe a chin bar.

For more, check out www.workingclasscardioworkout.com for a cardio workout that doesn't need gyms, fancy machines, or even make you run a single step.