Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

Filtering by Category: "Sagi Kalev"

Day 281 - Body Beast Days 34-38


Quote of the day:
"Difficulties mastered are opportunities won."
~Winston Churchill


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Day 279 - Beachbody Body Beast Build Legs Complete Review


Quote of the day:
"He who conquers others is strong. He who conquers himself is mighty."
~Lao Tzu

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Day 277 - Body Beast Build: Chest/Tris Complete Review


Welcome to Body Beast, Beachbody's hypertrophy, or mass-gaining program. The first workout in the standard schedule is Build: Chest/Tris

Initial Thoughts

My chest has always been a trouble spot for me for building mass, so I was excited to give this one a shot. Not only that, but if you are at all familiar with Beachbody's other workout programs like P90X, Insanity, P90X2, Asylum, etc., many of those programs mainly use pushups for chest exercises. This workout breaks that mold and uses dumbbells to Beast your chest up.

Equipment Needed

Dumbbells

Bench or Stability ball (I highly recommend getting yourself a bench)

I like having a towel nearby to dry off my hands when resistance training

Worksheets are very important in these workouts, as with any exercise program. With the Beast, you are really aiming to stick to very specific rep counts for a reason, so you will want to make sure you make intelligent weight selections.

Pros

This may be an introduction into old-school weightlifting for a lot of folks, which may be a great change of pace and a breath of fresh air.

The advantages to having these workouts on DVD, is that the pacing is set up for you. All of the breaks are timed for a specific reason to target a metabolic demand in your muscles and increase the likelihood of hypertrophy, or muscular growth.

The trainer Sagi can be pretty motivating at times, and the music is pretty awesome as well, if you are into "rock" music.

Cons

The warmup and cool down is VERY short and almost non-existent. For those of you coming off of P90X, P90X2, or Insanity need to remember that this is a bodybuilding program. The actions themselves are (for the most part) intended to warm the muscles and stretch them through their full range of motion.

Not only that, but nearly every exercise starts with a set of 15 reps. This is a great way to get blood flowing to the muscles and prepping them for the higher-weight sets.

Having said all of that, the cool down and stretch is not very good at all. I find not only the duration, but also the stretch selection to be very poor. I usually just perform stretches on my own based on my own knowledge.

Also, I can see Sagi and the cast being a bit 'much' for some of you out there. I don't mind their attitudes and nature, but I also don't mind Tony Horton either, and I know how much he gets on other people's nerves.

Difficulty

I will touch on this later in the review in the "Advice" section, but just let me say now that weight selection is absolutely VITAL to your success in this program. I believe your weight selection in this program is even more important to your success than something like P90X.

Having said that, once you reach a point where your weight choices are spot-on and you are hitting your 'max' on the last few reps of every set, this routine will have you whimpering by the end! The pacing, structure, and exercise selection is great in my opinion at hitting the chest and triceps hard!

The first few times I did this routine, I had to do some of the pushup sets on my knees. I can't remember the last time I was forced to doing pushups on my knees...

5/5

Workout Design

For those of you who are familiar with the P90X/P90X2 workout structure, you will enjoy the change of pace here. Rather than doing 20 straight sets of exercise, or 10 sets repeated, Body Beast uses what is known as "Dynamic Set Training". This workout uses a combination of Single Sets, Super Sets, and Giant Sets.

Single Sets are single exercises, completed with various repetition goals. For example, you will do a flat dumbbell chest press for 15 reps, a quick break, repeat with a goal of 12 repetitions, one more quick break, and then one more set with a goal of 8 repetitions.

Single sets tend to finish off with a "Drop Set", which is where you do 8 reps with one weight, then drop down in resistance by a bit, and do 8 more reps. A lot of these principles are not re-inventing the wheel by any means, but are using old school bodybuilding techniques.

Super Sets are two exercises done back-to-back, also in a progressive manner. So for example, you may do an incline chest fly for 15 reps, immediately followed by an incline chest press for 15 reps. A quick break, then repeat the 2 for 12 reps similar to what you see in a single set.

Giant sets are the same as Super Sets, but with 3 exercises back-to-back-to-back instead of 2.

The workout progresses through working the chest for the first half of the workout, followed by triceps work for the 2nd half. Warmup, cooldown, and a crushing workout to both your chest and triceps all, in under 50 mins!

4.5/5

Advice

Weight selection is absolutely the most important factor for the Body Beast program.

There is a very specific reason to the breakdown and structure of the workouts. By aiming for 15, 12, and 8 rep sets, with little break in between, you are not only trying to create a very specific demand within your muscles, but you are also maximizing your muscles' potential with less overall resistance needed.

On a good day, I can curl 45-50lbs for 8 reps, for example. In Body Beast, the bicep curl sets, I struggle to hit 8 reps with 35lbs!

Luckily, as I progress through the program, you all can follow my videos and progress and can use me to help you with the program as well.

Overall Score

A great start to Body Beast, and a great workout for your Chest and Triceps. A few minor problems here and there, including a poor cool-down and stretch, but overall a great workout that gets you in an old-school weightlifting sort of mood.

9.5/10
Quote of the day:
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
~ Aristotle
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Day 276 - Body Beast Build: Shoulders "Build Phase" Progress

Below is the improvement I saw on Build: Shoulders throughout the "Build" phase of Body Beast. I find my shoulders have always been a bit of a 'weaker' point for me. I feel as though I have pretty good endurance, as I can usually lift lighter weights for many reps, but once I start going up in weight, my strength wanes pretty quickly. I also feel like I have reached a plateau with this routine, as I can't seem to up my weights any further.

I have heard that Bulk: Shoulders is a great routine to break through a plateau and up some more weights for the shoulders, so I look forward to changing things up!

Build: Shoulders

Shoulder Press

Day 4
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs
8 reps - 2x25lbs

Day 20
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x40lbs
8 reps - 2x30lbs

Lateral Raise

Day 4
15 reps - 2x5lbs
12 reps - 2x8lbs
8 reps - 2x10lbs

Day 20
15 reps - 2x10lbs
12 reps - 2x15lbs
8 reps - 2x20lbs

Upright Row (I used dumbbells)

Day 4
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs
8 reps - 2x25lbs

Day 20
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x30lbs

Underhand Press (I used dumbbells)

Day 4
15 reps - 2x15lbs
12 reps - 2x20lbs
8 reps - 2x25lbs

Day 20
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs

1,1,2 Front Raise

Day 4
15 reps - 2x5lbs
12 reps - 2x8lbs
8 reps - 2x10lbs

Day 20
15 reps - 2x8lbs
12 reps - 2x10lbs
8 reps - 2x15lbs

Rear Delt Raise (I did the "Pinky Fly" version from Tony Horton's 1on1 Diamond Delts)

Day 4
15 reps - 2x5lbs
12 reps - 2x8lbs
8 reps - 2x10lbs


Day 20
15 reps - 2x10lbs
12 reps - 2x15lbs
8 reps - 2x15lbs

Standing Dumbbell Shrug

Day 4
15 reps - 2x40lbs
12 reps - 2x50lbs
8 reps - 2x60lbs
8 reps - 2x50lbs

Day 20
15 reps - 2x45lbs
12 reps - 2x50lbs
8 reps - 2x60lbs
8 reps - 2x50lbs

Dumbbell Scap Trap

Day 4
15 reps - 2x30lbs
12 reps - 2x35lbs
8 reps - 2x40lbs

Day 20
15 reps - 2x35lbs
12 reps - 2x40lbs
8 reps - 2x45lbs

Sagi Six-Way

Day 4

12 reps - 5lbs
8 reps- 8lbs

Day 20
12 reps - 8lbs
8 reps - 10lbs

A couple of thoughts: I find this routine tough because it covers so many areas of the shoulder. Not only that, but it incorporates both pushing and fly-type moves so your shoulders get quite the burn if your weight selection is spot-on. Having said that, it is so hard to improve in weights (in my opinion) on the fly exercises because with straight arms, you can't move a whole heck of a lot of weight.

For the rear delt flies, I use Tony Horton's version instead of Sagi's. I do this because I feel by raising the hands perpendicular to the ground (rather than parallel), the back of the shoulders get more work rather than between the shoulder blades.

My dumbbells only go up to 60lbs. I could've used more for the standing shrugs...will have to save up my monies.

Don't be afraid to use heavier weight than Sagi and the other guys on the Scap Trap move. I am not sure why they use such light weight. I am assuming I was doing the exercise correctly, so in that case, I needed much heavier weight than what they were using.

Quote of the day:
"The expectations of life depend upon diligence; the mechanic that would perfect his work must first sharpen his tools."
~ Confucius

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Day 275 - Body Beast Days 28-32


Quote of the day:
"He who conquers others is strong. He who conquers himself is mighty."
~Lao Tzu

Check out my new Website: tylerrobbinsfitness.com





Day 274 - Body Beast Build: Back/Bis "Build Phase" Progress

Here is my build phase progress for Build: Back/Bis. I felt like this was the toughest routine in the build phase to increase resistance by large amounts. I was able to increase weight a bit for the back work, which I think caused the biceps to struggle a bit towards the end due to their involvement in the back exercises.

Also, the pacing of this workout is just crazy! The Close-Grip Chin-up sequence comes at you immediately following the Giant Set of rows, and reverse flys. Definitely the toughest sequence in the bunch!

One other thing to note. My "assisted" pull-ups and chin-ups were done using Beachbody's Pull-up assist. I highly recommend this thing, it works great to keep good form while assisted you where you need it.


Build: Back/Bis

Deadlift

Day 3
15 reps - 2x30lbs
12 reps - 2x40lbs
8 reps - 2x50lbs
8 reps - 2x40lbs

Day 19
15 reps - 2x40lbs
12 reps - 2x50lbs
8 reps - 2x60lbs
8 reps - 2x50lbs

Dumbbell Pullover

Day 3
15 reps - 30lbs
12 reps - 40lbs
8 reps - 50lbs
8 reps - 40lbs

Day 19
15 reps - 40lbs
12 reps - 50lbs
8 reps - 60lbs
8 reps - 50lbs

Pull-up

Day 3
10 reps
10 reps
6 reps, 4 assisted reps

Day 19
10 reps - 10lb vest
10 reps - 10lb vest
10 reps - 10lb vest

E-Z Bar Row (I use dumbbells)

Day 3
15 reps - 2x25lbs
12 reps - 2x30lbs
8 reps - 2x35lbs

Day 19
15 reps - 2x30lbs
12 reps - 2x35lbs
8 reps - 2x40lbs

One-Arm Row

Day 3
15 reps - 30lbs
12 reps - 40lbs
8 reps - 50lbs

Day 19
15 reps - 40lbs
12 reps - 45lbs
8 reps - 60lbs

Reverse Fly

Day 3
15 reps - 10lbs
12 reps - 15lbs
8 reps - 15lbs

Day 19
15 reps - 10lbs
12 reps - 15lbs
8 reps - 15lbs

Close-Grip Chin-Up

Day 3
8 reps, 4 assisted reps
4 reps, 3 assisted reps
5 assisted reps

Day 19
10 reps - 10lb vest
10 reps
8 reps

Seated Bicep Curl

Day 3
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x30lbs
8 reps - 2x25lbs

Day 19
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x25lbs

1,1,2 Hammer Curl

Day 3
15 reps - 2x10lbs
12 reps - 2x15lbs
8 reps - 2x20lbs

Day 19
15 reps - 2x15lbs
12 reps - 2x20lbs
8 reps - 2x25lbs

Neutral E-Z Bar Curl (I used dumbbells)

Day 3
15 reps - 2x25lbs
12 reps - 2x30lbs (8 reps), 2x25lbs (4 reps)
8 reps - 2x30lbs (ugly)
8 reps - 2x25lbs (ugly)

Day 19
15 reps - 2x20lbs
12 reps - 2x25lbs
8 reps - 2x35lbs
8 reps - 2x25lbs

This is a very humbling routine, especially those of you who are coming off of P90X/P90X2. I would consider myself to be pretty good at both pull-ups/chin-ups and bicep curls, but you really need to lighten your loads on this one and expect less reps on pull-ups/chin-ups. The pacing of this routine just destroys you!

Quote of the day:
"Kites rise highest against the wind; not with it."
~ Winston Churchill


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Day 272 - Body Beast Day 26 Bulk Shoulders


Quote of the day:
"A pessimist is one who makes difficulties of his opportunities, and an optimist is one who makes opportunities of his difficulties."
~Harry Truman

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Day 270 - Body Beast Day 25 Bulk Arms


Quote of the day:

"Never look back unless you are planning to go that way."
~ Henry David Thoreau


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Day 269 - Body Beast Day 24 Bulk Back


Quote of the day:
"Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful."
~ Herman Cain

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Day 268 - Body Beast Day 23 Bulk Legs


Quote of the day:
"There is no such thing as failure. There are only results."
~ Tony Robbins

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Day 267 - Body Beast Day 22 Bulk Chest


Quote of the day:
"Do not go where the path may lead, go instead where there is no path and leave a trail."
~ Ralph Waldo Emerson
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Day 265 - Body Beast Days 17-21


Quote of the day:
"The best motivating is self-motivating.The guy says,"I wish someone would come by and turn me on."What if they don’t show up?You’ve got to have a better plan for your life."
~ Jim Rohn
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Day 260 - Body Beast Days 12-15


Quote of the day:
"I like thinking big. If you’re going to be thinking anything, you might as well think big."
~ Donald Trump

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Day 254 - Body Beast Days 7-10


Quote of the day:
"Positive thinking won’t let you do anything but it will let you do everything better than negative thinking will."
~ Zig Ziglar

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Day 251 - Body Beast Day 5 - Beast: Cardio and Abs


Quote of the day:
"Sometimes we are limited more by attitude than by opportunities."
~ Anonymous
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Day 248 - Body Beast Day 4 - Build: Shoulders


Quote of the day:
"Persistence can change failure into extraordinary achievement."
~ Matt Biondi

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Day 217 - Motivation Saturday


I have spent much of 2012 training for events and doing a lot of endurance cardio. I am looking forward to being a 'meathead' and hitting some weights again, starting December 15th!

Quote of the day:
"Strive for progress, not perfection."
~ Unknown

Check out my new Website: tylerrobbinsfitness.com