Sunday Update 2 (with new video)

  Happy Sunday! I hope your weekend has been fun! I haven't really done much but I have started the second book in my new favorite series, A Song of Storms. If any of you are into Game of Thrones on HBO you'll know that Clash of Kings (the second book) comprises season two. I gave the show a shot but I much prefer the books. Any history nerd out there should pick up a copy af A Game of Thrones (the first book) and give it a read. 

http://www.youtube.com/watch?v=q9d5_3VFB_o&feature=plcp
^new video!

  The nutrition topic I'd like to discuss this week is the counting of your macro nutrients. This is the basis of all things bodybuilding as well as keeping your basic health optimal. Macronutrients are nutrients that provide calories or energy. Nutrients are substances needed for growth, metabolism, and for other body functions. Since “macro” means large, macronutrients are nutrients needed in large amounts. There are three macronutrients: Carbohydrates, Proteins, and Fats. Keeping track of the amount of these macronutrients and from what sources you get them is of paramount importance. For example, I get my proteins from lean meats and protein shakes, my carbs from oatmeal, sweet potatoes, brown rice, and Ezekiel bread, and my fats from the lean meats as well. Bodybuilding.com has a great calculator to determine your daily macro values http://www.bodybuilding.com/fun/macronutrients_calculator.htm


  Have a great weekend everyone! Email me at jaysilver26@gmail.com if you've got any questions.


Thank you and lift strong,

Jay

A Key Aspect in Competitive Bodybuilding

  It's Thursday morning guys and my workout today has reminded me of one of my favorite subjects. Leg training.

  Everyone, including me, has been there. Saying things like, "Oh I want a big upper body so I'll just ignore my legs" or, "My quads are big enough I just want calves". This mindset is the absolute worst thing you can get into. Your legs are your base. Your wheels. Your tree trunks. Respect them!

  I remember about a year and a half ago when I hit a huge plateau. I just could not get any leaner or bigger. And I know what you guys are thinking, "You were only 14! How could you even think about gaining mass you aren't even trough with puberty!" Well, I hit puberty super early. When I was about 12 years old I was very chunky. I was at least 20 pounds overweight and very unhappy. As a side effect of being so overweight, puberty started early for me. This was both a blessing and a curse. This sudden surge of testosterone allowed me to lose fat and put on muscle. But, because I had armpit and chest hair at the age of 13, I was made fun of. The taunts and teases I faced at school drove me to push harder in the gym and within the first few months of weight training, I bulked up. Now, mind you, my body fat percentage was still sky-high, but I was buff. Suddenly my peers respected me and some even admit to fearing me. I'm a really nice guy though, I guess I just look scary. Alright back on topic. Once my upper body stopped growing, I knew I had to start building my legs. My trainer at the time, Dwayne, really pushed me to learn the proper form for squats, dead-lifts, and lunges. Those exercises are very hard to do the right way but once you get it right, you never forget. Kinda like riding a bike. I also learned how to hit the legs from different angles by changing stance and foot placement. Slowly but surely, my legs grew. Now, they are the hallmark of my physique. My legs are what separated me from my competition. I love me legs. And as soon as you guys start to work them properly, you'll love them too.

  Workout videos are coming on the subject of legs I just need more time to make a really in depth leg day video. Stay tuned!

  Also it would be awesome if you guys could email me at jaysilver26@gmail.com with any questions concerning nutrition or training. I want to start a nutrition show so any input from fans would be fantastic.

  Thanks and, as always, lift strong!

Biceps and Shoulder workout 1

Hey guys! I think you'll like this workout a lot. It's quick, effective, and you get a great pump afterword!

http://www.youtube.com/watch?v=Fz1snfXm1kY

SHOULDERS
Exercise 1: 10x8x8x6 standing lateral raises (increase weight each set)

Exercise 2: 10x8x8x6 seated shoulder press/ smith machine or free weights (increase weight each set)

Exercise 3: 10x8x8x6 front delt raises (increase weight each set)

Exercise 4/5: this is a super-set which means you perform each exercise one after another with no rest in between. It's a bent over delt raise followed by an upright row. You perform 12-15 reps of bent over delt raises then 8-10 upright rows. Then take a minute break and repeat that superset 2 more times.

BICEPS
Exercise 1: 10x8x8x6 straight-bar curl with 6 second eccentric hold (increase weight each set)

Exercise 2: 10x8x8x6 hammer curls (increase weight each set)

Exercise 3: 10x8x8x6 cable concentration curls (increase weight each set)

Exercise 4: 10x8x8x6 sacchal plane bicep curls (increase weight each set)


Let me know how you guys like this workout!

Thanks and lift strong

Chest and Triceps Workout

http://www.youtube.com/watch?v=MaPce9bm_YM
Check out the video. Likes, shares, and rates are always appreciated!

Today I'm trying something new. This morning, my brother and I recorded out chest and triceps workout and are posting that video to YouTube. That video will go into detail about for and such so this will just be a list of the exercises preformed and set/rep counts. Check out the video guys!

CHEST
Exercise 1: 10x8x8x6 incline dumbbell bench (increase weight each set)

Exercise 2: 10x8x8x6 incline dumbbell fly (increase weight each set)

Exercise 3: 10x8x8x6 decline dumbbell bench (increase weight each set)

Exercise 4: 10x8x8x6 decline dumbbell fly (increase weight each set)

Exercise 5: 10x8x8x6 reverse pec-deck (increase weight each set)

Exercise 6: 15 reps each set chest concentrated dip

TRICEPS
Exercise 1: 10x8x8x6 wide-grip tricep press downs (increase weight each set)

Exercise 2: 10x8x8x6 skull crushers (increase weight each set)

Exercise 3: 10x8x8x6 kickbacks (increase weight each set)

Exercise 4: 10x8x8x6 close-grip tricep press downs (increase weight each set)

Exercise 5: 15 reps each set tricep concentrated dips


20 minutes of light cardio as usual for after.

Try this workout guys and let me know how you like it!

Thanks and lift strong!

Back Attack Workout

Now it's time for the fun part. Workouts. 

My training split as is follows: Monday- Back, Tuesday- Chest and Triceps, Wednesday- Shoulders and Biceps, Thursday- Legs, and Friday- Back and Biceps. I hit upper abs Monday, obliques Wednesday, and lower abs Friday. 

Today, Monday, is back day. I love training my back. When you think of a well-rounded physique the first thing that pops out at you are huge, cobra traps and a wide, v-tapered back. This is the routine I follow to achieve the width and thickness everyone wants in their back.

Warmup: 4 sets of 10 pull-ups (bodyweight)

Exercise 1: 4 sets 10x8x8x6 of bent over rows (increase the weight each set)

Exercise 2: 4 sets 10x8x8x6 wide grip lat pulldowns (increase the weight each set)

Exercise 3: 4 sets 10x8x8x6 wide grip seated rows (increase the weight each set)

Exercise 4: 3 sets of 15 back extensions (use weights if necessary) 

Exercise 5: 4 sets 10x8x8x6 one arm rows (increase the weight each set)

Exercise 6: 3 sets of 15 dumbbell or barbell shrugs

That should stimulate all the muscle fibers in your back and lead to quick muscle growth. 

Next up is upper abs. These exercises should be preformed in a super-set (no rest between exercises)

Routine: Push-troughs (sit-up position and take your hands between you legs), ball roll outs (forearms on a ball and roll out toward your elbows), and weighted double leg stretch (basically, a total body crunch). Repeat this circuit 3 times

After this I usually do 20 minutes on the stair master to finish up. Remember to properly refuel after every workout and keep that mind-muscle connection!

Lift strong guys

Sunday Update 1

  Happy Sunday guys! Hope your weekend was a memorable one. 

  Everyones gotta take a few rest days a week and I always do Saturday and Sunday. The weekends are a great time to replenish the glycogen stores in your body. 

 This first Sunday Update is going to be all about a very important bodybuilding compound, Glycogen!

  First off: glycogen. Muscles need energy to preform, we all know that. Skeletal muscle uses ATP (adenosine-triphosphate) to contract. Glycogen is stored inside your muscles, which, through glycolysis, converts into ATP. If you perform any kind of vigorous exercise (especially resistance training) optimizing the amount of glycogen stored is key to break through plateaus and pack on muscle relatively quickly. Now onto the easy part. The best way to replenish glycogen is to eat carbohydrates. I would recommend 4 ounces of sweet potato or a cup of brown rice at dinner time. Also remember to count your macro nutrients (protein, fat, carbs) throughout the day and adjust serving sizes to fit those requirements. Every once-in-a-while I, as well as any other successful bodybuilder, take a cheat day. Yesterday I cheated pretty badly on my diet. I had some pizza, chips, and a ton of diet soda. Making sure to fit in my macros was the only thing that even came close to dieting yesterday. I was with a bunch of my friends and sometimes you just have to go with the flow. Guys, these cheat days are totally fine. These are great ways to get the carbs in to really fill those glycogen stores. Just remember, not too often! Pick one cheat day a week. That way you can fill your glycogen stores for the next week of training. 

Remember that^

  Have a great weekend guys!

A little background info

  Hello Internets! I'm Jay Silverstein, a 15 year old with a strong passion for health and fitness. A few years ago I reached a point in my life where I just had to find a hobby to get away from the stress of daily teen life. That outlet turned out to be lifting weights. I fell in love with it from the first time I picked up a dumbbell. Since age 13 I've been lifting weights regularly and once I was about 14 I decided to start competing. With the help of some very talented trainers (thanks Abe and Dwayne) I became very muscular and lean. Besides the obvious benefits of being fit (getting girls etc.) I am very healthy, especially for someone my age. On June 27th 2012, I won 1st place in the NGA Southern State Championship teen division and 3rd place overall.

  The show was one of the best experiences of my life. I met some very interesting characters including a NASA engineer and this crazy old dude who wins every contest he enters just by showing up! The dude is literally the only guy old enough to be in the "Great" Grand Master's class. I got spray tanned, oiled up, and went out on stage. Going up there in a little blue posing trunk was a real test of my manhood. If you compete I promise you nothing will embarrass you after a posing routine. After the show some friends of mine, my trainers, and my family went to this local Italian place and pigged out hardcore. If you're into bodybuilding you know how great it is to eat well after dieting down for so long.

  Now I'm training for a show on November 10th to obtain my pro card and become the youngest pro bodybuilder EVER! But, I digress, this blog is not all about me. It's about my (hopefully large) group of followers that subscribe. I'll post workouts, diets, and answer any questions asked. Maybe some YouTube videos will be posted in the future? You never know.

  I've got other interests too. I love art. I draw, paint, and sculpt all the time. I read the Song of Fire and Ice series avidly. I'm a hardcore gamer who mostly plays Diablo 3, Civ 5, and a little Skyrim. I'm well versed in the classics as well (NES, SNES, Genesis, you name it). I also take school very seriously. I'm proud to admit I'm an all around Nerd. I wear that title with pride just as I wear the title of Bodybuilder.

  This blog is the start of something new for me and I hope to help out anyone who seeks it.