NOW is a great marker in time to make the necessary changes..

Now is a great marker in time to make the necessary changes to fulfill your plans. Planning and proper timing is everything and if you make the changes now to get to the place where you want to be physically. 

Here's a few ways to get you fast tracked on seeing your fitness goals soon than later! 

1. Be realistic - if your goal is to have a six pack by Christmas time and you have let's say 20-25% body fat you need to get a jump on that now! You may even need to push back the goal to ensure that you don't lose any muscle mass. 

 tracking progress bi-weekly by photo is key to gaining momentum and reaching your goals. 

tracking progress bi-weekly by photo is key to gaining momentum and reaching your goals. 

2. Stay on track with your measurements  -  tracking progress is not only necessary to see where your body is at some that you know what it needs. It is also highly motivational. By taking measurements weekly you allow yourself to gain momentum and this helps you gain speed to arrive at your goal on time. 

3. Be prepared - in life preparing properly will definitely help you get to any type of goal you have on your radar whether it be fitness or not. Being prepared with your diet foods ahead of time will make your life much easier and give you less room for error. Eating out all the time can be what makes or breaks the diet depending on the speed of your metabolism. 



These are just a few tips to help you get up and go. If you have any other questions about training, lifestyle, nutrition go ahead and shoot me an email at I'd be glad to help you find the answers you are looking for. 





Body Part Splits

This is a very common mid workout question I usually get. 

Everyone has there own way of grouping together body parts, exercises, sets and reps. But what does it all mean and why does it turn out like this? If you are doing it because some guy in the gym told you this is what he does.. Shame on you! What works for him might be way too much or little work per body part and that would cause you to not get the results you're looking for. This is because you have a different body (hormonally and physiologically) and most likely you do not eat the same exact foods as he does. 

Here's some quick advice:

What's the proper way to coordinate your training routine?  

-  With periodically changing the loads, frequency and intensity at different times of the year. You first have to determine how many days you have to exercise per week. So...

1. Determine the number of days you have to train. (Lifting weights should be at least 3 times a week for results, in some cases 2 like in elderly people) 

2. See what your body responds to the best. This means see what is making you stronger , leaner, harder , more muscular. 

3. Here's an example of my split this is what I suggest. 

Day 1 Back, Biceps, forearms 

Day 2 Lower body & core  

Day 3 Chest, shoulders, triceps 

There are a lot of ways to group your training regimen, be open minded and listen to your body. Remember, what works for me may not be best for you.  



You should think about periodizing your training routine throughout the year. This is because the body adapts and progress comes to a halt when it sees the same thing over and over. 

Examples of periodization:

1. Use a different load during one 12-14 week phase than you will use on the next phase. The reason is progressive overload training  (POT) only works so long. If POT training didn't stop working you'd see guys in the gym benching 3000 lbs! Don't let your workouts go to POT! 


2. Change up the frequency. This is one I make sure I incorporate in my own routine phase to phase. The example is Winter 4, 4, 5 split. Spring straight 4 day split. Summer 6, 7 day split. Fall 5, 5, 5, 6 split. The numbers are the days between body parts. I program for 3 workouts, what the change is, is the number of days it takes me to complete all of them. The numbers above represent the frequency. I was able to stumble across this aproach while reading one of 3x Mr. Olympia Frank Zane's books. 

3. Type of training. For example a football player would bench, squat and weight lift more during the off season than he would during the playoffs. 

There are plenty of other way's to Periodize your routine just remember if you want continued progress, you'll have to keep changing it up.  

With the weekend aproaching make sure to cheat cleanly.

Have an urge or craving once in a while (or all the time for a good few of you whos Leptin levels are out of control)? I got this concept after indulging in multiple products from the Quest Nutrition company, which were all excellent by the way. There are definitely times when real cheating is necessary (mentally more than physically). However, cooking your own healthy clean cheats at home where you can weigh your foods and know your macros is the best way to maximize there body composition. 

Examples of Clean cheats, which aren't really cheats:

Brown Rice Pasta with gried chicken parmesano with low cal homemade sausage. 

90% lean ground beef hamburger patties on sprouted wheat bread with low sugar ketchup and whatever you like (of course most cheese adds fat)

There are hundreds of possibilities, just use the power of thought to come up with something that suits your liking and fits your macros!  



 this was an actual cheat :) 

this was an actual cheat :) 

While you're there working away your butt is already retired.

The truth about working at a desk is that your butt muscles are completely inactive while you are sitting down. The hard part is, for most of us it is highly unlikely that we are going to be able to completely eliminate sitting down at a computer for a couple of hours each day and still accomplish the task at hand. What do we do in that case? Even though we are still working doesn't mean our butt has to be retired! What needs to happen for the butt muscles to come out of retirement is this, STRETCH the tight quadriceps and hip flexor muscles and ACTIVATE the weak glute muscles. Here's KISS method workout for you to follow to get your butt out of retirement: 1. STRETCH: Reverse sitting position aka "the couch stretch" for between 2 and 5 minutes a day on each side, on a couch put your knee where your butt is supposed to go and the front of the foot (from the same leg) where your back is supposed to go, lean back and try to get your butt as close to the heel as possible. Get comfortable in this position (I like to watch TV or listen to something while stretching this way) and remember it takes at least 2 minutes to make a change!

The Bent Over Barbell Row.

Bent Over Barbell Row(s) are like the four grand parents of the back. The Bent Over Barbell Row, The Strict Bent Over Barbell Row, The Yates Row, and the T-Bar row. I call them the grandparents of the back because to build an excellent back you should spend time with each of them have a good relationship with all of them but maybe invite them over at different times for dinner to make it a little less complicated. Work out your back and if you want to add both width and thickness it is a great idea to invite your grandparents (barbell rows) to the workout!......... I'm kidding, but really be sure to include at least 4 or 5 working sets of one or more of the four (grandparents of the back rows) exercises in your back routine. I understand not everyone is fortunate to have all 4 grandparents with them in person may you forever be with their presence. Below I have attached a video of the 5 time Mr Olympia, Dorian Yates explaining the bent over barbell rows to a group of young men.

For a better back remember to Row!

The Yates Row is one of the safest and most effective forms of bent over barbell rows.
The Yates Row is one of the safest and most effective forms of bent over barbell rows.



The Bent Over Single Arm DB Row is a great exercise for beginners and anyone looking to add muscular balance to the back. I like this exercise as you can work on both the wide and middle parts of the back, the single arm movement also helps balance and core strength. 

On the squeeze you should emphasize the "tug" at the lower lats and the contraction of the middle back.

On the stretch feel the elongation of the lat muscle as this will help widen the lats. 


Squat tip:

When Squatting with both heavy and light weights have a workout partner or personal trainer video tape your movement pattern and review them with you to analyze which muscles are tight. This is a technique that will help you to fortify your squat form by then releasing and stretching the muscles that are found to be tight, In the long run this adds both strength and hypertrophy to the body. By squatting with A1 form while lifting weights you are one step closer to the body of your dreams.


Hi and welcome to BOD SPEC TRAIN BLOG. We are a Personal Training Business from NYC that is very knowledgeable and experienced.

The ongoing topic of our blog will be the use and emphasis put on the squat in each exercise program. As a sub topic we will also address the importance of building back strength and mass in the early stages of training and advanced stages of training, as they are both very important.

Every time you diet, your metabolism gets slower!

Every time you diet, your metabolism gets slower...

Know why?


Every time you embark on a new diet, you try to do what makes sense to you, the story of an existence that started with a person learning and developing concepts of food and the word "diet". Early nutritional concepts and learning develop as you are fed by your parents and begin to acquire a taste for things based on what they give to you.

 As the person gets older and approaches puberty they begin to look outward and show interest in sexual activities. At this time most inactive adolescence may look to change up the types of foods they eat so they can appear more visually attractive. The person starts to do what makes sense to them and eat less per sitting and eat less frequently. the positive response from this experience is, "I ate less and I looked better."  Because the person is young they are metabolically adequate and they lose weight.

Fast forward 10 to 15 years and now depending on how active the person has been they have been able to build some lean muscle and stay in ok shape.  Even though they have stayed active over the years the person still eats an average of 300 calories more than they should 3-7 times a week at the wrong times from the wrong foods. Over the years the person adds an extra 15-20% body fat to their structure and eventually gets the idea that they look soft and want to lose a little weight. This is when they put the old game plan back into place "eat less food and less frequently" that seemed to have worked for them when they were younger.

The problem is that the person is no longer hormonally able to (like when they were younger) retain lean muscle while on a diet with an extreme deficit in calories. The loss of lean muscle causes metabolism to slow down even more. This will in most cases result in an increase in body fat percentage.


Among many wrong turns that are made when the out of shape and uninformed person embarks on a diet, inadequate calories, especially coming from protein is one that results in a loss of lean body mass. Bad timing is another mistake that helps to raise the body's ability to store fat and deplete muscle.

One way to make your diet a more effective vehicle to bring you to your goals is to have at least 1 gram of protein for each pound of lean body mass. This will help to retain lean muscle and metabolism.

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