Builtin42 is designed to give you Lean Muscle, Explosive Strength, Improve Fat Loss & make you feel awesome.

Big claims for 42 days, but it is happening.

After the huge success with Rippedin42 I wanted to create a program following my passion of Strength & Power, this is my background as I started off in Martial Arts and my obsession with getting stronger and faster for Martial Arts turned into my obsession with Strength Training & Conditioning.

With Builtin42 we follow a 4 day a week strength training program and as well we do 2 classes at Heavyweights Training Center where are workouts are based on “Metabolic Resistance Training”.  Essentially a lot of our workouts are based around Strength Training Exercises that are designed to improve strength, aid in recovery, and improve fat loss.

As well sometimes we just like to do some cool sh*t and have FUN.

Well if you want to have fun with a workout pulling & Pushing a JEEP is FUN!

As well we add in some fun stuff like Sled Training, Sprints, Tire & Sledge & more.

If you are looking to spice up your training Get Ready for Builtin42.

Click LIKE if you liked this post.

So I figured a blog post on “Active Recovery Days” would help explain what I do and the concept behind it.

I don’t know about you but I am pretty much always sore or achy in some regard.  When I train hard I am always sore (especially my legs & glutes).  Soreness is somewhat normal but being totally raw and not able to move in my opinion isn’t a good thing.

I remember years ago when i was a competitive bodybuilder and powerlifter I would need 2 days after legs to pretty much do nothing.  After heavy squats the next day I would really hurt, the day after that was even worse.  So I somewhat accepted 2 day DOMS (Delayed Onset Muscle Soreness) as normal and part of training heavy.

The only issue with this type of soreness is it made my quality of life worse.  I would avoid going out, walking my dogs was out of the question, heck when i worked selling supplements out of my Heavyweights store it used to kill me to stand up and sit down 100 times a shift because my legs were THAT SORE.  It may sound part lazy but when you are REALLY sore it is not good.

My goal with my training and my life at the moment is to build lean muscle, get stronger, but also FEEL GOOD.

Feeling good is important to me, and it should be important to you.

So now after my hard strength training days I do one to two active recovery days a week, but i also use all these active recovery tools throughout the week.

So here was my yesterday for active recovery.

-> Soon as I get up a big glass of water with 15-20 of BCAA’s.

-> Some very light stretching and a medium warm shower to get blood flowing.

My workout at Heavyweights Training Center consisted of

-> SMR (Self Myofascial Release)

-> Mobility Drills

-> CNS Activation (Pogo’s & 1/2 drills)

-> Sled Training (all pushing yesterday no pulling) 10 lanes

-> More Soft Tissue Work post sled

-> Stretching

There is Active Recovery Day.

So what exactly is going on here to help recovery?

AM Recovery Shower

First thing is my shower.  When I shower for recovery day it’s only warm and not super hot.  A really warm shower will lead to feeling awesome, but IMO add more inflammation.  You will feel good doing it, but not so good a few hours later.  So I don’t over due the heat.

In the shower I will slightly stretch my hamstrings, lats, shoulders, arms, pretty much everything to just get my body moving.

After the shower I usually take a few more minutes of light movements and stretching again.

BCAA’s

Next up is BCAA’s.  Bottom line BCAA’s work wonders for recovery.  They are best used around your workout but I always take them on my active recovery days and I will even take them some mornings when I know I had a really hard workout the day before (Legs & back) big muscles to me usually mean more BCAA’s.

If you are not using BCAAs in your training you should be.  The benefits are huge for recovery and increasing lean muscle tissue.  At the moment I am using Xtend, Blox, I will be testing more BCAA’s and posting the results & reviews soon.

SMR (Self Myofascial Release) aka Foam Rolling

Foam Rolling and SMR are amazing.  If you are not foam rolling you are missing out and you should really be incorporating it ASAP into your training.

Foam rolling can help you prevent injuries OR help you recover from them.

You should always be doing all you can to PREVENT injuries, because once injured it is a lot harder to recover from an injury than prevent one.  Usually injury prevention doesn’t take a lot of time (Known as Pre-Hab) and can be done before most of your Strength training workouts.

Foam rolling only takes 8-20 minutes and it is essential.

Another term for SMR is “Poor Man’s Massage” as it is done with a foam roller, a lacrosse ball, broom stick and many other amazing toys.  (I personally use a Rumble roller, TP Therapy Ball & rolling stick”.

Sled Training

Sled training is fantastic for recovery & regeneration.

There is no eccentric phase with sled training, so there is less overall damage to the muscles which is a big deal when it comes to improving recovery.  Generally the Eccentric, the lowering portion of a lift causes most of the muscle soreness.  With sled training there is no eccentric therefore it generally doesn’t cause a lot of soreness.

Sled training especially sled pushing can really help stabilize and stretch muscles.  I find a low grip sled push amazing for stretching out my hamstrings and calves which has really helped my back pain a lot.

So the next time you are really sore and are thinking about doing nothing for the day try some of my active recovery tips and let me know how they help you.

Please hit the LIKE button if you enjoyed this post.

Thank you for any info Steve.”

Hey Steve

That’s a really great question.

When I first tore my bicep tendon it was not a fun experience and I was scared sh*tless,

I had very little pain and not much bruising, but I heard a big “ripppp”, loud enough that people thought it was my shorts that ripped.

It was not a nice sound.

It sounds to me that you have a muscle tear and not a tendon tear.  A muscle tear is usually more painful than a bicep tendon tear.

Depending on where you get the pain it can be tendon or muscle tear.

A doctor would be the best one to ask for the proper medical advice but here is what I know.

Usually if its by your forearm below your elbow it will be more of tendon tear.  This wont cause much pain, but bleeding can be very little (which I had) to severe (which my brother had when he tore his).

If in the centre of your bicep muscle it will be a muscle tear.

Up towards the shoulder it can be a tendon or muscle tear.  A muscle tear will give you more of a “burning” sensation, where as a tendon tear will give you more of a funny “Something popped” feeling.

How do I know?  From personal experience of course!

But in all seriousness, go see a doctor and get it checked out.  A MRI will let you know exactly what is going on.

Please keep me posted.

Here is a pic of my left arm after bicep surgery.

If you have any good bicep tear stories please share them. (Yes I am demented I know).

For the last month I have been doing a LOT of sled training.  Five days a week I have been doing sled training testing different types of training and my results have been simple awesome.

-> I have built more lean muscle (I haven’t done much “weight training” except Sled work.

-> My lower back injury is way less painful.  I think the stretching from the sled work and working the hamstrings/legs a lot more have given my lower back injury improved stability & mobility.

-> My appetite has been through the roof.

-> Overall recovery is up.

-> I have done NO Cardio except sled training.

So that is what has worked for me personally. Here are just some of the benefits of Sled Training

=> Increased work capacity

=> More strength for the weakest links in your physical chain

=> More fun and variety to your workout

=> Quicker recovery and healing from injury

=> A new and productive way to work the entire body in a short period of time

=> Endless Variety Of Workouts

I know that most Big Box Corporate gyms don’t have a Prowler or a Sled (which is why I love not training at a big box gym), but if you don’t have the luxury of having a Heavyweights Training Center nearby here is a way to get the benefits of Sled Training without a sled.

If you are looking to invest in a Sled for your training I suggest the Rogue Dog Sled from www.RogueFitnessEquipment.com.

This is the sled I use the most at my gym Heavyweights Training Center.

Let me say that again, I LOVE PUSH UPS!!

One thing we do at my gym Heavyweights Training Center is a LOT of Push Ups.  I think its one of the best upper body exercises period.

Another thing we do with all of our programs is daily challenges.  Every day we post random challenges for our programs so that throughout the day you can get little “mini workouts” in that take about a minute.  In doing this you get little Metabolic Spikes that help you burn fat, build muscle and overall just make you feel better.

With our programs at HWTC we always do Fitness Tests to see how many reps of an exercise we can do in 1, 2, 3 or 4 minutes.

This is a FANTASTIC way to test yourself both physically & mentally without always having to lift really heavy weights between 3-5 reps.

These little 1 minute challenges are also great for a little re-charge when you feel tired.

Here is my One Minute Push Up Test, I think I got 70 Push Ups.

Give it a try, take a video and post your results, I’d love to hear your numbers!

Getting OxyElite Pro in Canada is not easy because of Canadian Law.

To find out more about OxyElite Pro In Canada getting banned click HERE.

Not allowing OxyElite Pro In Canada!

I seriously don’t understand it and it makes NO SENSE to me whatsoever.  I am not allowed to sell Oxyelite pro in my Supplement Store Heavyweights Supplements, but it seems there are many other vendors who are selling it in Canada to Canadians.

More information on Oxyelite Pro in Canada at the end of this blog post.

What is Oxyelite Pro?

“It’s like Jack3d™ in a pill!”

Continue Reading To Discover The Specific Receptor That May Be Causing Bodyfat To “Automatically” Stick To You Like Crazy - Refusing To Let Go…

The Same Old BS

Since then, stimulant-based “thermogenics” have been all show and no go…

How many caffeine, green tea, synephrine and weak ass “thyroid-boosting” products can be released?

Who do they think they’re kidding when the write-up says “We’ve produced the most unique & effective thermogenic ever!”…

…Umm, no you haven’t, it’s the same as every other weak burner on the market…

Green Tea For A Six Pack?

Listen, green tea has MANY benefits…It’s an awesome antioxidant and is rightfully a staple in many intelligent lifters arsenals…

And, yes, some science suggests it boosts metabolism…but let’s be honest, it’s not gonna get you ripped…

My grandmother’s been drinking it every day for decades and I’m pretty sure she doesn’t have a six-pack…

And synephrine…don’t even get me started with that…

After establishing Recreate as a top-notch low-stim fat burner, we set out to develop a stim-based fat burner that, well, that supports fat loss!*

…I’m proud to say we’ve hit paydirt…

Introducing a burner coined the “Super Thermogenic™” by those familiar with its effectiveness…*

It’s called OxyELITE Pro™ & It’s absolutely unmatched!

Why Is The Last Place To Lose Fat, The First Place To Gain Fat?

It just doesn’t seem fair, but unfortunately it’s true…

Fat can stick to you like super glue and hang on for dear life…

So why does this happen?

Your BodyFat Held Hostage?

It’s called the Alpha-2 receptor – And, if getting ripped is your goal – it can be your absolute worst enemy…

If the Alpha-2 receptor wants you to store fat, you’re going to store fat…

The alpha-2 receptor is responsible for inhibiting lipolysis – which basically means it can allow the body to store fat AND prevent the body from burning it…

In other words, the Alpha-2 receptor can hold your fat hostage & refuse to let go!

When it’s activated, these areas can go into “lock-down” – storing fat like a bear preparing for hibernation…

Full-Fledged Thermogenesis

Luckily, this is where OxyELITE Pro™ shines…

By utilizing a compound that helps reduce the effectiveness the Alpha-2 receptor, we can use this to our advantage to torch fat quickly & efficiently when used in conjunction with a low-calorie diet and exercise program!*

Think of OxyELITE Pro™ as S.W.A.T – busting down doors and “freeing” your fat cells from their hostage situation…*

So sit back & strap on your seatbelt as this very well may be the most important info you’ve ever read on fat loss…

Rob’s Review on Oxyelite Pro

I LOVE OxyElite Pro.  I have to say I loved this product as I did Jack3d (Check my Jack3d review HERE).

I reccomend Oxyeliete pro big time, however be sure that IF this is your first fat burner to know that it is pretty strong.  I have used MANY fat burners and pre workouts over the last 15 years (comes with owning a Supplement store), and I don’t find this too bad.  I started with one capsule and I now take 2 at a time.

Use it for 6-8 weeks then take a 3-4 week break.

It really angers me that OxyElite Pro In Canada is banned, I mean really does our government not have bigger things to worry about than things like this?

Need more info on the main ingredient in Oxyelite Pro click HERE.

Where to get Oxyelite Pro In Canada?

Click HERE to get Oxyeliete pro from a Canadian Vendor shipped to your door.

Click HERE to get OxyElite pro in the USA for CHEAP.

I hope this helped you with information on OxyElite Pro In Canada.

While I was barely passing high school and not long after that failing out of University one thing I did was read a lot.  Not what I was suppose to be reading, but stuff I thought was fun and interesting.

Although I didn’t do well recalling what I was suppose to read I developed a love for reading so I will use this to post some of the cool stuff (well cool to me at least lol), that may benefit you in some way.

So I’ll show you mine and you show me yours (Your favorite reads that is…….)

Here is some of the Cool Sh*t I’m reading this week, tell me what your reading below I want to hear from you.

=> 5 Practical Ways To Change Your Life 

James Smith -> www.dieselsc.com/5-practical-ways-to-actually-change-your-life/

If you don’t read Smitty’s blog you are missing out.  The guy puts out so much quality info on training & life that you should make this a must read.  Smitty you are doing great things.

=> The Top 10 Weight Training Exercises For Building Muscle 

Jason Ferrugia -> http://jasonferruggia.com/weight-training-exercises/

Check out my blog post of my weekend training at Jay’s gym, The Renegade Gym.

=> Ten Tips To Spring Clean Your Mind

Charles Poliquin -> http://www.charlespoliquin.com/Lifestyle/StayHealthy/213/Ten_Tips_for_Spring_Cleaning_Your_Mind_.aspx

Charles got me started in Weight Training.  Before I read Poliquin’s stuff back in Muscle Media 2000 days I thought weight training was all about the wrong things. Charles enlightened me to actual strength training.

Next month I get to do his level 1 Bio-signature course and I am pumped.

=> Don’t Hire A Personal Trainer For Fat Loss

Adrian Crowe -> http://adriancrowe.wordpress.com/2012/04/17/dont-hire-a-personal-trainer-for-fat-loss-part1/

I am a huge fan of Adrian’s blog.  Go check it out and you will see why.  Keep it going Adrian.

=> Warrior Cardio -> http://www.amazon.com/

Martin Rooney –> I’m a Martin Rooney junkie. If you missed it read all the awesomeness HERE & HERE.

To see what Martin has to say about Rippedin42 (Watch me blush lol).

=> The Top 7 Constructive Ways To Look At Money

Greg Williamson -> www.gregwilliamson.ca/creating-the-big-life/top-7-constructive-ways-to-think-about-money/

Have you ever thought about your relationship with MONEY?  It’s a VERY VERY important thing.

That’s it for tonight, how about you? What are you reading?

At our Training For Warriors Level II Certification in Fair Lawn New Jersey Martin Rooney kept referencing to Gill Whelan & I and our success with our Rippedin42 transformations.

You know you have done big things when Martin Rooney knows about your program!

Here is what Martin Rooney had to say about Rippedin42.

Just how amazing is our Rippedin42 program?

Well I am trying to not sound totally conceited & arrogant but let me say it’s PRETTY DAMN AMAZING.

Here are our last Phase 1 results.

Our most recent Phase 1′s just lost almost 800 lbs. in just 42 days

Rippedin42 Phase 1 April 2012 Combined Weight Loss Almost 800 lbs.

Our next Rippedin42 Phase starts Saturday May 7th.

You can get more information for Rippedin42 in Newfoundland at www.Rippedin42Newfoundland.com

More information for Rippedin42 Online at www.Rippedin42.com

I know that we all have a tendency to do the same workouts day in day out.

We always use standard 45 lb bars, dumbells & machines, but change is GOOD and using a Sandbag is an amazing tool for training, especially if you are any type of Martial Artist doing arts like MMA, Brazilian Jiu Jitsu, Wrestling, Judo etc.

Even if you aren’t involved in any combat sports using a sandbag for your training can offer numerous benefits.

Benefits Of Sandbag Training

• Conditioning
• Strength
• Grip
• Low Cost
• Versatility
• Creativity In Training
• Core Strength
• Tendon & Ligament Strength

Sandbag Exercise Selection

Sandbags have a crazy wide variety of exercises that can be used.

Below are some of my favorites. Keep in mind there are hundreds of exercises you can do, and if you think about it the only limit is your imagination.  Who says you have to do the same lifts all the time.  Get creative, have fun and see what ones you enjoy personally.

Information On The Ultimate Sandbag

The Ultimate Sandbag is the first product of its kind, a sandbag designed to meet the demands of elite strength and conditioning programs. Sandbags have long been seen as the most challenging in odd object training, yet, sandbags have also been seen as messy, not versatile, and uncomfortable for many trainees.

The Ultimate Sandbag solves all these issues with two patent pending systems; the Ultimate Shell and Ultimate Filler Bags. The Ultimate Shell comes with seven handles as well as a nonabrasive material that allows trainees to grab onto the shell itself. This provides immense versatility and allows the coach/trainer to create progression exercises for client success.

The Ultimate Sandbag Shells are also unique having an interior lining to the shell to prevent any dust or sand from leaking from the shell unlike poorly made sandbags where sand can easily penetrate the material.

The second component to the Ultimate Sandbag program is the patent pending Filler Bags. The Filler Bags actually hold the sand and allow for clean and easy removal of weight without the unwanted mess of sand or dust. The dimensions of the filler bags allow for progressive loading while not compromising the integrity of the filler bag. A properly loaded filler bag will allow shifting of the sand, one of the key components in proper sandbag training.

The Advanced Shell measures 27”L x 13”W and is the heaviest Ultimate Sandbag and best for Strongman training. Developed for those serious sandbag training athletes and fitness enthusiasts that like to lift heavy sandbags overhead and perform strongman-like feats, this is the perfect package! The Advanced shell can work with as little as 80 pounds up to approximately 180 lbs.

This package comes with large Advanced Shell bag and three Large Filler Bags (loadable from 20-40 lbs). Includes FREE DVD. Sand NOT included.

Perfect for:

• Wrestling Training
• BJJ/MMA
• Strong Man Type Lifts; Stones, Log Lifts, and Heavy Carries
• Odd Object Training
• Barbell Type Complex Lifts

For More Information On The Ultimate Sandbag Click HERE to go to their Website.

For one of the BEST Training Programs on Sandbag Training Check out Bags, Bells & BodyWeight by Travis Stoetzel.

But first let me be very clear about something.

I HATE BORING CARDIO.

Let me stress just how much… I HATE BORING CARDIO.

The thought of spending an hour on a treadmill of ellipitical in a gym watching TV, I would rather put forks in my eyes, and I am sure I am not alone.

But what if I told you that most of your “cardio” workouts could be done in under 20 minutes.

What if I told you that you didn’t need expensive treadmills, ellpictals and other fancy “Cardio” Machines.

Warrior Cardio Homework In New York

What if I told you that the ONLY thing you need to get in the best shape of your life is Your Body & A copy of Warrior Cardio.

I have a couple of quick questions for you.

1. Would you like to lose fat FAST?

2. Would you like to be more explosive, strong & agile?

3. Would you like to be lean & muscular and be built like a MMA Athlete or sprinter.

4. Would you like to do ALL Of this in under 1 hour a day, 4 days a week (That’s a whopping 4 hours a week).

Well hopefully I caught your attention because with Martin Rooney’s Warrior Cardio you get exactly ALL that and more.

How much do I believe in Martin Rooney & his Training For Warriors System?  Well I only trained with Martin 4 times in the last year alone (2 Training For Warriors Certifications, & 2 Perform Better Seminars).

I just finished his level II Training For Warriors Certification on Strength & Sprinting (Which sold out before it even went online).  Martin’s Level I TFW Certification was all on Metabolic Circuits and Conditioning.

Training For Warriors Level II

How amazing was this info from Martin?  Well let me put it this way, I came home 1 week out from the start of our Rippedin42 Phase 1 program and I had to REDO the whole Metabolic Portion of our Rippedin42 program.  Our program was already awesome, but I KNEW it could be better, much better, so I had to do it.

So Gill & I revamped the Metabolic Training Portion of our program here is what we did.

We CUT BACK the training time for our workouts.

We increased the INTENSITY of our Metabolic Circuits

We cut back the overall time our clients spent training.

We followed EVERYTHING Martin Rooney told us to do in Training For Warriors Level 1.

We implemented everything we could from the Warrior Cardio Book.

The results => Our Phase 1 Rippedin42 Clients lost over 800 lbs. in just 42 days (up about 30% from every other group we have done).

Everything we did in Rippedin42 Phase we improved came from Training For Warriors & Warrior Cardio.

On a personal level Gill & I last year trained hard for our photo shoot as soon as we got back from Level 1 TWF.  We had 3 weeks to kick it in high gear.  We followed Martin’s Metabolic Plan and the results, well, were awesome.

Gill & I did NO STEADY STATE CARDIO.

We trained 4 days a week.

Our Cardio consisted of Hurricanes, Sprinting, & Sled Work.

We did Weights 3 days a week.

We ate clean following the Rippedin42 meal plan.

The results…..well they were pretty good

Considering I am almost 40 with some serious injuries I got in the best shape of my life using the Traiing For Warriors Principles & the cardio/metabolic training from Warrior Cardio.

Warrior Cardio & MMA/BJJ

I am a student of the Martial Arts.  It’s where I got my start in training when I was 7 years old and I never looked back.

I started with Kenpo Karate at 7, then as a teen I joined Chito Ryu Karate.  Once I hit high school I joined WTF Tae Kwon Do (and got my 1st dan Black Belt).  After Tae Kwon Do I started doing Boxing, MMA & BJJ.  I have always been an avid student and lover of the Martial Arts.  But there was one thing I HATED, and that was the “Conditioning” aspect of Martial Arts (Especially MMA).

The thought of going into a class and having my body destroyed over and over and over just took it’s toll on me and I realized I could no longer do this to my body.  As much as I loved MMA & Martial Arts type conditioning my “Old & Busted” body just couldn’t take it anymore.  Thankfully now after training with Martin Rooney & Warrior Cardio I see the mistakes I made and have learned a SMARTER Healthier way to revamp my MMA/Martial Arts conditioning.  Which does not involve long intense beat down sessions.

Martin's Student Jim Miller (Future UFC Champion)

If you are a Martial Artist, Wreslter, BJJ Student, or ANY type of Martial Arts instructor You NEED WARRIOR Cardio.  You will be a better, faster, healthier version of yourself with smarter training that obviously works (As I write this in less than a week Martin Rooney’s Student Jim Miller fights for the UFC 155 lb. Championship).

No matter where you are right now Warrior Cardio can ENLIGHTEN You & Help you become healthier & leaner.

It doesn’t matter if you are a mom of two (IE my Header Trainer Gill Whelan), if you are a competitive martial artist, if you are a busy business owner (Like me), no matter what you are doing the principles & programs in Warrior Cardio will change your life.

You have MY PROMISE that this book will be one of the best INVESTMENTS you can make.

Martin Rooney has changed my life, he has changed countless life’s of my Heavyweights Training Center clients and now with Warrior Cardio you can see that this is more than HYPE.  It works.

Warrior Cardio goes live on Amazon.com TODAY and I HIGHLY SUGGEST you get a copy, read it, implement it, and in no time you will be a happier, leaner, faster, BETTER HAPPIER Version of you. Not too bad for a whopping $20 (And this is a PHYSICAL Book, not a .pdf).

Rob King & Martin Rooney

More info => Check Warrior Cardio on Amazon.com now

Martin Rooney is the creator of Training For Warriors System.

He has 4 Top Selling Fitness Books On Amazon.com.

He is one of the most awesome, coolest down to earth guys you can ever meet and I am proud to call him my coach & friend.

Click => Warrior Cardio: The Revolutionary Metabolic Training System for Burning Fat, Building Muscle, and Getting Fit

Please hit the LIKE button if you enjoyed this post.