‘I gained 3 pounds muscle but it looks like 12?’ [pic]

It can take years to BECOME big and jacked …

… but LOOKING big and jacked is a different story.

Like bodybuilding, it’s all about the illusion – the appearance of being more big and muscular than you actually are.

This is what you have to do if you want to gain 2 or 3 pounds of muscle, but make it look like you’ve gained 12 or 15.

Here are the big 5 muscle groups you want to focus on, if maximum gainz in minimum time are your priority:

#

1 – Shoulders

Shoulders can make or break your physique.

If you have narrow shoulders, even with a big chest and arms, you won’t look impressive.

On the other hand, you could probably have minimal muscle mass on your biceps and pecs, but if your shoulders are round and full, your physique seems more asthetic.

2 – Traps

Having mountainous traps that pop through your shirt is badass and makes you look 10x more alpha than the shredded pencil neck dude flexing his abs.

3 – Upper chest

This is what makes your physique stand out at the beach, when you have your shirt off. There is a BIG difference when you really focus on developing the upper chest, and focus on exercises that hit this area.

4 – Lats

The wider your upper body, the smaller your waist appears … and this is where big lats come in.

You’ll looked jacked when you walk in the room, but ALSO when you’re leaving – because you’ll evenly develop the front and the back of the body.

5 – Quads

If you develop the first four but neglect this one, you’ll become the laughing stock of the gym (and the beach).

It is also part of building a balanced physique. Larger legs make your waist look smaller too, and make you look more balanced all over.

#

Now you know what areas of the body to focus on for maximum visual impact.

Check out Hollywood X for a full training system designed to help you look as big and muscular as possible in the shortest amount of time:

http://bit.ly/foresthollywoodx3

Train hard, talk soon –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

0 comments

Hurricane Harvey Relief – Forest Vance and Friends

Hurricane Harvey has devastated Houston and posed a major threat to surrounding areas.

Millions have been affected by the storm, and the recovery efforts will cost billions and take years.

Just one of many heart-breaking stories – this morning, a shivering toddler clinging to the body of her drowned mother was rescued in a rain-swollen canal in Southeast Texas, after the woman tried to carry her child to safety from Harvey’s floods:

http://www.fox10phoenix.com/news/us-world-news/277405365-story

So I am rallying with my fitness expert friends to contribute, and help how we can in this time of crisis.

We are getting together a bundle of training programs – from kettlebell workout plans to bodyweight training products and more …

We are going to put up the entire bundle at a special price …

YOU get a great deal on some awesome new training materials …

And 100% of the proceeds will go towards the Hurricane Harvey Relief effort.

Stay tuned, we are working to get this organized and live as soon as we can to start rallying and contributing, together, to the cause!

– Forest Vance
ForestVance.com

PS – If you would like to donate now, you can use the button below. I will personally send you a copy of the bundle as soon as it’s ready:

Forest Vance and Friends – Hurricane Harvey Relief

0 comments

“Hollywood X” workout (print this off)

The strategy behind Hollywood X is to build the “Hollywood 5” muscles.

Making these muscles a priority in your training program will make it look like you’ve gained 10-15 lbs of muscle, even if you’ve only gained 2-3 lbs.

THIS is how Zac Efron got jacked for Baywatch, and how Chris Hemsworth got jacked for his role in Thor.

The strategy we use to build these muscles is the latest science of High Frequency Training.  The science specifically states that if you want to build a body part quicker, you’ll need to train it more often.

Basically the OPPOSITE of how most people have trained to build muscle for the last 40 years!

ALSO – and this IS based on research – there are certain exercises that will sculpt your body in all the right places.

For example, when you build your chest, the goal is to focus on the upper chest.  This creates the illusion of a bigger and wider chest.

Knowing this fact, a flat barbell bench press isn’t going to be your best chest builder.  You’ll need to use more “unique” exercises.

Finally, the research also shows that each body part has a certain rep range and rest period in which it responds best to growth.

Each muscle group is a mixture of Slow Twitch and Fast Twitch muscle fibers.  Some muscle groups are fast twitch dominant, some are slow twitch dominant, and some are in between.

Hollywood X takes all of this cutting edge science and research and bundles it into one of the most effective training programs you’ll ever try.

Keeping ALL of this in mind, here’s a sample workout from Hollywood X:

1 – Push Press – 3×6; 3 mins rest between sets
2 – Weighted Pull Ups – 3×6-8; 3 mins rest between sets
3 – Incline DB Press – 4×6; 3 mins rest between sets
4 – Lateral Raise – 3×6-8; 2 mins rest between sets
5 – Front Squat – 4×6; 3 mins rest between sets
6 – Barbell Curl – 2×6-8; 1-2 mins rest between sets
7 – Skull Crushers – 2×6-8; 1-2 mins rest between sets

Note: Superset the Barbell Curl with Skull Crushers.  All other exercises are to be done via straight sets.

The workout above is Workout 1, Week 1, Phase 3 from the 3-Day per week Hollywood X workout schedule.

As you can see, the goal of the first 5 exercises is to build the “Hollywood 5” (minus the traps, as we are training them on other days).

The last 2 exercises are designed to build up your arms (as big arms are 2nd most important to the “Hollywood 5”).

The workout may seem simple on paper, and it is, but the whole purpose of Hollywood X is to use the latest science to build a body like a celebrity while STILL HAVING A LIFE.

This means you’ll only train 3 times per week and build an incredible body, using a simple program that is based on science, and works.

Give this workout a try when you go to the gym today, and if you love it, come back and grab Hollywood X on sale here:

=> http://bit.ly/foresthollywoodx

The sale ends Friday at midnight, so don’t miss out on building a body like a superhero.

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

0 comments

14 Minute Treadmill + DB Complex Conditioning Workout

I have been in NYC with my Unchained Mastermind group for the last couple of days.

It is exciting to see all the progress MM members are making in the last few months since we met last in Vegas!

We also have been having some fun, and enjoying the city a bit – check out this pic from our sunset sail around Manhattan last night:

IMG_4174

I am doing what I can to keep my own personal workouts going too. What I always do is hit quick workouts early in the mornings before the day gets going, when I am travelling.

Here is what I did this AM – it’s a great one to get in next time YOU are travelling, or even at home or any other time you want a quick, effective, overall total body workout.

It took me just under 14 minutes to get through – can you beat my time?!?

#

14 Minute Treadmill + DB Complex Conditioning Workout

As fast as possible:

– 800m Treadmill Run
– DB Bear Complex (5 DB deadlifts + 5 DB hang power cleans + 5 DB squat to overhead press)
– 600m Treadmill Run
– 5 DB Bear Complex
– 400m Treadmill Run
– 5 DB Bear Complex
– 200m Treadmill Run
– 5 DB Bear Complex

#

I actually got the idea for this workout from a program in the Freedom Fitness Bundle.

I mentioned it yesterday, but I don’t think I really did it justice.

It is a HUGE bundle of products that you can get at an incredible deal this weekend.

Here is a short list of what’s inlcuded:

– 8 Complete Bodyweight programs – $231.84 total value
– 7 Complete Endurance/Cardio/HIIT programs -$269.95 total value
– 7 Complete Express/Quick/Home Workout program – $289.88 total value
– 7 Complete Flexibility/Mobility/Rehab programs – $350.99 total value
– 7 Complete programs For Men – $207.99 total value
– 7 Complete programs For Women – $271.85 total value
– 7 Complete programs for Weight Loss – $228.95 total value
– 7 Bonus Physical products – $167.20 total value

For $47.

It is truly a can’t – miss offer if you are a workout fanatic or even fitness pro who likes lots of new workout ideas.

Get it at the link below:

http://bit.ly/freedomfitnessbundle

I am back to Masterminding – train hard, talk soon! –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS – Here is a very detailed PDF report on the Dumbbell Bear Complex:

http://library.crossfit.com/free/pdf/58_07_Dumbbell_Bear.pdf

0 comments

What Size Kettlebell to Use [video]

One of the biggest questions I am getting from folks as we head into our KB STRONG – 6 week intensive is, “What Size Kettlebell to Use?”

I break it down for you in today’s video.

Check it out:

What Size Kettlebell to Use

Hope that helped.

If you are interested in our KB STRONG Challenge, I have also copied details below.

Thanks, keep training hard! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

#

[details on] KB STRONG – 6 week intensive – starts Monday, August 28th!

– 6 weeks / 42 days
– Focus is getting you STRONGER – so that you can transform your body and reach your training goals!
– You need at least two KBs – probably a 8k or 12k and 16k or 20k for women, 12k or 16k and 20k or 24k for men – as well as access to a pull up bar or suspension trainer
– I am working with you as your coach every step of the way
– We do a Challenge workout at the beginning and end of the program to measure your progress
– You will also take weight, measurements and self pics before and after the Challenge to track your progress
– You get a detailed workout plan to follow at the beginning of each week from me – includes written instructions for every aspect of each workout, as well as links to video descriptions of each exercise
– You get a meal plan to follow throughout the program that tells you exactly how and what to eat, so that you can get the best results
– I will hold you accountable via our private FB group where you will check in after every workout
– You can post videos to the group of you doing any of the KB exercises and I will give you tips to improve your form
– On completion you get 18 weeks of bonus Kettlebell workouts from me to keep the GAINZ going for the rest of 2017 and beyond

Again it is highly interactive and a small group (limited to 20).

Cost is $97.

Apply using the link below:

=> Kettlebell STRONG Challenge

0 comments

[video] Kettlebell Exercises for Abs – the Rack Squat

++The Kettlebell STRONG – 6 Week Intensive is LIVE – we are accepting applications for the next 48 hours. Info and link at the bottom of this message. ++

#

Kettlebell Exercises for Abs – the Rack Squat

#

The Rack Squat is a nice variation on the standard kettlebell squat, and a great way to bring the abs and other core stabilizer muscles into play.

The easiest way to get the KB into starting position is to “cheat” curl it up. Get the weight between the feet, like you are going to deadlift it. Grab the horn of the ‘bell with the hand on the side you’ll be holding the weight during your squat. The other hand goes on top of that hand, and assists to bring it up to the rack.

If you are comfortable and confident with your technique, you can also clean the KB to the shoulder to get to starting position.

In the rack position, make sure you have three points of contact. 1) the forearm 2) the upper arm and 3) the thumb touching the collar bone. (Point #3 is more of a self check – you do not need to have your thumb touching the collar bone the whole time. Watch the video to see what I mean.)

Remember when you are doing this move that the whole point is to STAY SQUARE. Do not let your shoulders rotate, or the KB drop to one side, at any time. This will really activate the abs and all of the other core stabilizer muscles we are trying to bring into play.

When finished with the desired number of reps, return the KB to the ground in the same way you picked it up.

#

KETTLEBELL STRONG is a 6 week, small group, online coaching program where the focus is getting STRONG with kettlebell training … so that you can get stronger and make faster progress towards your fitness goals.

You’ll work with me throughout the program.

We’ll start with some baseline fitness testing.

You’ll then get a very specific plan to follow for the 6 weeks.

You will be required to check in regularly via email and/or the private FB group.

You’ll have the ability to post videos of yourself doing the kettlebell movements for form review throughout the program.

We’ll finish with testing again at the end of the six weeks to see how you have progressed!

You’ll also get a copy of my “Kettlebell Training Basics” package – 12 to 18 additional weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over (these will be delivered on completion of the program).

Interested? Apply using the link below.

I personally review each and every application, and do not accept everyone who applies. I only want to work with people who are motivated, driven, and 100% committed to succeed.

=> “Kettlebell Strong” 6 Week Intensive – apply now

Look forward to working with you!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

0 comments

“Kettlebell Strong” – 6 Week Intensive

Flash forward, 6 weeks from now.

October 1st, 2017.

You are a LEANER, MEANER, and STRONGER version of yourself.

You know that with focus, accoutability, and the right program, you can make a LOT of progress in 6 weeks.

… that’s why, by popular demand, the KETTLEBELL STRONG intensive is BACK!

… and starting NOW – for the next 72 hours – I am accepting applications for the program.

KETTLEBELL STRONG is a 6 week, small group, online coaching program where the focus is getting STRONG with kettlebell training … so that you can get stronger and make faster progress towards your fitness goals.

You’ll work with me throughout the program.

We’ll start with some baseline fitness testing.

You’ll then get a very specific plan to follow for the 6 weeks.

You will be required to check in regularly via email and/or the private FB group.

You’ll have the ability to post videos of yourself doing the kettlebell movements for form review throughout the program.

We’ll finish with testing again at the end of the six weeks to see how you have progressed!

You’ll also get a copy of my “Kettlebell Training Basics” package – 12 to 18 additional weeks of kettlebell workouts – so that you will have workouts to use moving forward after the initial six week training is over (these will be delivered on completion of the program).

Interested? Apply using the link below.

I personally review each and every application, and do not accept everyone who applies. I only want to work with people who are motivated, driven, and 100% committed to succeed.

=> “Kettlebell Strong” 6 Week Intensive – apply now

Look forward to working with you!

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
ForestVance.com

0 comments

best multi to take

IMG_4057

For YEARS, I took Flintstone’s Gummies Multiviamins.

It’s true!

I read that it was good to do on forum thread – great place to get your advice, right?!? – and just kept doing it as habit without thinking.

Finally as I got a bit older … and health, energy, and optimum function becomes the priority … I do a bit more research for myself … and it turns out that I could be taking a higher-quality, more appropriate multi vitamin for my needs and goals :)

Previnex is the one I take now. There is a WORLD of different in the quality – and the results.

I feel overall an increased energy level and decrease in the amount I get sick, among other things.

Check out the product at the link below:

http://bit.ly/previnexmulti

And use the code “FitnessMonster” at check out for 15% off your first order.

Thanks, let me know if you pick this up, and how it works for you –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

PS – Previnex has some other top-quality supplements as well, including:

Meal Replacement
Joint Health
Omega 3′s
Digestive Health

They are all top quality and get my stamp of approval.

And your 15% off code will work on your first order with any of their products!

Use the link below:

http://bit.ly/previnexfv

PPS – Maybe the most unique and coolest thing Previnex is doing is their Get Health, Give Health™ Program:

Through our the Previnex Get Health, Give Health™ Program, you’re helping to make a meaningful difference in a child’s life.

For every order, we donate a bottle of children’s vitamins to the most at-risk, in-need children around the world!

17,000 children worldwide die from malnutrition every day. As many as 7,700 die each day from vitamin deficiencies, not starvation.

This is unacceptable, largely preventable, and a crisis that should not exist in our society.

By providing a children’s vitamin to the most at-risk and in-need children, we can do our part to eradicate this horrible issue and the suffering that goes along with it.

At Previnex, we’re committed to making an impact on everyone we serve: from customers, to the most at-risk children around the world. Our goal is to help maximize human potential, fight this horrible injustice, and promote human flourishing. At our healthiest, we’re able to make our greatest impact, and we believe in using our business and resources to promote human flourishing on all levels, especially for the most vulnerable children around the world.

http://bit.ly/previnexfv

0 comments

KB workout in the park

Today’s session is great “minimalist” – style workout you can in the park, on a nice day.

Grab your KB, find a bar to hang from and do your leg raises, and you’re ready to rock!

Let’s do this – I’ll coach you through it:

#

WARM UP

Let’s get the hips and shoulders warmed up to get to ready to rock.

Do this:

– 15 easy bodyweight squats – get low, hold the bottom position on each rep for a second or two
– :20 plank hold from the forarms
– 8 wall slides (Face away from a wall. Back up to it and “stick em up” – your heels, butt, shoulders, and back of the head should be touching the wall. Slowly slide your hands from up and down the wall, keeping all the mentioned points of contact as well as the elbows and hands the whole time.)
– 8 easy alternating reverse lunges per leg
– 8 easy push ups
– 8 wall slides again

#

SKILL WORK

BEFORE you do the main workout, I want you do 1) review form for the movements – watch the videos below, and 2) do two PRACTICE rounds, 5 reps of each exercise, and work on your form.

kettlebell swings

push ups

hanging leg raises

#

WORK OUT

As fast as possible, do:

– 10 KB swings (recommended weights = 24k – men, 16k – women)
– 10 push ups
– 10 hanging leg raises
– 15 KB swings (recommended weights = 24k – men, 16k – women)
– 15 push ups
– 15 hanging leg raises
– 20 KB swings (recommended weights = 24k – men, 16k – women)
– 20 push ups
– 20 hanging leg raises
– 25 KB swings (recommended weights = 24k – men, 16k – women)
– 25 push ups
– 25 hanging leg raises
– 20 KB swings (recommended weights = 24k – men, 16k – women)
– 20 push ups
– 20 hanging leg raises
– 15 KB swings (recommended weights = 24k – men, 16k – women)
– 15 push ups
– 15 hanging leg raises
– 10 KB swings (recommended weights = 24k – men, 16k – women)
– 10 push ups
– 10 hanging leg raises

#

If you liked this workout, check out my full 12 week “no gym” training plan:

No Gym? No Excuse! (on sale this week)

… and keep training hard! –

– Forest Vance
Master of Science, Human Movement
Certified Kettlebell Instructor
Certified Progressive Calisthenics Instructor
ForestVance.com

PS – You are going to LOVE No Gym? No Excuse!

0 comments

3 ways to get GAINZ – no gym required

farmer walks

You DO NOT need a gym membership to get in shape.

This is what the mainstream thinking, driven by corporate profits, wants you to believe … but it just isn’t true.

However, if you’ve tried getting into shape on your own before, and it hasn’t worked out as you’d hoped, it’s probably not your fault.

Strangely, it’s not due to a LACK of information … but probably TOO MUCH.

Because there is SO much info on working out and dieting out there, it’s hard to know what to believe!

But the truth is, focus on the basics, as well as consistency and determination, will ALWAYS get results.

Where you are training, what equipment you are using, etc – really doesn’t matter, if you know what you’re doing.

Here are 3 ways you can get your GAINZ – no gym required:

1 – Bodyweight Workouts

You can do bodyweight workouts like this one ANYWHERE, using nothing but your own body as your gym:

15 bodyweight squats
10 push ups
5 burpees

5 rounds for time

=> Get a full 12 weeks of “no gym” workouts here

2 – Hill Sprints

Hill sprints are safer than standard sprints, they improve your running form, and they are amazing for burning a ton of fat in a short amount of time.

Jim Wendler has talked about his goal of working up to the number of carries a running back would want in a football game – and I LOVE this idea.

So you’re doing a minimum of 20, and working up from there.

Also check out my book No Gym? No Excuse! for more specifics, and for different hill / interval sprinting workouts that you can do anywhere:

=> No Gym? No Excuse!

3 – Kettlebell Workouts

There is a park in our neighborhood where we take our kids regularly.

I have made friends with several of the parents of the other kids who go there.

Recently, I’m chatting with one of the dads. He knows that I am a personal trainer, and he starts asking me about what workouts he should do to lose some body fat, gain some muscle, and get into shape.

He says that he REALLY wants to get into better shape, but he has limited available time, space, and training equipment to work with.

I got to thinking, kettlebell training would be PERFECT for him.

Because he could use get a kettlebell or two, train in his garage or back yard, spend no more than 90 minutes per WEEK – and get killer results.

Click here to see my full 12 week kettlebell / bodyweight – based program.

There you have it. 3 ways to get GAINZ – no gym required.

You don’t need fancy equipment to get results, just hard work and determination.

Get started today!

– Forest Vance
Master of Science, Human Movement
Certifed Kettlebell Instructor
Certified Progressive Calisthenics Instructor
ForestVance.com

PS – Pick up a copy of No Gym? No Excuse! for a full 12 week kettlebell / bodyweight – based program – it’s on sale now:

=> No Gym? No Excuse!

PPS – Posted this yesterday on the Kettlebell Basics Facebook page, not sure if you saw it:

I am not a big “supplement guy”. But with an increasingly aching joints from decades of competitive sports and heavy lifting, lately I have been more open minded to trying things that might help.

http://bit.ly/previnexjointhealth – use code “FitnessMonster” for 15% off

I have been taking this Joint Health Plus supplement from Previnex for the last 6 weeks or so, I think it has made a real difference. My knees and shoulders feel significantly better, I am in the middle of prepping for a Spartan race in early October, and now is the time when traditionally the hard training starts to catch up with me.

If you have achy joints and are open-minded, give this a try. It’s certainly worth ordering a bottle to see if it works for you.

Get 15% when you click the link below to order and use the coupon code “FitnessMonster”:

http://bit.ly/previnexjointhealth

0 comments