Thick Forearms and Biceps

I weighed 216 pounds this am.  Yesterday, I had three protein drinks, each consisting of 16 oz. water, 25 grams Whey Isolate, 25 grams of Soy Isolate protein, 2 grams creatine, and 40 grams of waxy maize, the total of which is 360 calories.  I had the first drink after my morning workout, the second an hour later with a piece of brownie cake, the third about 4 pm.  I had a bowl of cereal before bed.  I had good energy and felt good yesterday.  Woke up feeling good and had a good workout this morning.  I carried the 18 pound red ball for 34 minutes.  Part of that time I did 3 sets of seven reps of the press with each hand as I walked along.

I was able to do three sets of 7 reps each arm of the one arm curl as I walked along, first one hand then the other.  I have not been able to curl the ball as shown until recently.  Notice the top picture showing how spread out my fingers are to even hold the ball.   The palm down portion of the rep makes the ball hard to hold onto as I go from palm down at the bottom to palm up at the top of the rep.  I then lower the ball back down to a straight arm position, which is also tough to grip!

                                    I enjoy doing this kind of workout.  Photographs by Celia.

The thick forearms and biceps development of Joseph at a wt of 200 pounds at 6' 4" immediately after power cleans using the Tyler Grips.

Tim Tyler
  
www.TylerMethod.com
www.TylerGrip.com
www.twitter.com/TylerGrip
ttyler@tylergrip.com

5 Minute Workout

I weighed 220# this morning.  The dumbbells weigh 15# each and are equipped with Tyler Grips.  I plan on a 5 minute workout using this equipment.  I start the dbs in a reverse curl, palm down grip.  The palm down start position is necessary.

 As the db goes up I rotate from a palm down to a palm up position.  Palm down the biceps are stretched, palm up they contract.  I flex the biceps at the top position before starting back down.

             The next exercise is the dumbbell press, up and down with a moderate tempo.

 Next exercise is db standing laterals; shown is the top position, I pause a moment at the top before going back down.

  Midway up on hammer curls.  This is a good shot of the grips forcing my hands open thereby making the exercise very demanding.

At top of the rep I pause and squeeze before controlling the downward portion of the rep.

The bottom of the squat, the dbs in my hands push me down to go to the absolute bottom of the rep.  At the bottom I will pause and let the gravity keep pushing me down as the muscles loosen under the db.  I then stand straight up, rest a few moments and go back down.

Next exercise is db stiff legged dead lift.  I do the exercise slowly, pausing at the bottom of the rep.

 The next exercise is the dumbbell rows, shown is the start and the finished position.  I squeeze my shoulders at the top of the rep.

 I was able to get a good stretching and strength workout in 5 minutes.  I was very pumped at the end.  Photographs by Celia.

Tim Tyler

www.TylerMethod.com
www.TylerGrip.com
www.twitter.com/TylerGrip
ttyler@tylergrip.com

Never Ending Process

Weighed 220 pounds this morning.  We have a Power Tower, the top photograph is of me in a pull-up position, the bottom a pushup position.  The Tyler Grips work the grip extremely hard while keeping the load in a ergonomic position.

 The above 3 photographs are of me doing the farmers walk with 55 pound dbs w/tg.  I was able to go 50 seconds before my grip failed.  What I have done is to select good exercises and put them in a rotation and keep a log as to what I actually do.  The purpose of this is to make sure I am not neglecting any exercise in the rotation.  The rotation starts on Monday and ends on Saturday.

For example, on Monday I carried the 18# red ball for 90 minutes.  Most of the time I carried the ball at shoulder level, first one hand then the other as I walked along.  This is a great stamina builder and builds strength and size in the wrist and fingers, biceps, triceps, lats, traps, legs calves, ect.  What has enabled me to progress this far is that I am extremely consistent in both my training and diet.  By diet I mean one, or most days, 2 large protein drinks, using 40 grams soy isolate w/34 grams fructose, 50 grams of whey isolate, 40 grams of waxy maize, and 20 grams of Muscle milk to give it flavor.  Mix with 20 oz of orange juice/water mixture,  two raw eggs, and a banana.  I blend that up, drink it down, and try for another protein drink later.  The drink above has a 1000 calories.  I drink that on an empty stomach after my walk.  The 2nd drink I try to get in about an hour before bed, I use milk instead of orange juice.  I will do a few minutes of resistance training in the afternoon.  The extra clean protein and carb mixture gives me more energy to train while allowing me to recover from workout to workout.

The feet, ankles, and calves are worked extremely hard by all the walking and the carrying I do.

I am thankful to God that he has given me this opportunity.  It is a never ending process that rewards consistent effort.  Photographs by Celia.

Tim Tyler
 
www.TylerMethod.com
www.TylerGrip.com
www.twitter.com/TylerGrip
ttyler@tylergrip.com

Secret to Success

The series of photographs show Joseph finishing one set of power clean from the hang.  Joseph is using Tyler Grips on the 110 pound barbell.  The was able to do 25 repetitions the first set and 15 repetitions on the second set.

Joseph is 6' 4" and weighs a fat free 190 pounds.  Joseph's secret to success is he is consistent to his training plan and his diet plan and has been for years.

Tim Tyler
www.TylerMethod.com
www.TylerGrip.com
www.twitter.com/TylerGrip
ttyler@tylergrip.com

Meal Timing

Weighed 212 pounds this am.  The torso fat is the last to go.  We see the fat on the outside and don't realize fat is deposited under the muscle along side the internal organs.  Diet is essential to bring down body fat levels but can only do so much.  All the walking and carrying I have done has done it's job in working off the excess.  Think of the core as a hinge that stabilizes and moves the upper and lower body as it moves through space.  The walking and carrying works the core throughly.

Meal timing is the single most important consideration in my daily effort to gain muscle and lose fat.

I will train before eating.  Later in the day I will drink a protein drink as my first meal of the day and drink another as my last meal of the day.  The regular food goes between the protein drinks.  I eat much less meat, but include several red meal meals during the week.

Over time, by gradually upping the amount of resistant exercise I can tolerate I have continued to lose fat and be in better condition.  I train most days about 1 hour.  Photographs by Celia.

Tim Tyler

www.TylerMethod.com
www.TylerGrip.com
www.twitter.com/TylerGrip
ttyler@tylergrip.com

Day 1

Day 1.  Weighed 211 pounds this am.  At noon I had a protein/carbohydrate drink consisting of 40 grams of whey isolate protein powder, 40 grams of soy isolate, 40 grams of maltodextrin, a long chain carbohydrate powder, and 2 grams of creatine, total calories 480.  I intended to train in an hour, this is an example of meal timing to train harder and recover faster.  I mix this with water and made the 16 oz of drink at the bottom right.  I gulp that down.  It has a mild vanilla sweetness to it.  Total time, under a minute.

 My plan is to work really hard at my diet and training for the next 30 days and document exactly what I did.

At 1 pm I carried the 18 pound ball shown for 51 minutes, changing the ball from hand to hand every couple of minutes as I walk along, which was 31 minutes of the walk.  The other 20 minutes I carried the ball on my head with no hands.  I remember when I made the 18 ball about 4 years ago it took me 6 months to balance the ball on my head for 5 minutes.  The neck and the forearms can withstand and benefit from a lot of work.

At 4:30 pm I ate 500 calories of chocolate candy.  A few minutes later I hung for 1 minute by the clock.

Rested 30 seconds then got in the dip position and held for exactly 1 minute.

  Rested 30 seconds and got in incline pushup position and held for 1 minute, note on the dip and pushups I am using the Tyler Grips which puts the bar into a perfect ergonomic position.  I have healthy, strong connective tissue, muscle mass, and great flexibility doing these kind of holds for time.  I am 62 years old and have no pain, which is a gift from God, but I have trained since age 14 years.  Anyone, with consistent, well directed training, diet, and rest will drastically benefit over time.  I started paying taxes the same year I started training.   

 Rested 30 seconds and did leverage squats for 1 minute, doing 14 reps.  Earlier I cleaned the 100 pound barbell equipped with Tyler Grips and held the barbell in the clean position for 1 minute, which is hard.  I plan to have another protein drink before bed.  In a while I will eat my main daily meal, my estimated calories will be around 3000 for the day and most of it late in the day.  Photographs by Celia.

Tim Tyler

www.TylerMethod.com 

www.TylerGrip.com 

www.twitter.com/TylerGrip 

ttyler@tylergrip.com