Hi John, I believe jumping rope should be pretty good for helping you increase your vertical jump as it brings into play all the same muscles. You may also want to try my killer leg workout

hello, Sam thank you for your workout, but is there a type of workout here that I can increase my vertical jump? thanks alot !

Hi Phil: The channing Tatum workout routine will be pretty close to what I would suggest for someone wanting to aim for Cam’s workout, but I will add that to my list of articles to write up as I was thinking his workout might be someone many people would be interested in knowing more about. Try this workout for now and let me know how it comes along.

Hi Mark: 42 is young still so these workout plans would definitely be in your age bracket! Give this workout a try and let me know the results that you get!

I’m 42 but a Hawaii surfer in good shape. Any age guidelines on these workouts?

I want to try this one or Matt Damon (intermediate) workout for 2 months.

Thanks for all the info. on this site.

hey sam,
this is an amazing job on your website and all of these articles, good work.
what i was wondering, is im 17 years old. what workout plan would you suggest for Cam Gigandet’s body type?
i looked it up, the only one i could find was all of these different lifts, 20-30 reps each.
what are your thoughts?
please help

Hey Kenny, read my article on pre-workout nutrition – http://weightlossandtraining.com/pre-workout-energy-foods. And yes, definitely increase the weight so that if you are doing 10 reps the last one should be almost impossible.

hi sam my name is kenny . i have two questions ! ok this is kind of random but if i use the stool before i go to the gym is that ok ? or will i be light headed since i have nothing in my system and also my other question is i dont know how to diet. can u tell me what is the best salad to eat ! thank you so much and im 16 ! should i use 20 pound weights because i use 8 pounds and their really not doing anything !

Hi Daniel, try reaching one goal at a time. By this I mean, separate your goals for increasing muscle mass and increasing definition. So spend maybe 6 weeks working on eating lots of healthy foods and increasing your muscle weight. Then spend 6 weeks where you focus on cutting and toning with eating a little less and training higher reps. Other than that, make sure to read my other nutrition articles to get a more in depth approach to your diet.

but i gain weight easy and lose easy…
so how can i keep my weight as I lose my weight?
seems like i lose weight easy because i watch what i eat, which is i eat less than what i eat. But it makes me hungry so i eat a lot… I need to work on my nutrition but how? do you have any suggestions for me Sam?

Hi Corey, yes you are right you won’t see that much results around your midsection just by doing core exercise, however you should definitely do them as they will help you build a strong foundational core which ties in all your other exercises. There is no easy way out here, you have to train your entire body to get real results. When trying to figure out the weight that you should lift, do this… If you are aiming for 10 reps, your 9th rep should be really hard, and the last rep should be almost impossible to complete.

Oh one more important question: How much weight should I lift if I’m a beginner at weight training?

Sam, I have a lot og body fat around my midsection and know I need a full body workout to get rid of it. Therefore, is it necessary to do the core exercises? I wouldn’t see results until the body fat is gone, right?

Hi Daniel, this looks great! Keep it up and let me know how it comes along!

Hi Sam
Im trying to use this on my own work out program, which I have 15min warm-up on treadmill and 40min cardio after lifting.

Mon – Chest&Arms&Cores
Wed – Back&Shoulders&Cores
Thurs – Legs&Cores
Sat – 45min Cardio with light weight lift (focus on big muscles like chest, upper leg, and back)
Sun – 45min Cardio with light weight lift (same with Sat)

Tuesday&Friday will be push-ups and cores at home. Most likely home workouts
the reputation will be 12-15 with 3sets

Hi Matt, hope you heal your thumb quickly, you may want to try some of these exercises by just not using your thumb but if the cast is in the way they you need to take the time to recover, unfortunately no magic tips there. It sucks I know as I’ve been there but it may be a good time for you to take some time off from the gym and/or focus on cardio only for a little time.

Hi Henrik, you can switch back to the first workout but you may find that it may be best to not come back to it for another 6 weeks. Variation is key and really integral in you seeing results so make sure you focus on this. To be honest I don’t like focusing on calories as a way to lose weight as I tend to find that intense exercise and healthy eating with focus on how you feel when you doing this provides better long term results. However, if it works for you then try cutting calories in processed foods the most. If your diet consists of more natural raw foods you will see some pretty impressive results.

Thank you so much for this Sam! I will try it out asap.

Just a few questions.

After 6 weeks, I switch to another program. But after that 2nd program is done(after 12 weeks) can I go BACK to the first program? Or is my body kind of “immune” to that first workout? Can I ever go back to it all all, or is it a NEW workout every 6th week?

And calorie counting. If you’re at a 500 calorie defict(1-2 pounds drop a week), how often shall I cut the calories? 100 per week? And where to cut? Just evenly all over, or maybe just in the carbs?

Thanks again! Really amazing work.

hey sam, its matt again. i commented on another one of your workouts. i was doing this one.
but the other day, at basketball practice, i shattered my thumb. i dislocated both knuckles and snapped the bone, i have a cast and the doc says im free to do whatever…
i was just wondering if you had any suggestoins on ways to twist the exercises to help me out.
please help, matt

Hi Jose, you may be able to do these exercises if you have some dumbbells at home otherwise it’s a lot more challenging to increase muscle mass in your legs without resistance weight training.

i read this and it inspired me to try this out to see how it goes for me but i have one question i dont want to pay for a gym membership and such so is there any way that i can do a work out for legs similar to what you have listed on here. im doing all of these at home .

Hi Michelle, depends on your objective. You can workout each muscle group twice a week as long as you are getting at least 48 hours rest for that muscle group between working it out again. Rest is the most important for recovery and growth stage.

What is the difference between working out once a week or twice a week for each muscle group?

I ment arn’t the greatest ha but i’m going to start it on monday and so far i’ve just been doin some little things to get ready for the start of it.

Thanks man, i’ve been eating more but i normally eat alot, and i hope I look like him, cuz my arms and pec’s are the greatest.

Hi Jason, you’re a little light for your height so you’re right, focus on eating more high quality proteins and doing a little less running until you build some more bulk. Train hard!

hey so i just printed off the Tatum workout, I’m 6′0 and 147 pounds. I wanna bulk up and look like Channing so will this workout help? maybe not do as much running?

Thanks Sam, you have been extremely helpful. I’ll keep you updated.

Hi Cody, this is very normal since you are probably gaining muscle and at the same time losing fat so you won’t see any difference on the scale….so….my advice is screw the scale and go with how you feel…at the end of the day it’s how you feel when you look in the mirror after a killer workout!

Hey sam I jus finishes week one and I haven’t lost any weight but I feel skinnier. Is this normal or should I increase the intensity by doin more hiit on the rest days

Absolutely Cody, give it a go! Try and add in some high intensity interval training once you get a little more advanced too!

Hey sam. Im 17 years old. And i currently way 175 pounds. I was orginally 190 about three months ago and i have currently not been able to pass my current weight. My goal weight is around 165. All my weight is concentrated on my stomach as a little side note. Would this be a successful workout to get rid of my midsection and lose the weight?

Hi Stephan, it depends on what you mean by safe. If you’re concerned with height growth then it is generally recommended that you not go too heavy with weights until you are about 17-18. But many teenagers who do start training with weights around 15-16 are getting to see many health benefits. Perhaps try a lighter version of this workout and don’t go too heavy with weights until you reach 18.

Hi Stephen, you should mostly try changing to a completely different workout and then when you come back to this you can try switching up the order of days/exercises to keep it fresh.

hey

would this be safe for someone who is fourteen?

Hey Sam, this workout looks great and I’m definitely going to try it. I do have a question though. When switching workouts after 6 weeks, should I completely change to another workout or would changing the order of exercises for each day or changing the order of the days do the same thing?

Hi Chase, you may want to do some more high intensity interval training to tone up. The Hugh Jackman workout would also be a great challenge. Keep up the good work!

ahh thats good, ive been resting 30 between sets and 60 between exercises lol.
keep up the good work this site is awesome!

Hi Sam,

Hemant(who has asked your previous questions) and I have been working out together. We started the Channing Tatum workout I guess 4 weeks ago. I have noticed that my jeans are tighter in my thigh area. I always have a problem fitting in jeans because I have bigger thighs (I think from my Hawaiian descent). It seems like my fat goes to my chest area and thigh area the most. Hemant wants to get bigger and I want to reduce the size of my chest and thighs…I guess tone them up. Should I modify the workout somehow to accommodate my problem areas? After this workout we were going to start the Hugh Jackman workout. Thanks for the help.

Thanks for the advice! I will continue this work out with more weights and less reps for 6wks and then switch to the Hugh Jackman Workout.

Hi Sean, you can implement circuit style if you want to define and tone rather than build muscle mass but this workout was initially designed as doing 3 sets of one exercise and then another. Rest period between sets and exercises should be 30-60seconds max.

how do i perform the sets ?
circut style or 3 sets of one then move to next 3 sets of other exercise?
and rest period in between sets please?
thank you !

thank you! looks good, my diets not going to be perfect but. suppose i will still see change, fat loss is my main problem. i have underlying muscle.

Hi Sean, absolutely, I do this myself every once in a while especially if I know my week is going to be busy and I need to take an extra day or two off from the gym. Just remember to have adequate rest days so you don’t over-train.

hey sam instead of a cardio and core day could i do high intensity interval training after workouts instead ?
thanks

Woops, you’re right about the link Hernant! This is more of a leaning out and toning out workout but you can change it up so you’re doing heavier weights and less reps to get more bulk. Otherwise you can also try Hugh Jackman Workout

Thanks Sam. I think you linked the wrong url.. it should be http://weightlossandtraining.com/tone-lower-abs-workout correct?

What about building bulk on my body for a guy my size? Should I follow this work out or would you recommend something else?

Thanks again,
Hemant

Hermant: read the article on Tone Lower Abs Workout

Nico: I’ll def write up some total body workouts using body weight only…stay tuned.

Hey Sam could you write a work out plan doing excersices using strictly your own body weight that gets you the same results as Taylor- and Channing?? Thanks!!

Hi Sam, I am 24 and I am pretty skinny (5′6″ at 130lbs), though I can lift pretty well for my size I do not have any bulk in my arms or legs. Everything I eat goes straight to my stomach! So, I also need to get rid of my round belly and get some pecs. What workout would you recommend? Thanks!

Hey Nico, by bad PR I mean Public Reputation…his team doesn’t get that free publicity in such a positive light is a good thing for his public reputation.

Wat do u mean by “bad PR???”