Finishing the week strong with a solid shoulder and upper body beatdown before a full day of rehearsals on set tomorrow. I have no idea what to expect, but I'm ready for the challenge. But I do absolutely know my way around a beatdown. After the 1-2 sets then I use 12 rep max weight then use 'pause rest' or drop sets to get my 20 reps. Follow today's 'Back to Beatdowns' Chest and Triceps workout then walk with Wittig and do it. 1. Barbell Military Press: 4x20 2. Cable Rope Front Raise: 4x20 3. Side Lateral Raise: 4x20 4. Face Pulls: 4x20 5. Incline Cable Flys: 5x20 6. Wide Pull Ups: 5xfailure The @Ryderwear '99 Reasons Sale' is live now. Get 50% off mens/womens apparel and shoes with code "Wittig10" on Ryderwear.com/Wittig. Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (911K+) WittigWorks.com for my best programs

Digging deep this week with full on intensity. While all sets are to 20 reps I've been using 12-15 rep max weight and incorporating 'pause rest' to complete my 20. Pause rest is probably my most used 'beyond failure' technique since I lift solo. This is when I go to failure, rest a very short 4-8 secs, then get more reps. Sometimes I repeat this process several times. Follow today's 'Back to Beatdowns' Chest and Triceps workout then walk with Wittig and do it. 1. Low Cable Fly: 4x20 2. Incline DB Reverse Press: 4x20 3. Decline DB Fly: 4x20 4. Weighted Dips: 3x20 5. Rocking Reverse Pushdowns: 5x20 6. Overhead DB Extension: 5x20 The @Ryderwear '99 Reasons Sale' is live now. Get 50% off mens/womens apparel and shoes with code "Wittig10" on Ryderwear.com/Wittig. Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (911K+) WittigWorks.com for my best programs

Yup, my legs are wrecked from yesterday's beatdown following last week's deload. They are quite a bit more sore than they have been in a long while. The thing is I don't even mind. Since yesterday was so nasty, and fun, I'm keeping with the 20 rep grind throughout the week. Going heavy enough that it takes 'pause rest' to knock out the final reps. Follow today's 'Back to Beatdowns' Back and Biceps workout then walk with Wittig and do it. 1. Wide Pulldowns: 4x20 2. Prone DB Rows: 4x20 3. Cable Bar Pullovers: 4x20 4. Close Grip V Pulldowns: 4x20 5. Rope Hammer Curls: 5x20 6. Cable High Curls: 5x20 The @Ryderwear '99 Reasons Sale' is live now. Get 50% off mens/womens apparel and shoes with code "Wittig10" on Ryderwear.com/Wittig. Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (911K+) WittigWorks.com for my best programs

The Deload week is over and it's back to beatdowns. Let me tell you brother and sisters, after a deload going to failure around 20 reps had me shaking and quaking. It's a much more difficult task to me than hitting failure in that 6-8 rep range. When it was time to work calves my legs were shaking a little, and I might have felt sick. Those are signs of a solid workout! I look forward to another 6-8 block of muscle building. Follow today's 'Back to Beatdowns' Leg workout then walk with Wittig and do it. 1. Leg Extension: 5x20 2. Leg Press: 4x20 3. DB Cannon Ball Squat; 4x20 4a. Calf Press: 4x20 4b. Seated Leg Curl: 4x20 5. DB Knee Raise: 5x10-12 6. Weighted Steep Decline Crunch: 5x10-12 The @Ryderwear '99 Reasons Sale' is live now. Get 50% off mens/womens apparel and shoes with code "Wittig10" on Ryderwear.com/Wittig. Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (911K+) WittigWorks.com for my best programs

Hitting my final deload workout here at home using my favorite resistance bands. This workout could be a muscle builder if I used slightly heavier bands, which I have, and went to failure. But during this entire deload week I've kept volume and weight down to about 60% and stopped several reps before failure. I'll take the entire weekend off to rest then hit another 7 weeks of ultimate intensity before the next deload week. Follow today's Deload Home Shoulder and Chest workout then walk with Wittig and do it. 1. Banded Lying Lateral Raise: 3x12-15 2. Banded W Raise: 3x12 3. Banded Lying Shoulder Press: 3x15 4a. Slider Unilateral Push Up: 3x12 4b. Push Up: 3x10-12 Get my favorite resistance bands Ripcords for 10% off TheHumanTrainer.com with code "Wittig10". The @Ryderwear '99 Reasons Sale' is live now. Get 50% off mens/womens apparel and shoes with code "Wittig10" on Ryderwear.com/Wittig. Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (910K+) WittigWorks.com for my best programs

Today's Deload Workout for Calves, Hams, and Abs was very simple and basic, but the purpose is powerful. Taking it easier for a week enables my body to make even more progress over the following weeks. I work at top intensity 6-8 weeks then deload for one week. I'll repeat this cycle for the next 12 months. Tomorrow I'll hit a deload shoulder workout at home, then take both Sat and Sun off for maximum recovery to finish this deload. This process has helped me get my best results naturally ages 37-44. Follow today's Deload Chest and Triceps workout then walk with Wittig and do it. 1. Calf Press: 3x15 2. Single Leg Calf Raise: 3x12 ea side 3. Seated Ham Curls: 3x12 4. KBell Swings: 3x20 5. Cable Crunch: 3x15 6. Bench Leg Raise: 3x15 The @Ryderwear '99 Reasons Sale' is live now. Get 50% off mens/womens apparel and shoes with code "Wittig10" on Ryderwear.com/Wittig. Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (910K+) WittigWorks.com for my best programs

After 7 weeks of intense workouts this is my deload week then it's back to the grind. I prefer deload weeks over taking a week out of the gym for recovery. What I like best about deloads is how quick the workouts are so I have more free time during the day. But by the end of the week I am itching for full on beatdowns again. They help provide renewed focus as well as a deeper recovery on all levels. I also like to pull out moves I typically only do during cutting such as today's Tower Press. Follow today's Deload Chest and Triceps workout then walk with Wittig and do it. 1. Incline DB Press: 3x12-15 2. Bent Over Cable Fly: 3x15 3. DB Tower Press: 3x12-15 4. Incline Pushdowns: 3x15 5. Unilateral Overhead DB Extension: 3x12-15 ea side 6. Lateral Raise: 3x12-15 The @Ryderwear '99 Reasons Sale' is live now. Get 50% off mens/womens apparel and shoes with code "Wittig10" on Ryderwear.com/Wittig. Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (909K+) WittigWorks.com for my best programs

I do a 'Deload' week after every 6-8 weeks of high intensity work. The hard part of deloads is often holding back. but it's important to do so. Deloads are not just for mature athletes like myself (44), but muscle builders of all ages. They help reduce changes of injury, help the central nervous system recover from beatdowns, and muscle building hormones to regulate. During deloads I also like to throw in exercises I don't do regularly for fun. Follow today's Deload Back and Biceps workout then walk with Wittig and do it. 1. Wide Pulldowns: 3x12-15 2. Gironda Rows: 3x12-15 3. Cable High Row: 3x15 4. Zottoman Curls: 3x12-15 5. Cable Alternating Behind Back Curls: 3x12 ea side The @Ryderwear '99 Reasons Sale' is live now. Get 50% off mens/womens apparel and shoes with code "Wittig10" on Ryderwear.com/Wittig. Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (909K+) WittigWorks.com for my best programs

While today is leg day I started with 22 push ups at a memorial for the 22 Project which supports war veterans with trauma that are at risk for depression and/or suicide. 22 stands for the data conducted in 2012 that 22 veterans commit suicide everyday. Today starts my week-long scheduled 'Deload'. I do one of these every other month using 60% volume and weight stopping a few reps before failure. I do these for much more than muscle recovery, but also recovery of tendons, ligaments, the central nervous system, and hormone regulation. These deloads help me progress further while in a building phase. Follow today's Deload Leg and Ab workout then walk with Wittig and do it. 1. Leg Extension: 3x15 2. Leg Press: 3x12-15 3. Walking Lunges: 3x10 each leg 4. Calf Press: 3x15 5. Weighted Decline Crunch: 3x15 6. Knee Raise: 3x12 w/pauses Take @KagedMuscleSupplements Pre-Kaged 30mins before this workout, In-Kaged during, and Re-Kaged immediately after the workout. Get 15% off KagedMuscle.com supplements and apparel with my code "Michael15". The @Ryderwear '99 Reasons Sale' is launching today. Get 50% off mens/womens apparel and shoes with code "Wittig10" on Ryderwear.com/Wittig. Geared out in full @Ryderwear apparel and shoes. Get 10% off everything Ryderwear.com/Wittig with code "Wittig10". -Michael Wittig, ISSA CPT Certified Nutritionist IPE PNBA Natural Pro 7x Champ Master World Champion Natural Olympia Champion Kaged Muscle, S-Force, Ryderwear Athlete All socials: @WittigWorks (908K+) WittigWorks.com for my best programs