If I think back to when I first got started lifting as a teenager, the look I was going for was probably best described as huge and jacked.

(Very different from my current goals - which I'll talk about in just a minute! - but this little story first to prove a point.)

I remember reading this book where they profiled a bodybuilder who gained 34.2 pounds in 6 weeks ... and I thought, that's exactly what I want to do!

I trained one bodypart each day, for about 90 minutes at a shot.

I was eating 6500 calories per day, including a daily 1726 calorie tuna shake.

It actually DID work ... I think I gained 10 or 12 pounds in the 42 day program ... but I would say it was the very definition of "puffy muscle".



I was pumped up like a balloon, lol!!

But at the time, that's kind of the look I was going for :)

Nowadays, my goals are very different.

I still want to be strong, but I want it to be functional.

"Tactical Muscle" is a great way to put it.



I've been sharing this week with you a program I recently reviewed from my colleague Todd, that is geared specifically to getting you that lean, strong, functional look.

Check out this sample workout:

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BlackOps Strength protocol – Monday Workout, Week 1

A – Box jump from deep squat position

3 sets of 3 reps
13X0 tempo
90 seconds rest

B – Paused front squat (barbell OR double KBs)

5 sets of 4-6 reps
32X0
3 min rest

C1 – 45 degree back extension – hold a dumbbell at chest – pause at top

4 sets of 8-10 reps
3012 tempo
90 sec rest

C2 – Kneeling pulley high to low cable Abs (can also do with band)

4 sets of 8 – 10 reps
3010 tempo
90 sec rest

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This is obviously one day of training from the program.

You end up hitting the rest of your bodyparts on different days.

Exact workout set up and things like tempo prescriptions are fully explained in the program.

But wanted to share this workout to give you an idea.

If you are looking to get as strong and powerful as possible, without putting on “excess” muscle mass that will slow you down or reduce your agility, I highly recommend:

Tactical Muscle

To your training success! –

– Forest Vance
ForestVance.com