1. When I’m in the gym doing my thing, I absolutely have no clue what is going on. The world could be coming to an end and I wouldn’t have a clue. Thank god for hats and headphones I guess.
2. Before I hit a hard set that I know is going to crush me if I don’t give it my all, I need to find that “one” special song that strikes a chord deep in my soul. It needs to get my blood boiling. Then I think of someone that steered me wrong in the past and it’s like they are right there saying I’m a weak little shit who won’t be able to finish the set.
3. I’ll watch Seinfeld till the day I die. My favorite show is when Kramer becomes the “ass man” for the day.
4. My 2^nd favorite show as of the moment – Duck Dynasty. I find It fascinating. I met them in JFK airport when flying out to San Diego one time. They are EXACTLY how they look/act on TV.
5. If I see someone drinking pink water in the gym, I immediately start chuckling out loud. I can’t help it.
6. I think the word wiener is really funny for some reason, but I always spell it weener just so I don’t offend anyone with that last name.
7. I’m addicted to traveling. I’ve been all over the U.S., Caribbean and 4 countries overseas. Next big trip is back over to Europe for Oktoberfest!
8.  I’ve had facial hair since I was 14.
9. My favorite ice-cream is Ben N’ Jerry’s Chubby Hubby. Not many people have heard of it so here it is…Malt ice-cream, chocolate and peanut butter swirls and chocolate covered pretzel nuggets filled with peanut butter.
10. I don’t have a sweet tooth. I rather eat food then dessert.
11. Favorite food – chicken parmigiana.
12. I feel the only reason most people drink is to lower inhibitions so they’re not scared or shy of the opposite sex when going out. I think that’s pitiful that’s why I don’t like getting drunk.
13. My drink of choice when I do go out however =>  vodka soda.
14. My beer of choice when I go out => Guiness or anything dark. I hate light beer. It tastes like cat piss.
15. I once drank 8 Guinness’ in one night. Learned my lesson and don’t ever do that. Trust me.
16. Negativity is the biggest turn off for me. If you’re mopey, negative, or hate life, I will cut you off or leave the room.
17. I drive a 2002 Camaro and if you’re wondering if it’s a V6 or V8, it’s a V6. I know, disheartening.
18. My dream car is an Audi R8. One day
19. I have a slight addiction to buying sneakers. I have about 12 pairs and I only wear 2-3 of them regularly. Here’s a new pair I picked up for absolutely no reason. 
20. While me and a few friends were in Cancun, we were up to no good at around 5 am and ended up running through the resort and down the beach being chased after by the security guards. I was scared for my life and paranoid since I had watched too many episodes of Locked Up Abroad and had the equivalent of jet fuel running through my veins – AKA shitty Mexican Tequila.
21. I was the last one to give into the whole iPhone craze. I rocked the flip until I HAD to give in. I dropped the flip in Vegas in the middle of a club at 4 a.m. and it broke in two. I felt naked that weekend.
22. I love all music. Everything from hard rock, rap, trance, techno and even classical stuff.
23. I secretly want to see Italian Tenor Andrea Boccelli in concert. Dude has a SICK voice. More people should appreciate this stuff.
24. When you’re single, your pockets jingle – true story.
25. I still think I have some of the worst genetics in the world to have an awesome physique. I got the appetite of a horse, the metabolism of a slug and the bone structure of a bird. Luckily I have wide shoulders and a narrow waist which makes up for it. But still, I need to work my ass off to achieve anything. 
26. I’m not built for pure, maximum strength. Hence #26.
27. I’ve had more injuries then fingers on my hands and I’m only 26. Trust me, I’ve made the mistakes and thankful I did so others won’t.
28. I graduated with 3.7 GPA and an Exercise Science degree from Springfield College. The birthplace of exercise physiology and basketball.
29. I was never a fan of Springfield College because it was in a shitty neighborhood. I always said I should’ve went to University of Tampa, but I made some amazing life-long friends.
30. No one ever calls me Jared. It’s usually J-Reed, Reedy, or Jerr. Sometimes “J.”
31. I’m extremely loyal to my best friends; everyone else is just an acquaintance in my eyes.
32. Plain V-Neck t-shirts in the summer are my top choice whether that’s heading to the beach, training a client or going out.
33. Constant complaining is annoying. I understand venting, but complaining all the time…give me a break. 
34. Going to the gym and lifting is not hardcore. Hardcore is a single parent working 2 jobs to support the family. Hardcore is overseas fighting for your country. Training is not hardcore, CrossFit is not harcore, working out is not hardcore.
35. Nutrition is everything. It’s a drug. Eat shit and you’ll look like shit.
36. DMX always gets the blood flowing.
37. I was a slight hypochondriac. I gave myself a brain tumor, heart problems and other abnormalities, which of course was nothing when they finally would finish all the tests. Aka – the power of one’s mind is infinite.
38. I still need to work on believing in myself 110%. Stems from childhood. It’s A LOT better, but there is still room for improvement.
39. I can’t stand it when people chew with their mouth open. WTF?
40. I’m lucky I do what I do. I could never wear a suit and commute everyday to work for someone. Not that I’m saying it’s wrong. I just could not do it.  Maybe that’s why I was demoted from bus boy to dishwasher that time?
41. A lot of my friends are going through quarter life crisis’ right now. That’s why I firmly believe in doing what you love and are passionate about. Forget the money, that shit will come if you’re doing what you love and you’re good at it.
42. I’m a peanut butter whore and a sushi crack head.
43. When I can’t sleep, crazy ideas come into my mind. How do you think I came up with a muscle-building superhero named Trey “3” Armstrong??
44. I’m lazy when it comes to cooking for myself. I can eat grilled chicken, grilled steak and a plain sweet potato everyday and not complain.
45. My favorite superhero is Superman. I had the pajamas WITH the cape when I was 6 and would run all over the house in it.
46. Going away to school cured my social anxiety. I was basically thrown out into the world and forced to survive. It sucked the first week, but it made me come out of my shell. Fear => It’s a good thing.
47. I have a younger sister who looks nothing like me and is in sick shape. I keep telling her to do a competition. One day I’ll get her up on stage.
48. My favorite lift in the gym is rack- dead lifts. Too bad I can’t do them for some time now since herniating this disc. Soon though I’ll be back up there on the platform. There’s just something primal and real about lifting heavy shit off the ground. Forget getting under a bench and pressing weight.
49. I don’t watch the news because it’s all bad news. It clouds the mind and robs me of creativity.
50. The next two BIG things I want to do is learn Italian and speak it fluently while in Italy and take pottery classes like that scene in the movie GHOST. I need to be creative someway, somehow constantly.
51. I always had some type of business. When I was  young, I’d wash cars, mow neighbor’s lawns and one summer started a landscaping company with my buddy because nobody would hire me as a seasonal trainer. It worked out well, we made a few grand, worked 10 hours a week and drank a lot of beer poolside after a day of work.
52. I want a tattoo, but I think it’s just to say “I have one.” Therefore, I probably won’t be getting one because I do not want to be 110 years old with a tattoo that I hate. Yes, I said 110.
53. I can eat eggs at every meal.
54. I believe in staying hungry and staying humble. That’s my life motto. Maybe I’ll get that as a tattoo?
55. Diet Cherry Coke is the awesome and Orange Fanta Zero tastes like candy.
56. I’ll always be training, no matter what. Even If I have an injury, on the road or whatever is going on, I always make time to lift.
57. I firmly believe I was put here to help people and I’m doing it. If I’m not helping someone, I feel like I am not living.
58. My favorite part of the day is when I get an email from someone and saying how just some of my emails helped them add more muscle to their shoulders, arms, or calves and how they appreciate me taking the time to teach. It brings  a smile to my face and really does make my day.
59. I will always appreciate you. Even though we’ve never met…you’re on my newsletter and I think that’s awesome. 

And that’s all I’ve got for now. I’m sure there’s plenty more. Maybe there will be a Part II someday.

Let me know what you think in the comments section below

Be Epic!

My good buddy Julian, that’s us below with our friend Joe in Vegas about 2 years ago…has just released a really cool app that I’ve had the pleasure to use whenever I get a craving for a cheat food. I see it, I take a picture and it actually satisfies that craving at the time.

Anyways, I asked if Julian could hook you up with some free downloads.

I think right now it sells for $2 bucks or something in the iTunes store.

Anyways, there’s about 4,219 people who will be reading this so what I’ve decided to do was hold a little contest that will end tomorrow night.

In order to grab this app totally free, I want you to do the following:

1. Click the “LIKE” button above.

2. Tell me in the comments section about your most EPIC, pre-planned cheat meal ever.

3. If you have pictures, that will score you extra points.

I will award the 3 free discount codes to the top 3 most epic cheat meal stories below.

Sound good?

Let the games begin…..

I’m not going to pull any punches here. I’m not going to sugar coat a single thing either. I’m just going to shoot straight from the hip and tell you how it is.

11 Things You MUST Know Before Competing

1. It’s Mentally Draining

Getting ready for a physique competition is going to be one of the hardest things you will ever go through. Granted, being chronically ill is obviously a lot worse and mentally tougher, but you get what I’m saying. I have friends who have competed in bodybuilding shows and have also ran marathons and done all of those Tough Mudders, Spartan Races and every other obstacle race you can do…And they always say that competing in a bodybuilding show was harder.

2.  You Must Plan Ahead

Think you want to take a nice little 2-3 day weekend trip somewhere? You better plan ahead and make sure the hotel has at least a microwave to heat up all your meals. You’re also going to have to cook everything beforehand and place it in the proper storage Tupperware so it doesn’t go bad. I cancelled a trip down to an important conference in Baltimore because of this very reason. It would’ve been a pain in the ass to bring over 18 meals plus train, plus get my cardio in WHILE trying to learn and network.

3.  You’re Gonna’ Bitch

The bitching part will depend on how hard you have to diet and how close you are to your competition. For me, the bitching started the day I got back from vacation when my coach said ZERO carbs and cardio 7x per week now. Once I read that, I specifically remember saying under my breath “fuck, here we go.” The first week on it was fine and I dropped 6.2 pounds. The second week, I felt terrible and saw little progress.

4. People Are Going To Think You’re Weird

Anything that you do in life that is “different” or extraordinary – people are going to look at you weird. For example, a client of mine asked if I ate during Easter dinner. I said yea, I had some steak which was one of my meals. She just looked at me with this disdain on her face and it frankly pissed me off.

Why? Because they don’t get it.

You’re going to get shit from a lot of people. Your friends are going to joke. Your relatives are going to laugh. Your girlfriend or spouse (if they’re not into training) is going to give you a hard time.

If your so-called “friends” offer you ice cream and pizza when they know your dieting, they clearly do NOT support you.

But don’t let it bother you. You’re doing it for you and that is all that matters. Your TRUE friends and the people that really do love you will understand and support you 1000x. Lean on them during this time.

5. Food Will No Longer Taste Good

You think eating steak or salmon is a treat? Eat is every day for 12 weeks straight then talk to me. Food becomes fuel. It starts to taste like nothing – actually it starts to taste like rubber and don’t get me started on plain broiled chicken. Ugh! But you do what you have to do. So now I’m rotating protein sources where I’m allowed. For example, meal 3 can be chicken, white fish or tuna. So having tuna packaged in water is actually a treat these days… so weird.

6. You’ll Learn to Love Cardio

Before this I was one of those cardio haters. Never wanted to do it and thought it was for wussies looking to “tone up.” Hah, was I wrong!

Now I look forward to my cardio sessions for two big reasons: A) to wind down after my workout and B) to think/reflect.

When I would do cardio in the past, I’d crank that treadmill up and kill myself. Now, we’re keeping the heart rate around 120-130 beats per minute to strictly burn fatty acids, not glucose, not glycogen, not muscle tissue. So it’s really not that hard and because of that it allows me to wind down after a tough workout. This allows the somatic nervous to come into play which will help enhance recovery. Plus, during this time my mind tends to wander and a lot of ideas come through. I make sure to have my iPhone ready in case I have to write anything down…Oh, like this blog post

7. Fatties Have It Tough

The fatter you are, the harder it’s going to be. There’s just no way around this one. The more fat you have to lose, the longer you must diet. Plain and simple. There is no way around it. Remember, you’re not trying to get down to 8-10% body fat. That shit is easy. You need to get down to AT LEAST 5% and I mean that is the highest you should be at. Ideally 3-4% body fat for the day of the show.

8. Folks Will Call You Selfish

During this time it’s all about you. So when your girl, spouse, wife or friends ask you to get some dinner, you need to be strong enough to say no. Yea, you COULD go out and get nothing and just sit there like a statue, but why torture yourself? What the hell is the point? Stay in, get your meals in and wake up the next morning proud of yourself because you’re doing something that 99.999% of the population will never do. That’s because most people simply lack the guts and discipline necessary. Your true posse will respect what you’re doing.

9. Everyone Is Going To Give You Advice

It’s like all of a sudden everyone is a nutrition expert and after awhile it’s going to get very, very annoying. You just have to nod your head and say yes or no until they shut up because you’ll discover early on that if you try to argue with them, you’re not going to get anywhere. Stick to YOUR plan and adjust accordingly. Shit, I hired one of the best prep coaches in the country and people STILL offer unsolicited advice.

10.   It’s Going To Be Fun

Think about it for a second and imagine this – all of the hard work, all of the dedication, sacrifice, the dieting, and the training, everything in the end pays off. Even if you don’t win, you’ll learn a lot about yourself. My good friend Frank, a dude I grew up with since we were 12, competed about 7 years ago. He said once you’re done, you’re going to feel like you can do anything.

Think about it. All that crap you’ve gone through, even to the point of standing on stage in nothing but posing trunks, will conquer any fear you have. You’re going to feel like you can take on the world and nothing will stand in your way. You’re going to see how your body reacts to taking in certain amounts of calories, carbs, proteins, and fats. How your body reacts to a specific cardio program. Where you lose fat fast and where you lose it last. How your training is affected from dieting, your mood…EVERYTHING! Because right now as hard as it is sometimes, I am having fun. I’m doing what I want to do and that is the best feeling in the world.

11. Not Everyone Uses Steroids

I can tell you that I’ve never used an illegal anabolic steroid, growth hormone, or any of that other smack bodybuilders put in their muscles. And you don’t have to either. Now I’m not gonna get all high-and-mighty and say I never thought about it… because I did. I just know that using steroids is like opening Pandora’s Box.

For my fellow Greek mythology nerds, this is a box that Zeus gave to Pandora with instructions that she NEVER open it. Of course the girl gave in to her curiosity and opened it and a “swarm of evils” flew out to afflict mankind.

Now using steroids probably won’t cause the end of the world; however, 9 out of 10 times you will run into trouble. Big trouble. So don’t tempt fate… skip the drugs and compete naturally

I hope this article was useful for you if you were thinking about competing one day. Even if you have zero interest, hopefully you learned a thing or two about your own goals and training.

Look for part two coming soon.

Be epic.

-Jared

P.S. Hit me up in the comments section and let me know your thoughts.

Want Big Arms? Click Here Now 

Click Here To Grab 34 Sadistic And Sick Muscle-Building Workouts For Only $7

Did you ever look in the mirror, get pissed off and decided that was the day you were going to SHOCK your muscles into growth?

This was a favorite technique of the old-time Golden Era bodybuilders from the 60′s and 70′s where they would perform crazy workouts in order to shock a muscle into new-found growth.

And truthfully, I’m really passionate about coming up with different ways to shock the muscle. Crazy, idiotic workouts that beat you down but build you back up that push past your muscle-building plateaus…

So what I wanted to hear from you was which muscles would you like to see shocked and blasted into new areas of growth?

And fill me in on your story too if you don’t mind…

Let me know below and I’ll put this into the program…

P.S. If I get really excited with your comments, I might make an entire years worth. But you need to let me know below so drop your comment…

P.P.S. This is going to be fun

So I decided to write this blog post and go through BioTrust’s four main products to see how they REALLY DO stack up against the competition. This article is about transparency so I want you to know that I will benefit if you order anything today.

This is my honest, no B.S. opinion of these products based on my personal research. I have also met Joel in the past and he’s a stand-up guy. Once again, I didn’t do a double-blind placebo study in a laboratory. This is just my own personal opinion.

The first thing to check out is BioTrust’s low-carb protein formula. If you look at the ingredients list, you’ll notice the first ingredient is micellar casein. This is THE best casein protein powder on the market. So right away this is going to give your muscles the protein they need without extra carbs. Second best type of protein powder is whey protein isolate, one of the more pure forms of whey. Third choice is milk protein isolate followed by whey concentrate, which is the cheapest version.

Now the thing that I also like about this protein supplement is the added fiber, exactly 4 grams per servings or 2 grams per scoop. This is going to help you stay full for a longer period of time plus blunt the release of insulin so you don’t store as much fat. This also happens with all casein proteins too. Sadly the same cannot be said for whey based protein supplements.

The other thing I like about this product is the flavoring used, which is stevia. It’s an all-natural sweetener that’s over 100 times sweeter than sugar. Really delicious.

Now my big issue with this supplement is cost…

For 14 servings, basically 2 weeks’ worth, you’re going to pay $49.99.

For me personally that’s not really worth it. If this product interests you, my suggestion is to buy in bulk so you get a discount.

And obviously this is what they want you to do as well. That’s why they will give you one bottle for free if you buy two bottles, and two bottles for free if you buy four of them.

Now when you look at ProGrade’s main protein powder (called “ProGrade Protein”) it’s pretty simple. On the back you’ll notice the first  ingredient is whey protein isolate then concentrate. It’s a pretty basic formula and perfect if you want to use this type of powder for a pre-workout, mid-workout, or post-workout shake.

It’s the complete opposite of Joel and Josh’s protein powder.

However, ProGrade also has a meal replacement powder called “LEAN.” If you look at these ingredients you’ll notice it’s high in protein with the majority coming from the cheaper version, whey concentrate. There’s also 27 grams of carbs with 15.5 of those coming from sugar, specifically dextrose. You’ll also notice maltodextrin on the label. Unfortunately most guys don’t realize that this quick-absorbing carbohydrate doesn’t need to be listed as a sugar because of its chemical composition.

So in my personal recommendation, I would NOT use this as a meal replacement; however, it’s better as a pre-workout drink because of the carbohydrate content. Instead I would opt for Josh and Joel’s protein powder above for more of a meal replacement.

Bottom Line: Use ProGrade LEAN before your workout. Use BioTrust’s protein powder as a meal replacement.

The next up is Josh and Joel’s BCCA MATRIX which is nothing more than Brand Chain Amino Acids in tablet form. BCAAs have been around forever, but are pivotal in kick-starting protein synthesis, specifically the amino acid called leucine. And you need protein synthesis if you want to build lean muscle.

This is all well and good, but the price is just ridiculous for this supplement. For 60 servings (2 pills per serving), you’re going to pay… yep, $49.99 again.

That’s not cool in my book especially when it’s recommended to take between 10-30 grams of BCAA’s before and during training for maximum effect. That means you’ll gobble up your whole supply really fast.

I wouldn’t recommend this product just on price.

Now if you look at ProGrade’s BCAA product titled “ProGrade BCAA” you’ll notice the same ingredients because they are just BCAAs. You’re going to get more bang for your buck because the price for one bottle is cheaper.

Bottom Line: Use ProGrade BCAA.

And from here on out, if you look at the amount of products each company has, ProGrade has a lot more options to choose from because they have been around a lot longer.

However, BioTrust does have two other cool products: one controls blood sugar levels and the other increases leptin activity, which is great when you are trying to lose body fat and get shredded and you’ve cut your calories way down.

BioTrust’s IC-5 is their insulin support and carb management system. It supposedly helps to increase insulin sensitivity which is something you WANT when it comes to getting lean muscles and making sure the carbs you eat are NOT turned into fat, but instead are burned up and shuttled into the mitochondria of the cell.

This is cool stuff, but new unproven science. Plus the cost is $67 per bottle. I would say this is more of a luxury supplement than anything else. If you’re trying to drop some pounds and you have the money to spare, then go ahead and get it.

However, when looking at the research, cinnamon has been found time and time again to lower insulin resistance. Of course you could also do some push-ups  squats, and jumping jacks before each carbohydrate-containing meal to increase GLUT-4 activation. But that’s just something I know most people won’t do.

The last product on the list is called Leptiburn. This is something totally new and one that I have never heard of before. Leptin is hormone that regulates energy expenditure and the feelings of hunger. It’s also positively correlated with high levels of body fat so if you have more fat mass, you’ll have more circulating leptin levels.

Obese individuals have been found to be leptin resistant, which makes perfect sense because leptin’s chief responsibility is telling you that you’re full after a meal. Hence the reason why some really fat people can’t stop eating.

Now the cool thing is that leptin can decrease by up to 50% after a 24-hour to 72-hour fast. This boosts hunger and is the big reason why your cravings increase when you go on a diet. Why? Because low levels of leptin are circulating throughout your body.

And the promise with Leptiburn is to prevent this “dip” in your leptin levels when dieting, therefore helping you burn fat and lose weight.

I have to be honest and say that I’ve never heard of many of these products, so right off the bat I’m a little skeptical. I’m not a huge supplement advocate, and most of the stuff is a waste of money; however, the basic supplements (meal replacement powder, protein powder, BCAAs, fish oil) are worthwhile and can speed up your skinny-to-superhero transformation. Using food supplements is especially important if your diet sucks and you aren’t getting good nutrition.

To sum things up, I researched each ingredient and although promising, there aren’t many legitimate scientific studies backing the claims. Frankly, I want to see more research on these ingredients before I would use it to get shredded and ripped up.

All in all, I hoped you liked this comparison and let me know below in the comments section if you have any more questions.

But, this is no excuse not to get your workout in, you just need to be a little more creative with exercise selections and program design. One of my favorite ways when constructing a body-weight workout for online clients is to use timed sets. Basically you do an exercise for an appropriate amount of time and cycle through in a circuit fashion.

And when you apply progressive overload into the mix by increasing the time per exercise each week…

Well, you get results

It’s that simple so below right now is a more advanced style of body-weight training that you can try in your own home, at the gym, or after a workout as sort of “finisher” if you want to call it.

It’s a total body workout and pretty frickin hard to do if you ask me. I tried this the other day after my workout and barely survived. So for each exercise, I want you to perform as many reps as possible for 30 seconds. Once finished with 30 seconds, move on to the next exercise until the entire circuit is completed. Rest 120 seconds then redo it for 2-3 more times.

a. Handstand Push-Ups
b. Pistol Squats
c. Body-Weight Chinups
d. Jump Alternating Lunges
e. Spider Push-Ups
f. Jump Squats
f. Renegade Rows

And check out this video below of the power and strength one can develop just from body-weight training. Can you say WOAH!?!?!

And if you really want to kick your body-weight training up a notch to build muscle and burn fat, then grab my buddy Travis Stoetzels’ program Mobile and Hostile right here for the next 2 days only….

If you do, then I’m going to give you as a value-added-bonus The 56 Day Chest Blitz…

Just forward your receipt to my email address at info @ 3stepmusclebuilding dot com and I’ll send over your entire program to you right away. But remember, you only have the next 2 days to jump on this offer.

So far I’ve only released 56 Day Chest Blitz and The Dark Muscle Mass Effect.

But I want to come out with more…

However, I don’t want to come out with something that you hate or don’t want, so I’ve decided to leave it up to  you and everyone else who will read this message.

So all I want you to do is tell me in the comments section below the next body-part specialization program you want. Here are the choices below…

• Back
• Quads
• Hamstrings
• Calves
• Bi’s
• Tri’s
• Shoulders
• Abdominals

There’s plenty there. In fact, you can even leave the ones you want to see in order the most.

So if you can do that now, I would appreciate it!

P.S. Let’s Go JETS!

Warm up

Perform each of the following exercises for 30 seconds at a steady pace without rest.

Double-leg squat
Back row
Chest press
Repeat once, slightly upping the pace.

Session one

Monday, Wednesday & Friday

Perform this TRX workout three times, resting for 2 minutes between circuits. Do as many reps of each exercise as you can in 45 seconds, then rest for 15 seconds before moving on to the next move.

Pistol squat (right leg)
Pistol squat (left leg)
High row
Chest press (right leg)
Chest press (left leg)
Reverse lunge (right leg)
Reverse lunge (left leg)
Kneeling roll-out

Cool down

Perform a 3-minute cool down at the end of your workout, using the TRX straps to stretch your chest, lats, triceps, quads and hamstrings.

Warm up

Perform each of the following exercises for 30 seconds at a steady pace without rest.

Double-leg squat
Back row
Chest press
Repeat once, slightly upping the pace.

Session two

Tuesday, Thursday & Saturday

Perform this TRX workout once. To progress, increase the amount of time your perform each exercise. Start with 30 seconds on each, resting for 30 seconds before moving on to the next move.

Supine pull-through
Hip press
Plank
Single-leg squat jumps (right leg)
Single-leg squat jumps (left leg)
Mountain climbers
Pike push-up
Decline press-up

Cool down

Perform a 3-minute cool down at the end of your workout, using the TRX straps to stretch your chest, lats, triceps, quads and hamstrings.

Overall, this is a great workout for beginners as well as advanced-level dudes. Try it out and let me know how it goes for you.