Hello Everyone!!

Firstly let's get the excuse of being "too old" to get in shape out of the way.
For me my birthday is just a date on a calender as i have competed for over a decade against competitors half my age. How you might ask? By having the knowledge of how the body functions and just as importantly how to get the most out of your workouts, i will pass on my wisdom & tips to you my fellow bloggers and followers.

The "Key"(s) to exercise is having a variety. First not allowing the task to become boring and/or cumbersome as you must keep the brain guessing thus eliminating the plateau effect. Also when changes are not immediate one tends to become frustrated and feels like quitting, so we are going to change this with the blog to keep the routines far from boring and productive.

Secondly i will pass on knowledge regarding nutrition and water which is critical. You can work out all you want but remember what you do during exercise is tearing down the muscle and if you don't repair and hydrate you are just wasting your time, this aspect is probably 60%+ of the equation to a healthy body

Within the continuation of this blog, I will show you how to improve your health, change your shape and improve your game.... from the serious athlete to the weekend warrior. There will be video's of weight bearing exercises per body part and routines that everyone can fit in to their schedule and lifestyle no matter how hectic it is.

And remember, there is no point in having an empire if you are not around to enjoy it. Your body is a temple!

Yours in Fitness,

Terry Keys


"Terry's knowledge of nutrition, proper training techniques and insight into how to maximize our player's energy and strength is second to none........ it has proven invaluable in our team's success."
-Trevor Stienburg, Head Coach
SMU Hockey Huskies
2010 CIS National Champions

"Few athletes have the dedication, let alone the physical ability to stay at the top of their sport the way Terry Keys has."
-Jim Reyno
Halifax Daily News Reporter

"Very few athletes have the ability or knowledge to truly help people in reaching their lifestyle goals. With his proven accomplishments in body sculpting, Terry is able to grasp and provide methods that work........ He is a walking testimonial of his success and abilities in living a healthy and happy lifestyle."
-Richard Glover
Director HBS & ProLab Canada


I, Terry Keys along with the my charities ( Childrens Wish, QE11 Foundation and Maggies Place) also with The Tower, make no claim as to the accuracy of any of the information provided in the blog. If you have any questions regarding your health, nutrition or well should visit a certified physican.

Tuesday, April 19, 2011

Improve Strength/Size of Chest

Ok from our previous blog we had how to improve our flat bench technique which intern shapes our chest. I remember back in the day playing pickup basketball and if chosen for the skins side, would suddenly develop an illness or injury as i was scared about being teased about my chest or lack there of lol. So guys, try this routine and be proud to go topless whenever the occasion arises!  Start by knowing what your max weight you can lift 6x.....then do this 5 set routine, resting 2 mins between sets. A) Set 1;  10 reps of half your max weight. B) Set 2;  repeat Set1  C) Set 3;  6 reps of 75% of your max weight   D) Set 4; as many reps that you can lift with your max weight   E) Set 5;  depending of how many reps you completed during Set4.....if 5-7 reps, then repeat Set4 max weight, if only 0-2 reps, decrease 10% and do as many reps as possible, if 8-12 reps increase the weight by 10% and do as many reps as you can.  For the next chest day  (at least 3 days rest) whatever the weight was for the 5th set....this will be your new/old max weight to start of with during Set