Thisis50 Fitness - Train Like 50 Cent

World renowned personal trainer shares secrets to success within the celebrity realm of precise training. In this article Jay shares the concept of his HIT program; the one used by 50 Cent.
Follow this HIT program and gain 50 Cent-like results!

Women from all around the world drool over the physique carried by the musician Curtis "50 Cent" Jackson. Guys look up to him and wish they could only have a physique like that to carry... and get their girlfriends to turn around and drool over themselves instead. So, the million dollar question is, how did 50 Cent get a physique as draw dropping as he did.

50 Cent's world renowned personal trainer has joined Thisis50.com to share all of the secrets to success within the celebrity realm of precise nutrition and training. In this particular article Jay Cardiello shares the concept of his HIT training program; this is one of Jay's best secrets to getting 50 Cent-like results.

So, follow Jay's training methods in order to obtain a physique worthy of media attention and tune in for his next article which will focus on nutrition requirement of a celebrity superstar.

Training A Celebrity

Training a celebrity requires much of the same principles and protocols of those of a professional athlete: periodization, recovery, nutrition/diet and proper supplementation. It is in itself, a science. Today's celebrities hire Certified Strength and Conditioning Specialists, Medical Doctors and Registered Dieticians in hopes of helping them achieve extreme physical prowess.

Before I take on any client I have them see a medical doctor and dietician, to perform a complete medical physical and blood screening. This evaluation enables us to construct the most efficient program design, while also allowing for the client to run at optimum performance levels.

After the medical evaluation is provided and blood results are in, an individual supplementation regimen is developed to create proper support of the client's physiological make-up. With high stressed clients, e.g., performance artists, the medical doctor will pay special attention to the adrenal and thyroid glands, which appear to take much of the abuse.


HIT Training Program


Developing a ripped hard body is very difficult because of the demands of touring and performance. So, creating the most scientific and individually based functional program is imperative.

HIT Training - AKA - 40 Minutes of H*ll - is designed to replicate an Onstage Performance. Let's face with it, with a h-llish touring and appearance schedule the artist needs an intense and short routine that will allow for proper muscle growth/recovery and consistency.

Philosophy Of The Program:

The 40 Minutes of H*ll incorporates scientifically proven exercises that increase cardiovascular strength and endurance, while promoting fat loss.


Training Schedule:


The artist trains much like that of an athlete, with set macro-cycles (which usually is set from the starting date to the end of his/her tour schedule - and is divided into several 3 to 4 week micro-cycles. Short micro-cycles are set up in order to avoid plateau and burnout).
Due to the demands of touring, the artist's weekly training schedule changes from week to week. Although, he/she will usually train 5 to 6 days a week, with periods (especially in the beginning of the program) of two to three times a day training. On these days, Yoga and Pilates are introduced.

Also, it is imperative to mention that all workouts are kept to less than 45 minutes - with all weight training workouts being followed by a 15-minute ice bath or whirlpool.


Exercise Prescription:


Each program is specifically designed according to the Artist's needs, but all generally follow a multi-joint strength training routine - e.g. cleans to press.


Rest Periods:


The program provides minimal rest periods (which range from 45-60 seconds), which allow for a direct increase in the release of adrenaline and growth hormone that promote fat loss.


Dynamic Warm-up And Cool-Down


The artist will begin and end each weight training program by choosing a series of 7 to 10 athletic drills. The dynamic warm-up, unlike the cool-down is performed at a higher intensity with each exercise done 2 to 3 times.






Weight Training

A Sample Weight Training Day: Time 40 Minutes
Rest Periods: Zero - 60 Seconds
Percentage: Slightly Less than maximum

Pushups: Perform as many push-ups as possible within a 60 second time frame (No Rest Period).


Pullups: 12 to 15 repetitions.


Chin-ups: 12 to 15 repetitions (60 Second Rest).


Arnold Dumbbell Presses: 12 to 15 repetitions (No Rest Period).


Seated Cable Rows: 12 to 15 repetitions (No Rest Period).


Medicine Ball Tosses into the Wall: As many as possible for 30 Seconds (60 Second Rest).

Medicine Ball Tosses Into The Wall.


Arnold Presses: 12 to 15 repetitions (No Rest Period).


Seated Rows: 12 to 15 repetitions (No Rest Period).


Medicine Ball Tosses into the Wall: As many as possible for 30 seconds (60 Seconds Rest).

Medicine Ball Tosses Into The Wall.


Dumbbell Alternate Bicep Curls: Perform with your back flush against the wall. Bend knees slightly as if you were going to perform a wall-sit. Take the 45-lb Olympic bar and place your right or left hand in the middle of the bar and begin curling. 12 to 15 repetitions (No Rest Period).


Dips: 12 to 15 repetitions (No Rest Period).


Medicine Ball Chops: Stand in a 1/4 squat position. Take a 5 to 20 pound medicine ball over your head - as if you are about to swing an axe. Perform as many chops as possible within a 30 second time frame (Rest 60 Seconds).



Dumbbell Alternate Bicep Curls: 12 to 15 repetitions (No Rest Period).


Dips: 12 to 15 repetitions (No Rest Period).


Medicine Ball Chops: Maximum in 30 second time frame (Rest Period 60 Second)


Power Cleans: 8 to 10 repetitions (No Rest Period).


Single Legged Squats: 12 to 15 repetitions (No Rest Period).


Squat Jumps: Perform as many as you can in 30 seconds (Rest Period 60 Seconds).


Cleans: 8 to 10 repetitions (No Rest Period).


Single Legged Squats: Do not use weights. 12 to 15 repetitions (No Rest Period).


Squat Jumps: Perform as many as possible in 30 Seconds (Rest 60 Seconds).




Thisis50 Fitness is brought to you by Jay Cardiello

Thisis50 Fitness will be a bi-monthly section on Thisis50 featured on Fridays
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