I was first introduced to training in high school while playing football in St. Louis Missouri. We followed the BFS Training system. However, my form and technique was poor, and I was very fortunate that I did not get hurt. After high school I continued my baseball career at the collegiate level. Unfortunately the majority of college baseball coaches don’t have any knowledge about training. The protocols we were on were not productive since they focused on aerobic work and hypertrophy rep ranges. But at the end of the day I began to love the challenge of training. This is what started my passion for fitness.
As a newbie my mistakes were typically poor form, having bad exercise order, and believing propaganda like “eat whole grains”, “saturated fat and cholesterol are bad for you”, “don’t let the knee track past the toes during squats/lunges”. For the new guys starting out, a general rule to follow is to put the most neurologically demanding exercise first in the workout. Nutritionally, I do not support the “whole grain” crap, or the belief that saturated fat and cholesterol are bad for you. That is my take on it based on my education and experience, but you can make your own decisions.
You are right, consistency is key. But the desire to stay consistent must come from within. Either you want it, or you don’t. I go by the motto “you are a reflection of what you love the most.” Either you love ______ (insert negative lifestyle choice), or you love having an amazing physique/being strong/healthy. It’s that simple. Do you have what it takes?
If so what’s currently on your playlist? Workout playlist is packed with EDM, hip-hop, and indie rap.
I have an imaginary competitor in my mind while I train, and when I feel like stopping or want to settle for the weight I am pushing, I envision my competition. I say things to myself like “He just stopped at 10 reps, knock out these last 2!” It does sound kind of corny, but it definitely lights a fire under me. I credit much of my success to my ability to compete against myself. I talk a lot of shit to myself while training, haha.
Both have their place in the gym. I utilize more free weights, but machines are in my program as well. However, you won’t see me do a smith machine squat/press or anything. Machines I use are things like leg curls, pulleys, and leg presses to name a few.
I am very proud of my ability to not let peer pressure get to me. What ever has been decided in my mind is how it is going to be. I see people all the time let social gatherings be their weak point, or people say they don’t have time. Author Tim Ferriss said, “Lack of time is actually a lack of priorities.” Which takes us back to my motto: “You are a reflection of what you love the most”
If by bulk you mean drown myself in a sea of refined carbs, then no I do not bulk. However, when I am looking to gain muscle I will increase my carbohydrate intake. I stay fairly lean year round, usually 4-8% BF.
My cardio consists of deadlifts, full range squats, presses, and chins.
My training routine is (5) 45-60min resistance training sessions a week. My reps/sets will reflect my training goal. I will shuffle between relative strength work (1-5 reps), functional hypertrophy (6-8 reps), hypertrophy (9-12), and strength endurance (+13 reps). Those ranges are not in concrete, but they will give you a starting point when it comes to choosing a rep range that suits your training goal. Your training age will determine what rep ranges fit your training goal.
My split changes, but two that I favor are:
Split 1) Off, Torso, Hamstrings, Arms, Quadriceps, Shoulders, Off, Repeat.
Split 2) Arms, Legs, Off, Torso, Off, Repeat.
Here is a sample relative strength leg workout:
I have had success on meat and veggies.
Tom Platz, Frank Zane, Ben Pakulski.
I use quite a few supplements. Some of my staples are:
➢ Fish oil
➢ Vitamin C
➢ Other supplements depending on BioSignature priority
1. Eliminate grains
2. Train with a high volume and select the most bang for your buck exercises. (chins>pulldowns, squats>leg extensions, incline BB press>incline hammer strength press).
3. Sleep 8 - 9 hours a night with no interruptions/waking.
Stats: 25 y/o height: 6’0” Weight: 185lbs