What About Workout Planning?

Joseph M. Horrigan

What About Workout Planning?

How do average trainees plan their workouts? They go to the gym, see how they feel on that particular day and then lift the best way they can. They do that for bench presses, inclines, seated cable rows, dumbbell rows and even pulldowns. It can lead fairly quickly to a plateau that can last for years. Many years ago I watched Arnold Schwarzenegger and a gym regular say hello to each other. Arnold watched him squat for a moment and said, “Isn’t that the same weight you’ve been using for the last couple of years?” Schwarzenegger was right.

David Sheppard

David Chapman

David Sheppard

Weightlifter Dave Sheppard could have had a career as a bodybuilder if he’d chosen to go in that direction, but instead he put on more bulk and became a master of Olympic lifting. Sheppard was born in Astoria, New York, on December 12, 1931, and he showed an early aptitude for sports of all varieties, especially gymnastics. Strength sports, though, eventually grabbed his attention.

Get Off the Pot?

Jerry Brainum

Get Off the Pot?

Richard Lake (not his real name, for reasons that will soon be apparent) was a top professional bodybuilder in the mid to late ’60s. Although he did use anabolic steroids, he disavowed using most drugs later in his career—with one notable exception. Lake had a preworkout ritual that he claimed enabled him to train more intensely and concentrate more effectively throughout his training session.

Protein Timing

Jose Antonio, Ph.D.

Protein Timing

Just 167 calories after your workout—it doesn’t take much to ensure that you get the optimal anabolic response to exercise. We’re finding out more and more just how powerful the proper nutrients are when you take them in before, during and after exercise. Recently, scientists evaluated the response of various muscle and bone adaptation parameters after 24 weeks of strength training in healthy women when they took a nutrient supplement or a placebo immediately following each training session.

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