ATHLETIC PERFORMANCE

EXPERIENCED LIFTERS HAVE TO WORK MUCH HARDER THAN BEGINNERS TO GET THEIR GAINS, BUT NO MATTER HOW MUCH EXPERIENCE YOU HAVE STRENGTH TRAINING YOU'RE STILL LOOKING AT A LONGER TIMELINE THAN YOU'D LIKE. THINK IN TERMS OF YEARS, NOT WEEKS OR MONTHS.

DAY IN AND DAY OUT, YOUR DETERMINATION WILL BE TESTED. GOING TO THE GYM WHEN YOU'RE SORE, DEVOTING 6-10 HOURS A WEEK TO THE GYM, AND STAYING MOTIVATED THROUGH THICK AND THIN IS NOT EASY. YOUR PROGRAM WILL DO ITS JOB IF YOU LET IT, BUT YOUR DEDICATION AND FIDELITY CAN NOT WAVER.

I THINK IT'S FAIRLY COMMON KNOWLEDGE BY NOW THAT STRENGTH TRAINING COMES ALONG WITH DOMS (DELAYED-ONSET MUSCLE SORENESS). NO, YOU DON'T HAVE TO MAKE YOURSELF DEBILITATINGLY SORE TO MAKE GAINS, BUT YOU WILL FEEL SORE. GET USED TO IT. IF YOU WANT GROWTH, SORENESS PLAYS ITS PART.

I'VE MET SO MANY CLIENTS WHO SEEM ALMOST DEAD INSIDE. I ASK THEM TO PUT SOME AGGRESSION INTO AN EXERCISE AND IT'S LIKE PUTTING A SNAIL UP AGAINST USAIN BOLT. YOU CAN NOT EXPECT TO ACHIEVE DRAMATIC RESULTS IF YOU PUT .001% OF YOUR LIFE FORCE INTO AN EXERCISE. YOU HAVE TO FORCE EXHALE, PUSH HARD, AND GRUNT!! MAKE NO MISTAKE, THIS ISN'T A STROLL THROUGH THE GARDEN WITH YOUR GRANNY.

IF YOU ARE IN A CALORIC SURPLUS, YOU WILL GAIN UNSIGHTLY BODY FAT ALONG WITH THAT PRECIOUS MUSCLE. GET OVER IT! YOU CAN'T BUILD A CHISLED SCULPTURE OF ADONIS IF YOU HAVE NO STONE TO WORK WITH. THAT SAID, POST-BULKING PHASE, YOU CAN ALWAYS STRIP AWAY THE EXCESS FAT. I SAY, "ENJOY YOUR HIGH CALORIES WHILE YOU CAN!"

TOO OFTEN, WE BECOME FIXATED ON THE END GOAL TO THE EXCLUSION OF OUR OWN WELL BEING. NOT PRIORITIZING YOUR RECOVERY WILL ONLY HINDER YOUR EFFORTS. NOT ONLY WILL YOU BE AT A GREATER RISK FOR INJURY, YOU WON'T GROW AS FAST!

WHAT DO YOU NEED TO GET STARTED?

HOW MANY CALORIES DO YOU NEED? HOW MUCH PROTEIN? WHAT ABOUT CARBS? 

DO YOU NEED TO LOG YOUR FOOD?

WHAT WORKOUT PROGRAM SHOULD YOU FOLLOW? WHAT ABOUT CARDIO?

WHAT'S A DELOADING WEEK? WHEN DO I NEED ONE? EATING IN A SURPLUS WILL JUST MAKE ME FAT!!