Post workout nutrition has been an extremely well researched topic in the fitness industry. The studies have shown that slamming a shake consisting of simple carbohydrates with whey protein will assist in muscle building, recovery and in body transformation in general.
In fact, these studies have been so convincing that you’ll be hard pressed to find a fitness expert who doesn’t vehemently insist that all trainees drink this type of post workout shake immediately after every workout.
Let’s step away from the trend for a second and investigate whether or not this is the best protocol for everyone to follow.
I agree that post workout nutrition is important for the purposes mentioned above. If your goal is primarily to build muscle and gain weight, these shakes are a great way to easily and quickly consume an abundant amount of calories at a time when your body is least likely to store those calories as body fat.
You see, following an intense workout, your muscles are depleted… …continue reading.
I just got back from a weekend down the shore. It was certainly a fun weekend – girls in bikinis, cold beers and great weather. Sounds great, right? Well it was…for everyone except my friend Jeff.
You see, at a ripped 223 lbs, Jeff was one of the most jacked guys out there. He has an impressive physique that truly turns heads. His look symbolizes strength, health and athleticism.
So when we decided to get involved in a beach volleyball game Saturday morning, it was no surprise that Jeff would be picked first. I knew the team captain who picked him made a mistake by “judging a book by its cover”, because I knew exactly how Jeff had trained during the last 15 years.
He strictly adhered to a classic bodybuilding protocol: split routines, isolation movements and bodybuilding rep ranges. This style of training can definitely lead to a nice looking physique, but function, on the other hand, is usually terribly hindered. Unfortunately, I learned… …continue reading.
There are several classic muscle-building routines that keep resurfacing every few years. If you have been in the muscle-building game long enough, I’m sure you have heard of (or probably even tried): Heavy Duty, 20 Rep Breathing Squats, German Volume, or one of the many other oh-so-popular programs.
But there is one muscle building program that that seems to get talked about more than any other—the classic 5×5 routine. This routine involves performing 5 sets of 5 reps per exercise. Why is this routine so popular?
Well, it was originally popularized in the 1960’s by the great Reg Park. A three time Mr. Universe, Park was the first man to compete at a bodyweight above 225. He was known for possessing superior strength to complement his massive size and awesome symmetry. Because of Park’s physical qualities, everyone wanted to emulate his routine…then, now and in the foreseeable future.
Is Park’s 5 X 5 routine the Holy Grail of muscle building? The answer is yes—and no. … …continue reading.