Real World Strength

We all know ‘those’ people. Those people who have strength that denies expectation.

Whether its the house wife that can move a fridge by herself, but doesn’t believe she can pick up a barbell. Or the labourer who has never been to the gym in his life, but has a grip like a boa constrictor – we all know ‘those’ people.

But where does this strength come from? And how can you go about getting real world strength?

Well the Gods honest truth of it is that some people are just born stronger than others. Some people are born with above average levels of muscle, strength, and nervous system potential than others. Sorry… life’s unfair like that. The good news however is that ther are some simple steps that you can take to do something about it and super charge your strength both in and out of the gym.

1. Use Total Body Lifts – 

Now, while I do categorise movements based on muscular biase i.e. Pull ups are an upper body movement and squats are a lower body movement. The simple fact is that if you are doing any of the big lifts right, you are using every ounce of muscle fibre that you have in order to stay stable, strong, and solid throughout a full range of motion. I remember the first time I deadlifted 200kg my feet where what hurt the most once I was done. My feet… think about that. My entire body was working so hard the soles of my feet hurt from the intensity of my training. 

If you are doing it right, pretty much any lift can be a total body lift. So make these lifts the base of your training.

2. Be Strong Frequently – 

No one ever got strong doing something once in a while. The only way tot get strong is via repeated effort over a long period of time. I once worked with a guy who could move an entire king size mattress up stairs by himself. If that doesn’t sound impressive to you, you clearly haven’t tried gripping on to a king size mattress.

When I asked him how he did it he just said, “practice”. 

Frequency of exposure drives adaptation. So get out there and move weights frequently and you will get stronger!

3. Be Functional – 

No, I don’t mean do it on a bosu ball. What I mean is train using real world practical movements that transfer outside of the gym. 

Weighted carries, compound lifts, and sled work should make up the bulk of your training. Training biceps might seem like a great idea, but chin ups and sand bag carries are a better alternative.

If you are only concerned with gym based strength then you have gotten away from what really matters. Developing fitness and strength that you can apply in everyday life. 

Don’t live and die for a deadlift PR if you cant do a chin up.

Why your Squat Sucks…

If you’ve been paying attention, I think squats are kind of a big deal…

As far as I am concerned the squat is the king of lifts! It requires mobility, stability, strength, and courage to master the squat, and if you don’t think that squats are that big of a deal… well then you know where the door is.

We have all gone through the struggles of trying to build a respectable squat. So to that end here are a few reasons why your squat may, or may not suck.

  1. Not squatting to depth –

The fact is that everyone in the history of squatting has asked the question “was my squat deep enough?”

You swiftly learn that if you have to ask the question, then you already know the answer.

Not squatting to full range, while it allows you to move more weight, is actually the worst thing you can do for not just the development of your squat, but also your overall leg development.

The only way to recruit the most amount of muscle possible is to go through as full of a range of motion as possible. That means no half reps, no quarter reps, no doubt what so ever. Go arse to grass or go home.

To develop greater depth and comfort either the back squat or front squat, use pause squats of anything from 1-5 seconds at the bottom of the squat.

The pause will also help you develop power out of the bottom of the squat, i.e. the weakest part of the movement.

       2. Not squatting frequently enough –

Following the typical ‘Bro Split’ of doing legs once a week is pissing away time that could be spent squatting. Some how, this myth has emerged whereby people think that training a muscle once per week is enough to incite growth. Well, maybe for someone in their first year of lifting, but for anyone who has invested some serious iron time once a week is simply not enough.

The muscle building cycle actually only lasts a day or three, depending on the size of the muscle. So that means you can train your squat multiple times per week without any negative impact on your muscular development, or risk of overtraining (https://www.youtube.com/watch?v=R7b5hOWfwdc).

Try to squat two to three times a week as part of a five session split at varying rep ranges, with your heaviest session at the beginning of the week to get some mega growth potential in your legs and your squat numbers.

Session 1: 4 x 6-8

Session 3: 4 x 8-10

Session 5: 4 x 10-12

       3. Not thinking long term –

This essentially ties in with the above point, but its worth coming at from another angle. Everything has a point of diminishing returns, and squatting is no exception. The more you repeat an exercise, the better you get at it. This is why most newbies see some incredible gains in the first few months to a year of training. But as the months and years tick on it gets harder to progress because your body quite simply needs more stimulus to force an adaption. This is why a proper phasic program is needed to see progress in any aspect of the gym, but particularly in squatting.

A really simple rep range scheme to use is as follows

       4. Improper exercise selection –

If you want to build a big squat, then stop worrying about leg extensions and calf raises. These exercises have their place, but the truth is that you need to seriously think about what is letting you down in the squat and build those weaknesses. Doing leg extensions for the sake of doing leg extensions is not going to help you squat more weight, so don’t waste your time on exercises that aren’t going to build your squat

Here is a cheat sheet for some basic issues –

  1. Rounding over: Weakness in the upper back and abs. Do a lot, and I do mean a lot of rows and ab work in addition to sub-maximal squats / pause squats.
  2. Getting stuck in at the bottom: Weakness in the glutes and hamstrings. Dedicate time to glue bridges, hip extensions, and romanian deadlifts to build that booty!

To book in a free programming consultation and get yourself on track to becoming the strongest you, fill in the form below!

Train Strong.
Live Strong.
Be Stronger.

Surprising Benefits of Exercise! 

– IT’S INVIGORTING

Elevated testosterone is one of the first and, in my opinion, most beneficial aspects of working out. Building muscle, getting strong, and eating more food to bolster this new found level of activity helps to up-regulate testosterone production to help the body recover, rebuild, and reinvigorate.

Invigorate what you might ask? Your sex drive, confidence, wardrobe (because its not socially acceptable to publicly show off your gains whilst naked).

All in all, having a higher testosterone level improves every aspect of your life. Except when you have to buy new jeans to accommodate your sweet pair of quads…. swings and roundabouts.

– YOU CAN EAT MORE!

Ok, so while I wouldn’t start eating more straight out of the gate; but eventually you are going to experience a dramatic increase in your appetite – this is a good thing!

What’s essentially going on is that your body is raising your metabolic rate in response to not just your increased activity level, but also the fact that you’re walking around with more muscle.

As the most calorie demanding tissue in the body, muscle tissue requires 50kcal per Lb in order to maintain its size. As such your body, in all its infinite wisdom, raises the total amount of calories it requires in order to:
1- Maintain optimal production of hormones and other basic bodily functions
2- Allow you to keep building muscle
Fill these bouts of hunger with plenty of meat, fish, fruits and veggies and watch your body change.

*You are what you eat, so don’t eat like and asshole.

 
– IT’S CHEAPER THAN A THERAPIST

The fact is that life gets on top of your sometimes, and with the nights getting longer, days getting colder, and the most stressful time of year just around the corner, its little wonder that people drop their activity levels right down and prefer to stay inside because they, “just don’t feel up to it”.

Well, this is the exact opposite of what you should be doing! The fact is that getting back to the gym and keeping your fitness a priority is just a symbol of you actively prioritising your own well being.

Exercise increases production of serotonin and dopamine within the body. This leads to an elevation in mood, improved sleep pattern, and generally a greater sense of wellness and control over ones mental state.

It may seem like such a small thing, but I have yet to find a single person who’s life has not improved by adding in 45-60 minutes of exercise 4-6 times a week.

To book in a free programming consultation and get yourself on track to becoming the strongest you, fill in the form below!
Train Strong.
Live Strong.
Be Stronger.

Let’s Talk Magnitude…

Look, let’s be honest here for a second. You are a busy individual. You have a job, a life, a family, or a sport that takes up a great deal of your time. And regardless of whether you are an office based gym warrior, or an athlete looking to maximise your performance, you’re both interested in getting the most bang for your buck during your dedicated gym time.

But how!?

Training magnitude is a representation of the direct relationship between the exercises performed during a training session, and the impact of that training session on the bodies adaptation.

Short story long, if you attempt to get the maximal training magnitude from your session, you will get the greatest results.  This all starts with exercise selection. Are you choosing the exercises that are going to get you towards your goal as quickly as possible, or are you just faffing?

The truest test of whether or not you are selecting appropriate exercises for your goal is to first understand what your goal is.

Fat loss? Awesome!

Improving power and strength? Sweet!

Want a set of nice arms? Who doesn’t?!

Once you know your goal you need to make sure you are following a few simple rules when selecting your exercises, and putting them into a sensible order:

  1. Big exercises come first –

Exercises that require the most effort, cross the greatest distance, and move the most joints come first. Simple as. If you are putting your deadlifts, squats, presses and chin ups at the end of your programme rather than at the beginning, then you are missing out on making the most out of your session.

2. Isolation exercises come second –

This basically follows on from point one. After the most important exercises are finished, make sure the following exercises are going to help improve those movements i.e. lat pull downs after pull ups. This will make sure that you are bolstering your ability to increase your performance in your primary movements every week. Remember, your chasing progression, not just a sweaty back and a sick pump.

3. Due diligence comes third –

This is the point in your training session where you need to take the time to focus on corrective exercises to prevent muscular imbalances, or to really focus in on dedicated mobility time to increase training performance and prevent injury. Either way, the point of this moment in the session is to make sure that you are working on the aspects of your performance that will allow you to stay safe, and keep improving week by week.

Going hard in your programme is all well and good, but the fact is that coming in and smashing yourself isn’t always smart, and it sure as hell isn’t always conducive to improving performance in the gym.

Remember that anyone can put together a hard programme. But a good programme takes planning, consideration of multiple factors, and proper execution.

To booking in a free programming consultation and get yourself on track to becoming the strongest you, fill in the form below!

Train Strong.

Live Strong.

Be Stronger.

 

 

 

 

 

Fundamentals of Choosing the Right Program!

 

Starting your fitness journey on the right footing is probably the single most important thing that you can do to set yourself up for success in terms of both physical and mental health.

But how the hell are you meant to know what to do?!

Seriously!?

The internet is filled with more bad programs than good. Everyone has a conflicting opinion. And, while you have instantaneous access to some of the greatest minds in strength and conditioning, you probably have absolutely no business  attempting to run their programming.

So how do you go about choosing the right program for you as a beginner? Well, I believe there are three main points to consider:

  1. Movement capacity:

Be honest and truthful about what limitations you have physically. If you can’t squat, let alone squat pain free, then you have no business jumping into a squat dominant powerlifting cycle.

Your number one priority should be looking for a program thats going to focus on developing your movement capacity by working you towards achieving full range of motion in the fundamental movement patterns i.e. the deadlift, squat, lunge, vertical press, and horizontal pull.

*I recommend looking for a program that runs a unilateral phase, followed by a bilateral phase.

Always remember that greater ranges of motion mean more muscles recruited for a longer period of time. This will always result in fuller strength and muscle gains!

2. Is it progressive :

No matter what physical attribute you are trying to achieve, never forget that your body is an evolutionary machine that is designed to learn how to do more with less. The body constantly adapts to the stimulus that you give it. So to force the body to constantly adapt in regards to either strength, muscularity, or fat loss, you need to make sure you are increasing the demands placed on your body week by week.

Practically put, if you swing a 16kg kettlebell for 5 x 20 in week one of your programme, then the following week you would be looking to swing a heavier kettlebell in order to drive continuous adaptation.

You can progressively overload the body in a number of ways but my favourite ways are –

i. Increasing weight lifted per exercise

ii. Increasing total number of sets done per week

iii. Increasing time under tension per rep

Obviously there is an element of ‘going by feel’ when you first begin training. But the more advanced you get, the more dialled in your overload parameters become. Right now, I would suggest just focusing on increasing the weight moved per exercise, and when then plateaus then starting worrying about increasing total volume.

3. Is it fun? :

If you love constantly varied, high intensity workouts, then Crossfit is for you. If you love linear progression and picking up heavy stuff, then powerlifting is for you. If either of the above don’t sound like your jam… then pick literally anything else!

There is no ‘one way’ to be fit. But there are plenty of ways to sabotage your own success by doing something you hate, just because you think its expected. If you love running, then get a ‘couch to 5k ‘program. If you just want to dance the night away, join a zumba or salsa class. I promise you you will get far better results doing something you enjoy rather than trying to stick out something you hate.


 

If you want more help in starting your fitness journey, and putting together a progressive plan bespoke to you please fill out the form below.

Please respect that I value your commitment, so please value my time. This is not a form for time wasters, or individuals who lack commitment. Only if you are serious about change, should you fill out this form.

 

Progressing Your Fitness Career

Great article from friend of the company, and FHQ Ltd co-founder Richard Jones – 

Choosing the right fitness course for you…

 

The fitness industry has grown exponentially over recent years and there are now a number of training providers and colleges offering a wide range of personal training qualifications. Developing a career in fitness can be hard work, long hours and sometimes rather challenging. However, a career in fitness is also extremely rewarding, fun, no day is ever the same and the sense of satisfaction when clients reach their goals is second to none. I can’t recommend a career in fitness or health strongly enough.

 

Having said this, one of the foundations to a successful career in fitness is education. As I mentioned earlier there are a number of organisations who now deliver personal trainer courses, weightlifting qualifications and nutrition courses. My main issue here is their experience. The majority of training organisations which I’ve come in to contact with remind me of the old saying ‘if you can’t do it, teach it’. So, the purpose of this short article is to highlight 5 key points which I suggest you look for when choosing where to complete your fitness qualification:

 

1. Testimonials – always check out their testimonials and reviews on their website.

2. Experience – I would always suggest that you research their history and experience doing the job. If your provider delivers personal training qualifications yet has never had a successful career as a personal trainer, can they really help you develop the career you want?! I don’t think so!

3. Approved – are their qualifications approved by an awarding organisation like YMCA Awards? Approved courses are crucial as they are quality assured and are recognised by insurance companies.

4. Blogs – I would always check out their blog section of the website as this will give you an idea of what they preach and whether or not they are up to date with their research. It also gives you an idea of their training ethos and beliefs.

5. Cost – with education, the cheapest is not always the best.

 

As I mentioned earlier there are a number of training organisations which deliver personal training qualifications, however I strongly recommend Fitness HQ for both their personal trainer courses and British Weightlifting qualifications which are available in Cardiff and throughout the UK. They are an organisation which was founded by a successful personal trainer and are approved by a number of nationally and internationally recognised awarding bodies. Not only do these guys deliver some of the best courses available but they also practice what they preach. For more information check them out at http://www.fitness-hq.co.uk

 

 

Let’s talk about sex

So here it is – sex is important. 

You love it, I love it, and it’s something that we are going to keep doing as healthy responsible adults. Note that I use the word healthy; cause the unspoken truth is that if you are healthy, you are going to be having more sex. Now, while it would be really easy to say that this is simply to do with aesthetics, that would be an injustice to what I believe is one of the best indicators of a healthy life.

It’s more than just sex. It’s an expression of wellness!

I get laughed at by my clients when I tell them that my goal for their wellbeing is that they wake up and can tick off my three H’s.

“Are you Happy, Hungry, and Horny?” 

If you answer yes to all three, then the chances are that you are in pretty good shape holistically. 

The reason that I put sex drive last, is that if the first two are out of whack, then chances are we already know why your libido is lowered. Sex drive is regulated by hormone production, and psychological desire, and it’s here that we start our journey. Sexual desire is field by a mix of hormones such as testosterone, estrogen, dopamine and cortisol. The androgen hormones such as testosterone and estrogen are a no brainier, but what you might not be aware of is that your sexual desire is linked directly to how happy you are.

Happy –

Dopamine and serotonin are produced in the body during times of pleasure, happiness and calm – key example being the wave of euphoria that comes after a hard workout. It is during these times that the stress hormone cortisol is being actively  lowered within your endocrine system. As such, your sex drive will ebb and flow depending on your personal stress levels. Sex is often seen as a release for many people, but the truth is that this is more of a psychological release than a physical one. If you continue to hold on to stress, or engage in activities which promote a stressful environment, then you are actively lowering your sexual desires. However, not all of us have the luxury of packing in our sources of stress and fleeing our worldly woes to a join a tantric enclave with Sting. So, what I recommend is to engage in some form of exercise 3-5 times per week to help boost bodily production of dopamine and serotonin. This will help you deal with your stress better, and help to bolster your sex drive.

Hungry – 

What could food have to do with your sex life when it’s outside of the bedroom? Well quite a lot actually. 

The truth is that your energy levels tell your body whether you are or aren’t in the appropriate bodily capacity to propagate the species. Short story long, if you’re not eating enough you will have no desire to make the beast with two backs any time soon. The fact is that not waking up hungry is a sign of a very poor metabolism, and as such your body is trying to minimise its need for calories as much as possible. That means that you won’t have the desire to exercise in or out of the bedroom. I tell people all the time that the aim of the game is to be able to eat as much as you can while staying as lean as you can. So by focusing on creating a metabolism that is as active as possible, we are creating a body that is producing hormones optimally, and has the internal desire to mate.
Ultimately what this all boils down to is that regardless of the science behind it, sexual desire is one of the most important aspects of a healthy body and a healthy lifestyle. You are part of a species who’s entire bodily purpose is to share its genes and create new life. So if you are struggling with your sex life, take stock of your real life first. Chances are that the problems you are facing in the bedroom are taking place outside of it.

Chocolate covered strawberries anyone?

Two Tips to Ensure New Years Resolution Survival

With a legion of ‘New Year, new me’ers’ growing stronger everyday due to a month of too much wine, too many mince pies, and not enough self restraint, I want to take a moment to help give you two top tips on how you the ‘new you’ actually live past January 15th.
1 . Think back, move forward – 

The honest truth is that while it is all well and good talking about how this year is going to be ‘the year’ – you said that last year. Get over yourself! Stop repeating a cycle that has time and time again ended in failure and left you feeling disappointed in yourself and demotivated to keep pursuing your goals. Think back to all the times you’ve tried to make a big positive change in your life and failed. Now try and think about why you’ve failed. I know it’s an uncomfortable experience confronting your short comings, but the truth is that until you know where you are going wrong, you are never going to develop safeguards to prevent yourself falling back into old bad habits. The only way to get where you’re going is to know where you have come from.

  

2. Slow and steady wins the race – 



So, you’ve put your cards on the table. You’ve joined a gym, bought new trainers and have a sexy Lululemon headband to make sure that the other ‘New Year, new me’ers’ know that you are not like them, you’re special, you’re hear to stay. So you hit the gym January 1st, kitted out with all your N.N.L (Neon, Nikes, and Lululemon) gym essentials and you hit it; hard! You go home in a sweaty mess feeling really good about yourself and mix yourself a recovery shake in your new nutribullet and start grilling your salmon and asparagus for your later meals – no sauce of course. That would be far to calorific…

Nailed it!

With valiant effort you keep this up for the first week. You’re dieting hard, training harder, and feeling pretty damn good about it. Sure, you’re a little hungry, but eating is cheating right? No body got ‘the body’ by eating carbs or enjoying life – right? Well by week three you’re not feeling as good about this whole ‘new me’ thing. You’re tired, lethargic, gaunt and, like all people in your situation do, you cave and grab the cookies. 
Rome was not built in a day, and you can’t expect the body you want to happen in a matter of weeks. Building a new you is a long process, and it can’t be rushed. Make small, maintainable changes every month and I promise you that when you take a look in the mirror a year from now, you will be amazed at how far you have come, and how much fun you have had a long the way. You cannot ‘deprive’ your way to the body you want, and the person you aspire to be. You have to ‘provide’ for the body and life that you want or otherwise you will never grow.

Happy New Year Rebels, and remember,

Train Strong.

Live Strong.

Be Stronger.

Straight up Gainster ! – The ins and outs of good nutrition

As I am sure we have all experienced, diets have a start and they have an end, and the end is usually somewhat premature. The reason for this is that the majority of diets out there in the media are not maintainable. They ask too much of you and place nothing but restrictions on what you can and cannot eat. Nutrition on the other hand is simply the fueling of your body via the nutrients that you digest.

As such, in nutrition there is no such thing as a banned food; there is simply always a better choice. While yes, a fruit salad is a better choice than a slice of cheesecake, sometimes you just need a slice of cheese cake! Nutrition understands this more than a diet does. The diet restricts you to rigid guidelines and dictates what you eat, whereas a more balanced view of what goes into your body shows that consistency wins out over rigidity. What does this mean? Quite simply that one bad decision does not throw off a week of good clean eating, but one bad thing can destroy a diet. We are going to explore what I believe to be important pieces of basic knowledge regarding your body and how to effectively fuel it throughout the day. I hope that you find this informative, and encourage you to play around with the concepts I talk about within your own lives. Learn to enjoy the act of eating not just for the taste of good food, but for how much better you feel by making a better decision.

So, how do you make the best decisions regarding your nutrition? We start by upping your knowledge. The body works through uses a relatively simple process to absorb food into the system. The mouth chews our food and begins the process of breakdown. What we eat then hits our digestive system and works its way through different stages of breakdown and absorption until it is defecated or urinated as waste. It is through this process of digestion that we receive the full benefit of the food that we eat. While the food we eat provides us with the macronutrients that we need for daily bodily health, we also absorb nutrients, minerals and other substances that are beneficial to the body. As such, the body wants to be provided with food that it knows how to handle and is very dense in nutrients and minerals, rather than processed food which do not have a very high nutrient density.

So now that you are schooled up on the science of good nutrition, let’s take a bit more of an in-depth look at some of the public concerns regarding good nutrition:

Calories in vs. Calories out? –

Variety is the spice of life, and there are a huge amount of different foods out there. Whatever macronutrient you are looking to chow down on, you can get anything you want to fill this section of your diet. But, should you? Look, the fact of the matter is that we all know what I mean when I say phrases like, “eat clean”, and “good choices”, but what people don’t really understand is that this is by far one of the most important aspects of nutrition. The choices you make in your food selection are going to be the first step that you take in your nutritional and athletic success. If we look at this from a physics standpoint, 600kcal of carbs is 600kcal of carbs, regardless of the source. Unfortunately, physics is wrong – well to an extent.

Make good choices with your carbs

Make good choices with your carbs

The law of thermodynamics (energy in vs. energy out), when applied to the body works, only if you look at the body as a furnace. The body is not a furnace. It is a living ecosystem which is subject to development based on outside influence, and as such, it process’ macronutrients based on the quality of what goes into the body. The key thing to remember is calories are what you need to live, and provide you with the energy to refuel and develop. Being in a major calorie deficit is going to negatively affect your ability to perform and, taken too far, can be very bad for your health. As such we don’t want to deprive your body of calories, but they need to come from good clean sources. Thankfully, these are found in abundance in nature. The reason for this is that, as far as the body is concerned, there is one hell of a difference between 600kcal of carbs from sweet potato as opposed to Haribo. This is due to hormonal responses of the body in response to the food you eat. So when we make food choices, we need to make sure that we make the best choices, not just for our goals, but also the moment in time that we need a specific macronutrient.

Nutrient timing –

So, if we work on the premise that the body is an ecosystem that is constantly reacting, we understand that there is a great deal going on in our body which we can take control of. So let’s put this into the context of training. There are two hormones that we need to keep in mind before we delve into this – insulin and glucagon. When you start exercising the fuel mobilizing hormone glucagon gets to work, freeing up all of the fuel that you have stored in your body to allow your muscles to contract, relax, and move in a way which allows you to act out the motor patterns relevant to your sport or activity. This is your glycolytic system in full effect! With me so far? Ok, cool! So, when you are done using up your bodies fuel stores, doing whatever it is that you are doing, the fuel storage hormone insulin kicks in.

This is the optimal time to take in the two macronutrients that are essential to refuel and rebuild. The protein you take is synthesized at a higher rate due to the rise in your bodies’ insulin levels, which causes your protein to be broken down into amino acids at an accelerated rate and sent where it needs to go, namely your muscle fibers to induce the act of muscle growth – Hypertrophy. However, because the bodies’ insulin levels have elevated, this is the best time to get carbs inside you without the fear of excess fat storage. Once again, this is due to insulin’s function as a storage hormone, which allows for a fast absorption of carbs into the muscles and liver to be stored as glycogen. As such, the best choice of carbohydrate is a high GI carb such as fruit or white rice to allow for maximal absorption in the shortest amount of time possible. I would not advise this during any other time than post workout, unless you are particularly lean or require an exceptionally high amount of carbs.

gainz-gainz-everywhere

The reason for this being, that insulin production is not just triggered by a metabolic demand, it is also triggered by the food we eat. So when we eat carbs, we trigger an insulin response, and the higher GI the carb source, the higher the insulin. If insulin does what it does best, which is store stuff, but your muscles and your liver are already full of glycogen, then what is it going to do? Well, it’s going to do the only thing that it can do, store said sugars in adipose tissue. Yep, that’s right, as fat. So what is the take home message from this section? Base the majority of your carb intake around your workouts. Whether you front load, back load, or intra-load, it does not matter so long as you work within a time frame which allows you to take advantage of your bodies’ primed anabolic state which will allow for the greatest amount of carbohydrate uptake.

Goal Orientated Nutrition –

It sounds silly, but give me a chance to explain. It sounds like the simplest thing in the world, but so many people try to eat for multiple goals, i.e. ‘I want to put on mass so I will eat loads of calories, but I don’t want to get fat so I will take in minimal carbs’. This is madness, and is in fact counter-productive. You need to pick one goal and eat towards it. If you need to gain strength, take in more carbs post workout to allow for a higher rate of central nervous system regeneration and energy refueling. If you are trying to put on mass, take in even more carbs post workout with a high GI source first, followed by a low GI source in your next meal to give your body some extra raw materials to work with. This is all part of a process that will ultimately allow you to optimize your goal.

Note I say goal, not goals. You need to prioritize one goal, one eating protocol, and track your progress based on how close you are to getting to that goal, not how far you are moving away from the status quo. If you are prioritizing strength, stop worrying about your physique. You are moving towards a strength goal, and once you are there, you can prioritize your physique from a whole new place of strength.

Train Strong.

Live Strong.

Be Stronger.