There are a few covets I follow
when training myself and especially
when training others.
Follow these and they will
dramatically help your
gain more muscle and strength.
These are super simple
yet often overlooked.
1. Train by "feel" - if you feel
strong then take advantage
and go hard and heavy. If you feel
weak, then back off and go
lighter, roll out and stretch extra
after the session, and reduce
overall volume of workout.
2. Use a variety of training tools.
Kettlebells, barbells, dumbbells,
bodyweight, etc. Do not become the
person who uses only one method
or only one tool. You'll have
tons of weak points, accumulate
overuse injuries and will
have many "holes" in your game.
Being a purist will work against
you in the iron game unless you
specifically compete in your
specialization. Even then, variety
is always helpful.
3. Eat as much "natural" food
as possible. I have found
best results through plenty of fruits
and veggies, meats, nuts, seeds and
tons of water. I often hear argument
against fruit but when I'm eating clean
and don't touch milk, bread and dairy
I feel a ton of energy and lean out
very quickly.
Once we make small adjustments like the
above with our clients they also begin
leaning out, increasing energy and
increasing lean muscle gains.
4. Last but not least, unless some
medical condition does not allow
you to perform the basic power
lifts, you should use them
regularly:
- squats
- floor presses
- military presses
- deadlifts
These are awesome exercises, especially
when combined with more basic lifts
that are ground based, compound and
aggressive.
That's enough to keep
you busy for now.
In strength,
Zach
P.S. - Stay tuned for a special
announcement on February 25th.
3 Responses
Zach
Could you claify what you mean by “eating natural”
Surely milk is natural and unless your lactose intolerent, whats wrong with a glass with meals?
As with bread,wholegrain is a good source of nutrition in itself I would have thought.
Am I missing the point here and is this just an eating program you recomend for people trying to get leaner?
Thanks mate
Dave
Sydney Australia.
Dave
great question!
As we enter our early 20’s, our bodies often develop allergens, and the majority of the time we develop allergens to dairy products!
I have seen guys put on muscle AND lean out when the dairy was limited. Milk is great, but for many, it seems to lose it’s powerful effect in during the time of early 20’s, then again, for some, it works great and was also advised greatly in a few powerful strength books.
Thanks for your message all the way from Down Under!
–Z–
Zach;
You really don’t drink milk regularly? I didn’t drink much milk in the past, but after much research and trial and error, I found that milk, either by itself or in a protein drink, has helped me keep/add weight. At 47, I weigh 182, after weighting almost 200 two years ago, dropping down to 170 and adding the rest in muscle(thanks to you in large part!).I recently finished the “squats & milk” routine, and you know how much milk that requires! I added about 8#. I have also noticed a drop in strength and energy when I run out of protein & creatine and I’m too lazy to go to the store and replenish my supply. So, at least for me, milk, protein and greatine are staples in my training diet.