Each new client has achieved noticeable results (weight loss, strength gains, improved endurance, lower heart rate and blood pressure) after just a few weeks.
I couldn’t be happier….or more relieved.
Because, if I am being completely honest, I have to admit that I was a little bit worried about doing online training.
I was worried that because my online clients wouldn’t be getting the same “hands on” type of attention that my face to face clients get, they might not get the same quality of results.
And, my (slightly overinflated) ego wouldn’t be happy with half-assed training results. I built my training business solely on word of mouth and a mild case of OCD when it comes to designing and implementing training programs.
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Now I am kicking myself for not doing this sooner.
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So, as a thank you to all of the people who already signed up, and because I am unbelievably happy about how things have gone so far, for the remainder of the month, I am offering 3 months of online training for the price of 2 months.
Unfortunately, because I design all of the training programs by hand, I can only take on another 8 clients…sorry.
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3 Months of Online Personal Training – $500….Save $250
Alternate between 30 seconds of cold water and two minutes of hot water. Perform this shrinkage inducing protocol three or four times.
While most of the claims about this recovery technique are anecdotal, there is some research showing that alternating hot/cold showers post-exercise is effective in lowering both heart rate and the levels of lactate in your blood.
Anecdotally, contrast showers have been said to improve athletic recovery via increased blood flow and possible nutrient and waste product elimination (lactate). There may also be a psychological benefit and an increased feeling of alertness and fatigue reduction.
In my personal experience, contrast showers help reduce my post-workout DOMS (delayed onset muscle soreness) as well as perk me up for the rest of my day.
Localized inflammation in joints and muscles. Systemic inflammation throughout your body.
Fish oils are a great, natural, anti-inflammatory.
Add some to your post-workout shake. If you already have issues with chronic inflammation, you may want to consider adding some Turmeric/Curcumin or Zyflamend into the mix.
And while there are lots of supplements (natural adaptogens & pharmaceutical agents) out there that claim to help repair & restore the CNS, I don’t feel comfortable recommending any of them.
However, I am willing to push meditation & sleep as the two best CNS treatments ever invented.
Sleep – You probably don’t sleep enough already. Add in a tough workout routine and you’re looking for trouble. Get your 7-8 hrs.
Meditation – There are lots of ways to meditate. There are crunchy-granola yoga meditative techniques. There are medical based mindfulness meditation programs. Praying is a form of meditation. There are even mp3s you can buy that claim to help sync your brainwaves into the pattern best suited for meditation. But the simplest method may be to just sit or lie down, put your hands on your belly and focus as your breath flows in and out.
Epsom Salt Baths
Epsom Salts (magnesium sulfate) are another anti-inflammatory agent.
When added to a nice hot bath, they are absorbed through the skin and helps reduce muscular pain and general “achiness”. It also helps increase your levels of magnesium and may help reduce water retention.
Ice Massage
The benefits of ice massage are questionable at best. But, I know a lot of athletes who swear by it, so I figured it best to include it in this review.
Most of the pro-Ice Massage evidence isanecdotal. The main claim is that ice massage is an effective method for reducing localized inflammation and reducing the symptoms of DOMS.
However, the clinical research doesn’t agree. In fact, some researchers feel that ice massage should be contraindicated when it comes to preventing post-exercise DOMS.
So, I leave the decision up to you.
Personally, I will skip the post-workout ice massage. If you need more info, click here.
Medical research has shown that the benefits of massage include pain relief, reduced levels of anxiety and depression, and temporarily reduced blood pressure, heart rate, and state anxiety.
Plus, it just feels gooooood.
Get a massage every month or so. Your body will thank you.
TENS
TENS is a non-invasive, medically tested, safe nerve stimulation intended to reduce pain, both acute and chronic.
It’s also the subject of cheesy late night infomercials.
And that’s too bad. Because, in my experience, TENS is a great little tool for reducing muscular pain.
I bought a unit two years ago after a car accident screwed up my neck, back, shoulder & knee. It wasn’t my only treatment modality, but it was convenient, effective and relatively cheap.
For post-workout pain, a TENS unit is probably overkill. But, for those older trainees who have a few chronic aches and pains, a TENS unit might be worth it’s weight in gold.
Chiropractic / Acupuncture
I group these two treatment modalities together because my chiropractor is also an acupuncturist and soft-tissue therapist. I don’t get one without the other.
I go every two months and Sheldon works out the kinks that I have managed to create.
When I over-do the chin-ups and my bad shoulder acts up a little, Sheldon breaks out the acupuncture needles, re-adjusts the bones and does a little (excruciating) muscle stripping.
Back in the olden days, workout nutrition consisted of a quick run to the water fountain between exercises.
Then came Gatorade.
Then, we were introduced to the magic 20 minute post-workout window of time.
We were told that if we chugged down a carb/protein shake immediately after working out, we would:
Shift our metabolism from a catabolic state (muscle damaging) to an anabolic state (muscle building) .
Reduce post exercise muscle soreness
Get bigger, stronger, leaner, faster, etc…
And there was (and still is) a lot of scientific research to back up this belief.
As a result, every gym put in a “smoothie bar” and we all chugged down some pretty gross post-workout protein shakes.
But wait, it doesn’t end there, we’re just getting started.
Researchers began to study whether pre-workout carb/pro nutrition might be even more efficient than post-workout carb/pro nutrition.
And their research showed that it was.
As a result, instead of one post-workout shake, I was now drinking half my shake pre-workout and finishing the rest post-workout.
I thought I had it all figured out.
Not quite.
The next scientific breakthrough discovered that while a combined carb/pro shake pre-workout worked wonders, a carb free protein meal didn’t work near as well.
And that was fine with me. Those heavy pre-workout protein shakes were sloshing around in my stomach and slowing down my workouts.
RECAP
At this point:
Carbs before workout – GOOD
Carbs & pro before workout good, but made Doug’s tummy upset
Carbs during workout – GOOD
Carbs & Pro (Amino Acids) immediately post workout – GOOD
In a nutshell, the theory is that:
Carbs raise your insulin levels, increasing the efficiency of nutrient absorption.
Your workout inflicts micro-damage on your muscles.
Your muscles are now screaming for nutrition to re-synthesize newer/stronger/faster muscles.
Then you throw a bunch of protein/amino acids into the mix
And voila, your body recovers faster & more efficiently from your workouts.
End of story, right?
Not yet.
In the past few years, I have been reading more about improving anaerobic endurance during workouts by supplementing with beta alanine or bicarbonates. And while the research shows mixed results, I have personally and professionally seen impressive gains in endurance during some pretty intense HIIT & HIRT workouts.
Since adding these supplements into the mix, I have been able to push some very intense workouts well past the dreaded 45 minute mark.
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So, what does all of this mean?
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It means that for best results, I recommend:
Eating a combined pro/carb meal (real food) 1 to 2 hours before working out
Drinking a mid-workout beverage containing…a high GI carb like maltodextrin, BCAAs, creatine, bicarbonates and/or beta alanine.
Drinking a post-workout shake containing carbs and a fast digesting protein (whey isolate).
Keep in mind this is a best case scenario type of peri-workout nutrition program.
Most of you aren’t going to want to spend the money on all of this stuff.
So, if cost is an issue, I would recommend
Eat the pre-workout meal as described above.
Drink watered down orange juice during your workout. BCAAs & Creatine if you can afford them.
Post-workout shake as described above.
Personally, I have tried 3 different workout beverages with sugar/BCAAs/Beta Alanine/Bicarb and have found that Biotest’s Surge Workout Fuel to be the most effective. It costs approximately $1.10 per serving.
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BTW – peri means around or about…so in this case peri-workout nutrition means nutrition around your workout
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I look forward to hearing your feedback. Workout nutrition is a hotly debated topic amongst all of the “experts” out there on the interweb.
The other day on my blog, I introduced you to the Healthy Irishman and his plans to transform his body. Here is a link to that post.
Today, I will be outlining his program.
PROGRAM GOALS
The client want to add approx. 10 lbs of lean muscle.
Improve definition.
Improve fitness
Doesn’t want to look like a bodybuilder…more like LL Cool J or Jason Statham
PROGRAM OVERVIEW
This program is designed to:
provide maximum hypertrophy stimulus, while
supercharging anaerobic fitness and overall athleticism
In short, this program is going to make the Irishman bigger, stronger, faster, more flexible and hopefully reverse some of his dysfunction in his left shoulder.
THE WARM-UP
Unlike most programs, the warm-up doesn’t just get the Irishman ready for the workout, it is part of the workout.
I have designed two separate warm-ups that he will perform on alternate days.
Each warm-up is designed to dynamically stretch his joints, increase muscle temperature & elasticity, prime his anaerobic energy system as well as get his mind laser focused on the remainder of the workout
WARM-UP #1
Barbell Snatch x 8 reps
Barbell Overhead or Front Squat x 8 reps
Back Squat x 8 reps
Barbell Good Morning x 8 reps
Barbell Bent-Over Row x 8 reps
Barbell Deadlift x 8 reps
Hip Flexor Stretch x 8 reps
Repeat as many times as possible in 10 minutes (no rest between exercises – 30 sec. rest between supersets)
Note – You NEED to get through this at least 3 times in 10 min.
WARM-UP #2
Goblet Squat (DB) x 8 reps
Push-Up x 8 reps
Body Weight Row x 8 reps
Shuffle Lunge x 30 reps
Ab Wheel Roll-Outs x 8 reps
DB Swings x 20 reps
Hip Flexor Stretch x 8 reps
Repeat as many times as possible in 10 minutes (no rest between exercises – 30 sec. rest between supersets)
Note – You NEED to get through this at least 3 times in 10 min.
By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.
Take 5 min to get ready for the “real” workout
THE WORKOUT
The key to the success of these workouts is intensity.
I don’t care about the amount of weight lifted or how many reps. What I care about is effort. If you push harder than you thought you could ever push yourself, this workout will reward you with truly impressive results
For example, I tried this workout on a personal training client with amazing results
He is/was a tall (6′5″) guys with little muscle
In 9 weeks, he added 13 lbs of muscle and if his impedance scale is accurate, his BF has dropped from 23% to 14%
WORKOUT BASICS
Each workout will consist of 3 supersets
Each superset will consist of 2 exercises
Each superset will last 10 minutes
The reps performed per exercise will be modified by yours truly to maximize results.
The weight selected per exercise will also be modified by yours truly.
Intensity level HAS to be 100%
Simple…but not easy
SAMPLE WORKOUT
Superset #1
Alternate between exercise #1 and #2 for 10 minutes
No rest between sets
Exercise # 1
Goblet Squat
Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
Perform a maximum of 10 reps per set (at first, this will seem very easy..don’t worry, after 10 minutes you legs will be dying)
Exercise # 2
DB Lateral Raise / DB Bent-Over Lateral Raise
Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
Perform a maximum of 10 reps per set (by the end of 10 min, you may only be getting 1 or 2 reps per set, but remember 100% intensity)
Alternate between shoulder exercises - ie Goblet/Laterals/Goblet/Bent-Over Lateral/Goblet/Lateral/Goblet/ Bent-Over Lateral…
5 Minutes rest between supersets #1 and #2 – Use that time to set up for superset #2
Superset #2
Alternate between exercise #1 and #2 for 10 minutes
No rest between sets
Exercise # 1
Swing Snatch
Choose a weight that would allow you to perform 40 quality reps
Perform a maximum of 20 reps per set
Exercise # 2
Cable Straight Arm Pushdown (aka the Vertical Woodchop or Hi-Lo Slam)
Choose a weight that would allow you to perform 20 quality reps
Perform a maximum of 10 reps per set
Be explosive with these
Superset #3
Alternate between exercise #1 and #2 for 10 minutes
No rest between sets
Exercise # 1
1 Arm Kneeling Pulldown (or 1 Arm Alternating Standing Pulldown if 1 arm is n/a)
Choose a weight that would allow you to perform 20 quality reps
Perform a maximum of 10 reps per set
Exercise # 2
Shuffle Lunge
Bodyweight
30 reps per set
Focus on speed…shuffle those feet
Okay, that’s it for this intro post.
Tomorrow, I will be posting the Healthy Irishman’s first workout (just in case anyone wants to join in) .
Enjoy fellas.
A few weeks ago, the Healthy Irishman asked me to help transform himself from being merely healthy into something super-human.
And, considering how many posts he has written for Health Habits, I figured I owed him.
So, I put together a particularly nasty workout, beta tested it on one of my guinea pigs, and voila…starting Monday, the Irishman and his visiting younger brother will be putting on a freak show at the Venice Beach Gold’s Gym.
I will be posting the workouts here as well as on this Posterous website.
(FYI – with Posterous, The Irishman will be able to view his workouts (with video) off of his smartphone at the gym – just like an iPhone app, except the workout won’t suck)
For those of you who might be interested in following the Irishman’s progress (or joining in), feel free to sign up for email updates. Also, you should probably sign up for the Health Habits feed as well.
Here’s a brief outline of Gavan’s (the Irishman) current fitness routine
he trains 5 x per week
Mon to Fri
at 4:15 am (not a typo)
he workouts at Golds Gym – Venice (so he has access to every workout toy imaginable)
His current workout is based on a 2 exercise/10 set per bodypart workout based on a 5 day split
Heavy Partial: I don’t like partial reps for any rowing exercises
Isos: Isometric Row – Grab hold of an immovable object (ie. heavy barbell, cable stack, piece of equipment, flagpole, etc and try to pull it towards you using a rowing motion. Neither you nor the object should move. Hold for 2-5 seconds per rep for 3-8 reps
Plyos: N/A
Vibrations: Using a light weight (dumbbells, barbell, bands, etc..), perform 1 or 2 handed speed rows as fast as possible. I prefer the bands for this…less chance of injury Remember, think hummingbird wings - 3-8 reps
Immediately after completing the wake up exercise, proceed to a set of heavy Barbell/Dumbbell/Cable Rows – 3-8 reps
Upper Back
Vertical Pull
Heavy Partial: Partial Chin-Ups with added weight, Partial Pull-downs – 3-8 reps
Isos: Attempt to Chin-Up or Pulldown a weight that is too heavy to be moved – Hold for 2-5 seconds for 3-8 reps
Plyos: N/A
Vibrations: Using a light weight (dumbbells, barbell, bands, etc..), perform 1 or 2 handed speed rows as fast as possible. I prefer the bands for this…less chance of injury Remember, think hummingbird wings – 3-8 reps
Immediately after completing the wake up exercise, proceed to a set of heavy Barbell/Dumbbell/Cable Rows – 3-8 reps
Lower Back – Core
Spinal Extension
Heavy Partial: N/A
Isos: N/A
Plyos: Overhead Medicine Ball Tosses to the rear – 3-8 reps
Vibrations: Band Triple Extension or Swing Snatches (light weight) – 3-8 reps
Immediately after completing the wake up exercise, proceed to a set of heavy Swings or Good Mornings or Deadlifts – 3-8 reps
Chest
Heavy Partial: Partial Bench Press in the power rack – 3-8 reps
Isos: Isometric Bench Press – Push the bar into an immovable object (ex. Power Rack) - Hold for 2-5 seconds for 3-8 reps
Plyos: Medicine Ball Chest Throws (lying or standing)
Vibrations: Band Chest Press for speed
Immediately after completing the wake up exercise, proceed to a set of Chest Presses for 3-8 reps
Abs – Core
Spinal Flexion
Heavy Partial: N/A
Isos: N/A
Plyos: Medicine Ball Slams – 3-8 reps
Vibrations: Standing Band Crunch – 3-8 reps
Immediately after completing the wake up exercise, proceed to a set of Standing Cable Crunches (just like the band crunch except using a pull-down cable machine) – 3-8 reps
Obliques – Core
Spinal Rotation/Lateral Flexion
Heavy Partial: N/A
Isos: N/A
Plyos: Rotational Medicine Ball Slams – 3-8 reps
Vibrations: Band Wood Chops – 3-8 reps (move faster than the girls in the video)
Immediately after completing the wake up exercise, proceed to a set of Standing Cable Woodchops – 3-8 reps
Very Fast Concentric & Eccentric Muscular Contractions - like a hummingbird flapping it’s wings
After waking up the fast-twitch fibers, we hit them with…
Slightly Less Intense Concentric Muscular Contractions…through a full range of motion and performed as fast as possible. Think explosive bench presses.
Slightly Less Intense Eccentric Muscular Contractions….but we drastically increase the time under tension. Sloooowwww negatives on those bench presses.
With no pause at the top or bottom of the lift. The muscle is always under tension.
Today, I am going to give you some of my favorite Wake-Up Exercises and show you how to pair them with the traditional lifts to get the best results.
Wake-Up Exercises
For convenience, I am going to shorten my descriptions of the 3 style of wake up exercises.
Very Intense Concentric Muscular Contractions will be called “Heavy Partial Lifts” or “Isos”
Very Intense Eccentric Muscular Contractions will be called “Plyos”
Very Fast Concentric/Eccentric Muscular Contractions will be called “Vibrations”
I have broken the list of wake up exercises down by body part and/or body movement.
Hopefully, it is easy enough to follow, but if there’s a problem, please comment and I will update the post.
Here we go….
Traps
Vertical Shrug Movement
Heavy Partial: N/A
Isos: Isometric Shrug – Grab hold of an immovable object (ie. heavy barbell, pins in a power rack or even sit on a bench and grab the underside of the bench) and try to shrug it. The weight should not move. Hold for 2-5 seconds
Plyos: Slam Shrugs – Set up a power rack with the pins slightly lower than your shrug lockout height. Grab your barbell and position it beneath the pins. Then, shrug the bar HARD into the pins. Repeat for 3-5 reps
Vibrations: Using a light weight (dumbbells, barbell, bands, etc..), perform 5 shrugs as fast as possible. Remember, think hummingbird wings
Immediately after completing the wake up exercise, proceed to a set of heavy Barbell Shrugs – 3-8 reps
Horizontal Shrug Movement
Heavy Partial: N/A
Isos: Iso Face Pulls into the floor – Just like a regular standing cable face pull, except you are lying on your back and pushing your elbows back into the immovable floor – Repeat for 3-8 reps holding each rep for 1 sec.
Plyos : Reverse elbow strikes into a heavy bag – 3-8 reps per arm
Vibrations: Face Pulls using a Jump Stretch band – 3-8 reps – as fast as possible
Immediately after completing the wake up exercise, proceed to a set of Standing Cable Face Pulls – 3-8 reps
Shoulders
Overhead Pressing Movement
Heavy Partial: Standing or Seated Partial Shoulder Press out of a Power Rack
Isos: Isometric Shoulder Press – Shoulder Press into an immovable object - Hold for 2-5 seconds for 3-8 reps
Plyos: Medicine Ball Shoulder Press Throws- Repeat for 3-8 reps – think speed!!!
Vibrations: Shoulder press using bands – 3-8 reps – moving as fast as possible. Remember, think hummingbird wings
Immediately after completing the wake up exercise, proceed to a set of heavy Shoulder Presses – 3-8 reps – using either barbells or dumbbells
Lateral Raise Movement
Normally, I wouldn’t use this technique for an isolation exercise such as this, but feel free…
Heavy Partial: N/A
Isos: Isometric Lateral Raise – Lateral Raise into an immovable object (ex. Power Rack) - Hold for 2-5 seconds for 3-8 reps per arm
Plyos: N/A
Vibrations: Super-speed Lateral Raises using bands – 3-8 reps – moving as fast as possible. ala Speedy Gonzales
Immediately after completing the wake up exercise, proceed to a set of heavy Lateral Raises – 3-8 reps – using either barbells or dumbbells
Reverse Lateral Raise Movement
Normally, I wouldn’t use this technique for an isolation exercise such as this, but feel free…
Heavy Partial: N/A
Isos: Isometric Lateral Raise – Reverse Lateral Raise into an immovable object (ex. Power Rack) - Hold for 2-5 seconds for 3-8 reps per arm
Plyos: N/A
Vibrations: Super-speed Reverse Lateral Raises using bands – 3-8 reps – moving as fast as possible. ala Speedy Gonzales
Immediately after completing the wake up exercise, proceed to a set of heavy Lateral Raises – 3-8 reps – using either barbells or dumbbells
Biceps
Heavy Partial: Cheating Bicep Curls or Partial Range Bicep Curls – 3-8 reps
Isos: Isometric Bicep Curl – Curl a barbell into an immovable object (ex. Power Rack) - Hold for 2-5 seconds for 3-8 reps per arm
Plyos: Drop & Catch Bicep Curls – Start by holding a barbell at the top position of a bicep curl. As you start to lower the barbell, let it drop and catch it while your elbows are still bent. This will take some practice. You don’t want to drop the barbell. – 3-8 reps
Vibrations: Super-speed Bicep curls using bands – 3-8 reps – moving as fast as possible. ala Speedy Gonzales
Immediately after completing the wake up exercise, proceed to a set of heavy Bicep Curls – 3-8 reps – keep the form strict…not like the cheat curls
Triceps
Heavy Partial: Partial Dips, Partial Close Grip Bench Press or Partial Pushdowns- 3-8 reps
Isos: Isometric Close Grip Bench Press or Iso Pushdown- Your tricep force vs an immovable object (ex. Power Rack) - Hold for 2-5 seconds for 3-8 reps
Plyos: Close Grip Plyo Push Ups – 3-8 reps
Vibrations: Super-speed Pushdowns – 3-8 reps – moving as fast as possible.
Immediately after completing the wake up exercise, proceed to a set of heavy Dips, Close Grip Bench or Pushdowns – 3-8 reps – keep the form strict.
Okay, that’s enough for today. This post is too long already.
Since building the Squidoo Lens about Ryan Reynolds’ Deadpool Workout, I have become a big Deadpool fan and am really looking forward to the movie. I think the studio made a great choice casting Ryan “Smart Ass” Reynolds in the role of Wade Wilson.
But, as I mentioned in the lens, Ryan is naturally a pretty skinny guy.
As a result, adding a whole lot of muscle mass was job #1 as he got ready to take on the role of Deadpool.
In this post, I give you a mass building workout that will put Deadpool to shame.
And I have named it…
The Deadpool Mega Muscle Mass Workout
Like I mentioned in the previous article, the key to the success of this mass building phase is the focus on your nervous system and fast-twitch muscle fibers.
The theory is that since most hardgainers are slow-twitch fiber dominant, and slow-twitch fibers aren’t built for hypertrophy, we need to do something special to wake up those dormant fast-twitch fibers and force them to grow.
And here’s how we’re going to do it:
Each workout will consist of a series of 2-exercise supersets
The first exercise in each superset is designed to wake up the fast-twitch muscle fibers
The second exercise in each superset is designed to take advantage of the newly awakened fast-twitch fibers
How to Wake Up your Fast-Twitch Fibers
I was exposed to this concept about 15 years ago. At that time, I was training for powerlifting and strongman events. But my bench press was stuck. So, here’s what I did.
I would perform a partial bench press in a power rack with as much weight as I could handle. After a few sets of single reps, I would crawl over to standard bench press and attempt a maximum lift.
This technique allowed my to put over 30 lbs on my maximum bench press…after just 2 workouts.
The Theory
My strength was improved due to some combination of fast-twitch muscle recruitment and improved neuro-muscular co-ordination.
Since then, I have researched this topic…without much success. At least in the English speaking world. Those Russians were way ahead of us back in the day.
Anyway, most of you probably don’t care very much about the theory, so let’s move on.
The Wake-Up Exercises
I use 3 different methods to wake up the fast twitch fibers
Very Intense Concentric Muscular Contractions – that’s what I did with the partial rack bench press
Very Intense Eccentric Muscular Contractions – Plyometric movements
Very Fast Concentric & Eccentric Muscular Contractions - think sprints or throwing movements
Okay, your fast-twitch fibers are awake…now what?
Now we take advantage of those FTs, by exposing them:
Slightly Less Intense Concentric Muscular Contractions…through a full range of motion and performed as fast as possible. Think explosive bench presses.
Slightly Less Intense Eccentric Muscular Contractions….but we drastically increase the time under tension. Sloooowwww negatives on those bench presses.
With no pause at the top or bottom of the lift. The muscle is always under tension.
Reps, Sets & Bodyparts
Here’s where individual goals play a part.
Are you interested in athletic performance or just getting big and buff like Arnie?
My GPs were athletes, so I had them doing total body workouts. If they had been interested in appearance only, I would have had them do split body workouts (ie Back & Bis on Monday, Chest & Tris on Wed)
When it comes to rep selection, I had the GPs perform 3-8 reps on the Wake Up sets and 3-8 reps on the Work sets
For sets, I was much more fluid and looked at performance and time.
Max time for a workout was 45 min
But more important than time was speed. If I noticed a drop in the speed of movement, we shut everything down and hit the showers….not together. You get my point.
So, there you go. That’s the nuts and bolts of the Deadpool Mega Muscle Mass Workout
In the next installment, I will give you some examples of Wake-Up Exercises and show you how to pair them with the traditional lifts to get the best results.
Back in the olden days, workout nutrition consisted of a quick run to the water fountain between exercises.
As a result, instead of one post-workout shake, I was now drinking half my shake pre-workout and finishing the rest post-workout.
