Progress is the cornerstone of our efforts in the gym. Without progress you stand no chance of reaching your goals and will ultimately decide that your efforts may be served better elsewhere. On the contrary, if continued gains and an innate desire to become the best possible version of yourself are at the forefront of your thinking, there are three very important steps you need to focus on. Every ounce of sweat and determination put forth in the gym will be accounted for and the cumulative effect will be well worth it.
Step One: The Approach (Pre-workout)
Regardless of the time of day you train, everything you do up to that point will affect and be reflected in your workout. Whether you train morning, afternoon or night, how you approach your training time will determine if you have a positive or negative experience in the gym. Let’s first focus on rest. You need ample physical and mental energy to perform in the gym. This comes from adequate rest in the form of sleep. Making sure you are getting at least eight hours of sleep at night allows your body to recover from previous day’s work and gives you the mental acuity to carry out the task at hand. It doesn’t hurt that the added benefit of a good sleep is heightened growth hormone levels either.
Next comes your nutrition. Plain and simple, your body needs food to use as fuel. Complex carbohydrates, lean sources of protein and healthy fats should comprise your diet. A lot of the pro bodybuilders and top amateurs I know like the idea of having at least 2-3 whole food meals in them prior to training but not too close to their training time. That’s when supplementation comes into play. Approximately a half hour to forty-five minutes prior to training, having a protein shake and pre-workout drink is an excellent idea. This will ensure added energy and the nutrients needed to support hypertrophy without the feeling of having food sitting heavy in the gut. You are now ready to train.
Step 2: The Act (Intra-workout)
I’ve heard a lot of bodybuilders say this and I use to say this myself until I became more educated and seasoned in my bodybuilding pursuits. “The training is the easy part.” What this statement is referring to is that the rigors of a bodybuilding diet are the hardest, and that training is a break from all that encompasses getting your body ready for presentation. What a farce. There are so many intricacies that need to be addressed while training that those who feel this way will never experience the feeling of being on stage at their best. Intensity is something everyone talks about but very few actually understand and employ. Having a focus and engaging in exercises that put a tremendous amount of stress not only on muscle tissue, but also your central nervous system, takes a mental focus so strong that many have never truly experienced it. If you find yourself doing set after set and leaving the gym feeling energized and refreshed, you came nowhere near the intensity needed to achieve maximal gains. Using a training philosophy such as Max OT, and using it as prescribed, not only breeds intensity but requires it.
Step 3: The Finale (Post-Workout)
You should have one thing in mind at this point that trumps everything else; recovery. The muscle tissue is damaged and needs to be repaired as quickly as possible. The goal is anabolism and to initiate this process you need fast acting carbohydrates and quickly digested protein. A shake that has both components is best fit here as it will be rapidly absorbed by the body. After about 45 minutes to an hour, a whole food meal again consisting of carbohydrates (this time complex) and lean sources of protein is suggested. Then you rest again. Growth occurs during this rest time and by virtue of the process of hypertrophy, doing anything that targets a previously damaged muscle group will be counterproductive and limiting in muscle gains.
Suggested Supplements for each step
In the pre-workout stage, you want to prime your muscles and body for the damage it is about to incur and give yourself the energy needed to blast through an intense session with the weights. Using products such as Dymetadrine Xtreme and BETA-X are excellent sources which will supply this much-needed energy and focus. A quick VP2 protein shake a half hour prior to training will supply the amino acids for optimal muscle functioning.
During the intra-workout stage, a serving of DGC during training will supply fuel for your muscles, optimize hydration and encourage protein synthesis.
Finally, post-workout, you should immediately consume VP2 Whey Isolate, Micronized Creatine, GL3 and a serving of BCAA 4500 to initiate the recovery process.
By following the guidelines set forth in each of these steps, you are giving yourself a chance to have the best workout experience possible. It takes planning and some time on your part to make sure everything is in place but will be well worth it in the end. The blueprint for success is here, it’s now up to you to take advantage of it.
