Ultimate Muscle

The post-workout period is one of the most important times to consume quality nutrients.

If you haven't heard by now, consuming a high quality blend of protein and carbohydrates is extremely important after your workout. There are numerous blends out there that fit this bill and many of them are formulated with a 2:1 Carb-to-Protein ratio.

If you can't afford them, don't be afraid to use chocolate milk. Research has been done on chocolate milk and shown it to be effective as a post workout recovery drink. It has protein (1g/oz) and plenty of carbohydrates. Don't scoff at it, the difference between chocolate milk and a state-of-the-art recovery drink isn't as great as the difference between chocolate milk and nothing.

People were more muscular than you before they came out with crazy whey and casein protein blends, and they can get huge without them.

Chocolate milk wouldn't be a good pre-workout drink however. The dairy isn't conducive to getting proper blood flow.

Do yourself a favor from now on and make it a point to consume recovery drinks around your workout. You'll feel better, recover quicker, and improve your immune system.

1. Supplements - They're great, but are they doing what they need to for you? If you follow a quasi-strict nutrition plan, sometimes hitting your meals, sometimes not. Then stop spending money on supplements. They are intended to supplement--that is the top 2% of the pyramid. If you don't have the foundations of the pyramid set up--quality nutrition and proper programming--then they're not supplementing anything.

2. Intensity--I just blogged about this actually. Stop worrying about exact exercise order, sets, reps and follow one program with some serious effort. Break a sweat, strain a little (but keep good form ;) of course), and push your self. You'll be amazed at the results

3. Train heavy--sometimes 3 sets of 10 just isn't getting it done. Put some weight on the bar do heavy sets of 3, or 5. Mix it up. Your body adapts to rep ranges the fastest and exercises the slowest, so change up the rep scheme.

4. Speed--Every rep, during the concentric (the actual "lift") try to execute it with maximum speed while maintaining control. You'll noticeable feel the difference in workload and it will get those stubborn type 2 fibers that have the most muscle building potential.

5. Tricks are for kids--leave the cross-reverse-double-hypertrophy methods at home. It takes hard work, heavy weight, and full plates to build muscles. When I see guys at my gym doing stupid exotic exercises I get frustrated because they can't even bench 135. Get strong first, then pull out some of the witchcraft.

Patrick Performance

1. Stand against a wall with your feet about 12 inches from the wall. Make 3 points of contact, your butt, upper back (between your shoulders) and your head. Have a partner stick their hand behind your lower back. If they can put more than up to their knuckles behind your back, you are at risk for low back pain. If they cannot put their hand behind very far you have a flat curve in your spine and need specific training protocol!

2. Assume the same position as above, now put your arms in a high five position (straight to the sides of your shoulders) with your wrists and forearms touching the wall. Slide your hands overhead making a "Y". If your forearms and wrists can't touch still then your shoulders are out of alignment and you may have headaches or neck pain in store.

3. Squat. Common sypmtoms of a flawed squat include (from the ground up). Feet tilting inward, inability to keep weight on heels, knocked knees, breaking at the knees instead of the hips first, rounding forward of the back for starters.

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