If you are an athlete, or like to believe you were at one point,
think about the times in your life when you’ve felt the best. Now think about what you were doing physically and compare that to what you’re currently doing. If you’re like most people, chances are you felt like you were at the top of your game when you were doing some speed and agility work in conjunction with your strength training. I’m not talking about the grueling 5:00 AM conditioning sessions with the football team in high school. I’m talking about some well thought-out speed and agility work that had you moving fast and feeling explosive.
It’s an incredible feeling to feel light on your feet and able to move with a little spring in your step. It’s very different than the feeling of being strong or having great endurance. Those feel good too, but feeling athletic only comes from performing athletic movements on a consistent basis, and this feeling disappears quickly when it’s not used. Take one look at the way most bodybuilders or powerlifters move when they try to do something athletic. It’s not pretty. They get used to doing one thing, and their bodies forget how to move athletically.
you don’t need to do thousands of crunches, train on fancy machines, invest in expensive supplements, or use fancy powders.
People have been building stage ready type physiques and sporting six pack abs for hundreds, if not thousands of years. Back in those days, they didn’t have access to fancy potions, pills, berries, shake thingies, or gadgets to help them out. All they used were the basic essentials. Hard work & nutrition.
Let’s use inmates as an example. Yes I’m talking about prisoners! These guys are some of the most ripped dudes on the planet…and they never get to use 100% pure ion exchange whey, fat burners, or take expensive supplements to enhance their physiques. They don’t get to order fancy equipment or gadgets off the internet. The only choice these guys have is to just keep it old school!
hard work you place in the gym, but what you do on your days off. In order to maintain a long standing lean, cut, and defined physique you must stay active on the days that you are not trying to manage your aggressive routine. Some individuals call it “active rest days,” while I call it “my weekends.” We all have our thresholds as to how much energy we can spit out within our work week. Due to the fact that I am on my feet working from 6am-7:30pm Monday-Thursday and Friday mornings I know that my aggressive workouts end on Friday afternoon in order to give my body and mind ample time to recover. This allows me to charge full force into the next week. However, my weekends tend to be active on another level. You want to stay active on your days off to continue to burn calories, sustain lean muscle tissue, and keep an overall defined appearance. Here is an example of my past weekend.
we are all trying to figure out what the judges are really looking for. Your guess is as good as mine but one thing I know for sure is that balance and symmetry play a role in their decision. One of the most noticeable things I’ve seen in a lot of competitors, as well as most guys in general, is that their upper chest is underdeveloped relative to the rest of their chest. So to help out those of you that fall into this category here is a workout that I put my PT by Joe (ptbyjoellc.com/) and JamCore Physique Factory (www.facebook.com/pages/The-JamCore-Physique-Factory/218571681502085) through.
As with all my workouts, I do them heavy, fast and intense. If you’re going to do it, you may as well do it right. If you’re content thinking you’re the alpha male in your gym then go ahead and keep doing your thing but if you want to create changes in your physique then it’s time to step it up. The routine is comprised of 4 groups of exercises. They are as follows:
When it comes to working out, it seems like I run into many people that are trying the next quick program or magazine workout. While magazine workouts may be ok from time to time, you really have to step back and see where you are in your fitness journey and where want to go. Next, visualize yourself achieving where you want to be and then take that INTENSITY with you into the gym.
I recently read a little rant by a guy named Christian Thibaudeau about
why he doesn’t care for research in strength & conditioning. The jist of the rant was that we shouldn’t wait for research to prove what we already know is working, and that experience is the best way to know what works.
So I began the day thinking I was going to do a leg workout but had to switch it up when I felt my hamstring was still tender from my last leg workout. Sometimes it’s just better to listen to your body and allow a muscle group to recover rather than risking injury and setting you back in your fitness goals. As with every workout, I charged up my iPod and loaded it with some new tunes to get me in the zone while I warm up.
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