Plateaus

All of us have experienced plateaus in our training, where we do not seem to be making any gains in our strength or size. These times can be frustrating. However, I have found that if I change one of the following factors, I can break through my plateaus.

First, is my attitude. I truly believe that in order to become strong, you need to think yourself strong. You need to believe that you are strong and have what it takes to "kill it" in the gym. Do not underestimate the power of positive thinking.

Second, is my diet. To become big and strong you need to eat big. It is simple science that if you are not consuming enough calories, your weight will decrease. This decrease will be even more profound if you are active. I try to eat six meals a day. With each meal I include protein, carbs, fruits and vegetables and lots of calories. I also supplement with a protein shake. Remember, if you want to be big, eat big.

Finally, is my workout routine. Our bodies adapt to the stress that is placed upon them. In order to make gains, one needs to keep in the body in shock. You keep the body in shock by regularly changing up your routine. Many professional athletes will change their workout routines weekly. The average joe can change his routine monthly. The key is variety. Keep the body shocked. Change it up. If you do, you will see yourself making gains.

Supplements

Any of you who have walked into a GNC have noticed the countless choices when it comes to supplements. With all of the choices it can be confusing and overwhelming. In reality, I have found that most supplements are a waste of money.

Besides a quality multivitamin and fish oil, I take creatine and a protein supplement. The brand of creatine I have found to work best is EAS Phosphagen Elite, with Beta-Alanine. I take 5.25 grams per day. In regards to my protein supplement, I use the EAS brand. I take the creatine right before bed. The protein I consume right after my workout and then again in the afternoon, or early evening.

A quality website to check out is http://www.prosource.net/. ProSource conducts research and evaluations on different brands and types of supplements, and also offers discounts.

Keep in mind that you can get big and strong without taking any supplements. I know of a strength and conditioning coach who is incredibly strong and healthy, and he takes no supplements. Finally, remember that supplements are just that - supplements. Nothing can replace a good diet.

Workout

I had a killer workout today. I started out with the following circuit, 3 sets:


1. Clean w/ push press
2. Squats
3. Deadlift
4. RDL
5. Bent-Over Row


After the circuit I then did the following:


1. Pull-ups (5 reps)
2. Dips (10 reps)
3. Recline Rows (w/ rope) (5 reps)
4. Weighted Dips (8 reps)
5. Recline Rows (w/ rope) (5 reps)
6. Weighted Dips


This was a great total body workout. Plus, it only took 1/2 hour. Give it a shot.


By the way, my 3 year old son worked out with me. As you can see, he was worn out after his workout.