I started lifting weights in 1991, but only in the last 4 years have I really stepped up the intensity, and I'm lovin' it!

Building Lean Body Mass

In the gym I see men that are faithful to their workouts. But, year after year they do not look any different. Why is that? If they just want to maintain their health that is fine, but I have more intense goals than that. I want to see change! I have worked out for ten years, but only in the past three years have I stepped up the intensity.  I love the EAS moto which is "Change your mind, change your body."  I decided I was going to learn what it takes to become a natural bodybuilder. To do this began to seek out men on the Internet and in person who had the body that I wanted and I grilled them about their diet, supplements and workouts. Through researching books, magazines, the Internet, and impromptu interviews, I became focused in my diet and workouts. I am still like a thirsty spunge always looking for ways to refine my diet and workouts. My recommended supplements below are great for giving an edge, but if you do not have the basics down, forget it! What are the basics? Eight hours of sleep, eating at least 6 healthy meals per day (a shake or protein bar can be a meal), and working out three to six days per week with good form and mental focus. Mental focus is worth more than any supplement or drug. Looking at Arnold Schwarzenegger in peak condition—22 ½” arms, 57” chest, legs like oaks—most would say, “I could never do that.” Arnold would nod and give you that crocodile grin. “You’re right, Girly Man,” he’d say. “Not with that attitude.” Schwarzenegger said, “The secret is to make your mind work for you, not against you. Having that ability is half the battle…. Whether it’s building a Mr. Olympia physique or succeeding in business, you have to want to do it first in your mind and believe you can do it in your heart.” Keep your workouts fresh by changing up your routines every once in a while. Your body gets use to a routine if you stick to it long enough. If you are not seeing gains anymore, your body is not being challenged so it has stopped responding. Keep your body guessing. For example, when I work out the chest on the bench, I alternate between using the dumbbells and the barbells. Occasionally I use a machine instead of the dumbbell/barbell bench. Once in a while I pull out some spreadsheets of a favorite routine (from Size Surge) on a clip board and I will use this ten week program. But even this routine changes after 5 weeks to “Phase Two”. Avoid over-training. I am not by any means implying to go light on the workouts. I believe in intense workouts, but after four to six weeks I give myself a week long break. This break could mean three different things depending on what my body is telling me. For me, it may be a light week of training. Sometimes I choose to do only cardiovascular exercise if I am in a cutting cycle. If I am feeling a cold or flu bug coming on I take a complete forced break from the gym to rest and recover. Two highly recommended workouts: Size Surge 10 week program While researching the Internet, I read a comment that intrigued me. This guy said, “To say that Size Surge works is an understatement!” I gave this ten week program a try in October 2000 and I have never been the same! I gained a lean 15 lbs of mass. There is a sequel that I also recommend, although it did not nearly have the effect that the first book had on me. Halfway through this program everyone at work was asking me if I'm doing steroids. The problem with Size Surge for me is that it is so short term. Your body needs new challenges. That's why I love another workout called "Gopro". I discovered this from ironmagazineforums.com. On this forum there is a guy who competes with a screen name "Gopro". Below I provide the links to this workout that I print out and have with my clipboard at the gym. This Gopro workout can be used long term since it keeps your body guessing and so it is always being challenged. It is a three week plan that I repeat over twice before giving myself a week off from training, as explained above.

All of the above, or any of the advice I give on any of the pages of this Website is my opinion. I advise you to do your own research and check with your doctor to make sure you have no conditions, which may be adversely affected by anything I recommend. If you have questions or comments, I'd love to hear your feedback!

"GOPRO" WORKOUT WEEK 1 - POWER WEEK 2 - REP RANGE WEEK 3 - SHOCK Power/Rep Range/Shock: The basics... Article by Eric Broser

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