Oh, yeah, I'm switching from my very-effective-in-my-younger-days 3-day split to a 4-day split. Here's what that looks like:
What's your weight routine look like?
Let me know – just hit reply.
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I'm trying to grow a nice tightknit community here and want you to be a MAJOR PART of it.
In the recent past, I've been lax on being consistent with my supplementation. I could make excuses: Work, vacation, kids, etc. Those all come into play, but it's really just laziness. And my back paid for it. I have been experiencing some pretty severe discomfort in my lower back (from numerous injuries, poor posture at work, sitting at the computer for 12-15 hours per day sometimes).
So I got consistent for a week. And my back pain vanished. The back pain resurfaced (because that's just what my back does — it's a real bitch sometimes), but it never got to the point of bothering me. That discomfort comes and goes, and I'm okay with that. I've lived with pain for many years; hours or even minutes without pain are incredible.
In all honesty, my back feels better now at 43 than it has for the last 30 years. My first memory of really bad back pain was at the age of 12. Then it got worse at 14. So, I've dealt with it for over 30 years. Trust me when I say that any amount of time that passes without pain or even discomfort is simply AWESOME. So you might be wondering what I am taking.
NOTE: These are 2-3 times the recommended dosages per the manufacturer's recommendations, and about 50x the RDA. Please don't construe this as medical advice and certainly don't try this without your doctor's approval. I am not a doctor, just a guy who's experimented a LOT with supplements over the past 20-25 years and knows what works for him. I could die tomorrow, too, so what the heck do I know?
You may want to give this book a read if you suffer from chronic low back pain.
It's really quite simple, but super-effective.
(I never knew how hard I could breathe until I started doing heavy deadlifts. Very similar effect to squats.)
I start out usually on the floor with a light weight, mixed grip (alternate your grip, though, so you get even development). Get down low by bending at the knees and hips, keeping the back flat. Then simultaneously push with the thighs, glutes, and hips, while lifting with the lower back, too.
Typically, I only do a few sets:
Deadlifts are funny (not “Ha-ha” funny) in that you're better off doing fewer reps with heavier weight, using super-strict form, rather than doing higher-rep, lower-weight sets.
It is so critical that you do these with the strictest form possible that getting carried away with too many reps will literally get you carried away!
The more reps you focus on, the less you focus on your form; so, do fewer reps but in strict form!
No back injuries.
Deads are so great for your core strength that they ought to be a staple in your weight-training programs.
They stimulate muscle growth and Growth Hormone production in a way similar to a squat program, but they really blast the upper body (all areas of the back and traps), including the biceps and forearms.
They may be a better exercise than the bench press!
I'm a slow learner. It took me a really long time to figure this out. This fact, coupled with my lower back issues over the past 10 or so years, has really kept the blinders on. But now that I can see clearly again, I'll never turn my back on the deadlift!
I love them now!
…and it's not good.
I've been lucky most of my life.
Lean, healthy, can take a beating. Strong, fast, and active. Smart, inquisitive, and kind.
But too much stress, too little rest, and shortcuts have killed my metabolism, fucked up my heart, and cut my T in half.
So it's time to get really fucking serious.
I'm too young to feel this damned old. Plus, I have 4 kids, all under 11 years old (my youngest just turned 2).
I ain't having no more. Trip to the doc's a couple years back virtually guarantees that! (snip snip)
I need to be here with them. And I love my wife and want to spend another 50 years with her.
Early death isn't an option.
And zest for life is a high priority.
This is what I'm going to do:
Dang, I didn't mean to lay it all out on you. But I bet at some point, you've faced similar challenges. And I bet you overcame them, just like I will.
Here's the supplement stack I mentioned:
If the above doesn't produce results (mostly in higher T levels, losing body fat, and feeling better), I will pursue the HRT path – yes, sticking myself with freaking needles full of testosterone.
I'm reading up on all of that now. I've been in consultation with a doctor who is open-minded about this sort of thing, which I've found is pretty darn rare.
When I finally stopped training like a madman, I started making gains.
The less I trained, the more strength and size I added.
Life is a big conflicting and confusing and counter-intuitive thing, right?
When I was a skinny hardgainer, I was lifting every day, doing many sets of many exercises. I ate all damned day long.
After years of frustration, I took a different approach.
That year I did that, I gained 60 pounds and was still under 6 percent body fat.
Don't ever let anybody tell you that's impossible. I did it. I know you can, too.
No steroids, either.
If you want to – but you must think out of the box.
Like I did.
If it ain't working, stop doing it. Try something else.
After all, the definition of insanity is doing the same thing over and over again and expecting a different result.
Ain't. Gonna. Happen.
Look, I know how hard it is to build muscle. Trust me when I tell you it took me 20+ years to figure it out. But once I did--BAM!--muscle appeared almost overnight. Give me your email address and I'll send you the keys.