You just nailed down the workout of your life! You brutalized the muscle group with heavy sets. Then you dropped the weight and bumped up your rep range, torching those slow-twitch muscle fibers that are typically only activated after rep 12 or 15. You targeted the muscle group from every conceivable angle and at the end of the day, you know you have done your job. But the mission is only halfway complete. It’s now time to nail down those recovery factors needed to ensure your efforts in the gym don’t go to waste. Here are some post-workout steps that should be second nature after a brutal workout! Shower Immediately following your workout, you need to wash your body to remove the sweat and oil you have just accumulated during your hour long journey through the ...

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Bodybuilding is one of the more analytical sports out there. When a guy plays basketball, he follows the rules of the game, puts in his reps, and maybe comes home for the night and plays some video games to take his mind off his training. Bodybuilders tend to complete their workouts and then come home, hop on the bodybuilding message boards, and learn more about nutrition, training, and supplementation. This analytical nature is great for discovering what works and what doesn’t, and it allows use to track progress and find out which combinations of factors work best. However, some bodybuilders do take this activity too far. Measuring the amount of grams, calories, and ounces consumed before and after a workout, as well as the number of minutes to wait before consuming it, is going a little bit overboard. ...

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There is an old adage that reads “The quality of a workout isn’t determined by the meal you eat before training – it’s determined by the meals you eat in the 48 hours before training.” This is very true. If you live on Doritos and Big Macs for two straight days, then drink a whey protein shake and enter the gym, you’re going to have a very mediocre workout at best. However, if you are able to pack your muscles and liver with glycogen from eating good carbs, you’ll have plenty of energy in the gym. If you are able to fill your blood with amino acids to create a nitrogen-rich environment ripe for growth, your muscles will thank you. Intelligent bodybuilders know that placing a “cheat day” on a Sunday, then expecting to have a successful ...

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