As athletes our main concerns are usually based around optimal performance and/or maximum physical appeal. We want to run faster, push harder, lift longer and appear like superheroes come to life! However, none of these things carry much importance if you are compromising your health. Let’s face it, nothing will derail you from your goals more quickly than falling ill, succumbing to disease, or shortening your precious life. This is why you must balance your approach in such a way that you are not only optimizing your gains (in muscle, power and strength), but also maximizing your overall health. Read on to learn about my some of my best healthy diet and training tips for growing gains in 2020!
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Meal 1
- Protein: ALLMAX ISOFLEX
- Carbs: Oatmeal and Fruit
- Healthy Fats: ALLMAX OMEGA-3 CAPS
- **Take packet of ALLMAX VITASTACK after meal
Meal 2
- Protein: Chicken Breast
- Carbs: Sweet Potato and Large Mixed Salad
- Healthy Fats: Avocado
- **30 min before meal 3 take 5-10 grams ALLMAX GLUTAMINE
Meal 3
- Pre-Workout
- Protein: Egg Whites (with 1-2 yolks)
- Carbs: Fruit
- Healthy Fats: Almonds
Meal 4
- Post-Workout
- Protein: ALLMAX ISOFLEX
- Carbs: White and Brown Rice Mixed and Whole Grain Bagel
- Healthy Fats: ALLMAX OMEGA-3 CAPS
Meal 5
- Protein: Bison Burgers
- Carbs: Quinoa and Vegetables
- Healthy Fats: Olive Oil
- **30 min before meal 6 take 5-10 grams ALLMAX GLUTAMINE
Meal 6
- Protein: Non-Fat Cottage Cheese
- Carbs: None, but Salad or Veggies ok.
- Healthy Fats: Walnuts and ALLMAX OMEGA-3 CAPS
- **Take 2-4 ALLMAX ALLFLEX caps after meal.
- Train with weights in a 2 day on and 1 day off pattern. Allow at least one day of rest after every two days of resistance training.
- Warm-up with an easy walk on the treadmill (or something similar) for 10 minutes before a weight training workout to raise core temperature and get blood flowing throughout the body.
- After the completion of a weight training session spend 5-10 minutes stretching the muscles that were trained, as well as the hamstrings, low back, and any other areas that tend to tighten up after a workout.
- Make sure to include cardio workouts in your overall program regardless of the goals you may have. At least 3-4 thirty-minute sessions per week will keep your heart healthy and your metabolism at its peak.
- Train in phases. Spend 12 weeks or so maxing out on intensity, and then take 2-4 weeks to back off a bit so your mind, muscles and CNS can recover, repair and get ready for the next onslaught.
Sample Workout Program
Monday
CHEST
EXERCISE | SETS | REPS | TEMPO | REST |
Incline DB Press | 3 | 7-9 | 2/0/2 | 2-3 min |
Smith Bench Press to Upper Chest | 3 | 10-12 | 2/0/2 | 2-3 min |
Flat DB Flye | 2 | 13-15 | 2/0/2 | 2 min |
Low Cable Crossover | 2 | 16-20 | 2/0/1/1 | 2 min |
BICEPS
EXERCISE | SETS | REPS | TEMPO | REST |
BB or EZ Bar Preacher Curl | 3 | 7-9 | 2/0/2 | 2 min |
Standing BB Curl | 2 | 10-12 | 2/0/2 | 2 min |
Concentration Curl | 2 | 13-15 | 2/0/1/1 | 2 min |
FOREARMS
EXERCISE | SETS | REPS | TEMPO | REST |
Incline Hammer DB Curl | 2 | 1 X 7-9 1 X 10-12 | 2/1/2 | 2 min |
Seated BB Wrist Curl | 2 | 1 x 13-15, 1 x 16-20 | 1/0/1/1 | 2 min |
ABDOMINALS
EXERCISE | SETS | REPS | TEMPO | REST |
Cable Crunch | 2 | 16-20 | 2/0/1/1 | 2 min |
Lying Bent Leg Hip Raise | 1 | 21-25 or Max Reps | 2/0/1 | 2 min |
Lying Side Crunch | 1 | 26-30 Per Side | 1/0/1/1 | 2 min |
Tuesday
QUADS
EXERCISE | SETS | REPS | TEMPO | REST |
Wide Stance Leg Press | 3 | 7-9 | 2/0/2 | 2-3 min |
Narrow Stance Smith Squats | 3 | 10-12 | 2/0/2 | 2-3 min |
Walking DB Lunge | 2 | 13-15 Per Leg | 2/1/1 | 2-3 min |
Single Leg Leg Extension | 2 | 16-20 Per Leg | 2/0/1/1 | 2 min |
HAMSTRINGS
EXERCISE | SETS | REPS | TEMPO | REST |
Lying Leg Curl | 2 | 7-9 | 2/0/2 | 2 min |
Stiff Leg Deadlift | 2 | 10-12 | 2/0/2 | 2-3 min |
Single Leg Seated Leg Curl | 2 | 13-15 per leg | 2/0/2 | 2 min |
Adduction Machine | 2 | 16-20 | 2/0/1/1 | 2 min |
CALVES
EXERCISE | SETS | REPS | TEMPO | REST |
Calf Press | 1 | 7-9 | 2/0/1 | 2 min |
Seated Calf Raise | 1 | 10-12 | 2/0/1 | 2 min |
Single Leg DB Calf Raise | 2 | 13-15 Per Leg | 2/1/1 | 2 min |
Thursday
LATS
EXERCISE | SETS | REPS | TEMPO | REST |
Underhand Grip BB Bent Row | 3 | 7-9 | 2/0/1 | 2-3 min |
CG Seated Cable Row or Machine Row | 3 | 10-12 | 2/0/2 | 2 min |
WG Pulldown or Assisted Pullup | 2-3 | 13-15 | 2/0/2 | 2 min |
DB Pullover | 2 | 16-20 | 2/0/2 | 2 min |
LOWER BACK
EXERCISE | SETS | REPS | TEMPO | REST |
Partial Deadlift from Mid-Shins | 2 | 1 x 7-9, 1 x 10-12 | 2/1/1 | 2-3 min |
Weighted Hyperextension | 2 | 1 x 10-12, 1 x 13-15 | 2/0/2/1 | 2 min |
ABDOMINALS
EXERCISE | SETS | REPS | TEMPO | REST |
Seated or Lying Crunch Machine | 1 | 13-15 | 2/0/1/1 | 2 min |
Vertical Supported or Hanging Straight Leg Raise | 2 | 16-20 or Max Reps | 2/0/1 | 2 min |
Side Plank | 1 | Max Hold Each Side | N/A | 2 min |
Friday
SHOULDERS
EXERCISE | SETS | REPS | TEMPO | REST |
Shoulder Width Grip BB Upright Row | 2 | 7-9 | 2/0/1/1 | 2 min |
Standing BB or DB Overhead Press | 3 | 10-12 | 2/0/2 | 2-3 min |
Seated Bent Rear DB Lateral | 2 | 13-15 | 2/0/1/1 | 2 min |
Single Arm Incline Side Lateral | 2 | 16-20 | 2/0/2 | 2 min |
TRAPEZIUS
EXERCISE | SETS | REPS | TEMPO | REST |
BB or Smith | 1 | 7-9 | 2/0/1/1 | 2 min |
Seated Leaning Forward to 70 Degrees or Face Down on Incline Bench DB Shrug | 2 | 10-12 | 2/0/1/1 | 2 min |
CG Cable Upright Row | 1 | 13-15 | 2/0/1/1 | 2 min |
TRICEPS
EXERCISE | SETS | REPS | TEMPO | REST |
Skull Crusher | 2 | 7-9 | 2/0/2 | 2 min |
Incline 2 Arms Overhead DB or Cable Extension | 2 | 10-12 | 2/1/2 | 2 min |
Rope Pushdown | 2 | 13-15 | 2/0/1/1 | 2 min |
DB Kickback | 1 | 16-20 | 2/0/1/1 | 2 min |
CALVES
EXERCISE | SETS | REPS | TEMPO | REST |
Standing Calf Raise | 2 | 1 x 7-9, 1 x 10-12 | 2/1/1 | 2 min |
Seated Calf Raise | 2 | 1 x 13-15, 1 x 16-20 | 2/0/1/1 | 2 min |