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Justin Woltering ICON MEN Trainer Blog: March 2010
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The TRUTH about Supplements and Recovery
ICON MEN Members,
I am super excited to hear you are making such great progress in your training! I am more pumped than ever to keep bringing you the truth about training and put you on the fast track to the body you are looking for. By understanding true recovery you will maximize results.
Before I go into detail about supplements, it is necessary to understand that I worked for GNC for a couple of years. Needless to say, I have tried nearly every supplement under the sun. After being educated on proper nutrition, I have discovered the most efficient way to get the most bang for your buck while still using the highest quality supplements available today.
My Current Supplement Stack:
Multivitamin- Use a green ''whole food'' multivitamin with breakfast and before bed.
BCAA- I prefer the BCAA powder, particularly XTEND, due to the fact that it tastes good and mixes well, while other BCAA powders are very bitter in taste. I usually just put eight scoops into a gallon jug, and drink it throughout the day. Also take it immediately post-workout.
Isolate Protein- Be sure to use isolate protein in between breakfast and lunch, usually paired with a piece of fresh fruit. Also consume post-workout, with complex carbs and another piece of fruit.
Pre-workout- I prefer Superpump 250 by Gaspari Nutrition. However, if you are looking to save a few dollars just take some L-Arginine pills with coffee pre-workout.
Creatine- Take 5 grams of creatine powder with your post-workout shake. I like CellMass by BSN but if you are trying to save a few dollars you can find a generic creatine ethyl-ester that will work nearly as well.
Casein Protein- Casein Protein is a slow digesting protein, which makes it ideal to drink before bed. I will usually add a little Omega 3 or natural peanut butter to this shake. You will be pleasantly surprised at the effect this will have on your physique.
Alpha Lipoic Acid (ALA) - Personal favorite anti-oxidant that prevents cell damage and increases detoxification properties. I also take this before bed.
ZMA - This is bedtime supplement that allows you to enter into a deeper state of sleep as well increase natural testosterone levels.
What do you do for your Obliques and Serratus?
One of the most common questions I get from online inquiries is, ''what do you do to get your obliques and serratus to look like that?'' They can teach an entire college course on this topic; however, I will summarize some basic tips that will get you on your way.
Training obliques and serratus is key to seeing complete abdominal development. Learn how to work these properly to obtain the coveted six pack abs with the deepest cuts you have ever seen!
The anterior serratus - This muscle is called the ''boxer's muscle,'' because it is largely responsible for the protraction of the scapula. Basically, this muscle is in charge of pulling of the scapula forward and around the rib cage when someone throws a punch. So obviously, improving your punch speed, form and endurance will also help your development of these muscles.
The Interior and Exterior Oblique - Training your obliques will help to reduce your waistline and allow you to develop the ripped abs you are looking for. Hanging knee raises with a twist as well as kickboxing are two of my favorite methods of isolating the obliques.
Exercise Tips for Compound Movements:
Front Squat: I am all about training heavy for bigger legs, but when it comes to front squats, I really like to lighten the weight and get as low as possible.
Walking Lunges: When performing walking lunges, I like to lunge as far as possible and usually go for eight steps down and back.
DB Bench Press: DB Bench Press has definitely allowed my chest to attain that full balanced look. I like to hold my hands in a wide grip position to get the best stretch possible.
Supinated Bicep Curl: I prefer to perform a supinated bicep curl on the incline with my knees in the air, so that my lower back is tight to the bench. Performing a three-second negative allows me to really isolate the bicep.
Deadlift: I credit deadlifts for my back thickness. I have found that my muscles respond best to a 12 rep followed by a 6 rep max out on deadlifts every week.
Military Press: I often use a machine for Military Press; this enables me to go as heavy as possible. It also allows me to hold the weight above my head for as long as possible on my last rep without worrying about shoulder injury.
FACT VS. FICTION
Caffeine can make you stronger.
FACT.
Caffeine usage is a controversial topic in today's society. I personally believe that caffeine can beneficial if used properly. I have weighed the pros and cons of caffeine usage and I feel that it has helped my training, as well as mental focus. I take caffeine before I workout, because it has been scientifically proven that caffeine can make you stronger during your training session. Make sure to be drinking at least a gallon of water throughout your day. :
Your growth hormone will decrease after 50.
FACT.
It is true that after 50 growth hormone levels will decrease. Growth Hormone is responsible for many factors within the body including but not limited to:
- Increases calcium retention, and strengthens and increases the mineralization of the bone
- Increases muscle mass
- Promotes lipolysis (essentially burning body fat)
- Increases protein synthesis
- Stimulates the growth of all internal organs excluding the brain
- Reduces liver uptake of glucose, which reduces fat in the liver
- Stimulates the immune system
I have helped many clients in their 50's and much older get into the best shape of their life. By changing your nutrition, supplementation and sleep patterns, you can increase your natural growth hormone levels. Elevate your growth hormone levels to reveal your best physique yet!
To get answers to your training questions stay tuned every month to the ICON trainer blog. Go to the ICONMEN.COM store to get the latest clothing, calendars, and DVDs! If you have specific questions please inquire with the link below.
Train hard and have a great month!
Your Fitness Guru,
Justin Woltering
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Justin Woltering is a distinguished fitness expert and author. With five certifications and a life long commitment to fitness, Justin is guaranteed to stay on the cutting edge of the fitness industry. You can E-Mail Justin your feedback on his blog, or any other fitness or nutrition questions you may have.
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Justin Woltering | Wednesday, February 24th, 2010 @ 12:00 AM
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