Posts Tagged ‘thanksgiving’

I cant believe it, but I am actually going to turn 39-years old next month.

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Its funny, but I remember my father turning 40 years old and thinking that he was ancient.

Now, I am almost there.

Physically, there hasn’t been that many major changes since I was 18.  I am definitely slower and my joints hurt more, but I am probably stronger and my stamina is greater.

I also don’t get to sleep past 7 a.m with an infant at home and my hangovers last for 2 days instead of 1.

Since I have never stopped working out, I have been able to maintain a strong physique.  I am still benching over 300 lb’s and deadlifting over 500, and I can also run 3 miles in 21 minutes.

But if I didn’t work out, I would be in big trouble.

During last years bulk up, I noticed that I got way too fat.  In just 5 months of skipping out on cardio, I started to feel morbidly obese.  I started to find it difficult to complete basic day to day tasks like taking out the garbage and even walking up stairs.

Let’s face it, that is how most people live in this country.

If you cant see your abs, run a mile under 8 minutes, or climb stairs going to work; you are slowly dying.

If you don’t have any energy because you have the testosterone level of a teenage girl, you are in trouble.

If you hairline is receding, your back is getting hairy and your teeth are starting to rot.

You are on the fast track to death.

You won’t even make it to your life expectancy of 78.

You are not the only one, a lot of people in our generation won’t.

Wake up.

-John Andre

Check out my books on amazon.com!

Lift Heavy/Run Fast

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Imagine that your doctor told you that you had 20 years left to live?

Would you quit your job?

Would you travel more?

Would you get married or divorced?

I think I know what I would do.  I would buy an R.V. and travel throughout the United States for several years.

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In my R.V. I would pack a squat rack, bench press and up to 600 lb’s in weights.  Although it’s going to kill my gas mileage, I would be able to set up a base at different sites and powerlift.

For my cardio, well that’s easy.  I can run anywhere in the great outdoors, or alongside the truck as my wife drives.

After several years traveling throughout the United States, I would like to do the same in Europe.  Travel throughout the different counties with my 600 lb’s of weights and maybe take one or two side-excursions to Asia, most likely Japan and one other country.

Along with stopping at various churches and praying for my afterlife, I will publish two books about my travels and then I am ready to die.

So what would you plan on doing?

Or more importantly, what are you doing now?

  • Do you workout 5-6X a week?
  • Do you lift heavy to moderate weights?
  • Do you add cardio to your routine including sprint training?

Also, how is your diet?

  • Do you eat clean?
  • Do you have a visible 6-pack for part of the year?
  • Do you take any recreationale drugs?
  • Do you drink more than 20 beers a week?
  • Do you have high blood pressure or cholesterol and need medication to lower it?

WAKE UP STUPID!

Your life expectancy is probably only 20 years right now.

Travel…

Exercise…

Run…

Eat right..

Pray…

And enjoy your life…

-John Andre

Check out my books on amazon.com…

Lift Heavy/Run Fast

 

Muscle confusion is a common term used today by many bodybuilders and it does have some merit when done correctly.

The basic premise behind muscle confusion, is that your body will start to get used to the same exercises and you will need to change your routine to stimulate any further growth.

Do I use muscle confusion? Sort of.

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But to be honest with you, the best exercises are the heavy powerlifting basics; bench press, squats and deadlifts.

Arnold Schwarzenegger was deadlifting over 700lbs in his prime and Ronnie Coleman was deadlifting over 800.  If you can’t deadlift over 400lbs then I have news for you, you need to get stronger.

The same goes for bench press and squats.  If you can’t bench press over 300lbs, your chest will never grow large enough.

So in reality, I find that most bodybuilders need more muscle consistently, rather than muscle confusion.

But, I do use muscle confusion with my secondary exercises.  For example, after bench press I will usually add a secondary exercise.  Typically, it will be either dumbbell inclines, fly’s or sometimes pause reps.

This winter I am also starting to rotate my shoulder routine.  Last week I was able to work up to 85’s for 3 reps.  This week instead of going for a 90lb single, I decided to switch to dumbbells for chest on a flat bench. Although it’s not directly shoulder related, I decided to switch to a similar exercise for several weeks, until I switch back to shoulders.

The best part about starting a new exercise, is that you should go up every week for the first several weeks.  So in effect, you are guaranteeing strength gains.

For running, again I believe in consistency over confusion, but I will try to vary the speed.  By adding sprints, tempo runs and hill repeats, you can burn off a ton of extra fat.

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So overall, do I believe in muscle confusion? Yes and No.  Just as long as you recognize that there is no substitute for the heavy compound exercises like bench press, deadlift, squats, shoulder, incline and barbell press.

-John

P.S. I should have a new website coming out in early 2018!

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!

 

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October is here and tomorrow I start my first official workout for bulk up season.

My goal this year is to go up near 180 lbs, along with hitting certain strength and cardio goals.  This year I would like to hit the following;

325 bench press

315 squat

475 deadlift

95’s shoulder dumbbells

3 miles in 22 minutes outside and treadmile

1 mile under 6 minutes

You would think that my cardio workouts would make me weak, but its actually quite the opposite.  Just as long as I am increasing my calories, the cardio workouts actually help to keep me lean while I gain weight.

I also noticed that the cardio workouts help to stretch out my muscles.  For last 10 years I have had nagging rotator cuff injuries, but I have learned that cardio helps to stretch it out.

I also want to get started quickly.  I feel like I took too long to get into the real heavy lifting last year because I was scared of injuries, but I don’t know if that is necessary.

I have over 20 years of lifting experience now, there is no reason why I cant start attacking right away.

Hopefully, I will have some heavy numbers up by Thanksgiving.

-John

Check out my 2 books on amazon.com or support me on patreon!

Lift Heavy/Fun Fast on Amazon.com!

 

I’m officially into my winter bulk up and I am rapidly increasing the calories.

This year I plan on going from a low of 149 lb’s this summer to possibly over 180.  Around 180-185 lbs is basically the heaviest I ever want to weigh again.  I don’t believe it is healthy to stay overweight for an extended period of time and I only plan on staying heavy for several weeks at most.

It’s interesting but I actually look really good during the first month that I start bulking up.  A little bit of extra calories makes a difference for me.  After only several weeks of increased calories I am already up to 70’s for 10 in shoulder dumbbells and 245 for 7 in the bench press.  My goals this year is to go up to 110’s for shoulder dumbbells and 335 for bench press.

Although I am consuming a large amount of calories, it is still important that you eat clean throughout the year.  I want to make sure that I put on the least amount of body fat while attempting to only add lean muscle mass.

My favorite part about bulking up is that I haven’t used a scale in a long time.  I am basically just eating a ton of food and not worrying about how much I weigh.  Around November 1st I will step back on the scale just to make sure that I am not gaining weight too fast.  If I am too heavy I will have to cut down slightly on the calories.

Overall, I feel that bulking up is important, just as long as you only stay heavy for a short time period.  It’s perfectly fine to increase the calories, but still make sure that you continue to eat cleanly.

I like to embrace winter.  Its starting to get colder outside, the sun is starting to set earlier and the holidays are right around the corner.

Couldn’t ask for a better time to bulk up.

So enjoy your extra eating, your extra sleeping and most importantly, your heavier lifting.

-John