Compound Lifts Require The Right Shoes

One thing that will greatly improve your ability to lift with proper form is by choosing the right shoes for the gym. My favorite ones are the Inov-8 because they have minimal support which is what you want while squating and deadlifting. Deadlifts can be worn without shoes, but I would highly discourage this as many gyms have bacteria and floors that I personally would not want to play around with risking getting an infection. Not fun, so please get yourself some good shoes. If you are more of a classic person much like I used to do for many years I have worn the Vans shoes with no issue. They are cheap simple, nothing more haha. If vans arent you’re thing but you like something more up-class style, but has slightly more robust design than the Inov-8’s then I would personally go for the Nike Metcon 8. Do your self a favor and do not get the 9s. The Metcon 8s were the best version of thier line of training shoes because they dont have this wierd blocky wide design. Ive worn the 8s for around a year before they needed to be replaced.

 

• • Day 1: Upper Focus Heavy

     

    • • Day 2: Lower Focus Hypertrophy

• • Day 3: Calisthenics or Active Recovery Day

     

    • • Day 4: Upper Focus Hypertrophy

• • Day 5: Weak Point Heavy Lower Day

     

    • • Day 6: Optional Rest Day

• • Day 7: Full Body Training w/lower volume

How to get into compound lifts?

If you are absolutely new to doing squats, bench, deadlift etc. I have created the BEST program to build strength up by doing specific assistance excercises, and slowly working into doing the compound lifts successfully with progression made each week thereafter. I made sure to lay out specific reps, sets taking my 16 years of experience into a very easy to follow program so you can hopefully make way more progress than everyone else waisting time looking the same in the gym.

Bands For Mobility and Warm-ups

In my program above I mention that getting yourself some bands is extremely useful for fixing joint issues, mobilizing your body before and after your training. They also are the best way to warm up in my opinion. This Resistance Band Pack will have you covered for everything. I use the light band for shoulders doing various internal/external rotation drills, and the medium-heavier bands for hip stretches. I had a hip impingment at one point and using bands actually avoided a trip to the chiropractor so it saved money and time by taking 15 minutes a day to do some basic hip mobility and shoulder drills. Another thing with trigger point therapy is to get a lacross ball to sit and smash on those pain points and definetly will be the cheapest way to feel better for literally anyone.

https://www.youtube.com/watch?v=szWrHmYfrT0

Belts & Knee Sleeves

Lifting Belts do not protect your back, however they allow you to lift more weight on like a squat or deadlift. The best overall belt I use is the strength shop belt. Its not super tight like inzer belts which gave me bruises on my ribs lol but that would be the ideal belt for a heavy weight powerlifter. Another belt Ive used very similar to the strength shop one is This Lever Belt from amazon. Its nearly identical for the look and feel without the logo on the back. For knee sleeves I have been wearing the Rehband Classic for like 9 years! Crazy how good these ones last. They not only will give you slight knee compression which is good to keep the knees warm but they give me a slight rebound effect at the bottom of a squat. They also double up as shin gaurds for the deadlift! Super usefull in my opinion.

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The Game Plan is to predict when glycogen stores are depleted and rest accordingly to that. Its never fun when you burn out and I have wasted alot of time doing that in more recent years messing with dangerous techniques not knowing what I was doing to myself. Training nearly every day because I enjoy it and it helps me keep up with feeling as good as I can, but sometimes I over-do it. When your super lean its very difficult to try to feel high energy all the time but I have a method of preventing crashes while still building muscle and barely gaining any fat. However this approach is not for the begginer. The best cosmetic effect I have learned recently is by timing the carbs and protiens at specific windows of the day around the workout. Its called nutrient partitioning but this can be semi risky if you don’t know your body very well. Every workout I will slam carbs and protien at intervals and while the body is in a anabolic state. Insulin naturally goes up and this is something that can be manipulated to you’re advantage. The Result is mind blowing and most people do not know about this. I have a chronic illness that I thought was going to put me in the hospital. Fortunately, learning how to fix my metabolic damage induced by eating “The Standard American Diet” I have mostly cured this problem. I would wake up shaky, out of breath and thought I had a serious medical issue. Turns out this was a hyper response to certain foods. I cant eat the cheeseburger or normal people food anymore because of this issue. I had no choice but to learn the art of bodybuilding and nutritional science on the advanced level or I would have not lived very long. – Crazy times