My Workout Theory
Below you will find a failry detailed description of my workout theory and routine.

Let me start by saying I am not a licensed or certified trainer. I am just a guy who has spent the better part of the last 10 years in a gym, training with weights, and who has developed a way of training that works for me..

This will only be a general explanation of my theory of training. I hope to have a very detailed plan available soon.

I think the biggest problem people face in the gym, is over training. This is a strange concept for people to grasp. Most people are of the "more is better" philosophy. Over training is a result of people not knowing how to train.

Unfortunately most workout advice comes from muscle magazines, and famous bodybuilders. This is a problem because, with very few exceptions, all of these people are on steroids. Steroids enable your body to recover quicker from training, thus enable you to train harder and more frequent. If you train this way and aren't on steroids, your body will fatigue from over training, and you won't get your best result. Sometimes less is more.

If you plan on using steroids my way of training won't be for you, for everyone else let me say avoiding steroids is a wise decision, steroids provide very short term results, and they come with a very high price, not the least of which being inevitable injuries.

I believe, best results are achieved when you train your body once to twice a week, and you must provide it with lots of rest, so it can grow. I divide my body into three training days; chest & biceps, shoulders & legs, back & triceps. I get to the gym about 4 maybe 5 times a week, so I train my body about 1 ½ times a week. After training those muscle groups, which takes about 1 hour, I alternate abs & cardio. 1 day, abs the next cardio. This with kickboxing on the weekend is about all my body can handle.

The key to my training; is very strict form, I don't worry about lifting heavy weights, I worry about lifting them properly, and always use a full range of motion, with a slower stricter form. You need to avoid the urge to use too heavy of weight. Many people take long rest periods between sets so they can lift heavier. This is a waste of time. The muscle doesn't know the difference between 50 and 100 lbs, it only knows how hard it is working. If you train the muscle to failure, that's training heavy.

I always train the biggest muscle first. Large muscles, such as Chest and Back, I do 4 exercises with 4 sets of each.

Smaller muscles like Biceps and Triceps only 3 exercises with again 4 sets of each.

Legs I train different from most people, I train legs with high reps and lighter weights. This isn't favorable for most people, but when I train legs heavy I lose my vertical leap and flexibility. My speed and mobility is too important to me, so I train light legs and only do 3 or 4 exercises for them.

Shoulders are important and something very easy to injure in the gym. Overhead presses of some kind are a must for big shoulders, but they are very hard on you as well. My keys to taking care of my shoulders are; stretching, rotator cuff strengthening, and doing presses late in the workout.

Most people do presses first, so they are fresh and can lift heavier. I disagree. I do lateral raises for all three deltoid heads first. This strengthens and tightens all the muscles first, and helps stabilize the shoulder joint for the presses. You won't be able to press as heavy, but remember this doesn't matter. The muscle will still be working hard.

What is too heavy and too light? I'm a firm believer in reps between 6-12. Choose a weight, then with strict form do as many reps as you can. If you can do more than 12, it's too light, go heavier with your next set. Your first set should be 10-12 reps.

If you can't get 10 reps, it's too heavy to start. As long as you can get a strict 8-10 go a bit heavier next set. If you can only get 6 on your last 2 sets, that's cool, stay at that weight. If you can't get 6 reps, lower the weight.

That's pretty much it, pretty basic really.

This should give you a general idea as to the way I train.

Please if you decide to try my training method, be sure to stretch and warm up all muscles before training.

Always consult with a licensed trainer or doctor if you have any pain or discomfort when training. Muscle pain during training can be good, but any joint pain should be looked at seriously. The theory of "no pain, no gain" is often misunderstood.

Supplements
I do use a couple of supplements; Creatine Monohydrate, and Vanadyl pH. I also use protein shakes and bars, but I consider them a diet supplement not a training supplement. For people who are just starting to train, I do not recommend supplements. I think it is important to get as much out of your body, on it's own, before trying anything. I was training about 8 years before taking my first supplement. This is of course excessive but if you get everything out of your body that you can first, you will then be better able to judge what the supplements are actually doing for you. It is also along this same vein, why I suggest only taking 1 supplement at a time. If you take more than one, who is to say which is working for you, all bodies react differently.

Both of the supplements, that I take, were recommended to me. Rob Marlow is the owner & operator of the gym where I train and I get all of my diet and supplement advice from him. It's important to find someone you trust when buying supplements, as there is a lot of crap out there. I cycle my supplements, so my body doesn't become too dependent on them.

I take Creatine for 3 months. I then get off for 3 months. I also do the loading phase recommended for Creatine, some people don't but I do. I do the same 3 on, 3 off for Vanadyl. I alternate between the 2, that way I'm only taking 1 at a time. I believe it is also important to take these products properly.

This is where a guy like Rob is handy, he sees a ton of people, using these products, and learns what works best. It is important to take Vanadyl with carbohydrates, and Creatine I take at least 30-45 minutes after I've eaten, and don't eat for that long again afterwards.

It's also important to take Creatine with a transfer vehicle, such as grape juice. I personally take my Creatine before I workout, and follow my workout with a protein shake. Protein after your workout is important, as your body needs it to recover from training. There are a lot of supplements out there, but these are the only ones that I have tried.

Diet
I don't have a very complex diet. A diet to me isn't something you are on, or off, it's simply your eating habits.

I don't keep track of the amount of fat, protein, or carbohydrates that I eat. My only rule of thumb is, avoid fat and keep my protein intake high.

If there is a lot of fat in something, I don't eat it, period. I don't eat any desserts or junk food, and I don't drink. No cheese. No butter. No peanut butter.

If they make a fat free version of something use it. You do need some fat in your diet, but I find I still get enough when I try to avoid it all together.

I also try to consume most of my carbohydrates earlier in the day. Avoid huge carb intake right before bed. Try to eat as many times a day as you can. Frequent meals increase your metabolism.

Some people have a binge day, where they can eat things they usually don't. I disagree with this. I feel this only keeps your cravings alive.

I find if you go long enough without something you quit craving it, and for the most part, no longer want it.

Many people view eating as a source of enjoyment. I don't eat for enjoyment. I eat to fuel my body.