The Quadruple threat of the C’s

I can come to the conclusion that you have been in the gym for awhile now and have shed blood, sweat and tears to put on massive pounds of muscle on to your frame. However, what if this doesn’t apply to you? Maybe you are “that guy” who has to drag every inch and pound of his being to face the demons of the gym. Take a step back and rethink the reason as to why you ever first set a foot on the inside of a weight room. Whatever reason comes to mind, I have a feeling we can both agree on the fact that no one enjoys doing something that they are forced to do. The feeling is similar to a 12 year old child being denied tickets to a Justin Bieber concert. But that is another story. Anyways, back to business. Let’s face it no one on the face of the earth is perfect (Insert self reference joke here). We are all genetically different. This was determined before we even had a chance to crap our first pair of Huggies diapers. You were given this set of genetics and this is what you have to deal with, so quit your complaining. This being said, that doesn’t mean you can’t build a head turning physique or reach any other goals. There are many crucial aspects in order to achieve any particular goal though. Let’s discuss and review these aspects or the four C’s as I like to call them.

1. Commitment

Don’t be surprised to see this on the list. How do you expect to reach a goal or be successful if there is no potential source of commitment? Realistically, nothing will happen or change if you don’t take it upon yourself to put effort and time into your goal. Write down a list of possible goals you would like to achieve. This can range anywhere from learning to fly a plane to getting the girl of your dreams. Record notes of what obstacles and challenges you will have to face and what steps you can take towards dealing with them.

2. Confidence

This aspect is straight forward. If you don’t believe that you can achieve a goal, than why would anyone else? Confidence gives us the feeling we that are in control and we posses the power to accomplish anything we do.

3. Compassion

What drives you or motivates you towards taking the steps to achieve your goals? Briefly think about this and record them, referring back to them when ever you feel in doubt to remind yourself why you have come this far and why you must not quit.

4. Criticism

Last, but not least! Criticism can be viewed multiple ways. In one individual’s opinion, criticism can be taken as a negative comment and is often overlooked. After all, why would you want to be judged by someone that you barely know or have known for a long period of time? The second way in which criticism is taken by people is in a positive manner. These are the individual’s that grow and excel by listening to advice from other’s that have had a greater level of experience in a certain aspect. However, this is not always the case. For example, would you rather take advice from a certified personal trainer or your training buddy in the gym? While you and your buddy may have known each other for a while and built a level of trust, there is a greater probability that you would achieve greater potential from seeking assistance or advice from an individual educated and experienced in that certain aspect. With that being said, learn to take constructive criticism! Ask for opinions or questions if you are unsure. Just keep in mind that you cannot base everything around other opinions and understand that in some cases you will have to make decisions for yourself. That is what makes us all unique individuals.

Continued Success,

Josh Buchan

Many young guys get involved with weight training in the hopes of gaining bodyweight and adding muscle mass. There many aspects to take into consideration when someone has this goal-in order of importance are nutrition, training and supplementation. Consistency among all of these areas should lead to a desired weight gain.
Proper nutrition is essential to gaining muscle mass regardless of someone’s training status but is especially important to the teenage strength trainer. Simply put, you need to eat more meals, and eat more at each meal. When I was smaller I would literally eat until I felt sick and would often spend my entire lunch hour eating. Strive for 5 to 6 meals a day. Eat breakfast. Each meal should contain protein (chicken, canned tuna, beef etc) and carbohydrates (rice, potatoes, pasta etc). The carbs are needed to fuel workouts while proteins build muscle as a result of training. Eat vegetables and fruit to maintain good health but load up on quality protein and carbs. There is no secret to nutrition; you simply need to eat big to be big.
Many young guys lack the general knowledge of how to train intelligently. They workout too often, for too long and neglect muscle groups too often, too long, I’ve seen more guys go to the gym and just hammer out bench presses and curls all day long. This is not conducive to sizeable weight gain. They need to incorporate other heavy compound movements to their regime, such as; Bent-Over Rows, Military Presses, Incline/Bench Presses, Leg Presses, Deadlifts and Squats.
Intense leg and back work is especially important because most of the body’s natural Testosterone and GH production. A good rule of thumb is that if the exercise is more difficult, it will yield better results when done in proper form.

The last important factor in weight gain is proper supplementation. They are most effective when a lifter has surpassed the beginner stage and has committed to a proper nutritional program. Supplements won’t compensate poor nutritional habits. For example, many teenagers will complain that a weight gain powder does not work; meanwhile they don’t eat enough in the first place. In my own experience, the products that have been most effective are a protein (weight gain powder) Creatine, BCAAS, and pre-work-out drink (N.O. or caffeine).

Recently I have experienced success with Waxy Maize carbohydrate, fish oil, Beta-Alanine and TMA. When used properly these products can maximize strength gains and muscle growth.

Train Smart,
Alex Mateu