The foods you eat are the most critical components towards maximizing your training. We see it every day... people work out regularly, do tons of cardio, hire personal trainers, yet they never seem to inflict any positive changes to their bodies. Why?

In most instances it's the diet. Not eating enough, eating too much, or not eating enough "clean" foods and consuming too many sugary carbs and processed foods. This will generally halt all progress dead in its tracks. Almost anyone can work out with some kind of regular effort, but the one quality that distinguishes the person who achieves his/her goals is almost always the one who maintains excellent, consistant dietary habits.

Enough high quality proteins, complex carbs, and essential healthy fats to assist in repair and supply energy substrates necessary to optimize training. I work with the individual to discover the right balance of nutrients for their body type, activity levels, and personal goals, whether it's just to shed a few unwanted lbs., gain lean muscle, improve energy, physique refinement, increased strength and power.....or just feeling more healthy and vibrant than at any other period in their lives.

 

When I walk into a gym, I view it as a privilege to have the opportunity to train. There are 168 hours in a week. I use 2 1/2 - 3 hours of that 168 to train. If you are having problems with your significant other, had your car stolen the night before, an eviction notice slapped onto your front door, undue stress at work, an upcoming final exam you absolutely must pass....all that must be cast aside once you walk into the gym. You've got 165 hours left in the week to deal with those issues.

You've got to push the envelope. A mindset of controlled aggression. To be so focused as to put your body and mind into each rep. This is what makes leg training so valuable. Putting your mind and emotion into it. Completing that extra rep or three that you felt was impossible to reach for, yet you completed them while your body is screaming at you to stop the set.

I believe every type of training is valuable only if the INTENSITY applied is over the top. If you are just half assing through your workouts, expect to get nothing out of it. If you want to take it easy, just remember you've got 165 hours in the week to do just that.

Here are some of my favorite routines which I've used over the years, bringing me in some of the best condition I've achieved for my shows.

WORKOUT 1
MONDAY:	Squats 5x5-10 Leg Extensions: 3x15 Stiff leg Deads 4x10
TUESDAY:	Incline DB Press 4x6-10 Weighted Dips 4x6-10 Cambered bar Skullcrushers 4x6-10
THURSDAY:	Weighted Chins 3x4-6 BB Rows 3x6-8 Deadlifts 3x8-10 BB Curl 4x8-12
FRIDAY:	Seated BB Press 3x6 Seated DB Press 2x8-10 Seated Calf Raise 2x15 Standing Calf Raise 2x10

 

WORKOUT 2
MONDAY:	Deadlifts 2x6 Pullups 2x8 DB Rows 2x10-12 DB Curls 2x6-8 BB Curl 1x6-8
WEDNESDAY:	Flat DB Press 2x5-7 Incline DB Press 2x6-8 Dips 1x max reps Close Grip Bench 2x6-8
FRIDAY:	Leg Press 2x10 Squat 2x6-10 Leg Curls 2x6 DB RDL's 2x6

 

WORKOUT 3
MONDAY:	Inc BB Press 4x8-10 Inc DB Press 3x8-10 Dips 3x8-10 Cable Pressdowns 3x15-20 DB Skullcrushers 3x10-12
TUESDAY:	Pulldowns reverse grip 2x 20 Cable Rows 2x10-12 Chinups 2x max reps BB Rows 2x10 Deadlifts 2x8-10
THURSDAY:	Leg Extensions 3-4x12-15 Hack Squats 3-4x6-8 Squats 3-4x6-10 Walking BB Lunges 1xfailure Superset: Leg Curls 3x6-10 / Leg Extensions 3x6-10 Leg Press Toe Press 10x10
FRIDAY:	Seated Smith Machine Press 3x6, 1x15 Leaning Laterals 2-3x10-12 Single Arm DB Press 3x10-12 DB "down the rack" Shrugs Set Bomb (One continuous drop of 5 sets of 10 reps)