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December 24, 2008


Richard Scott

Merry xmas good tips will be adopting sum of those defiantly the modility work. keep up the good work.


Merry Christmas and happy new Years, Nick.

Over the last year, I have made some subtle changes to my training program that have proved to be very effective for meeting my personal goals. The sad thing about lifting is that the older one gets, the more one learns about it, and all those wonderful lessons learned can’t be used in the “peak” of our vitality and potentials. They come too late! However, even in my early 40’s, I continue to make progress and get stronger.
What have I done over the last 12 months to improve?

1. I stopped worrying about muscular weight gain, and started worrying about healthy eating. I lost about 15 lb. (from 180 lb. to the 165-170 range), and got leaner and more muscular as a result. No more, for me, is there some sort of need to “get big”. I still drink my shakes and am concerned with getting adequate calories. But ‘adequate” means to maintain good muscular weight, not constantly trying to gain it. Nothing wrong with “getting huge” if that is your goal or dream, but heavy BW doesn’t “fit” me, nor at my age is it really necessary or healthy.

2. I keep my focus on basic barbell and traditional “cable” moves. I have never been a big user of machines, even when I owned 10 pieces of Nautilus. Things like the supplementary (not primary!) cable row, pressdown, or pulldown are good stuff. But the meat and potatoes are basic barbell and dumbbell moves. Presses, rows, squats, deads, and the like.

3. I use full range movements. I am back working in a commercial establishment for the first time in around 15 years. Can’t count the folks doing the half presses, half squats, half curls and so on. I let those presses come down the chest or shoulders, squat at least to parallel, do my curls form full extension to full contraction, etc.

4. I have sped up the pace of my workouts. My rest periods, even when working heavy, are relatively quick. If I need to “max out” (which is rare these days) I might take a bit of rest. Otherwise, I am down to 1 to 1.5 minute periods between sets. I have accomplished this by remaining completely anti-social in the gym, and the use of an MP3 player. I will give the occasional spot, or ask for one, if necessary. But, past the polite head nod or “good morning”, I speak to no-one during my training time.

5. I am training on a Mon-Wed-Fri . schedule, but have a rotation of 4 daily routines. That means every given week, one “routine” doesn’t get worked. Also any given week, the “Monday” routine is different from the last Monday routine, the Wednesday from the last and so on. This keeps me fresh and motivated, as well as provides some recovery and down time each week from something worked pretty hard for the last 3 weeks.

6. I am cycling my weights on a basic Prilepen schedule. Working the percents and the total tonnage. Not constantly chasing the increases week to week, but letting them cycle up over time.

7. Now this last item is for me, specifically. But I think it has value as a generality to most anyone. In all the long years I have been training, I have pursued the traditional power style back squat, and have never been any good at it. This is based a lot upon how I am built, leverages wise. After I blew my knee out a few years back, it never even got back to (relative to me) decent levels of the past. So now I use the front squat and the straight leg deadlift as my lower body moves. I go heavy on the deads, and keep the front squat only in the “moderate hard” level, and follow it with some heavy and hi-rep leg sled work. All the straight leg and conventional dead work I have done in the past, and continue to do, has my “core” of hips and low back well under control, in terms of strength and stability. I utilize the front squat to keep my quads toned and because I feel like everyone needs to do some sort of squatting, and the leg press is where I put my “blood and guts” anymore in quad work. I realize that this sort of focus is not for everyone, nor do I recommend it to anyone in particular. But I am not powerlifting or needing to pursue and sort of competition style lift, so rather than constantly pound away at a lift I have never felt very comfortable with, I have let the ego about it slide and gone to a combo of moves that suit me well, and meet my specific needs. Every “young” lifter should pursue the power style back squat if he or she can. But if you are not a powerlifter , it is not necessarily the “best” move for the lower body (if something like heavy front squats, overhead squats, high bar squats, Olympic lifts, etc. are more suitable).

8. My supplementation program is focused on health and not trying to get ‘steroid like results.’ Other than creatine, my pills and potions are based around good digestion, good urinary health, maintaining good lipid profiles, high immune response, and the like. For me, my supplements have become part of my life insurance plan.

Because of this “new approach” which is really just a combination of things that I used to do individually at various times, but never tied all together into one package, my training has really taken off at age 41, and fast approaching 42. Other than the leg press, my rep schemes still fall under 5 or less for the bulk of my work, and it feels good to unrack the 110’s and up on the d-bell bench from time to time when very few people in this gym even use them for rows, and those that do press them (at least those within 20 lb. heavier than me in BW) tend to do half range presses with them and at 10-20 years younger in age. Can’t say that I have escaped the need to impress from time to time, even if it is just imagined!


That's perfect that we can get the personal loans and that opens completely new opportunities.


I had got a desire to make my business, but I didn't have got enough amount of cash to do that. Thank God my colleague advised to use the loans. Thus I used the car loan and realized my old dream.

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