1. Watch for “red flags” / symptoms:
- Colds / Illness / Lethargy
- Loss of appetite or body weight
- Elevation of AM pulse rate (5 beats/min)
- Loss of strength
- Hot Spots / muscle spasms
2. Be careful NOT TO:
- Train with more than 65% on Dynamic Days
- Train full squats and full deads on consecutive Max Effort Days
- Take assistance work to failure (once per month)
3. Imperative!:
- Ingest 100 grams of Carbs post workout
have a high carb shake within 90 mins. after leaving the gym
- Take anti-oxidants (A,E,C), glutamine, and BCAA’s postworkout
- Cycle creatine; one month on, one month off
4. Schedule one week off every 3-4 months.
5. For optimum recovery, alternate number of weight workouts each week:
- 1st week, 4 training days
- 2nd week, 3 training days
- 3rd week, 4 training days
- 4th week, 3 training days
6. Do not expend alot of energy on mindless cardio unless it is a goal.
7. Eat plenty of protein throughout the day and drink lots of water!
8. Get plenty of rest and good sleep at night.
