After 3 months, here are my figures for the end of December (see original post HERE)

1. Bench Press – 175 (15 pound increase)

2. Military Press – 120 (20 pound increase)

3. Squat – 250 (30 pound increase)

4. Deadlift – 260 (30 pound increase)

 

 

Supplements taken for the first 3 months of the program have been whey protein, BCAAs, L-Glutamine, and a pharmaceutical grade Creatine Monohydrate, prepared by my brother, a registered pharmacist.

Creatine is a naturally occurring substance produced by the body’s liver and helps to make adenosine triphosphate (ATP), which provides the energy for muscle contractions. Also found in foods such as meat and fish or in supplement form, creatine is known to improve strength, increase lean muscle mass, and help the muscles recover more quickly during exercise. It is used by top tier athletes and is now being tested as a treatment for heart ailments and neuromuscular disorders.

The most important things of the strength challenge (aside from the creatine of course):

1. FORM

Invest in at least one private lesson with a personal trainer and go over the form for all the lifts and some good warm-up exercises to reduce risk of injury and increase performance.

 

2. DE-LOADING

The last week of every month is called “de-loading” and it is astonishingly hard to go to the gym and do 5 reps at a weight that doesn’t even a break a sweat. Trust me, it will pay dividends.

 

3. CONSISTENCY

Strength gains are a long road and it’s important to stay focused on form and mental toughness. Don’t go too fast or you’ll injure yourself; but don’t go too slow or you won’t make progress. Find that steady increase which works for you.