Marc Continues to Make Gains...

Hey, Guys

Just finished a session with Marc. He's been training with AST for a little over 5 weeks and has made very good strength improvements. His goal is to gain strength and muscle. In the 5 weeks that he has been with us his bodyweight has increased from 117 to 127lbs. In the gym, he's increased his pullup repetitions from 4 to 9, his bench from 95 to 150lbs for 3 reps, and his squat from 105 to 170lbs. Could these gains be due to neural adaptations? Probably.

The point is, though, that Marc works his ass off, be it in the gym or in the parking lot flipping tires. He trains hard. I won't get into the specifics of his training, but his training volume is rotated weekly: Week 1 work up to 5RM, Week 2 work up to 3RM, Week 3 work up to 1RM, Week 4 Deload. After the RM for the week has been established, he performs one set at approx. 85% for max reps. This was a training tip I picked up from an article by Christian Thibaudeau and Jim Wendler's "5-3-1 Method for Raw Strength" book.

In addition to killing it in the gym, he has turned it on in the kitchen! It has been said time and time again that most people, like Marc, who have a difficult time gaining weight simply don't eat enough! Well, Marc's efforts are beginning to pay off. This doesn't apply only to those looking to gain weight, either. The bottom line is this... You can't out-train a poor diet! So you want to lose weight? Are your eating habits conducive to your goals? Oh, you want to gain weight? Well, it's not going to happen if you're eating like a bird!

You need to have a plan. Something that has always resonated with me is the simple act of asking yourself "Will this help me reach my goals?" If you keep yourself accountable, and have a plan that you're willing to execute, then you will reach whatever goal or milestone you have set for yourself.

Check out some videos from Marc's workout. Today, Marc performed low-incline bench presses, rack pulls from knee height, and hammer curls. This was his 3Rm week.



255lb Rack Pull x 3 reps


120lb Low Incline Bench x max reps (his 85% set)

Any questions or comments, feel free to post them! The gym is almost ready!
I'll post some videos of my training (similar setup to Marc's) a bit later. Thanks for following, and if you haven't already...SUBSCRIBE!

Train Hard. Get Lean. Get STRONG!

Tony