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I am always asked to make personal workout programs for lifters. This is impossible to do without seeing these people in the gym and observing their form. Their form may be terrible, or they may have a blatant muscle weakness that is causing bad form. For all those people, here is a sample workout to prepare you for a meet. This is the workout that Shawn Nutter used for his first meet. His lifts at 242 were an 840 squat, a 575 bench, and a 650 deadlift. At his first meet, he totaled 2065.

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How to set up a healthy carb eating strategy for muscle gain and fat loss?

Most guys who train three days per week take in an average of 3,000 calories per day just to maintain their weight. The following schedule has been designed for a 3,000-calorie diet. If you eat more or fewer calories, you can make adjustments.

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Basketball is one of the greatest cardiovascular workouts ever. The amount of calories you burn playing basketball is absolutely incredible. Plus, it’s fun! You can play basketball by yourself, shoot some baskets, rebound your own shots, practice layups or just run suicides up and down the court. It is great for plyometric and leg training because you’re continuously jumping, running and cutting. Cardio while having fun and being competitive, we always want to feel like we aren’t working out when we are working out.