Mens Beginner Workout

Bye Bye, Bilateral Bi's:
Your concentration curls are a cinch with a 50-lb. dumbbell, but you're still having trouble hoisting 100 lbs. for a set of barbell curls. What gives? Basically, your body has a bilateral deficit – the natural ability to lift more weight with your arms or legs individually than can be lifted by both together. Rather than relying on double-hits for curls and leg presses, use single-arm or leg movements. This takes a bit more time, yes – but this method of muscle isolation works more of individual muscle fibers, thus allowing for increased gains in size and strength.

The Importance of Carbs for Recovery:
Glycogen, the body’s storage form of glucose – its primary energy source, is depleted after high-intensity activity like weight-training. It takes 20+ hours to fully replenish the body’s muscle and liver glycogen stores after exercise, so it is important to begin recharging almost immediately post-workout, when natural enzymes and hormones are most actively working. Maximize glycogen resynthesis by consuming a small to medium sized meal or sports drink containing high amounts of carbohydrates and protein within 30 minutes of completing your workout. Shoot for approximately 0.3 grams of carbohydrates and 0.2 grams of protein per pound of body weight in your post-workout meal.