When it gets sore…
Germany, Neukirchen-Vluyn, January 1999
I have an appointment at the health club. It is my first appointment! Me: 178 cm height, 20 years old, been at health clubs several times for family reasons, never did workout, 88 kg weight, unfortunately no muscles.
The coach greets me nicely. We walk into a small room and he asks me a couple of questions – health check. Somewhere along the line the question comes up: "What are your goals?" I thought: "Well, just like this guy on the poster behind you with a girl on each side, that would be nice!" I said: "A couple of chest muscles, improved arm measurements and a sixpack would be nice!" Coach: "Legs?"
Me: "Yes I have got two of them, no need to train them, I cycle!" (but just when the fuel of my car is empty, when there is a temperature of at least 25°C and when I don't have a flat tyre) Sounds familiar with you, doesn't it?
And then it began: muscle function testing, body fat measuring, weighing and some warming-up now and then. Hooray, cycling again!
Let's have a look at the weights room. A lot of machines, a lot of iron and a couple of guys watching you along the lines of: "Look at his innocence!"
Whole-body workout: leg press, back stretching, pec deck, biceps-triceps performed at the very same machine, a bit of abdominal workout, done. Afterwards I thought that this ought to be a joke. It felt like nothing.
One day after, I thought: What is muscle ache at the back and thighs good for? And why is stair climbing such a pain!
A couple of trainings sessions pass by. Nothing is to be seen but I start having fun!
Eight weeks later I get a new training schedule. My new coach, two times Rhineland-Palatinate competition winner says: "Three-day split!" I say: "I just know banana split!" Him: "This is how you look to me!" I think: "A shut mouth catches no flies. I love my life and I would like to keep it."
What a relief: The new training schedule is fun. A couple of weeks later I even imagine spotting a biceps of my own.
With time you start to know and feel your muscles. And after every workout you start to feel a bit more comfortable. Runners know this feeling. They call it "runner's high"!
While giving me the next training schedule, my coach utters a phrase that has been etched on my memory since then: "When it starts to get sore do another two!"
These two repetitions tell your body: "Change!"
After every workout you stop over at the fitness bar! One tasty phial of amino acid and a big protein shake must be good for you if the professional coach says so. Absolutely tasty! And the best is still to come…
…a bar fairy is behind the counter. Hey I was 20 years old and I enjoyed girls talking to me by choice and even knowing their name. After all, this made the workout worth it twice. On other days the weights room just felt like a detour to me.
"Before going to sleep enjoy a big 80!" is what the coach also told me. I do this for more than ten years now. If there is a longing for sweets, I have my good night protein shake with 80 % protein content. The first two years I didn't even know why I was keeping this habit.
Today I recommend this procedure to every man that wants to achieve muscle formation. "Drink your muscle regeneration shake before going to bed. Daily. Your workout is like an earthquake that tears apart the thin walls of your house. After the workout little construction workers (hormones and enzymes of your body) arrive and build your house up again. Fearing the next earthquake they build up steadier walls. IF they are supplied with sufficient building material = protein = amino acid. And these construction workers love to work at night!"
Now that I am 30 years old, what do the changes look like?
I shouldn't chat with bar fairies too long anymore, I am happily married and father of two lovely children. But otherwise, nothing has changed. I do my workout, I do my basic exercises and when it starts to get sore I do what? Of course I do another two repetitions!
After the workout straight to the fitness bar enjoying tasty amino acid. Just as tasty as ten years ago. And an additional whey protein shake.
Why I am telling this little story?
I like varying workout: Sometimes circuit training, sometimes intensive techniques and so on!
The basics are always functioning:
I. Quick warm-up of about 6 minutes. You don't burn any fat because your sugar deposits are filled. If you don't like the warm-up with cardio devices just do 1-3 easy local warm-up rounds consisting of several exercises.
II. Exercise the basics:
leg press / squats / sidestep / pull-up / rowing / chest press / bench-press
III. Train strength first and then endurance
IV. Take care of a sufficient supply of protein and amino acid not just during the workout. Big parts of regeneration take place after the workout, even on day later.
V. Keep your motivation! Pursue small milestones but imagine a picture of your body how it should constitute after one, three or five years.
Last but not least: Have fun! Make the best of what you have, wherever your are!
Sincerely, Peter.
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