issue 2 to print

the stage. Reeves strongly believed in training Steve believed in eating real food and avoiding white sugar
no more than three times a week ( full body and white flour. For a pre-workout energy boost Steve had
workouts) promoting recovery from the last work- a drink with some lemons and honey.
out as being the most important aspect of his
training. For maximum recovery, Steve said that Finally, Steve recommended an interesting tip for ramping
the perfect training program would have a day up energy for a workout: many trainees focus on what they
and half rest between each workout. For exam- eat the day of a workout but Steve found that what you ate
ple, the first workout of the week is on Monday the day before had a great effect on the following day’s
morning, the second workout is on Wednesday workout. An interesting idea and one that is slowly being
evening, and the final workout of the week on adopted once more on the body building scene. And what
Saturday morning. best fittted his needs for carbs pre workout the day before?
To ensure good form and for maximum develop- Oats and bananas good old food that have been around
ment in size and strength, Steve used a repe- for years without the industry coming up with hyper hydrat-
tition tempo of two seconds on the concentric ed supersonic powered oataflex, ok maybe I am getting
portion of the exercise and three seconds on carried away.
the negative portion of the exercise. This tem-
po prevented bouncing or jerking to keep the TRAINING
weights moving. Most trainers attempting to ego
lift the big weights would have not impressed Mr Monday:
Reeves! Military Press
Bench Press
CARDIO AND INTENSITY. Bent-over Row
Barbell Curl
Reeves had his trainees start by working up to Triceps Extension
walking a half mile in eight minutes. Once that Parallel Squat
goal was achieved, the next goal was to gradu- Standing Calf Raise
ally increase speed until the trainee could walk a Deadlift
mile in 14 minutes. Crunch

The key with power walking is to continue in- Wednesday;
creasing the intensity. Walking up hills, wearing Alternating Dumbbell
a weight vest, or holding on to some light dumb- Military Press
bells are all effective examples for increasing the Parallel Bar Dip
intensity that Steve would recommend . Regard- Pull-up
ing frequency, Steve recommended doing power Alternating Dumbbell
walking four times per week for 30 minutes each Curl
time. To get in shape walk 2-to-3 miles; to stay in Triceps Extension
shape walk one to two miles. Bench Press
Front Squat
OLD TIME MACROS Seated Calf Raise
Back Raise
Steve didn’t follow any complicated nutrition Hanging Leg-raise
regimens or protocols from any local gurus, His
carbohydrate consumption would be frowned Friday:
upon in today’s low-carb society. However, you Upright Row
can hardly argue with Steve’s results. In addition, Incline Press
his protein intake was far from the recommended One-arm Dumbbell Row
1.5 -two grams per pound of body weight pro- Concentration Curl
moted these days. Lying Triceps Extension
60% Carbohydrates, 20% Protein And 20% Fat. Dumbbell Lunge
Standing Calf Raise
Another contrast is that Steve generally ate three Deadlift
meals per day. Sit-up
For breakfast, Steve had a power shake con-
sisting of orange juice; Knox gelatin; honey; a Try his methods for a few weeks and get in touch let us
banana; some eggs; and a few tablespoons of know what you think to the old ways of building muscle.
protein powder.
For lunch, Steve had some cottage cheese with Article by John muscletricks King
a handful of nuts and raisins, and some fresh
fruit.
Steve’s dinner was a big salad and some sword-
fish, turkey, tuna or beef.

33

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