Legs for the 40's Club

I had a really good leg workout today with my buddy Chris. It made me think about how much my leg training has changed from my 20's to my 40's.

For you guys in your 20's, there is no substitute for the bread and butter squats. No matter what anybody tells you, there is no substitute. Just remember work the muscle not the weight, good form builds good form. Keep you stance just a little wider than shoulder width, head up, chest out go down with a very controlled pace. Stop just below parrellel and drive up as fast as possible driving until just before your knees lock out. If you have a problem slumping your shoulders, drive your elbows and hips forward. This will keep your body in line and straight, Trust me it works. Try to keep you reps at a minimum of 6, anything below that is just for ego. The name of the game is squating effectively. Try to keep your time between sets around 1.5-2.0 mins that is more than enough recup time for the next set. If I remember correctly and feel free to correct me your body recups 80% within 30-40 seconds. Enough about squats for you young studs. Lets move own to the 40's guys.

What I have done to warm my knees and old muscles up is start my leg workout with off course some good stretching. Next I start off with walking ludges with dumbells, approximately 20 yards, 2-3 sets. I then go to machine controlled squats, total leg by paramont or hammer squate machine 4 sets 8-12 reps, and you cant go wrong with 21's on the hack squate, or leg presses, pick your poison. We finished them off with supper setting leg extensions with ham string curls. Final exercise was one legged hammy curls, be sure to concentrate on good form on those hams. There is nothing better than a great set of hams, it just makes a legs. FYI, another slang name used for hams back in the day, was thigh bicep, appropriate dont you think.

A little advise for you 40's guys, premedicate the day before legs workouts with a good
anti-inflamatory, and for sure use a good pre workout booster. I use Endorush, work great and dosnt make you short winded like alot of the energy drinks do. Please dont be to hard on me for the mispelled words, could not get the spell check to work.
Look forward to hearing comments from everybody, sorry I could not put 25 years of leg workout experience in one blog. My next blog I will try to take a shot, getting ripped in your 40's or maybe your 20's and 30's. Heck, everybody wants to be ripped. Have a great week and God Bless.

I am Legend

Yes, I am Legend: Man how did I get that nick name, dang hard to live up to. My buds at key supplements sure give me a hard time. Hope you guys like my quote, I promise I completely made that up on a really good day. I have recently re discovered my training again, I have never stopped in some 27 years, but just lost that fire. Training with Matt, William, and Chase has really helped me to understand these young guys are a bunch of chumps, just Kidding. It gives me hope that generation X has good work ethic and can caring the torch for us old guys. I am trying to talk myself into competing again, possible this summer at the Masters Level. I would love for my sons of 12 and 20 get a chance to see the old man show his stuff just one more time. Jury is still out on that subject, keep you all posted. For any unwanted great advice on just about any subject please feel free to drop me a line. I promise it will be interesting at the very least.

OUCH!!!

One of the first injuries that usually occurs to a person when they begin heavy weight training is the in their joints, and especially their shoulder joints. At the local gym that I workout at, almost every other guy who has lifted weights for any extended amount of time has had a shoulder injury of some sort and it is usually in the joints rather than a muscle strain or tear. It is a common mistake that many people have and I have recently experienced it so it is a problem that a couple of months ago I could relate to myself.

Prevention...

There are several prevention methods to avoiding a joint injury. The first precaution you should take is learn the proper form when you are preforming an exercise. Many people do exercises very wrong and do not even realize it be cause either their training partner showed them the exercise incorrectly or they have never even seen anybody doing it properly. And even though it is less common, some people can even hurt thenselves on machines by not ajusting it properly, beacause the odds ar that you are not the same exect body structure as the person who was on the machine previously.


Another thing that people do is get a sperman mentality and try to push weight that they cannot support. Just because you CAN lift a certain weight does not mean your joints CAN support it. Your joints are like your muscles and even though they may be weaker to begin with, you have to build up the strength in them as well because often times peoples muscles get stronger than their joints quicker than they realize and that will often times lead to injury.

Now...

For those who have already experienced joint injury or are experiencing an injury in your joints at this very moment, there are steps to recovery. It is always good to have an open mind toward going to a doctor and getting it checked out if the pain presists over some time or is too servere. If the injury is not to the point that you cant exercise, the best thing to do is usually lower the weight that you are using and maybe not use as much free weight until you can build up the strenghts in your joints. Use a weight that you can preform a fairly high amount of reps for more than a couple of sets until your joints are strong enough to move up in weight and don't jump up to quick if your not sure of your recovery. One other thing that might help aid you from preventing further injury is to supplement yourself with produst that help libricate the joints such as Fish Oil and Glucosamine. Glucosamine can also help used to support mobility and flaxability in the joints also.

If you are lifting weights and you haven't had a injury yet then consider yourself lucky but with the proper precautions you can keep your joints healthy and injury free.

We got the Legand

Wow I am happy to announce we now have a Arkansas State Bodybuilding Champion blogging on KeySupplements.com His name is Mr Legend or actually that is what we nicknamed him around here.

A really cool guy knows his stuff to be Mr. Arkansas. Anyway I asked he accepted so I am as well excited to pick his brain.

A little more tad bit information for ya Matt is a big kid I haven't yet nicknamed him but that will soon come. I would guess his weight is around 230-240 and works our with The Legend.

Chase we call him Tingles around here cuz he did some LG Science supplement one time and he said he tingled all over and gave it to me. I love the stuff and don't do the tingle thing so I kind of grabbed that and nicknamed him Tingles AKA Chase.
Tingles AKA Chase is one of those guys who's strength is lets just say WOW. He has told me the weight and reps he is doing and all I can say is WOW. I am not so impressed with the weight someone can do but when you add weight and reps well ya talking now.

He is gonna blog one day soon he better blog one day soon and I think you will be as impressed with him as I am.

Since he started working here at our wholesale supplement store he has put on some serious muscle and weight but I will let him tell you about that.

Raining ice here so gonna go.
Be safe have a great weekend God Bless

Bi's and Tri's

Today I'm saying not now chief, I'm in the zone because me and Dusty going to kill some bi's and tri's. This day is one of my days of the week,there isn't a better feeling than the pump,especially when it's your biceps and triceps. Here lately for these body parts I've been using heavy weight,but still keeping strict form.I'd have to say my favorite bi exercise is e-z bar preacher curls and my favorite tri are one arm reverse push downs on the cables. I know I had a good one when I can't touch my head because of my arms being so drained.

Check your ego at the door

Hey this is Matt,going to drop yall my first blog. Too many people I see at the gym are using weight they shouldn't even be using,because they are using incorrect form. Like the "Legend" Sam Meadows says,"work the muscle,not the weight." For examples I've seen people load up four wheels on shrugs,but they are only shrugging the weight 25% of a full shrug and then you have your people while doing bench they just bounce the weight of their chest. These common mistakes will just lead to injury. Sure it hurts your ego when going lighter,but it's a whole lot better than being out with a nagging injury. Just remember when you walk through the doors of the gym,be sure to check your ego.

Great News We have a Greaat Line of New Editors

Being sooo busy I have gotten some help and a great line of editors coming online to help.
Christy Figure Model swim coach and more will be here with great articles and post on an assortment of topics.

Matt and Chase are young men that have packed on some serious muscle mass using supplements purchased from KeySupplements.com and not steroids. They really both know their stuff on supplements so feel free to ask them a question.

Jan my darling wife will be posting on her journey of losing some serious weight and inches. She will be here to help guide and direct women that have struggled with losing those pounds as she has.

I am really excited with the help as it was just getting to be tooo much for me and we all need something else to read about other than my rants on China.

I will continue to add articles on different topics and contribute to the post and comments here.

Just wanted all to know to expect more great content from the blog.

The Biggest Loser

I just wanted to say that Jan Mullinax is looking GREAT since she has lost 20 lbs and counting! You go GIRL. She is eating healthy and losing weight with Keysupplements nutritious smoothies and supplements. I can't wait to see you again...another 20 lbs lighter! Don't forget to sign up for the Biggest Loser at home!

Christy