Back to the Basics

In the town of Ironville, where the clanging of weights filled the air, lived a man named Jake. Once a frequent visitor at the Iron Palace Gym, he was known for his dedication, discipline, and impressive physique built through years of consistent training. However, at the age of 42, life had a way of throwing curveballs, and in the era of endless viral bodybuilding workout routines and fitness trends, Jake found himself lost in a sea of information.

Every day, Jake browsed articles and videos on social media filled with flashy workouts and fitness trends promising quick results. There were high-intensity workouts for quick fat loss, extreme diets with miraculous benefits, and countless new exercises that seemed necessary for success. Feeling overwhelmed, Jake’s motivation faded, and his gym time, which was once a source of joy for him, had turned into a confusing obligation.

One rainy evening, while rummaging through some old bodybuilding magazines to clear out his cluttered office, Jake rediscovered an article titled "Back to the Basics” in one of the earlier issues of Beverly International’s No Nonsense magazine. It was a program he had once followed with great success. Feeling a wave of nostalgia, he decided to return to those basics.

The next morning, Jake walked into the Iron Palace Gym with a fresh sense of purpose. He dug out his old training journal, its pages adorned with notes, stars for achievements, and personal bests. With a fresh start, he aimed to incorporate the essence of the program back into his life.

Day one was a leg day, so squats had to be the first exercise. He started light and pyramided up in weight while working up to a mid-heavy set of 5 reps. He had to remind himself that his “new” old workout was based
on slow progression. The leg press, leg extensions, and lunges came next, transforming the old warehouse of Iron Palace into his personal sanctuary of strength once again.

As the days went by, Jake rediscovered his love for training. He learned that he didn’t need the latest fads; it was the fundamental movements paired with a basic “planned progression” that had brought him success in the past.

With each passing week, Jake noticed his body responding positively. He became more attuned to the subtle yet powerful changes in strength and muscle size. The star method in his training journal became a motivating game, pushing him to strive for more while celebrating his progress.

Ironville didn’t just witness Jake’s physical transformation; it became a hub of inspiration for others feeling overwhelmed by the fitness industry. He began sharing his journey of returning to the basics, encouraging friends and fellow gym-goers to reconsider their approach. Together, they formed a small community, embracing a simple mantra: "Keep it classic, keep it consistent."

One evening, as Jake checked out his progress in the mirror, he realized that while fitness trends would always change, the core principles of strength training remained timeless. He understood that sometimes the best way to move forward is to take a step back to what has always worked. For him, the secret to building muscle wasn't about chasing the latest crazes; it was all about returning to the basics that were waiting there for him to find again.

Jake’s Back to the Basics training and nutrition Program

Training Basics

Your training program must be progressive in one or more of the following areas:

• Amount of resistance or weight used for a particular set.
• Number of reps performed with a particular weight.
• The amount of Time in which a particular series of sets is performed.

You must improve in one of the above areas to stimulate the potential for growth. However, even with the proper stimulus, growth will only occur with proper nutrition, supacplementation, rest, and recuperation.

FACT - Research indicates the bare minimum dose to decrease muscle catabolism while accelerating fat loss is 1000-1200 milligrams daily, divided into two doses. (That’s one Energy Reserve tablet twice a day.)

FACT - The most effective dosage is 1800-3600 mg daily divided into 3-6 doses at three to six-hour intervals. (Three to six Energy Reserve daily in divided doses.)

FACT - L-Carnitine is most effective when taken on an empty stomach with water at least 20-30 minutes before eating and again 20-30 minutes before training.

Some indispensable do’s and don’ts:

• Keep a workout journal. It can be a spiral notebook or as fancy as you like. Keep track of every training session. Use the “star” method * to track your progress. Whenever you use a heavier weight than before on a set, get more reps with a particular weight, or complete a series of sets in less time, give yourself a star in your journal. A 10-Star workout means you did an extra rep or used more weight on at least ten sets during your workout. Finish the whole program in record time, and you get another star.
• Use proper form. You don’t get a star if you raise your butt off the bench or have your spotter lifting 50% of the weight while he says, “It’s all you.”
• Make sure each exercise is working the correct area. If you’re training back yet getting a pump in your arms –something’s wrong. Use the “your hands are hooks” philosophy and focus on pulling with your back. Conversely, if you’re working your biceps and your lower back is stiff the next day, that’s a sure sign you’re cheating way too much on your curls.
• Use a full range of motion on every exercise to develop full, round muscle bellies. That means squats to parallel or below, not modified good mornings. Full-range Leg Presses, not lockouts, to see how much weight the machine holds. Bent Over Rows should be performed in the traditional manner – flat back, torso near 90 degrees, legs bent slightly, pull weight to upper abdomen – use traditional or reverse grip, but DON'T make it into an inclined thrust pulling the weight to the top of your thighs.

Day #1 – Legs / Calves
Squat* (Pyramid) 5 sets x 12 / 10 / 8 / 6 / 4-6 reps
Leg Press** or Hack Squat (Double Progressive)** 4 x 10 – 16 reps (you may want to increase 2 reps per workout here)
Leg Extension** 3 x 12 – 15 reps
Superset
Leg Curls** 3 sets x 10 – 12 reps and
Straight Leg Dead Lift** 3 sets x 10 – 12 reps
Superset
Seated Calf Raise** 5 x 10 – 12 reps and
Free Standing (no weight) Calf Raises** 5 x 25 – 50 reps

That ends Day #1. There are lots of opportunities to earn “stars” in your training journal. Don’t be in a rush to use max weight in each exercise. Your goal is to make slow and steady progress. Use the “star” method to track your progress. Try to leave each workout knowing you can improve next time.

Day #2 Chest, Triceps, Calves
Bench Press (Pyramid)* 5 sets x 12 / 10 / 8 / 6 / 4-6 reps
Incline DB Press (Double Progressive)** 3 sets x 6 – 8 reps, constant weight. In the first session, do 6 – 6 – 6 and gradually add reps and earn stars until you get to 8 – 8 –8, then add weight and start back at 6.
DB Flyes** 3 x 8 – 12 reps.
DB Pullovers** 3 x 8 – 12 reps
Close Grip Bench Press* (Pyramid) 4 x 12 / 10 / 8 / 5 – 7 Superset
Triceps Pushdown** and Dips** 3 x 6 – 12 reps each – constant weight, no rest between exercises, rest only after both exercises have been performed.
Heavy Calf Raises** 4 x 8 – 12
Light Calf Raises** or Donkeys** 4 x 15 –20 reps

Day #3 OFF

Day #4 – Shoulders / Biceps
Military Press* (Pyramid) 4 sets x 12 / 10 / 8 / 6 – 8 reps
DB or Machine Laterals** 3 x 8 – 12 reps
DB or Cable Bent Laterals** 3 x 8 – 12 reps
Barbell Curl* (Pyramid) 4 x 12 / 10 / 8 / 6 – 8
Incline DB Curl** 3 x 8 – 10
Machine Curl or Preacher Curl** 2 x 8 – 12

To get the most from the Back to the Basics training Program, you have to make sure that you are getting the Protein you need to get the gains you want. this almost always means getting more Protein than you are now consuming. Here are the fundamentals:

• Consume at least 1-1.5 grams of protein per pound of body weight daily. Use first-class proteins, steak, roast, eggs, lean ground beef, turkey, fish, chicken, cottage cheese, and good vegetable sources.
• Ingest 5-7 meals each day. Make sure at least three meals are whole foods.
• Protein and high-quality supplements make a big difference. There are many good proteins, but the best are Muscle Provider and Ultimate Muscle Protein. Muscle Provider is primarily whey hydrolysates and whey isolates. You should take Muscle Provider right after training. Research has shown that whey hydrolysates are absorbed faster than any other protein since they are already partially broken down. This results in quicker delivery of amino acids needed for muscle repair and recovery. Take 1 or 2 scoops immediately after your workout.
• Supplemental protein drinks between meals should be primarily “multi-species”, which means that the protein comes from a variety of sources, to ensure a high-quality amino acid profile. Ultimate Muscle Protein is the best. Ultimate Muscle Protein is 80% slow to medium gut-release and 20% fast gut release. It also includes the “critical cluster” of free-form amino acids (L-Arginine, L-Glutamine, and the 3 BCAAs). Mix with milk if you have a fast metabolism, or water and a little cream if you need to reduce fat.
• Taking a Super Pak every day can be a game-changer! It helps you cover all your vitamin, mineral, and micronutrient needs, making sure your body has everything it needs to power through workouts, boost your energy levels, and keep your immune system in top shape.
• One final supplement you should add to your basic muscle-building program is Creatine Select plus Phosphates. Load 4-5 servings (20-25 grams) daily for five days, then two servings (10g) per day on training days and one serving (5g) on off days. This stuff works. It doesn’t matter if you’ve not had much luck with creatine lately, try Creatine Select…really!!!