TABLE OF CONTENTS
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The Constant Grind
Seven For Longevity
Flex Now, Train Forever
Maintain To Progress
Hard To The Core
Pain Prescription
Tear A New One
Lube Job
Training Around Injuries
My Aching Body
The Warrior’s Weapon
In High Gear
Lifting Straps
A Core Stack
Your Insurance Policy
Feedback From The FORVM
The Constant Grind by G Diesel
If there is one element that divides the wannabes from the real deals… One virtue
I could impart upon the next crop of young and hungry iron warriors, it isn’t
flashy or sexy. The secret they desperately seek is really no secret at all—that rare
asset that separates the best from the rest. At the end of the day, the difference
lies in consistency. Consistency is the critical component to success in any aspect
of life. The dogged pursuit of a goal with daily investments of time, effort and
focus for years and years on end without cease. Wanna be something special?
Get on your grind.
In the gym, this call for consistency is all the more amplified. In a sport where
everyone wants a quick fix or short cut, the stark reality is that no such magic
bullet exists. Building real, enduring muscle and legit strength takes much
patience, many years and grueling workout after grueling workout. This is where
things get interesting. You see the more heavy weights you press, pull, row, squat
or curl, the more stress that is placed on your skeletal structure. The more the
miles pile up with the pedal to the metal, the greater the wear and tear on your
muscle car of a physique.
This is where the precautionary measures come in… Because, after all, what
good is a great physique if it can’t stand the test of time? Stretching, warming up,
smart training, training around injuries—these are aspects of the lifestyle any
athlete worth their weight in iron must eventually embrace. These in the gym
practices can help to ensure longevity, to better the odds that I’ll still be banging
the steel a couple of decades down the road. To stay in this game for life, that has
always been my goal.
The way I see it, as an athlete becomes more and more experienced, his recovery
abilities often are altered. This is not necessarily a matter of age, but instead of
hours logged in the gym. A more seasoned athlete knows how to better and more
efficiently generate intensity and he is simply more banged up as he’s left far
more rubber tread on the highway to huge. I’ve been in this game for more than
12 years and when compared to another cat who also started seriously at 18 but
who is now only 24, I have twice as many punishing back and leg workouts under
my weathered weight belt. The cumulative wear and tear on my joints, tendons,
ligaments and skeletal scaffolding is noteworthy, based on the sheer fact that I
train hard and I’m consistent.
It is for that reason that I’m always looking for an edge. To keep fighting the good
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fight, I choose Animal Flex. To battle the bangs and dings, the nicks and tweaks,
the ballistic trauma that is the constant combat in the weight room, I make Animal
Flex a staple in my supplement arsenal. Loaded with nutrients designed to
support joint maintenance, lubrication and regeneration, Flex is a formidable ally
in the quest for that next inch on my arms, that next 5 lb on the bench. It is a
companion on my journey, that unyielding mission that is the constant grind.
Seven For Longevity
The iron will cut you down to size
quickly, if you let it. Those who’ve
pushed the big weights long enough
can attest to that. A healthy respect for
the wrecking balls and sledgehammers
we wield daily in the gym will no doubt
do you well in the long run. In an
attempt to arm you with the necessary
armor to weather the storm, here are
seven tips to ensure your life in the
iron game is a long one.
Stretch Out
Limber limbs are resistant to injury.
Flexibility is no doubt an asset lacked
by many of the big boys who sling
even bigger weights. But a lack of joint
mobility and muscle elasticity is only
working against them and their long
term goals in the gym arena. One way
to combat a muscle-bound fate and
injuries, aches and pains caused by
joint stiffness is to employ regular
stretching into your training routine.
Stretch lightly before to improve
specific circulation and heavily once
the muscle is warm postworkout to
maintain flexibility and to stretch the
fascia and rid the muscles of catabolic
waste byproducts created by the
trauma of heavy training.
Warm Up
Jumping right to two or three pies on
the bench is a fast track to disaster.
Any advanced trainer knows the true
value of properly warming up before
ever even thinking of handling
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challenging weights. Your muscles,
joints, tendons and ligaments must
be slowly eased into the ballistic
activity that is heavy weight training.
Properly stretching and moving the
intended joints to increase blood flow
as well as slowly progressing up in
weight starting as light as possible is
the minimum that should be
performed at the start of each
session. Before some bouts with the
iron, several athletes most committed
to their ritual warm up take the time
to do short duration, low intensity
cardio with the idea in mind of raising
overall body temperature, better
acclimating the body to the torture
that awaits.
Rest Up
Sufficient down time between
sessions is not only necessary for the
recovery of the muscles and the
central nervous system, but is also
critical in the recuperation of the
skeletal structure and connective
tissue. Time under tension and
endless repetitions do take their toll
on the joints, the cumulative effect of
which can be combated by allowing
for the required amount of off days
and relaxation between your grueling
battles waged with the iron.
Gear Up
Support gear exists for a reason, and
its proper use will lengthen your
training life, so use it and use it right.
At the same time, the abuse, overuse
and misuse of straps, wraps and
belts will ultimately probably make
you weaker and once again shorten
your weight training career. Save
your lifting gear for your heaviest
sets, to support your skeletal
scaffolding when the weights get
extra challenging or when your body
is sending your brain signals that
perhaps today is the day to be
cautious. In such cases, a dusty gym
bag stocked with support gear can be
your saving grace—but use those
lifelines wisely.
Supp Up
Certain supplements promote general
joint health and should never be
overlooked by a consistently hardtraining strength athlete. As with all
instances related to ensuring
longevity, an ounce of prevention
beats a pound of cure, and
supplementation is one such obvious
case. Ingredients such as glucosamine,
chondroitin, methylsulfomethane
(MSM), hyaluronic acid and essential
fatty acids (EFAs), can serve to
lubricate and rebuild cartilage and
sensitive connective tissues in joints
that tend to degenerate slowly after
years of consistent wear and tear.
Rub Out
Growing in repute and clout within
the hardcore bodybuilding subculture
is massage therapy. In the form of
deep tissue massage or active release
therapy (ART), more and more
diehard trainers are seeking
advanced treatments in order to
combat the inevitable nagging
injuries sure to come their way. In the
never-ending quest to find the lifting
Holy Grail—training at 100%
capacity free of injuries, the proactive
bodybuilder will seek out every
available restorative method.
Breaking down scar tissue, working
out knots, extreme forced stretching
and the occasional chiropractic
adjustment may all be a means of
living to train another day. Overlook
and shortchange such remedies at
your own risk.
Drink Up
Dehydration is often the devil in the
details. Like with so many human
health ailments, insufficient fluid
intake can compound and complicate
the chronic pain of beat up joints.
Without enough H2O, the body is
unable to transport the nutrients
needed to properly produce new
cartilage. Dehydration can also lead
to a lack of lubrication in the joints,
leading to the very painful grinding
abrasion of cartilage cells. Like a
mechanical device without grease in
its gears, joints left dry by dehydration
draw perilously closer to damage with
each parched rep. If you’re serious
about optimizing joint health, keep
that gallon jug chugging.
Flex Now,Train Forever by Big Ant
Striving for that extra rep in the deadlift, the one that makes your muscles grow?
Yeah, that's the real stuff. The heavy deadlift. The big pull. Nothing is purer, more
true. What's also true is that any time you pick up the iron, every time you crank
out a rep, you cause wear and possibly injury... A sprain, strain, partial or full
tear of a muscle—the athlete's worst competitor. Believe me, I know…
I'm a 40 year-old pro bodybuilder. Lifting is my job and it's a grind. I hit the
weights 5 days a week—sometimes 4 days in a row—a different body part each
day (though some body parts get indirect work from another muscle group).
Bench presses, squats, dead lifts, rows, rows and more rows, dips, shoulder
shrugs and presses… The basic lifts, the ones that many people avoid because
they are tough—tough on your mind and tougher on your body. After many
years of lifting heavy weights and doing session after session of cardio, I've
encountered my fair share of minor injuries—a case of tendonitis here, muscle
strain there, a minor tear… It is all part of the sport. It's inevitable.
In our quest to achieve size and mass, our muscles get stronger through lifting.
But the problem is, the strength of our tendons and joints sometimes can't keep
up to pace with the strength of our muscles. If we keep pushing ourselves to
increase our strength, an injury could easily happen. Why? Simple. You're only
as strong as your weakest link. Just as you build your muscles and feed them so
they can grow, you should think about feeding your joints and tendons.
I'll be honest. I use Animal Flex. With its wide array of nutrients in each pack, I
think of Flex as an insurance policy for my joints. I like it because it's geared
specifically for me, a competititve bodybuilder. It's not like those other products
made for weekend warriors or regular folk. I also like Flex because I just have to
take it once a day. Let me break the formula down for you.
Glucosamine is critical to smooth, flexible joint movement. The main influence of
glucosamine on joints is stimulation of the manufacture of molecules known as
glycosaminoglycans, which are key structural components of cartilage.
Chondroitin is an immensely popular joint health supplement that provides
structural components that help maintain cartilage health. It ensures the
necessary hydration and material to promote joint mobility. Since cartilage does
not have blood vessels to supply nutrients, chondroitin serves as the conduit for
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these nutrients to flow through the cartilage. Flex has both chondroitin sulfate A
and B for maximum coverage.
MSM is a naturally-occurring nutrient and sulfur compound. Sulfur is a
component of bones, teeth, and collagen (the protein in connective tissue) and
also helps you maintain a healthy inflammatory response. The mineral sulfur is
needed for the manufacture of many proteins, including those forming hair,
muscles, and skin. Taking these three most popular joint supporting products
have no adverse effects on the body.
Bromelain and quercetin are also very helpful for our injuries. They are both
nutritional supplements that contain natural ingredients, with excellent antiinflammatory properties. Bromelain is an enzyme extracted from the stem of a
pineapple. Quercetin is a plant pigment found in large amounts in foods such
as onions and apples. Together, bromelain and quercetin work synergistically to
reduce the bruising and swelling associated with sprains and strains.
Flex is also loaded with other core ingredients, such as ginger, turmeric and
boswellia. But two key ingredients you may not find elsewhere is patented CMO
and HA, or cetyl myristoleate and hyraluronic acid. These two compounds help
produce the “lubricant” needed for smooth bone on bone movement. CMO and
HA support synovial fluid for optimal joint function.
By taking Animal Flex, I've personally experienced less joint pain and soreness
and am able to exercise to promote healing, bringing synovial fluid back into its
proper place to keep the joints lubricated. Synovial fluid reduces friction
between the articular cartilage and other tissues in joints to lubricate and
cushion them during movement patterns. Animal Flex's ingredients help
produce natural synovial fluid within your injuried body joint.
People say being 40 years old is the new 30. When taking Animal Flex, I feel as
if I am 20 again. I can’t imagine training with Animal Flex. Remember, injuries
are part of any sport, even when training smart they can't help but occur. That's
why I take Flex as a preventative measure. It's insurance for my joints. Before
when I'd feel a twinge or slight soreness usually I'd rest and ice it and I'd be on
the shelf. Now, it's just another day at the gym. The ace up my sleeve, I use
Animal Flex year round, to help address the issues I already have and to combat
the next tweak or twinge that lurks right around the corner.
Maintain To Progress
Learning how to adapt and maintain my body is a must for longevity in the
sport. Right now I have one thing on my side and that’s my age. I hear about it
all the time from all the old timers in the gym, “Just wait till you’re my age!”
Now I don’t doubt that I may feel some effects later in life but preventative
maintenance is where I have a step ahead of those geezers. I am known to be
one of the stronger bodybuilders lifting a lot of weight and using very high rep
sets. This takes its toll on every aspect of my body but with the knowledge of
key factors like proper nutrition, training techniques, and effective joint
supplements, I feel my longevity in the sport can be much longer than average.
There are many basic principals that I follow to help keep my body healthy to
stay strong in the gym. When training with weights, not only do our muscles
take a beating but our joints are getting equally abused. Your skeletal muscle
can adapt and recover faster than your joints, tendons, and ligaments so you
have to take care of them. Your muscles can get stronger than your joints so I
try keep my joints healthy in several different ways.
One controversial way that sometimes gets a lot of flack in magazines is
stretching before, during, and after my training session. Not only do I feel warm
and ready to lift but stretching also serves as a growth stimulus as well.
Stretching helps expand the fascia tissue over the muscle and it allows more
blood into the muscle promoting more room for muscle growth and faster
recovery. I feel that the stretching I do also prevents me from unnecessary
injuries that can occur from not being warmed up enough.
For active recovery at times when inflammation is bothering me I use the
simplest of things, good old ice. A Ziploc bag of ice cubes, pack of frozen
vegetables, or special gel ice compress all provide some of the best antiinflammatory effects available. Old school, but it works. Keeping inflammation
down is another way to assist your body with recovery and joint maintenance.
Another way to combat inflammation is proper nutrition through your diet and
supplements. Studies have shown over and over that eating or supplementing
your diet with quality omega 3 fatty acids help reduce inflammation. I have
made eating more omega 3 sources and supplementing with omegas a regular
part of my diet and daily regimen.
For the ultimate joint health and building is utilizing proper joint supplements.
This is the biggest thing for me as far as joint health that I notice makes the
biggest difference. Combining the best of all the known joint supplements has
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allowed me to set personal records in the gym year after year, and then be able
to come back for more. Not only is it a very easy regimen to follow, just pop a
few pills regularly, but is a must if you want to perform at your best in the gym
day in and day out. You’ve gotta do whatever you can to help your joints to
keep up with your constant new muscle growth.
Hard To The Core
“Hardcore”. That word means so much… It's used so often, the meaning has
been lost to many. You may not be able to put it into words, but you damn
sure know it when you see it. To the elite few dedicated to this iron lifestyle, it
typifies their very existence. Strict dieting, brutal workouts… Day in and day
out, without respite… That is hardcore, no doubt about it.
Beyond that, handling back-breaking weights, day in, day out, is a must to
continue to progress and make gains. This grueling labor of love is
fundamentally strenuous on the human structure—it is quite literally “hard on
the core”. To build a hardcore physique you need to fortify your base. You
need to make your support composition as hardcore as the freaky muscle that
hangs from it.
This way of thinking is nothing mysterious. Think about everyday life. Building
your physique is like building a house. When you're constructing a home, you
need to make sure the foundation is rock solid. It all starts with this. Why?
Because that massive, multi-story structure puts tremendous pressure on the
underlying footing. Now think of your body's foundation as your joints,
ligaments, tendons, and all the connective tissue—this is the framework that
supports your growing muscle.
The harder you train, the more stress you put on your structure. Each workout
not only taxes muscle but sinew and can, over time, weaken this vital
connective tissue. Remember, when a foundation crumbles, the building is
quick to follow, no matter how massive a structure it might be.
This problem is magnified by the typical bodybuilding mindset that exists.
You've seen the dude who's got a big bench but can't squat jack—the same
one who's got a decent upper body but scrawny chicken legs. They don't see
the big picture. They focus on one thing.
Fellas, it's easy to get trapped into this way of thinking, the one that tells you
all you need to do is lift… And the harder you lift, the bigger weights you put
on (who cares about form), the longer you spend in the gym, the faster, bigger
you'll grow. It just don't work this way. For starters, lifting breaks down
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muscle. This is important, but it's only half of the puzzle. Eating, rest and
recovery is the other half. Veteran lifters know they can’t just look at one
thing—they see the whole picture.
Same goes with joint strength. So many novice lifters are preoccupied with
muscle strength that they overlook joint strength. Big mistake… When you
become so preoccupied with building muscle, and you do whatever it takes to
gain it—overtraining or whatever—sometimes your physical strength can
outstrip your connective tissue and joint strength.
When this happens, you can get injured. Pull a tendon. Strain a knee. Inflame a
joint… Trust me, injuries will set you back big time. So just as rest is the
bodybuilder's best friend (along with tearing up the gym), you have to pay
close attention to your joints, tendons and ligaments. You have to focus on
keeping them healthy and strong through proper nutrition and
supplementation. Ignore your body’s foundation at your own risk.
The big weights needed to ascend to the next level, must be attacked and
handled often. Such a daily attack leaves a mark—often deleterious effects that
can affect even your daily existence and even the most mundane of tasks.
Anyone can take a hardcore attitude into the gym and wreck the place with
utter abandon. But the smart, serious lifter also knows to take care of his
foundation.
Listen, it's not just about strong muscle but also about strong joints as well.
After all, you gotta remain healthy to get the job done in the gym. Like your
mama told ya—an ounce of prevention beats a pound of cure. Ma Dukes was
on to something. You've busted your ass to build that brick shithouse you call
a physique. Make sure the mortar between those bricks is rock-solid…
Pain Prescription
by Big Al
OK a little about myself before I talk about joint maintenance and injury
prevention. I have been involved in sports since I was very young. I wrestled all
through school and started weight training at age fourteen. I joined a power
lifting team when I was in the tenth grade and fell in love with the iron. Then and
there, I decided I wanted to look like I lifted. When I was about 20 years old, my
new life began as a bodybuilder.
For many of those first years I never thought about my joints or getting injured.
You know as a kid you think you’re invincible. Well after a few muscle tears and
tendon strains and I started to think differently about these things. Injury
prevention is no joke, cuz you can’t grow if you’re hurt. If you want to last in this
sport, you have to take steps to take care of yourself.
I try to be pro-active now and prevent any injuries before they have a chance to
happen. I’ve already physically been through enough over the years. I make sure
I take my glucosamine, chondroitin, EFAs and 1000mg of Vitamin C. I also do a
good 10 minute warm-up before I do any real weight lifting. I also take a few
extra minutes when I’m finished to stretch. Those few extra minutes before and
after might just save you six months of rehab. Even though you do all the right
preventive things, shit still happens sometimes. You’ve gotta live with it and
power through. It is all about adjusting and playing the cards you’re dealt.
So if you find yourself with one of these injures we all pray we never get, first thing
you do is ice the injured area. Inflammation causes pain and decreases blood flow.
We want blood flow, as oxygenated, nutrient-rich blood goes a long way toward
healing an injury. How do we get more fresh blood to the area? Massage is great,
electric stimulation, those are the first choices. Then as soon as the injury is good
enough to move, move it. Lift some light weight, as high reps will help flood the
area with blood and speed the healing process. Those hard foam rollers are great
for massage if you don’t have someone to do the massage for you.
Now when you start to train again, protect the area that was injured. Most
pharmacies carry support wraps for every part of the body. Get yourself a
properly fitted neoprene wrap and use it for the first few weeks to keep the
affected area warm. You can gradually stop using the wrap, but not until your
injury is back to 100% . So let’s use our heads. An ounce of prevention can
prevent a pound of pain. Or save you from being out of the gym for months, and
that is the worst pain of all.
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Tear A New One by G Diesel
Fearless
If you’re going to get anywhere in this game you need to be brave. Challenging
yourself with increasingly heavier weights day in and day out is critical to
making steady progress. Some days, daunting weights of that sort can strike
fear into the hearts of mere mortal men. To transcend the terrestrial limits of
human development, as with a voyage to any new frontier, one must face their
fears head on and push past convention, accepted norms and the apprehension
that comes with encountering the great unknown. After a while, the poundage
you’ll handle on the daily will be well beyond what is considered “normal” in
most typical weight rooms and gymnasiums. Don’t let the weakness or fear of
the average gym rat restrict your growth. Go forward without fear.
Fearful
Big weights deserve respect, because if you take the heavy stuff too light, it’ll
gladly fuck your day up. Part of the fun of heavy training is found in the fear, the
butterflies in your stomach that flutter before a max lift. It is a testament to the
transformative power of the weight room, that your great becoming is balanced
by your fear of what may come. Fear of injury, fear of failure, fear of success.
Fear that perhaps you are more powerful than you ever imagined. Maybe you’ll
get hurt. Maybe your ego will be bruised or perhaps you’ll put a hurtin’ on the
weights. Fear is meant to keep you safe, so heed its warning. But nobody ever
got huge playing it safe.
Dumb
Some of the best gains you’ll ever make will come when you’re too stupid to
know any better… Handling dumb weights like a dumbass and growing like a
weed. Pushing yourself to the edge, discovering your limits, trashing your body
to no end. Beating yourself down on Monday, just to limp out of bed Tuesday to
eagerly do it all again. I mean really, how smart (or sane) can anyone truly be
that sees picking up a quarter ton for no good reason as fun?
In a world of critics, gurus and arm-chair Mr. Olympias, over-thinking this game
is seemingly the thing to do. But with analysis so often comes paralysis and the
inevitable freezing in motion of physique gains. When it comes to getting
jacked, to a certain extent, ignorance can be bliss. Want a stupid physique? Quit
thinking so much.
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Smart Your genes and the balls hanging in your jeans can only get you so far.
Thinking with your dick gets you in trouble in the real world as does not
thinking at all. Use your fucking head. The rational, reasonable man is the one
most likely to succeed big picture. The planner, the plotter and schemer, the
executor. You are the world’s foremost expert in you and your physique. That
means you know the difference between training smart and bitching out—the
difference between training hurt, as we all do, and training injured, which we
should never do, for it is today’s caution that facilitates tomorrow’s valor. Be the
meathead that makes us all look good, playing it smart, so you can live to play
another day.
Both sides of the coin deserve equal billing as one is incomplete without the
other. Training hard and training smart. Being courageous and being cautious.
The weight room is a peculiar place, a world where the potential for progress
and maximum production teeters right on the brink of our capacity for self
destruction at all times. Tear the gym apart, tear your physique to shreds, tear
yourself a new one with the iron… Just don’t tear anything in the process.
Lube Job by The House
Rep after rep, set after set, workout after workout, week after week, month after
month, year after year it all adds up like miles add up on your dash. People take
good care of their cars, taking it to the shop every 3,000 miles to get an oil change,
tires rotated, fluids checked and topped off. If we only took care of our bodies like
we do our cars.
Why would you want to go workout after workout with your joints hurting, when
all you got to do is top off your fluids and make sure you keep everything lubed
up and ready to go? Animal Flex is my personal choice when it comes to
maintenance and preventative care. You can’t spray oil on your joints to lube
them up just like you can’t use duck tape to hold a hinge or screw in place. But
Animal Flex lubricates your joints and helps heal connective tissue so you can
continue to train hard.
I know all about joint pain and overuse training all too well. I used to feel it all the
time. Every time I would diet down for a competition my joints would hurt, and it
would alter my workouts. After I started using Animal Flex my joints were able to
stay healthy all the way through the contest prep. Now that I am in the offseason
and moving heavy weight, my joints have got to stay strong so I can get bigger
and better. We all know that offseason training is crazy, but I think it is crazy that
my joints have been able to stay strong.
I know all about the need for preventative care. I rely heavily on my support gear
with my belt, wrist wraps and lifting straps all at arm’s length during my
sessions, with my gym bag well-stocked for my heaviest sets. I view using
Animal Flex in that same light. Any little thing I can do to prevent injuries,
prolong my career and stay healthy from week to week is time and money well
spent. I’ve worked doing rehab therapy on old folks for several years now. I’ve
seen up close and personal the wear and tear of living a long and active life, let
alone doing the crazy stuff we do every day in the gym.
I am around so many people that train, and I hear so many people complain
about joint pain. I just don’t understand why, because it is so easy. All I do is
take my Animal Flex after I eat my breakfast and I am set. It’s like I get my my oil
changed every day, because all of my joints are running smooth and pain-free.
Now how can I complain about that?
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Training Around Injuries by Big Ant
The attempt of a 450 pound bench press on chest day in the gym, getting ready
to face a 93 mph fastball when it is your turn to bat, having a breakaway on the
lacrosse field and getting ready to hurl the ball into an opponent's goal, knowing
you have to get past the hard-hitting, fast and aggressive defensive player,
winning the light weight class in a major bodybuilding contest, getting ready to
pose down with the other class winners for that overall title with people outweighing you by over 100 pounds of rock hard muscle. Sure these scenarios
could make you scared, very scared. What makes me scared? An injury.
Yes, an injury. It happens, to the best trained and conditioned athletes. Some
athletes had to end their career because of an injury. From beginner to
professional if you play hard with repetitive motion and don’t take care of your
body, sooner or later an injury will come your way. I, being a pro bodybuilder, had
my share of bumps, bruises, scrapes and scratches that came along my way.
From a torn rotator cuff, tendonitis of the elbows and knees, sprained adductor, to
most recently a torn-full rupture biceps tear. It happens. And yes, I do warm up
properly, train with the strictest form, pay close attention to my mind and body
when training… And injuries still happen.
My most recent injury, the full rupture bicep tear happened only a short time ago.
I was making my debut in a powerlifting meet, something that I always wanted to
do. Now my bench press and deadlift are by all means not close to record
breaking, but some would say they are respectable for my age and weight. I
trained for this powerlifting meet with a special training protocol—concentrating
to improve my bench press and deadlift strength. I was working with a nationally
ranked powerlifter who was also watching my form, which was very good in both
lifts. The day of the meet arrives. After some warm ups for my body and mind, I
lifted. I made and completed all of my bench press attempts and I was ecstatic.
Next, the deadlift, a much stronger lift for me. I still felt great mentally and
physically. After my first 2 deadlift attempts went up with ease, I was ready for my
last lift. Started from the bottom strong, pulled off the floor with great power, and
while locking out, I saw the judges giving me the nod to approve my lift, it
happened-the injury, a torn biceps tendon full rupture. It felt like a bolt of lightning
ran through my arm. Dropping the weight to the floor, I immediately grabbed and
massaged my injured arm. I then gathered both of trophies from the meet and
stopped in the local supermarket to grab a frozen bag of corn, to ice the injured
area for the drive home.
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What to do when injured? Working in an outpatient physical therapy clinic for
over 8 years has given me tons of insight and hands on experience. We have to
learn how to listen to our bodies at all times. I iced the bicep muscle for 3 days, 4
times a day to keep any inflammation down. I next scheduled an appointment
with my orthopedic surgeon. When arriving at his office, I knew it was a biceps
tear, but did not know how severe it was. He then scheduled an MRI.
I took 10 days off all lifting. Yes, even lower body. Your biceps still turn on when
loading plates for lower body exercises on machines and also when gripping the
handles on the machines as well. My main objective was to turn off the biceps
completely. Yeah I know, stop lifting? I am not going to lose size or strength from
10 days off from training. With over 25 years under my belt with weight training, I
now own the muscle size, and I am not leasing it. People you will not lose size,
strength and definition from taking a break from your training, especially when
you are injured.
I did do some very easy cardiovascular exercise. The stationary bike for 20
minutes a day for the endorphin release. After the MRI report diagnosed the full
rupture biceps tear, it was time for me to revise a new training protocol. I only
had 3 weeks to have the surgery. My biceps muscle retracted already, it moved up
to my upper arm and I now have a tiny gap from my elbow to bicep insertion. To
me it is OK… Actually it looks like I have a better peak. So after a long discussion
with the orthopedic surgeon, we decided not to have the surgery. I could not
afford the 6 months of the rehab time and my left arm in a sling for a month. Plus
it was feeling better with each day.
So how do we train with or around an injury? Again, ice the area as soon as
possible for 20 minutes for the first 3 days, 4 times a day. Next, take 10 to 12
days off from lifting everything and yes even lower body exercises. Just a simple
and easy cardiovascular program that consists of a stationary bike for the
endorphin release.
Now to begin the weightlifting protocol. What I do and it worked very well for me
with all of my injuries is breaking it down into 4 phases. Phase one I start back to
the gym with all cable movements for an easy 25 five reps. Just 3 exercises for
larger bodyparts and 2 for the smaller bodyparts. Our main objective is to force
as much fresh blood and oxygen into the injured are for healing. Also monitor
continued...
how you feel with certain exercises. Pain is a sharp stabbing feeling and is bad.
Soreness is a dull aching feeling which is good. Any exercise that causes you pain,
stop at once and switch to another that does not cause you any pain. Do this
protocol for 4 weeks and always ice the injured area immediately after each
training session.
Phase two. Now we have some fresh blood and oxygen to the injured area, we
still want to keep a lighter load on the muscles. We can move to all selectorized
weight machines for twenty reps for four weeks. Again using the same number
of sets and keep in mind to listen to your body for pain and we want nothing
that is going to feel heavy when training. We use the isolation exercises in the
first two phases to be more direct for the fresh blood and oxygen supply to the
muscles and injured area, to start the healing process.
Phase three is using dumbbells for all exercises for 15 reps, again for 4 weeks
and phase four is using barbell movements for 12 reps for 4 weeks. This is a
total of 16 weeks. By the end of week 12, after using the dumbbells, your
muscles will be getting stronger and you will regain stability. When you start
the last phase with the barbell exercises, you will be tempted to go heavy, but
please follow the lighter weights and the 12 rep protocol. We are seeing light at
the end of the tunnel. The last thing we want now is to re-injure that area.
Congratulations, you made it. Now you can go back to your original training
protocol. Also keep in mind about the feelings of pain and soreness and know
the difference between them. Always warm up good, pay close attention to your
training form, which has to be perfect, leave your ego outside the gym when
training and make sure you have that all important mind-muscle connection.
Be sure to think about each rep and feel the target muscle you are training. As
for my biceps injury, I followed this exact protocol that I have outlined here for
you. Along with Animal Flex, patience and a positive attitude, it is doing great.
At 4 months post-trauma, I have full range of motion and my strength is 90
percent back to where it was prior to the injury.
21 FLEX ARTICLE
My Aching Body by The Freak
Thousand pound leg presses, set after set of rows, dumbbell pressing for over
20 years. Yeah my joints have been pounded. Weightlifting the way we Animal
brothers do can do some damage to your body. I’ve had a long journey in my
gym life, and I’ve sure had some bumps and bruises along the way, though I
have been lucky. I’ve been fortunate to avoid any serious injuries that have put
me out of the game for any real period of time and I’ve been asked often how I
stay healthy as I get older.
You can’t fight father time, your body is going to get older, break down, and not
“spark” as fast as it had in the younger years. I take longer to warm up, I
definitely take longer to recover… Time isn’t on my side.
So over the years I’ve taken all precautions to prevent injuries from occurring.
You see guys with back pain, knee problems, beat up shoulders, the list goes on.
These injuries are caused by repetitive motions done over and over. When we
are pounding set after set of various exercises, we are causing micro tears in the
muscle. Now there’s nothing wrong with this but majority of us don’t stretch, so
continous pounding the micro tears will cause scar tissue to build which binds
the muscle fibers together. This leads to less range of motion which will cause
discomfort in the joint to which the muscle is attached, when trying to reach full
range of motion. Even with some stretching, some scar tissue will build up over
time. This is due to lack of oxygen to the muscle. All of this is somewhat
inevitable, but the real question is, how do we prevent these minor injuries from
getting progressively worse?
Over fifteen years ago I went to my first deep massage therapy session. Holy
fuck did it hurt. Why did it hurt? Well I was so beat up from the ten years of
training, I had tons of deep scar tissue to get through. Now im not going to lie
deep tissue hurts, more so if you have a deep build of scar tissue. What the
therapist is doing is going deep into the muscle and breaking up the tissue
going across the grain of the muscle, this will allow oxygen back in and a better
blood flow to the muscle thus better range of motion. Deep tissue is a great way
to get a better pump in the muscle. So it’s not just for injury, If you’re getting
better blood flow to the muscle, you get a better range of motion and can move
more weight. This equals bigger rounder muscles… I myself go every four
weeks, regardless if I’m feeling pain , the goal is to prevent too much of a build
up, so I rotate every four weeks I have my therapist hit legs, then chest and
arms, then back and shoulders.
I always hear of tennis elbow or tendionitis in a joint, this too is caused by scar
23 FLEX ARTICLE
tissue weakening the muscles around the joint and shortening them. Now you’re
saying how the hell do I figure out which one it is? This is where active release
therapy comes in. ART, as we call it, is a patented technique of massage that
specializes on getting more mobility out of a joint, ligament, tendon or muscle.
Therapists will do an exam and check texture, mobility of muscle, nerves or
ligaments to determine the cause of the discomfort. From there they will use
tension on specific muscle and range of motion to break up the tissue that is
tight. This type of therapy is more isolated to a joint only. If you have various
areas I recommend more deep tissue type therapy as they hit various areas in
one session rather than focus on one joint the whole session with ART. I see
my guy once every five weeks. I still have nagging joints, so I have him go
through “a set” that addresses each problem area during each visit.
So we’ve talked about muscles, but what about bones? Chiropractors, I used to
think they were bad or all voodoo. That was until I pinched a nerve in my spine. I
was doing a simple pulldown with fifty pounds and next thing I knew I felt this
knifing pain in my lower middle back. I saw my deep tissue therapist and my
ART therapist several times with no success. So I continued to train and one day
a doctor came up and heard I was having back pain. I explained where and how
it happened and he asked why I hadn’t gone to see him. I was honest and said I
just don’t believe in chiropractic and he told me to give him fifteen minutes of
my time , if I wasn’t convinced he wouldn’t bother me again.
First reason why I even took the time to listen to him was the fact that he was an
old school bodybuilder. He knew what I did and I was hoping he wasn’t going to
tell me to stop training. And no he didn’t, he went deeper into what chiropractic
was. He explained chiropractic works because your body is a self–healing, self
regulating organism controlled by your nervous system. Your brain sends
millions of instructions down your spinal cord to every organ tissue. Signals are
then sent back to the brain confirming your body is working right. So when you
fall or an improper motion of moving bones or vertebrae occurs in the spine you
cause a subluxation. This can interfere with the signals sent throughout the
spinal cord causing irritation in the nerves and compromising functions affected
by organs and tissues.
So he continued to tell me how this will affect me when dieting, as well keeping
my organs working properly, my immune system can be improved if my nervous
continued...
system is working in a better fashion. So to get back to my injury, he basically
saw me three times a week, made adjustments in the effected area, and it took
about three months to improve the misalignment. I like to explain to people if
your spine is out of alignment, it’s like driving a car when your front end is not
aligned right. It handles horribly. Accordingly, our body doesn’t work properly
out of alignment. So when you look at chiropractic, think of it as it working from
the inside out.
Now a lot of what I talked about costs some cash. And not everyone can go see
chiropractic and massage specialists on a monthly basis. There are a few other
things I do in between to help aching joints or beat-up muscles that can be done
on the cheap.
Ice therapy is an old school remedy but it’s a great one. You create inflammation
in the muscles and joints through the battery that is hardcore training. Ice is a
great great way to decrease inflammation. You can fill your bathtub with ice and
cold water and sit in there for 20 minutes. Yes it sucks but is far better than
walking around on an aching knee.
Epsom salt baths are known to pull toxins from the subcutaneous layer of your
skin. These are definitely great and cheap. You just fill your tub with water as
hot as you can, and pour in one to two pounds of the salt. Lay in there for 20 to
30 minutes and you will definitely have much looser and more relaxed muscles.
You can do these 3 to 4 times a week if necessary.
Now none of these things will bring me back to my twenties, but they have
allowed me to still train at the top of my game and let me continue to do what I
love. Remember you only get one body, so take care of it.
25 FLEX ARTICLE
The Warrior’s Weapon
This is a game for warriors. The iron sport is grueling, painful and arduous.
Whether it’s in the gym or with your diet, being an Animal is about consistency
and giving everything you got 24/7, 365 days a year… Approaching the
business of bodybuilding is a job—and it ain’t a cushy white collar gig with a
corner office. It’s back-breaking labor, day in and day out. You move the heavy
weight in the gym and eat the right calories to pack on muscle because you
know it is what’s required. It’s not just what you want to do—it’s what you gotta
do. You know the difference.
The bottom line is desire and the need to push the limits—to be bigger and
stronger, to go heavier and longer than Mother Nature ever intended. But good
intentions and enthusiasm can lead you astray. When you’re pounding the
weights like this, you subject your body to a tremendous amount of
punishment—punishment that can lead to wear and tear and injury. All this will
impede your progress. Further, it is sometimes possible to put on muscle faster
than the supporting connective tissue and joints can handle. Truth is, in the
unbridled quest to pack on mass, novices and experienced veterans alike often
focus on muscle, overlooking the structures that hold it all together.
This is where Animal Flex comes into the picture. It works by helping to
strengthen joints and ligaments, shielding them from the daily wear and tear
brought about by balls-to-the-wall training. The ingredients in Animal Flex can
help maintain healthy joint function, elasticity, and flexibility. Animal Flex can
help provide the basic building blocks that are required to maintain human
structural integrity—just like the amino acids in Animal Nitro help the body to
repair and rebuild muscle tissue.
Animal Flex, like other Animal supplements, is complete and comprehensive.
Each pack of Animal Flex consists of several key protective complexes: (1) a
potent joint construction complex to help repair connective tissue; (2) a
lubrication compound to help cushion the joints from lifting; (3) a support
complex to help promote rehabilitation and reduce soreness; and (4) an
essential vitamin/mineral blend to underscore optimal joint health.
As a joint "constructor", Animal Flex is powered by proven reconstruction nutrients.
Animal Flex provides the joints with the essential raw materials such as glucosamine
(two forms), MSM, and chondroitin… Ingredients designed to naturally help protect
and restore joint health while strengthening the underlying cartilage and connective
27 FLEX ARTICLE
tissue. These nutrients, once absorbed, can work quickly and efficiently to aid in the
rebuilding of cartilage.
From a joint lubrication point of view, hyaluronic acid (HA), cetyl myristoleate
(CMO), and flax seed oil provide the “lubricant” needed to coat your joints and
protect them from the constant grind of training excess and resulting stiffness.
These potent joint lubricators naturally restore the oils present in the synovial
fluid to make joints work smoothly and painlessly.
When it comes to joint support, Animal Flex utilizes potent natural herbal
extracts to help address the free radical load—a consequence of inflammation of
the joints. Herbs and extracts like turmeric, boswellia and ginger root have been
shown to help inhibit pro-inflammatory metabolites, which leads to a strong and
prolonged anti-inflammatory effect.
A reduction in inflammation is critical for maintaining pain free joints and for
protection against degenerative joint issues often related to years of heavy
lifting. Unlike pain relievers that only mask the symptoms, the compounds in
Animal Flex offer real support and promote long term joint health.
Animal Flex flat out works. It has been proven again and again. Animal Flex has
also won numerous awards. Even so, like other Animal supplements, it comes
with an ironclad guarantee. We stand behind it 100%. Unlike other joint
formulas, you won't need to take Animal Flex 3x a day either. Just a single pack
a day will do the trick. And unlike all other products, Animal Flex was designed
specifically for the serious bodybuilder and powerlifter... Not for the casual
weekend warrior.
In short, Animal Flex fortifies the bodybuilder’s structure by supplying the most
effective, comprehensive, and potent balance of joint nutrients available. Busting
your ass with heavy weights and eating big has consequences. To stay healthy
and keep growing, you need shelter from the elements. You want to know that
your foundation is defended against the constant bombardment of the iron
battlefield. It is good to have a dependable ally in this war against the weights.
Animal Flex has got your back.
In High Gear
Support gear exists for a reason, to better your performance in the gym which
will translate to greater gains, and to lengthen your training life by helping to
fortify your joints while slinging the heavy iron. Gear has a purpose and place in
every serious bodybuilder’s lifestyle, but is to be used judiciously as an aid, not
abused as a crutch. Here are some of the more popular types of training gear
and how you can best implement them in your routine. Be prepared to get your
gym bag stuffed and to push your heavy training into high gear.
Wrist Straps: Utilize these to prolong sets when your grip will give out before
the target muscle group. Generally to be used for heavy back or trap training.
Avoid using them on warm-ups or moderate weight sets as over-dependence
can shortchange your grip strength and forearm development.
Wrist Wraps: Employ these on your heaviest sets of pressing movements or at
any time when your wrists are taking a pounding. Those whose wrists get beat
up from the constant grind of heavy chest, shoulder and arm training often use
their wrist wraps on the regular.
Lifting Belts: Among the most common of training implements, the lifting belt is
perhaps the most valuable and also the most abused of all gear. Made for
powerlifters on their biggest squats and deadlifts, the belt provides support to
the often vulnerable lumbar region of the lower back. However, overuse can lead
to a frail lower back and underdeveloped abdominals, serving to actually weaken
your core. Save the lifting belt for your all-out sets of heavy leg and back
training.
Knee Wraps: Designed to provide stability for the knee joint once again for
powerlifters squatting heavily, the knee wrap is more of a specialty gear piece
that should only be used by those who know how and when to implement them
effectively. They can certainly be of benefit for those with knee issues seeking to
squat or leg press heavily but can also serve to weaken connective tissue around
the knee that can later lead to injury if depended upon too heavily.
Neoprene Sleeves: These are more of a general athletic tool often co-opted by
bodybuilders and for good reason. Neoprene sleeves often used on elbows and
knees can provide stability and support to injured areas as well as warming
arthritic joints or those plagued by common overuse issues like tendonitis.
29 FLEX FACTS
To Use Lifting Straps Properly:
1. Place the unlooped strap around your wrist with the
looped end facing in and the Animal logo facing up.
2. Pass the flat end through the loop.
3. Pull strap tight around your wrist.
4. Repeat the same with the other strap on your opposite wrist.
31 FLEX FACTS
5. Taking an overhand grip on the bar, place the strap
under the bar with your hand above the bar.
6. Make initial contact with the bar high on the strap
and then wrap the strap several times around the bar.
7. Now grip the bar holding the straps in place.
8. Lift that shit til your eyeballs bulge.
A Core Stack
Stack. Stacking. Stacked. When it comes to supplementation, it means putting
together combinations of different products to achieve a desired goal. Depending
on your level of knowledge and experience, sometimes the stack can be simple.
Sometimes the stack can be complicated. For some lifters, they will forever
pursue the perfect stack, that ideal combination of ingredients and products that
will get them to the top.
When it comes to Animal, two important things to consider. First, each Animal
product is in reality, a “stack within a pack”. In other words, in every pack,
regardless of the product—Pak, Cuts, M-Stak, Test, whatever—you don’t get
one class of ingredients. You get several, designed to work seamlessly together.
For example, Animal Pump is much more than just your daily dose of creatine. It
also functions as a muscle cell volumizer, pre-workout energizer, focus enhancer,
and more.
Second, each Animal product is meant to work together, with Animal Pak at the
center of course (Animal Pak is where it all starts). Depending on your goals, the
perfect stack might be Pak/M-Stak/Pump or Pak/Test/M-Stak. For the purposes
here, we’ll talk about Animal Flex and Animal Omega. If you are seriously looking
to address general joint health and support, Flex is it. But if you wanted to
turbocharge the Animal Flex, you could easily add Animal Omega. Why?
Simple. Animal Omega is a full spectrum EFA (essential fatty acid) supplement.
EFAs are involved in many vital biological processes, processes that are critical
for the bodybuilder. Studies show that supplementing with EFAs can help reduce
joint tenderness and inflammation. In this way, Animal Omega would work hand
in hand with Animal Flex. Now while Flex has EFAs in the form of flaxseed oil,
Animal Omega would add additional sources including salmon, cod liver, herring,
anchovy, mackerel, sardine, borage, and more.
This one two combination of Flex and Omega is easy and simple to take. Just take
Animal Omega in the morning and Animal Flex in the evening, for example. That’s
it. One pack each and you’re squared away for the day. So if you have some
serious issues with your joints, seriously consider Animal Flex and Animal
Omega. For more stacking suggestions, see page 27.
33 FLEX FACTS
Your Insurance Policy
You take out insurance on the things you own in case you ever lose 'em. Stuff like
your car and whatever else you value. That way you're protected against the future,
against any problems you might have. If ya ever lose something, insurance let's
you get a new one. Now people have no problem insuring the things they own, but
they often ignore the one thing they can't ever replace—your body. A car is a car,
but your body is your body.
When it comes to nutrition and the bodybuilder, there's also “insurance” you can
take out. One supplemental insurance that's widely available is Animal Pak. You
don't take the Pak because you got a problem like a nutrient deficiency. No, you
take the Pak to prevent problems from ever arising. That way, you can avoid
issues down the line and perform at opitmal levels. A single “pack” a day covers
you and protects your body.
Another less widely known insurance policy is Animal Flex. Flex? Yeah, Flex. See,
when most lifters get serious in the gym, they're focusing on muscles—how to
grow and strengthen 'em. They train balls out, day in and day out. What most
lifters overlook is the support system—the joints, tendons, ligaments, etc. In an
effort to build what is visible, lifters often ignore what's invisible. Can you
imagine a house built without a frame? The first wind blows on it, and the walls
will fall down.
In other words, your body is only as strong as the support that keeps it together.
You build too much too fast, and if your joints are your weak link, you're gonna
have problems. So here's the problem. Most lifters don't think twice about
supplementing with a joint product. They'll only use one if they have a problem.
Once they got a problem, you might get taken out of the gym. No lifting. No
growing. Nothing. You're on hold. That's one of the most frustrating things
about this iron game.
That's why you should think of Animal Flex as an insurance policy, one you take
out on your joints. Just like you use Animal Pak as a preventative measure, take
Animal Flex to keep things running smoothly and efficiently. Fact is, Pak and Flex
would make for a solid one-two combo and a great foundation for any
supplement program. So ya want to take Flex when you got a problem? Go
ahead. But if you want to be ahead of the game, if you want to prevent problems
from happening in the first place, pick up a can and insure the most valuable
thing you'll ever own.
35 FLEX FACTS
The reigning, undefeated, undisputed Bodybuilding.com Joint
Supplement of the Year and the best selling joint formula
in the game…
Feedback From The FORVM
“At 42 years of age you better know I come with experience, I know what works
and what doesn't. I don’t have time for gimmicks and I don’t have time to waste.
That’s why I use the best of the best in protecting my joints. Animal Flex in my
book is second to none. After beating up my body in the gym over the last 25
years, I need all the help I can get. I have always said, I use supplements as an
insurance policy to protect my body. Animal Flex does just that, it protects my
body from years of abuse while pushing the limits in the gym. I'm not making
any medical claim here but since I was diagnosed with Lyme, I take 3 packs of
Animal Flex daily, and I feel pretty good, very little aches and pain. If you have
watched me train, you know I’m balls to the wall every time, no games, no bull,
no jokes, that’s how I roll. Animal Flex brothers, is the insurance policy your
body can’t do without.” –Vinny, IFBB Pro
“OK, I'm no cheerleader, but what is this? Surgery in a can? I've just gotten on it
along with Pak and Pump. They are good, but without this, I couldn't do what I
do. I tweaked my shoulder in the gym the other day, and was having trouble
putting my jacket on. I was taking a competitor’s joint product but it wasn't
helping. In 2 days this has me feeling about 50 percent relief. I worked biceps
this AM and have no regrets now. I can't afford a gym injury because as an
aircraft mechanic, your buddies don't want to hear why you can't help change a
200 lb wheel and tire. Flex gives me the confidence to push it in the gym.”
–vicbulge
“Last October, I popped out my right shoulder for the third time in 1 year. Not a
fun experience by any means. The doctor told me I may need surgery on it if it
happens again. Along with my physiotherapy and rehab exercises, I decided to
start taking Animal Flex.
Awesome supplement. Flex and the exercises have helped a great deal. Aside
from the occasional soreness in it from working out hard, my shoulder feels a lot
better. I don't think I'll be going off of Flex anytime soon.” –gsb239
“I'll probably never stop taking Flex either. It's moved right in there with the Paks
as things I just won't lift without. My knees have always been shady and my
shoulders were getting worse and worse with every heavy workout. Since I
started taking Flex, though, they never hurt during a workout. I just feel like I'm
lessening the damage I cause myself by taking Flex. Great stuff.”
–super_size_me
37 FLEX FACTS
Supplement Facts
Amount Per Pack
Calories
9
Calories From Fat
9
Total Fat
1g
Vitamin C (as ascorbic acid)
100mg
Vitamin E (as d-alpha tocopherol succinate)
100IU
Zinc (as zinc oxide)
15mg
Selenium (as sodium selenite)
70mcg
Manganese (as manganese sulfate)
1mg
Joint Construction Complex
3000mg
Glucosamine (as HCl, sulfate 2KCl)
Methylsulfonylmethane (MSM)
Chondroitin Sulfate A (CSA)
Chondroitin Sulfate C (CSC)
Joint Lubrication Complex
1000mg
Flaxseed Oil (50% alpha linolenic acid)
Cetyl Myristoleate Proprietary Blend
(cetyl myristoleate**, cetyl myristate**, cetyl
palmitate**, cetyl laurate**, cetyl palmitoleate**,
cetyl oleate**)
Hyaluronic Acid
Joint Support Complex
1000mg
Ginger Root (gingerols, shogaols)
Turmeric Root (curcumin)
Boswellia (resin) (boswellic acid)
Quercetin
Bromelain
%DV
<2%*
167%
333%
100%
100%
50%
**
**
**
**
**
**
**
**
**
**
**
Other Ingredients: Dicalcium phosphate, maltodextrin, gelatin, stearic acid,
magnesium stearate, purified water, microcrystalline cellulose, glycerine, silicon
dioxide, caramel coloring, pharmaceutical glaze. Contains shellfish (crab/shrimp
shell), soy. Made in a GMP facility on equipment that processes milk, soy, egg,
peanuts, tree nuts, fish, shellfish, and wheat.
Cetyl Myristoleate is patented by EHP Products (U.S. Patent #5,569,676).
Slight tablet discoloration may occur. Rest assured, this is normal and
happens when tablets and softgel touch during settling. Efficacy and potency
are not affected.
H1612-31037
800.872.0101
forum.animalpak.com
www.animalpak.com