Tom's Weightlifting Page

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Its the real thing

I now have jpg's! Testosterone , and a bigger version

Postscript high resolution file of the preceeding is Here , WARNING: This is a huge file (about 1/2 meg) and you must have a postscript previewer (defined as a helper for files with suffix .ps) to view it. Here is an even bigger postscript file that has an even higher resolution version of same. The same WARNINGS apply. (The second file is about 1 Meg)

Suggestions for effective training

  • Keep track of what you do and what you eat, this way you will know what works and what does not
  • Each time you lift -- do something better. This does not mean higher weights each time.
  • Nutrition, nutrition and nutrition! Eat 1 gr per pound of lean mass per day of protein. Eat 6-7 small meals, rather than 3 large meals. Avoid lots of saturated fats, and eat lots of complex carbs -- this means veggies.
  • If you are a beginner, do a full body workout 3 times a week. All others should exercise each body part once a week (possible exception, abs).
  • Exercise for at most one hour.
  • The emphasis in exercising should be on the large classical compound movements, chest press, squats, deadlifts, stiff legged dead lifts, chins and dips. Avoid over emphasis on machines and isolation exercises.
  • Most supplements are junk. A good multivitamin should be enough. I count flax oil and whey protein as food.

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    Picture taken September 1999

    This picture taking in September 1998, when I was at 172#. The picture was taken at the GT Barbell Club.

    For information about this club, email me.

    EMAIL me Here

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    Don't these guys ever read the studies? I thought that EVERYONE knew that extended Nautilus use leads to soft, squishy muscles and an irresistible urge to wear Spandex. --- John Williams author of the Rusty Iron Pages

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