This past July, I began a new weight training routine. It had new exercises, a new split, and a new diet regimen. For three months, everything was going well. I had gained weight, reached new all-time strength highs and personal bests, and felt and looked great.

And then came October.

I’ve had a nagging shoulder injury for years, and unfortunately a few weeks ago, it finally caught up to me. I blame bodybuilding and lack of warmup or proper care for the original injury, and again I blame neglect for this latest recurrence. I should have been more careful, particularly in my chest workouts.

Nonetheless, there’s not much I can do now but wait it out. I’ve also gone to the physiotherapist and a sports massage therapist, both of which have helped. But nothing heals like time.

The point of this post is to illustrate the frustrating ups and downs of bodybuilding or strength training. For every three great months, there will be a month where you can’t train or have to deal with injuries. It’s immensely frustrating, but once you come to accept this reality, you’ll be mentally stronger for the next time.

In the past, I would have tried to train through this injury, but I’m smarter than that. This time, I’m going to stick with icing, physiotherapy, and rest.

Then, once healed, I can start another three month program and wait for the next injury which is sure to come my way…

This might be a no-brainer for some, and a wake-up call for others: weight training can help you fight depression. A Harvard study found that regular weightlifting is an effective anti-depressant. So the next time you’re feeling a little blue, try heading to the gym! Read the full article…

I typically work out with at least one or two training partners.  We’ll head to the gym and push each other to the limit.  After the workout is over and we’ve totally destroyed our muscles, we’ll sit down and chat for a few minutes about the workout or anything else.

While we’re chatting, I’ll always sip on my post-workout protein shake.  I am constantly astonished at how few people consume a proper post-workout shake!  It’s very important to consume a liquid meal shortly after your workout to maximize your muscle gains.

A good after-workout shake will consist of at least 25g of whey protein (whey is the fastest absorbed, highest quality protein) and 5g of creatine monohydrate. It will also contain 50-75g of sugar (usually ‘dextrose’, also known as corn sugar) to help boost insulin levels and transfer the protein and creatine to the muscles.

Try to consume your post-workout shake within 10-15 minutes of completing your workout.  Don’t drive home, sit around for half an hour, and then make your shake - mix the dry ingredients before you leave for the gym, and you can consume it as soon as you’ve finished lifting.  Think of it as rewarding your muscles for a job well done!