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The web is awash with information on how to build muscle effectively. If muscle building is something you desire, be sure to educate yourself on the right way to achieve your goals. In this article are some excellent ideas on muscle development to jumpstart your journey the right way.
Become informed to ensure that you’re performing the most effective exercises for increasing muscle. Not all techniques accomplish the same thing. For example, some exercises help with toning your muscles while others may help build specific muscles. Variety is the key to growth achievement as you work out each of the muscle groups.
Muscle growth can be achieved by eating meat. A good protein target is one gram of protein per pound of mass. When you properly fuel your body with the amount of protein it needs, you help your muscles grow. This can give you the strength and appearance you’re looking for.
Remember carbs when you want to build muscles. Carbs are absolutely critical to provide you the energy you require for working out, and if you are short on them, you will waste your protein on energy instead of building muscle. Consume enough carbohydrates so that you can function and make it through all your workouts.
Though creatine is safe for use when trying to build muscle mass, there are precautions you must be aware of. Those with kidney problems should not take creatine at all. Also, they have been implicated in causing heart arrhythmia’s, muscle compartment syndrome, and muscle cramps. Adolescents using this supplement are at the highest risk. Always take nutritional supplements cautiously and only as directed.
Carbs are a key component to building muscle. Carbs are the fuel that your body uses to power itself through exercise routines. If you plan on training extensively, consume two to three grams of carbohydrates for every pound of your body weight, each day.
In order to ensure that you achieve the best muscle growth possible, it is very important that you do compound exercises. The theory behind these exercises is that you should use a variety of muscles during one exercise. One example is the bench press, that works your chest, triceps and shoulders, all in one exercise.
Becoming huge and buff isn’t necessarily the goal of everyone who weight trains. There are many different types of muscle routines, and you must decide what kind you want beforehand. If you are aiming for bulk over strength, then you may need a supplement to help build mass.
Developing a smart schedule for your weight training workouts will keep your muscles growing and keep you from injury. People new to workouts concerning weight training must limit their workouts to two times a week. More experienced individuals should try to go about three times per week.
A great idea when trying to build muscle mass is to eat protein rich foods before and after your exercise routine. Aim for 15 grams of protein both before and after you exercise. To get an idea of how much 15 grams is, think a couple of glasses of milk.
A good weight training program will increase your strength. Over time, you will be able to take on weights that are heavier. If you are new to weight lifting, you should see an increase of approximately 5% in the weight you can lift every other workout session. Analyze your progress regularly and if you aren’t seeing the results you are looking for, consider making changes to your workout. If you still feel weak from you last workout, you may not have given yourself enough time to recover.
When you are trying to build muscle, make sure to pay close attention to the types of calories you are consuming. It’s not enough to count calories; you need to know what kind of calories are healthy and understand what foods you should eat to optimize your weight training efforts. A bad diet will only have you growing fatter instead of more muscular.
One way to work around muscle groups that are holding you back is “pre-exhausting.” One example of this is when your biceps get tired before your lats when doing rows. When you complete isolation exercises you help fix this, do things like straight-arm pulldowns which don’t necessarily concentrate on your biceps to complete. Your lats will then be pre-exhausted, but when you do your rows, your biceps should not limit you anymore.
Carefully choose which moves you concentrate on since some are risky with excess weight. When done incorrectly, many moves such as split squats can cause injury to muscles and joints if you are carrying too high a weight. Keep the higher weights to exercises which are easier to complete, such as rows or standard squats.
Even if you do not relish the concept of being bulky, giving your muscles a good workout can be beneficial to your life, in general. A fitter body will improve your confidence as well as your strength, joints, agility and endurance.
Be careful to do squats correctly. Put the bar down on your back close to the trap centers. Doing this puts more pressure on your glutes, hamstrings and hips, which means you can squat with weight amounts superior to what you might have done otherwise.
Stretching is essential before any workout. If you don’t stretch prior to, and after, a workout, your muscles do not get a chance to become flexible and pliable, and this can cause injury. You could also get massages to relax your muscles and help them expand as they recover.
Try creatine supplements. This supplement allows you to workout much harder and longer when combined with a food plan that is rich in carbs and proteins. Discuss taking Creatine with your doctor to see if it is the right thing to do.
As you know, your particular body has special needs and it is important that you understand that before you begin. The small amount of time it takes to educate yourself on how to build muscle will be repaid by the reduction in time it takes to meet your goals. The advice laid out here will send you in the right direction to get where you want to be.
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New report: Global whey protein ingredients sales market research for 2018 The Global Whey Protein Ingredients Sales Market Report 2018 is a professional and in-depth study on the current state of the Whey Protein Ingredients industry. Firstly, the report provides a basic overview of the industry including definitions, classifications, applications and industry chain structure. The Whey Protein Ingredients&nbs… analysis is provided for the international market including development history, competitive landscape analysis, and major regions’ development status. Secondly, development policies and plans are discussed as well as manufacturing processes and cost structures. This report also states import/export, supply and consumption figures as well as cost, price, revenue and gross margin by regions (United States, EU, China and Japan), and other regions can be added. Then, the report focuses on global major leading industry players with information such as company profiles, product picture and specification, capacity, production, price, cost, revenue and contact information. Upstream raw materials, equipment and downstream consumers analysis is also carried out. What’s more, the Whey Protein Ingredients industry development trends and marketing channels are analyzed. Finally, the feasibility of new investment projects is assessed, and overall research conclusions are offered.
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Why? Because she already lives the lifestyle. Even though Mindy Harley hasn’t yet made it to the IFBB Pro League bikini division, you can say that she understands what life as a pro is all about. As the wife of IFBB Pro League classic physique athlete Sean Harley, she is right there with him as he preps for shows and is looking to seek her own pro card in 2018. “With my husband already competing in the IFBB Pro League, it certainly does add extra pressure!” Harley says. “With that being said, I work better under pressure, and joining the ranks alongside my husband is definitely something that drives me to pour my heart into my prep so that one day I can join him on the pro stage.” What Harley feels will help her stand apart from the rest of the field is her mindset when she’s in prep mode. “I’m a huge believer of ‘what the mind believes, you will achieve.’ My mindset when I go into prep each time is to train like I already am a pro. So when the day comes I won’t have to worry about upping my game.” As many athletes do, Harley had her own role models that she looked up to over the years, including Jamie Eason, Timea Majorova, Ann Titone, and Amanda Latona. She also admired Mr.
Is it really possible to look like magazine fitness models? You might not have a perfect body, but you certainly can start building muscle and start to have an incredible body. Read on for some helpful tips that can lead you in the right direction, and help you transform your body into something amazing.
Many people who work out make the mistake of emphasizing speed over technique. Slower repetitions that put your focus on the technique will give you much better results than just attempting to perform the same repetitions as fast as you can. Take time to be certain you are doing the exercise correctly.
Research your routine to ensure that your exercises are optimal for building muscle mass. Different exercises work on different muscle groups and also on muscle building or toning. Variety is the key to growth achievement as you work out each of the muscle groups.
When attempting to build muscle, it is a good idea to eat enough food overall. The amount you eat should be equivalent to you gaining around a pound of weight each week. Investigate ways to raise your caloric intake, and if after two weeks you see no change in your weight, consider taking in even more calories.
Keep in mind the three most important exercises, and always include them into your workout program. Those are bench presses, dead lifts and squats. These exercises not only add bulk to your muscles, but they improve your strength and condition your body as well. Use these exercise as the cornerstone of your exercise regimen.
Carbohydrates are key for muscle development. Remember that carbohydrates help fuel your body so that it can perform your daily exercise regimen. Individuals that are doing intense exercise are usually advised to take in approximately three grams of high quality carbs per each pound of weight.
Don’t allow your workouts to exceed one hour in duration. After 60 minutes of exercise, your body starts to produce more of the stress hormone, cortisol. Cortisol blocks testosterone, which causes less efficiency during workouts. Making sure that workouts are less than an hour helps you to get the best results.
Look “bigger” than you really are. You can achieve this by focusing your strength training on your shoulders, upper back and upper chest. That way, your waist will seem smaller than it is, which can make you seem larger.
Weight training isn’t always an attempt to become overly bulky. Just as there are many body types, many degrees of weight training exist. Decide what is right for you before beginning your regimen. You may want to take a supplement if you are wanting to increase your muscle size.
Plyometric exercises are a great idea! When you complete these exercises you help stimulate muscle growth by developing muscle fibers that are fast-twitch. Plyometric exercises work like ballistic moves and must have acceleration. As an example, plyometric push-ups require that you end each rep by pushing hands up and away from the floor as high as possible.
A routine that is designed to build your muscles should have the net result of making you stronger. Ultimately, you should see an advancement in the amount of weight you are able to lift. It is a fact that you ought to be able to lift 5 percent more after every two exercise sessions. Carefully analyze what you might be doing wrong if you are not seeing this type of progress. You might not be fully recovered from your previous workout if you feel weak.
Adjust what your eat to your training program. You want to cut down on your fat intake and boost your consumption of healthy protein for good weight training. It doesn’t mean you can eat whatever you want. It means that you should eat a balanced diet that fuels your workouts. Consider using a protein supplement and taking vitamins for faster muscle growth.
Pre-exaust is a good way to get around muscles which are actually limiting you while you complete certain exercises. For example, your biceps might be fatigued before your lats on rows. You can solve that issue by doing a type of isolation exercise that does not require use of the biceps as much. Your lats will then be pre-exhausted, but when you do your rows, your biceps should not limit you anymore.
If your goal is to increase your overall muscle mass, you must be willing to establish goals that are feasible. Good results are achieved through time, and by having hundreds of workouts. Attempting to quickly build muscle by using steroids, stimulants, or other bad substances can harm your body and possibly cause serious health consequences.
Stretching is essential before any workout. Stretching is essential to warming up your muscles and preventing injury, and stretching exercises post-workout can help your muscles relax as they enter the recovery phase. Getting a massage every once in a while can also help with relaxation and muscle recovery, therefore helping your muscles get stronger as well.
Ensure that you carefully examine your body in order to determine the things that you can do and the things you can’t do. When you start from here, you can safely set targets for your workout. Body weight and composition are two important factors to consider during this kind of evaluation.
Perfection is hard to reach, but you are great already! Now that you have read the advice in this article, you will be able to change your life for the better. That alone is an incredible step forward, so make sure you keep the advice of this article in mind as you set out to improve yourself with bodybuilding.
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If you buy something through our links, we may receive a commission. If your list of New Year’s resolutions includes building muscle, you’ll have to revisit your diet. A protein-rich diet complements all that hard work in the gym so those challenging full-body workouts really pay off. Protein , after all, is the magic ingredient to muscle growth. Protein powder is an easy way to consume more of the stuff, and today’s Amazon’s Deal of the Day on Optimum Nutrition supplements features deals on a range of protein powders. Not sure where to start? Our editors suggest Optimum Nutrition Gold Standard 100% Whey Protein Powder. You can snag a 4.8-pound jar of vanilla or chocolate powder for $40. It usually costs $52.
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Serve with lime wedges. Start with sliced chicken breast. (At the deli counter, choose the unflavored, oven-roasted, lower-sodium option.) Layer chicken on top of toasted whole-grain bread. Add avocado, mustard, cheese, lettuce, cucumbers, and tomato. Dunk boneless, skinless chicken breast halves in egg whites, then in whole-wheat panko breadcrumbs with garlic powder and Parmesan. Bake on greased dish for 20 minutes in 400°F oven. Top each breast with 2 tbsp marinara, 1 thin slice mozzarella, and chopped basil leaves. Bake again for 10 to 15 minutes. Serve over bean-based pasta. Mix 1 lb ground chicken breast, 1 chopped red bell pepper, 1⁄2 diced onion, 2 cups chopped spinach, 1⁄2 cup whole-wheat panko breadcrumbs, 1 egg, 1 tbsp salt-free garlic-and-herb seasoning, and 1 tsp minced garlic. Form into 4 patties and grill until cooked. Wrap in lettuce leaves. Opt for skinless chicken breast.
There are many tips available on the best ways to increase muscle mass. Since you have decided to build up the muscles of your body, it is important to take some time to really understand what to expect your body will neeed. This article will help you with some very useful information and tips.
Vegetables are a critical component of a healthy diet. Most of the muscle development diets ignore vegetables and focus more on proteins as well as complex carbohydrates. Vegetables are rich in vitamins and minerals not found in other foods. An added plus is that vegetables are also high in fiber. Fiber enables your body to more effectively utilize the protein.
Try to focus your time on the bench press, the dead lift and the squat. Incorporating these three exercises to your routine are paramount to achieve a successful bodybuilding plan, and for many reasons. They have long been known to effectively add strength, muscle bulk, and overall fitness. These exercises should always be included in some form or another.
Make certain you eat plenty of protein if your goal is to build muscle. Protein is a basic ingredient from which muscles are constructed. If you do not supply adequate protein, muscle mass will be difficult to obtain. Your goal should be to eat protein as a main part of at least two meals and one snack each day.
Though creatine is safe for use when trying to build muscle mass, there are precautions you must be aware of. You can develop severe kidney problems with prolonged creatine use. There are other side effects from creatine, including heart arrhythmias and muscle disorders like cramping. Youths and teens face particular risks from these as well. Adhere to the recommended quantities for your safety when using these supplements.
If you are getting ready to run in a marathon or do something similar, do not try to increase your muscle mass. Cardio is essential for good fitness, but too much cardio may cancel out your attempts at bulking up through strength training. If adding muscle is your primary goal, focus on strength training and reduce the amount of cardio your perform.
Building muscle does not necessarily entail becoming totally ripped. A variety of bodybuilding routines are available, and it is up to you to choose the one appropriate to you before beginning. Extreme muscle gain might require you to ingest a few supplements to achieve the desired results.
Know your limits, but don’t stop doing a particular exercise until you know you have nothing left. When doing your sets, keep going until you literally cannot go any further. If necessary, spend less time on each set as your body tires.
You can cut corners a bit when you lift, although always be safe. Using your body just a little bit in order to get a few extra reps is a great way to increase the amount of your workout. Don’t do this too much though. Maintain a rep speed that is controlled. Keep in mind that if you compromise your form, you will run the risk of injury.
Having a smart schedule focused on muscle development workouts will help you grow muscles while keeping you from injury. Beginners should limit themselves to two workouts a week, increasing to three per week once they have gained more experience and conditioning.
The holy trinity of exercises for adding muscle mass are the squat, the bench press, and the dead lift. These three specific exercises yield maximum benefits fast and let you continue building good muscle. Try adding other exercises to a routine with these three at the core.
A good muscle development program should prioritize strength above all else. Focus on strength training and try lifting more weight from one workout to another. When you first embrace weight training, you should expect your lifting capacity to increase by roughly five percent after two workout sessions. If you consistently fall short of this goal, figure out what you might be doing wrong. It is possible that you are not fully recovering between workouts if you seem weaker than you did in a previous workout session.
Your weight training goals should be difficult but attainable. You will notice better results if you meet your goals over time. Cheating by using steroids, stimulants, and other substances can harm your body in both the short term and the long term, and may lead to chronic health problems.
Reconsider your squat technique. Make sure you lower the bar to the back to a point near the traps center. This puts more demand on your hips, hamstrings, and glutes, which gives you the ability to squat an additional amount of weight that you couldn’t otherwise.
Remember to stretch before you work out. Stretching is the way to warm up muscles, and it will help you avoid injury. Also, stretching after you are finished will help your muscles cool down going into the recovery phase. Getting a massage every once in a while can also help with relaxation and muscle recovery, therefore helping your muscles get stronger as well.
When attempting to gain muscles, you should attempt to have a diet rich in fresh, whole foods. Steer clear of foods that are boxed and pre-packaged, as these contain fillers, chemicals and preservatives that can cause disease and hamper your immune system. Eating healthy helps your immune system and assists you in building muscles.
If you are trying to build muscle, be diligent when it comes to diet and fluid consumption. Muscles are about 70 percent water, and although it is always important to stay well hydrated, it is even more important for weight training. Additionally, keep alcohol consumption to a reasonable level, because an excess can cause dehydration and a break-down of muscle tissue.
As you have read, you need to be aware of what your body will need if you want to see a transformation take place. Take as much time as you need to learn about the proper ways to increase your muscle mass. The tips given to you in the above article will get you going correctly so that you can achieve your goals.
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It’s the birthplace of Rocky Balboa —the place where he hit the city streets and raced up those iconic museum steps to train for a fight that would make movie history. Throw in the fact that the highly inspirational theme song to that 1977 classic was titled Gonna Fly Now, and it’s easy to see why Sylvester Stallone is going all in on the Philadelphia Eagles to win this year’s Super Bowl . Once the Eagles trounced the Vikings in the NFC Championship Game to earn a spot in Super Bowl LII, Stallone took to Instagram to make it crystal clear where his allegiance stands for this year’s big game against the Tom Brady -led New England Patriots. Check out the creative photoshops of some classic images from both movies and sports. Here’s one in which the action star strong-armed his way to a championship, now hoping the Eagles can do the same. A post shared by Sly Stallone (@officialslystallone) on And, of course, there’s the unforgettable photo of Muhammad Ali standing over the KO’d Sonny Liston. A post shared by Sly Stallone (@officialslystallone) on Here, Sly urges the Eagles to hang on, just like he did to Thunderlips, aka Hulk Hogan in Rocky III . A post shared by Sly Stallone (@officialslystallone) on The money may be on the Pats to win, but be wary going against the underdog. A post shared by Sly Stallone (@officialslystallone) on Stallone is clearly looking for the Eagles to soar this Sunday. A post shared by Sly Stallone (@officialslystallone) on The City of Brotherly Love is gearing up for its long-awaited first Super Bowl title. A post shared by Sly Stallone (@officialslystallone) on Finally, Stallone sums up why he loves the “Birds” and why he never went pro.
Building muscle is often done for fun, as a sport, or out of necessity. No matter why you want to build muscle, you will enjoy better results if you make use of the great information that is out there. This information is available in the article below.
Three exercises you should do on a regular basis are bench presses, squats, and dead lifts. These exercises are the foundation of a solid muscle-building regimen. They are exercises that are proven to build strength, increase bulk, and improve your overall conditioning. Try to fit some form of these exercises into your workout.
Read up on the subject, so that you are performing the right kind of exercises to achieve the muscles you desire. Exercising can be divided into weight training or toning types, in addition to, targeting different muscle groups. You should use a variety of exercises that target different groups of muscles.
Your body can benefit from a varied routine. After you have been working out for a bit of time, you might find that you are bored with your routine. This can cause you to lose motivation and even stop working out all together. Try to very your workout each day to keep working different muscles. By varying your workout you will keep it fresh which will help you stick with it.
Carbohydrates are needed to see success in muscle development. Carbs provide fuel for your body, giving it the energy to complete your daily routine. Make sure that you understand that you should be consuming around two or three grams of carbohydrates for just about every pound of your body weight.
Make room in your regimen for plyometric exercises. Incorporating these exercises into your routine will strengthen the fast-twitch fibers in your muscles and boost muscle growth. Plyometric exercises are a different kind of exercise that rely more on acceleration than strength. For example, if you were doing plyometric push-ups, you would propel your body upward by removing your hands from the floor as you complete the movement.
Sometimes you may find that some muscle groups are growing less rapidly than others. To help speed up the slow-growing groups, try a fill set. This is a brief set (25-30 reps) of exercises targeting the group in question, performed two or three days after the group was last worked hard.
Pre-exhaust weak muscle groups to ensure that you hit all the areas you want to target. Certain exercises may cause bicep fatigue before your lats are exhausted. The solution is to try isolation movements like straight-arm pulldowns, so that the bicep is not the point of emphasis. Therefore, you will pre-exhaust your lats. When it is time to perform rows, you shouldn’t be limited by your biceps.
Use caution when it comes to how heavy you lift because certain exercises are not good for lifting heavy. It is quite possible to sustain an injury by doing neck movements, split squats and dips, as they can place joints in precarious positions. Instead, focus on workouts that include rowing, bench presses and regular squats.
Regardless of how you feel about bulkiness, there are many benefits to muscle workouts. You’ll like how you look, feel and are able to lift things you couldn’t before, and your stamina will be through the roof!
Make your goals reasonable when trying to build muscle. The best results are gained over the time of doing hundreds of workouts. Attempting to quickly build muscle by using steroids, stimulants, or other bad substances can harm your body and possibly cause serious health consequences.
When you are working out to increase muscle mass, try to keep your diet full of fresh, whole foods. Avoid the kind of prepared foods that come out of the canned goods and frozen food aisles. The artificial ingredients, fillers, and preservatives in them are bade for your overall health and hurt your body’s immune system. Healthy foods are good for immune systems and help to build muscle.
The weight-lifting technique you use is of higher importance than the speed, frequency or amount of weight. You must practice each exercise slowly and carefully until you master it. Ideally, you should begin with lighter weights. This makes it easier to achieve better results over time.
When focusing on building muscle, eliminate alcohol from your life. Drinking an occasional glass of wine is fine, but limit yourself to one glass. When you are trying to build muscles it is not a smart idea to intake alcohol.
Practice your form until you perfect it before you increase your intensity. You can increase weight as time goes by, but if you begin in improper form, you will later too. If you lift heavy weights with bad form, you could do more harm than good to your body, and you could even end up with some serious injuries.
If you’re an adult who wants to gain muscle, try a creatine supplement. When you use creatine, it gives you more energy, allowing you to build more muscle mass. The benefits of creatine in building muscle mass has been known for years. If you are in high school and your body is not done growing, you need to stay away from all supplements
Hopefully, you have read some helpful information that you will be able to apply to your exercise routine. Write down the tips you will use the most and read them each day so as to find ways of incorporating them into daily life.
ProTherma™ is an agglomerated hydrolyzed whey protein designed to withstand high temperatures giving it the ability to stay soluble and stable when added to hot water. It functions better than conventional whey proteins, dissolving completely with no coagulation. Consisting of 85% high density low lactose protein, ProTherma™ is a convenient way to achieve protein fortification in hot ready-to-mix powdered applications that include coffees, teas, hot chocolates, malt drinks, soups, oatmeals, coffee pods and coffee creamers. ProTherma™ is GRAS, Kosher and Halal approved. “With the growing demand for hot beverages and the continued interest from consumers for protein enriched products, the addition of ProTherma™ to our portfolio will provide an exciting new alternative for our customers and their consumers. We have made it easier to formulate heat stable and protein rich ready-to-mix powdered applications,” said Ram Nimmagudda, Ph.D., Senior Director Performance and Wellness Bioactives for Glanbia Nutritionals. This significant advancement in hot ready-to-mix applications was recognized at Drinktec held in Munich, Germany. Our Muscle Mocha product concept powered by ProTherma™ was chosen out of hundreds of entries as a finalist for the World Beverage Innovation Awards. ProTherma™ will also be a highlighted product at the Glanbia Nutritionals booth at this year’s SupplySide West in Las Vegas.
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LeBron James has one of the most hilarious, lighthearted Instagram accounts of any celebrity. Through his posts, you can get a glimpse of the superstar NBA player’s life, which, on Thurday, included being followed around the mall by a “high school version” of Dwayne Johnson . Take a look at the NBA’s best player’s account of the situation: A post shared by LeBron James (@kingjames) on James was clearly referring to this iconic picture of Johnson sporting a black turtleneck, gaudy chain, and fanny pack—a look which has led to plenty of Halloween costumes . Its a dwayne johnson fanny pack kinda day pic.twitter.com/45eujELs16 — DEADSENS3 #TeamRival (@deadsens3) November 9, 2017 Of course, Johnson caught wind of the picture and responded to James’ Hot Tub Time Machine allegations: “…since he now knows I possess a Hot Tub Time Machine. Man I was patiently waiting for you to finish shopping because WE GOTTA GO BACK TO HIGH SCHOOL in my time machine.” Follow these steps and you’ll be dunking and spiking in no time. He also made a quick comparison between his high school years and James’. Johnson said he’d go back to James’ high school to “watch [him] be a bad ass as arguably the greatest high school prospect of all time – loved and adored by everyone,” but added that a trip back to his own high school would be less of a treat. “Then we go back to McGavok High in Nashville (when I was 15 we moved from Hawaii to Nashville) where I was hanging out in dive bars and buying stolen cars from crackheads,” Johnson writes on his caption to the regram. He says that kids weren’t keen on befriending him because he looked so much older than everyone else and was presumed to be an undercover cop. Johnson obviously lived a wild lifestyle back in high school, but writes that going back in time would be a good way to stay out of trouble and make at least one good friend. He evidently had a much different experience than James, who was already a star player in high school, winning every award possible on his way to the NBA. Moral of the story: Don’t peak in high school, and you won’t even miss it later on.