3

Inch by Inch, a Snail Climbs Mount Fuji

What Should I Expect?

Macronutrient Rotation

41 28 26 21 18 18 16 15

The Collaboration

Contents

LEAN GAINS PRINCIPLES ]

Carb Rotation at-a-Glance

Sample Diets
Pre-, During and Post-Workout Protocol
Supplementation
Food Prep Pointers
Basic Training Info
Shelby and Steves Favorite Exercises
Shelby and Steves Bios and Contact Info
2

The Collaboration

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for over two decades, with probably the most diverse variety of subjects (all related to
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and been in the gym with some of the top physique and strength athletes in the world,
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rationale behind the training and nutrition programs of these champions (even if they
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Shelby, on the other hand, has been (and remains) a competitive bodybuilding champion
in his own right, using his analytical mind to design nutrition protocols that made him a
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competitive bodybuilders come into shows in a condition that is most often far beyond
LEAN GAINS PRINCIPLES ]

WKHLUSUHYLRXVEHVW8QGHUVWDQGLQJWKHQHHGVDQGPHQWDOLW\RISRZHUOLIWHUVKHKDVDOVR
become something of an expert at helping guys like Matt Kroc and Dave Tate clean up
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will see more of powerlifters wanting to get lean (either to compete in a lighter weight
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While our backgrounds vary, our views on nutrition are remarkably similar (which tends
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Shelby demonstrates great condition to kick off

a successful off-season plan lean enough that
he can slowly add pounds while still maintaining
separation and the outline of abs
LEAN GAINS PRINCIPLES ]

Inch by inch, a snail climbs Mount Fuji

Despite what you may read in every muscle magazine, the road to a champion physique
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perhaps the hardest sport/hobby/pastime with statistically about the lowest chance of
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be sore from a previous workout, planning the next one, preparing your food, cleaning up
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reward of shapening abs and enhanced V-taper in the mirror, the improvements in the off-
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LEAN GAINS PRINCIPLES ]

What Should I Expect?

The off-season is the gaining season, but how much improvement should you ex-
pect? What should be considered reasonable expectations during the off-season?
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rally muscular mesomorphs tend to pack it on much faster and easier than skinny
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month) which is good for a non-competitor that is doing bodybuilding as a part of
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For someone to compete in a show, and come back the next year to compete
again ten pounds heavier (in at least as good of condition), would have expe-
rienced an outstanding offseason! Ten pounds for an intermediate or advanced
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Broken down on a monthly basis, you have an eight to nine-month off-season
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LEAN GAINS PRINCIPLES ]

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someone not a member of the genetic elite, they will most likely only experience
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biggest jumps in progress in those initial six to ten months as your body adapts
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lowing the nutrition principles in this book, will go a long way towards maximizing
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HARD-GAINERS. The Lean Gain Principles is a great program for hard-gainers,
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should never get so focused on muscle gain that you dont keep an eye on fat lev-
els and you should never become so driven in your fat loss efforts that you allow
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late the metabolism (mornings on an empty stomach) and adjust their calories one
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NATURAL BODYBUILDERS. This balance is even more important with
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insulin spike) is that it shuttles glucose and amino acids into muscle tissue and
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Remember, if you put on too much bodyfat, you are going to leave yourself with
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LEAN GAINS PRINCIPLES ]

WOMEN. Although most women would be less than interested in the general con-
cept of an off-season program, the diets in this book can easily be adapted for
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MASTERS. The diets in this book will also transfer well to bodybuilders in the
over-forty years old category, with two considerations: 1) although this is case-
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older bodybuilders due to higher susceptibility to health issues, particularly cardio-
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Macronutrient Rotation

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as a portmanteau
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even remember when they used to call themselves Federal Express?), and the annoying
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carb restriction is the common thread in any successful fat loss diet, our expanded
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intake of any one of them affects how the other macronutrients are used (and needed)
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evolved, we learned the following things:
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big show four to six weeks later), they noticed that going off of their diet for a short
period (whether it was a cheat meal, cheat day or a few lax days) often kick-started
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periods) was a huge waste of money since, at a certain point, it can cause the body
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you jump from 2011 back to 2001, and from 2001 back to 1991, and take decade-sized
looks back (even just by glancing at old issues of Flex or MuscleMag), you will see that
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may be right for one may need adjustment for another), but more people are doing more
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at verifying what we have discovered (and they seems to take a gleeful pride when they
can shoot down a supplement or technique we are using) but the bodybuilding community
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carb days, but pay attention to how the levels of protein and fat are concurrently adjusted
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10

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and after a training session in order to have maximal strength, training stamina and (most
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brutality of that particular days workout, or the dietary goals of that day, determines
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PROBLEMS WITH KETOGENIC DIETS

While ketogenic diets work well with members of the general public trying to get in shape
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237,0$/7RRSWLPL]HRIIVHDVRQPXVFOHJURZWKFDUEVVXUHDVKHOODUHHVVHQWLDO
$FRPPRQIROORZXSPDGHE\WKHNHWRFURZGLVWKDW7KHERG\RZQVQHHGVJUDPV
RUZKDWHYHUDUELWUDU\QXPEHUWKH\WKURZRXWRIJO\FRJHQIRUDW\SLFDOZRUNRXW:KLOH
WKH\PD\VPXJO\WKLQNWKLVKDVVROLGLHGWKHLUSRVLWLRQWKH\OHDYHRXWWKHIDFWWKDWSRVW
workout energy requirements (removal of waste products, replenishment of glycogen,
general recuperation from gym trauma) need also to be considered, not to mention
*52:7+0RVWREYLRXVO\LI\RXIHHOOLNHFUDSDQGGRQWKDYHWKHHQHUJ\WRWUDLQZLWKRXW
adequate carbs, then how can this approach be effective for building muscle?
,I\RXDUHJRLQJWRWU\DNHWRJHQLFGLHWXVHLWIRUDVKRUWWULDOSHULRG'RQRWJLYHXSDQ
HQWLUHRIIVHDVRQVPXVFOHJDLQVRQWKHH[SHULPHQW6HWDVLGHDWLPHSHULRGSHUKDSVD
IRXUWRVL[ZHHNPLQLGLHWDQGVHHKRZLWDIIHFWV\RX.HHSLQPLQG\RXwill lose weight,
EXWLWFHUWDLQO\ZLOOQRWDOOEHIDW(YHU\RXQFHRIJO\FRJHQVWRUHGLQWKHPXVFOHVKROGV
WKUHHRXQFHVRIZDWHU:KHQ\RXFXWFDUEV\RXUJO\FRJHQVWRUHVZLOOEHJUHDWO\GHSOHWHG
and water weight will be shed, so much of your initial weight loss will be glycogen and
water, both of which are solid muscle components that are good to have in large supply
GXULQJRIIVHDVRQWUDLQLQJ7KHUHLVDOVRLQYDULDEO\JRLQJWREHVRPHORVVRIPXVFOHVL]H
LEAN GAINS PRINCIPLES ]

11

ZKLFKLVDQWLWKHWLFDOWRWKHJRDOVRIDQRIIVHDVRQSURJUDP7KLVZLOOYDU\IURPSHUVRQWR
person and (along with psychological preferences) explains why some favor ketogenic
GLHWVZKLOHRWKHUVFDQQRWWROHUDWHWKHP
If you should decide to test out a ketogenic diet, make note of changes in body
FRPSRVLWLRQVWUHQJWKDSSHDUDQFHPRRGDQGHQHUJ\OHYHOV6HHLIWKHLQLWLDOORVVHVRQWKH
VFDOHFRUUHVSRQGZLWKUHDOERG\IDWFKDQJHVIXUWKHULQWRWKLQJV$OVRNHHSWDEVRQ\RXU
PHWDEROLVPDVZHOODVRQHFDQLQVWLQFWLYHO\$OWKRXJKPRVWSHRSOHGRQRWH[SHULHQFHD
metabolic slamming of the fat-burning brakes until six or seven weeks into a keto diet,
WU\WREHDOHUWWRKRZ\RXSHUVRQDOO\UHVSRQG%\DOOPHDQVEHRSHQWRWU\LQJGLIIHUHQW
nutrition approaches, but someone trying to spend four to six months of an off-season
program with an extremely low carb intake, would not be getting the most progress from
WKHLUWUDLQLQJ
7KHUHDUHPDQ\EHQHWVRIFDUEVRQHPXVWNHHSLQPLQG)LUVWRIIFDUEVSURYLGHJO\FRJHQ
IRUEUDLQIXQFWLRQDQGPXVFXODUFRQWUDFWLRQ$VWKHEUDLQDOZD\VUHFHLYHVSULRULW\ZKHQLW
comes to fuel considerations (despite what it may seem like when talking to some idiots),
the needs of muscle come a distant second, to the extent that muscle will even be broken
GRZQWRSURYLGHHQHUJ\WRNHHSWKHJHDUVJULQGLQJXSLQWKHROGJUD\PDWWHU
Carbs are, of course, protein sparing,PVXUH\RXKDYHKHDUGWKLVWHUPDVIDUEDFN
as junior high health class but you may not have thought about what it means from a
ERG\EXLOGLQJQXWULWLRQSHUVSHFWLYH:LWKLQDGHTXDWHFDUELQWDNHVRPHRI\RXUSURWHLQ
LQWDNHLVEURNHQGRZQIRUHQHUJ\QHHGVEHIRUHKDYLQJDQ\HIIHFWRQQLWURJHQUHWHQWLRQ
$VPHQWLRQHGHDUOLHUFDUEVEOXQWFRUWLVRO,QVXOLQUHOHDVHGLQUHVSRQVHWRFDUELQWDNH
and cortisol tend to counteract the effect of one another, with insulin acting as a nutrient
storage hormone and cortisol (along with glucagon) working to release nutrients in
UHVSRQVHWRWKHERG\VHQHUJHWLFQHHGV

In my younger (and foolish) days, I had radical

changes in body weight from off-season to pre-
contest periods. However, as I learned more and
UHQHGP\GLHWDU\KDELWV,IRXQG,FRXOGFRPH
in more cut and massive by training only slightly
above my contest weight.
Rich Gaspari (The Gaspari Method: New Age Nutrition
& Mass I)

PROBLEMS WITH BULKING PROGRAMS

:KLOHLWLVLPSRUWDQWWRHVWDEOLVKDFRUHRIH[FHVVWREXLOGPXVFOHEXONLQJSURJUDPV
KDYHEHHQVKRZQWRZRUNSRRUO\RYHUWKHORQJUXQ7DNHWKHFRPPRQH[DPSOHRIWKH
skinny yet determined teenager that takes three years to eat his way from 150 up to
SRXQGV7KLVLVGRQHWKURXJKIDVWIRRGEXUJHUVLFHFUHDP3% -VDQGZLFKHVDQG
WKHRFFDVLRQDOSURWHLQVKDNHZKHQQDQFHVDOORZ7KHFRQVWDQWVXSSO\RIORZQXWULHQW
FDORULHVJLYHKLPWKHLPPHGLDWHJUDWLFDWLRQRIUHVXOWVDWOHDVWDFFRUGLQJWRWKHVFDOH
The mirror does not tell nearly as positive of a story, but encouraged by weight gain, he
FRQWLQXHVWRLQFUHDVHKLVHIIRUWV$VVLVWHGE\KLVIULHQGV5RQDOG0F'RQDOG/LWWOH'HE
DQGWKHJUHDW&KHI%R\DUGHHKHFRQWLQXHVVWULGLQJIRUZDUG2ND\PD\EHLWVPRUHRI
LEAN GAINS PRINCIPLES ]

12

Differences Between the Carb Rotation Contest Diet

and the Lean Gain Off-Season Diet
Marrying your weekly carb cycle with your training cycle (used in off-season,
not while dieting)
Pre-during and post-workout supplement protocol (used in off-season, not while
contest dieting)
Middle-of-night eating (used in off-season, not while dieting)
DVKXIHWKDQDVWULGH+HGHYHORSVDUHSDVDELJHDWHUDQGKLVVWUHQJWKLQWKHJ\P
FOLPEVWKDQNVWRKLVLQFUHDVHGOHYHUDJH+HIHHOVDVLIKHKDVPDGHQLFHSURJUHVV
Three years and forty bulky pounds later, he decides in March that the extended bulk
period has run its course and it is time to whittle down and unveil his ripped muscle at the
SRROWKDWVXPPHU
$IWHUWZHOYHZHHNVRIUHDVRQDEOHGLHWLQJKHKDVORVWSRXQGVKDOIRIZKLFKDUHIDWDQG
KDOIRIZKLFKDUHPXVFOH+HVWLOOGRHVQRWORRNDQ\ZKHUHQHDUSRROUHDG\VRUHVHWVKLV
GHEXWIRUWKHIRXUWKRI-XO\ZHHNHQGDQGWDFNVRQIRXUPRUHZHHNVRIUHDOVWULFWGLHWLQJ
7KLVUHVXOWVLQHLJKWPRUHSRXQGVORVWZLWKWZRRUWKUHHSRXQGVEHLQJOHDQPXVFOH
2YHUWKUHH\HDUVODWHUKHKDVORVWDERXWWZRWKLUGVRIWKHPXVFOHKHKDVJDLQHGEXWLV
QRWDVOHDQ$VKHLVDOVRWZRLQFKHVWDOOHUFKDQFHVKHZRXOGKDYHJDLQHGDERXWWKDW
PXFKKDGKHQRWPDGHDQ\HIIRUWVWRIROORZDSDUWLFXODUHDWLQJSURJUDP+HKDVDPDMRU
UHGXFWLRQLQLQVXOLQVHQVLWLYLW\PDNLQJKLPOHVVHIFLHQWLQKLVXVHRIFDORULHV+LVWLPHLQ
WKHJ\PLVQRWYLVLEO\QRWLFHDEOH+HLVOHVVDWKOHWLFWKDQKHZDVWKUHH\HDUVSUHYLRXVO\
DQGJHQHUDOO\ORRNVOLNHFUDS)RUKLP%XONLQJZDVDQHSLFIDLO
While some teens seem to do okay with bulking programs, this is only because until
WKH\VWDUWUHDOO\VODPPLQJIRRGWKHLUFDORULFQHHGVMXVWKDGQRWEHHQPHW,IWKHVHVDPH
individuals were to put in the effort to meet the same (or possibly even slightly lower)
calorie levels with quality clean food sources, they would pack on at least as much muscle
without the fat that must be painstakingly stripped off later (usually with a great amount
RIWKDWKDUGHDUQHGPXVFOHEHLQJORVWLQWKHSURJUHVV
)RUDGXOWOLIWHUVEXONLQJPDNHVWKHPOHVVRIDQDWKOHWH7KH\QGLWFXPEHUVRPHDQG
DZNZDUGWRPRYH7KH\KDYHOHVVHQHUJ\IRUWUDLQLQJDQGPD\H[SHULHQFHVOHHSDSQHD
DQGKLJKHUEORRGSUHVVXUH,QPRVWFDVHVEXONLQJSURJUDPVDUHPHUHO\H[FXVHVIRU
JOXWWRQ\

The Middle Path

2YHUO\UHVWULFWHGFDUEVPD\QRWDOORZ\RXWRH[SHULHQFHRSWLPDOPXVFOHJDLQV([FHVVLYH
FDUELQWDNHPD\SDFNRQPRUHERG\IDWWKDQPXVFOH7KHVROXWLRQLVDFDUEURWDWLRQ
DSSURDFKThis involves dividing your diet into High-Carb, Medium-Carb and Low-Carb
GD\VDUUDQJHGWKURXJK\RXUZHHNWRFRUUHVSRQGWR\RXUVSHFLFWUDLQLQJGD\V
)RURIIVHDVRQGLHWLQJ\RXZDQWWRPDUU\\RXUWUDLQLQJWR\RXUFDUELQWDNH7KHPRVW
common approach is to designate your heaviest training days (legs, back) as High-Carb
GD\V5HVWGD\VFRXOGEH/RZRU0HGLXP&DUEGHSHQGLQJRQ\RXUVSHFLFUHVSRQVHWR
LEAN GAINS PRINCIPLES ]

13

FDUEV6RPHSUHIHUWRSURFHHGWKHLULQWHQVHWUDLQLQJGD\VZLWKD+LJK&DUEGD\LQRUGHU
WRGRLQWRWKLQJVJO\FRJHQORDGHG7KLVLVSXUHO\DPDWWHURISHUVRQDOSUHIHUHQFH7KHWZR
approaches are illustrated below:

RECUPERATION-BASED PLAN
021
Legs
HIGH
78(
&KHVW 6KRXOGHUV MED
WED
off
LOW
7+8
Back
HIGH
FRI
Arms
MED
SAT
off
LOW
681
off
LOW

CARB PRE-LOAD PLAN

021
Legs
MED
78(
&KHVW 6KRXOGHUV
LOW
WED
off
HIGH
7+8
Back
MED
FRI
Arms
LOW
SAT
off
LOW
681
off
HIGH

As you can see, the above diet has two High-Carb days, two Low-Carb days and three
0HGLXP&DUEGD\VHDFKZHHN7KHEHVWIHDWXUHRIWKLVGLHWLVWKDWLWLVHDVLO\DGMXVWDEOH
If you are gaining body fat on it, you can switch one of the days (in the weekly schedule
example above, it would be Thursday) from High-Carb to Medium-Carb, or your Sunday
IURP0HGLXPWR/RZ,I\RXDUHJHWWLQJDWRUIHHOOLNH\RXDUHUXQGRZQ\RXFDQERRVW
one of the Low days to Medium or a Medium day to a High day, or you can increase the
FDUEVDELWRQ\RXU0HGLXPDQGRU+LJKGD\V
The Low-Carb days keeps the body fat low and insulin sensitivity high while the High-Carb
Days keeps the metabolism from slowing down, keeps glycogen stores topped off, and
VWDYHVRIISV\FKRORJLFDOKXQJHUSDQJV
&+($70($/6&KHDWPHDOVDUHYHU\LQGLYLGXDO0DQ\UHTXLUHRQHDWOHDVWRQFHDZHHNIRU
VRFLDOUHDVRQVHVSHFLDOO\LIPDUULHGRULQDGDWLQJVLWXDWLRQ0RUHWKDQRQFHDZHHNLVRQO\
SRVVLEOHLI\RXKDYHDEHWWHUWKDQDYHUDJHPHWDEROLVP7KRVHZLWKDVWURQJPLQGVHWZLOO
QGWKDWWKH\FKHDWOHVVRIWHQLQWKHRIIVHDVRQWKDWWKHSODQQHGSUHFRQWHVWGLHWLQJFKHDW
PHDOV'XULQJDFRQWHVWGLHWFKHDWPHDOVDUHQHFHVVDU\WRVWRNHWKHPHWDEROLVPEXPS
XSOHSWLQOHYHOVUHOOJO\FRJHQOHYHOVHWF,QWKHRIIVHDVRQ\RXDUHQRWGHSOHWHGVRWKH\
RQO\VHUYHDSV\FKRORJLFDOIXQFWLRQ
&$5',2:25.&DUGLRYDULHVGHSHQGLQJRQKRZDJJUHVVLYH\RXDUHDQG\RXUFRQFHUQ
ZLWKKHDOWK7KRVHWKDWQHHGWREHDELWOHDQHURUZLWKSRRUPHWDEROLVPQHHGWRGRWKUHH
RUIRXUFDUGLRVHVVLRQVDZHHNDURXQGPLQXWHVLQOHQJWKRQRIIGD\V7KHJRDOKHUH
LVWRNHHSVERG\IDWLQFKHFNEXWWKH\GRQRWFDQFHORXWVKLWW\HDWLQJ,QVRPHFDVHV
FDUGLRRQRIIGD\VFDQKHOSNHHSVRPHRQHVKXQJHUXS0RVWVHVVLRQVVKRXOGEHPRGHUDWH
LQWHQVLW\RIPD[KHDUWUDWH2QHRIWKRVHVHVVLRQVFDQEH+LJK,QWHQVLW\
,QWHUYDO7UDLQLQJMXVWWRNHHSWKHPHWDEROLVPXS
6/((3,WLVRSWLPDOWRJHWHLJKWRUQLQHKRXUVRIVOHHSLQWKHRIIVHDVRQ,QDQLGHDO
VLWXDWLRQ\RXZRXOGWDNHDIWHHQWRWZHQW\PLQXWHQDSDQKRXURUWZRDIWHUWUDLQLQJ
Sometime just lying down with your spine in a neutral position and relaxing without
QHFHVVDULO\IDOOLQJDVOHHSLVDQDGHTXDWHERRQWRUHFXSHUDWLRQ*DLQVFDQEHPDGHRQOHVV
VOHHSGXHWRZRUNDQGIDPLO\FRPPLWPHQWVEXWLI\RXFDQVKRRWIRUPRUH

LEAN GAINS PRINCIPLES ]

14

CARB ROTATION AT A GLANCE

HIGH CARB

MEDIUM CARB

)81&7,21 Storage day

Coasting day
$1$%&$7$%
Highly anabolic
5$7,2
Leg Day, Back Day or
675(1*7+
Weak Bodypart Spe-
[Varies]
75$,1,1*
cialization Day
Keeps metabolism el-
Replenish glycogen
evated and keeps you
stores
IURPDWWHQLQJRXW
Moderate insulin lev-
els with minor insulin
Higher insulin output
spike only near work-
out
Increased insulin sen-
sitivity from low-carb
days allows for glyco-
gen super-compen-
sation and increased
LQWDNHRIQXWULHQWV
Proportionally more
3527(,1 protein available for
Moderate
1(('6 synthesis, even with
lower gram intake
Possibly chromium,
SPECIAL alpha-lipoic acid or
6833/(0(176 cinnamon (mild glu-
cose disposal agents)
PREFERED
High-Intensity Interval
1RFDUGLRIRUPRVW
&$5',2
Training

LOW CARB
Depletion day
Possibly catabolic
(hopefully on fat)
Rest days or training of
smaller bodyparts like
arms, delts
Insulin levels low, al-
ORZLQJIRUHIFLHQWIDW
burning
Higher (healthy) fats
which increase insulin
VHQVLWLYLW\RPHJDV
Deplete glycogen stores
somewhat which in-
creases insulin sensitiv-
ity
More protein needed
since some is used as
DQHQHUJ\VRXUFH
Good time for high
quality hydrolysates
or BCAAs to maintain
muscle size
Long steady-state
cardio

LEAN GAINS PRINCIPLES ]

15

MENU PLAN 150-POUND MALE

HIGH DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGORZIDW
MEDIUM DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGJIDW
LOW DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGJIDW
NOTE:2QWUDLQLQJGD\V\RXZRXOGUHSODFHRQHRIWKHPHDOVZLWKWKHSUHGXULQJSRVW
ZRUNRXWSURWRFRO
HIGH DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVDQGORZIDW
MEAL #1

Blender shake made with 1 scoop whey protein, 1 cup oats (dry measure), with ice,
water, cinnamon, and Splenda

MEAL #2

R]FKLFNHQEUHDVWFRRNHGPHDVXUHDQGFXSVEURZQULFHFRRNHGPHDVXUH

MEAL #3

R]H\HRIURXQGVWHDNR]VZHHWSRWDWR

0($/

Workout protocol VHHSDJH

MEAL #5

R]FKLFNHQEUHDVWFRRNHGPHDVXUHDQGFXSVEURZQULFHFRRNHGPHDVXUH

MEAL #6

2PHOHWPDGHZLWKHJJZKLWHVDQGZKROHHJJSLHFHV(]HNLHOEUHDGWRDVW

MEDIUM DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVJUDPVRIIDW
MEAL #1

%OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQFXSRDWVGU\PHDVXUHZLWKLFH

water, cinnamon, and Splenda

MEAL #2

R]FKLFNHQEUHDVWFRRNHGPHDVXUHFXSFRRNHGEURZQULFHDOPRQGV

MEAL #3

2PHOHWPDGHZLWKZKROHHJJVDQGHJJZKLWHVSLHFHV(]HNLHOEUHDGWRDVW

0($/

Workout protocol VHHSDJH

MEAL #5

R]WXUNH\EUHDVWFRRNHGPHDVXUHFXSVVWHDPHGEURFFROLWDEOHVSRRQROLYHRLO

MEAL #6

R]H\HRIURXQGVWHDNZDOQXWKDOYHV

LOW DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVJUDPVRIIDW
MEAL #1

%OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQFXSRDWVGU\PHDVXUHZLWK

ice, water, cinnamon, and Splenda

MEAL #2

R]FKLFNHQEUHDVWFRRNHGPHDVXUHFXSFRRNHGEURZQULFHDOPRQGV

MEAL #3

R]H\HRIURXQGVWHDNZDOQXWKDOYHV

0($/

%OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQWDEOHVSRRQPDFDGDPLDQXWRLO
with ice, water, cinnamon, and Splenda

MEAL #5

R]WXUNH\EUHDVWFRRNHGPHDVXUHFXSVVWHDPHGEURFFROLWDEOHVSRRQROLYHRLO

MEAL #6

R]H\HRIURXQGVWHDNRXQFHZDOQXWV

LEAN GAINS PRINCIPLES ]

16

MENU PLAN 200-POUND MALE

HIGH DAYS:PHDOVWRWDOOLQJJSURWHLQJFDUEVDQGORZIDW
MEDIUM DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGJIDW
LOW DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGJIDW
NOTE:2QWUDLQLQJGD\V\RXZRXOGUHSODFHRQHRIWKHPHDOVZLWKWKHSUHGXULQJSRVW
ZRUNRXWSURWRFRO
HIGH DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVDQGORZIDW
MEAL #1

%OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQFXSRDWVGU\PHDVXUHZLWKLFH

water, cinnamon, and Splenda

MEAL #2

R]FRRNHGFKLFNHQEUHDVWFXSVEURZQULFH

MEAL #3

%OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQFXSRDWVGU\PHDVXUHZLWKLFH

water, cinnamon, and Splenda

0($/

Workout protocol VHHSDJH

MEAL #5

R]FRRNHGFKLFNHQEUHDVWFXSVEURZQULFH

MEAL #6

R]H\HRIURXQGVWHDNR]VZHHWSRWDWR

MEDIUM DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVJUDPVRIIDW
MEAL #1

Blender shake made with 2 scoops whey protein, 1 cup oats (dry measure), with ice,
water, cinnamon, and Splenda

MEAL #2

R]FRRNHGFKLFNHQEUHDVWFXSEURZQULFHDOPRQGV

MEAL #3

Blender shake made with 2 scoops whey protein, 1 cup oats (dry measure), 2
teaspoons macadamia nut oil, with ice, water, cinnamon, and Splenda

0($/

Workout protocol VHHSDJH

MEAL #5

R]WRSURXQGVWHDNRYHUDVDODGZLWKWEVSH[WUDYLUJLQROLYHRLODQGEDOVDPLF
vinegar

MEAL #6

2PHOHWZLWKZKROHHJJVDGGLWLRQDOHJJZKLWHV

LOW DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVJUDPVRIIDW
MEAL #1

%OHQGHUVKDNHPDGHZLWKVFRRSVZKH\SURWHLQFXSRDWVGU\PHDVXUH
WDEOHVSRRQDOPRQGEXWWHUZLWKLFHZDWHUFLQQDPRQDQG6SOHQGD

MEAL #2

R]FRRNHGFKLFNHQEUHDVWFXSFRRNHGEURZQULFHDOPRQGV

MEAL #3

%OHQGHUVKDNHPDGHZLWKVFRRSVZKH\SURWHLQFXSRDWVGU\PHDVXUH
WDEOHVSRRQDOPRQGEXWWHUZLWKLFHZDWHUFLQQDPRQDQG6SOHQGD

0($/

R]FRRNHGWXUNH\EUHDVWFXSVEURFFROLRXQFHZDOQXWV

MEAL #5

R]WRSURXQGVWHDNRYHUDVDODGZLWKWEVSH[WUDYLUJLQROLYHRLODQGEDOVDPLF
vinegar

MEAL #6

2PHOHWZLWKZKROHHJJVDGGLWLRQDOHJJZKLWHV

LEAN GAINS PRINCIPLES ]

17

SETTING UP YOUR OWN INTAKE

Carbohydrate

Protein

Fat

High-Carb Day

JUDPVSHU
pound of bwt

JUDPVSHU
pound of bwt

low

Medium-Carb Day

12 grams per
pound of bwt

JUDPVSHU
pound of bwt

JUDPV
per pound of bwt

Low-Carb Day

JUDPSHU
pound of bwt

JUDPVSHU
pound of bwt

JUDPV
per pound of bwt

After looking at the two sample diets, you should have an excellent grasp of what your
SHUVRQDOGLHWVKRXOGORRNOLNHRQWKLVSURJUDP%XWZKDWLI\RXDUHSRXQGVRU"2U
DULSSHG":HGRQWZDQWWROHDYH\RXRXW7KHJUDSKDERYHZLOOKHOS\RXWRSOXJLQ
\RXURZQQXPEHUVWRSHUVRQDOL]HWKHGLHWIRU\RXUSHUVRQDOQHHGV2QFH\RXNQRZ\RXU
GDLO\WRWDOVGLYLGHWKHPXSLQWRVL[RUPRUHPHDOVGDLO\HYHU\WRKRXUV:HFRQ-
VLGHUWKHSUHGXULQJDQGSRVWZRUNRXWPHDOVDVRQH<RXFDQXVHVKDNHVIRUWKUHHRU
four meals a day if that is necessary for convenience but alternate them with whole food
IRUDVORZWULFNOHHIIHFW


WORKOUT PROTOCOL FOR ALL TRAINING DAYS
Approximately 30 minutes pre-workout:
 30-50g simple carbs (maltodextrin, waxy maize)
 5g BCAA
 JZKH\
During workout:
 5-10g BCAA mixed in Gatorade
Immediately post-workout:
 JVLPSOHFDUEVPDOWRGH[WULQZD[\PDL]H
 5g BCAA
 JZKH\
Have your next whole food meal about 60-90
minutes after this protocol

Workout Supplementation
7KHUHDUHVSHFLFWLPHVLQ\RXURIIVHDVRQSURJUDPLQZKLFKMXGLFLRXVO\WLPHGVXSSOHPHQW
LQWDNHFDQJLYH\RXWKDWDGGHGYHWRWHQSHUFHQWLQ\RXUHIIRUWV2QHWKLQJWRDGGLPPH-
diately, if you are not already doing so, is the consumption of a night-time shake that can
EHHDVLO\VODPPHGZKHQ\RXZDNHIRUWKDW$0EODGGHUGUDLQ:HVXJJHVWDVFRRSRU
two of whey, and scoop or two of casein (varied based on your size) to provide a broad
amino array plus a mix of fast and slow-acting proteins to provide a slow sustained-re-
OHDVHRISURWHLQ$GGLQDWDEOHVSRRQRIKHDOWK\IDWVOLNHPDFDGDPLDQXWRUROLYHRLO
JUDPVGHSHQGLQJRQERG\ZHLJKW
LEAN GAINS PRINCIPLES ]

18

Shortly before your workout, drink a pre-workout shake consisting of a fast-acting carbo-
K\GUDWHDQGSURWHLQ:D[\PDL]HVWDUFK:06LVFRQYHQLHQWDQGHDV\RQWKHVWRPDFK
XQOLNHGH[WURVHDQGPDOWRGH[WULQ%OHQGJUDPVRI:06IRUPRVWPL[HGZLWK
30 grams of a quality whey isolate plus 10 grams Anatrop (BCAA plus L-Leucine, creatine
PRQRK\GUDWH/7DXULQHIRUFHOOYROXPL]LQJ
During your workout is another great time to take advantage of the increased circulation
RIEORRGWRWKHWUDLQHGERG\SDUWV5DWKHUWKDQMXVWFLUFXODWHEORRGFLUFXODWHQXWULHQWULFK
EORRGWKURXJKWKHERG\SDUWV\RXDUHWUDLQLQJ6LSSLQJDGULQNRIJUDPVZD[\PDL]H
and Anatrop (or BCAAs with Gatorade) assists keeping energy levels up and kick-starting
UHFXSHUDWLRQ
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might seem like a small dose of protein but it is more important to look at the sum of
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Finally, sixty to ninety minutes later, consume a whole-food meal, (perhaps an omelette or
VRPHW\SHRIPHDW6LQFHWKHVKDNHVDUHTXLFNO\DEVRUEHG\RXZDQWVRPHUHDOIRRGWR
SURYLGHVRPHSURWHLQWKDWZLOOVORZO\WULFNOHLQWR\RXUV\VWHP

OTHER SUPPLEMENTS
&5($7,1(3HUKDSVWKHPRVWVWXGLHGDQGUHSHDWHGO\SURYHQHIIHFWLYHVXSSOHPHQWDYDLO-
DEOHLVFUHDWLQHPRQRK\GUDWH,WKHOSVIXHOPXVFOHFRQWUDFWLRQDQGKDVEHHQVKRZQWR
KHOSSHRSOHERWKOLIWVOLJKWO\KHDYLHUDQGWRNQRFNRXWPRUHUHSV&UHDWLQHKDVVWDUWHGWKH
whole cell volumization craze because a fully creatine-saturated body will very quickly
SDFNYHWRIWHHQSRXQGVRQDOLIWHUGXHWRWKHIDFWWKDW\RXZLOORVPRWLFDOO\GUDZZDWHU
LQWRWKHPXVFOHVDVZHOO7KHUHDUHVRPHSUHWW\VROLGWKHRULHVWKDWNHHSLQJDIXOOFUHDWLQH
WDQNDOVRHQFRXUDJHVPXVFOHJURZWK6LQFHFUHDWLQHKDVEHFRPHDYHU\DIIRUGDEOHVXSSOH-
PHQWDGGLQJLWWR\RXUGDLO\LQWDNHLVDQREUDLQHU7DNHYHWRWHQJUDPVHYHU\GD\LQ-
FOXGLQJQRQWUDLQLQJGD\VWRNHHSWKHPXVFOHVWRUHVWRSSHGRII
BCAAs: The largest percentage of amino acids in muscle tissue is composed of branched-
chain amino acids, so it should be little surprise how effective supplementing BCAAs are
IRUVSDULQJWKHPXVFOHVIURPEHLQJFDQQLEDOL]HGIRUHQHUJ\)RUWKRVHZLWKVRPHH[WUD
spending money, taking BCAAs before, during and after (either alone in capsule form or as
SDUWRIDGULQN,ZLOOWDNHWHQRQHJUDPFDSVRQP\GULYHWRWKHJ\PYHWRWHQPRUH
PLGZRUNRXWDQGWKHQDQRWKHUGRVHZKHQ,DPGRQH
08/7,9,7$0,10,1(5$/-XVWWRFRYHU\RXUEDVLFQXWULWLRQDOQHHGVDPXOWLLVDZRUWK-
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YDULHG\RXUGLHWLV,I\RXDUHFRQVXPLQJDYDULHW\RIIUHVKYHJJLHVDQGQXWULHQWULFKIRRGV
\RXFDQJHWDWZRDGD\DQGMXVWWDNHDKDOIGRVH7KRVHZLWKRXWDGHTXDWHZKROHIRRGLQ-
take, may need a full dose and perhaps even some extra vitamin-C, D, E, B-complex and
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DGGLWLRQSDUWLFXODUO\VLQFHLQWHQVHWUDLQLQJDQGVZHDWLQJFDQGHSOHWHPLQHUDOV

LEAN GAINS PRINCIPLES ]

19

HEALTHY LIPIDS: Fish oils are the single best health-promoting supplements for both
ERG\EXLOGHUVDQGOD]\FRXFKSRWDWRHV7KHKDYHDSURIRXQGHIIHFWRQFDUGLRYDVFXODUKHDOWK
DVZHOODVHQFRXUDJLQJOHDQQHVVDQGPXVFOHJURZWK<RXVKRXOGWDNHLQDWOHDVWWKUHH
JUDPVRIVKRLO\HDUDURXQGIRURPHJDV6RPHWDNHODUJHUGRVHVDQGKDYHVHHQJRRG
UHVXOWVEXWWKUHHJUDPVDUHDJRRGEDVHOLQH
<RXVKRXOGDOVRWDNHPJGDLO\RIHYHQLQJSULPURVHRLOIRURPHJDIDWW\DFLGV(32
contains gamma-linolenic acid (GLA), which is a fat that helps burn fat by stimulating
EURZQDGLSRVHWLVVXH%RUDJHRLOLVDOVRDVRXUFHRI*/$EXW(32FRQWDLQVDKLJKHUTXDOLW\
VRXUFHWKDWLVPRUHELRDYDLODEOHHYHQWKRXJKERUDJHFRQWDLQVPRUH*/$,WKDVPDQ\
EHQHFLDOHIIHFWVRQFDUGLRYDVFXODUKHDOWKORZHULQJEORRGSUHVVXUHDQGIDFWRUVVXFKDV
UHGXFLQJSODWHOHWVWLFNLQHVVDQGEORRGFORWWLQJGHV\UXSLQJWKHEORRG,I\RXKDYHWURXEOH
QGLQJ(32LQWKHKHDOWKIRRGVWRUHLWLVRIWHQVWRUHGLQWKHZRPHQVKHDOWKVHFWLRQDVLW
KDVEHHQSXUSRUWHGWRUHOLHYH306DQGFUDPSV
:KLOHVSHDNLQJRQKHDUWKHDOWKWDNLQJDORZGRVHPJDVSLULQGDLO\WRVOLJKWO\WKLQ
\RXUEORRGDQGUHGXFH\RXUULVNRIKHDUWDWWDFNLVDJRRGSUHFDXWLRQ,WLVZRUWKWKHPLQRU
LQYHVWPHQWDQGWKH\WHQGWRFRPHLQSOHDVDQWDYRUV
)$7%851(567KHXVHRIIDWEXUQHUVGXULQJDQRIIVHDVRQGLHWLVQRWDZLVHLGHD/HWD
FOHDQGLHWNHHS\RXIURPSXWWLQJRQH[FHVVLYHZHLJKW)DWEXUQHUVVKRXOGSDUWLFXODUO\EH
avoided on a high carb day, since their effect goes against the glycogen storage goals of
WKDWGD\.HHSIDWEXUQHUVIRU\RXUSUHFRQWHVWVWDJHDQGHYHQWKHQRQO\PLQLPDOXVDJH
ODWHULQ\RXUSURWRFRO)RURIIVHDVRQOLPLWWKLQJVWRDFXSRUWZRRIFRIIHHLI\RXDUHD
MDYDDGGLFWRUJUHHQWHD
Consider your whey and/or casein protein as food sources (you would be hard pressed to
JHWDGHTXDWHSURWHLQZLWKRXWDSRZGHUHGVRXUFH6XSSOHPHQWVVKRXOGEHVHHQDVH[WUDV
and one should never waste money on them if their whole food intake it not consistently
LQSODFH,QVWHDGRIVSHQGLQJRQWKHODWHVWERWWOHRIVXVSLFLRXVO\PDUNHWHGKRUPRQH
booster, use that money to stock up on a couple bags of chicken breasts, a couple dozen
HJJVDQGDVPXFKVWHDNDVSRVVLEOH<RXUSK\VLTXHZLOOWKDQN\RX

LEAN GAINS PRINCIPLES ]

20

Food Prep Pointers

Some Useful Kitchen Tips

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DQ\WUXHPLOLWDU\LQFXUVLRQVXFFHVVLIRIWHQZRQWKURXJKSURSHUSODQQLQJ&RQVLGHU\RXU
NLWFKHQWREH\RXU&RPPDQG2SHUDWLRQV&HQWHUDQG\RXUJURFHU\OLVWDV\RXUJHQHUDODW-
WDFNVWUDWHJ\2QO\DIRROVHQGVWKHLUWURRSVLQWRZDUHLWKHURQWKHEDWWOHHOGRULQWKH
J\PZLWKRXWSURSHUVXSSOLHV
/D]\RUQRQH[LVWHQWIRRGSODQQLQJZLOOOLPLWLIQRWFRPSOHWHO\GHUDLO\RXUSURJUHVV7KH
bodybuilders that seem to make the most of their genetics tend to also be the very ones
that set aside time (once or twice a week), to perform bulk prep of their bodybuilding
PHDOV,I\RXFRPHKRPHDQGKDYHDYDULHW\RIKHDOWK\GHOLFLRXVSUHPDGHPLFURZDYDEOH
bodybuilding meals waiting for you in the freezer, you are much more likely not to stray
IURPJRRGQXWULWLRQ7KHWRSEHQHWRIEXONIRRGSUHSLWNHHSV\RXRQWUDFNWR\RXURE-
MHFWLYHRIDOHDQPXVFXODUERG\
Most successful bodybuilders with busy lifestyles set aside one evening once or twice a
ZHHNWRSUHSDUHWKHLUKHDOWK\ERG\EXLOGLQJPHDOVLQEXON,I\RXDUHJRLQJWRIUHH]HPHDOV
\RXFDQH[WHQGWKHWLPHIUDPH,I\RXSUHIHUIUHVKHUPHDOVWKHQ\RXZLOOQHHGWRMXVW
PDNHWKUHHWRIRXUGD\VZRUWKLQDVLQJOHVHVVLRQ
If you look in your phone directory, you can even get together with a friend or two and
rent out a large production kitchen with multiples ovens, stoves and lots of counter space
WRFRRNDPRQWKVZRUWKRIIRRGVLQDGD\LI\RXDUHJRRGDWPXOWLWDVNLQJ7KLVLVDJRRG
ZD\WRJHWUHDG\IRUDVXFFHVVIXORIIVHDVRQSKDVH7KHVHUHQWDNLWFKHQVDUHRIWHQIRXQG
in places that teach cooking classes as they want to make a little extra money in their
RIIKRXUV-XVWPDNHVXUH\RXDUHWKRURXJKO\SUHSDUHGZLWKDOOWKHLQJUHGLHQWVDQGVSLFHV
UHTXLUHGVLQFH\RXZLOOEHRQWKHFORFN

LEAN GAINS PRINCIPLES ]

21

Many people are surprised once they start to consistently bulk prepare their bodybuild-
ing meals that there is a remarkable monetary savings over just prepping their meals the
QLJKWEHIRUH0RVWIRRGVDUHSURUDWHGLQFRVWZKLFKPHDQVEX\LQJWHQRQHSRXQGFRQ-
WDLQHUVRIFKLFNHQLVPXFKPRUHH[SHQVLYHWKDQEX\LQJDVLQJOHWHQSRXQGEDJ,UHFRP-
mend that you shop around your area for outlets such as Sams Club, Costco, GFS and the
:KROHVDOH&OXE7KHVHVWRUHVRIIHUH[FHOOHQWSULFHVDQGDUHSDUWLFXODUO\VXLWHGIRUWKRVH
WKDWHDWLQTXDQWLW\RIWHQSURYLGLQJLWHPVE\WKHFDVHRULQVSHFLDOZKROHVDOHVL]HV
+XQWDURXQGDQGFRPSDUHSULFHVDWHYHU\JURFHU\VWRUHLQ\RXUDUHD,UHFHQWO\FDPH
DFURVVDQRXWOHWVWRUHRZQHGE\DFRPSDQ\WKDWVHOOVZKROHVDOHWRUHVWDXUDQWV,IHOWOLNH,
VWHSSHGLQWRSDUDGLVHZKHQ,VDZWKDW,FRXOGSXUFKDVHDWVRIWZRDQGDKDOIGR]HQHJJV
IRUWKHFRVWRIDGR]HQDWDWUDGLWLRQDOJURFHU\VWRUH,DOVRIRXQGER[HVRIVL[WHHQYH
ounce steaks, three-pound bags of pre-cooked, diced chicken breast and incredibly fresh
SURGXFHDWQHDUO\KDOIWKHFRVW,ZRXOGKDYHH[SHFWHG%RG\EXLOGLQJQXWULWLRQLVH[SHQVLYH
,WSD\VWRVKRSDURXQG
$QRWKHUJUHDWEHQHWWREXONIRRGSUHSLVWKDW\RXFDQSUHFLVHO\FRQWURO\RXUSRUWLRQVL]HV
I recommend that you use a scale to determine proper quantities of protein, carbs and
IDW5DWKHUWKDQIHHOLQJOLNH\RXQHHGWRFOHDQ\RXUSODWHHYHQLI\RXUHIXOO\RXZLOOEHJLQ
ZLWKDSUHPHDVXUHGSRUWLRQ7KLVZLOOKHOS\RXEUHDNIURPWKHVXSHUVL]LQJPHQWDOLW\
WKDWKDVEHHQFRQGLWLRQHGLQWRXVDVFRQVXPHUV

PLAN YOUR MEALS FOR THE WEEK

+RZRIWHQZLOO\RXEHVFKHGXOLQJ\RXUIRRGSUHSVHVVLRQV"7ZLFHDZHHN"2QFHDZHHN"
2QFHHYHU\WZRZHHNV",WDOOGHSHQGVRQ\RXUIRRGUHTXLUHPHQWVKRZPXFKIUHH]HUVSDFH
\RXKDYHDYDLODEOHDQGZKDWWVEHVWLQWR\RXUVFKHGXOH,VXJJHVW\RX;HUR[DSDJHIURP
DFDOHQGDUWRSODQRXW\RXUZHHNO\GLHW&KRRVLQJIRRGVWREHDSDUWRI\RXUGLHWLVQWGLI-
FXOWDQGYDULHW\LVQWDSUREOHPLI\RXSXWLQVRPHLQLWLDOHIIRUW<RXFDQHDWSUHWW\EDVLF
foods or, if you need more variety, grab some cookbooks from the library (or check out a
website like www.allrecipes.com) and simply start with a basic lean protein (beef, chicken,
WXUNH\VKDQGORRNIRURSWLRQVWKDWDGGDYRUZLWKRXWDGGLQJFDORULHV0DQ\VSLFHVDUH
QRWRQO\FDORULHIUHHEXWKDYHPRGHVWKHDOWKSURPRWLQJHIIHFWVDVZHOO
'HQLWHO\WDNHWKHWLPHWROLVWRXWDOORI\RXULQJUHGLHQWV<RXGRQWZDQWWRFRPHKRPH
and realize that you got enough chicken to grill and dice into omelets and over salads but
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boards and refrigerator to ensure that you have all the spices, oils and other ingredients
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KDUGHUE\KDYLQJWRUXQRXWIRUWKHRQHPLVVLQJLQJUHGLHQW

SHOP SMART FOR YOUR FOOD

*RLQWRWKHVWRUHZLWKDSODQ$1'\RXUOLVW)LOOLQJ\RXUSDQWU\ZLWKRQVDOHQRQSHULVK-
able items and buying some things at discounted bulk rated from wholesale outlets will
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WLRQLVWRVKRSWKHRXWVLGHRIWKHVWRUH7KLVPHDQVWKDWPRVWRI\RXUIRRGVVKRXOGFRPH
from the outer perimeter of the store fruits and veggies, lean meats, eggs and other
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DLVOHV2IFRXUVH\RXQHHGWRVNLSWKHEDNHU\VHFWLRQ/LPLWWKHDPRXQWRIWKLQJVLQ
ER[HVWKDW\RXHDWDQGVWRFNXSRQLWHPVFORVHUWRWKHLUQDWXUDOXQSURFHVVHGVWDWH
LEAN GAINS PRINCIPLES ]

22

FOOD PREP AND BATCH COOKING

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QLJKWEHIRUH,FKHFNP\OLVWRIIUHFLSHV,PDNHVXUHWKHQHFHVVDU\PHDWLVWKDZHG0DUL-
QDWHDQGRUEURZQWKHPHDWDQGFKRSQHFHVVDU\LQJUHGLHQWVWKHQLJKWEHIRUHLISRVVLEOH
Also wash and put away all the dishes so that you begin with a clean and uncluttered work
DUHD
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DFFRUGLQJWRPDLQSURWHLQ7KDWZD\WKHFKLFNHQWKDW\RXDUHSUHSSLQJIRUJULOOHGFXWOHWV
can also be readied alongside the chicken you plan to use for chicken cacciatore or barbe-
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Since meat will be the primary ingredient in
most of our dishes, we want to make sure that
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With chicken, turkey and steak its a matter of
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terwards, I recommend that you blot away as
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due to the natural whole-grain diets and lack of
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According to the American Institute for Cancer
Research, blotting crumbled ground beef will reduce fat levels in the average serving by
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:LWKPHDWV,WHQGWRDOZD\VPDNHH[WUDKHOSLQJV,IP\HDWLQJSODQUHTXLUHVDGR]HQ
grilled chicken breasts, I also marinate some diced chicken in sugar-free Italian dress-
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Most of my meals are pretty basic but a little soy sauce, Franks Red Hot, salsa verde or
6ULUDFKLVDXFHFDQDGGDORWWRDPHDOZLWKQH[WWR]HURDGGHGFDORULHV:KHQ,QHHGWR
try something new, I will go to one of the many recipe websites (such as allrecipes.com)
DQGPRGLI\WKHLUUHFLSHVHOLPLQDWLQJFDUEVDQGVLPSOHVXJDUVDQGLQFUHDVLQJWKHSURWHLQ
FRQWHQW,KDYHKDGYHU\JRRGOXFNZLQJLQJLWLQWKLVZD\7KHZHEVLWHVwww.calorielab.
com and http://nutritiondata.self.com/ are also very useful for checking macronutrient
FRQWHQWRIYDULRXVLQJUHGLHQWV

EFFICIENT AND SAFE FOOD STORAGE

Even those with limited freezer space would be surprised to learn how much they can
VWRUH(YHQZLWKRQO\DIULGJHWRSIUHH]HU,DPDEOHWRVWRUHWKLUW\IRUW\PHDOVGHSHQGLQJ
RQKRZWKH\DUHSDFNDJHG2ULJLQDOO\,XVHG7XSSHUZDUHVW\OHFRQWDLQHUVEXWKDYHIRXQG
that freezer bags (available in both gallon and quart sizes), take up much less space than
SODVWLFFRQWDLQHUV
LEAN GAINS PRINCIPLES ]

23

Purchase two or three extra ice cube holders (not trays for freezing them, but the square
ELQVLQZKLFK\RXGXPSFXEHV7KLVZLOODOORZ\RXWROHEDJVRIIRRGNHHSLQJWKLQJV
RUJDQL]HGDQGDYRLGLQJDQDYDODQFKHRIHGLEOHVHYHU\WLPH\RXRSHQWKHGRRU<RXVKRXOG
also list the type of food on the bag with a sharpie marker (once frozen it can sometimes
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IUHH]HU0DUNWKHPRIIDV\RXXVHWKHP
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H[SDQGZKHQIUR]HQ$QRWKHUWULFNLVWROD\RXWEDJVRIIRRGRQDEDNLQJSDQDQGSODFLQJ
LWLQWKHIUHH]HUVRWKDW\RXJHWDWEDJVRIIRRGUDWKHUWKDQOXPS\KDUGWRVWDFNEOREV
,I\RXKDYHDODUJHFDSDFLW\IUHH]HUWKHQ\RXKDYHJRWLWPDGH2QFH\RXKDYHDJUDVSRI
your food consumption patterns, you can go into large-scale production and keep a steady
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2QHODVWWLSKDVWRGRZLWKKHUEV)UHVKKHUEVDOZD\VWDVWHEHVWEXW\RXFDQIUHH]HDVLQ-
JOHVHUYLQJRIIUHVKKHUEVLQDQLFHFXEHWUD\ZLWKZKDWHYHUEDVH\RXPLJKWXVHLWLQLH
PL[HGZLWKFKLFNHQERXLOORQ3ODFHWKHVHFXEHVLQWRDPDUNHGIUHH]HUEDJDQGRQHFDQEH
HDVLO\GURSSHGLQWRDGLVKIRUDYRULQJ

USEFUL TOOLS
7KHIROORZLQJLWHPVVKRXOGEHDSDUWRI\RXUNLWFKHQDUVHQDO,I\RXGRQRWFXUUHQWO\RZQ
the complete list, try to gradually acquire them as they will make your time spent in the
NLWFKHQJRE\TXLFNO\DQGHIFLHQWO\
 )RRGSURFHVVRU7KLVRQHLVDUHDOWLPHVDYLQJZKHQLWFRPHVWRVOLFLQJDQG
GLFLQJ\RXUYHJHWDEOHV%HVWRIDOO,QGWKDWVLQFH,SXUFKDVHGP\IRRGSUR-
cessor, I eat much more fresh veggies which has improved my nutrition and
KHDOWK
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\RXWRFRQGHQWO\FRQWURO\RXUSRUWLRQVL]HDQGWKHPDFURQXWULHQWFRPSRVL-
WLRQRI\RXUPHDOV
 7ZRRUWKUHHODUJHFDVWLURQVNLOOHWV7KHSUHSZLOOJRE\PXFKIDVWHULI\RX
can cook multiple items at the same time and dont need to wash out a pan
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 $WOHDVWWZRODUJHSRWVZLWKOLGV6DPHUHDVRQDVDERYH
 &URFNSRW&URFNSRWVVHHPVDVLIWKH\PD\KDYHEHHQLQYHQWHGIRUERG\-
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the ingredients, letting it slow cook throughout the day
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SUHSDULQJZKROHJUDLQVDVQDS
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EHZDVKHGRIIVLQFH\RXZLOOQHHGLWPXOWLSOHWLPHV
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LQJVFRRSVWROHDYHLQ\RXURDWVIRUHDV\SDUWLWLRQLQJ

LEAN GAINS PRINCIPLES ]

24

 9DFXXPVHDOHURSWLRQDO7KHVHFDQEHSULFH\EXWLI\RXSODQWRJRLQWRPD-

jor production (making more than two weeks worth of a food for freezing),
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The initial investment in a few of these items will be offset be time saved in your food
SUHSRYHUWKH\HDUV

SNACKS
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WRVVDFRXSOHRIWKHPLQWRDVDQGZLFKEDJIRUDSURWHLQVQDFNWRJR,DOVROLNHWRKDYH
other snacks on hand and ready to go such as bags of sliced fruit, steak and cheese
chunks or mixed nuts (I blend my own mix of raw almonds, cashews, walnuts, macada-
PLDVDQG%UD]LOQXWVVRWKDWWKH\DUHQRWURDVWHGRUFRYHUHGLQXQQHFHVVDU\RLOVDQGVDOW
1HHGOHVVWRVD\KDYLQJDSUHPHDVXUHGSURWHLQVKDNHLQDVKDNHUFXSZKHUH,RQO\QHHG
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7KLVLVDOVRDVPDUWWKLQJWRNHHSLQ\RXUORFNHURUGHVNGUDZHUDWZRUN

LEAN GAINS PRINCIPLES ]

25

Some Basic Training Info

([DPLQLQJWUDLQLQJSURJUDPVLVEH\RQGWKHVFRSHRIWKLVERRN0RVWOLIWHUVDWWKHOHYHOWKDW
ZLOOEHSXUFKDVLQJWKLVERRNKDYHWKHLUJ\PVWUDWHJ\GRZQVRZHDUHJRLQJWREHEULHI,W
doesnt matter what style of training you choose traditional high volume training, DC
7UDLQLQJ)67%ORFN3HULRGL]DWLRQ+,7<7:HVWVLGH%DUEHOOLQXHQFHGSRZHUOLIWLQJ
*LURQGDVRI:66%RUDQ\SHUVRQDOL]HGK\EULGRIWKHVHSURJUDPVDOORIWKHVH
DSSURDFKHVFDQEHPDUULHGWRWKH/HDQ*DLQGLHW
That said, there are some basic off-season training rules that everyone, from rookie lifters
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Heavy Weights. It is called progressive resistance training but it is remarkable to me
KRZPDQ\OLIWHUVDUHQRWSRVWLQJELJJHUOLIWVWKDQWKH\ZHUHD\HDUDJR:HFDQFXWUHVW
SHULRGVJHWWLQJPRUHZRUNGRQHLQOHVVWLPH:HFDQLQFOXGHVHWH[WHQGLQJWHFKQLTXHV
OLNHGURSVHWVDQGIRUFHGUHSV7KHVHWHFKQLTXHVDUHDOOVWUDWHJLHVWRLPSOHPHQWDW
particular times in your training but the most important indicator of progress is larger
QXPEHUVLQ\RXUWUDLQLQJORJ6XEMHFWLQJ\RXUPXVFOHVWRKLJKHUWHQVLRQYLDELJZHLJKWV
in the primary exercises) is so vital to your success that you can visually tell the difference
among lifters that pump with light weights and the dense, solid mass of someone like
Yates, Francois, Coleman or Branch Warren that makes max poundages a regular part of
WKHLUWUDLQLQJ
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SRZHUOLIWLQJWKHQ\RXGRQWQHHGWRWHDU\RXUVHOIXSMXVWWREHDW\RXUORJERRN,IKDFN
squats make your knees creak and presses-behind-the-neck makes it impossible to comb
\RXUKDLUWKHQQGVXLWDEOHVXEVWLWXWHV7KHSURSHUVHTXHQFLQJRIH[HUFLVHVLVFUXFLDO
Beloved but joint-unfriendly exercises that you may have gritted your way through might
serve you even better at the end of the training session with a third less weight and a
IHZPRUHUHSV$PXVFOHXQLWGRHVQRWNQRZWKHZHLJKWLWLVFRQWUDFWLQJWRPRYH,I\RX
can use that exercise when the soft tissues are thoroughly warmed-up and the working
PXVFOHVDUHDOUHDG\IDWLJXHG\RXFDQPD[LPL]HWKHULVNWREHQHWUDWLRUHFUXLWMXVWDV
LEAN GAINS PRINCIPLES ]

26

PDQ\PXVFOHEHUVPD\EHHYHQPRUHDQGHOLPLQDWHLQMXULHVDQGGRZQWLPH<RXMXVW

QHHGWRWKLQNVPDUWDQGFKHFN\RXUHJR$VDERG\EXLOGHULWGRHVQWPDWWHUKRZPXFK
\RXFDQVTXDWIRUDVLQJOH,I\RXFDQLQFUHDVH\RXUUHS35LQWKHVTXDWRUDQ\RWKHU
H[HUFLVH\RXDUHVWLOOJHWWLQJVWURQJHUDQGFDXVLQJWKHERG\WRDGDSW
Goals.*RWRWKHJ\PHDFKVHVVLRQZLWKRQHRUWZRJRDOVIRUWKDWVHVVLRQ-XVWJLYLQJLW
\RXUDOOZLOOSURYLGHIDUOHVVSURJUHVVWKDQVHOHFWLQJJRDOVSULRUWRKHDGLQJWRWKHJ\P
Examples of good daily goals might be (weights are obviously just for illustration purposes
and need to be individually adjusted):
 )URQW6TXDWVZLWKSRXQGVIRUHLJKWRUPRUHUHSVZKHQ\RXUFXUUHQW35LV
seven reps)
 :LGHJULS&KLQVUHSVLQWKUHHVHWVZLWKDSRXQGSODWHDVDGGHGUHVLVWDQFH
 ,QFOLQH'E&XUOVVL[RUPRUHUHSVZLWKWKHV
 *HWDOOVHWVRI\RXUEDFNWUDSVDQGFDOYHVZRUNRXWGRQHLQPLQXWHVRUOHVV
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 ,QFUHDVHWKHDQJOHRQWKHWUHDGPLOOE\YHGHJUHHVZLWKRXWDORVVLQGLVWDQFH
traveled or time
<RXJHWWKHLGHD,UHFRPPHQG\RXSLFNRQHELJJRDOVWUHQJWKLQFUHDVHLQDEDVLF
compound exercise) and one secondary goal (rep increase in an isolation exercise or
KDUGHUORQJHUFDUGLRVHVVLRQIRUHDFKWUDLQLQJVHVVLRQ&KRRVH\RXUJRDOVDIWHUWKH
previous workout for that bodypart and look it over in advance (the night before for
PRUQLQJWUDLQHHVEHIRUHKHDGLQJWRZRUNIRUHYHQLQJWUDLQHUVVR\RXFDQWKLQNDERXWLW
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Variety. A recent trend has been top bodybuilders making radical changes in their style
RIWUDLQLQJ3RZHUOLIWLQJFKDPSLRQ0DWW.URF]DOHVNLVZLWFKHGWRDERG\EXLOGLQJSURJUDPWR
FRPSHWHLQDVWDWHOHYHOFRQWHVW5HWLUHGSRZHUOLIWHU'DYH7DWHIROORZVDYDULHW\RIIDVWHU
SDFHKLJKHUUHSERG\EXLOGLQJVW\OHSURJUDPVDQGGLHW'&7UDLQHH'XVW\+DQVKDZ
UHFHQWO\EHJDQDKLJKYROXPHWUDLQLQJSURJUDPE\-RKQ0HDGRZVWRLPSURYHKLVOHJV
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SURJUDPWR<DWHVGLUHFWHG+,7DQGEDFNWRDPRGHUDWHYROXPHK\EULGSURJUDP6WHYH
Kuclo has made great gains in the past year by dramatically increasing his training
YROXPH7KHPRUH\RXDUHDGDPDQWO\VHWRQ\RXUORQJWLPHIDYRULWHZD\RIWUDLQLQJWKH
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In the following pages, we are both going to share a couple of our favorite exercises for
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LEAN GAINS PRINCIPLES ]

27

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Squat
Leg Press
Hack Squat

I like Squats (at least to parallel) with a

VKRXOGHUZLGWKRUVOLJKWO\ZLGHUVWDQFH,
YDU\WKHUHSVEXWVWD\LQWKHYHWRIWHHQ
range (doing higher rep leg work on a Leg
3UHVVRU+DFN$OOUHSVVKRXOGEHFRQWUROOHG
with deliberate negatives (no fast drops) and
exploVLYHFRQFHQWULF

The Leg Press allows you to overload the quads without back stress or needing
WREDODQFH7DOOHUJX\VRIWHQKDYHWURXEOHJRLQJGHHSRQDVTXDWEHFDXVHRIWKHLU
VWUXFWXUHIHPXUOHQJWKDQGOHQJWKRIWKHLUWRUVR7KHSK\VLFVRIWKHOHJSUHVV
SODFHGLIIHUHQWVWUHVVRQWKHOHJVDQGWDNHWKHORZHUEDFNRXWRIWKHPRYHPHQW
The Hack SquatSURYLGHVDGLIIHUHQWNLQGRIVWUHVV+DFNVDQG/HJ3UHVVHVDOORZ
\RXWRRYHUORDGDWYDULRXVIRRWSODFHPHQWV%HFDXVH+DFNVFDQEHWRXJKRQWKH
knees, I recommend that you use them later in your workout so that you are
DOUHDG\ZDUPHGXSDQGGRQRWQHHGWRXVHKXJHDPRXQWVRIZHLJKW
Im also a big believer in wearing knee sleeves to keep your knees tight and
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WHOO,PQRWDELJIDQRIYHU\WLJKWNQHHZUDSVHLWKHU<RXZDQW\RXUPXVFOHGRLQJ
WKHZRUN7KHVOHHYHLVMXVWWKHUHWRSURYLGHVRPHVXSSRUWDQGNHHSWKLQJVZDUP
Many bodybuilders avoid the Front Squat,
mostly because it is uncomfortable to position
Front Squat
WKHEDU6D\ZKDW\RXZLOODERXWWKHOLPLWDWLRQV
Non-locking Leg Press
of muscle shaping on genetics, but I swear
Squat
that people that do a lot of Front Squats just
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Squatters seems to have better teardrops over
WKHLUNQHHVWKXVDYRLGLQJWRSKHDY\WXUQLSVWKLJKV)URQW6TXDWVVKRXOGDOZD\V
EHGRQHIRUORZUHSVVL[DQGXQGHU$Q\KLJKHUWKDQWKDWDQGWKHDELOLW\WR
maintain proper rack position will degrade before quad strength is adequately
WD[HG7KHUHDUHSOHQW\RIOHJH[HUFLVHVWKDWOHQGWKHPVHOYHVZHOOWRKLJKHUUHSV
VR,OHWIURQW6TXDWVIXOOODORWRIP\ORZUHSTXDGVWLPXOXVQHHGV

ST E V E

As far as something to just build raw muscle, nothing beats a non-locking

compound movement like Horizontal Leg Presses or Incline Squats, cutting out
WKHODVWIWKRIWKHPRYHPHQWLQRUGHUWRIDWLJXHHYHU\PXVFOHEHUSRVVLEOH)RU
,QFOLQH6TXDWV\RXQHHGDUDPS7KLVSODFHVPRUHHPSKDVLVRQWKHTXDGV
DQGPDNHVLWLPSRVVLEOHWROHW\RXUVNHOHWDOVWUXFWXUHVXSSRUWWKHZHLJKW
I would be crazy not to include Squats,QP\PLQGWKHUHLVQREHWWHUTXDG
building gameplan than alternating workouts focusing on high rep (12-30ish),
PHGLXPUHSDQGORZUHSVTXDWWLQJLQRUGHUWREXLOGDOODVSHFWVRIWKH
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LEAN GAINS PRINCIPLES ]

28

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Glute-Ham Raise
Dumbbell Leg Curl
Z

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Raise,OLNH*+5VZLWKWKHIRRWHQGRIWKHXQLW
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For hamstring isolation, I like Hammer Seated

Leg Curls (or similar) or Dumbbell Leg Curl
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Dumbbell Leg CurlLWLVDQH[FHSWLRQDOH[HUFLVH,XVHRQHRIWKRVHELJGHFOLQH
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sole of my shoes on the inside plate and the handle of the dumbbell being held
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KDPVWULQJDFWLYDWLRQ,OLNHGRLQJRQHDQGDKDOYHVDIXOOUHSIROORZHGE\DKDOI
UHSLQWKHERWWRPVWUHWFKHGVHJPHQWRIWKHUDQJHRIPRWLRQ
You may think they are all about mandolin music and gypsy curses, but
apparently Romanians appreciate great hamstrings as they invented the
Romanian Deadlift,I\RXDUHQRWIDPLOLDUWKHVHDUHVWLIIOHJJHG'/VZLWKD
EHQGLQWKHNQHHMRLQWVRIWNQHHVDQGDVKRUWHUUDQJHRIPRWLRQ7KHEDU
stays close to the body and the hips move back a bit more in order to maintain
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DQGLWVDJUHDWZDUPXSVLQFHLWGRHVDJUHDWMREDFWLYDWLQJWKHSRVWHULRUFKDLQ

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Leg Curl
Z

For hams, I like to use one contraction movement

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contraction, I use a Leg Curl movement, with
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GRQWUHDOO\IHHODKXJHGLIIHUHQFHEHWZHHQWKRVH

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QRWOLNHDWUXHVWLIIOHJ,SUHIHUWRNHHSDOLWWOHEHQGLQP\NQHHV7KHUHDUHD
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DQDSSUHFLDEOHDPRXQWRIZHLJKW7KH5RPDQLDQ'HDGOLIWLVDJRRGRYHUDOOPDVV
EXLOGHU,WDOVRZRUNV\RXUORZHUEDFNDQGWUDSVDV\RXVWDELOL]HWKHZHLJKW$
stiff-legged Deadlift is a good glute builder (since I personally dont need a ton of
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5HFHQWO\-RKQ0HDGRZVKDVEHHQKDYLQJPHQLVKP\ZRUNRXWZLWK6WLII/HJJHGV
ZLWKGXPEEHOOV%\WKHHQGRIP\OHJZRUNRXWP\ORZHUEDFNLVVKRW,I,ZHUH
to do full-range S-L Deads and lock out at the top, my lower back would just
VHL]HXS,IRFXVRQWKHERWWRPSRUWLRQJHWWLQJDIXOOVWUHWFKDQGRQO\EULQJWKH
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movement in the bottom half, I keep the stress off of my lower back and more on
P\KDPVWULQJV

LEAN GAINS PRINCIPLES ]

29

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Your delts get hit very hard on chest work,

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Lateral Raise
of Military Presses, especially at the beginning of
Rear Dumbbell Raise
a workout since I believe they put the shoulder
Seated Dumbbell Press
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Squats, they are safer when done later so you
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WKDQVKRXOGHUSRVLWLRQWRWHQRFORFNDQGWZRRFORFNSRVLWLRQ,PDNHD
conscious effort before each rep to relax my traps to make them sink into my
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My third exercise would be something for rear deltoids either rear dumbbell
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GRZQJULSIRUUHDUGHOWZRUNERWKZLWKGXPEEHOOVRUDPDFKLQH0DNHVXUH
\RXUHXVLQJ\RXUUHDUGHOWVWRPRYHWKHZHLJKWDQGQRW\RXUWUDSV7KLVLVGRQH
by initiating the movement with your rear delts (and not by shrugging the traps)
and also by keeping a wide arc for the range of motion (dont bend your elbows
WRRPXFK

)RUSUHVVLQJ,QGWKDWDSDUDOOHOJULSLVHDVLHURQ
my shoulder joint and I focus on the mid-range in
Arnold Press (or Log Press)
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Lateral Raise
because once you clean it to a rack position on
Pulldown-to-Face
your upper pecs, it just feels like a much stronger,
VDIHSRVLWLRQWKDQEDUEHOOSUHVVHV8VXDOO\WKRXJK
RQHRIWKHVHLVQRWDYDLODEOHVR,XVHGXPEEHOOVRUDFRPIRUWDEOHPDFKLQH

ST E V E

I do three styles of Lateral Raises: 1) Strict Laterals are done with one arm and
OHDQLQJDZD\IURPDQXSULJKWOLNHWKHVLGHRIDPDFKLQHRUUDFN,DPPHWLFXORXV
LQP\IRUPDQGSDXVHDWWKHWRS3RZHU/DWHUDOVDUHDOVRGRQHRQHDUPHG
ZLWKDVLJQLFDQWO\KHDYLHUZHLJKW,OHDQIRUZDUGDWWKHZDLVWWRUHGXFHIURQW
GHOWDVVLVWDQFHDQGEUDFHP\IUHHKDQGRQWKHEDFNRIDQLQFOLQHEHQFK,DOORZ
some momentum (not degraded body position) and emphasize a slow controlled
QHJDWLYH5K\WKPLF/DWHUDOVDUHGRQHYHU\VWULFWO\DWDTXLFNWHPSRZLWKWZR
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Pulldowns-to-Face are one of a handful of exercises shown to me by Louie
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LQIURQWRIDODWSXOOGRZQPDFKLQHZLWKDWUDGLWLRQDOSXOOGRZQEDUDWWDFKHG3ODFH
RQHOHJXSRQWKHNQHHUHVWUDLQWSDGWRKROG\RXUSRVLWLRQ7DNHDVKRXOGHUZLGWK
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LEAN GAINS PRINCIPLES ]

30

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Incline Barbell Press
Low-Incline Dumbbell Press
Pec Deck

Im not a fan of Flat Bench Pressing because I

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prefer Inclines, but even on these, I dont lower
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7KHORZHU\RXJRLQERWKDWRULQFOLQHWKH
more your shoulder rotates, which puts it into a
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I do Dumbbell Presses but always at an incline, varying from just putting a

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%DUEHOOVVHHPWRMXVWORFN\RXLQSODFHZKLOHGXPEEHOOVKDYHDEHWWHUIHHO
Dumbbells allow you to rotate your hands to more of a neutral position if need
EHDQGDGMXVWWKHVSDFLQJRI\RXUKDQGV$OORIWKLVHTXDOVUHGXFHGFKDQFHVRI
SHFWHDUVRUVKRXOGHULQMXULHV
,OLNH3HF'HFNHDUO\LQWKHZRUNRXWDVDSUHH[KDXVWLRQH[HUFLVH6WDUWLQJZLWK
something like heavy low-rep Inclines may work well for Branch Warren (and I
would never argue his success) but crazy heavy weights like that at the start of
DZRUNRXWLVWDNLQJPRUHRIDJDPEOH3\UDPLGLQJZHLJKWVLVDEHWWHUDSSURDFK
'RLQJDVHWRIIWHHQUHSVWKHQWZHOYHWHQHLJKW7KLVJHWVWKHFKHVWDQG
VKRXOGHUZDUPHGXSEHIRUH\RXZRUNWKHP<RXPD\QHHGOHVVZHLJKWIRU\RXU
KHDY\VHWVEXW\RXDUHVWLOOJHWWLQJVWLPXOXVZLWKRXWDQ\ORVVLQVDIHW\
In my early twenties, I took a California vacation
and had a diet and training program designed by
Incline Flye Press
WRSERG\EXLOGHU5RU\/HLGHOPH\HU5RU\FDPHLQ
Pec Dip
DQH[WUHPHO\FORVHVHFRQGDWWKH1DWLRQDOV
Reverse-grip Smith Press
to Bob Paris (who has been one of his students)
LQWKHPRVWFRPSHWLWLYHDPDWHXUVKRZHYHU2QH
RIWKHH[HUFLVHVKHWDXJKWPHIRUSHFVZDV,QFOLQH)O\H3UHVVHV7KLVH[HUFLVH
FRQVLVWVRIRQHUHSRISUHVVHVDOWHUQDWHGZLWKDUHSRI\HV,IWULFHSVWHQGWRWDNH
over the workload during pressing movements with you, alternating dumbbell
SUHVVLQJZLWKD\HPRYHPHQWFXWVWKHWULFHSVLQYROYHPHQWLQKDOI<RXZLOOXVH
OHVVZHLJKWDWUVWEXWDIWHUDIHZZRUNRXWV\RXZLOOEHXVLQJLPSUHVVLYHZHLJKWV

ST E V E

,OLNHWRQLVKPDQ\RIP\SHFZRUNRXWVZLWK3HF'LSV$IWHUGRLQJHLJKWWRWZHOYH
sets of other chest exercises, I dont need any added weight and just rep out on
WKHVH2QHRIP\HDUO\PHQWRUVWDXJKWPHWRGRWKHVH*LURQGDVW\OHFRQFDYH
back, chin tucked down to chest, elbows wide, hands turned in (thumbs pointing
behind you), and just enough of a bend in the waist so that your feel are under
\RXUIDFH,HPSKDVL]HWKHVWUHWFKDQGRQO\FRPHXSWZRWKLUGVRIWKHZD\WR
ORFNRXW
I have never been a fan of the Smith machine but I have recently been doing
5HYHUVHJULS6PLWK3UHVVHV7KLVZRUNVWKHXSSHUSHFVEHWWHUWKDQDQ\RWKHU
LQFOLQHPRYHPHQW,JRZLWKDORZLQFOLQHDQGDVORZQHJDWLYH7KHRQO\UHDVRQ
I use a Smith machine is for safety reason (I want to keep my teeth when my
WULFHSVJLYHRXW
LEAN GAINS PRINCIPLES ]

31

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like to do a basic row with a palms-up grip,

XVXDOO\%HQW%DUEHOO5RZVRU8QGHUJULS
Under-grip Bent Row
&DEOH5RZV:LWKDOORIP\EDFNH[HUFLVHV,
Lat Flye
emphasize a strong isometric contraction
WZ
(pause at the top and squeeze hard in the
FRQWUDFWHGSRVLWLRQIRUWZRRUWKUHHVHFRQGV
I also like doing an under-grip row on the Hammer Strength machine that Yates
KHOSHGPDNHIDPRXV

ST E V E

After working the lats with heavy compound movements, I like to do Lat Flyes
ZLWKDGGHGEDQGUHVLVWDQFH7KHVHDUHEDVLFDOO\WKHUHYHUVHRIDSHFWRUDO\H
keep a constant bend of 10-15 in the elbows, and arch the back for a paused
FRQWUDFWLRQ,GRWKHPDORQJWKUHHGLIIHUHQWSRVLWLRQVZLWKP\HOERZVKLJK
(more rear delt, trap and upper lats), midway, with the dumbbells in line with the
bottom of my ribcage (general lats, rhomboids and other midback muscles), or
ORZZLWKWKHGXPEEHOOVJRLQJFORVHWRWKHKLSVPRUHODWLVRODWLRQ
0\ZHLUGH[HUFLVHIRUEDFNWKLFNQHVVLV&ORVHJULS5RZIURP3ODWIRUPV,VOLGHVL[
WRWHQWZHQW\YHSRXQGSODWHVRQWRDORDGLQJSLQDWWDFKDSDUDOOHOJULSURZLQJ
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DURXQG,GRQWGRWKLVH[HUFLVHWKDWRIWHQVLQFHWKHVHWXSLVDSDLQEXWLWIHHOV
JUHDWGXHWRWKHGLUHFWOLQHRISXOOZLWKDJUHDWVWUHWFKDQGFRQWUDFWLRQ

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Chest-Supported Row
Z

I like rows with my elbows lifted up and out in

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'XPEEHOO5RZ

I also like to do a variety of Deadlifts for back thickness including full Deadlifts
IURPWKHRRUDQG5DFN'HDGOLIWV7KHVHWKLFNHQXS\RXUHQWLUHSRVWHULRUFKDLQ
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LEAN GAINS PRINCIPLES ]

32

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For width, I actually prefer rows Dumbbell

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Dumbbell Row
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Lat Pulldown
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Meadows over the past year and he has had me doing a lot of rowing movements
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SRFNHW'ULYHEDFNDQGORZ,VXSSRUWP\VHOIZLWKP\QRQZRUNLQJDUP0RVW
SHRSOHZLWKXVHWKHWRSURZRIWKHGXPEEHOOUDFNIRUWKLVEXW,QGWKDWXVLQJWKH
ORZHUURZRIWKHUDFNSXWVPHLQDPRUHEHQWRYHUSRVLWLRQDQGKDVDEHWWHUIHHO
,ZRXOGVWLOOLQFOXGH3XOOGRZQVWKRXJK$ORWRISHRSOHFDQWGR3XOOXSV,FDQWGR
WKHP,PWRRKHDY\LQWKHRIIVHDVRQVR,MXVWXVH3XOOGRZQV,XVHDYDULHW\RI
JULSV6RPHWLPHV,XVHDZLGHJULS6RPHWLPHV,JRZLWKDVKRXOGHUZLGWKJULS,
tend to use an over-grip or a neutral (parallel) grip, never an underhand grip and
,DOZD\VZHDUVWUDSV,IWKDWPDNHVPHDSXVV\WKDWLVQH,KDYHDELJJHUEDFN
WKDQDORWRIRWKHUSHRSOH,PQRWDVWURQJPDQQRWDERG\EXLOGHU7KH\DUHDQ
DVVLVWQRWDFUXWFK

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Front Chin
wide grip (slightly wider than shoulder-width
Lat Pulldown Shrug
but not extreme, since that actually reduces
IXOOFRQWUDFWLRQDQGDOZD\VZHDUVWUDSV,I
you cant get a full set of these on your own, use a band to deload some of
your bodyweight and do your last set without assistance to establish a chin
EHQFKPDUN:KHQ\RXFDQJHWHLJKWUHSVZLWKRXWKHOSVZLWFKWRGRLQJWKHP
ZLWKRXWWKHEDQG*RIRUWKLUW\UHSVLQDVIHZVHWVDVSRVVLEOH:KHQ\RXFDQGR
DOOWKLUW\LQWKUHHVHWVLQFUHDVHWKHWDUJHWWRIRUW\UHSVWRWDO:KHQ,DPGRQH,
hang from the bar and left my shoulder blades stretch out wide (and it also helps
GHFRPSUHVVP\VSLQHDELW

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0\RWKHUVRPHZKDWXQLTXHZLGWKH[HUFLVHLVWKH/DW3XOOGRZQ6KUXJV7KH
shrugging in this exercise consists of pulling back the delts and squeezing your
VKRXOGHUEODGHVWRJHWKHUZLWKRXWEHQGLQJWKHDUPV$JDLQ,XVHVWUDSVDQG
intersperse shrug between full range pulldowns (always pausing for two or three
VHFRQGVDWWKHFRQWUDFWHGSRLQW:KHQ,FDQWGRDQ\PRUHSXOOGRZQV,QLVK
ZLWKDKDQGIXORIODWVKUXJV

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33

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When I want to go really heavy on traps, I use

.QHHOLQJ'XPEEHOO6KUXJVZLWKVWUDSV,VWDUWHG
Kneeling Dumbbell Shrug
doing these when I was suffering from a recurring
^
PXVFOHSXOOQHDUP\WDLOERQH6LWWLQJRQP\
Farmers Walk
haunches protected the area, but I also learned
that is was very handy only having to drop the
ZHLJKWDIHZLQFKHVWRWKHJURXQG<RXFDQHYHQGRUHVWSDXVHVHWVZLWKDWKLUW\
VHFRQGUHVWDOORZLQJ\RXWRWDFNRQWKUHHRUIRXUDGGHGUHSVWRDVHW

ST E V E

:RUNLQJPXVFOHVDWGLIIHUHQWUHSWHPSRVLVDJUHDWZD\WRVWLPXODWHSURJUHVV
/RWVRIOLIWHUVZLOOSHULRGLFDOO\SHUIRUP6SHHG'HDGOLIWV:KHQ,GRWKRVH,PDNH
WKHPLQWR'HDGOLIW6KUXJV([SORGHXS\RXUGHDGOLIWHLWKHUIURPWKHJURXQGRI
from the hang position off of racks) and end with a paused contraction of the
WUDSVDWWKHWRS6RPHWLPHV,ZLOOHYHQULVHXSRQP\WRHVLQP\LPSHUVRQDWLRQRI
DQ2O\PSLFOLIWHU
I go through phases in which I do Farmers Walks at the end of my workout,
PRVWO\MXVWEHFDXVHWKH\DUHDIXQFKDOOHQJH,JRRXWWKHEDFNGRRURIWKHJ\P
DQGJRIRUGLVWDQFHEHKLQGWKHEXLOGLQJ,QGLWIXQQ\ZKHQWKHJ\PDWWHQGDQW
FRPHVRXWWRVHHLIZHDUHVWHDOLQJWKHGXPEEHOOV$OWKRXJK\RXSXPPHO\RXU
grip strength and most of the stabilizing muscles of the body, the Farmers Walk
UHDOO\JLYHV\RXUWUDSH]LXVDNLOOHUZRUNRXW
,GR6KUXJVHYHU\VRRIWHQ$ORWRISHRSOHORDG
XSWKHEDUDQGGRWKHVHTXLFNVSOLWVHFRQGUHSV
Barbell Shrug
,GRQWWKLQNWKDWSURYLGHVPXFKEHQHW,SUHIHU
strict, controlled reps, holding at the top for a
FRXSOHVHFRQGVEHIRUHORZHULQJWKHZHLJKW,I\RXZHUHWRVWRSDJX\VOLQJLQJ
DURXQGSRXQGVRQ%DUEHOOV6KUXJVDQGWROGKLPWRKROGWKHZHLJKWDWWKH
WRSIRUWZRVHFRQGVKHFDQW,EHWKHFDQWHYHQGRRQHUHS'RULDQ<DWHVRQFH
said that if you cant hold a weight in the contracted position, then you didnt
JHWLWWKHUHXVLQJ\RXUPXVFOH<RXJRWLWWKHUHXVLQJPRPHQWXP

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L
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I keep things very direct when hitting lower

EDFN'HDGOLIWVKDQGOHWKHVWUHQJWKQHHGVIRU

this area (as well as hitting hamstrings, lats,
45 Hyperextension
traps and much of the body) and I think this
is a great basic overall mass and strength
EXLOGHU)RUDQLVRODWLRQPRYHPHQW,OLNH
+\SHUH[WHQVLRQVRQWKHEHQFK<RXFDQDGGZHLJKWRU
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with Hypers, I can control the movement better and maintain
the pressure on my lower back on the angled unit more than on
WKHKRUL]RQWDORQH

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About twelve years ago, I did an interview

with Louie Simmons, introducing him to the
Rack Pull
ERG\EXLOGLQJZRUOG:HGLVFXVVHGKLVWUDLQLQJ
Reverse Hyperextension
of Arnold Classic champ Mike Francois and
those conversations had a powerful impact on
P\WUDLQLQJ)URPWKDW,OHDUQHGWKHEHQHWVRI5DFN3XOOVIRURYHUDOOWKLFNQHVV
RIERWKWKHODWVDQGORZHUEDFN,OLNHWKHVHRQWKH&\EH['HDGOLIWDQG5RZ
SODWIRUPEXWDQ\UDFNZLOOGR7KH&\EH[KDVHDVLO\DGMXVWHGFDWFKEDUVWKDW
provide the perfect two-inch height adjustments (plus, since I was training at
the same gym as Francois at the time, I hoped to absorb some of his lumbar
PDJLFE\XVLQJWKHVDPHUDFN,DOWHUQDWHEHWZHHQFRQYHQWLRQDOVWDQFHIRU
a cycle and then sumo-stance the next (with Good Mornings being the third
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My other choice would be Simmons most famous innovation, the Reverse

+\SHUH[WHQVLRQ7KLVVLPSOHPDFKLQHLVDFDUHHUH[WHQGLQJSLHFHRIJHQLXV,
KDGDSDLQIXOUHFXUULQJORZHUEDFNLQMXU\$VWUHQJWKLPEDODQFHZRXOGFDXVHD
muscle pull or nerve impingement near my tailbone about two or three times
a year and it will have me in bed with a heating pad an muscle relaxants for
DFRXSOHRIGD\V2QFH,VWDUWHGXVLQJWKH5HYHUVH+\SHUWKDWQRORQJHUD
FRQFHUQ1RWRQO\GRHVWKHJHQWOHWUDFWLRQUHOLHYHVSLQDOFRPSUHVVLRQEXWWKH
H[HUFLVHKDVLPSURYHGP\SRVWHULRUFKDLQVWUHQJWK,DOWHUQDWHEHWZHHQIHHW
together and feet wide as well lower reps (6-10) for strength and higher reps
IRUUHFRYHU\

LEAN GAINS PRINCIPLES ]

35

B
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1RELFHSVH[HUFLVHGRHVPRUHIRUPHWKDQ,QFOLQH
'XPEEHOO&XUOV7KH\DUHWKHSHUIHFWFRPERRI
Incline Dumbbell Curl
VWUHQJWKDQGIHHO:DUPXSZLWKDFRXSOHRIOLJKW
Barbell Drag Curl
sets, since Incline Curls involve considerable
Standing Dumbbell Curl
VWUHWFK,VHWWKHEHQFKDWVXSLQDWHRQWKH
way up, and then rotate my arms the out to the
sides before lowering slowly with the pinky-side as high as I can comfortable keep
LW6WDUWZLWKOLJKWZHLJKWVEXW\RXZLOOSURJUHVVWRGHFHQWZHLJKWRQWKHVHDQG
WKH\ZLOOPDNH\RXLQFUHGLEO\VRUHGHHSLQWKHPXVFOHEHOO\WKHQH[WGD\

ST E V E

7KHUHLVQREHWWHUELFHSVSXPSH[HUFLVHIRUPRVWWKDQ%DUEHOO'UDJ&XUOV7KHVH
DUHVLPSOH*UDEDVWUDLJKWEDUZLWKDVKRXOGHUZLGWKRUVOLJKWO\ZLGHUJULSDQG
curl the weight up to nipple height while sliding the bar along the front of your
ERG\:LFNHGSXPS
If I dont do Incline Curls, Standing Dumbbell Curls are my meat-and-potatoes
H[HUFLVH,JRIDLUO\KHDY\EXWNHHSWH[WERRNIRUPRQDOOEXWWKHODVWWZRRU
three reps of the set and, even on these, my negatives are slow and painfully
GHOLEHUDWH

There is not much variety in biceps training

EHFDXVHZLWKWKHELFHSVDOOLWUHDOO\GRHVLVFXUO
EZ-Bar Curl
(=%DU&XUOVDUHHDV\RQWKHZULVW,GRQWFDUH
Dumbbell Curl
for straight bar curls as they cause strain in that
Hammer Curl
DUHD,YDU\WKHJULSRQWKHVHVRPHWLPHVXVLQJ
the close (inside bend in the bar) and sometimes
JUDEELQJLWZLWKWKHZLGHUJULS

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Dumbbell Curls are, of course, very comfortable on the wrists and you can
VXSLQDWHDV\RXFXUOWRJHWDVWURQJHUFRQWUDFWLRQ
I like Hammer Curls because they involve the brachialis and brachioradialus to
WKLFNHQXSWKHIRUHDUPDQGXQGHUEHOO\RIWKHELFHSV

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36

T
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Lots of people advocate heavy compound

movements but I like to start my workout
Triceps Pushdown
ZLWK7ULFHSV3XVKGRZQV7KLVLVDFRQWUDFWLRQ
Machine Dips
exercise that warms up the elbows and triceps
Skullcrusher
so I use it before something like a Close-grip
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arm day so it is more important to warm up than someone training triceps after
FKHVW

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VDPHUHDVRQWKDW,SUHIHU3XOOGRZQVRYHU3XOOXSV,FDQWGRWKHP,PKHDY\
DQG,KDYHEHWWHUFRQWUROZLWKDPDFKLQH,FDQSXWWKHWHQVLRQZKHUH,ZDQWLW
UDWKHUWKDQKDYHWREDODQFHP\VHOI,GRQWFDUHIRUWKH+DPPHU6WUHQJWK'LS
0DFKLQH,GRQWOLNHWKHPHFKDQLFVRILWDQGWKHKDQGOHVDUHWRRQDUURZ:H
KDYHD:DWH0DQPDFKLQHZKLFKLVSUHWW\EDVLFEXWKDVDJRRGIHHOWRLW
After Im thoroughly warmed up, I do Skullcrushers with either dumbbells or an
(=FXUOEDU,NHHSP\HOERZVDERXWVKRXOGHUZLGWKQRWZLGHDQGDUHGDQGOHW
the weight go deep at the bottom, to get a good stretch (Ill even let my elbow
IDOODELWEDFNDWWKHERWWRPWRJHWDQHYHQJUHDWHUVWUHWFK2QWKHFRQFHQWULF,
H[WHQGXSDQG%(+,1'P\KHDGQRWGLUHFWO\RYHULWWRNHHSFRQVWDQWWHQVLRQRQ
WKHWULFHSV5HSVYDU\EXWDUHXVXDOO\EHWZHHQHLJKWDQGIWHHQ
,OLHRQWKHRRUWRGR5ROOLQJ'XPEEHOO7ULFHSV
([WHQVLRQV7KHVHDUHSUHWW\PXFKMXVW6NXOO
Rolling DB Triceps Extension
crushers that require a bit of balance (a
Close-grip Machine Press
neuromuscular plus) but, since the elbows are
Overhead Pullover Press
not locked into place, you can begin with a
couple of inches of shoulder rotation to get the
ZHLJKWPRYLQJ,WLVDKHDY\H[HUFLVHWKDWLVHDV\RQWKHMRLQWV

ST E V E

At some gyms in which I have trained, they have had machine bench press units
that I didnt care too much for, but I found that they were GREAT for Close-grip
0DFKLQH3UHVVHV,SODFHDWZRE\IRXURUDFDPEHUHGFDEOHFXUOEDUDFURVVWKH
KDQGOHVDQGLWPDNHVIRUDSHUIHFWWULFHSVH[HUFLVH<RXFDQHYHQWDNHLWWRIDLOXUH
without a spotter (sliding down the pad to get into or out of position) plus you can
SXOODSLQWRGRGURSVHWVZLWKWKHVH
Larry Scotts favorite triceps exercise involved an extension on a low pulley using
DVSHFLDOWZLQSHGHVWDOEHQFK6FRWWFODLPHGLWZDVWKHXOWLPDWHWULFHSVH[HUFLVH
DQGIRFXVHGPXFKRILWVHIIHFWRQWKHORQJKHDGRIWKHWULFHSV,IRXQGDVLPSOH
VXEVWLWXWHWKDWFDQEHGRQHRQWKRVHQHZ1DXWLOXVVHOHFWRUL]HGSXOORYHUPDFKLQHV
By standing behind the machine and bending forward so that my forehead
rested on the top of the pad, you can grab the handle and perform what I call
WKH2YHUKHDG3XOORYHU3UHVV,UHFRPPHQG\RXJLYHLWDVKRW$IWHUVRPHKHDY\
SUHVVHVDQGH[WHQVLRQVLWLVDJUHDWQLVKHU

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2FFDVLRQDOO\IROORZLQJP\ELFHSVWUDLQLQJ,ZLOO
WKURZLQVRPHIRUHDUPZRUN6LQFH'HDGOLIWV
Wrist Curl
Chins, Rows and Rack Pulls work grip strength,
I do a very direct tri-set of Wrist Curls, Reverse
Reverse Wrist Curl
Wrist Curls and either Reverse Curls, Wrist
Gripper
5ROOHUVRUD*ULS0DFKLQH,VHWXSWKHZHLJKWV
in advance so I can cycle through them with
PLQLPDOUHVW)RUWKH:ULVW&XUOVDQG5HYHUVH:ULVW&XUOV,VLWRQWKHEHQFKXVHG
IRUVHDWHGFDEOHURZV,GHDOO\\RXZRXOGZDQW\RXUKLSVORZHUWKDQIRUHDUP
KHLJKWEXW,QGWKLVLVKLJKHQRXJKWRJHWDIXOOUDQJHRIPRWLRQDQGEHDEOHWR
GURSWKHEDUDQGLWLVRQO\DFRXSOHLQFKHVIURPWKHJURXQG,JRGLUHFWO\IURP
:ULVW&XUOVWR5HYHUVH:ULVW&XUOV7KHQDOH[HUFLVH5HYHUVH&XUO:ULVW5ROOHU
RU*ULSSHULVGRQHIRUUHSVWRQLVKWKLQJVRIIDQGWKHQ,KDYHWRVKDNHP\KDQGV
LQRUGHUWRGLVSHUVHWKHODFWLFDFLG+DPPHU6WUHQJWKKDVD6HDWHG*ULS0DFKLQH
which is very good but I felt that if I just take one of my Captains of Crunch
*ULSSHUVLWGRHVMXVWDVJRRGRIDMRE,OLNHWKHORFDOL]HGEXUQWKHFRPHVIURP
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Reverse Curl
Hammer Curl

LEAN GAINS PRINCIPLES ]

Every so often we will do Reverse Curls or

Hammer Curls but I never do any Wrist Curls or
JULSZRUN)RUHDUPVJHWVWLPXODWHGDORWZLWK
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38

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You need a straight-legged exercise like Standing

Calf Raises, Donkey Calf Raises or Calf Press on
Donkey Calf Raise
WKH/HJ3UHVV0DFKLQH,GRQWXVHWKH&DOI3UHVV
Standing Calf Raise
option as much these days because I dont feel
Seated Calf Raise
as if I get as much stretch on that machine, plus
LWWDNHVDORWORQJHUWRORDGWKHPDFKLQH:H
PL[XSUHSUDQJHVDQGWHPSR5HFHQWO\,KDYH
been treating calves like arms, hitting them with a lot of volume and short
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FDOYHVEXWIRU6KHOE\VFDOYHVWKH\DUHGRLQJRND\

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RUIRXUH[HUFLVHVZLWKQRUHVWLQEHWZHHQ5HVWSHULRGVDUHDOZD\VOHVVWKDQ
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VHFRQGVUHVWEHWZHHQHDFKVHW:HDUHDOZD\VPL[LQJLWXS

ST E V E

&DOI6OLGHRU&DOI3UHVVDUHJUHDWFKRLFHV
because Im looking for something in which I can
45 Calf Slide
go very heavy without the spinal compression of
Seated Calf Raise
6WDQGLQJ&DOI5DLVHV7KHQLQHW\GHJUHHDQJOH
DB One-Legged Calf Raise
of the hip (similar to being in a seated position)
also lets you begin with some pre-stretch on
WKHKDPVWULQJVDQGWKHUHIRUHWKHFDOYHV'RQNH\&DOI5DLVHPDFKLQHVRU'&5V
XVLQJWKHKLSEHOWRQWKHROG1DXWLOXV0XOWL3XUSRVHPDFKLQHDUHDOVRVXLWDEOH
RSWLRQV
Seated Calf Raises are still the simplest and most direct method for targeting
WKHVROHXVGHHSHUGLDPRQGVKDSHGPXVFOHRIWKHFDOI+HDY\EXWGHOLEHUDWH
reps on these (I change the tempo from fast to slow but always with a full
range-of-motion) are usually followed by burns (short-range movements) until I
FDQWPRYHWKHZHLJKWDQ\PRUH
,WKLQNWKDW'XPEEHOO2QHOHJJHG&DOI5DLVHVDUHXQGHUHVWLPDWHG<RXPLJKW
assume that these do not allow the heavy poundages compared to all those
plates you can load onto the leg press when working calves but, when worked
one leg at a time, the range-of-motion in the stretched position increases by one
WRWKUHHLQFKHV+HDY\RQHOHJJHGFDOISUHVVHVRQWKHOHJSUHVVPDFKLQHPDNH
PHIHHODVLI,DPJRLQJWRMDFNXSP\VSLQH7KHPRGHUDWHZHLJKWUHTXLUHGIRU
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straps and go for higher reps with a slow pace and emphasized range-of-motion
SDXVLQJIRUDKDUGFRQWUDFWLRQDWWKHWRSDQGDVORZVWUHWFKDWWKHERWWRP

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39

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work) but I just use as much variety as possible,
Weighted Crunch
URWDWLQJH[HUFLVHVDPRQJWKUHHPDMRUIXQFWLRQV
Russian Twist on Stability Ball I try to do something for the abdominal column
Ab Rollout
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either standing crunches with a cable or bands
thrown over the crossbar (of a power rack, chinbar
or cable crossover), kneeling cable crunches or reaching crunches holding a
SRXQGSODWH,I,KDGRQHRIWKRVH$EFRDVWHUVRUWKHRULJLQDO1DXWLOXV&UXQFK
PDFKLQHWKDWPLJKWEHP\FKRLFH

ST E V E

Secondly, I like to do something rotary like Russian Twists with a medicine ball
or Rotary Knee Raises (a knee raise in which you twist upward leading with the
OHIWREOLTXHVDQGWKHQWKHULJKW'HVSLWHZKDW<HVVLVVD\VDERXW5XVVLDQ7ZLVWV
I keep my feet wide to lock my hips into place and nothing seems to hit that area
DVZHOO
Lastly, I do something multi-plane like Rollouts on the Ab Dolly (going back and
IRUWKLQD:IRUPDWLRQRU$E3LNHVRQD75;,IQHLWKHURIWKRVHLVDYDLODEOH,GR
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I didnt used to do any ab work but recently

VWDUWHG/LNHIRUHDUPVDEVDUHZRUNHGDORWDV
Cable Crunch
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Knee Raise
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Woodchop
\RXUORZHUEDFNKHDOWK\,KDYHGHFHQWDEVZLWKRXW
KDYLQJWRWUDLQWKHP6RPHJX\VKDYHVKDOORZ
abs and dont display any separation until they
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DQGKDYHGHFHQWDEVHSDUDWLRQGXHWRWKHLUEORFNLQHVV7KDWLVMXVWWKHUHFWXV
DEGRPLQXV,KDYHQHYHUKDGJUHDWLQWHUFRVWDOVRUREOLTXHV2QVWDJHDZHOO
GHYHORSHGDEGRPLQDOUHJLRQUHDOO\VHWV\RXDSDUW,I\RXGRQWKDYHGHWDLOWKHUH
\RXUFRQGLWLRQLQJZLOOORRNVXESDUUHJDUGOHVVRIERG\IDWSHUFHQWDJHV$VPDOO
waist is important, but also having a very muscular six-pack of abdominals, which
LVVKRZFDVHGLQDORWRIWKHPDQGDWRU\SRVHVLVQRWWREHRYHUORRNHG

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,WUDLQWKHDFRXSOHWLPHVDZHHNZLWKWKUHHRUIRXUVHWVWRIDLOXUH,GR&DEOH
&UXQFKHVZKHUH\RXDUHNQHHOLQJDQGJUDEELQJDURSHFDEOHDWWDFKPHQW,DOVR
do some type of Knee Raise, either and hanging leg raise or one where you
DUHVLWWLQJDWWKHHGJHRIDEHQFK7KDWZD\\RXJHWDQXSSHUDQGDORZHUDE
PRYHPHQW,VRPHWLPHVZLOODOVRGR:RRGFKRSVIURPDKLJKFDEOH,GRDEVDV
a warm-up before my chest workout on Wednesday and my arm workout on
6XQGD\$WHQWRIWHHQPLQXWHDEZRUNRXWJHWVP\ERG\ZDUPDQGWKHQ,JHW
LQWRP\ZRUNRXW

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40

Shelby Starnes is a successful national-level bodybuild-

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the author of Tips and Tricks for Dieting Success, A Sim-
ple Guide to Very Low Carb DietsFRDXWKRUZLWK-XVWLQ
Harris) of The Troponin Nutrition Macronutrient Guide-
book, and co-author of The Fat Loss Diaries (with Marc
%DUWOH\
To order Shelbys books or read his regular article con-
tributions, go to www.elitefts.com<RXFDQDOVRIULHQG
Shelby on Facebook in order to track his day-to-day an-
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him help you! For information on his consultation servic-
es, e-mail Shelby at sstarnesnutrition@gmail.com or visit
his website at www.ShelbyStarnes.com

Steve Colescott has been a writer in the bodybuilding

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Ten years ago, he published the short-lived but heavily-
copied Peak Training Journal, widely-regarded as the best
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He has just recently launched the Iron Subculture pod-
cast, an information-packed examination of the best
training, nutrition and supplementation techniques from
the top experts in the bodybuilding, powerlifting and com-
SHWLWLYHVWURQJPDQZRUOGV0DNHDSRLQWWRFKHFNLWRXW
To contact Steve with questions (or to be a celebrity
judge for your next bikini competition), he can be reached
at stevecolescott@gmail.com7RQGRXWDERXWKLVODWHVW
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at http://ironsubculture.blogspot.com/

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41