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TABLE OF CONTENTS
Introduction……………………………………………………………………………3 Chapter 1…………………………………………………………………………….. 6 Body types Chapter 2……………………………………………………………………………..9 Baseline diets Chapter 3…………………………………………………………………………….16 Program design Chapter 4………………………………………………………………………….....37 Overtraining Chapter 5……………………………………………………………………………40 Sample programs Chapter 6……………………………………………………………………………48 Eating for muscle gains Chapter 7……………………………………………………………………………51 Cardio
Chapter 8……………………………………………………………………………54 Contest dieting Chapter 9……………………………………………………………………………61 Sample diets Chapter 10…………………………………………………………………………..75 Supplements Chapter 11………………………………………………………………………….77 Peaking Chapter 12………………………………………………………………………….81 Q&A Chapter 13…………………………………………………………………………87 Coming off your diet Chapter 14…………………………………………………………………………90 Closing
but not replace it. Before we get into the nuts and bolts of this manual. A coach is a teacher. This manual is designed to help you sift through the information out there. Craig Stevenson. I am a coach. and hopefully research further on your own. Don Ross. from Greek physikos : the form or structure of a person's body: bodily makeup WELCOME Welcome to the Team Sully Coach’s Companion. Alwin Cosgrove. so you can move on and learn more on your own. Your Coach. in most media publications. I have not taken the time to cite all sources because my footnotes would be longer then the manuscript itself. One must remember. Chad Waterbury. I present information to you the student. I must also add that none of this information is mine. and more is coming out every day. or activity) -. A coach is there to guide and assist an athlete. All have contributed in large part to this manual and without their research I would have nothing to write about. Joe Klemczewski. That is my job.often used with out transitive senses : to cause to come to a peak. and some information was never published or proven in any scientific study. I would like to take a moment to explain its purpose. I would like to take a moment to point out some of these sources: Fred Hatfield. as the athlete learns for himself or herself. Once again. The answer is both. Chris Aceto. Weis.INTRODUCTION PEAKED: 'peKt also 'pE-k&d Function: adjectiveto reach a maximum (as of capacity. The example of the above statement is one. As I tell my clients. Dr. Dennis B.“eat carbs” vs. Once the student has the information. Dr John Berardi. point. Charles Poliquin. value. they merely present and explain information to a student. but is presented to you from a wide variety of sources. Peter Ciccone. I intend to present you with solid information that you can use. It would take a lifetime to sift through it all. attempting to dissect all things fitness. or maximum PHYSIQUE: f&-'zEk Function: noun Etymology: French. “don’t eat carbs” are two common statements in the media. There is just too much information out there. from physique physical. Vince Giranda. from Latin physicus of nature. I have found it to be accurate and on point. some good and some down right dangerous. I hope you come away with something that will aid in your pursuit of physical enhancement. thank you. There is also quite a bit of contradictory information . it is up to them to move on and find other sources to learn from. Sully 4 . We live in a golden age where Science is doing research at a record pace. I did not set out to write an end all book on muscle building and fat loss. Ian King and Layne Norton. Christian Thibaudeau. I would highly recommend any of the above names to further enhance your knowledge. Lyle McDonald. only a tidbit or fragment of the information is published and the conclusion may be taken out of context. bodily. Like all teachers. Charles Glass. eat carbs and don’t eat carbs depending on a variety of factors. Although not proven.
WHO AM I?
“I’m Batman!” This will be the most easily skipped part of this manual. It is only intended to help you understand your coach. I never read any material without first understanding who and where it comes from. All excellent coaches and researchers have background information; here is mine. It is not intended to sound self-serving and I do not want to appear as though I am an egotist (however, I am a bodybuilder and ego is a prerequisite for bodybuilding). I have decided to write my own background, although it is common to have someone else write it for you. I am, however, my toughest critic. Besides I know myself better then anyone else. I have been involved in physical culture (the old slang for bodybuilding and weight training) for more than 25 years. It started with a chance encounter with the great Arnold, in 1979, in Columbus Ohio. I was 13 and we met by accident. Arnold provided me with two tickets to the Mr. Olympia. The following day I watched the muscle show and was hooked. I was invited to the after dinner party and had a chance to talk to the champions of the day. I was most impressed with their keen knowledge of diet and training and how much went into their preparations. From that moment on, I began to research every written word on the topic of training, nutrition and eventually supplementation. I went across the country to attend seminars hosted by various bodybuilders. In 1980 I moved to Cape Cod, MA and opened my first gym. OK, it was in my mother’s basement, but at the time it was the most equipped facility in the area. I had sports teams from all the surrounding schools training there and on any given night 20-30 people used my basement gym. I wrote every program, and had a blast as I watched skinny guys grow muscles and fat guys get lean. My information came mostly from magazines, but I also spent a small fortune on phone consultations (popular then before the computer age). I recorded it all; reviewed it and then disseminated to my friends. It was a grand time. In 1983 I graduated high school and had to make a choice, collage or the military. I had always seen myself in the military after school, but now I also wanted to study physiology,
nutrition and kineasiology. I elected to do both; I joined the USMC with the promise that I would be stationed in California after boot camp. California was after all the hub of information on physical culture. After boot camp, and a short deployment to Beirut, I was shipped to the West Coast. I began hanging out in all the big gyms; Gold’s, the new World’s and Vince’s gym in North Hollywood. Every weekend that I had leave, I would be in the corner with my notebook taking it all in. At Gold’s, it was Charles Glass who took me under his wing. Although, I never worked directly with him, he always got a kick out of watching me try to write everything down he was telling to his paying clients (down as fast as Charles spoke). In World’s I met the late Don Ross, who in my opinion was the most knowledgeable person I had ever encountered. I also spent time at Vince’s and came to learn that the man was decades ahead of his time. So much of the information he passed out was criticized back then has now been validated by science. Vince was a character and I still remember our first meeting: “Hi Vince, my name is Sean Sullivan and I am here to train.” His reply, “So what?” took me by surprise, so I thought a complement was in order, “Well sir, you’re the best so I came to learn something from the guru.” In typical Vince fashion he replied, “You want to learn something? You’re fat, now leave me alone!” Vince had a knack of pushing overzealous people away to see how serious they were to learn. He did not want to waste his valuable time. He eventually came around after he saw how serious I was about learning. He was a SOB, but his honesty and quest for information was refreshing to me. As I continued in the Military I began taking college courses and working on my degree. I was able to eventually earn a Bachelor of Arts Degree in Aviation Science, but did take every available course in chemistry, biology, nutrition, etc. I was eventually commissioned as an officer and assigned to fly helicopters. Being an officer gave me more time for research. As I was stationed across the country, and around the globe, more sources and more information then I could handle, became available to me. By now I think you get the point, I am knowledge hungry. I have also spent this time training others. I was the fitness officer in my unit and always found a job outside the base as a personal trainer. I must admit now, I hated being a personal trainer; I am not cut out for the job. This is when I decided I was fit to be a coach (no pun intended). The difference? A personal trainer stands over you and tells you what to do, the client does not have to think, only perform the request. A coach teaches to the point where they become obsolete in time. Being a coach is not lucrative, but is much better suited my personality. I have continued to learn, going to seminars and paying for other coach’s services to increase my basis of knowledge. I have experimented on myself and had great success in power lifting and bodybuilding. My clients have also done well in their endeavors. This is what led me to this manual; to pass some of the knowledge I have learned to others and hopefully cut down on some of the time it takes to achieve an outstanding physique . Now that you know where I come from, let’s start by taking a look at you!
CHAPTER 1: Body typing and associated variables
DO YOU KNOW YOUR BODY TYPE? The first step in finding the program that works best for you; one must understand their body type. There are three basic body types; no one is strictly of one type, but combinations of the three. There are several models to follow to determine what type you are but I prefer Mike Mentzers 7 scale. Read the following descriptions and then assign yourself a number from each category from 1-4, but the numeric total can only be a 7. For example, I consider myself a 3 on the endomorph scale, and 3 on the mesomorph scale leaving only a 1 for the ectomorph scale. This means I need to pay attention to information on endo’s and meso’s but can skip most of the ecto rules. Once again, no one is strictly one type or the other. There is even deviation among types, but the information included below should at least give you a ball park estimate of how to start training and dieting to reach your best .Here are the body types:
Endomorph: Usually puts on muscle easily and retains it for long periods of time, but typically stores larger amounts of body fat. In restricted caloric conditions, they can retain muscle better. The problem for endomorphs is having trouble taking off the last little bit of fat. Endomorphs almost always have sensitivity to carbohydrates, although this does diminish with the addition of more muscle and proper dieting. Mesomorph: Normally maintains a muscular build with little body fat. Generally gains muscle easily, retains muscle well, and has a fast metabolism. Can eat almost anything and still lose fat and gain muscle. It is not uncommon to see a mesomorph diet only four to six weeks in preparation for a competition. It is estimated that pure mesomorphs make up only about 1-2% of the population. Ectomorph: Has smaller muscularity and little body fat. Has trouble filling out and often looks ripped, but with little sweep to the muscle. Has a bony structure and exhibits little muscularity. Ectomorphs are not ideally suited for bodybuilding, but there are a number of highly successful ectomorphs in competition. Ectomorphs may build some muscle density, but they will still appear long and lanky. On the positive side, ectomorphs can take in a large amount of carbohydrates and still have low insulin sensitivity, unless they create sensitivity themselves through a prolonged poor diet.
Training Endomorphs are better suited to short-term high intensity cardio of 15-25 minutes total duration. What was your body like as a child? What body type do your parents most resemble? Most people are combinations of the various body types with one type being more dominant. McDonalds and Pizza Hut are responsible for turning out more endo/meso then Detroit is for turning out SUV’s. For example. 30 minutes of cardio for an endomorph would be more effective in burning fat by splitting the time into two 15 minute sessions or three 10 minute sessions.In order to “accurately” determine your body type. endocrine and thyroid function. you can usually gather a pretty accurate assessment that isn’t so technical by reviewing your personal and family histories. where a low carbohydrate/high protein diet is adhered to for several days and then followed by a moderate carbohydrate/low fat day. Cutting rest intervals to 20-30 seconds will burn a significant amount of body fat. training and cardio programs. While I do not recommend ever going to zero carbs. They may not even use all the glycogen stores from muscles during that time. Training The good news is that Endo/Mesomorphs make good bodybuilders but have a tendency to gain fat easily. testosterone and estrogen. Endo’s are also better off cutting rest intervals in training and doing weight training in an aerobic manner. Endo/Mesomorph Diet Endo/Mesomorphs carry characteristics of endomorph and mesomorph body types. an ectomorph who consistently neglects proper nutrition and training habits can develop endomorphic qualities. Is also possible for a person to change body types over time? Yes! For example. and normal levels of thyroid stimulating hormone. Endomorphs respond well to high amounts of dietary fat. you need to consider determining factors such as bone structure. Endomorphs are usually sensitive to carbohydrates. However. An endomorph can go as long as seven days before depleting glycogen stores and can refill them in just one day. This is one of the most common body types in this modern era. high-rep work. tendon lengths in relation to muscle insertion points. a leg workout could be comprised of heavy high rep squats followed by leg extensions and lunges. (rather than one lasting 30 minutes). There is also a need to include basic movements without neglecting detail and finishing exercises. They respond well to heavy. Different body types respond better to different diets. They need to follow a program geared toward building a harder and leaner physique. It is difficult for an endomorph to over train. and they hold a lot of water and hold on to muscle glycogen stores well. A cycled diet is ideal. For example. 5-6 times per week. Endomorph Diet Diet is the most important factor for endomorphs. An endomorph is better off not attempting to carb load for long periods due to their sensitivity to carbs. Endo/Mesomorphs 8 . so don’t worry about the short rest periods. A few days of zero carbs will usually not hurt an endomorph. the point is that an endomorph can tolerate a much lower carb intake. Endo’s also respond better to multiple short sessions of hard cardio spread throughout the day. Most endo/meso’s would be true meso’s if not for long term poor diet habits. skeletal muscle disposition of fast/slow twitch fibers. They are water-holders and need to monitor their carb intake closely.
Just look at any retired pro athlete. As stated above if a Meso is not careful they can soon become Endo/Mesos or even worse a true Endo. Look at most former high school athletes at the 15-year high school reunion. Almost any diet or training program will work for them. An Ectomorph might not need to deplete carbs very long. Endo/mesomorphs also respond well to variety. and I only know two in natural bodybuilding. Doing longer. slower cardio is best for this type. low rep sets with a minimal number of total sets per workout. Unlike an Endomorph. burning fat through exercise instead of through caloric restriction. Ectomorphs need to resist the urge to increase volume because it increases metabolism and depletes glycogen. to avoid the state of overtraining. who needs to diet harder and do less aerobic exercise. Eight meals a day is not a stretch for an Ectomorph. Meso’s are lucky. Keep to the basics and avoid high reps and supersets. The Ectomorph should reverse the carb up cycle. Each meal should contain lots of protein with a moderate amount of fats. Make sure you take in a majority of healthy carbs in your diet. Mesomorph You may have noticed that I have not yet talked about diet and training for Mesomorphs. an ectomorph’s metabolism is already fast. Starchy carbs are best. If a careful transition to a good diet and workout program is not followed they become fat and endomorphic. For example. using only two days of depletion and up to six days of slow carb loading. but don’t tempt fate. Cardiovascular work is a key to body fat loss. limit sugar and eat high quality sources of protein. nutrients cycle through rapidly. they will appear stringy and flat. You may be able to get away with some junk food and little to no cardio. It is possible to overtrain an endo/mesomorph. Ectomorphs should also eat more frequently. Most would be lucky just to see their toes over their engorged bellies. Food does not stay with an Ectomorph for long. If they do. but lots of greens should also be eaten. hitting muscles from a large number of angles in each workout. For this reason. look soft if too many long duration cardio sessions are performed. Ectomorphs naturally stay harder and they have a tendency to not hold water. They are also rare. An Ectomorph needs lots of carbohydrates to load up on glycogen. That is because I intend to avoid them in this article. Typically. Cardiovascular activity is another aspect of preparation. and utilize a long rest (2-4 minutes) between sets for recovery. They need to get lots of sleep and try to recover completely between training sessions to maintain lean tissue gains. Ectomorph Diet Ectomorphs cannot train or eat like the majority of people. The goal is to burn fat stores. Keep the intensity of each set high. but not as quickly as an ecto/mesomorph type. rather than sacrificing calories. making frequent feedings a must. then totally changing workouts in three to four week increments is very beneficial. Ectomorphs are better off getting lean through cardio. Why? Mesomorphs typically need little help. Endo/mesomorphs can (and often will). but some overlook this good fortune and think they can get away with a lifetime of poor eating. they need to eat calories. not rev up the metabolism. Training Ectomorphs respond to training with heavy. 9 .can overtrain but can get away with doing more heavy sets than their ecto/mesomorph counterparts (to be discussed below). so Mesomorphs probably aren’t reading this. If you’re a 4 on the Meso scale then your nutrition should be of key importance to you.
When taken post training. Normally carbohydrates with higher ratings are poor choices and should be limited to key times of the day. They provide a steadier stream of energy and are preferred energy sources to fuel hard training sessions. Complex carbs digest slower therefore. provides a cleansing effect in the intestine and is necessary for general health. A food with a high GI rating will have a fast and dramatic effect on blood sugar and cause large responses in insulin. This glycemic index is helpful to those attempting to add muscle and lower bodyfat. Carbohydrates are the body’s preferred energy source because they are the easiest to digest and are readily converted to glucose. with the exception of fiber. Fiber is non-digestable. intake of excess simple carbs can and will cause fat gain. Those individuals with higher bodyfat levels will experience higher blood insulin levels in response to eating carbs. I decided to start with nutrition because as Vince Giranda once said “Results are 90% nutrition. All carbs. This will not have as significant of an effect on insulin. I will assume you know the difference of the three and that protein is used as a building block. This effects energy levels. Yes. For that reason I will just expose some of the myths associated with each and what you need to know to fix your diet and nutrition. Carbohydrates with a lower GI rating will be broken down and absorbed at a more controlled manor. and carbohydrates and fats are energy sources. and we will get to its role later in this manual. Simple carbs are readily converted to glucose and normally cause a large spike in Insulin. those seeking to decrease bodyfat should keep an eye on the GI. This is why the Atkins and Zone Type diets are so popular for fat loss. Even if this is the first thing you have ever read on the topic of nutrition (and for most of you I doubt it is) I am sure you already know what a protein. The glycemic index is what is used to describe the rate at which carbohydrates affect blood sugar and insulin levels. Carbohydrates can be classified as simple sugars. However. they have a pronounce muscle building effect. Since high insulin levels inhibit fat breakdown and promote fat storage. are converted to glucose. mental acuity. I personally do not believe in limiting 10 . create less of an insuligenic response. gain muscle or improve your physique without proper nutrition. there are many forms of carbohydrates and many different pathways of digestion. carbohydrate and fat are. however simple carbs do have a purpose in muscle building. Digestion of carbohydrates occurs in the stomach where the carbohydrates are converted to glucose and then the glucose is absorbed in the small intestine. athletic performance and general health. but I can guarantee that you will not lose fat. complex or fiber.” Now that figure may be somewhat high. Insulin itself is misunderstood by most.CHAPTER 2: Basic Nutrition and establishing a baseline NUTRITION 101 Now that you have some idea of what body type you may be let’s get into nutrition basics. such as in the morning when coming off a fasted state or post workout. They are designed to control insulin levels.
boiled kidney. old fash Puffed Wheat Raisin Bran Rice Chex Shredded Wheat 51 45 74 74 83 83 66 55 67 66 54 66 48 67 73 89 67 Snacks chocolate bar corn chips croissant doughnut graham crakers jelly beans Life Savers oatmeal cookie 49 72 67 76 74 80 70 57 Pasta cheese tortellini 50 fettucini linguini macaroni spagh. brown lima. supreme popcorn. boiled kidney. boil corn. boiled soy. 5 min boiled spagh. light micro potato chips pound cake Power bars pretzels saltine crakers shortbread cookies 33 55 56 54 58 83 74 64 black bean soup 64 carrots. boiled navy beans pinto. boiled 44 30 33 cannellini beans 31 garbanzo. 15 min boiled spagh. frozen lima beans. boiled Breads bagel. natural Nutri-grain oatmeal. In other words. I do recommend you keep carbohydrates as high as possible to effect the changes in body composition you’re after. eat as many carbs as you can tolerate and still lose fat and gain muscle. Frnch 95 croissant 67 11 . boiled butter. prot enrich vermicelli Soups/Vegetables beets. plain 72 34 29 52 30 32 38 39 27 16 pizza. Here is a list of common foods and there GI rating. boiled red lentils. Cereals All Bran Bran Buds + psyll Bran Flakes Cheerios Corn Chex Cornflakes Cream of Wheat Frosted Flakes Grapenuts Life muesli. canned lentils. soup 66 green pea. but I think there is an upper limit for each individual. green.carbs to zero grams. cheese & 60 tom Pizza Hut. fresh. canned 64 32 50 46 33 44 28 35 Beans baked black beans. sweet french fries 49 56 75 grean pea. frozen 47 32 baquette.
new. cin blueberry oat & raisin pita pizza. 12 . baked pot. mashed split pea soup w/ham tomato soup yam Milk Products 103 soda 25 46 52 55 43 58 42 58 66 39 15 64 72 Wheat Thins Cereal Grains barley basmati white rice bulgar couscous cornmeal millet Sugars fructose honey maltose table sugar 25 58 48 65 68 71 chocolate milk custard ice cream. boiled 59 pot. van skim milk soy milk tofu frozen dessert 35 43 60 50 32 31 white wheat Drinks apple juice colas Gatorade 40 65 78 48 46 46 115 grapefruit juice 30 36 14 orange juice pineapple juice 22 62 whole milk yogurt. cheese pumpernickel sourdough rye 76 61 peas. high amounts of carbohydrates. As stated earlier. fresh. particularly high GI simple carbs. sweet 93 52 63 70 66 38 54 38 57 56 65 22 Wheat Thins Crackers graham rice cakes rye 44 59 54 57 60 49 54 64 70 68 74 80 68 72 67 pot. insulin can promote muscle gain or fat gain. however. boil 48 pot. Insulin also drives amino acids into the muscle. white. boiled pot. Therefore insulin is very important in the role of muscle building. white. and this is a good thing. plain 64 Weight training does increase muscle sensitivity to insulin. (thus) more muscle can be made. fruit 105 yogurt.Special K Total Fruit apple apricots banana cantalope cherries dates grapefruit grapes kiwi mango orange papaya peach pear pineapple plums prunes raisins watermelon 54 76 Snickers bar strawberry jam vanilla wafers 41 51 77 67 parsnips 97 dark rey hamburger bun muffins apple. red. van ice milk. Insulin drives carbohydrates from the bloodstream into the muscle where it’s stored as muscle glycogen.
A fully glycogen loaded muscle will appear larger and more defined.will be stored as fat inside the fat cell. Essential fatty acids (EFA’s) are essential for hormone regulation and growth. There is however. but cause a rapid and high insulin response. How much insulin does one need? That is difficult to say. It also drives carbohydrates into the muscle to be stored as glycogen. The common belief is that foods with a higher GI. however by eating healthy foods and avoiding large quantities of refined carbs you will be on your way to successful insulin management. Fat is necessary (but must be in moderation). most bodybuilders will break up the diet into 5 or 6 meals. slows the digestion and absorption of the carbs and lowers the GI rating. The body cannot manufacture EFA’s. This glycogen storage is the basis behind the carb loading theory. I do recommend you eat whole food. therefore they are essential for growth and normal body function. There are insulin receptors on both muscle and fat cells and only so much carbohydrate can be stored in the muscle. Finally. where metabolism slows through the course of the day. This also has to do with water and the fact that water will follow the carbs into the muscle. Fiber slows the absorption of carbs and also alters the GI rating. it would make sense to not eat a large amount of fat. It is important that you don’t dismiss a carb just because it has a higher GI rating. too much insulin will convert glycogen to fat and be stored in the fat cells. Diets that contain less then 15% dietary fat have been shown to lower testosterone and actually blunt fat burning. 13 . The next energy nutrient is fat. Any talk of GI must also include a few words on insulin. Insulin is a major anabolic hormone in the body and performs three jobs. By tapering carb intake you will take advantage of the body’s circadian rhythm. As stated the GI establishes the rate at which carbohydrates increase blood sugar levels. are poor choices for the bodybuilder. have a very low GI rating. The rest will be converted to fat and stored for future use in the fat cell. Make breakfast and post training the largest carb meals and taper carb intake throughout the day. By combining foods. Be aware of the GI index. (adding protein and fats with the carbs). they have keen receptor sites on the muscle and thus the pancreas will output less insulin because the muscle uses it better. the fat exception. By making breakfast a large carb meal you will be starting to replace glycogen stores that were depleted through the night. such as fructose. Dietary fat is the most concentrated source of energy yielding nine calories per gram as compared to four calories per gram of both protein and carbohydrates. Insulin metabolism also changes through the day and the body outputs more insulin as the day progresses. good carbs and avoid junk. It drives amino acids into the muscle cell that triggers growth and recovery. This better controls insulin. Bodybuilders who carry quite a bit of muscle. Taking in some simple carbs post workout will offset the catabolism (breakdown) of muscle and shuttle glycogen and amino acids into the muscle for repair. Here are a few words about the glycemic index. There are a few tricks for carbohydrate manipulation. The receptor for insulin on the muscle cell is more sensitive at this time and there is less chance that the glycogen will be converted to fat and stored in the fat cell. The trick is consuming just the right amount of carbs for muscle gain and to prevent fat storage. Some carbs. Finally. making each feeding smaller. but do not become a slave to it. Hopefully you’re also keeping fiber high. From a body fat control standpoint. such as a baked potato or carrots. This is because fructose skips a key enzymatic process and becomes rapidly available in the blood stream causing a rapid insulin response.
Unsaturated fats are liquid at room temperature and come mostly from nuts and vegetables. Linoleic acid is an essential fat.5 grams per pound of bodyweight. has been shown to blunt the fat burning effect. Cold-water fish such as salmon contain omega 3 fatty acids. Saturated fat is bad fat and is associated with several health issues. turkey and protein supplements are all good choices. Amino acids are used in almost every chemical reaction that takes place inside the human body. required for hormone regulation and growth. Borage and flax oil aid in the production of prostaglands in the body. BASELINE DIET How can people know how to get where they’re going. Protein has a Thermogenic Effect of Food (TEF) of 30% compared to 8% for carbohydrates and 2% for fats. As competitors progress in their dieting. the building blocks of life. has different absorption rates. I suggest breaking your daily intake up evenly throughout the day. Prostaglands are messengers that are being released in the body as a result of stress. and ideal source of amino acids after training or fist thing in the morning. fish. Now that you have the basics down lets construct your diet. Slower acting proteins. although there is a thermogenic effect of protein of around 30%. Gamma Linolenic Acid (GLA) another healthy fat. Over the course of 4-6 meals and post training consume 20-50 grams of protein depending on your bodyweight. The trick is to use the right amount of protein at the right times. Increasing protein when dieting is a good strategy. Omega 3’s reduce inflammation and speed repair of damaged tissue creating an anabolic environment. PGE-1 also helps make anabolic hormones such as growth hormone and thyroid. how will they 14 . Excess protein can be stored as fat. Fish oils also increase the sensitivity of the muscle receptor site for insulin and have been shown to illicit positive body comp changes. making it harder to shuttle glycogen and amino acids into the cell for growth. The amount of protein necessary for muscle building is a debated topic. I call the first step in the process coming up with the baseline diet. Proteins are comprised of amino acids. even when calories are reduced. the first thing I did was to plot my exact location on a map. too much of any macronutrient will be stored as excess energy (fat). eggs. is found in nuts. Protein. chicken. saturated and unsaturated. such as whey protein. Mixed protein sources are best through the day. such as casein or beef. like carbohydrate. As you can see there are many fats necessary for muscle growth and fat metabolism. Saturated fat can also lower the receptor cite affinity on muscle cells. but even then. Use a variety of lean proteins such as lean red meat. PGE-1 enhances blood flow to training muscles and supports immune system function. but I think 1 gram per pound of bodyweight is a good starting point. Start with 1 gram per pound of bodyweight as a guide. This makes some fast acting proteins. Saturated fats are defined as those fats that are solid at room temperature and are derived primarily from animal sources. Excessively high protein intake. are absorbed more slowly and better suited for later feedings or before bed. if they don’t know where to start? When I was an aviator in the Army and given the task of planning a mission. Thermogenic effect of food is the release of heat (energy) associated with digestion.There are two types of fat. There are good and bad prostaglandin’s but GLA promotes release of good prostaglands called PGE-1. 2 grams or more of bodyweight. cottage cheese. I see no reason to go above 1.
After a few days you calm down and say you’re just happy where you are. but 13 is right in the middle. Feeling bad.determine whether they need to increase or decrease calories? Whether to increase or decrease the amount of cardio? What is needed in order to arrive at their target body fat composition for competition day or a photo shoot? A baseline diet establishes a starting point for contest dieting. and perhaps even store some more just in case. Let’s look at the above example using the same three-day caloric average. Why do you need a baseline? Have you ever heard someone who has started a diet tell you that they are not losing weight? Has this happened at the start of your diets in the past? The reason is simple. This is our theoretical three-day average. No matter what the goal. Why? In this case the body knows it will eventually get a large number of calories in order to make up any deficit. 15 . or the basic diet for maximizing muscle building and body composition changes. If we take the three day average calorie intake of. so why should your body tap into the precious fat stores? High. This reference point can then be used in the “off season” to add lean tissue with the absence of fat or peak for that family gathering. This is why a two to four week baseline is essential before you even think about losing fat. Why adjust to a mere week of low calories? In fact. the baseline diet is the first step. high school reunion or bodybuilding/figure contest. your body will begin to adjust its metabolic rate to that amount. 3000 Tuesday and 4000 Wednesday. You should also use this time to replace empty calories with wholesome foods. Your body is still in fat storage mode because it knows from its conditioning that it will next go through a period of severe underfeeding. After a few days or a week your willpower is gone and “BANG!” you pig out again. followed by gorging on everything in site. to allow the body to stabilize at a reference point. For some people you may have to stay on a baseline for up to three months before fat loss can be initiated. why change at all? Your body will just hold on to that fat. You may eat 2000 calories Monday. A baseline is determined by “cleaning up” the diet. your body will know at once a deficit has occurred and begin to tap into those fat stores to cover the deficit in energy. When your body adjusts. A ream of Fig Newtons is a small snack. For our other helpless victims of the diet roller coaster. After 3-4 weeks at 3000 calories per day and you decrease your calories to 2300. You eat normally for a few days. Take that number and divide by 3 and you get 3000 calories. When you eat roughly the same amount of food for several days. I recommend starting with a number between 12-15 and multiplying that times their bodyweight. and too low methods of eating are all too common today. you then cut way back and do more cardio then an Olympic marathon runner. This will be your baseline caloric target. Taking in a consistent amount of calories. to allow your muscularity to show. too high. but this time your metabolism does not change. but you can’t go too low so that you start to lose. “BANG!” you binge eat for a day or two. I would recommend starting with the higher range for males and the lower range for females. people do not normally eat the same number of calories each day. low. The point is to not start so high that you gain weight. 2000 calories + 3000 calories + 4000 calories = 9000 calories. from which comparisons can be made. that gallon of double brownie fudge ice cream is a pre dinner snack and the Domino’s delivery guy is on a first name basis with you. If you start your diet at 2200 your body will see no reason to tap into the fat stores because it has been conditioned NOT to release fat. I will go on the assumption that most of you are seeking to lean out or peak.
160 grams of protein. This causes the release of a powerful anabolic hormone called insulin.5 grams per pound of lean body mass. endomorph and mesomorph). There is a 16 . Take the number of grams of protein. In this case our 200 pound 20% fat male will baseline on 3000 calories.5 to determine his protein needs. and you need to make sure your taking in enough to meet your energy demands. quality sources of protein. energy and repair. as should the amount of protein (1. however. This will give us 2360 calories per day of carbs and fats. go to step two. yams. eggs. in this example 160 @ 1. If you’re not sure then I suggest taking 65% of the remaining calories as carbohydrates and the remaining 45% as fats. or the number of calories per gram of protein. poor choices in their intake and poor timing can. The next anabolic role of insulin is driving amino acids into the muscles so that can be repaired after training. and multiply by 4. chicken. It would be normal for an extremely obese person to lose 13 calories per pound of bodyweight at first. we want to keep the same amount of calories and replace empty calories like soda and snack cakes with energy and muscle building foods like oats. The body would then regulate and from there a baseline could be established.0 gram per pound of lean mass. let’s say it’s also 3000. but most would likely be fluids. Fruits and vegetables are a must and make sure you take in some nuts or other essential fats. cottage cheese and other lean proteins. a 200 pound man at 20% body fat would have 160 pounds of lean mass so he would use 160 x 1.5 grams).75 and then divide that number by 4 (four calories per gram of carbohydrate) and then divide 2360 by . Carbohydrates do not make you fat. Once you have the number. Starting with protein you should strive for 1 to 1. You will need to take a body composition test to determine this. Remember to choose only lean. Now deduct the 640 calories in protein daily from the 3000 total calories eaten per day. In our example the baseline calories are 3000 per day.0 or 1. For example. Lean body mass is defined as what your body weighs minus your fat stores.0 grams or 1. You need to take in protein at every meal. When carbohydrates are taken in they enter the blood stream as sugar. Simply divide the remaining total of 2360 by . a source of complex carbohydrates. and 440 grams of carbs and 60 grams of fat. it shuttles the carbohydrate (sugar) from the bloodstream into the muscle where it is stored as glycogen until needed by the body. Tailor your macronutrients to your individual body.25 and divide that number by 9 (the number of calories per gram of fat) and this will give you your daily macronutrient profile. But for the baseline attempt to eat about the same percentage of fats and carbohydrates as you normally would.The perfect number is the one that causes you to maintain your weight through the baseline. Meals should be typically pieced together using a source of lean protein. Insulin has two anabolic functions. That number is 640. First. whole grains. You must consume carbohydrates on the baseline to aid in recovery. Carbohydrates are the primary fuel source during weight training. and some vegetables (for fiber and vitamins/minerals) with the remaining calories coming from fats to total the desired number of calories and macronutrient ratios. From here determine how many grams of carbohydrates and fats are needed to round out our diet. For all of our meals. The number of fat and carbohydrate calories is individual and should be based on body type (ectomorph. I also recommend consuming a post workout shake that includes whey protein after each weight training session. Once you know your fat percentage deduct that number from your bodyweight. If you take in too few carbohydrates then the amino acids from your higher protein intake will not be able to efficiently repair your muscles and you will have less energy to weight train. so I prefer to split my daily total into the number of meals I take in. At 160 grams and 6 meals this bodybuilder would try to take in 25-30 grams per meal.
such as salmon. sweet potato.down side. and make sure I have a proper amount of carbohydrates at the pre and post training meals. When you wake after 8-10 hours with no food your glycogen stores are low and carbohydrates eaten at this time are less likely to be stored as fat. Eat protein with each meal and choose your carbs carefully. How many grams per day is an individual thing. First. but the need can also be met with fruit. We know we need to eat carbohydrates to optimize our muscle building and energy systems. I cannot emphasis this enough. white bread and processed foods) will cause extremely high and unbalanced waves of insulin that will shuttle all that sugar into the fat cell where it will be stored as future long term energy deposits (this is all a fat cell really is) and it will also cause nonlinear energy waves. this actually causes a beneficial insulin spike) and a slow and balance insulin release will prevent energy and fat storing spikes. eat smaller frequent meals throughout the day. however. There are two types of fats. but I always advise athletes I work with to take in as many grams as they can tolerate without getting fat. juice or even better Gatorade. The same receptor sites located on the muscle cell are also located on the fat cell. Now that the baseline is established you should begin to record all your meals. Taper the remaining carbs in the rest of the meals by increasing the amounts in the early meals with less in the final meal of the day. Essential fatty acids are exactly that. Other essential fats can be found in cold-water fish such as salmon and contain omega 3 fatty acids. The best option is one of the powdered recovery drinks that are on the market. They can increase insulin sensitivity of the muscle receptor and have been linked to favorable body composition changes. beans and lots of fibrous carbs like broccoli. Again choose whole sources such as oats. Be sure to eat 5-6 times per day and make sure with each meal you’re eating a good lean protein source. Excess carbohydrates can and will make you fatter and this is the reason the old high carb diets of the early 80’s failed. muscle building and fat loss. The last piece of the nutrition puzzle is fats. whole grains. Do this by taking in the majority of your carbs at three distinctive times (meals) per day. saturated and unsaturated sources. or neutral fats. Saturated fats provide no health benefits and are linked to many health related ailments. Too high a carbohydrate intake. Unsaturated fats contain many essential fatty acids such as Linoleic acid. or consuming too many simple carbohydrates (cookies. By eating protein with each meal you slow the insulin release (exception is the whey protein with simple carbs post training. The final rule is actually two rules in one. I also recommend supplemental fats such as flax oil or borage oil and round out the intake with monosaturated. I always shoot for five to six meals. Next. taper your carb intake to meet your energy cycle and recovery demands. The next whole food meal post training should also contain a good dose of carbs. The next meal would be the pre training meal 2-3 hours before your workout. Avoiding fats of the unsaturated variety would be a foolish as avoiding protein in the diet. green beans and salads. The recording will make it easy to track your progress and make changes. and this is the only meal where I suggest simple carbohydrates be consumed. like olive oil. This is also known as the sugar crash. Essential fats are required for hormone regulation. It will also provide you with the habit of writing and tracking it all so when the contest diet starts you’re already in tune with your body. The final meal would be the post workout meal. but keep these as complex as possible. The first essential carb meal is breakfast. brown rice. however. cauliflower. use a training and diet log through your contest journey. we do not want to get fat along the way so we need to follow some simple rules. essential to health. Make sure that large portions of your fat calories come from unsatured fats by taking in whole nuts such as walnuts and almonds and a good amount of fatty fish. candy. This will provide valuable feedback and serve as a source of documentation for future 17 .
Turkey breast (boneless skinless). eat the proper foods. Oat meal. Fats • • • • • • • Fish oils Primrose oil Borage oil Olive oil Nuts (however. Here is a list of common bodybuilding foods. oat bran. Milk or whey protein powders Best carb choices: • • • • • • • • Sweet potatoes. Lean beef. Eggs (especially the whites). Remember.contest diets. establish a baseline. Cottage cheese. Proteins: • • • • • • • • • Tuna or most any fish. most people have at least a minor allergy to peanuts) Egg yolks Fatty Fish (salmon and sword are excellent) 18 . cheerios). Low fat or no fat cheese. Chicken breast (boneless skinless). oat bran cereal (i. Low fat pork. train hard and keep track of everything and you will easily attain your goal.e. Bran cereal Brown rice Whole grain breads or wraps Beans Fruits (choose lower GI types) Vegetables.
let’s see what we want our training to do for us. We all have our before photo’s! 19 . it’s now time to head to the gym and add some muscle. But how do you start building quality muscle? How many sets and reps should you do? How many days per week? First.With the baseline diet down.
How much of that release can actually be used by the body for muscle increase and fat loss is debatable. Fred Hatfield was one of the first to write about this topic. all of them actually. It again depends on many variables. How much you change is another topic of debate. Why? As athletes we seem to take up the charge of the latest sensation with no regard to the thought process that went into the program. How much and how often is up to you. number of days training etc.. and others once a month. but just like diet. First.. The giant sets will however trigger a greater GH (growth hormone) release then the squat workout. The program may still work.. and every new champ brings a change to the way millions of us train. cycle workouts based on specific hormonal secretions. Some such as Ian King feel the program must change from the ground up. Research has concluded that testosterone is secreted in large amounts from heavy lower rep loads and shorter duration workouts.ast-ss-com for info on Max-OT) then you only change order of exercises or the day you train a specific body part. In Yates's day it was blood and guts intensity and now we shot back to the volume theory with Coleman. is as varied as diet. After approximately 21 days your body will acclimate to the stimuli and gains will be diminished. Why? Because they all found what worked best for them. One way to do this is by alternating specific workouts over a 2 to 3 week cycle. There is one constant I have found. I am not sure the 21-day window fits all. When Arnold was King we all did 2-hour workouts with 30 sets a body part. Some of my clients change workouts weekly or even daily. Who is right? Well. A typical 45 min heavy squat workout will raise test levels far greater then a giant set back workout with lesser loads performed for 90 min. Empirical evidence suggests there is merit to hormonal secretions and training. If you fall in line with the Max-OT theory (see www. Everyone has the best program. speed of the rep. There are scores of studies confirming certain types of training produce significant release of certain hormones. This is due to the adaptogenic response. Haney became King and moderate volume and high reps were in vogue. An example is testosterone. His research led him to what is know as the 21 day window. The point is the body does need change to have progressive results. number of sets. but each cycle completed will produce fewer results. Then came Mentzer and we all went to the 3-day per week one set phase. all training programs will work. reps. but that may not be what is best for YOU! I cannot provide you with a best program. but I do have methods to determine program effectiveness. For example do heavy low rep work 20 . but I do find that in 3-6 weeks I have fully adapted to a program and need to change things around.CHAPTER 3: Training and program design TRAINING AND MUSCLE GROWTH Training. or in this case weight training specifically. Training needs to provide two functions. The older your training age (number of years training) the more often and more dramatic the change needs to be. Another aspect of training is hormonal manipulation. This becomes another variable in training. fiber stimuli and hormonal secretion. and all programs will stop working. I can provide you with some variables to add and get you on your way.
HST by Brian Haycock. I have thought about a DVD. such as diver rows. I can recommend several good options. I can describe a bench press. I have found that most information is not unique to the coach or trainer. www.over a 3 day split week #1.TheOCBwebsite. I find myself going back to this site often. www. I also have the full Charles Poloquin and Ian King series. spider curls and many more. Finally. but you would have to set up a personal visit to get the form down. cobra pull downs. The last two deals mostly with diet. Vince was way ahead of his time and he knew every way to isolate any muscle in the body.joesrevolution.vincegiranda. I do not go in depth on performance because there are just too many nuances in their proper performance to ever pass on proper performance through the written word. Specific ideas and design I use are not necessarily a product of my own. There are many articles on exercise form and exercises you have never done. I am available to go over this information on the phone.com and you can sign up for the program for free. there is a DVD available on www. www. I refer to many exercises you may not know in my programs. There are some cutting edge or new program designs out there and I will provide you with a list of the best to review and research for your needs: The Max-OT training system is a valid and useful program. but there are excellent training articles as well. Both are highly respected authorities and use valid scientific points to back there theories.com. Even with photos the tiny tweaks used to make the exercise more efficient would be lost in translation. I have come up with many program designs that I base on my clients’ goals. These programs are then tweaked. Here is a good tip. body type and whether they are in a negative calorie diet (pre-contest mode). I highly recommend these as a resource.bodybuildingworld. Week #2 could be a 5 day split using giant sets for 12 reps to get a pump effect and GH release. training age.com. Even simple bench press and curling exercises are butchered regularly. Week #3 could be a moderate volume week with negative reps to increase IGF-1 release (another hormone) The point is to put some logic in your training and base the program on your goals. taking in variables such as chronological age. Not just by the novice bodybuilder. but not a low incline neck press.com (T-nation) and they have several excellent programs you can pull up in their archives.com is an excellent resource to find new and inventive ways to train. As for books and authors I found Fred Hatfield’s books to be excellent.astss. Never blindly follow the latest superstar arm workout! A WORD ON EXERCISE FORM AND SELECTION You will notice that I have omitted any description of exercises. I must also mention that I rarely see anyone perform even the most basic exercises properly. Plan your programs using your own body's needs and punch in your specific variables.t-mag.bodybuilding.bodybuilding. Explore other training systems and keep what works. and the EDT series. First.com that is excellent. but by grizzled vets too. Use the search engine and check out Pendulum bodybuilding by Christian Thumbed.com. basic or otherwise.com and they have a database of exercises on web cam that you can watch and review. It is available at www. Another excellent source is T-mag. Another is www. Yes.com and www. To begin making gains you need to understand what your objectives are and use some rational in your training. if you do not FEEL the exercise working the intended muscles there is something wrong with your form! Never add loads to an 21 . Other good sources of training information are www. but that is far down the road.
but no matter how good my form is or what body position I use. If a 140 pound 80 year old male can budge 7. However. Find a variety of exercises that work for you and alternate though them with all your routines. but all will stop working at some point. that’s it. if it’s not there is either something wrong with your form. Now all the old school hard-core gym experts tell you cables suck. Say you read about a new cable back exercise in the latest muscle magazine. Experiment with new exercises and always attempt to make adaptations to your exercises that cause the working muscle to be stressed more. If any time during your sets you can’t feel the pump in the target area. find the ones that work for you and stick with them. Frequent change in workout stimulus has been proven to make longer lasting gains and maximize results. Manipulating hormones artificially and training to enhance the effects of those hormones creates a powerful synergy. Don’t get hamstrung in doing only squats for legs because everyone says squat. but my back has improved dramatically once I dropped rowing in favor of cable work. we as natural bodybuilders refuse to compromise and cross those boundaries. Yes. or that exercise may not be the right one for you. no stimulation and no growth because of poor loading… blah. and that exercise only. but does that condemn us to being small? NO! For every bodybuilding drug there is a corresponding hormone that is naturally produced by the body. and can be manipulated by your training.000 pounds. Here is an example. No pump. Not every exercise is for every body. but don’t exclude one for the other. blah. In other words learn how to make it harder. Most programs work. BASIC TRAINING PROGRAM DESIGN Everyone has a theory on reps sets and workout parameters. Now for a final word on exercise selection. My response now is “Come beat me in a back double biceps pose”.exercise until you can do 3 sets of 12 reps and feel a great pump and burn in the target area. The weight is budged by mechanical means. Not every exercise works for every physique. leverage factors and fiber type dominance all play into exercise selection. blah. I have not done any rowing in 15 years. Things like fiber recruitment patterns. No back stimulus at all. When you wake up the next day the target area should be quite sore. lower the load. And do not give me the “It’s a core exercise so I need to move a greater load” BS. no way you’re doing the exercise properly. here is what I recommend. Finding a way to increase the secretion of your natural 22 . Form + Load = Muscle Gains. meaning is puts his body in a proper point of leverage and moves the weight a few millimeters. for 12 sets of 10-15 reps with a moderate load. the squat should be better for you then the leg extension. bent over rows do nothing for me. muscle insertion points. Sri is all of 140 pounds. The next back workout you do that exercise. There are a few photos and a brief description. no burn. Don’t shy away from leg extensions if you get an incredible pump and burn.000 pounds through leverage then a 200-pound man can move 500 pounds in what appears to be a squat without ever firing a neuron in his quads. I love back work. Do not cheat a large load up and down. Any IFBB pro is proof positive of that. working nothing. Keep your rep speed at 3 seconds for both the positive and negative and keep the rest between sets to 40 seconds or less. This is where the theory of micro cycles comes in. if it feels good then use it. and I usually wake up with a sore lumbar and pain in my front deltoids. After all the most effective way to build muscle is to combine anabolic hormones and training. that is hogwash! There is an 80-year-old man named Sri Chinmoy who can do a one arm presses with almost 7. If there is a secret to weight training. There is one area that most programs fall short and that is hormonal manipulation. As for new exercises. I get wonderfully sore from various forms of dumbbell rows with cables. However.
First. This type of training causes extreme soreness and muscle trauma and again needs to be done infrequently.Ironmass. These are not my ideas. Rep speed should be constant with an explosive acceleration. and most of this is common knowledge to most of you.hormones is the second biggest factor in your program selection. let’s look at testosterone boosting and training. I am just here to link it all together. the holy grail of muscle building hormones. All high intensity training will increase your testosterone level to some degree. Sets need to be limited to 2-5 Negative only sets of 6-10 reps. Before we get into the nuts and bolts of the training design lets look at various forms of training. slow negative and a single-joint movement for the 23 . Interested? Read on. 3) To regulate corresponding muscle receptors and get the most out of those anabolic effects. is triggered through specific training. We know through endless research that testosterone.com. All other movements in this training session should be heavy with a maximum stretch at the bottom and peak contraction at the top. specifically heavy partial squats. Between all sets stretch. A “smart” training program will fulfill three necessities: 1) To provide enough stress to the muscle fibers to trigger repair and growth. two powerful autocrine/paracrine anabolic hormones. after all I am just a cop with a degree in aviation science so what do I know? I know enough to look at the science behind the training theories and what corresponds to specific muscle building hormones and anabolic states. That is a 10-15 second Negative with a 3-5 second pause between the reps. you can maximize the effects. Through careful manipulation of training stress you can convince your body to release each hormone at specific times. There is a forum topic devoted to his idea on www. Through careful manipulation of training variables you can increase various growth producing hormones and the corresponding receptors in your muscles that mediate their anabolic effects. Anything longer and testosterone levels will plummet rapidly! Testosterone boosting has long-lasting effects but the effects are compromised when too many workouts of this type are strung together too often. Again this training needs to be infrequent with 24-30 days between negative only workouts for the same body parts. However. 2) To increase the levels of various anabolic hormones. Hold the top and bottom positions for 2-4 seconds. their affect on hormonal manipulation and the effect on the muscle receptor sites. If you combine a heavy compound exercise with an explosive positive. If squats are out of the question then leg press or rack dead lifts can also fit the requirement. as long as the sessions are kept short. I did not develop anything. and if you’re not familiar with Dante’s stretch protocols then I would research it. but by manipulating this type of workout infrequently. less than 45 minutes is best. It will not be as potent as the testosterone boosting squat workout. This is not a 1/4 squat but to parallel or just short with maximum poundage. but it will enable you to extend the effects of the workout as you focus on manipulating other hormones. and yes ladies this means you too! Negative only training has been shown to force the muscle to secrete insulin like growth factor 1 and fibroblast growth factor. say every six to eight days. This is why the old 20 rep squat programs have short lasting results. That training consists of heavy movements. and increase receptor sites on the muscle itself. The workout also needs to be short. squats are the king of testosterone boosting workouts. Forced reps are great to increase the intensity of the exercise as well. Another training fact is growth hormone manipulation training.
An example would be two to three weeks of testosterone boosting workouts followed by a week or two of GH training using supersets and perhaps some high reps. Now that we discussed the ways various types of training affect the endocrine system. Only the combination of more GH secretion (the compound exercise) and increasing the GH receptors on the muscle (quick burns) will induce muscle growth. Reduce the range of motion as the muscle fatigues to optimize the burn. By training to deplete glycogen in the muscle and bringing in as much blood as possible. Let’s see how we would set up such a program for ourselves. 24 . One way would be to use the system of linear periodization where you alternate several weeks of training into blocks that affect the various hormonal pathways. They are designed to do just this.same muscle a pronounced GH releasing effects occurs. Although difficult to follow. The second exercise needs to be lighter and you should go for the burn. An hour or two after training take in another high carb meal. but this workout is designed to minimize it. cables and machines. This workout would be the opposite of the Negative only workouts. This superset will boost GH secretion and increase GH receptors on the trained muscle. Why do we only do this precontest? Would it not be best to throw in a few of this type of workouts a week and harness the growth and recovery potential of insulin? Use a typical carb depletion workout of high rep. The reduced fiber trauma will decrease cortisol production and receptors as the training induces fiber growth. Train strictly and keep the muscle under tension for as long as possible. Avoid bouncing and too many sets. Movements need to be done with a 4-6 second positive. IGF 1 and GH in the muscle. Muscle tension will rapidly increase the number of androgen receptors on the trained muscle and negate the effect of the cortisol receptors. and short rest fast tempo workouts. leg extensions and hack squats for the quads. The Negative workout will maximize trauma. I hope to align what we have learned into a rotational training system that can maximize both fiber trauma and endocrine function using a combination of both methods. Insulin depletion workouts followed by a high carb post training drink can maximize the insulin effect of muscle building. and reduce the range to increase the pump and force more blood into the muscle. and a 2-second pause at the top and bottom and a 1-2 second Negative. Heavy low rep training increases the production of testosterone and adds a base of power. Heavy training employs the first tenet of muscle growth. Insulin will shuttle carbs into one of two places. This would be a nonlinear undulating periodization program. Use non traumatic movements. Use movements that have the greatest range of motion and peak contractions such as. as long workouts this will burden recovery and release cortisol. You want to accentuate the positive part of the movement and negate the negative effect. Still another way would be to use undulating periodization using different types of workouts interspaced through the weekly or monthly cycle. By increasing muscle tension. I think it’s the best at covering all the bases. and get a maximum contraction at the top of each rep. and decreasing fiber trauma you can harness the power of the secreted testosterone. First let’s review the base elements. then follow the session with a high GI carb drink you can better train the muscle to store carbs in the muscle and maximize the anabolic effects of insulin. how we can use this to our advantage in the quest for more lean tissue. Think about your carb depletion workouts pre-contest. A superset of bench press done heavy with a 5-6 second Negative for 6-10 reps combined with cable crossovers done for 15-25 controlled reps and 4-5 partials or burns at the end would be an ideal chest combination. and then maximize the volume with carbs and shuttle the nutrients into the muscle cell. Follow the workout with a high-carb food or even better a high GI post workout shake. Use static holds at the end of each set to really increase the tension on the working set. fat cells and muscle cells.
After a rest day I split the body into four workouts and again go 2-1-2-1. superset type workouts followed by a high carb liquid meal. tension workouts with slow positives. I pick one exercise per body part and after a warm-up go for 3-4 sets of 4-5 reps one set of 2 and a back off set of 20. Once you can get more then 70 reps without a pause add 5% to the load. By aiming for 100 reps you are sure to activate this process without becoming too bored. is the high rep set. I train two on one off and begin the cycle with my heavy low rep work. Now here is how my program outline looks. Note: I have omitted the rest days but as stated above I work no more then 2 on 1 off. chest and delts (no direct arm work on heavy days) Day #3: Negative Quads and calves with 100-rep chest and triceps Day #4: Slow positive/tension hamstrings and delts work with 100-rep back and biceps 25 . it forces more blood into the muscle and speeds the healing process and it forces the mitochondria to use fat as fuel. I then pick up the rotation for the 4th workout. I split the body in half doing lower body day one and upper body day two. Let’s now put it all together. Confused? Here is how it looks on paper. although capable of hypertrophy. Rep speed also changes function by increasing release of hormones and increasing receptor affinity. and other variables. Day #1: Heavy quads. rest 10-15 seconds and crank out more reps and continue this pattern until you reach 100 reps. static holds and step bombs for high reps. I will rotate the following three workouts: negative sets with slow negative/high rep supersets. and the high rep set can be just as brutal as any other form of training if done properly. After a rest day it’s the two heavy days and back to the 2-1-2-1 split picking up where I left off. The type I muscle fiber contain a substance called lipoprotein lipase. This program can be split into a number of different patterns and you must make you own adjustments based on training age. By high reps I mean 100. This means the type I fibers can be trained to burn fat as fuel even if they are not capable of the same hypertrophy as the type II. I will not cover number of sets specific to my workouts but I will normally perform between 4-10 sets per body part. and its best to use an isolation exercise like leg extensions as apposed to a compound exercise like a squat. The type II fibers. High rep. do not. Now here is the tricky part. Try to reach 50 reps before the burn is so great you need to pause. increases insulin affinity to the muscle cell as apposed to the fat cell. Workouts done with a slow positive increase androgen receptors and lessen the effect of cortisol. One rep pattern not covered. hams & calves Day #2: Heavy back. Yes that is 100 reps of an isolation exercise. that is a critical part of this workout.progressive overload. that of a 41 year old male with 26 years of training. The best way to maximize this action is through high reps. number of sets or frequency of training. Movements done with a slow negative followed by an isolation exercise for a high rep burn increases growth hormone and negative only reps increase IGF-I/FGF. By continually adding weight to your basic power exercises you become stronger and increase testosterone production. First the 100 rep set is limited to a recovering body part. This is done for two reasons. Next pick a weight you can get around 30 reps with before you need to summon willpower to go on. I do forced reps or rest pauses as necessary to pump up the intensity. I use three different styles of training over the remaining split with the 100 rep sets thrown in. I will not recommend specific exercises. This is my outline.
so 8-10 reps are best. After getting as many reps as possible in positive fashion rack the weight and lower it by around 15% and go for another 8 reps. Here is a tension/slow positive chest workout: 1: Smith inclines 3X10 2: Cable fly 3X10 3: Hammer inclines 3X8 4: Cable crossover 3X8 Now. with a 2 second pause at the top and bottom of the movement. For the second exercise. but increase tension. day #5 negative and day #6 slow positives. For the negative workouts. this is one step bomb. Add a few static holds at various points of the movement for 10-20 seconds. use partial reps and burn to really get the lactic acid levels high. Try to keep the time under tension (total time it takes to complete the set) at 65 seconds or more. I like more machines for tension movements so I do not have to concentrate on balance. For the negative only set. rest 2-4 seconds and continue for 6-8 reps. slow positive and step bomb workouts. I start with a compound movement and do negative only reps. Continue this for 5 steps. The weight should be raised over 5-7 seconds. You do not want to induce muscle trauma. just continue rotating the three workouts over the 4-day split Now for some specifics on the negative. On the second exercise. This is my favorite workout. lower the weight in 4-6 seconds with a controlled positive. The rotation will continue on the next cycle. Here is an example of a back workout: 1: Negative only weighted chins 2: Superset barbell rows with slow negative and high rep pull down 3: Superset cable rows with slow negative and high rep pullovers 4: Superset rack chins slow negative and straight-arm pullovers. After a warm up pick 3-5 exercises for a body part and start the first exercise with a weight that limits you to 8 reps. pick an isolation movement and rep out until the burn becomes intolerable. and if done properly you will have nothing left after the workout. I start back with the same split only day #3 becomes the slow positive/tension day. After several sets I will then do several supersets of a slow negative set with an isolation superset for high rep burns. The tension/slow positive sets are the opposite of the negative work. onto step bombs. Use a normal rep tempo of 2 up 2 down. Make sure you hold the bottom position for a two count.Day #5: Step bombs for Chest and triceps with 100 rep quad and calf Day #6: Back to the Negative workouts for Back and biceps with 100 rep ham and delts. This will increase muscle tension by limiting momentum. lower the weight in 10-12 seconds. day #4 step bombs. For the superset. Stretch well between sets to accentuate the GH effect. Rest 45 seconds and go 26 . Keep the negative portion under control but limit the time it takes to lower the weight.
People expect me to sort out the facts and provide a one size fits all solution to their training needs. Variety is key here. The short rest burns more glycogen in the muscle and if you’re not flat on your back after the workout then there is something wrong with your intensity. 120 X 8. 185 X 8. 150 X 8. I am also sure this information will be met with great enthusiasm. your body will have difficulty adapting to the changing variables and the different anabolic techniques used. body weight X 8 4: Hack squats 270 x 8. A far more simple method would be to include sets of all types in your training and not getting stuck on just one style of method of overload. but after a few cycles you will get the hang of it.000’s until the next issue arrives and the program is changed in favor of the next “Big” innovation’ featuring another similar looking physique. Due to individual recovery patterns. 230 X 8. Each set should consist of around 40 reps. 275 X 8. and soon after forgotten by most. 35 X 8. and much contradictory information to go along with it. 180 X 8. but there is still a recovery issue with training. and I don’t have any photo’s on hand of the current Mr. It seems science and the real world doesn’t always get along. 140 X 8. 225 X 8. This information is based on science and real world results. Here is a quad step bomb workout: 1: Leg press: 1000 X 8. I have only researched and disseminated the work of others. training and nutrition. 800 X 8. until that issue comes out in print. 80 X 8 3: Sissy squats 45 X 8. How long should I wait before training the same muscle again? I address that with variable split training. 100 X 8. This workout will be blindly followed by 1. In the area of training science there have been a great many breakthroughs over the last 50 years. 900 X 8. There is also the problem of media introduced training programs. The concepts are not my own. 10 X 8.on to the next exercise and do the same 5 step drops. all drops done to positive muscle failure with a weight allowing no more then 8 reps per drop. how many reps per set and what type of volume should the workout entail. I am not here to present such information. this is not a typical split where you 27 . These usually feature some steroid induced monstrosity that is posing all nicey-nicey with some weights featuring a workout he more then likely has never seen. you will have to develop a schematic to assist you with your schedule. Why? Because it will have to be individually tailored to meet your specific needs. Most common questions reflect around how many days per week someone should train. 950 X 8. WHAT IS VARIABLE SPLIT TRAINING? I am often asked questions about the science of bodybuilding. 700 X 8 2: Leg extensions 180 X 8. Drink a high carb post workout drink right after your workout. 135 X 8 Do not forget to end the workouts with the 100 reps set for a recovering body part . Unigalixympia. 25 X 8. I still feel this HMT is ideal for long term muscle gain with little stagnation. 90 X 8 5: Squats 315 X 8. Also. This method of training can be complex and yes there are many variables to track.
On most modern splits legs are the slowest recovering body part closely followed by back. You end up training at the recovery time of your slowest recovering body part and not when the muscle is at its overcompensation period. Your body will sense this damage and set out to repair the muscle. and VST is the only way to take advantage of this time for every muscle group. This program is designed to prevent overtraining AND under training a muscle. or how you train your body over the course of the traditional seven-day week. This window of opportunity through VST is the only way to effectively take advantage of this window of opportunity for every muscle group. This is a traditional split. On a six day split you may train one muscle per day on the same day each of the six days of the week with one day off. I have learned through the dissemination of the Hormonal Manipulation Training (HMT) program that use of a program is not based on results for many. This program. and once back to the original state you have lost the opportunity to take advantage of the overcompensation point. On a traditional split each Monday may be devoted to back and biceps on a variable split this combination may only be repeated once every 10-12 workouts. Each muscle has a point of overcompensation. The currently popular one muscle per day/per week program takes this leg and back recovery into account and the rest of the program is based on leg and back recovery.work each muscle the same days each week. full body split would be training the whole body every Monday. legs and arms) that can leave up to four muscle groups under trained and one trained just right. For some time the muscle’s output is diminished. (chest. In VST the recovery time for a muscle is assessed independent of other factors and the recovery time is used to plan the next training session. but I assure you the results are far greater than the traditional methods. Variable split means that program has no constraints. is not easy to follow. like HMT. So if you’re still interested. let’s take a look at what Variable Split Training (VST) is all about. The hierarchy of the system is not day specific but based on independent muscle recovery with no regard to muscle groupings or a certain day of the week. The absolute optimum time is the point in time between the training stimulus (workout) and the return to the homeostatic state (pre-training norm). The training stimulus results in a fatigued muscle. rebuilding the muscle stronger and bigger is overcompensation. On a four day split you may go upper body Monday and Thursday and lower body Tuesday and Friday. or no repeated pattern. This moment in time is referred to as the “Absolute Optimum” time to for restimulation. An example of the three-day. back. The period of overcompensation will only last about 24-36 hours and then it will slowly return to its homeostatic state. chest. shoulders. To understand VST you must first look at the term “Split” and how it is used in most traditional training methods. it is ever changing and the volume is dependant on what is trained and when. deltoids and back another or chest as a solo workout on another. If you train before this period you will overtrain and once you have returned to the homeostatic state your back at square one. The effect in response to this damage is for the body to repair the muscle so it’s better then its original condition. If you look at the body as five major muscle groups. Wednesday and Friday. This return to its previous state is called involution. On the normal five day split I often find that my legs are properly recovered but I am ready for chest in four days and 28 . This is the shortcoming of most standard split programs. and not to be a convenience to its user. The term split refers to your normal training schedule. If you hit the muscle at the overcompensation point the muscle will be able to handle a greater load and hence greater gains. This over repair. The absolute optimum time does exist. chest and triceps one day. where another bout of training stimuli (workout) should best be planned so you’re at the top of the training ball curve. Each workout on variable split is unique. Modern training splits often result in some muscle groups being under trained and others overtrained. but convenience.
back biceps day two and legs day three. the average trainee can do an arm workout well within the normal seven day programmed recovery threshold. and so on. The point of overcompensation is affected by age. There will also be days where you train only one muscle and days where you’re doing up to 29 . shoulders and triceps day one. I then start the first three workouts using a common three day split. Chest. you need to structure your program. This may seem simple. Shoulders are a smaller group. This will make the VST workable and you will not have to constantly ask yourself. Using a seven-day week I would begin by training the legs one day out of seven so legs would be trained once per week. but these secondary workouts provide only moderate stimuli for growth. So it you’re training your legs just enough and your back almost enough then why are you training the rest of your body not enough? The VST program is designed to target the stimulus to the muscle during the period of overcompensation. Once you arrive at your recovery rates. diet. It’s more complex then that. but for my model I will go with five days per week. Why? Because larger muscles like legs and back reach deeper muscle fibers but also require more neurological recovery time before the fiber can optimally fire again. Biceps and triceps normally recover in three days and calves and forearms as little as two. I prefer to train no more then three days in a row and then take a day off so my split is a 3 on 1 off.arms almost every other day. but I have to first X out my off days and make sure I have no more then three body parts per day and that there are no incompatible relationships. 2 on 1 off. but over utilized in upper body training. doing heavy legs and back the same day would not be good so I will adjust my schedule by one day (24 hours) to accommodate for that. but that point is an individual adaptation and also different for each muscle. is densely packed and five days between would be a minimum. The legs and back can impede growth if trained too often by throwing the body into a catabolic state throughout the body and impede growth. I then take each muscle independently and using the recovery calculations I place each training session on the calendar. The number of days you train is also a varied thing. chest. sheer muscle size and the intensity of the contractions. until all groups are in place and the period is complete. I recommend using a calendar or making a spreadsheet and begin plotting your workouts. intensity and the volume of each workout. although smaller than the leg and back group. for example the triceps’ involvement in chest work. For simplicity’s sake you can work from shear muscle size and realize a larger muscle requires more recovery than a smaller muscle. “What am I training today”? I always recommend taking a week off every 8 to 12 weeks so arrange your training block from your first workout through the last workout before your next de-training period. I recommend you begin with the recovery of legs and back and work around all other body parts from there. Smaller muscles have shorter twigs and fewer neuron requiring shorter recovery periods and fewer sets to stimulate growth) Yes. however. With this program you must also consider the details such as exercise selection. I simply count six days and place my leg workout on that day. fast twitch fiber distribution. Most trainees fail to properly stimulate the back when training. one muscle group at a time. For example on legs. a properly executed back workout would take six days minimum recover for most. Smaller muscles like arms and shoulders recover far more quickly due to less deep fiber stimulation and shorter neuron twigs (neurons have twigs that run along the length of the muscle fiber and branch out through the muscle. training age (number of years training) loads placed on the muscle. For example. You don’t just take a three sets of ten approach. Next is back and I count five days and place my back workout on that day. again five days would seem proper for most. Even after a hard back workout to total fatigue. For back I would start with five days between workouts as a minimum. a case can be made for the involvement of smaller muscle groups when training a larger muscle.
but there is also a greatly diminished training effect. Most trainees prefer to spend far more time on exercise and weight selection then muscle groupings on a recovery based program. This method has been around for quite a long time. On a day when I hit a solo muscle I know I can really kill it so I may add an extra day for recovery. How many reps per set is a highly debated topic. and is actually a gelatinous protein substance. and I first read of this approach back in the early 80’s. It also allows for far greater variety in your workouts and puts the fun back into the workout because each workout is different. back and triceps. 2 on 2 off split is comfortable.three. One-month example of VST schedule Sunday Monday Tuesday Rest Chest Back Shoulders Biceps Triceps Rest Back Legs Triceps Rest Legs Shoulders Triceps Chest Biceps Wednesday Legs Thursday Rest Friday Shoulders Triceps Chest Triceps Back Saturday Chest Biceps Back Biceps Triceps Biceps Legs Shoulders Biceps Chest Biceps Back Triceps Rest Rest Rest Shoulders Rest Shoulders Biceps This is an oversimplified version of VST. EFFECT OF THE REPETITION ON MUSCLE FIBER SIZE Now that we have our schedule down lets discuss rep. capillaries. connective tissue and other sub cellular substances. The fluid is called the sarcoplasm. each requiring a different form of stress for it to adapt. This actually allows the cycle to be groomed better and there is less contrast and multiple muscle group days. set selection and workout volume. and ultimately the size of the muscle. Tiny 30 . fat deposits. You know exactly what you’re training each day through the entire program. Charles Poloquin. Before I can recommend my preferred rep range I want to review the muscle cell. you can use far greater intensity and volume then on a day when you have chest. A muscle cell is comprised of many different components. say chest. The only reason this method is not more widely accepted is due to the complexities of setting up your training colander. 7-12 range to develop hypertrophy and 15+ to develop endurance. In general most will tell you that the 3-6 range will develop strength and some hypertrophy. mitochondria. and the schedule incorporates my specific recovery patterns for overcompensation. Sean Phillips and others. glycogen. Each component of the cell makes up the overall size of the cell itself. Muscle cells are made up of myofibrils. Fred Hatfield. Once my calendar is set all I have to do I look each day to see what my workout will be. Just beneath the sarcolemma are the cell’s nuclei. Once again I would like to point out that this research is not my own and has been inspired by the work of Dr. sarcoplasm. but it should be able to provide you with a format to begin construction of your own VST program. There is far less confusion. The fluid inside the cell contains the myofibrils and is the cell’s contractile elements. On a day when you only one muscle. The membrane surrounding the cell is the sarcolemma. Simply planning out months in advance on a calendar takes much of the confusion out of the VST program. The lack of repetition is actually enjoyable and I find far more enthusiasm towards my training on this program. Humans gravitate to what is comfortable and the standard 2 on 1 off.
All of the cells components take up space and therefore contribute to overall muscle size. say two to four sets of squats. REPETITION SELECTION AND HORMONAL RESPONSE Let’s look at the relationship between testosterone boosting and rep selection. For example the myofibrils make up 20-30% of a cells size and are overloaded in the 6-12 rep range.organelles called mitochondria are found between the myofibrils and are responsible for oxidative metabolism and production of adenosine triphosphate or ATP. fast movements. By manipulating this rep pattern infrequently. iso-tension and everything in between should be preformed to make the muscle grow. So at a minimum each workout should incorporate sets of 4-6 explosive reps done with a normal cadence. Endless research has shown that testosterone. specifically heavy explosive compound movements done at 85% of one rep maximum for sets of 4-6 reps. As you can see limiting yourself to one type of rep pattern will not allow for maximum hypertrophy. High reps are often overlooked by bodybuilders. the holly grail of muscle building hormones. If squats and deadlifts are out of the question then 31 . All high intensity training will increase your testosterone level to some degree. but it will enable you to extend the effects of the workout as you focus on manipulating other hormones. Now for putting it all together. Testosterone boosting has long-lasting effects and the effects are compromised when too many sets of this type are done too frequently or the volume is too great. The fluid portion of the cell. High reps. Fat deposits. And finally the overcompensation period must be determined for each muscle group to both recover and hypertrophy. Fast. we need a variety of rep patterns for maximum hypertrophy. the sarcoplasm. The sarcoplasm makes up 20-30% and is worked in the 7-10 rep range and with exocentric training. The slow-twitch fibers respond more to the higher reps with a lighter load and slower movement. Sets of 12-15 reps should be done at a moderate speed with holding the contracted and extended portion of the rep. but the high rep sets will increase mitochondrial mass and can account for up to 20-30% of the gross size of a muscle. Once adaptation has occurred. a greater amount of stress must be delivered at the right time for greater development. will also increase and will contribute as much as 2530% of the cell’s total size. Each component responds to a different form of stress by adapting to that stress. allowing a greater number of the cell’s components to be developed. Each part makes up an approximate percentage of the cells total size and each has a different method of overload. Performing high reps with continuous tension will force a greater number of capillaries to form enabling the vascular bed surrounding each cell to become more prolific. That training consists of heavy movements. glycogen and other subcellular substances are mostly affected by nutrition and rest factors. To maximize cell size a wide variety of stressors must be applied to the cell. as long as the sessions are kept short. while sets of 20-25 should be done with a slow continuous tension with no rest or pause through the set. It will not be as potent as s testosterone boosting squat workout. Forced reps are great to increase the intensity of the exercise as well. low reps. it triggered through specific training. The rep speed should be constant with an explosive acceleration. forced reps. deadlifts and push press per week you can maximize the effects. thereby contributing to greater size. explosive movements tend to affect the fast-twitch (low-oxidative) fibers more than the red slow-twitch (high-oxidative) fibers. The muscle cell is a very complex entity and no single method of training can force an adaptive process to occur in all aspects of the cell. The mitochondria make up 15-25% of a cells size and the method of overload is in the 15-25-rep range. The lower rep work will increase the number of myofibril elements in a cell and that accounts for 20-30% of the cell’s size. cheat movements.
This type of set would be the opposite of the Negative sets. They are designed to do just this. two powerful autocrine/paracrine anabolic hormones. but this workout is designed to minimize it. Movements using this type of training session should be heavy with a maximum stretch at the bottom and peak contraction at the top. If you combine a heavy compound exercise with an explosive positive and slow Negative with a single-joint movement for the same muscle a pronounced GH releasing effects occurs. IGF 1 and GH in the muscle. By increasing muscle tension. Movements need to be done with a 4-6 second positive. and a 2-second pause at the top and bottom and a 1-2 second Negative. This superset will boost GH secretion and increase GH receptors on the trained muscle. and reduce the range to increase the pump and force more blood into the muscle. Another successful method is training to manipulation growth hormone. Reduce the range of motion as the muscle fatigues to optimize the burn. Use non-traumatic movements. and get a maximum contraction at the top of each rep. but squats and deadlifts are the king of testosterone boosting workouts. When training depletes glycogen in the muscle and brings in as much blood as possible. The Negative workout will maximize trauma.leg press or rack dead lifts can also fit the requirement. i. Insulin will shuttle carbs into one of two places. and then maximize the volume with carbs and shuttle the nutrients into the muscle cell. Think about your carb depletion workout’s pre contest. The second exercise needs to be lighter and you should go for the burn. High rep work. fat cells and muscle cells. Train strictly and keep the muscle under tension for as long as possible. The reduced fiber trauma will decrease cortisol production and receptors as the training induces fiber growth. A superset of bench press done heavy with a 5-6 second Negative for 6-10 reps combined with cable crossovers done for 15-25 controlled reps and 4-5 partials or burns at the end would be an ideal chest combination. Again this training needs to be infrequent with 14-21 days between Negative only sets for the same body parts. You want to accentuate the positive part of the movement and negate the negative effect. That is a 10-15 second Negative with a 3-5 second pause between the reps. and short rest fast tempo sets. Why do we only do this precontest? Would it not be best to throw in a few sets of this type each workout and harness the growth and recovery potential of insulin? Use a typical carb depletion workout set of high reps 15-25. Only the combination of more GH secretion (the compound exercise) and increasing the GH receptors on the muscle (quick burns) will induce muscle growth. Sets need to be limited to 2-5 Negative only sets of 6-10 reps. Muscle tension will rapidly increase the number of androgen receptors on the trained muscle and negate the effect cortisol receptors. Follow the workout with a high-GI carb simple protein post workout shake. An hour or two after training take in another high carb moderate protein meal. and yes ladies this means you too! Negative only training has been shown to force the muscle to secrete insulin like growth factor 1 and fibroblast growth factor. Use static holds at the end of each set. Avoid bouncing and too many 32 . This type of training causes extreme soreness and muscle trauma and again needs to be done infrequently. High rep work added to your workout then followed by a carb/protein drink post training can maximize the insulin effect of muscle building. cables and machines. Hold the top and bottom positions for 2-4 seconds. Use movements that have the greatest range of motion and peak contractions such as leg extension and hack squats for the quads. and decreasing fiber trauma you can harness the power of the secreted testosterone.e. and if you’re not familiar with Dante’s stretch protocols then I would research it. then follow the session with a high GI carb drink you can better train the muscle to store carbs in the muscle and maximize the anabolic effects of insulin. Between all sets stretch. this will really increase the tension on the working set.
is made up of the sternal pectorals (lower chest) and the clavicular pectorals (upper chest). shoulders and triceps. There is no question that each can be stimulated separately. Not only do all of the cells serviced by the single neuron contract upon stimulation but they do so at the same level of strength and all along the muscle belly. chest. but both are stimulating the neurons along the lower chest more then the upper chest. there is no way to stimulate the inner chest or outer chest separately. some moderate speed work in the 10-12 ranges and my high rep work. After an increased volume workout of this type it’s usually best to add another 24-hour recovery period before the next workout for that same bodypart.sets as long workouts this will burden recovery and release cortisol. nerves entering the muscle will branch out into twigs. The upper portion of the chest has nerves stimulating it that are not involved in the contraction of the lower portion. Plan the volume according to those guidelines and you should avoid the overtraining bug. I feel those of an advanced training age (10+ years) should be in the gym no more then 45 min. It is impossible to isolate a small quadrant of a muscle. When planning my training volume I prefer to look at the total training time and go from there. select only a few exercised for 2-3 sets each with one exercise in the 4-6 rep range. the fibers will either fire or not. On days where I train only one muscle group. 33 . say back. However. but is far more effective and enjoyable then following the exact same leg workout for 12 weeks at a time. On a three muscle group day. Each twig transports the electrochemical charge that causes each cell to contract. Most major muscle groups are also divided into sub groups. It may feel that way when doing a set of wide grip dips or dumbbell bench press. This is not tenable due to noncontiguous innervation. I will plan my negative sets to go along with a few low rep testosterone boosting sets. Far more trainees are guilty of using too much volume rather then too little. one in the 10-15 reps range and one in the 20-15 rep range. the size of the muscle group. Again this type of training takes some thought before each workout. Does this mean all we have to do is perform the basic movements and no supplemental exercises? Yes and no. This allows maximum saturation and lower volume for that workout. Where only a basic movement will benefit overall hypertrophy there is still a crossover effect of various movements to the surrounding synergistic stabilizers muscles. overload selection and nutrition factors). but not the same day as negative only sets. Moderate training age (5+ years) up to one hour and novice (1+) up to one hour and fifteen min. Total volume of the workout. and should be for maximum development. I would suggest 2-4 sets of tension work be done every few workouts. training age. As stated previously. I would prefer to see greater intensity applied to a workout and less volume. EXERCISE SELECTION. muscle size. The chest for example. will vary based on many factors (number of muscle groups trained. THE FINAL PIECE OF THE PUZZLE One of the most pervasive views among bodybuilders is that different exercises for a specific muscle group will target fibers at different points along the muscle belly.
so let me explain. TRADITIONAL TRAINING SPLITS I am in no way against any traditional training split. I have only provided the basics and uncovered a new approach to program design. the number of days training each week depend on a number of things. and feel like something new then this is as far away from the norm as you can get. I prefer to keep to programs that maximize recovery and allow for two or more complete days off from training. higher intensity levels and have better nerve pathways. goals and lifestyle influences. With cable crossovers you eliminate more of the stabilizer muscles and in effect provide more direct stimulation to the chest region. This means they actually do more. Beginners can actually train more frequently and with higher volume then an advanced trainer. and will continue to use modern training splits with my clients. a core or compound movement for the lower rep explosive sets. simply repeat the previous eight-week structure. This may seem odd at first. There are many more factors involved and this process must be individualized to each trainee. another for the medium rep sets of 12-15 and an isolation exercise for the high reps sets. I have used. At a minimum three exercises would be selected. If you’re tired of the modern splits. 3 to lower and 1 second stretch at the bottom) Cable triceps kickback: 2 sets of 20-25 reps done in continuous tension Once again this only touches on the basics of the VST program. If the above programs are better then why would I use a normal 2 on 1 off – 2 on 1 off? Because they are still productive and there are less variables making them easy to follow and easy to track. Once again variety is key and exercise selection must also meet the various requirements for cell hypertrophy. The incline bench press will more directly stimulate the upper pecks. As you progress from beginner to intermediate you should train each body part less 34 . But for those of you who are looking for a new approach that will definitely improve your recovery and increase results give VST a test run. and level of fitness. but there are exceptions to that as well. I do not expect this method to become popular for most. With higher rep training some of the smaller muscle groups will give out long before the target group receives sufficient overload. efficient work in less time and therefore need more time to recover. Advanced trainers use larger loads. or make slight changes to the workouts but use the same monthly template. In general. training experience.The next factor in exercise selection is the compound movement over isolation movements. After the first eight-week cycle the program actually becomes easy to follow. A good example of a triceps workout would look like this: Close grip bench press: 2 sets of 4-6 reps done with an explosive cadence Seated triceps extension: 2 sets of 12-15 reps at a 3-1-3-1 tempo (3 seconds to raise the weight. Cable crossover would be a much better choice for 20 reps then the bench press. triceps and many other muscles are also involved in the contraction. It is quite involved and most trainees do not want to carry a schematic around in the gym every day. hold the contraction for 1 second. but the deltoids.
Strength gains and basic core exercises should form the foundation of the beginner program. before you get out of bed) then you’re overtraining and will need to cycle back. Advanced trainers can also vary intensity. Beginners. but some aspects will have to be altered. Again. You should be able to get 5-7 reps at 95% of your one rep max. the more intensity you generate the more time you need to recover. but training just to increase loads will not be as productive. as long as the intensity is cycled through the week. Rest Pause. at some point you will just not be able to add weight to the bar. You can only gain strength for a finite period. can train each muscle up to three times per week. Here are some excellent techniques for the advanced trainer. Use of basic core exercises is still essential. and you will also need less volume. 1 exercise for biceps. intensity increased and rep speed altered. I recommend that all advanced trainers chart their morning temperature and heart rate in their training logs. you will require more variety of exercises to create different recruitment patterns. If body temp begins to drop and heart rate increases when you take your readings (as soon as you wake up. such as myself. but advanced intensity techniques should be avoided. Perhaps not the entire program. strength and weight progression should be stressed as overload at this level will create more hypertrophy or growth.frequently. Some movements should be done with a controlled negative and others in an explosive fashion. Drop sets. supersets. Shorter rest periods. Exercises per body part should be limited until the form is correct. the workout needs to be changed every 14 days. but now is the time to look at other aspects of intensity and add intensity multipliers to training. Be aware. In the advanced stage. Keep in mind they should be cycled and recovery needs to be monitored. triceps. but with more intensity. after learning proper technique. volume and frequency.Common practice to have your partner assist with 1-2 reps after reaching failure. Interestingly. A good beginners program should focus on proper form. giant sets and forced reps will all increase intensity without creating the need for a greater load. a four-day split working each muscle once or twice weekly is effective. The point is the longer you train the more variety you need. learning the mind muscle connection and feeling the weights.take a weight that reflects 95% of your one rep maximum and do one rep. Exercise variations should be added. For someone with a training age of 25 years. This does not mean your progress will halt. A good split would be the three day full body program. An advanced trainer should alter their workout every 21-28 days. pick the weight back up and do another rep. and as a rule of thumb. Going up or down the rack or stack with a short rest between maximum efforts is the most common. deltoids and calves and 2 for the other muscles. Forced reps. Step bombs are a form of strip sets. and one who is strong enough to take the load if you 35 . You need a partner you trust. this program is also effective for an advanced trainer. For intermediates. Some sets can be taken to momentary muscle failure. Continue in until you reach total muscle failure.there are many ways to drop set. Rack the weight and rest for 10 seconds.
but those same poor women look the same year after year. and when I hit total failure he could not stop the bar from crushing my chest. The guys at Ironman Magazine now call this X-rep training. Keep the weight training the same.500 calories. such as the contest diet phase. as always. They think that high reps and tons of cardio will 36 . but they need to be moderated and programmed in at key times. and you can come up with variables of these to create your own intensity factors. It involves doing partial reps at the greatest force point of the movement after you can do no more full reps. Burns. training 6 times per week twice a day and doing 60 min cardio per day? It just does not work. bring it ¼ of the way down. On a curl for example you would raise the weight.hit total failure. This is one rep. This is known as preexhaustion and an example would be cable crossovers followed by bench press. You can pair exercises for antagonistic body parts. Cheating. men have no fear of lifting big weights or doing barbell movements.Do a full rep and then either do a ¼ rep at the contracted or extended position. and increasing activity and cardio by up to 300%! If you’re making gains on 3. This is an isolation exercise followed by a compound movement and then on to another isolation exercise. This is my least favorite of all techniques due to its abuse leading to injuries. say protein and circuit training like the plague. 1 ½ reps. It is not logical to expect the body to recover better when you’re reducing nutrients by up to 30%. there are periods of overtraining pre contest. all the way up and then all the way down. Supersets. how can you expect to not lose muscle on 1. biceps and triceps for example.000 calories and training four times per week for 60 min with two 20 min cardio sessions.This is my favorite. Most are actually better lowering volume per contest along with increasing cardio and decreasing calories and carbs.Simply using momentum to do more reps after you have exhausted the capacity to do any more reps without using momentum. Yes. They constantly strive to add more muscle and avoid aerobics classes. monitor your recovery! Another misconception is increasing training volume and intensity during periods of limited calories. Do not increase the volume! CONSIDERATIONS FOR FEMALES One thing is certain in weight training. machines and way too much cardio. Still another is double impact supersets. or reduce it.Again many forms of supersetting exist. An example for legs would be leg extension. There are more methods out there. I once had someone spot me on incline press with 315 lbs. followed by squats followed by sissy squats. but I assure you its been around for decades. but using light weights. On the other hand I see more and more women in the gym. I also see there male counterparts making excellent gains in muscle density and fat loss. Why? Because they have been conditioned to believe big weights and barbells will make them look like she-males. Anther is doing an isolation exercise followed by a compound exercise for the same muscle.
How many more? Only 1-2!! So if a male is doing one of my programs that call for 4 rep sets a woman should be doing 5-6. Men have much more testosterone and other anabolic hormones in there blood. there are different considerations for exercise selection. Weights will allow women to hold muscle. Men have more nerves in there muscles allowing for better contractions and faster saturation under high loads. smart cardio and loses 4 pounds. but she also gained 3 pounds of muscle. If you do proper weight training you will save muscle and even add some. all courtesy of one of the many popular female fitness magazines. If both women started at 20% body fat. The second take home point is that aside from an extra rep or two and in scome cases an extra set. bone structures. Remember muscle is metabolically active and fat is not. a woman will add more muscle with proper training causing a better metabolic profile and a more toned look. But what they don’t see is there bodies have not changed… ever! What could they be doing wrong? There is no reason women should train any differently then men with a few minor exceptions. She loses 10 pounds in a month. All these add up to the body differences between men and women. It is not possible for a woman to have the same size gains as men. 37 . If you just diet and do cardio you will lose an equal amount of fat and muscle. Women have slightly fewer nerves so an extra set or 1-2 more reps is all that is needed. The only other consideration is that some women may need an extra set or two because of that same neuromuscular recruitment issue. and for there physiques to look male like. insertion points. fiber numbers and concentrations and endocrine issues. Now let’s look at two different women. female number one gained body fat and number two lost body fat and has more metabolically active muscle on her frame so she can actually eat more calories and lose weight! The point for women is that adding muscle is the best way to control fat. This does not take into account exercise selection.tighten and sculpt. women do not have the same fiber recruitment pattern as men so they should do more reps per set. Now let’s dispel the notion that heavy weights will make women look like men. fiber make up. but that is a different issue. there is no difference in how a woman and a man should train. First. Muscle size is controlled by lots of differences in the sexes. Yes. If you try to convince them they should get off the treadmill and squat you’re met with a barrage of arguments. This type of training will build more muscle and increase fat loss. Number two does heaver weight training. half from fat the other half from muscle. The actual best rep range for women is the 6 to 12 rep range. One does only cardio. Dieting and cardio alone will produce the loss of muscle and fat. and cuts calories drastically. In reality the second person lost more fat and changed her body fat % more then the girl who lost 10 pounds. and even add more muscle providing a toned appearance that most women strive for. Yes.
The proper response to training is making the muscle tissue stronger and bigger. Each day the first week on the job I was totally spent! However. This limits micro trauma because the load is insufficient to cause much trauma. So using a weight greater then 90% of your one rep max will not allow proper TUT and conversely using a load that allows more then 15 reps has too small a load to generate enough force to cause micro trauma. The goal is that the damage does not exceed the body’s ability to recover fully. however. 40-60 sec. It would seem the best way to go would be to increase the amount of weight lifter. As the number of years spent in hard training (training age) increases the better your body becomes at adapting to the stress. The solution is to use a load large enough to cause muscle damage. but how do we properly apply force? Force can be increased by either lifting a heavy weight or by lifting a weight in an explosive manor. roofing) I was once employed as a roofer. time under tension. From the table above you can see the widely accepted range of 6-12 reps per set with a load of 70-85% stimulates the maximum muscle growth. known as micro trauma.MAKING MUSCLE. It was a long and demanding job. % of maximum load 85-100% 80-85% 70-80% 50-70% -50% Number of repetitions 1-5 6-8 9-12 15-30 +30 Rate of damage high high moderate low Very low Force output Very high high high low Very low Total micro trauma low high high low Very low TUT 5-20 sec. 8-12 hours of bringing bails of shingles up and down a ladder. that will reduce another part of the equation. It is important to note that training in the other zones is not useless and has a place in a well planned training program. 20-40 sec. On the opposite end of the force equation is lifting a lighter load for more repetitions. 70-120 sec. The third most important factor is the duration of the tension or time under tension (TUT) Weight training causes damage to the muscle fibers. +120 sec. So training is recovery dependant so how do we get the most out of these variables? Force = Mass x Acceleration This is the basic force equation found in almost every text book. Another is the intramuscular tension placed on the muscle during the exercise. The more damage you inflict the greater the bodies response to that damage. THE SHORT VERSION We know that muscles grow as a byproduct of lifting weights. He could go 38 . I often use the simple analogy of a hard laborer (e. intramuscular tension and TUT are the more damage you inflict. It just shows that we are best served from a hypertrophy standpoint by staying in the established hypertrophy zone. but how do we optimize this process and prevent ourselves from wasting endless hours in the gym for little gain. but low enough to allow 30-60 TUT. or the load/weight. The greater the load. There are several factors that determine muscle growth. One is based directly on the stimulus placed on the muscle.g. another laborer at the site had been working with my boss for years.
up and down that ladder all day, and still make it to the gym for a heavy squat workout. It had not always been so; it took him years to adapt to the stress of that work load. The same holds true for strength training. Thus the greater the training age, the better the body is at handling that stress. In other words the more experienced the trainee is the higher the level the training stress should be to elicit progress. There is also a correlation between rep ranges and training age. Beginners need a greater TUT with a lighter load due to a less efficient neuromuscular system. Advanced trainers can “get in the groove” faster and respond to greater loads with less reps. I consider training age as beginner; less then three years, intermediate; 3-5 years and advanced; greater then 5 years. This is heavy and consistent training with not long term breaks. The table below shows optimum training intensity based on the training age of the subject. Experience level Beginner Intermediate Advance Load 65-75% 75-80% 80-90% Number of repetitions 10-12 reps 7-9 reps 3-7 reps Number of sets 2-4 sets 3-5 sets 4-6 sets
Different types of training also create different hormonal responses. Modulating hormonal responses to training may, in the long run, lead to additional muscle gain. I am not suggesting in any way that hormonal response to training will have the same effect as using exogenous hormone use, but it “may” elicit a small effect that over time will create an improved physique. What are some of the hormonal responses, and how do we activate them? Research has shown that using compound movements that involve more then one joint (squats, deadlifts, etc.) with a significant load (80-90%) cause a greater testosterone response. Using a greater TUT (3060 seconds) with minimal rest and creating a “burn” in the working muscle significantly increases lactic acid thus leading to a great hGH production. Myogenic tone can be increased by lifting both heavy and explosive and IGF-1 secretions increase when a weight is lowered with a slow controlled negative. So the best program would involve some heavy sets of compound movements done in an explosive exocentric with a slower, controlled negative. You would also want to include some sets that have a high TUT to get the lactic acid response, but is there more we can do? Yes, use insulin to our advantage. Insulin is the most anabolic hormone in the body, even more so then testosterone. By taking in a post workout meal of carbs and protein we can use insulin as an anabolic trigger. I will not dive into the debate surround the exact composition of the post training meal, or weather is needs to be a simple sugar solution combined with amino acids or protein. What the research does tell us without question is that the combination of carbs and protein post workout is a potent growth trigger. The final two steps to the perfect workout program are the ingestion of BCAA’s during the workout to minimize cortisol and extreme stretching to up regulate the IGF-1 receptors. Cortisol is a catabolic hormone released from stress, and weight training is an extreme stress. By ingesting BCAA’s (5-10 grams) during your workout you can lower the production of cortisol. Other supplements have also been shown to help lower cortisol such as phosphatildylserine ingestion before a workout, but I find use of BCAA’s to be the best way to control cortisol levels and BCAA’s also have an anabolic effect.
I have also read quite a bit on the topic of extreme stretching and its effect on the IGF-1 receptors, making them more responsive to unbound IGF-1. The greater the receptor affinity the greater the response to training induced IGF-1 secretions. I first read of extreme stretching (stretching against a load or some type of resistance) from an article by John Parillo. John was a pioneer in the training field and developed many new concepts in the early 80’s. He worked with many top bodybuilders and all used his version of extreme stretching. John said that stretching a fully pumped muscle against a load for 30-60 seconds would stretch the fascial, the envelope surrounding the muscle. If it is too tight it can limit muscle growth. Dante Trudel (aka. Doggcrapp) is a modern day advocate of extreme stretching. Dante had a guide on line of exercises he recommends but I find that any exercise that fully stretched the working muscle is fine. The bottom position of a fly movement for chest, the lean back position of a sissy squat for the quads or the bottom part of the pullover movements for back are all good choices. Just add 30-90 seconds of a stretch position exercise to the workout.
So what do we have? Step 1 Step 2 Step 3 Step 4 Step 5 Heavy compound movement to boost testosterone BCAA’s taken through the workout to fight cortisol TUT exercise to increase lactic acid and GH Extreme stretching for 30-90 seconds to up regulate IGF-1 receptors. Post workout carbs and protein to boost insulin and start recovery
Now let’s put it all together and design an example workout for our quads. We know we want to start with a heavy compound movement with a significant load. Our training age in this example will be advance, a male bodybuilder with 12 years training experience. Therefore our first movement would be full squats done with a 3-4 second negative and explosive positive repetition for 4 sets of 4-6 reps. After the heavy set is over we need to really push and get a strong lactic acid response to get the GH levels up. A good way to do this is supersets. Supersets increase TUT and allow the use of both compound and isolation movements. The two most common methods are to use the isolation movement to prefatigue the muscle followed by the compound movement or do the compound movement first with a greater load. In any case TUT needs to increase so either slow the reps down or increase there number. GH release has also been linked to multiple contraction sets and the use of “burns” or short ¼ and ½ movements at the end of the set. Our lifter in this example ahs decided to go with the compound-isolation superset with burns on the isolation movement. His chosen movements are hack squats and leg extension. Both will be done for 8-12 reps with 3-5 burns on the leg extensions and 3 supersets of each. Next we want a beyond failure exercise to push IGF-1 production to the max. Any failure technique can be effective, drop sets, negatives, forced reps, rest pause training or step bombs. The point is to go to total failure, and then continue the set beyond that point. Our chosen exercise will be the leg press. It is best to pick a movement that is more forgiving at total failure so this is where machines have a place in our training. We also want a large mover and multi joint exercise so avoid the cables and go with Hammer Strength or Smyth machines. The leg press also makes it
difficult to do forced reps, drop sets and negatives without getting crushed or having to find willing spotters to remove plates so our lifter is going with the classic rest pause set. The rep goal is 15 reps with our 8 rep max so the steps would be 8 reps, 10 second break, 4-5 reps, 10 second break and so on until all 15 reps are completed. The final exercise will be the loaded stretch. In this case you’re limited by safety concerns and exercise selection. The only way to fully stretch the quads under a load is either the bottom position of a hack squat with the hips thrust foreword or the bottom of a sissy squat using a Smyth machine or holding a plate. Our bodybuilder decided to go with the sissy squat and to hold the bottom stretch for a minimum of 60 seconds or until the pain is unbearable. Now its time for the post workout nutrition. Because our example is a cutting edge bodybuilder he has decided to go with a glucose polymer and whey protein drink consisting of 50-100 grams of maltodextrin and 25-50 grams of whey. Yes, he could have waited to go home and had a meal of rice and egg whites, but maltodextrin and whey are the fastest acting foods and cause the most favorable insulin spike. Now it is worth mentioning that for extreme endomorphs a solution of 10-15 grams BCAA’s, 5 grams glutamine, 5 grams taurine and 5 grams of creatine has been shown to create a favorable insulin profile and not risk any fat gain. I use this exact mix when training for a show.
So here is our Making Muscle quad workout: Exercise A. Squat B1. Hack Sqt B2. Leg ext. C. Leg press D. Sissy sqt. BCAA’s Post workout drink Load 80-90% 80% 70% 80% none Sets 4 3 3 3 1 reps 4-6 8-10 10-12 15 60 sec. Technique notes 4 second negative, explosive + Super set Superset with 3-5 burns Rest paused with 8 rep max Extreme stretching technique 10 grams taken through the workout 50-100 grams malto with 25-50 grams whey taken immediately post workout.
So there is out simplified training model taking all the variables into consideration. As you can see there is unlimited variation with this system and once you write your first program you will see the simplicity and just how easy and effective it is. I agree that almost all programs work, and all at some point will stop working, even this one. What I do find is that this is the perfect bridge between other programs and I cycle back top this system several times through the year. It is more or less my basic program from which I transition in and out of for 4-6 week blocks 3-4 times through the training year.
Smart training will bring about smart results! 42 .
because it is accompanied by lethargy. Addisonic was so named because many of the symptoms resemble Addison’s disease. Adaptive stress can quickly become destructive stress and all your hard work will suffer. Muscular overtraining is caused by the bodies inability to fully recover from the previous stress or loads placed on the muscle. Attitudinal overtraining is the social. muscular. proper training volume and periodic layoffs can prevent this type of overtraining. Eastern European’s have distinguished two different types of overtraining. Basedowic 43 . financial problems. a nervous disorder brought on by stress. This will refresh the desire to return to the gym. and the individual’s ability to adapt to it. attitudinal. The Eastern European scientists defined the condition as a dip in training effect caused by an imbalance between the amount of stress applied to the body (or mind). Eastern European countries in their effort to excel in the World of Athletic endeavors did much of the early research on the phenomenon of overtraining. hypotension (low blood pressure) with a corresponding increase in diastolic blood pressure immediately after stress (+100mm GH). skipping workouts or sloppy workouts. loss of appetite. neurological and endocrine. Western Researchers have more clearly defined the effects of weight training and overtraining. train more and take less time off. relationship problems for example. and that stress is the stimulus for muscle growth. loss of attention. they have noted four basic types of overtraining. and continues to train. Addisonic overtraining and Basedowic overtraining. work stress or anything that has an impact upon your mental attitude.M. low resting pulse rate. Once diagnosed the trainee may resist any attempt to correct the cause. How the body adapts to that stress will either create a larger stronger muscle the pre-stress condition or it will trigger a stress so great the body will have difficulty adapting to it.) and a general feeling of unpreparidness towards the workout. When the muscle fiber is not sufficiently recovered. I find. Only complete recovery between workouts.S. most trainees can easily identify muscular overtraining and take the proper remedy of an extra day or two off before attacking that bodypart again. there is usually a corresponding loss of strength and flexibility. When faced with “burnout” the best remedy is to take a few days off and concentrate on relieving the outside stressor. Most often when they reach a platoe the natural response is to push harder. Attitudinal overtraining is actually not as easy to diagnose because the trainee usually feels guilty about his lack of training desire and pushes himself to the gym even when the workouts are less then productive. More often then not this desire to excel will cause you to succumb to the effect of overtraining.CHAPTER 4: A word on overtraining OVERTRAINING AND SCHEDULED LAYOFFS There is a fine line between just the right amount of training and too much. Mental burnout can cause lethargy.O. or feel that it has no effect on the training program. change in metabolic rate or body temperature and this makes it difficult to diagnose. emotional or psychological factors associated with the individual’s loss of desire to train. muscle soreness (delayed onset muscle soreness or D. This can lead to other types of overtraining that are more critical and create long-term problems or injury. These can be caused by personal problems. All weight training causes stress on the body. Bodybuilders and athletes everywhere have pushed too hard and sent themselves into the overtraining spiral. Muscular overtraining is usually the most easily identified. These changes result in the inability to sleep. Some symptoms include: overtired feeling.
He or she will tell you. The term strategic is used because this 9 . referring specifically to the repeated bout effect. Endocrinal overtraining occurs when one or more of the hormonal cascade pathways becomes disrupted and causes a diminished hormonal profile.12 days straight with no training. and weight loss. reduced reaction times and a reduction in mental acuity. another neurological disorder far more sever then Addison’s disease. 9-12 days is just long enough to allow deconditioning. increased sleep requirements. By cutting calories too low the thyroid produces less of the active thyroid T-3 and fewer conversion enzymes that convert T-3 to T-4. This is the type of overtraining commonly seen in Army Ranger School graduates. "Give the muscle plenty of time to rest before you train it again. and slight increases in body temp. This is what Paul Delia has to say on CR: 44 . headaches. increased resting pulse rate. I took part in a study after I attended the Army Ranger School in 1988 that gauged the recovery of the graduates by taking full readings both before and after the grueling school. Thyroid hormone problems are common in dieting bodybuilders. It is done every 6-8 weeks depending on whether you finish your cycle with 5-rep work or with eccentric work respectively. Only long periods of detraining and proper nutrition will counteract the neurological effects of this type of overtraining. Recuperation denotes a restoration or rebuilding of the tissue. I always recommend a periodic layoff to prevent any of the forms of overtraining discussed above. rest and nutrition strategies will combat the problem. Symptoms include lethargy.12 day period is not chosen at random or whenever you begin to feel "burned out" or even simply lose interest. like Bryan Hycock consider it the most important element in continued progress. albeit a fully recuperated plateau. A further reduction in calories will only compound the problem and if carried too far the metabolism may take years to recover. Additional down time is required to allow the muscle to lower its defenses. This is an easy condition to diagnose. but difficult to fully recover from. This is what your average personal trainer commonly advocates. Now let’s talk a little about layoffs. At 7 days you will also still retain most of the repeated bout effects. Endocrine overtraining can manifest itself anywhere along the hormonal cascade and disrupt the homeostasis of the body preventing muscle gains." This pattern of training will not only produce slower gains but you will inevitably plateau more quickly. It was found that complete recovery took as long as one full year! Imagine the implications this could have on a competitive lifter? It is not uncommon to see advanced competitors push themselves to a point where no further progress is seen for years after being diagnosed with Basedowic overtraining. and particularly attitudinal factors. Bryan calls his layoffs “strategic decoditioning” and has this to say about the concept: What does strategic Deconditioning mean and how do we apply it to continue growing? Strategic deconditioning is simply a period of time free from training which is long enough to allow a reversal of some of the acute adaptations in muscle tissue.overtraining is so named because those symptoms resemble Basedow’s disease. This causes an inability to lose fat and the metabolism slowing down. This usually requires 9 . and increased blood pressure. but to prevent undue muscle atrophy. In Max-OT this is known as cyclical recovery or CR. Your muscles will be fully recuperated within the first 7 days of the deconditioning period. Don't confuse deconditioning with recuperation. If you have ever followed Paul Crib’s Max-Ot program he also advocates the rest week. A week of rest after 8-12 weeks can only benefit the trainee and there will be no loss of training effect. Proper training. There has been much research on this topic and some coaches. reduced appetite.
Muscle growth and repair will be constant. In fact. that is a key element in Max-OT. A scheduled week off is the best way to avoid overtraining and to ensure continued growth and improvement. but refrain from any exhausting or physically taxing activities. This week off allows your body to repair and grow. but I think my point is clear. Ian King. Dr.Taking a week off from training every 8 to 10 weeks is very important for overall recuperation and muscle growth. Steven Flisk just to name a few. It is literally recovering from 8 or 10 straight weeks of heavy training. do not do any type of strenuous aerobic or anaerobic activity during this week. You don't have to be a slug. Fred Hatfield and Dr. They feel like they are going to shrink. Not so. I could go on citing others such as Charles Poloquin. Many people have a psychological barrier to taking time off from training. your body during this CR phase will be in a very high "anabolic" state. with Max-OT. after your week off for CR you will usually come back bigger and stronger. This is a recuperation week. 24 hours a day. One very important thing. 45 . Fed properly.
you must pick an exercise that will cause positive muscle failure after 6 reps. In other words.Jump Rope (120) This circuit done 3 times: Incline Sit up. It is a short duration program and used for rapid fat loss. you must choose weights that accurately reflect your 6 rep maximum (RM) of an exercise. GH TRAINING In the version of advanced GH training I am about to present.Upright Row. Mon-Thurs Stepper: 10 min all out Then the following circuit done four times (one cycle is each exercise done once. The jump rope is for 1 min.Jump Rope (120) Precore: 10 min moderate pace Wednesday-Friday: moderate cardio for 40-60 min The reps are 10 per exercise. Day One: Chest. lift to a count of 5 and then lower for a one count. However. along with the prescribed rest periods. Repeat the cycle four times): Chin-Squat-Dip-Row-Jump Rope (120 counts) Then this circuit for 3 cycles: Hanging leg lift. Back & shoulders A1.Dumbbell Press. done with a controlled negative and a 3-5 second positive. your 12RM. Example on the chins. as most people jump at 2 revolutions a second or 120 per min.Jump Rope (120) Bike: 10 min moderate pace Tues-Fri Treadmill: 9% incline at max pace 10 min Then the following circuit done four times: Lunge-Deadlift-Incline Press-Push Press. I find it easier to just count reps until I do 120. 6 Incline Dumbbell Presses at 45-degree angle Rest 10 seconds 46 . Here are some suggested movements.Curl. I would limit use to 21 days at most. and after 25 reps. and your 25RM. Repeat three times then move to the (B) exercise.Close Grip Bench Press.CHAPTER 5: Effective programs Here are a few of my favorite workout programs: DEATH CIRCUITS I have my clients use this to strip off fat in both off-season and peaking phases. after 12 reps. All (A) movements are done in a cycle with 10 seconds rest between exercises.
12 Lunges Rest 10 seconds A3. Day Two: Arms & Legs A1.A2. 12 Decline Barbell Extensions Rest 10 seconds C3. 25 Reverse Hyper Extensions or Back Extensions Rest 2 Minutes Repeat 3 times C1. 25 Seated Cable Rows to Neck Rest 2 minutes Repeat 3 times C1. 12 Seated Lateral Raises Rest 10 seconds C3. 12 Incline Barbell Presses at 45-degree angle Rest 10 seconds A3. 25 Cable Pressdowns Rest 2 minutes Repeat 3 times 47 . 6 Weighted Chins Rest 10 seconds B2. 25 Lateral Raises with Cables Rest 2 minutes Repeat 3 times End with 100 reps for upper and 100 reps for lower abdominals. 12 Romanian Dead Lifts Rest 10 seconds B3. 6 Squats Rest 10 seconds A2. 12 Bent-over Rows Rest 10 seconds B3. 25 Leg Extensions Rest 2 minutes Repeat 3 times B1. 6 Seated Dumbbell Presses Rest 10 seconds C2. 6 Dips or Close-Grip Bench Presses Rest 10 seconds C2. 6 Leg Curls Rest 10 seconds B2. 25 Incline Dumbbell Press at 30-degree angle Rest 2 minutes Repeat 3 times B1.
Go to positive failure on all sets and rest around 90 seconds between sets.D1. 6 incline Dumbbell Curls Rest 10 seconds D2. BASIC SIZE UP PLAN Week one: Do 9-12 sets of 2-3 exercises for 5-9 reps. Training 4 days per week and doing the same workout day 3 & 4 a sample would look like this: Monday: Back Chins 4 sets of 5-9 reps Rows 4 sets of 5-9 reps Pulldowns 4 sets of 5-9 reps Chest Incline bench with dumbbells 4 sets of 5-9 reps Cable fly's 3 sets of 5-9 reps Dips 3 sets of 5-9 reps Delts Lateral raise 4 sets of 5-9 reps Bent laterals 3 sets of 5-9 reps D/B press 3 sets of 5-9 reps Tuesday Arms Curls 4 sets of 5-9 reps Triceps press down 4 sets of 5-9 reps Incline dumbbell curl 3 sets of 5-9 reps Triceps extension 3 sets of 5-9 reps Legs Leg press 4 sets of 5-9 reps Hack squats 4 sets of 5-9 reps Lunge 3 sets of 5-9 reps Leg curl 4 sets of 5-9 reps Stiff leg dead lift 3 sets of 5-9 reps Calf press 6 sets of 15-20 reps (alternate between seated and standing too) This is just an example so feel free to choose your own movements. Reduce the weight by 25% after failure and do 5 more reps. 48 . 25 Standing Pulley Cable Curls Rest 2 minutes Repeat 3 times End with 100 reps standing calve raise and 50 reps seated calf raise. 12 Standing Barbell Curls Rest 10 seconds D3. Make sure you get the 5 reps with the 25% drop no matter what. Week two: Same as the above but at the end of each set do one drop set. then do that. If you have to stop for 2-3 deep breaths and bang out the last 1 or 2.
Most studies done on natural bodybuilders show a rapid fall off using the modern one muscle per week. Flies 3 sets 10-12 reps Incline Bench Press(If you wish to add another exercise. We will work in blocks. but is effective. then you need to get 7 reps at week four. Week seven: This is a down shift week. BUT make sure the weights do not drop! If you were getting 100 pounds on bench press for 7 reps at week one. etc. I will make some adjustments but the outline will be much the same.Week Three: Same as above but after the first 25% drop. reduce sets above to three. THE BREAK-IN MUSCLE GAIN PLAN This program is excellent for coming off a layoff. Week eight we start at week one. Shoulders Day Two: Legs. There should only be 5-10 seconds between drops to adjust weights. Week five: Same as week four. Only do straight sets. but add the drop set back in. this will only over stimulate the nervous system and not aid in hypertrophy. do not go beyond failure using extensive forced reps. This will help foster an environment of hypertrophy. do a second 25% drop and do an additional 5 reps after that drop. First step is training program design. It is not a high intensity program. but change the order of exercises or choose new ones. each block will be different and most aspects of that block will change. Keep the rest at 90 seconds between sets (5-10 for the drops) and keep the weights the same. Go back to 120 seconds rest between sets. This works well for our chemically enhanced cousins. total failure and beyond approach. This is to recover and see if your strength improved.) Back: 12 work sets (may be more because of the chins) Front Chins (work up to 50 total reps over as many sets as you need) 3 sets 4-6 Bent-over Rowing 49 . Week Four: Cut rest time to 60 seconds between sets. Arms Day Three: Off Day Four: Back. negatives. Do not do the drop sets this week. and repeat the cycle. This is my recommended program for the next four weeks. just do the same workout as week one but cut 30 seconds of rest time. Week six: same as week three. as in week 2. Arms Day Six & Seven: Off Chest: 9 sets total 3 sets 4-6 reps Bench Press 3 sets 8-10 reps D..B. but try to add 2-5% to the core lifts. This week will be the most difficult. not for us. and do the two 25% drops. Do this after every set. not over stimulation. Chest and Shoulders Day Five: Legs. Stop each rep at positive failure. but cut rest time to 30 seconds between sets. or just after a contest to cycle strength and intensity back up to previous levels. After four weeks. Back. Here is the program: Day One: Chest.
It is intense. D/B’s . but I use this as a 14 day peaking plan or if off season fat accumulation is too great. Use a 3-4 second negative and an explosive positive on the lower rep stuff. Some days you will be doing more then one cycle of the workout so review the schedule below.your choice) Biceps: 6 work sets total 3 sets 5-7 D/B Curl 3 sets 10-12 Barbell Curl Triceps: 6 work sets total 3 sets 5-7 Lying Triceps Extension 3 sets 10-15 Close Grip Bench Press You can pick your own movements. For example: 3 sets 10-15 Seated Calf Raise 3 sets 20-25 Donkey Raise Shoulders: 9 work sets total 3 sets 8-10 Side Lateral Raises 3 sets 10-12 Rear Lateral Raises 3 sets 4-6 Shoulder Press (Smith Machine. Behind Neck. Each set is done for 10 reps using the following reps speed: 3 seconds to raise the weight and 1 second to lower. At the end of the last exercise in the cycle jump rope for one minute. but keep the sets and reps the same. Other movements try to keep a continuous tension. Here are the workouts. 70 tops! DEATH CIRCUITS PLAN “B” This workout is similar to the original death circuit program. Rest is 40 seconds between sets maximum. perform Seated Leg Curls. One Legged Leg Curls or D/B Leg Curls) Calves: 6 sets with any combination of three exercises. but effective! With this program you do the four exercises in order with no rest between sets. All reps should be continuous. rotated in order then repeated. Workout 1 50 . then rest 40 seconds and then do the second group of exercises and finish with jump rope. so the workout should take 60 min on a good day.3 sets 8-10 one arm D/B row or Cable Row 3 sets Rack deadlift 12-6-20 reps (add weight for the first two sets. The set of 20 is heavy and all out. Do not rest the weight in the contracted or relaxed position. There are four workouts in the cycle. I am going to puke set) Quads: 9-12 work sets total 3-4 sets 8-12 Leg Press 3-4 sets 12-15 Leg Extension 3-4 sets 15-20 Squats one workout and Hack Squats the next Hamstrings: 6 work sets total 3 sets 6-8 Leg Curls 3 sets 10-12 Stiff-Leg Deadlifts (on alternate workout days that follow back "deadlift" day.
So much of what is modern bodybuilding originated in his North Hollywood Gym. As you can see you start with ONE cycle. As you progress through the cycle you add a circuit until you build to four circuits. here is the schedule. Day #2: Same as above with workout #2 Day #3: Same as above with workout #3 Day #4: Same as above with workout #4 Day #5: TWO circuits AM and TWO PM workout #1 Day #6: Same with #2 Day #7: Same whit #3 Day #8: Same with #4 Day #9: OFF Day #10: THREE cycles workout #1 only once per day Day #11: THREE cycles workout #2 only once per day Day #12: OFF Day #13: FOUR cycles workout #3 only once per day Day #14: FOUR cycles workout #4 only once per day THE VINCE GIRANDA 10-8-6-15 WORKOUT Vince Giranda was a man ahead of his time.Jump rope Hanging knee raise-Crunch-Bench Step ups. 51 . rest one hour and do another if you can’t get to the gym twice that day.Jump Rope Workout 2 Deadlifts-Lunge-Dips-Overhead-D/B press-Jump Rope Incline Sit ups-Hyperextensions-D/B Squats-Jump Rope Workout 3 Leg Press-Incline Bench-Cable Rows-Close Grip Chin-Jump Rope V-ups-Ball Crunch-Leg Lift-Jump Rope Workout 4 Push Press-Close Grip Bench Press-Hack Sqts-Wide grip Chins Cable Crunch-Leg Curl-Curl and Press-Jump Rope Now for the really fun part. if not break one hour between cycles). Do some light cardio for 30 min pose and then do the second round. Vince was famous for getting people into shape fast.Chins-Squats-Push ups-Bent over rows. but then it’s once per day: Day #1: Workout #1 one cycle twice per day. The 10-8-6-15 program was one of the best for rapid size gains. Preferably in the AM and then PM. but you perform the workout twice that day. but you can do a cycle. AM and PM (if possible.
Shoulders.and I cycle this into my off season training to this day. or any material on the first guru of bodybuilding. In the original text Vince describes his ideal movements. Vince’s description of the term “maximum” in this case was. It should be understood that the 10 – 8 – 6 – 15 routine is designed to help get past sticking points and ruts in training. and variations of common exercises. I highly recommend that you seek out one of his old courses.” I know… this description can leave a lot to ones imagination and it does not provide a good definition but that was Vince. which I first purchased in 1979. however. 6 reps is considered maximum. Third set is to be performed for 6 reps with 100% of your maximum. This information is taken directly from his mail order course. Day 1 Chest. Fourth set is to be performed for 15 reps with 35% of your maximum. triceps Incline dumbbell bench press 10-8-6-15 Alternate with Wide grip dips 10-8-6-15 Wide grip bench press to neck 10-8-6-15 Lateral raise 10-8-6-15 Alternated with Wide grip upright rows 10-8-6-15 Seated barbell extension 10-8-6-15 Alternated with Dumbbell kickback 10-8-6-15 Day 2 Legs Sissy squats 10-8-6-15 52 . reprinted from www. Vince indicated in his course of instructions that you were to perform each of the four sets as follows: First set is to be performed for 10 reps with 50% of your maximum. “whatever weight you can handle with effort. Second set is to be performed for 8 reps with 75% of your maximum.Ironguru. I still own a copy of to this day. I have taken the liberty to modify his program somewhat using more common movements.com. It never fails to produce results. It is not designed to be a routine followed for extended periods. Here is the exact text.
Alternated with Leg press 10-8-6-15 Smith machine squats with feet foreword 10-8-6-15 Leg curl 10-8-6-15 Alternated with Dumbbell stiff leg deadlifts 10-8-6-15 Calf press 15-10-8-25 Alternated with Seated calf raise 10-8-6-15 Day 3 Back & biceps Sternum pulldown 10-8-6-15 Alternated with Parallel chins 10-8-6-15 Cable row 10-8-6-15 Alternated with Straight-arm pulldown 10-8-6-15 Incline dumbbell curl 10-8-6-15 Alternated with Preacher curl 10-8-6-15 Other excellent training programs that you can research on your own include. and of the full body programs popularized by Chad Waterbury or Alwin Cogsgrove and most of the Charles Poloquin programs. My advice is to read widely. Hypertrophy Specific Training (HST) by Bryan Hycock. or one training method is 100% correct. There is an excellent article on the 8X8 program that Tom Venuto wrote and you can find doing a web search. I also like the Giranda 8X8 system as well as his four sides to a muscle. Everyone has some tidbit of useful information. Escalation Density Training (EDT) by Charles Staley. but no one person. but wisely. but are not limited to the following: Max-OT by the AST staff. 53 . any of the Ian King strength programs.
I have seen bodybuilders with 20+ years of training make excellent muscle gains. Sure your mass will increase. we want 20” arms. This approach is better suited to advanced competitive athletes who need to stay close to show shape year round for photo opportunities. insulin is the most anabolic hormone). but if you have been training for 10 or more years chances are you have already added most of the mass you can. I must also note that it is imposable to gain just the 10 pounds of muscle. 220 calories are needed to turn the raw protein into new muscle mass. In simple terms. Studies have shown that for each gram of protein synthesized into new muscle tissue.000 calories. and attempt to maintain single digit body fat percentages for men. With the above approach you will be giving your body the best environment to build that muscle within your genetic capacity. The majority of the meals should be clean but you can indulge in the occasional cheese cake or Super bowl party. You must understand that no matter how good your training and nutrition plan is your muscle building capability is ultimately limited by the physiological rate that your body can synthesize new muscle tissue. You can also go with a lean gain approach. Most bodybuilders can gain consistent lean mass by upping there calories by 10002000 per day. That means the calories are adjusted for that level of activity and to keep you in homeostasis. A 10 pound muscle gain in one year is considered excellent for a natural bodybuilder. This is not to say advanced bodybuilders can’t gain muscle. The anabolic effect of insulin will also cause some fat gain because insulin cannot differentiate its shuttling capability to muscle only. but so will your body fat. There will also be some fat accumulation and additional glycogen storage so the result of six months of off season eating will in all likelihood end up closer to a 20 pound gain with 10 pounds hopefully being muscle. A pound of muscle is around 100 grams of so to build one pound of muscle we need around 20. how do we go about adjusting the plan to gain muscle? The most common approach to off season eating is the bulking approach. but this simply does not work for natural athletes. genetics will ultimately determine your muscle building limit. 54 . This will slow muscle gains. But we are bodybuilders and we don’t want balance. a baseline. It is a fact that when on powerful androgens you need massive amounts of calories to help gain mass. and it is just not as common as a beginner or intermediate. 3-4 pounds of glycogen and 46 pounds of fat accumulation. The baseline diet provided just that. You DO NOT need to eat radically above maintenance to gain muscle. First. The above equation represents a perfect situation. You will gain little mass with this approach. Most bodybuilders like to compete once a year. just more of them. but for the most part eat the same healthy foods.CHAPTER 6: Eating for muscle Now that we have our baseline diet and some good training programs to work with. mostly due to low circulating insulin (remember. so figure eating for muscle six months out of the year. Let’s look at some ways we can increase our mass and keep our pant size down at the same time. or balance. You will simply end up fat and unhealthy. with a clean bulk approach the fat gain will be minimized. simply eat everything in sight. However. and low teens for women. let’s look at one of the biggest myths in bodybuilding. This method was spread by bodybuilders who had the aid of pharmaceuticals and did not need to be concerned with the pitfalls of a normal metabolism. This would mean that you would need around 1400 calories above maintenance to gain 10 pounds in six months.
Weather you go with a carb dominant or fat dominant approach should be based on how well you tolerate carbs in your diet. On your off days use the fat dominant approach and take in healthy fats for your additional calories. 25% at breakfast and the rest spread over the remaining meals. olive oil. Now add the fats equally to the other three meals. I have found carb cycling quite effective for adding calories and limiting fat gains because it controls insulin far better then other approaches and still allows for insulin’s anabolic effects. Dr. Now that the fats calories and divide them equally and add them to the other 4 meals you take in (exclude the first meal and the post workout meal). You can add the calories in a variety of ways but I have found two approaches I like best. The second approach is to pick three meals to add the carb calories and three meals to add the fats. normally back and leg day if training each muscle once per week or what ever you consider your hardest workout if doing multiple hits per week. and for you extreme endos out there skip the simple carbs all together. but this is short term. Because Dr.Natural athletes attempting to gain muscle should stick with the established protein intake of 1. The final off season eating plan I want to touch on is the one popularized by Dr. If you’re a total endo and gain fat just looking at a bowl of oats then a more fat dominant approach is better. Simply add the 700 calories of carbs to the first meal of the day and the post workout meal. The first is the carb targeted approach. the pre workout meal and the post workout meal. Once again the nutrients should be clean foods. simple and easy to follow.0 to 1. mixed and fat dominant approach. For most a balanced carb/fat approach is best. flax and fish oils for your fats and oats. Berardi is a full time coach and sells his plan I will only give you his “7 habits” of lean eating. On that day take in the majority of the calories as carbs targeting the post workout meals for 50% of the additional intake. Habit #1: Eat every 2-3 hours or 6-8 meals per day Habit #2: Eat complete protein at every meal Habit #3: Eat veggies (3-5 servings) or fruit (0-2 servings) with every meal. I have seen some studies that show short term protein intakes in excess of 3 grams per pound of body weight accelerating the muscle building process. After 6-12 weeks the body adjusts and the “anabolic” effect of the protein is compensated for and the gains return to normal. More is not necessarily better. You can also opt for a carb cycling approach. John Berardi. Simple carbs should only be taken in post workout. 1/3 monosaturated and 1/3 polysaturated) 55 . On your other workout days use the 50/50 approach and target the carbs at breakfast and post workout and the fats at the other meals. almonds. Habit #4: Eat a mix of fats each day (1/3 saturated. and 3 grams or more of protein per pound of bodyweight is not balance! As for the remainder of our energy needs you can go with either a carb dominant or fat dominant approach.0-1. You’re much better off taking whey protein immediately post workout and complex carbs around an hour or so later. With this approach you fluctuate between a carb dominant. Due to the insuligenic reaction to carbs its best to take the extra carbs in at breakfast. Taking in that much protein on a daily basis is probably not that healthy and can cause undue stress on the kidneys. If you increase your baseline by 1400 calories and you already have your protein set at 1. sweet potato and rice for your carbs.6 grams per pound of bodyweight. This is in addition to the baseline nutrients we already established. In health individuals this should not pose and significant problems. however. You don’t measure a thing and the plan allows for moderate muscle gains with little or no fat accumulation and it’s down right healthy.4 grams per pound then simply add 700 calories of carbs and 700 calories of fats to bring us to the magic 1400 calories. but remember the body craves balance. Berardi’s plan is basic. Pick your two hardest workouts each week.
56 . This is a simplified version of his diet. No complex carbs are taken in on nontraining days. water and green tea. You can’t flex fat. Habit #7: Eat mostly whole. natural and unprocessed foods. To clarify the plan you eat a fruit and protein or veggie. Post workout you ingest a liquid protein and carb meal followed an hour later with a complex carb and protein meal. but for more information simply do an internet search of his name and you will be directed to many more articles and products. For health and muscle building use the above guidelines and add mostly muscle. veggie fat meals after the post workout meals. Habit #6: Drink calorie free beverages with and between meals.Habit #5: Eat simple and/or complex carbs only within the first 2 hours post exercise. The fruit and protein meals are normally regulated to the morning hours with the protein. not mostly fat. As you can see the days of the total bulk diet are gone. healthy fat and protein each meal except post workout.
Once you’re hitting your cardio as hard as you can for the normal time frame you can add 20 min total every seven to ten days. The next debate is intensity of the cardio. but the weight gain rebound after the show is usually astronomical. each type of cardio uses a different source of fuel for energy. I have never seen anyone impact his or her development from starting a cardio program. Keep it in year round and add slowly . Allow your body to adjust to the increase and if the session is hard enough that 20 min will be all you need to increase each week or so. Most can get away with twothree 15 min sessions. will cause a substantial elevation of the metabolic process. HITT anaerobic work and moderate intensity aerobic work. You should cycle your cardio between high and lower intensity. where do you go from there? This is how my friends who end up at two to three hours a day got there. The steady state group will tell you. Remember if you go from 0 to two hours a day right from the start. If you’re doing more then 30-40 min. I have two strong philosophies on cardio. fat burning will not start until after the first 20 min. I do not think any more then four 20 min sessions is needed as a year round base (and that is the extreme). or at least eight hours apart. I also like to alter caloric cuts with cardio. Walking on a treadmill does not require as many motor units as sprinting and you will burn more fat as energy. I know for a fact I always diet better for a show and need far less cardio if I have been doing cardio all year long. Now that you have decided to do your cardio year round how much do you do precontest? I have found that it's best to first increase the intensity rather then duration. They started with way too much and the body compensated. Only change one variable at a time. The HITT pundits will tell you high intensity cardio will stimulate the metabolism far beyond lower intensity work. In general. cardio is a necessity for fat loss. others like no more then 70% of VO2 max for much longer duration. but not at the expense of a proper diet. This is why I feel some cardio should be done year round. sprinting recruits far more motor units. but uses primarily glucose as energy. Too much cardio is as detrimental as none at all. Cardio should also be baselined just like your diet. Second do not rely on cardio to get you ripped. If calories were way too low at the start of the diet then the combination of too few calories and too much cardio will more or less shut down the metabolism. per day there is something wrong with your precontest plan. because both types target different motor units and fat burning pathways. which will last 57 . First it should be done year round. offseason do no cardio because it will impact muscle gains and pre contest do up to one hour two times per day? I have actually seen people do more then three hours per day! At below maintenance calories! Sure they end up getting somewhat muscular.CHAPTER 7: CARDIO CARDIO THE WORD WE LOVE TO HATE Cardio seems to be as frequently misunderstood as dieting. Yes. Although walking will burn more fat then the sprinting the sprinting. I have never run into anyone who needs more then that. Who is right? Both! You actually need some sessions of both types. Does this sound familiar. On the other hand. If this is a concern then do your cardio on separate days from weight training. Some say high intensity is best for fat loss and muscle preservation.
but this recommendation is based on empherical evidence. If you wake up late. There is also a direct relationship between high intensity cardio and fiber girth. The next best time is said to be right after weight training. The next debate is when to do your cardio. As a result when you wake up fat tissues are broken down and the concentration of free fatty acids in the bloodstream is elevated. some lower intensity cardio. This is much like the AST Max-OT cardio.65 (or . Again the theory is that burning these fatty acids off will prevent there reentering the fat cells and stored as energy. It is essential that you train both pathways as you diet. each path and motor unit recruitment must be trained and doing just one type will blunt the effect of the other. if it cannot be done separate to training. This is also part of the reason long distance. I have seen better results with morning cardio. there are no scientific studies to bear this out. I often hear that first thing in the morning is ideal because when your sleeping the body uses fat as a recovery energy source. It has been shown that repeated bouts of low intensity cardio could actually change fast-fatigue resistant motor units to slower acting motor units. One final word on cardio. I think starting at two to three sessions of 12-16 min is best. Guess what your body burns when the metabolism is elevate like that? Yes. Intensity is the next question. for periods up to 30 minutes can and should be preformed to keep the aerobic pathways active. I know that some of the BCAA’s will be used as a rapid energy source. and I recommend 65-75% of your VO2 max for your cardio. I prefer to not do cardio with out at least having some branch chain amino acids (BCAA’s) or a scoop of whey protein before morning cardio. There are two ways to do high intensity cardio that I use with my clients. 58 . Although this appears on paper to be accurate. This is because weight training causes a rapid depletion of glycogen and elevation of free fatty acids. I can muster another 3 or 4 minutes before again having to lower the level. gut busting 100% effort. You may. but one I believe in. To find your VO2 max simply use the following formula: 220 – age X . It is simply going all out. However. I also prefer cardio post training. for the set time. adjust the effort level down as you go through the session. Now as for high intensity cardio. or run out of time after training just move the session to another day or time. An example would be 12 min all out on the stair mill. By the end of the 12 min session I may be at level 15 but the entire session was at 100% effort and my heart rate never lowered one beat even though I lowered my level as the session progressed. The old “just do it” is the mantra I want you to remember. and alternating between the two. but I also believe it will be more muscle sparing then a total empty tank. good old fat! There is little of this training effect from lower intensity cardio. Starting at level 20 (the maximum effort) I can go 3 minutes before I must lower it level to 18 or 19.for up to 48 hours. so I do recommend it. but it has been around for decades under other names. Just like muscle fibers. but I never recommend going above 20 min or five sessions in a week. low intensity cardio can cause muscle loss. You can add time and/or sessions as the diet progresses.75) + resting heart rate = target heart rate This formula is for lower intensity cardio and not sprinting. when you do it is not nearly as important as actually doing it. Once again just a theory. Just look at sprinters legs in comparison to a marathon runners legs. and will have to. is all out for a set time. will also help prevent the body from adapting to one type over the other. First.
1 min recovery. with a more moderate or recovery level of intensity. hit it with another bout of high effort sprint work. This can be done with actual sprints or any machine. 59 . 30 seconds sprint. 1 min sprint. or high intensity cardio. This is done by combining a sprint. 2 min recovery or 1 min sprint. 12-20 min is best and make sure you do a thorough warm-up and cool down. 90 seconds recovery. Again. The duration of the sprint and recovery period can be adjusted. can be quite catabolic. The theory is that every time the heart rate begins to decrease you. or all out burst of effort. Sprint work.The next high intensity style is High Intensity Interval Training (HITT). add slow and make sure you alternate between both moderate and high intensity work. but some common cycles are: 20 seconds sprint. My final word on cardio is to do it year round. 1 min recovery. I also prefer to have at least one meal in me before I do sprint work.
but in part. and muscle was added as a ready source of energy. So getting huge and lean is not a biological priority. We know it’s a storage hormone and can help make us big and strong or fat and flabby. More athletes die from drug associated problems then from the actual athletic event itself. I am morally against the use of chemicals to enhance physique. With proper training principles you can forge an excellent physique. it can be done. Drugs allow one to create an ideal chemical environment that can add muscle and burn fat at the same time. a high P-ratio would be the reverse and a more ideal situation. Yes. but not as efficient at releasing it. can be controlled through diet and training. insulin and insulin management. Genetic limitations will not let us all be on the cover of Men’s Fitness. or where they come from when you diet. This is also known as calorie partitioning. When referring to partitioning researchers refer to something called the P-ratio. P-ratio is mostly controlled by genetics. For the most part we have covered the other big factor. Some aspects into effective fat loss and muscle preservation include thyroid regulation. OK. but you can develop an excellent physique. All of the diets outlined in this manual take insulin’s role into consideration. How can we do the same? Through hormonal manipulation using diet and training. without this mechanism we would have become extinct long ago. thyroid. But. insulin and growth hormone are all factors in partitioning. Therefore. can be combated with the use of modern day drugs. or in this case muscle. but does not help us for cosmetic bodybuilding purposes. A low P-ratio when dieting would mean your losing muscle and gaining fat. look at any issue of Flex magazine and you will see lots of big ripped physiques. I will end my rant on drug use on a high note. and fit feminine muscle. The same biological processes that cause primal man to hold fat and catabolize muscle for energy. Part of this is due to the use of illegal drugs. We have already covered how various 60 . I could name at least 20 IFBB pro bodybuilders who have either died as a result of drug use. what about the other three and what the heck is partitioning? Partitioning is easily defined as where your calories go when you eat them. Drug using bodybuilders are at the pinnacle of that wave. Fat was stored and used spairingly as a last source of energy. This was a survival mechanism and was in response to periods of famine or when food was scarce. Testosterone. As we discussed our chemically enhanced cousins create an environment where they can gain muscle and lose fat and the drugs actually create the ideal P-ratio. This is because your body has evolved over the past 10 million years to be excellent at storing energy. This simply refers to the amount of protein. partitioning and leptin levels. Think of it this way. Lean individuals did not survive the winter.CHAPTER 8: CONTEST DIETING FAT LOSS Fat loss is one of the most difficult things to get the human body to do is efficiently. that is gained or lost when we eat. The P-ratio is directly affected by hormones. This was great for survival and procreation of the species. I will not dive into this area. or have had serious health issues that have shortened their life span considerably and diminished their quality of life. and they are down right dangerous.
competition or reunion.types of training effect testosterone release. For example leptin levels can drop by as much as 50% within a week of reducing food volume (number of calories). GH secretion and insulin receptor sensitivity. This will determine exactly how many pounds of fat need to be lost. There is a direct correlation between body fat levels and leptin levels. worked out the kinks in our training and have started our minimum cardiovascular work. and drops in thyroid levels can also be regulated. If you’re a true ectomorph your more then likely not reading this part of the manual. I will begin with the mesomorph. the more leptin you have. In muscle tissue leptin promotes fat burning. The more fat you have. Slight increases in activity seem to be all our ectomorphic clients need. This is one reason dieters are more susceptible to catching an illness when dieting. Leptin also positively effects immune function and low leptin levels effect your body’s ability to fight off infections. it will not be as effective as taking chemicals. but it is far healthier and you do not have to worry about your door being smashed in at 4 AM by the DEA (something I do have experience with as a full time police officer). If we are careful. The keys to successful fat loss and muscle preservation are diet systems that control insulin. How we do this will depend on a variety of factors such as an amount of fat needed to be lost. It does appear that leptin production by fat cells is controlled mainly by glucose availability. but these tactics will work well on meso/endo’s and endo/meso’s. But where do we find such diets? DIETING FOR THE MESOMORPH If you have been following along we have so far established our baseline diet. Leptin is a protein that is released primarily from fat cells. The first step with fat loss for a meso is getting an accurate body fat reading. First. increase glucose and leptin is released from the fat cells. maintain testosterone and GH levels and periodically increase leptin levels. prevent down regulation of thyroid. There are leptin receptors all over the body to include the brain. No. it is not possible to go through an entire diet without losing any muscle. By following a proper fat loss program we can sway the P-ratio to our favor. With all the variables set it’s now time to begin the fat loss cycle in preparation for our photo shoot. This means he wants to lose 15 pounds of pure fat. The final piece of the puzzle is leptin. body type and condition goal. The good news is that the drop of leptin can be reversed and brought back to prediet levels in less then 24 hours by simply increasing food volume again. It is far easier to get a mesomorph carrying only 10 pounds of adipose down to 6% for a photo shoot. We also know that insulin can be managed through proper diet. This means lower carbs and glucose is pulled for the fat cells. It’s an entirely different problem taking an endo/meso or true meso down 45 pounds of fat to 3% for a contest. His body fat calculation has him carrying 18 pounds of adipose tissue (fat) and his goal is to come in at the upper limit for the welterweight class of 160 pounds. For my ectomorphic clients I prefer to not drop calories and maintain a steady macronutrient. Leptin release is also affected by food volume. In fat cells leptin promotes oxidation of fatty acids and may make fat cells more insulin resistant. The goal is to lose the maximum amount of fat in the shortest time possible with the most muscle possible. the ratio of fat to muscle will hopefully be no more then a 61 . Let’s say our mesomorph has a scale weight of 180 pounds.
Switching protein sources from beef to chicken can make a nice drop as well as skipping an egg yolk or two. Any more muscle loss and its time to stop dieting for a week or two and eat at maintenance. This is just a theoretical goal for now. This leaves us with fat. I have seen clients on low calories eat 12 oz.5 pounds per week and in some short duration diets even more. I want to make sure I never go lower then 25-30% of total caloric intake below maintenance for my meso clients. I have actually seen clients gain muscle at first. depending on individual progress. and call it 8 because they went by there eyeball measurements. meaning four pounds of fat for every pound of muscle. because there will always be a stage when the diet fails and we need to adjust things. In most cases this will be enough for 5-8% of the 10% we want to cut. and I program in a 10% error. and will lose more muscle if not careful. I prefer to start with any late day carbs and work down from there. I just have them 62 .5 grams of protein per pound of bodyweight. whatever it needs to be to preserve muscle and lose fat. Where do we start cutting the calories from? If we did a good baseline we are at 1-1. Protein has a high Thermogenic Effect of Food (TEF). carbohydrates. I have also seen clients lose all of the preplanned fat. All other carbs are fair game and will be cut only when necessary. My next cut may be 5% or 10% of total caloric intake. so that will be the goal. and has a role in muscle preservation when on restricted calories. Most of the time. but sometimes we get to a 30% cut.6 or rounded up 18 weeks to diet down. but still not be tight enough so more fat needed to be lost. but the diet will be far less painful. Now if we established a proper baseline we know exactly how much to drop to equal 10%. I begin to add a refeed cycle. would mean no more then 5 pounds total muscle loss and 15 pounds of fat loss. I do ask that all food be weighed and measured so we can get a more accurate determination and precise reading on the diet. and need our EFA’s so the first calorie cuts will come out of saturated fats like animal fat and egg yolks. These number work. Once the cut is made I will go with that reduced level until fat loss slows or stops before making another cut. With the goal of 160. I also don’t get too hung up on calories. This is not good for fat loss. A refeed cycle is just a day at maintenance with some extra calorie from carbs. I have seen clients do much better and only lose 1-2 pounds total muscle. Now that we have our numbers lets determine how long it should take us to arrive at our goal. The meals I would take from last would be breakfast. there fore 15 weeks would be the starting point. Most endo’s can get up to 2. We don’t want to drop any calories from protein. but it may be adjusted along the way. Inexpensive digital scales can be purchased at most retail stores. We also know we don’t want to drop below 1520% total fat.4:1 ratio. as they lose fat and come in with more muscle then we planned. When we take them is also crucial. Now we are up to 17. I am often asked. We will also need some carbs in the diet to fuel the fat loss and maintain glycogen stores for our workouts. Once I get to 15% total calorie cut. This just makes cuts easy and takes the guesswork out of how much chicken is actually 8 oz. they will be what they need to be and may be adjusted up or down at random to keep the fat burning going. around 30%. So where does the rest come from? Yes. In this case there is a need to lose 15 pounds of fat. The first thing we do to start the fat loss process is make a cut in calories. I then add the peak week. “What is my macronutrient content?” The answer is. For a mesomorph I prefer going after one pound of fat per week. Most will never need to go that far. because we always want to arrive at our goal at least a week out so now we are up to 16. post workout and the meal following the post workout meal. but 4:1 is the minimum effective rate. Our meso is not as lucky as the endo.
8 the second. but many want to get even leaner. If we hit a stalemate I will implement some of the endo dieting tactics to get the fat loss moving along. The best type of diet for the endo/meso is a diet that controls carbohydrates. I also like to have the refeeds on days when the workout loading is highest. I also try to get clients to monitor morning body temp and pulse rate to make sure the metabolism is moving along and we are not overtraining. A drop of one degree in AM temp will equal out to around a 10% drop in metabolism. I do not increase cardio at first. Ketones can be used for energy. Any of the modern low carb diets can be used effectively. the body releases insulin. but like I said less then 10% of the population is mesomorphic. and not too challenging. sparing muscle tissue 63 . I like at least a 10 day interval between both. The dull receptor sites do not do an efficient job and do not completely accept insulin as a driver of carbs and aminos. In most cases I can gage the time to add cardio by the rate of fat loss. For the most part the meso diet is easy. some into the low single digits. If that happens we eat at maintenance for a week or so until temp is back up. leg and back days are good.5 pounds the first week and . With meso’s I do not like to drop calories and add cardio in the same week. Their insulin receptor sites on the muscle are dull. It can be very frustrating getting down and most will find they store carbs very easily as body fat. called lipase. This process of alternated calorie drops and cardio bumps will continue through the diet until the desired condition is achieved. but I will now bump up cardio by 20%. This just helps recovery and muscle preservation. but also tend to carry extra body fat. Low carb diets cause the release of a hormone sensitive enzyme. to each session of lower intensity cardio. Perhaps I will have them add one HITT session and add 5 min. This way I can make sure each variable is working before we move to the next. Normally over the 18 weeks I will only need to make 2-4 cuts. Lowering the amount of carbs better controls the release of insulin and allows for more efficient fat burning. Ketones are by products of fat oxidation. What about the majority of dieter that varies on the endo/meso scale? CARB CYCLING FOR ENDO/MESO’S One of the most common body types is the endo/meso. For week three I will keep calories the same because there was still some fat loss. but it does make dieting harder. not enough to be classified as obese. There are lots of former endo’s who through training and intelligent diet converted to the endo/meso body type. with each cut coming in every 2-4 weeks. When the endo/meso eats carbs. It also must be pointed out that anyone with a higher percentage of body fat will release more insulin and therefore create more possibility of fat storage.eat the baseline diet for a day. This is why we have the 10% time fudge factor. I also find it better for muscle retention and fat loss. once or twice a week. I allow the diet to do its thing. Low carb diets also cause the production of ketones. The receptor sites cannot efficiently do its job it overcompensates by releasing more insulin and the higher insulin levels stimulate fat cell growth. which can be used as fuel. The endo/meso will carry a ton of muscle. Lipase encourages the fat cell to release fatty acids into the blood stream. This is a good thing. I find most endo/meso’s are in the 15-22% body fat range. In this case for example or aspiring bodybuilder made his 10% cut and lost 1.
At 4 calories per gram of protein and the same for carbs this gives us 1. along with the catecholamine are two of the primary regulators of human metabolic rate. but I may have a client go back to baseline for up to 10 days (if there is a problem with metabolic shutdown).for being used as fuel. This becomes a double edges sword. How do we avoid this process and still lose fat? The answer is simple. but if you stay on the diet too long. Another way this type of dieting stimulates fat loss. I have my clients flip flop between two diets. low carb diet will do the exact opposite and stimulate the SNS and that in turn stimulates brown fat metabolism. with a serving of carbs in the morning and again post workout. Normally. Too few calories will eventually cause the body to lower production of thyroid hormone. 64 . The longer steady sessions will help burn up those free fatty acids. The remainder of the calories would come from fat.5 grams per pound of bodyweight. Stop dieting. For a 200 pound male this would be 200 grams of protein and 100 grams of carbs. Like muscle. like Gatorade for post training.200 calories. As we covered before. The carbs should primarily come from vegetable sources. brown fat is metabolically active and exerts a calorie burning effect. or cell voluminization. To give a brief background on the topic. There is however an upper limit and I stick to my recommendation of 1. A high carb diet stimulates the parasympathetic nervous system and that will slow the metabolism. This makes our low carb day in the 1. and the HITT sessions will free up more fatty acids and keep the metabolism stoked. I suggest whole oats in the morning meal and some simple carbs. Both are necessary for this type of diet. Most T3 is actually made in other tissues (especially the liver) from the metabolism of T4. I never go more then five days maximum on the diet phase. Training on the rotational diet will vary. you may suffer metabolic shutdown. High rep short rest training burns more calories and increases scaroplasmic expansion. The heavy work will help maintain muscle size and low rep work is actually more fat burning then the higher rep training. That is not much food for a 200-pound male. Yes. This swelling acts as an anabolic switch and signals muscles to grow. I also make sure there is a good combination of heavy low rep work and lighter high rep work. the thyroid gland releases two primary hormones T4 and T3 in a ratio of roughly 80:20 and does so in response to the hormone TSH (thyroid stimulating hormone). but 25 grams of whey with 25 grams of powdered Gatorade will do trick. that’s right. As fat loss slows we go to three days low and one baseline and so on. or at least hold their size. one of the reasons the Atkins diet was so popular.600 range. If you recall increased size of the sarcoplasm and capillaries will translate into larger muscle fibers along with an increase in nutrient delivery to the muscle cell. but again limit fat intake to 20%. T3. We start with two days of dieting and one day back on their baseline. You need low carbs and lower calories to low the weight. One response to low calorie and low carb dieting is a reduction in both T3 and catecholamine. A higher protein. The training program should balance both training styles. How few carbohydrates depend again on a variety of factors? I would say 50-100 grams is a good round figure. In this case that would balance out to around 400 calories of fat or 40 grams if we round up. Stop dieting for a day. protein has a TEF of 30% so we do want to increase protein. one low carb/low calorie and the other their baseline. but I always include cardio. is by stimulation of the sympathetic nervous system (SNS). Brown fat is the fat found around the organs and is also concentrated between the shoulder blades. when dieting. There are lots of post workout powders out there. Adding more carbs back also causes the muscle to swell with glycogen. Ketones can also suppress appetite.
DIETING FOR THE EXTREME ENDOMORPH Sometimes I get clients that don’t have stage aspirations. Where we end up all depends on progress. unless I have to. The one aspect I do not tinker with. The good part of extreme endo’s dieting is that fat will rapidly melt off at first. The body can make alanine. This catabolic process can be avoided with the inclusion of a few servings of lean beef. It will either go well and we get quickly into condition or it will take quite a bit of tinkering. Water can also be thermogenic. with up to 5 grams for those in hotter climates. This is why I like to take extra long with endo/meso’s. This is because any decrease in food volume followed by an increase in activity will help start the metabolic process. but due to the large volume of fat that is needed to be shed the process is far more demanding and time consuming. Most 65 . It is far better to be ready early. With water high and carbs low the salt will help keep blood plasma levels high. At that point.5 grams of protein is 270 grams not 300. I will move it further along the diet path. they just want to lose a ton of weight (no pun intended). 1. This will also help prevent you from looking flat and stringy. is there is no set rate for fat loss. Another trick is to keep the water cold. Cold water has been shown to increase metabolism by up to 25% for up to 30 min after drinking 16 oz of cold water. we can add a day or two to the low carb phase. Here are a few more points that need to be mentioned. As previously mentioned. I may also drop the carbs to 70 and of course the fats would also come down (as would the total calories). I have been approached many times by clients wishing to lose 100 or more pounds. On this diet. I do like to include some feedings of lean red meat. but it will need to break down muscle to do so. but as weight drops the diet will also need to be adjusted down. The endo/meso will want to hold that last bit of fat. I suggest adding 50% to normal water levels. If you’re off season water intake is a gallon move up to two. These clients are classified as clinically obese and carry 50 pounds or more of adipose. just to arrive at an endo/meso condition or 16% body fat. Water must also be kept high on this type of diet. Red meat is high in alanine. As body weight comes off. Endo’s usually don’t have a timetable or specific date to be ready by. With reduced carbs. The body has to increase the water temperature to the body’s temperature in order to absorb the liquid. is the baseline. High alanine levels help make glucose when carbs are low. This diet may be further modified as needed until the client gets to his desired goal. and 22-24 weeks is a nice reference point. then to fall way behind and have to play catch up. I also recommend keeping your salt intake up. For extreme endo’s. Once my 200-pound bodybuilder gets to around 180 pounds we need to refigure the diet. A minimum of 2-3 grams of sodium should be taken in daily. water also acts to hydrate the muscle and prevents them from appearing flat. Water is also used in the process of beta-oxidation when glycerol and free fatty acids are separated and moved into energy production. most of the previously discussed information is still applied. a nonessential amino acid that is required to make glucose. the diet becomes tricky. but normally I keep the nutrient and caloric levels the same. The big problem with endo/mesos.No diet can go without adjustments.
Oats. I may start them with just walking on a treadmill for 20 min. I also include daily red meat. the next 6-8 weeks of dieting. protein at 60% and the remainder is fats. and I eliminate all complex carbs. but I will always increase intensity and duration as the program moves along. 10% or as low as 50 grams.40 This is not 100% accurate and will not reflect activity level. Time is on our side and small changes make a big difference in the approach.4 X 24 X bodyweight in pounds X . 40% carbohydrates and 20% fats for a period of up to two weeks. There is no real baseline with the endo. As for the diet phases. I go back to the 40-40-20 ratio and really increase the calories. This is to really take advantage of the partitioning effect and leptin’s role in weight loss. All the carbs will come from vegetables. 66 . Weight training is always added. for the reasons discussed earlier. Some are aware of proper nutritional methods. but find difficulty in following them. but it gives me a number to go by. It is not feasible to have someone who is 100 pounds overweight and has never trained hard before to sprint 2-3 times per week and lift heavy another 3-4 times per week. most have life long eating disorders and little knowledge of nutrition. Endo dieting is best in stages of 6-8 weeks. Endo’s just do not have the capacity to stop once the food trigger is pulled. Here is the formula I use: BASE METABOLIC RATE (BMR) = 1. On refeed days. and the refeeds can go as high as 50% over the BMR. Activity is a must for endo’s and I try to get them to perform some type of activity daily. That is 6-8 weeks of dieting and a return to a more moderate approach for 1-2 weeks. On low days carbs are kept to a minimum. if at all. The breaks in the diet teach the individual how to eat properly when not on a rigid diet. and competition is far down the road.endo’s are simply seeking a higher quality of life. sweet potatoes and brown rice are the staple foods. I will use this number and divide the total into 40% protein. I have found this to be the best way to lose fat over the long term. I use the same carb cycling diet I use with endo/meso’s but I keep the low carb/calorie days at 5-6 and the refeed days at 1 to 1 ½ (mostly comprised of quality carbs). For this and many other reasons I forgo the standard baseline diet and just use a simple formula to determine a reference point. I limit junk to a minimum. and slowly build up to HITT and moderate cardio work. After that we begin. The type of work will depend on fitness level and general health. I may also drop the low calories down to 40% of the BMR number we arrive at.
We will work in blocks. Arms Day Six & Seven: Off Chest: 9 sets total 3 sets 4-6 reps Bench Press 3 sets 8-10 reps D/B Flys 3 sets 10-12 reps Incline Bench Press (You may wish to add a fourth three-set exercise. I am just giving an example of how it all fits together as a whole.. The First step is training program design. I change plans frequently and these are just fragments of the entire process used. Shoulders Day Two: Legs. etc. a sample muscle gaining with minimal fat accumulation program for someone coming off a high volume or high intensity cycle. Chest and Shoulders Day Five: Legs. do not go beyond failure using extensive forced reps. Most studies done on natural bodybuilders show a rapid fall off using the modern one muscle per week. not for us.I never had good legs until I added smart cardio to my program. negatives. and not the total process. Plan A.) 67 . CHAPTER 9: Sample diets Here are a few sample plans I have outlined for my clients. Arms Day Three: Off Day Four: Back. this will only overstimulate the nervous system and not aid in hypertrophy. I would not just copy and follow any of these plans. Stop each rep at positive failure. This will help foster an environment of hypertrophy. One disclaimer. Back. After four weeks I will make some adjustments. but the outline will be much the same. each block will be different and most aspects of that block will change. not over stimulation. and this is my recommended program for the next four weeks. Here is the program: Day One: Chest. These are just part of the process. total failure and beyond approach. This works well for our chemically enhanced cousins.
Now for cardio you start with a machine.your choice) Biceps: 6 working sets 3 sets 5-7 D/B Curl 3 sets 10-12 Barbell Curl Triceps: 6 working sets 3 sets 5-7 Lying Triceps Extension 3 sets 10-15 Close Grip Bench Press You can pick your own movements.Back: 12 working sets (may be more because of the chins) Front Chins (work up to 50 total reps over as many sets as you need) 3 sets 4-6 Bent-over Rowing 3 sets 8-10 one arm D/B row or Cable Row 3 sets Rack dead lift 12-6-20 reps (add weight first two sets. set of 20 is heavy and all out. I sometime will jump rope between or any other moderate activity. For example: 3 sets 10-15 Seated Calf Raise 3 sets 20-25 Donkey Raise Shoulders: 9 working sets total 3 sets 8-10 Side Lateral Raises 3 sets 10-12 Rear Lateral Raises 3 sets 4-6 Shoulder Press (Smith Machine. After you HITT go directly to another machine and do 15-20 min at a moderate pace. If you’re not into the mill use a stepper or any exercise. I am going to puke set) Quads: 9-12 working sets total 3-4 sets 8-12 Leg Press 3-4 sets 12-15 Leg Extension 3-4 sets 15-20 Squats one workout and Hack Squats the next Hamstrings: 6 working sets total 3 sets 6-8 Leg Curls 3 sets 10-12 Stiff-Leg Dead lifts (on alternate workout days that follow back "dead lift" day. Use a 3-4 second negative and an explosive positive on the lower rep stuff. After a 2-5 min warm-up go all out for 20 seconds. One Legged Leg Curls or D/B Leg Curls) Calves: 6 sets with any combination of three exercises. CAREFULLY step back on and sprint for 20 seconds. 70 tops! Cardio: Yes. Dumbbells . but keep the sets and reps the same. That is one rep. then step off onto the side of the mill and jog in place for the 40 seconds. empty stomach (but take 2 scoops of glutamine select by Beverly or Scivation Xtend). perform Seated Leg Curls. On the treadmill I like to incline to 9% and go at 9 MPH. and do HITT training for 5-10 min. Rest is 40 seconds between sets maximum so the workout should take 60 min on a good day. Behind Neck. say 80% VO2. I like the treadmill. start with five and add a rep a week until you’re at eight reps. we do cardio year round! Try to do cardio 1st thing in the AM. Other movements try to keep a continuous tension. The HITT will free up 68 . and then go easy fro 40 seconds. If you need to do cardio with weights do it after the weights and not on leg day. After the 40 seconds.
Don't believe every wise tale out there. chicken breast or turkey or fish) 40 grams complex carbs Meal #4 69 . chicken breast or turkey or fish 2 egg whites Meal #5 6 . chicken. you WILL NOT lose muscle.8 ounces lean protein (lean beef.2 whole eggs 1 cup of oats 6 strawberries or 1 orange Meal #2 Protein drink. I like ultra size or UMP (Beverly products) 1/2 a banana Meal #3 3 cups salad containing choice of salad vegetables w/ 2 tsp. HITT can be brutal. I would try not to do them on leg days. oil +1 tbs. vinegar.8 oz. I want three sessions per week. 6 .8 oz.2 whole eggs 1 cup oats 1 orange or apple Meal #2 Protein drink: same 6 fresh or frozen strawberries Meal #3 3 cups salad containing choice of salad vegetables w/ 2 tsp. turkey breast. the moderate will burn them up. After cardio wait around 30 min and then eat. chicken breast or turkey or fish) 40 grams complex carbs (your choice) Meal #4 6 ounces lean beef or 6 . or fish 3-4 cups vegetables Monday-Thursday Meal #1 6 egg whites . oil +1 tbs.8 ounces lean protein (lean beef. Now the diet: (all food weights are prior to cooking) Sunday-Wednesday-Saturday Meal #1 6 egg whites . vinegar. Again.fatty acids. 6 .
Scivation.8 oz. and the others are adjusted for activity. Supplements: I love Beverly.4 ounces lean beef or 6 . This diet is designed to provide three lower carb days. chicken breast or turkey or fish 2 egg whites 10 oz sweet potato Meal #5 6 . we need to adjust the carb totals down and dropping a few oz of potato or some rice etc. nonworkout days. This diet is designed to create max hypertrophy with no fat gain. AST and Labrada here are my choices for now: Beverly. another serving of Ultra Size or UMP. or fish 1 cup vegetables Tuesday-Friday Meal #1 6 egg whites . vinegar.2 whole eggs 1 cup oats Banana Meal #2 Protein drink: 6 frozen strawberries Meal #3 3 cups salad containing choice of salad vegetables w/ 2 tsp.8 oz. chicken breast or turkey or fish 2 egg whites 10 oz sweet potato Meal #5 6 . chicken.8 egg whites 1 cup of oats If you find a loss of energy or are losing weight add a sixth meal. 6 .8 oz. oil +1 tbs. turkey breast. Labrada or Natures best multi and antioxidants Beverly UMP or US. I feel it takes more energy to squat a HEAVY weight for 20 reps then to do chest. so more carbs that day are needed for recovery.8 ounces lean protein (lean beef. Labrada MRP or AST MRP Scivation Xtend or Beverly glutamine select Labrada supercharge pre workout (this kicks ASS!) San fish fats (best fish oil on market) AST VP2 or Beverly muscle provider post workout 70 . chicken breast or turkey or fish) 40 grams complex carbs Meal #4 4 ounces lean beef or 6 . If you’re gaining weight too fast.
10 x 0 =25 Goal: Four Circuits Per Workout A1 6 Incline Dumbbell Presses at 45-degree Angle Rest 10 seconds 12 Incline Barbell Presses at 45-degree Angle Rest 10 seconds A2 A3 25 Incline Dumbbell Presses at 30 degree Angle Rest 2 minutes Repeat 3 times B-1 6 Weighted Chins Rest 10 seconds B-2 12 Bent Over Rows Rest 10 seconds B-3 25 Seated Cable Rows to Neck Rest 2 minutes Repeat 3 times C-1 6 Seated Dumb Bell Presses Rest 10 seconds C-2 12 Seated Lateral Raises Rest 10 seconds C-3 25 Lateral Raises with Cables Rest 2 minutes Repeat 3 times End with 100 reps for upper and 100 reps for lower abs Advanced GH Arms and Legs Workout Choose weights that reflect your 6RM. 20 x 0=12. Back and Shoulders Workout Choose weights that reflect your 6RM. 12RM and 25RM Tempo: 40 x 0=6. post workout. Plan B. a precontest plan using high/low carb dieting and using an undulating workout program. 12RM and 25RM Tempo: 40 x 0=6.AST micronized creatine or Beverly creatine select. 10 x 0 =25 Goal: Four Circuits Per Workout 71 . 20 x 0=12. This includes a sample peak week Advanced GH/HITT Workout and Diet Plan Advanced GH Chest.
12RM and 25RM Tempo: 40 x 0=6. 10 x 0 =25 Goal: Four Circuits Per Workout (Continued) D-1 6 Incline Dumbbell Curls Rest 10 seconds 72 .A1 6 Squats Rest 10 seconds 12 Lunges Rest 10 seconds A2 A3 25 Leg Extensions Rest 2 minutes Repeat 3 times B-1 6 Leg Curls Rest 10 seconds B-2 12 Romanian Dead Lifts Rest 10 seconds B-3 25 Reverse Hypers or Back Extensions (Hamstrings) Rest 2 minutes Repeat 3 times C-1 6 Dips or Close-Grip Bench Presses Rest 10 seconds C-2 12 Decline Barbell Extensions Rest 10 seconds C-3 25 Cable Press Downs Rest 2 minutes Repeat 3 times Advanced GH Arms and Legs Workout Choose weights that reflect your 6RM. 20 x 0=12.
D-2 Rest 10 seconds Standing Barbell Curls D-3 25 Standing Pulley Curls Rest 2 minutes Repeat 3 times End with 75 reps Seated Calve Raises and 75 Standing Calve Raises. Advanced GH Power Workout Choose weights that reflect your 5 RM A-1 3-5 Back Squats Rest 30 seconds A-2 3-5 Lying Dumbbell Triceps Extension Rest 60 seconds B-1 3-5 Pull-up Rest 30 seconds B-2 3-5 Leg Curl Rest 60 seconds C-1 3-5 Standing Barbell Military Press Rest 30 seconds C-2 3-5 Standing Calf Raises Rest 60 seconds D-1 3-5 Dumbbell Hammer Curls Rest 30 seconds D-2 3-5 Incline Dumbbell Bench Press Rest 60 seconds Repeat Eight Times Advanced HITT Cardio Workout Cardio Only on Monday and Thursday Workout Followed by Cardio on Tuesday. Wednesday and Friday • • Begin each cardio session with a five minute warm-up After the warm-up do the following: 73 .
• • • • • 20 seconds sprint and 40 seconds at a reduced level – five intervals Use 9 – 12% incline @ 9-12 mph Add one minute (20/40) per week until you reach 10 intervals After the sprints. Thursday Pre AM Workout 2-3 scoops of L Glutamine and 1 scoop Creatine Post AM Workout 1 scoop Muscle Provide and 1 scoop Creatine Meal 1 8 egg whites – 1 yoke Meal 2 6 oz chicken. Take two-three scoops of L Glutamine pre cardio • • Consume meal Number One about an hour after cardio Advanced GH/HITT Diet Plan Monday. turkey breast or fish (Thursday) ½ cup oatmeal. turkey breast or fish 2 egg whites Meal 5 Meal 6 6 oz chicken. 30 gms liquid carbs and 15 gms of whey with 5 gms of Creatine Post AM Workout 74 . 6 oz sweet potato + 20 gms fruit This is a low carb/cal diet and serves to put the body in a fasting fat burning state. turkey or tuna 1 cup vegetables Meal 3 2 cups salad with vegetables + 1 Tbs oil & 1 Tbs vinegar Meal 4 8 oz chicken. Advanced GH/HITT Diet Plan Friday – Power Workout Day Pre AM Workout 2-3 scoops of L Glutamine. do 25 minutes on a different machine (do 15 minutes on workout days) Do not eat for pre-cardio and following the cardio consume 30 grams of whey with no fat. Tuesday. Wednesday.
1 scoop Muscle Provider and 2 scoops of Gatorade and 5 gms Creatine Meal 1 Meal 2 Meal 3 Meal 4 Meal 5 8 egg whites. chicken Meal 5: Carb up Meal: 1 cup oatmeal + 8 oz sweet potato + small banana 75 . turkey breast or tuna. 2/3 cup brown rice 6 egg whites. 1 yoke. ½ cup oatmeal Advanced GH/HITT Diet Plan Contest Week Monday Meal 1: 6 egg whites + ½ grapefruit Meal 2: 6 oz white fish + 2 cups green beans Meal 3: 6 oz white fish + 2 cups green beans Meal 4: 6 oz chicken + 2 cups green beans Meal 5: 6 oz chicken +1/2 grapefruit Tuesday Meal 1: 6 egg whites + ½ grapefruit Meal 2: 6 oz white fish + 1 cup veggies Meal 3: 6 oz white fish + 1 cup veggies Meal 4: 6 oz chicken + 1 cup veggies Meal 5: 6 oz chicken + 2 cup lettuce +2 TSP vinegar Wednesday Meal 1: 6 egg whites + ½ grapefruit Meal 2: 6 oz chicken + 1 cup veggies Meal 3: 6 oz chicken + 1 cup veggies Meal 4: 6 oz. turkey breast or tuna 8 oz tuna or other lean protein 8 oz chicken. chicken + 1 cup veggies Meal 5: Carb up Meal: 2/3 cup oatmeal + 6 oz sweet potato Thursday Meal 1: 6 egg whites + ½ grapefruit Meal 2: 6 oz chicken Meal 3: 6 oz chicken Meal 4: 6 oz. ½ cup oatmeal 6 oz chicken.
2-3 times a day Monday. This is a free-exercise pan. sissy squats. adduction.) Do high reps (12-30) and rest 15-20 seconds between sets. Tuesday less. Monday hard. do 40 minutes a day. lunges. No Potassium.” No HITT cardio. doing the number of sets that you want to do. Strive for a maximum pump and burn. Wednesday Do a whole body workout. Advanced GH/HITT Workout Plan Contest Day 76 . Tuesday. Keep water high until Friday and than have 24 oz between 6 PM and morning. abduction. Total workout should be about 90 minutes Thursday and Friday Do a whole body workout. decreasing intensity each day so by Friday you are taking a leisurely “walk in the park. and do circuit training. Keep sodium light until Friday and then cut it out. Workout Pose 15-20 minutes. leg curls. working muscle to muscle. but cut the time to 45 minutes on Thursday and 25 minutes on Friday Note: Replace Glutamine with Mass Aminos and drop Creatine until Friday and reload it Friday and Saturday. including legs (leg extensions.Friday Meal 1: 5 oz 93% lean beef + ½ grapefruit Meal 2: 6 oz chicken + 1/2 grapefruit Meal 3: 5 oz 93% lean beef + 1/2 grapefruit Meal 4: 6 oz chicken + 1/2 grapefruit Meal 5: 5 oz 93% lean beef + 1/2 grapefruit Advanced GH/HITT Workout Plan Contest Week Cardio Monday – Friday. Keep repeating. keep working. and so on until Friday. just 40 minutes of light cardio work.
dips. and phase 2. An example for a 140 pound female would be 1400 calories. 70 grams of carbs and 38 grams of fat broken into five regular meals and one post training meal. Here is an example of a meal plan. eat another 4 oz of sweet potato and a very small portion of chicken (optional) Drink 24 oz of water between waking up and prejudging Drink normally after prejudging Do a light pump up before going to the venue (push ups. 20% carbs. 55% protein. Phase 1. This rotation will be continued for three cycles. band stretches. or nine days. To start the plan you go two days on phase 1 followed by one on phase 2. to serve as a primer allowing glycogen to go into the muscles Two hours before prejudging eat 6 oz of sweet potato 45 minutes before pumping up have ½ of a Snickers bar When you pump up. higher calorie and higher carb day. • • • • • • • • • • Plan C. 25% fats. 195 grams of protein. This rotation will continue until the plan is further modified or changed. Meal #1. is a sample carb rotational diet for the endo/meso. On the tenth day you will stay on phase 1 for three days followed by one day at phase 2. The rotation diet Diet There are two different plans you bounce back and fourth from. ½ grapefruit 77 . Phase 1.Saturday • Early Saturday morning (when you wake up in the middle of the night) eat 4 oz of sweet potato When you wake up Saturday morning.8 egg white with 1 yolk.10 calories per pound of bodyweight in the following breakdown.MRP such as UMP and ½ grapefruit Meal #2. have 6 oz Gatorade Repeat the Snickers and Gatorade when pumping up for your second Class Between the two shows have a light meal Have fun. a low carb low calorie day.
Here is an example of the power days: Day #1. Rep cadence will be an explosive positive. Training will be done on a split system.6 egg whites with 1 cup cooked rice Post W/O. squats. 1 cup green beans Meal #4. The workouts will be split between upper body one day and lower the next. Do your first set of a movement. until all sets in the A-B sequence are completed.8 egg whites with 1 yolk. in a controlled explosive movement. 50% carbs. then the straight bar and finally the wide bar. 1 day on. For out 140 pound example the macronutrient content would be 1700 calories. low rep explosive days followed by two high rep controlled movement days. Workouts will alternate between two heavy. use a 2 day on. chicken. 10% fats. 2 cups green veggies Meal #4. cottage cheese. Movements on the heavy days will be comprised of primary movements (core type exercises such as leg press. A2. B1 .Incline press 6 sets of 4 reps. Try to keep the same weight each set but adjust the angle of the bench down every two sets starting at 45% and working down to 10%.Alternate between A & B movements. ½ cup oats Meal #5.12 calories per pound of bodyweight in the following breakdown. 1 cup rice. followed by a controlled negative. 1 tablespoon natural peanut butter Phase 2. chins.). Example meal plan would be: Meal #1 – UMP with 3/4 cup dry oats Meal #2.Overhead press 6 sets of 4 reps B2.6 egg whites. large salad Training Training will combine both high and low volume and high and low rep work. Take 2-3 seconds to lower the weight and then force the weight to a lockout. 78 . rows etc. Change handles every 2 sets starting with the V-handle.8oz.Cable rows 6 sets of 4 reps. chicken. 170 grams of protein. 1 day off cycle. 40% protein. rest 40-60 seconds etc. rest 40-60 seconds and then do your B movement.30 grams whey Meal #3.Post W/O. 210 grams of carbs and 20 grams of fats in our five regular meals and one post workout meal.Chins 6 sets of 4 reps. working each muscle twice every seven days. A1. presses. 1 day off. Change grips every 2 sets from wide to close grip. but this is not a superset.30 grams whey and 30 grams Gatorade Meal #3.4 oz. dead lifts. large salad Meal #5.5 oz chicken. The following days will be comprised of a secondary core movement and some isolation movements.3 oz.
Peck deck flys 2 sets of 12 reps A2.Straight arm pull down 2 sets of 12 reps A5.3 sets of 10-12 reps Day #3 – off Day #4 – Now we move into a lighter.off 79 . A1. To increase tension of the muscles we will be doing alternates for the same muscle group.Hack squats 6 sets of 4 reps B2. Again.Triceps dips 2 sets of 12 reps B7.Incline bench press machine 2 sets 12 reps B1.Curls 6 sets of 4 reps. Rep speed should be 2-3 seconds to raise and lower the weight with 1 second contraction at the top and bottom of the movement. Change handles after 3 sets.Triceps press down 6 sets of 4 reps.Spider pull down 2 sets of 12 reps A4.Diver rows 2 sets of 12 reps B4. A1.Medium grip pull down 2 sets of 12 reps B3.Incline dumbbell curl 2 sets of 12 reps B6.Dips 2 sets of 12 reps B2.Dumbbell lateral raise 2 sets of 12 reps B5.Spider bench curls 2 sets of 12 reps A7.A3 .Calf raises 6 sets of 8 reps B3. using A1 and A2 resting only 15-20 seconds between exercises and both exercises will be for the same muscle. high rep program using continuous tension on the muscle. Use more angles.Upright rows 2 sets of 12 reps A6.3 sets of 10-12 reps Day #2 .SLDL 6 sets of 4 reps A3.Cable crossover of 12 reps A3. Change hand position after 3 sets.Use the same rep tempo as day #1. Hanging Knee raise. B3.Leg curls 6 sets of 4 reps A2.Leg press 6 sets of 4 reps B1.Seated calf press 6 sets of 6 reps Incline sit-up.Long triceps ext 2 sets of 12 reps Bench leg lift 3 sets of 20-30 reps Day #5. but fewer overall sets per exercise.
Butt blaster 2 sets of 12 reps B5.Hack calf 2 sets of 30 reps B7. Moderate sessions will be done twice a day for 30 min in the AM and another 30 min post workout. Due to the extreme nature of HITT it is best to have at least one meal in on HITT days.Calf press with knee bent 2 sets of 50 reps Ball crunch 3 sets of 20-30 reps Cardio Cardio will be done daily but alternated between moderate and HITT sessions. 80 . A1. you may use a non-impact piece of cardio equipment. but always strive to work harder each session.Day #6. There will be days when leg soreness dictates a different option. I also recommend HITT and sprint training NOT be done first thing in the morning.Sissy squat 2 sets of 12 reps A4. For the example. Day #5.45% hyperextensions 2 sets of 12 reps A6. but the bike or Stairmaster may be used.Leg press 2 sets of 20-50 reps B3. You will do your HITT on your off days.Use the same rep tempo as day #4. but each HITT session will be comprised of a different sprint/walk or high intensity/low intensity period and number of reps or cycles.Walking lunge 2 sets 20 reps per leg A3.20 seconds sprint – 1 min walk/jog for 12 reps.Leg extensions 2 sets of 15-20 reps A2. 90 second/jog walk for 8 reps Day #7. listed sprint does not necessarily mean actually sprinting.Inner thigh 2 sets of 15 reps B6.BB hack squats 2 sets of 15-20 reps B2. 3 min walk/jog for 4 reps Do not increase the length of the sprint or number of reps.30 seconds sprint. HITT should be done for 16 min not including a 2-3 min warm-up and cool down. If you sprint and experience knee inflammation or leg soreness on the following sprint day. HITT cardio will be done in a sprint and preferably on a treadmill.1 min sprint.Seated leg curl 2 sets of 12 reps A5. sprinting or Stairmaster but sprinting is the best choice.Outer thigh 2 sets of 15 reps A7. Choose any machine and try to maintain 70-80% of your max heart rate. Preformed for 16 min and again you may use the bike.Belt squats 2 sets of 20-30 reps B1. Here is the HITT template: Day #3. but a period of 100% maximum effort using any cardio you choose.Leg curl 2 sets of 12 reps B4.
For those who were not around back then. even though no boron could be assimilated that way. and companies were using the effect of steroids to convince the consumer that Mr. Diets are as individualized as fingerprints. and they change constantly. and implement your diet and training strategy and you’re on your way to a peaked physique.99! Yes. All through the use of this great series of products. and it came with a diet and nutrition guide. Not too many claims were made about their effectiveness then and not too many people I knew took anything more then vitamins. sugar and milk solids. establish the baseline. CHAPTER 10: Supplements SUPPLEMENTS. but did not contribute to an ounce of muscle. all for just $139. I must also add that the base line diet needs to be established yearly. Just because you had a baseline of “X” number of calories in “X” ratio of macronutrients last year it does not mean it will be the same this diet cycle. FILLING IN THE BLANKS I remember when I started back in the late 70’s there was little to choose from as far as supplements were concerned. It sold as a sublingual liquid. It was affected mostly by marketing and hype. but the supplements cost less then $7. mostly soy. The theory was ingesting a gland would somehow help your own glands to produce more hormones. The really exotic stuff was desiccated liver and glandular. In the 80’s the supplement world exploded. marketing at its best. America got his 20” arms from taking Boron. There are many variables that affect metabolism.00 to manufacture. There was actually some value to the information in the manual. There were some chalky tasting powders. Cybergenics was the first to prefect the before and after photos started long ago with the Charles Atlas cartoons in comic books. 81 . cod liver oils and vitamins. As the 80’s progressed marketing became even better and products such as Cybergenics and Hot Stuff would fly off the shelves.00. Determine your body type. You saw a before and after photo of someone who took the product for the magic 60 days and went from Don Knots to Frank Zane. for about $35.A FINAL WORD Once again this is just an example of the process I use to achieve a client’s goals. It looked scientific and made lots of money. and everything shifts off the baseline diet. boron is a trace mineral that was sold as a testosterone booster.
and others that have not been proven. I will not get into specifics on supplements. kept it basic. Met-Rx had actually put some thought and science behind its product. They too put some research into their products and even hired several top researchers. There are other solid manufacturers. and is still a solid choice for meal replacement. It was an excellent product for its day. I will not give specific examples of products I use. but I do like the following manufacturers: Beverly. came out with their own line of supplements. 82 . smilax. I remember using FRAC. From the 90’s on. There are some products that are validated by science. The consumer these days must make an effort to educate himself and to know exactly what they are taking and where it came from. Primaforce and Cytosports. there is quite a bit of unsubstanted JUNK! There is also a current trend towards producing real steroids and selling them as supplements just because they fall between the lines legally. AST. From there. Labrada Nutrition. That did not throw in a lot of crap. the industry began to play catch-up and soon everyone was doing research. once the champion of Met-Rx. creatine monohydrate and glutamine. such as Anthony Almeda. Still the only useful items in my supplement cabinet were good old vitamins and minerals that I overlooked. but do seem to produce results. a plant sterol (hormone) and just about every formula they came up with. A few years later EAS. and who compete in federations that do not have a ban on ephedra) Green Tea extracts Caffeine Desiccated Liver (yes. Scivation. but I trust these the most. That was until Met-Rx and soon after EAS. if I include them in my programs they have been validated. SAN.By the 90’s it had gotten out of hand. or delve into what works and what does not. Sesamin) L-Carnitine 7-Keto-DHEA This is just a short list. a rice derivative. Just as there are good and solid products that do work. EAS brought us two cutting edge products. old school but effective) Special fats (CLA. some solid products did begin to emerge. Met-Rx started the MRP craze with a really solid product. There is just way too much out there. to find them products that would work. I add and subtract products all the time based on effectiveness and research. They used a combined protein matrix and avoided soy as a source of protein. that don’t seem to work. I will provide a short list of supplements my clients may see in a program. EAS. solid and included just the right amount of vitamins and minerals. Here is my Team Sully short list: Multiple Vitamins Antioxidants Whey Protein Meal Replacement Powders Creatine Branch Chain Amino Acids EFA’s Fish Oils Ephedrine products (only for clients who tolerate stimulants. and rest assured. some valid but some was a real stretch.
I won the show and was in my all time best condition. You can’t fool the body. but there is nothing that can be done to dramatically affect your physique. Another time. or it can destroy all your hard work.com Remember supplements are just that. I was given a cycle where I would eat no carbs for 4 days and then gorge for three. ate 10 grapefruits per day the last week (almost got an ulcer) and many other foolish experiments. something about the carbon and caffeine? I made it through 16 cans before I felt violently ill. The culmination of months of diet and training can either be enhanced by the efforts of the last week to ten days. Both are active on many websites and Layne has his own site. drinking up to 4 gallons of water a week out and then cut it back to ½ a gallon over the course of the week to “trick” the body into shedding more water. However. Check with respected people in the industry such as Layne Norton or Doug Miller if you have a question. 83 . there are theories out there and everyone seems to have some secret on how to come in ripped and dry. and then cut my water the last two days. ephedra. To protect the innocent I will walk you through a few of my failed peaking strategies.com and type in any product claimed to be “scientifically studied” If it was.Once again. Review the rules of the federation you’re planning on competing in because some items. In 1996 I decided to just walk into the contest and do nothing special. and not at the companies website. there is much you can do to sabotage your look. it will be on pubmed and the results will be there as well. I was so sick from the 4 gallons that I skipped the show. Yes. When I first began to compete I was told that I should not drink any water for up to four day precontest. Don’t buy into the hype or marketing of any product. there are things that can be done to influence how you look on stage. I went from full and hard a week out to flat and squishy the day of the show. www. but in reality there is nothing you can do to create a dramatic positive change.pubmed. are allowed by some and banned by others. I have also sodium loaded (that was a disaster). supplements to an excellent diet and training program.physiquescience. Yes. Another time I was told to drink an entire case of diet soda the night before the show. If you need a reference try www. or something like that. DHEA etc. cut out all sodium and take in 99 MG of potassium every hour for the last few days. I did this and ended up with an IV hooked to me the day before the show. I once did a sodium and water load. THE FINAL WEEK The process of peaking is simply the art of arriving on contest day in the best possible shape. buyer-B-where! Do your research. CHAPTER 11: The art of peaking PEAKING.
we stay at 180 or at most drops to 130-150. The body will not be affected by less. muscle size and density. high sets. The point is. If the maximum daily number of carbs you could tolerate through the diet was 200 grams in a day. As stated before the loading day will be about the same as a normal refeed day. I would rather have a carb sensitive individual come in dry and hard with less fullness then full and soft. Of that only around 70% will go to the muscles. This means smooth! How much carbohydrates you take in and when they are consumed will depend on a variety of factors. Again it is individual. What I do suggest is taking in the usual number of carbs you ate daily but changing the workout to a glycogen depletion style workout. but not to a dramatic extent.Now over time I have found ways to subtly influence how you look on stage. and I keep the cardio in. but I would suggest no more then you tolerated on a refeed day. moderate fats and low carbs. Some meso/endos can wait until the day of the show and still others are best off carbing two days out and then switching back to high protein. We know that some individuals are carb sensitive and insulin resistant. low rest and more moderate loads. It will always find a way to achieve balance and the process will not always make the physique look better. A few notes jotted down over the last month of refeeds. I like full body workouts. These variables will differ person to person and are based on sex. I do not deplete the carbs. If you take in too much glycogen the rest will end up as interstitial fluids and water will follow glycogen. don’t eat 450 the last three days before the show. The number of days of loading and depleting varies. right under your skin. On average the body can store 250-450 grams of carbohydrates in the body. This causes a slight diuretic effect and will prevent any spill over. Carbs. The point here is do not eat anything the last week you have not eaten through out your diet. just go with the natural rhythm of the diet itself. and not peak week. but you must understand the body has thousands of chemical reactions going on all the time. I also do not totally avoid leg work. I will have some clients train 90 minutes or more starting Monday and cycle down the training time until the Friday before the show. You must control some variables the final week. This is all determined in the weeks and months prior to the show. death circuits or giant sets the last week. without some spillover extracellulary. If you’re an endo and eating 50 grams a day. and do not increase the normal amount of any macronutrient too far beyond what you have been doing. sodium and water will be controlled. and 50 are much easier on the diet then 0. Some have food allergies and the wrong carbs or a new food not on the precontest diet can cause water retention. we stay at 50. it can’t tell 50 from 0 anyway. Lots of posing also helps depletion. That means not all the carbs and water will end up in the targeted muscle cells. with perhaps a 10% jump for a real 84 . can go a long way towards perfecting the loading day. A suggest a few trial runs once your lean enough to get an accurate reading on how the carbs are effecting your physique. body fat percentages and the individual ability to tolerate carbs. around 20% into the liver and the rest as blood glucose. I do not believe in depleting the final days. but stop the HITT work. I find mesomorphs can start taking in carbs the night before a peak. as normally presented. When you take in your carbs is also individualized. Again it varies. You can’t take in more carbs then the body can tolerate. These reactions are all controlled by your brain and the brain always wants the body in a state of homeostasis or dynamic equilibrium. If I have a meso client taking in 180 grams on a low day. If you could not tolerate that much carbohydrate through the diet phase then how can you expect the body to process them just because its peak week? Let me start by saying the carb up. This means high reps. does not work unless you have chemically altered you body physiology.
I like to carb for no more then 24 hours. You cannot increase potassium and not expect sodium to be effected. that means posing. Once you fill glycogen stores in the muscle and liver. I will not present a long chapter on posing. This increase blood plasma and allows for fuller muscles when glycogen is low. More if you’re losing quite a bit through sweat. and not in front of a mirror! I can tell those who use the mirror as a guide ever time I see them on stage. Presentation is the key. The first is presentation. do not reduce more then 10-20% for more then 12 hours. This goes for bodybuilding and figure. When you drop out sodium there is a corresponding drop in blood pressure and plasma is pushed out of the vascular system. and if you do reduce the volume. I make sure clients salt their food the last few weeks before the show. but never eliminate it. do not eliminate water. All low carb diets should be higher in sodium as well. the balance works on both ends. When you’re fully hydrated the water will go into the muscle cell. water. but I do recommend you find a qualified posing coach to help you through. I always tell my client to keep sodium at normal levels through the diet. The body is 60% water. One word on water. Aldosterone will begin to be released in as little as 12-14 hours after a water shortage is recognized. the rest goes to the skin. If water is high excess sodium will flush out. That is because the muscles are filled with water. If you’re as little as 2% dehydrated it will impact muscle hardness and density. Any more and the balance is disrupted. even more is recommended. This is only in extreme cases for endo’s. with muscle tissue being 70-75% water. Excessive potassium will stimulate the release of aldosterone. such as aldosterone. This is a slight reduction. meaning that you want two times as much sodium as potassium. I want to discuss a few of the little things that make a physique stand out on stage. all others need not apply. not an all out cut! Never cut water completely. or under the skin. Just look at how full and hard you are the week before the show. You must be able to feel when you’re locked in. I prefer to keep the sodium high right up until the day before the show. and into the skin.5 grams of potassium. there are no mirrors on stage to guide you. The last variable is sodium. The kidneys will then do all they can to prevent more sodium from being eliminated and the sodium will be reabsorbed and serum sodium levels will remain unchanged. again the body strives for balance. Little or no water will be stored as interstitial plasma. just keep drinking. That is how you want to look on stage. 85 . If you’re taking in 2-3 grams of sodium then you want 1-1. Yes. and any excess will be eliminated. They always have a slightly lost look because they cannot feel when the pose is right. It will only store there when the brain signals the body that it is dehydrating. full and vascular. Remember the body strives for balance and the balance between sodium to potassium is roughly 2:1. and is a self-preservation mechanism to allow the body time to get water. The average person needs between 2-3 grams per day. At that point I will have client lower sodium. If you attempt to potassium load. water.meso. aldosterone levels will increase and blood plasma levels will decline. with the idea that potassium ions inside the muscle will pull more water to the muscle. Can you say soft and squishy? As for potassium. I never have a client cut out water. but I may have them reduce fluid intake the last 12-14 hours. your wrong. because the body knows it has enough. so in the summer time or in hot climates. fully hydrated and dense. In essence your body will stop eliminating sodium. You must practice your mandatory poses. Sodium and potassium are responsible for the balance of fluids inside and outside the muscle. As a long time judge I can say there are times when the best physique does not win because the individual does a poor job at presenting what they have. Water. You cannot influence one without affecting the other. to decrease the chance of spillover. This is done through the release of hormones.
Tan early as well. At larger shows it is 60 seconds and they are timed. 4-6 weeks is a good time to start hair elimination. If your routine is 69 seconds your music may be cut in mid pose and you will have to finish in silence. and get a tan. If it’s not you. others like Jantana bronzers and others Dremtan. I like to have a trainer with me back stage. Some like several coats of Protan. There is a lot of down time at a show and nothing worse then being stuck in the parking lot for hours. right on the application it had the list of mandatory poses.com or www.bodybuilding. If you do not have a posing coach then check out a posing guide on one of the bodybuilding site such as www. Let them know what you need and expect from them and you should be fine. feet and hands! NOTHING looks more ridiculous then someone who Dream tanned their whole body but had a big white face and hands on stage. Yes. two sets of posing trunks. You look like a Mime! Make a list of items to bring to the venue. Review and practice. I am Irish. light or dark skinned. but all are messy.ocbbodybuilding. Some shows are 60 seconds. for god’s sake. so you will look like you have a skin disease for a few days after the show. Finally. HAVE FUN! There will only be one winner. Start shaving early. but it’s not necessary. They just need to be trustworthy. Food. but not as much at nontested shows. directions. Also check on props. do your face. Also tell your friends to hold off on any outburst till after the show. others 90 seconds. The directions are on the labels. Try them all and see what works best for your skin. film. just hold your comments and do not make a fool of yourself on stage. Check the rules and make sure you’re prepared. Another trick is to get a video of a prejudging and actually go through the mandatory poses as the judge calls them out. have fun! I will state this again. I competed in a show that one called for a pose I did not know. Have grubby cloths and old sheets to sleep in as the dye will get everywhere. 3-4 sessions in the tanning bed should be enough. I once had 86 .com or pick up a good posing video. It will give you the feel for the contest and you will have an idea of how long to hold each pose and what sequence they are called in. A trainer can help with the final touches like applying oil and making sure you have your number on. towels. extra copy of your music. Bronzers and artificial tanning is a MUST. Just make sure whatever federation you are competing in has a list of there mandatory poses. read that again. There is lots of camaraderie at natural shows. start applying coats early. and do not tan well. and the judges do there best. again check with the guideline for the event. One final thing. It also seems to tighten up the skin. it is mandatory to have some type of color on stage no matter if your figure or bodybuilding. I looked foolish on stage attempting to emulate what the others were doing. This serves to even the tan out and give the body a harder look under the lights. As for a routine. It’s also noteworthy to mention that they do not need to be experienced. Don’t wait until the last day to shave your body. That was extreme. some bands to pump up with. Even African American bodybuilders need to apply at least one coat of Protan or some other brand of dye. It was my fault. There are many products and methods out there to try and I suggest you do a few dry runs before the show. but I have found even a slight base tan helps my color on stage. but it happened. They are also a pain to get off. extra clothes and a book to read are all necessities. If you use a dye. This causes inflammation as well as shaving bumps. as early as Wednesday for the really fair skinned. I once saw someone come on stage with a baseball hat and sunglasses and the head judge threw him out of the show. Have a map of the area too. as some federations ban them. a camera.I suggest you begin posing at eight weeks out and start with one or two cycles of the mandatory poses a few times each week. Ask the promoter what the case is if you go over.
I find its also beneficial to take 5 days of rest or active recovery training every 3-4 months to give your body and mind a break. you’re still the same person you were before. and trust me the audience and competitors never forget a poor sport. so have fun. Some people have found success with even higher frequencies. but the stress is varied each workout. you won't lose anything and you may find that you gain a lot when you come back to the gym. make some new friends and enjoy the experience. CHAPTER 12: Q&A Q & A Section. I was judging and took it upon myself to get up and remove the individual from the show. This rarely works for anyone other then the genetic superior mesomorphs training naturally. It’s only bodybuilding. and for the most part. Win or lose the achievement is being on stage. once every 5 days works best for natural bodybuilders. I have also seen trophies smashed and people not respond on stage when called at less then first place. So they'd work up to a new peak over 12 weeks (on a 3 week hard/1 week easy schedule) including their final taper. or just light to moderate cardio. The Chad Waterbury method and Alwyn Cosgrove’s approach to training hit everything three times/week. and I normally recommend up to 3 days off. Q: How many times a week should I train a body part? A: I have found that an average body part frequency of twice/week or. Poor sportsmanship is a sure sign of insecurity and poor self-image. If you win.a trainer who exploded on stage when his client came in a close second. He has never been allowed back to any show held by that promoter. Not only was this embarrassing to the class champion but it was a poor reflection on his client. Q: How many days per week should I take off? A: A minimum of one day totally off per week is necessary for full recovery. Charlie Francis. no one but you will really care. and disrupted the show. The one body part per day/week workouts were first popularized by anabolic steroid using bodybuilders who could recover and grow training once a week because of there artificial hormonal system. I have NEVER met a bodybuilder who did not benefit from taking more days off each 87 . He belittled the winner. take 5 days off to recharge and then do it again. hypertrophy specific training (HST). There will be no marching bands or parades in your honor. often gave his athletes 5 days completely off from training between every 12-16 week block. sprint coach extraordinaire. not in what some award says. The every 5th day approach used in Doggcrapp and most Charles Poliquin workouts is also effective.
intervals 88 . Q: Should I be doing high intensity. Q: Should females train any differently for fat loss and muscle gain? A: Not really. They are not as driven by ego either so their form is better. Q: What is the best way to maintain muscle mass during a diet? A: First. A: There are pro’s and con’s to all of them. Finally. Aim for 1-1. Q: Is too much protein bad for the kidneys? A: This is one of the myths that permeate this field (Squats killing knees is another). Interval training leads to a greater fat loss despite a smaller calorie burn during activity because it generates a much larger EPOC (excess post-exercise oxygen consumption) which are the calories burned post exercise. Too many people try to mimic pro bodybuilders. you will still have to adjust calories each week based on real world changes in body composition. you can adjust calories depending on goals.5 g/lb bodyweight will be damaging to the kidneys. On the flip side it tends to be boring. It's true that people with pre-existing kidney problems have to restrict their protein intake but that doesn't mean that a high protein intake will give you kidney problems. Start with a maximum of 20-30' of moderate intensity aerobics and build up from there. assuming a relatively average activity level (exercising 3-4 days/week and not too terribly sedentary) have a maintenance caloric requirement of 12-16 calories per pound. There is no evidence that a protein intake in the realm of 1-1. Most people. Advanced guys need to train less but train harder. make sure you take in enough protein. excess seems to cause muscle loss and it can be difficult to burn a huge number of calories unless the duration of each workout is extremely high. The volume and frequency of heavy work should be reduced but the load (weight on the bar) should be maintained. Steady state aerobics tend to burn more calories during the exercise bout than interval training due to the longer duration and can be done more frequently. although females tend to respond to slightly higher reps in the beginning and I also find that heavy core work using the power movements yields better results with women. Because that is the determinant of how many calories you need at this moment. increase it by 10-20% for weight/muscle gain. You can decrease estimated maintenance calories by 10-20% for fat loss.5 g/lb while dieting. especially for long durations. who often use high reps to 'cut up' (and who have anabolic steroids to prevent muscle loss) but this is the worst thing that a natural do. If you start doing 12 hours of aerobics per day along with a major calorie reduction you will lose significant muscle. Next is to continue performing at least some heavy weight training. especially if you're cutting calories significantly. Most beginners need to train more on a regular basis. Females are also much easer to work with as they have no preconceived ideas as to how to train. with women tending to be at the lower end. As far as overall program design there is little difference in male and female clients. From that point. Interval training also improves the muscle's ability to use fat for fuel more effectively than aerobic training.week and taking scheduled recovery periods. Please note that these are only starting points. interval or steady state cardio. However. Q: Should I use lean body mass or total weight to set my caloric intake? Or should I use goal weight? A: I recommend basing caloric estimates on current total bodyweight. don't go nuts with aerobics.
I would also suggest getting your thyroid levels checked to make sure your output is in the normal range. nervous system. Q: Is there a correlation between morning temperature and metabolism? A: A low body temp relative to normal indicates that metabolism is suppressed. As the warm-up weights go up. Degree of fatness and how rapidly the weight comes off might also have an impact. If it is still legal in your State the ephedrine/caffeine stack would be the next step as that serves to fix the nervous system impairment. 89 . This is related to changes in thyroid. Q: Is fasted cardio the best way to burn fat? A: The basic idea is that. it tends to bounce back a little more easily but older folks tend not to. if you create a deficit. Current research has shown that it doesn't matter whether you burn fat or carbs during your workout.8-98. thyroid and nervous system activity back up. Q: What is the best way to warm-up? A: I prefer the Max-Ot low repetition warm-up with the goal of doing the minimal amount of work possible so that I am warmed up. Q: Is there anything you can do about loose skin after weight loss. insulin and leptin levels Q: What can I do to restore my metabolic output if I start to over diet? A: Start by taking 1-2 weeks at maintenance eating with at least 1/g lb of carbs. One exception is stubborn body fat or lower body fat in females. that deficit will be pulled from fat stores.2 is about a 10% reduction from so called 'normal' metabolism. A: It seems like whether or not people end up with loose skin when they lose weight is fairly genetic. So the best answer is. the body will burn more fat for fuel. both. A typical warm-up would be: Empty bar for 15-20 reps 50-60% of work weight for 12 repetitions 60-70% of work weigh for 5 reps 70-80% of work weight for 3 reps 80-90% of work weight for 1 rep The first set is just to pump some blood through the joints and get you loosened up. the reps come down to avoid unnecessary fatigue. under fasted conditions.are high intensity so they are limited in how many days they can be performed. If not your doctor may recommend thyroid medication. Doing 2-4 moderate steady state cardio workouts with 2-3 high intensity or HITT workouts will yield the best fat loss. but not taxed before my work sets. It seems that if you're younger (and skin is more pliable/flexible). with blood glucose low and blood fatty acids high. some get it and some don't. There doesn't seem to be any fix to it (short of surgery) or any way to know if you will or won't get it. Unless you suffer from large amounts of stubborn body fat it is less important when you do cardio than that you do it. This helps to bring leptin. Every degree below a norm of 97.
without conversion to EPA and DHA. Not bad for thickness development. heart rate/blood pressure and lipolysis and yohimbe inhibits a-2 receptors. burning fat). The more fibers you can recruit. Still. These receptors normally bind the catecholamine hormones (adrenaline/noradrenaline) Alpha-2 receptors do a number of things in the body and their general effect is inhibitory but of importance to fat loss. For example. torso at a 45 degree angle) will give you the best levers to make a big lift. Most people do the lat pull down wrong: they bend their torsos back at a 45 degree angle and don't pull straight downward (keeping the forearms perpendicular to the floor. the net effect is positive or in this case increased lipolysis. this type of lift is basically worthless. If you want a wide back. However. elbows end up pointed straight down) but rather down and back (elbows end up pointing backward and toward the ground). Certain depots of stubborn body fat (women's hip and thigh fat and men's abdominal fat) tend to have lots of a-2 receptors. Q: Will heavy weights increase testosterone? A: Yes! Heavier loading increases CNS activation and can lead to an increase in Testosterone production. Studies have shown a greater increase in "Test" when heavy loads were used. 90 . and improves the ratio of fat/carb oxidized (sparing carbs. hips back. When you inhibit an inhibitor. Data from the University of Western Ontario shows that fish oil supplementation increases lean body mass (during nondieting conditions). there is something known as an alpha-receptor of which there are two primary types: alpha-1 (a-1) and alpha-2 (a-2). Flax oil also contains lignans which have anti-estrogenic properties and a very favorable overall fatty acid composition. they inhibit lipolysis (fat mobilization). Raastad et al. as a quadriceps exercise for a bodybuilder. Fish oil fatty acids (EPA and DHA) are more potent biologically than the linolenic acid in flax. and fat loss. the more growth you can stimulate. Q: Are Pull downs as good as pull-ups for back development? A: No. increases BMR (by up to 400kcal/day). A narrow-stance squat performed with the torso as upright as possible will place more stimulation on the quads despite using smaller weights. Q: Fish oil or Flax? A: I consider fish oil to be an essential supplement for fat loss. Heaving heavy weights. Q: What is the best way to do squats? A: A power lifting squat (wide stance. As a recommended dose Start with 6-10g per day of total fish oil (assuming 30% EPA and DHA). (2000) found that a protocol of sets of 3RM led to a greater increase than a protocol using 70% for more reps. but it sucks as a back width exercise because it basically takes the lats out of the movement. Yohimbe acts as an a-2 receptor antagonist which means that it blocks the effect of that receptor and it will increase fat mobilization from certain stubborn fat depots. A-2 receptors inhibit blood flow. Still I prefer fish oil over flax for overall health. It can also improve the efficacy of the CNS to recruit muscle fibers. The pull-up is superior to the lat pull down because the forearms stay perfectly perpendicular to the floor and in line with the torso. this is crucial. decreases inflammation. linolenic acid appears to have effects of its own.Q: Why do you recommend yohimbe for stubborn fat loss? A: In the body.
can actually change the look of a muscle. Try using a 4 X 4 with no weight and lower yourself until your heels can touch the floor. Extreme stretching. This does not even take into account the intestinal benefits and the “regularity” concerns of low calorie/low carb dieting. Here are some common form errors. To increase range of motion. won't necessarily help you build the muscle groups you want. I find most calf blocks are limiting on there range of motion. but it will do nothing for hypertrophy. Using a stability ball for your crunches will allow for a maximal extension. I also favor lower abdominal work (although I do not think you can train the upper and lower abbs as separate entities) in the form of hanging leg raises and leg lifts off the end of a bench allowing my heels to touch the floor before brining them up to a 45% angle for a full contraction. but several problems with the form used with calves. focusing on contracting your abs maximally at the top of the movement for 3-4 seconds and slowly go back to the starting position. or almost so. or on non-weight-training days and not before the training session. aka Doggcrapp style. but after 4 weeks of post set stretching the way Dante recommends I did see a change in my leg and back development. Stretching before a workout leads in a loss of force production and there is no reputable scientific evidence to support the notion that stretching prior to exercise prevents injuries.without regard to correct targeted tension. Now go all the way up on the balls of your feet until you feel a searing contraction. Stretching Scientifically. They do fast. Not keep the knees lock. I have had my doubts. refer to the excellent book. by Thomas Kurz. Q: What is the best way to train abbs? A: Most people do a poor job training abbs. About 5g of soluble fiber can drop the glycemic index of a sucrose meal by 50%. they have a tendency to switch the bulk of the workload to the psoas and rectus femoris. Men should get 38g of fiber per day and women about 25g. Using added resistance will only compound the problem as the body will be even more prone to resort to the more powerful hip flexors. be conscious of keeping your knees locked out so the knee angle does not change. The Q & A in the back of the book is especially helpful. short movements with no contraction and as a result. Also make sure to use full range of motion on all your reps. As you near full extension at the ankle. Q: I need a good calf routine? A: I have found few problems with most programs. as you keep the knees locked. Q: How much fiber should I be taking in when I diet? A: High fiber intakes lower risk the risk of fat gain by lowering the insulin and glycemic effects of a meal. This is critical if you want to isolate the full range of the calf. or almost locked on calf raise exercises. Hold the concentric and eccentric 91 . If you're interested in finding out more about effective stretching routines. Start training abs with at a slow tempo. This is great if just lifting the weight is the priority. Q: Should I stretch before or after training? A: Stretching should be preformed after a workout. perform your stretching when your muscles are warm: either after the workout or on your "off" days (after warming the muscles). When you bend your knees during the up lifting phase with a bent knee it will induce a stretch-shortening effect and provide a plyometric bounce that will result in greater lifting capacity. Personally I do little direct abb work and find heavy squats and dead lifts with my core tight is all the abb work I need. taking away from the abs.
First and foremost. and then let them fall so that the fatty acid can be burned in the muscle. Basically. Just make it different. to burn them off in the muscle. Sadly. Studies also show a lower than normal catecholamine response as people adapt to a given type of cardio. fructose or sucrose? A: Let’s look at each individually. maltodextrin. jacking up levels of catecholamines (necessary for mobilization) limits burning in the muscle which is why you follow the high intensity with low intensity. you have to overcome a fairly severe resistance in terms of both blood flow and lipolysis.2 mg/kg (start with a half-dose to assess tolerance). this requires very high concentrations of catecholamines (adrenaline/noradrenaline). There are two segments to the cardio. Why this works To get stubborn fat mobilized. that's the reason for avoiding it. Second segment Go to your normal cardio machine. Here is Lyle’s program in a nutshell. When you can do 20 reps without breaking into tears then your ready to move on to other exercises. you jack up levels to get the fat mobilized. Go home. dextrose. Start with 3 days per week. do the first segment on the Stairmaster or bike or something. doing a different machine will result in a higher catecholamine response than you'd other wise get. Or you can do intervals alternating periods of 30-60 seconds activity/rest or 10-15 seconds with a longer rest (50-45 seconds) to avoid lactate accumulation. For the first segment of the cardio. I have a study showing that Ephedrine before intense activity lowers the catecholamine response. Maltodextrin is a glucose polymer (glucose polymers are groups of glucose units put together in much the same way that amino acids are put together to form protein peptides) Although it is a 92 . Q: What is the best post workout liquid carb. 1-3 grams of L-tyrosine and yohimbe at a dose of 0. The second segment is the oxidation part. to get those stubborn fatty acids out of the fat cell. odds are your butt is cold to the touch compared to other areas of your body so it's harder to mobilize: both because of impaired blood flow. This includes whey protein. Q: What is the best way to get rid of stubborn fat? A: The only way I have found that works is combining a low carb diet with weight training and Lyle McDonald’s Alpha Mediated cardio and yohimbee/caffeen combo. and wait and hour before having your first meal. The first segment is for mobilization. as hard as you can stand for the entire time. Do at least 30 minutes at moderate/high moderate intensity. I mean hard. use a machine that you don't normally use.position for 4 seconds each. So if you normally do the treadmill. First segment warm-up: 3-5 minutes go hard: 5-10 minutes. this is one of the places where morning/pre-breakfast cardio is probably crucially important. and because of adrenoceptor issues. but you can take a small amount of BCAA’s a half hour before cardio with 200 mg caffeine. The bigger problem with stubborn fat has to do with blood flow to the fat cells: which are typically very low.
peaking and the endgame or coming off the diet. CHAPTER 13: Coming of the diet ENDGAME. do all kinds of stuff the last week to improve the condition of your physique. bodybuilding. Each phase is critical and must be mapped out for a successful contest diet. Dextrose is a simple carbohydrate unit and although it is good post exercise carb. Adding some dextrose to your maltodextrin may enhance the fluid uptake even more as dextrose has been shown to have a slightly better performance in that area. The phases are. figure and fitness. Fructose is a simple sugar but has to be treated by the liver before it can be absorbed into the muscle and therefore is a poor choice post exercise. This has allowed me to fine tune my contest preps and improve my conditioning the way. do the show and then…… eat everything in site? A week later your 20 pounds 93 . The simple answer is dextrose is good but maltodextrin is better. baseline diet. conditioning phase. I have also trained countless individuals for contests. in my 20+ years of research I have found little helpful information about coming OFF the contest diet! I fee there are four phases to a successful contest approach. Finally sucrose is a combination of both glucose and fructose blended together. training and fat loss. COMING OFF YOUR CONTEST DIET Over the last 20 years I have had the opportunity to diet many times for competition. However.complex carbohydrate it still has a rapid digestion and the GI is the highest. I would avoid any fructose post exercise. With sucrose you will get the benefits of the glucose but the consequences of the fructose. Is this familiar. get down to a low single digit body fat percent. you start the diet at 12-18% body fat. and it is best for fluid uptake. maltodextrin is better. diet hard for 10-24 weeks. Maltodextrin is the best carbohydrate to consume during exercise for rapid muscle glycogen recovery. Fructose can also cause GI problems and decrease fluid uptake. Of all the phases the most neglected is the endgame. Therefore it is not an ideal solution post workout. Along the way I have learned many great things about diet. and worked with many other great coaches and trainers.
add 100kcal of egg and grapefruit. GH and other hormones. Remember. Make sure the majority of the calories come from clean foods. one whole egg and one egg white or 4 oz. your mental state is in flux. so a reduction in energy balance (calories in) causes a corresponding reduction in metabolism and hormone concentrations. a reduction in thyroid hormone output. a reduction in testosterone. ice cream and pancakes are a few of my favorites. The insulin insensitivity is caused by the drop in percentage of carbohydrates that accompanies most dietary approaches. but again try to limit the damage at first. There is a better way! Just like your contest diet. Most of the Team Sully diets involve some type of carbohydrate restriction or cycling based on individual needs. For the next three week segment increase the number of calories you're eating per meal by about 100kcal. After that clean out the crap or you will end up wearing a tent to work because nothing in your word robe fits. For this three week segment move the refeed so you’re having two lows 94 . I like to do things in 3 week intervals when I diet. water will follow glycogen in about a 3:1 ratio. Your poor tolerance to carbohydrates will cause most glycogen to be shuttled into the fat cell as opposed to the muscle cell. Besides that you will suffer huge mood swings and suffer lethargy. In our example above we started at four lows and a refeed and adjusted to three lows and a refeed for the first three week segment. Spending all day Sunday at an all you can eat buffet is not. several low carb days and a high carb day.over contest weight. increased insulin insensitivity and a uncontrolled affinity for “bad food”. This is all common with dieting and a drop in metabolic rate and thyroid and other hormone concentrations con not be avoided in natural bodybuilders. Add the condiments back in to make all meals more satisfying. In other words if you were going four low carb days then a refeed. If you were on a cyclogenic diet. lean meats. have a plan to come off the diet. a reduction in metabolic rate and sympathetic nervous system output. you won’t take your shirt off in public and you cover all the mirrors in the bathroom so you don’t have to look at yourself! There must be a better way to come off the diet? First. It is a two to three step process followed over 6-9 weeks that allows for a proper transition into off season eating. Keep the meal clean. Hormone concentrations are sensitive to energy balances. lean meat to your protein feeding or 8 oz. As for the desire for “Bad” foods. veggies normal contest foods. a SHORT. such a second scoop of protein in a drink. Follow this for three weeks and then move to the next step. do I even need to elaborate? So what happened in the week following the diet? First there is a huge rebound in water due to increased carb consumption. set period. A few slices of pizza and an ice cream would be acceptable. If modifying the diet after a ketogenic or carb cycling diet then and you’re adjusting a refeed meal of oats and sweet potato. I prefer 24-36 hours post contest to indulge in a few favorites. pizza. move to three lows and a refeed. So at the end of a week we are a fat and depressed 20 pounds over contest weight. You can also move the refeed day back another day. so let’s use the same process to reverse the diet. The first thing I recommend is to enjoy a set period of unrestricted eating. add 100kcal of oats and/or potato. here are a few things that happen when we slowly and systematically diet to low body fat percentages. You can allow yourself to have one of the refeeds as a cheat meal. For example if your first meal is egg whites and grapefruit. sweet potato or ½ cup oats to a carbohydrate feeding. and add things like cream to your coffee or perhaps some sugar free coco mix at night. keep the same process but cut a day between refeeds. Once you have satisfied all your cravings the next step is to an extra meal per day.
multiples. Add slowly and weigh yourself weekly and monitor body comp through the mirror. in place for a proper transition into off season. whole oats. but 15-20 min 3 X week is enough. If you want to maintain your current weight adjust as stated above. I strongly believe in cardio year round. or have three carb/protein meals and three protein/veggie meals. Start with 1/3 less of your fat burning supplements the first 3 weeks. If coming of the ketogenic or carb cycling approach them move to a 1:1 ratio of low to high carb days. If you’re gaining too fast.and a refeed meal. lean meats. If you have followed the previous nine weeks then you should have a decent baseline. If you want to gain weight start by adding 500 calories to the above plan. Don’t end the cardio cold turkey! Again use the rule of 1/3’s and drop both the intensity and duration by 1/3 the first three weeks. you should also begin to taper off your supplements. one low and one high. If coming off the ketogenic diet or carb cycling approach stop doing the refeeds and balance out your daily carbs intake in all 6 meals or take carbs and proteins in at meal #1 and your pre/post workout meals and keep the other three meals as protein and fats with veggies. You can also start to change the macronutrient profile by adding in more carbs to your first meal and the post training meals. if too slow add another 250. sweet potato and egg whites. If you were using creatine then you can just drop it for the nine weeks without tapering. cut 250 calories. the endgame. 95 . The final three weeks drop one more session. but keep to the 20 min moderate cardio 3 X week. balance the carbs out and go with a 40-40-20 macronutrient plan. vegetables. As you gradually increase your calorie intake as well as micronutrient intake. This is the best way I have found to prevent looking like the Goodyear blimp in 2 weeks and puts the final phase. Add another 100 calories to the refeed day as well and one or two cheat meals per week would be permissible. Now for the final three weeks add another 100 calories to each meal. but if you did high dose BCAA’s then should be dropped by ½ over the same 9 weeks. If you were doing 60 min and 20 of that was HITT 5-6 days per week then go to 40 min with only a 10 min HITT session for 4-5 days per week (drop one day). but no more at first. Again choose the same foods you did in the last weeks of your diet. mostly fat. Keep your normal health supplements in. After the first three weeks drop another 1/3 and stop all HITT work and drop one more day so it would be 4 days per week for 20 min. then another 1/3 the next three and finally the last 1/3 the final three weeks. fish oils and post workout whey protein should stay. I still like to keep my BCAA’s in year round. At the end of the nine weeks your metabolism should be readjusted and you would be ready to follow a more balanced off season diet.
discipline. self-achievement and building confidence far more then muscle shows. No sir. I also do not feel one has to compete in order to be classified as a bodybuilder. Even for competitive purposes. an excellent bodybuilder and new friend. In fact. then a sport. bodybuilding at its root meaning. there is really nothing sport-like about bodybuilding. has absolutely nothing to do with competition. I always include Fitness and Figure as part of bodybuilding. It’s as much of a discipline and way of life. Everyone shared 96 . the activity was about self-exploration. CHAPTER 14: Closing words BODYBUILDING: SPORT. other then the competition itself. To them. They were all included in the click that was then Muscle Beach.It’s all about making friends and having a good time. Everyone was part of a family. Back in the days of Muscle Beach there were thousands of bodybuilders in the Venice area that never once set foot on a stage. This is me with randy Glass. I think of bodybuilding the same way someone involved in the martial arts thinks of their activity. ART OR SOMETHING ELSE? I wanted to end with a few words on what bodybuilding really is to me.
Hold your head high and always remember to respect those around you so that they will in return respect you. and a schoolteacher. today being a nonnatural pro bodybuilder is more hazardous to your health then diving with Great White Sharks. No one died from being a bodybuilder “back in the day. I put as much into my studies as I did into my training. Try to realize that it is a form of self-discovery. one of the champions that night. bodybuilding was almost mainstream. Train hard. I had a chance to glimpse the end of that era when I started back in the 70’s. but you will always be a bodybuilder. From that point on. As your physique develops so will you’re inner self. Success or failure is all based on what is inside you. and I never heard of a single fight between competitors in a gym.” However. not envied and those that possessed them were self assured. although many misconceptions arose surrounding the activity. I mentioned that Arnold was the one who provided me with my first taste of the sport. I was reading a copy of Police Beat magazine where the author of an article about a gang shooting had to use the term “bodybuilder” to describe one of the arrestees. It is an activity of limited popularity at best and a circus side show at its worst. It slowly lost the interest of the mainstream population and now bodybuilding at its highest level is a freak show. is do not get wrapped up in the competitive aspect of bodybuilding. Even in the days of early competition. a journey that only you can make. then they possessed they felt proud to have been a part of their transformation. I have large stacks of magazines from the “good old days” and there is not one derogatory remark about any physique. Sully 97 . I failed to mention it was because he knew I was a youth on my way down the wrong path. egotist that is breaking the law on so many levels. It is so sad to see an activity that started out with so many positives fall to where it is now. Back then. but instead they helped those novice physiques along. It’s artificial and like physical beauty your physique will fade with age. Three pages later a drug case involving hard-core drugs was profiled with the title “Bodybuilding Champion caught in drug sting”. Beautiful physiques were admired. Just the other day. The sport began to change with the advent of drugs. Bodybuilding training taught self-discipline and improving your physique was a form of self-achievement. No mention of any steroids or other reference to the bodybuilder was made other then to point out the dealer was once a bodybuilding champion of some type. Both are key tools to excel in scholastic studies. not arrogant. The take home message here. you never heard of anyone smashing a trophy. If that novice one day achieved a better level of development. The word bodybuilder is used as an adjective to describe the self centered. No one looked down those that did not possess the same level of development they had. or criticizing another physique for its flaws. There was also an absence of mud slinging. Be well and welcome to the team.information and for the most part egos were set aside. Help others. hold yourself to a higher standard and never once think your better then anyone just because you’re built. the general population accepted it as healthy. I also failed to mention that he sat me right next to Mike Katz. Mike spent hours talking to me about the value of education and how to use bodybuilding as a tool.
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