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M U S C L E & F I T N E S S ULTRA S Y S T E M — MONTH 1

MUSCLE & FITNESS

U.L.T.R.A.
1 2 - M O N T H S Y S T E M

Ultimate Long-Term Resistance

and Aerobic System
By Christopher M. Lockwood, MS, CSCS, Staff Writer
ere’s an article you won’t want to miss! Why? Because

H we’re embarking on a new ULTRA system that will

deliver results, even if you’re a hardgainer. If you
want to add muscle, get stronger, develop more endurance,
Chris Lydon
and John
Kesler enjoy
feel more energetic and be healthier, read on. This year- the benefits
long program can’t guarantee that you’ll look like an M&F
cover model, but it will transform your physique and get
of being
you in the best shape of your life. ULTRA fit!
What makes this ULTRA system unlike anything we’ve
ever done before in M&F is that it combines the various
facets that affect muscle growth — like training, nutri-
tion, supplementation and recuperation, aided by the
latest research from the world of sports science — and
brings them all together in one series of articles. Over
12 months, we’ll cycle all the components that will help
you get stronger, bigger, leaner and healthier. The plan
is extremely effective, intense, thorough, easy to follow,
even fun. Interested?
Here’s the deal: We’ll walk you through each
and every step of the bodybuilding process, from
start to finish, for the next 12 months. The pro-
gram will vary from month to month, depending on
the goals during a particular period, to which you can
make simple modifications according to your specific
goals and gender. In this way, the ULTRA system can
be streamlined to your individual needs. It’s totally
customized, and you’ll be working under the direc-
tion of some of the world’s foremost authorities in
exercise and sports science, nutrition, supplementa-
tion and bodybuilding. No day will be left out, and no
bodybuilding component untouched.
There is one catch, however. At the end of the year,
whether you’ve achieved a truly awesome physical trans-
formation is up to you. We’ll provide the know-how, but
you’re the one who’ll have to decide that this is something
you really want. Nobody (except late-night infomercials
making tons of bucks) said it’s going to be easy. Are you up
for the challenge?

In a Nutshell
Let’s fast-forward and see how the next 12 months of your
training life will play out. For starters, each month will focus on
each aspect of bodybuilding — weight training, cardiovascular
conditioning, nutrition, flexibility and recovery. In an adjoining
section, bodybuilding and nutrition writer Chris Aceto will escort
you down the road to eating for maximal gains and smart supple-
mentation.
Cory Sorensen
July 1999 MUSCLE & FITNESS 157

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M U S C L E & F I T N E S S ULTRA S Y S T E M — MONTH 1
Program Design
This yearlong training program is divided into multiple mini-
training cycles, each of which has markedly different training pro-
tocols and goals. It’s called periodization, or cycling, and its
purpose is to increase your muscular development by not allow-
ing your body to fully adapt to one training regimen and become
stale. 1 For the first month, you’ll start off in a preparatory
phase ( weeks 1 & 2 ) that will bring you up to speed, followed
by a growth phase for devel-
oping muscle size. You’ll
then work on increasing
strength and muscle size
(weeks 3 – 5 ), until your
training intensity finally
plateaus at a phase designed
to promote power and explo-
siveness. From there you’ll
begin to utilize all of the size,
strength and power that
you’ve developed, and gradu-
ally chisel a well-defined,
shredded physique — just in
time for summer.
Tudor Bompa, PhD, professor of theories of training at York
University in Toronto, Canada; trainer of 11 Olympic Games
medalists; and the Alexander Graham Bell, so to speak, of peri-
odized training, schooled me on the importance of periodiza-
tion. It boils down to this: Because training for muscle growth,
strength, power or whatever your goal may be is stressful, you
need to alter your training so that your body and mind don’t
become overtrained or bored. Bompa says he has found
through his own observation and study that one training phase
is too difficult to tolerate for more than 6 – 9 weeks, which is
why he always keeps each phase shorter than nine weeks to take
full advantage of a maximal performance environment.
This month’s training cycle is broken down into two
phases:
1) Preparatory (Prep) Phase: Depending on your experience
level, you’ll spend the first couple of weeks either preparing for
heavier loads or allowing your body time to fully recuperate.
According to Bompa, the prep phase, which he describes as the
anatomical adaptation phase in his book, Serious Strength
Training (Human Kinetics, 1998), has two main functions. First,
he explains, “You’re trying to adapt the anatomy of the body [to
the upcoming training] so that you can create, or produce, an
injury-free environment.” Essentially, your tendons and liga-
ments should be strong enough to support the higher-intensity
work that will follow. Second, the prep phase is a great time to
address any instability or strength imbalance you may have. One
way is by performing multijoint exercises using dumbbells.
If muscular imbalances and anatomical adap-
tation aren’t issues, a prep phase is still a neces-
sity — even if you’re the most well-trained
bodybuilder. In this case, the prep phase acts as
a recovery period from all those months of
hard training in which you didn’t give your
body much rest. This is called active rest, and
it’s great for allowing your body time to fully
refuel its energy stores, and for complete men-
tal and physical recuperation. Without it, you’d
eventually run face first into burnout.
Although science hasn’t clearly defined one
variable as the culprit of burnout (or over-
training), continued periods of heavy training
without frequent periods of less-intense train-
ing seem to be a major contributing factor.2
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Besides, if you’ve been pushing yourself hard for even the last
3 – 6 weeks, your body will benefit from the change.
2) Growth Phase: The purpose of a growth phase isn’t rocket
science — it’s to increase muscle size. Bompa says that a growth
phase follows a prep phase so that you can increase the protein
content of your muscles (make them larger). Okay, so I probably
don’t need to tell you why you’d want bigger muscles, but
Bompa adds that the timing of the growth phase is also a neces-
sity for getting your body ready for next month’s transition into
training for maximal strength.
Here you’ll increase your total volume of work and shorten
your rest periods. Specifically, your number of sets, reps and
exercises are going up, and rest periods will be between 45 and
120 seconds. The amount of weight you’ll use will represent the
heaviest load that you can successfully lift for about 8 –12 reps.
You’ll do both single- and multijoint exercises, utilize intensity-
increasing principles such as drop sets, and focus specifically on
only 1–2 muscle groups per workout. Beginning to see why we
call this the growth phase?
• Cardiovascular Conditioning: Gee, did you think you’d
get leaner and healthier without it? You may have the biggest bi’s
on the block, but you still need cardio training. Here’s the plain
truth: If you want to get ripped, even while you add size and
strength, cardio work will help.
You have other, more important reasons to do cardio, too.
Walt Thompson, PhD, FACSM, FAACPR, director of the Center for
Sports Medicine, Science and Technology and Interdisciplinary
Research at Georgia State University in Atlanta, notes: “We can
never overlook the benefit of cardiovascular conditioning, par-
ticularly in the 20 – 45-year-old age group. Cardiovascular train-
ing is an excellent deterrent for some of the lifestyle diseases,
such as cardiovascular disease, cerebrovascular disease and
some of the metabolic diseases . . . and as you get older, it
becomes even more important.” Besides, he adds that few types
of exercise burn more calories than aerobic-type exercise.
Still concerned that any aerobic training will “waste” your
muscle tissue? In reality, you’d have to train aerobically for a long
duration and at a high frequency (think long-distance running)
to lose muscle size. The bottom line: If you do 2–5 days of car-
dio per week for no more than 60 minutes per session and eat
enough calories, worrying about muscle “wasting” is nothing
more than a waste of time.
The killer news is that a well-conditioned cardiovascular system
may help you in your bodybuilding workouts. One way it does so,
Thompson suggests, is by increasing the number of certain aero-
bic enzymes that may play a key role in delaying muscular fatigue.
What kind of aerobic exercise you do is up to you. Just make
sure that it: 1) gets your heart rate up to the prescribed range, 2)
is enjoyable and comfortable to do, and 3) is an exercise that you
can continue to do for the prescribed length of time.
• Flexibility: Since this program is com-
plete, we need to address flexibility, too.
Bompa is adamant about the need for stretch-
ing. He feels that if the muscles, tendons and
other connective tissue aren’t prepared to
accommodate specific exercise angles, you’re
just asking for trouble: “Stretching is a ‘prehab’
concept. Rather than going to a doctor to
rehabilitate, how about ‘pre-habilitate?’
Flexibility, for strength training, is necessary all
the time.” You’ll find a stretching regimen
listed within the workout program.
REFERENCES
1. Fleck, S.J. Periodized strength training: a critical review. Journal
of Strength and Conditioning Research 13(1):82– 89, 1999.
2. Kuipers, K. Training and overtraining: an introduction.
Medicine & Science in Sports & Exercise 30(7):1,137–1,139,
1998.
Robert Reiff
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WANTED
U.L.T.R.A.
12-MONTH SYSTEM

Success
Stories
for MUSCLE & FITNESS
J ust to make the next 12 months a little more interesting,
M&F wants you to document your progress. Take one picture of
yourself now, and then three more that coincide with your quarterly
fitness evaluations. At the end of the year, send us your pictures,
copies of your fitness evaluations and a letter detailing the improve-
ments or benefits that you’ve gained from the program. We’ll choose
several of the best fitness improvements and metamorphosized
physiques, feature them in a future issue and include a short bio
detailing some of the winners’ most significant gains. And remember,
fitness isn’t simply about how you look, but how it makes you feel and
what you do with it. In that sense, everyone’s a winner!

Customizing the
ULTRA System
The ULTRA System effectively covers every aspect of
bodybuilding. Specifically, you’ll simultaneously build muscle,
decrease bodyfat, increase strength and cardiorespiratory
endurance, and improve flexibility. If your goals are slightly dif-
ferent from these, however, some slight modifications will be
necessary. In both the training and nutrition sections, you can
manipulate certain variables to customize the route you’d like
to take, without changing the exercises, sets, reps and per-
centages of one-rep max. All this can stay the same regardless
of your bodybuilding goals or gender.
If, for example, in Week 3 you begin working on increas-
ing muscle size but you don’t want to get huge, simply
cut back on the recommended caloric intake and decrease
your rest between sets.
If you want to get stronger and don’t really care about
getting ripped and increasing your cardiovascular fitness,
just decrease the amount of cardio you do and increase your
rest periods between sets.
Want more flexibility? That’s simple, too: Include stretching
movements before your workouts (after warming up) and
between sets.
For better cardiorespiratory endurance, simply increase
the frequency and duration of your cardio sessions.

➔
July 1999 MUSCLE & FITNESS 159
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Nine Stretches for

Better Flexibility
Tips for Better Stretching
1) Perform your cardio warm-up or workout before
stretching. Side Bend Biceps/Chest
2) Stretch your muscle(s) to a point where you feel only
minor discomfort — don’t overdo it.
3) With each repetition, try to stretch slightly beyond
what you were able to accomplish with the previous rep.
4) Hold the stretched position for the prescribed period;
don’t bounce or perform any ballistic-type movements.
5) Refer to the accompanying photos to aid your form.
6) When, how often, which stretches and for how long you
should hold each stretch can be found within the ULTRA
system training log.

Shoulder Lats
External
Rotators

Triceps

Calf

Hamstrings

Hip Flexor

Low Back/Glute

160 MUSCLE & FITNESS July 1999 Photos of Lena Johannesen and John Kesler (at right) by Robert Reiff

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M U S C L E & F I T N E S S ULTRA S Y S T E M — MONTH 1

U.L.T.R.A.
P R E PA R AT O R Y PHASE

MONTH 1 WEEK 1
Unless stated otherwise in the program (for all weeks):
1) Your workout intensities are based on a percentage of your one- (MHR). (To estimate, subtract your age from 220 and multiply by 0.65.)
rep max (1RM). If you aren’t 100% certain of the maximum weight 3) Precede the first exercise of a given bodypart with 1– 2 warm-up
you can lift for one rep, then guesstimate — I promise you won’t get sets. Perform about 12–15 reps with about 35% – 40% of your 1RM,
in trouble. ( See “A Measure of Success” on page 166 for how to then increase the weight by about 10% –15% for another 10 –12-rep
determine your 1RM.) If you can’t successfully accomplish the pre- warm-up set. Don’t count these two sets as part of your workout.
scribed number of reps, adjust the weight accordingly. 4) Perform a full-body stretching routine at the end of each
2) Begin each workout with a 7 –10-minute cardio warm-up, get- workout. The stretching routine is listed after each workout and tips
ting your heart rate up to about 65% of your maximum heart rate are shown at left.

Exercises per bodypart: 1 Intensity: 50% – 60% 1RM The catch: You primarily use dumbbells
Sets per exercise: 2 – 3 ; 1 warm-up Rest between sets: 2 – 2 1⁄ 2 minutes to promote greater muscular balance,
Reps: 8 –10 stability and increased range of motion.

How to fill in: Write your weight used and reps completed. Example: 40/15 is 40 pounds for 15 reps.
Chest Decline Dumbbell Press 40 /15 50 /10 50 /8 40 /12 50 /10 50 /10

Optional set
DAY 1 DAY 5 Advice for the ULTRA
Muscle Sets Sets System Beginner
Group Exercise 1 2 3 1 2 3
The ULTRA System is designed for
Cardio Warm-up: 15 minutes at 45% – 50% of your MHR beginning through advanced bodybuilders,
but not necessarily for rank beginners. If
Chest Decline Dumbbell Press / / / / / / you’re a first-time weight trainer, you really
need a couple of extra weeks of preliminary
Back One-Arm Dumbbell Row / / / / / / training before you begin this routine.
Here’s how to get up to speed: Repeat
Traps Dumbbell Shrug / / / / / /
workouts for Weeks 1 and 2 as many times as
needed until you feel comfortable and strong
Delts Seated Dumbbell Press / / / / / /
enough to advance to Week 3. This will mean
that for your first couple of workouts you
Biceps Dumbbell Curl / / / / / /
should:
Triceps Dumbbell Overhead • Decrease your intensity to about
Extension / / / / / /
30% –45 % of your 1RM.
Quads/ Dumbbell Lunge / / / / / / • Do just one set.
Glutes
• Lower your reps to eight.
Hamstrings Lying Leg Curl / / / / / /
From there, you can begin to slowly
Calves Standing Calf Raise / / / / / / increase your intensity and training volume.
Also, if you don’t fully understand how to
Lower Back Back Extension / / / / / / perform a specific
exercise, make
Abs Full-Range Crunch / / / / / / sure to have
an exercise
Stretch: All stretches (see “Nine Stretches” at left) for five reps per stretch, professional
holding 10 –15 seconds help you out.

DAY 3 Cardio: 20 minutes at 45% –50% MHR

Stretch: All stretches for five reps per stretch, holding 20 –30 seconds

DAY 2, 4, 6, 7 Rest Seated

Dumbbell
Press
DAYS OF WEEK 1
1 2 3 4 5 6 7
July 1999 MUSCLE & FITN ESS 161
Exercise Rest Cardio Rest Exercise Rest Rest
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U.L.T.R.A.
P R E PA R AT O R Y PHASE

MONTH 1
Exercises per bodypart: 1– 2
Sets per exercise: 2 – 3 ; 1 warm-up
WEEK 2
Intensity: 60% –70% 1RM
Rest between sets: 1 1⁄ 2 – 2 minutes
The catch: Your program splits into four
workouts per week, and you’ll start to incor-
Reps: 10 –12 porate unilateral (one side at a time) exercises.

Optional set DAY 1 DAY 4 One-Arm

Muscle Sets Sets Preacher Curl
Group Exercise 1 2 3 1 2 3
Cardio Warm-up: 20 minutes at 50 % – 55 % of your MHR

Chest Flat-Bench Dumbbell Press / / / / / /

One-Arm Cable Flye / / / / / /

Back Front Wide-Grip Pull-Down / / / / / /

One-Arm Seated Row / / / / / /

Traps Dumbbell Upright Row / / / / / /

Delts Dumbbell Front Raise / / / / / /

Dumbbell Bent-Over / / / / / /
Lateral Raise
Abs Seated Knee-Up / / / / / /

Full-Range Oblique Crunch / / / / / /

Stretch: All stretches (see “Nine Stretches” on page 160) for five reps per stretch,
holding 10 –15 seconds

DAY 2 DAY 5
Muscle Sets Sets
Group Exercise 1 2 3 1 2 3
One-Legged
Cardio Warm-up: 20 minutes at 55% - 60% of your MHR Leg Press

Biceps One-Arm Preacher Curl / / / / / /

Front Wide-
Triceps One-Arm Cross-Body / / / / / / Grip Pull-
French Press Down
Quads/ One-Legged Leg Press / / / / / /
Glutes
One-Legged Leg Extension / / / / / /

Hamstrings Standing Leg Curl / / / / / /

Calves One-Legged Standing / / / / / /
Calf Raise
One-Legged Seated / / / / / /
Calf Raise
Stretch: All stretches for five reps per stretch, holding 10 –15 seconds

DAYS 3, 6, 7 Rest

DAYS OF WEEK 2
1 2 3 4 5 6 7
Exercise Exercise Rest Exercise Exercise Rest Rest
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M U S C L E & F I T N E S S ULTRA S Y S T E M — MONTH 1

U.L.T.R.A.
GROWTH PHASE

MONTH 1 WEEKS 3, 4, 5
DAY 1

Optional set WEEK 3 WEEK 4 WEEK 5

Take this set to Sets per exercise: 3–4 Sets per exercise: 4
muscle failure Sets per exercise: 3–5
Reps: 8–10 Reps: 10 Reps: 10–12
Do not do
this exercise Intensity: 70%–75% 1RM Intensity: 75% –80% 1RM Intensity: 80% –85% 1RM
on this day Rest between sets: Rest between sets: Rest between sets: 45–90 seconds
90–120 seconds 60–90 seconds The catch: Keep your first set about
CARDIO WARM-UP The catch: Progressively The catch: Again, increase 2–4 shy of failure; take all other sets
7–10 minutes at 65% increase the weight with weight with each set, keep- to failure. On last set of each exer-
of your MHR each set, keeping your ing your reps 2–4 short of cise, do a drop set to failure using
reps 2–4 short of failure. failure; last set is to failure. about two-thirds of the weight.
Muscle Sets Sets Sets
Group Exercise 1 2 3 4 1 2 3 4 1 2 3 4 5
Cardio Warm-up: 7 minutes at 65 % of your MHR

Chest Incline / / / / / / / / / / / / /
Dumbbell Press
Flat-Bench
Dumbbell Press / / / / / / / / / / / / /

Cable Crossover / / / / / / / / / / / / /

Smith-Machine / / / / / / / / / / / / /
Incline Press
Back Wide-Grip
T-Bar Row / / / / / / / / / / / / /

Reverse-Grip
Pull-Down / / / / / / / / / / / / /

Straight-Arm
Pull-Down / / / / / / / / / / / / /

Close-Grip
Pull-Down / / / / / / / / / / / / /

Lower Back Extension / / / / / / / / / / / / /

Back
Cardio: 25 minutes at 60% 25 minutes at 65 % –70 % 30 minutes at 70 %
MHR MHR MHR
Stretch: All stretches (see “Nine Stretches” on page 160) for three reps per stretch, holding 10 –15 seconds

Incline Close-Grip Pull-Down

Dumbbell Back Extension
Press

➔
DAYS OF WEEKS 3, 4, 5
1 2 3 4 5 6 7
Exercise Exercise Rest Exercise Exercise Exercise Rest
Photos by Robert Reiff July 1999 MUSCLE & FITNESS 163

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U.L.T.R.A..
GROWTH PHASE

Optional set
Take this set to
muscle failure
Do not do
this exercise
MONTH 1 WEEKS 3, 4, 5
DAYS 2, 3, 4
See page 163 for weekly instructions on sets, reps, rest and “the catch.”
on this day

DAY 2 WEEK 3 WEEK 4 WEEK 5

Muscle Sets Sets Sets
Group Exercise 1 2 3 4 1 2 3 4 1 2 3 4 5
Cardio Warm-up: 7–10 minutes at 65% of your MHR

Traps Dumbbell Shrug / / / / / / / / / / / / /

Wide-Grip
Upright Row / / / / / / / / / / / / /

Standing Calf- / / / / / / / / / / / / /
Machine Shrug
Delts Seated
Dumbbell Press / / / / / / / / / / / / /
Dumbbell
Lateral Raise / / / / / / / / / / / / /
Dumbbell Bent- / / / / / / / / / / / / /
Over Lat. Raise
Smith-Machine / / / / / / / / / / / / /
Front Press
Abs Cable Crunch / / / / / / / / / / / / /

Oblique Crunch / / / / / / / / / / / / /

Decline Knee-Up / / / / / / / / / / / / /

Stretch: All stretches for three reps per stretch, holding 10 –15 seconds

DAY 3 Rest

DAY 4 WEEK 3 WEEK 4 WEEK 5

Muscle Sets Sets Sets
Group Exercise 1 2 3 4 1 2 3 4 1 2 3 4 5
Cardio Warm-up: 7–10 minutes at 65% of your MHR

Biceps Low-Cable
Straight-Bar Curl / / / / / / / / / / / / /

Concentration
Curl / / / / / / / / / / / / /
Incline / / / / / / / / / / / / /
Dumbbell Curl

Triceps Pressdown / / / / / / / / / / / / /
Overhead Exten-
sion w/ Rope / / / / / / / / / / / / /

Low-Cable / / / / / / / / / / / / /
Kickback
Cardio: 25 minutes at 60% – 65% 30 minutes at 65% –70% 30 minutes at 70% – 75%
MHR MHR MHR
Stretch: All stretches for three reps per stretch, holding 10 –15 seconds

164 MUSC LE & FITNESS July 1999 Photos by Robert Reiff

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M U S C L E & F I T N E S S ULTRA S Y S T E M — MONTH 1

U.L.T.R.A.
GROWTH PHASE

Optional set
Take this set to
muscle failure
Do not do
this exercise
MONTH 1 WEEKS 3, 4, 5
DAYS 5, 6, 7
See page 163 for weekly instructions on sets, reps, rest and “the catch.”
on this day

DAY 5 WEEK 3 WEEK 4 WEEK 5

Muscle Sets Sets Sets
Group Exercise 1 2 3 4 1 2 3 4 1 2 3 4 5
Cardio Warm- up: 7–10 minutes at 65% of your MHR
Quads / Smith-Machine / / / / / / / / / / / / /
Glutes Squat
Leg Press / / / / / / / / / / / / /
Smith-Machine
Reverse Lunge / / / / / / / / / / / / /

Leg Extension / / / / / / / / / / / / /
Ham- Romanian
strings Deadlift / / / / / / / / / / / / /
Lying Leg Curl / / / / / / / / / / / / /
Seated Reverse
Leg Curl / / / / / / / / / / / / /
Calves Leg-Press
Calf Raise / / / / / / / / / / / / /

Seated Calf Raise / / / / / / / / / / / / /

Stretch: All stretches for three reps per stretch, holding 10 –15 seconds

DAY 6 WEEK 3 WEEK 4 WEEK 5

Muscle Sets Sets Sets
Group Exercise 1 2 3 4 1 2 3 4 1 2 3 4 5
Cardio Warm-up: 7–10 minutes at 65% of your MHR

Abs Decline Crunch / / / / / / / / / / / / /

Crunch Machine / / / / / / / / / / / / /
Side-Lying
Oblique Crunch / / / / / / / / / / / / /
Hanging Knee
Raise w/ Twist / / / / / / / / / / / / /

Reverse Crunch / / / / / / / / / / / / /

Cardio: 30 minutes at 65% MHR 30 minutes at 70% MHR Off

Stretch: All stretches for three reps per stretch, holding 15 –20 seconds
DAY 7 Rest

REFERENCES Hanging
Baechle, T.R. Essentials of strength training and conditioning. Champaign, IL: Human Kinetics, 1994. Knee
Bompa, T.O., Cornacchia, L. Serious strength training. Champaign, IL: Human Kinetics, 1998. Raise
Kenney, W.L. ACSM’s guidelines for exercise testing and prescription. (5th ed.) Baltimore, MD: w/Twist
Williams & Wilkins, 1995.

DAYS OF WEEKS 3, 4, 5
1 2 3 4 5 6 7
Exercise Exercise Rest Exercise Exercise Exercise Rest July 1999 MUSCLE & FITNESS 165

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M U S C L E & F I T N E S S ULTRA S Y S T E M — MONTH 1

A Measure of Success
You know the old saying, “You can’t know where you’re heading if you don’t know where you’ve been”? Okay,
so maybe I didn’t get it exactly right, but you get the idea. Point is, you need some baseline measurements
before you begin the ULTRA System to better gauge your progress. You can also use this tool to measure your
progress on a quarterly basis throughout the year.
PHOTOCOPY, FILL IN AND SAVE THE INFORMATION BELOW:

1 height weight today’s date

2 Body-Size Measurements 3 Sit and Reach Test

A good gauge to quantify physical change is to measure the This test measures flexibility in your low back and
area of specific bodyparts, or body regions. When measuring, hamstrings.
don’t pull the measuring tape too tightly — simply lay it flat
Procedure: You’ll need either a measuring stick or
against your skin and in a straight line, either parallel or directly
tape, and some adhesive tape.
perpendicular to the floor.
1) Lay the measuring stick on the floor and place a
Chest: Place the measur- 12-inch piece of adhesive tape long-ways across the 15-
ing tape around your torso i n h a l e inch mark of the ruler.
across your nipple line,
2) Without your shoes on, sit on the floor with your
directly parallel to the floor. e x h a l e
heels at the tape line, about 12 inches apart, and the
Take two measurements; one after you maximally inhale and
zero mark of the ruler toward your body.
another when you exhale.
3) Keep your knees straight and hands together as
Upper Arm: Take two measurements, one at maximal biceps you reach forward.
contraction and another with your elbow extended and relaxed.
4) Stretch as far as possible, holding the farthest
position for three seconds. Don’t bounce or allow one
relaxation contraction
hand to reach farther than the other.
Waist: Locate the crest of 5) Do this three times, recording each effort.
your hipbones (iliac crest), and w a i s t m e a s u r e m e n t
wrap the tape around your body over these two points. 1 2 3
Hips/ Glutes: Find the big-
gest area of your glutes and h i p s / g l u t e s m e a s u r e m e n t
pull the tape around to your front, parallel to the floor. Sit and
Reach Test
Thigh: With your knee
extended and muscles relaxed, t h i g h m e a s u r e m e n t
take one measurement around the largest part of your thigh.
Calf: With your muscles
relaxed, take one measure- c a l f m e a s u r e m e n t
ment around the largest part of your calf.

4 Bodyfat Testing
To get an accurate reading on this one,
you really need to be tested by an exer-
cise-science professional. With so many
Flexibility (inches)
options available, just make sure that the
test you choose is the same one you’ll Men Women
stick with over the course of the year.
Try to have the same person test you Excellent > 19.5 > 22.5
each time, and under similar circum- Very Good 17.25–19.5 19.5 – 22.5
stances (such as time of day, Good 15.5–17.25 18.25 –19.5
menstrual cycle, etc.). Average 13.75–15.5 16.75 –18.25
Bodyfat Percentages Below Average 11.5–13.75 15.25 –16.75
Men Women Poor 9.0 –11.5 12.5 –15.25
Essential Fat <5 < 12 Very Poor < 9.0 < 12.5
Athletic 5 –13 12 – 22
Healthy
Obese
14– 30
> 30
23– 33
> 33
➔
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A Measure of Success (continued)
5 One-Rep Max Test
• ALWAYS USE A SPOTTER
One-rep max ( 1RM) represents the heaviest amount of weight that you
can properly lift for only one repetition. That being said, 1RM testing isn’t
for everyone. If you’ve been working out for at least a year, have a thorough
knowledge of proper lifting technique and, most important, don’t want to
guesstimate your 1RM, then go for it. If you’re still a beginner or intermediate
bodybuilder, however, gauging your strength based upon a guesstimation is
both safer and equally effective.

Procedure: Once you’ve warmed up, take up to five attempts to determine your
correct 1RM weight, allowing yourself 3–7 minutes of rest between attempts.
Always use a spotter, yet he or she shouldn’t help with the weight unless you
absolutely can’t lift it any farther. If the spotter does help during a 1RM lift, that
weight doesn’t represent your 1RM — decrease the weight and try it again, or
estimate from that and previous attempts.
EXAMPLE:
Exercise Warm-up 1 2 3 4 5 1RM
1) Bench Press 3–4 sets ___ ___ ___ ___ ___ _____
2) Leg Press 3–4 sets ___ ___ ___ ___ ___ _____

6 Rockport 1- Mile Fitness Walking Test

This tests your cardiovascular endurance.
Procedure: As long as you don’t have any major health or physical problems,
this one’s a breeze — walk as fast as you possibly can for 1 mile, on either a
track or flat surface. This test can be performed using a treadmill, just don’t use
Rick Schaff

the handrails or elevation. Immediately upon completion of the mile, take a 15-
second pulse count and note both your completion time and heart rate ( HR).
Use the following equation to get an estimate of your VO2 max (the maximal
amount of oxygen your body utilizes).
Time: _______ minutes

15-second HR:
_______ x 4 = _______ beats /minute
VO 2 max equation:
132.853 - (0.0769 x bodyweight) __________
- (0.3877 x your age) __________
+ (6.315 x gender*) __________
- (3.2649 x time) __________
- (0.1565 x HR in beats /minute) __________

* gender: 0 = female; 1 = male

VO2 max (in ml/kg/min)
Male Female
Reiff

Excellent > 51.3 > 45.7

Very Good 45.0–51.3 38.3–45.7
Good 37.7–45.0 35.3–38.3
Fair 33.0–37.7 26.7–35.3
Poor < 33.0 < 26.7

REFERENCES
Baechle, T.R. Essentials of strength training and conditioning.
Champaign, IL: Human Kinetics, 1994.

➔
Kenney, W.L. ACSM’s guidelines for exercise testing and
Reiff

168 MUSCLE & FITNESS July 1999 prescription. (5th ed.) Baltimore, MD: Williams & Wilkins, 1995.

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M U S C L E & F I T N E S S ULTRA S Y S T E M — MONTH 1

U LT R A S Y S T E M
EATING By Chris Aceto

Eating for Eating for bodybuilding used to be pretty simple: Add a couple of scoops of weight-gain powder
to your favorite beverage twice a day, blend and pour the concoction down the hatch. Of course,
Muscle:
the drinks weren’t all that was smooth — so were the physiques.
A Yearlong This simplistic approach to dieting is as outdated as some of your father’s training methods. Today’s more
Strategy advanced approach to nutrition can help you smash through training and growth plateaus, prepare and
recover from intense training faster, give you greater physical and mental energy, and peak for an athletic
competition. How do you achieve these goals? As any successful bodybuilder will tell you, you need to
continually alter your diet to reflect what you’re trying to accomplish in the gym.
Over the next 12 months, you’ll learn exactly how to mesh your training and diet together
with an eating plan as exacting as the sets and reps you do with the iron. You’ll know how
many calories and carbs, protein and fat grams to eat, choosing easy-to-make meals with high-
quality nutrients based on your weight and training goals.
While the practice of cycling your workouts and diets isn’t all that new to bodybuilding, it’s only
now being recognized by the “white coats” in the labs. Yet some experts and leaders in the field
of nutrition, such as Susan M. Kleiner, PhD, RD, already attest that cycling your diet makes
absolute sense. In fact, Kleiner uses this same approach in her new book Power Eating (Human
Kinetics, 1998). “The basic concept in periodized (cyclic) nutrition is to build muscle while burning
bodyfat,” she notes.
As explained in the main article, your training for the upcoming year will be divided into
phases. Your goal and the training method will vary within each phase, so your nutrition
will also change to enhance the training you’ll be doing. Simply put, as your
training prescription moves from one phase to another, as you
make changes in the poundages you use, the reps you perform and
the total number of sets you complete, your total calorie intake
and ratio of carbs to protein to fat will also vary.
For example, when you’re trying to pack on mass, you’ll be
eating more calories, especially protein and carbs. The body
grows better with a caloric surplus, and you’ll need more
energy to bust it up in the gym. More than half of those calo-
ries will come from carbs, the fuel for hard weight training,
with roughly 25%–30% coming from protein, the material
required to build muscle size. As you move into an active rest
phase to maximize recuperation, you’ll decrease your protein
and replace it with a bit more fat. Kleiner explains, “You don’t
need as much protein or total calories when you’re exercis-
ing with less intensity.”
Likewise, when it’s time to get ripped up, you’ll drop
your dietary fat as low as possible, cut back a bit on your
carbs and increase protein to prevent your body from burn-
ing muscle mass. Kleiner adds: “When your goal is to lose fat,
you need to eat more protein to continue to build. You must
have enough carbs to train but not so many on board to add so
many calories that you just end up adding too much bodyfat. . . .
The timing of your carb intake is also important. If you want to get
lean, you should not eat a lot of carbohydrates immediately before or
during exercising.”
As good as this eating plan is, one of the surest ways to mess it
all up is to not keep track of what you’re consuming. You must have a
really good idea of how many total calories your body needs each day. If your
aim is to build lean muscle, keep a diet log and weigh and measure your food
— at least for the first 4–5 weeks — to get the hang of it and identify exactly
what you’re eating. After that, you can eyeball it and come pretty close.

Chris Aceto graduated summa cum laude from Springfield College in Massachusetts, earning a bach-
elor’s degree in health sciences. Aceto and his wife Laura Creavalle run three-day fitness weekend
getaways in Maine and Florida. For more information on his instructional books titled Championship
Bodybuilding and Everything You Need to Know About Fat Loss, call 207-934-7812.

170 MUSCLE & FITNESS July 1999 Photo of Roland Kickinger by Robert Reiff ➔

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How Many Calories Do You Need?

To establish how many calories you need each day, follow In Case of Emergency,
this three-step method:
1) Estimate your basal metabolic
Read This
rate (BMR). BMR is the energy (calories)
your body needs in a day with no activity.
BMR =
As ambitious as you may be feeling today, what
happens when you aren’t feeling well, or have
to travel for work? Maybe next week you’re fully booked
your bodyweight
(in pounds) x 12 = and you know you won’t be able to keep up with your
Example: program. All of these events happen sooner or later, so
For a 200-pound male: you’d best be prepared. Here’s how:
BMR = 200 x 12 = 2,400 If you’re sick, or not feeling well: Flexibility
2) Energy cost of training is a great way to relax and keep your muscles
active when your body isn’t ready for the rigors of train-
Reiff

exercise. Determine the

approximate number of calo- ing. After a brief warm-up, use the stretching program
ries burned during exercise. Use the following described in the Week 1 workout ( Wednesday). If the
charts. symptoms are in your head and not in your chest, mod-
erate cardiovascular training won’t worsen your symp-
Exercise Cost =
toms or prolong the infection.1 Besides, low- to
[ (weightlifting cost ________ x minutes of exercise ________ ) + moderate-intensity aerobic training can help boost
(cardio cost ________ x minutes of exercise ________ ) ] x blood circulation and is far better for your muscles than
your bodyweight (in pounds) ________ lying on your couch, choking down mom’s chicken soup.
Traveling: This really shouldn’t be an excuse to miss
Exercise Cost Total:
too many days of training because most hotels now
Phase Weightlifting Cost Cardio Cost come equipped with some kind of gym or have one
Strength/Power .05 .09 nearby. If that’s not the case, use what’s available to get
Growth .06 .09 a workout — the stairwell or pool as your form of cardio;
Shredding/Endurance .06 .10 push-ups, dips, wall squats, lunges, crunches and back
extensions for your resistance training; and, of course, it
Active Rest /Preparatory .04 .06
doesn’t matter where you are to stretch.
Example: For the 200-pound male training an hour a day in the
growth phase and doing 40 minutes of cardio, exercise cost = Unexpected time restraints: If you miss a day
[(.06 x 60) + (.09 x 40)] x 200 = [(3.6) + (3.6)] x 200 = (7.2) x or two, no big deal — just pick up where you left off. If
200 = 1,440 calories you’re starting to see this as a trend, however, re-
adjust your schedule. Consider training before work or
3) Add steps 1 and 2 to approximate
during your lunch hour. If you have only the weekends,
your daily caloric expenditure =
then group all your bodyparts in a two-day split. For
Example:
example, train your chest, back, shoulders, traps and
For the 200-pound man: 3,840 calories
abs on one day, and biceps, triceps, quads, hams and
calves on the other.
Supportive Supplements REFERENCE
1. Weidner, T.G., et al. The effect of exercise training on the severity and
Answering that perennial question, “What supple- duration of a viral upper respiratory illness. Medicine & Science in Sports
ments should I take, how much and when?” will & Exercise 30(11):1,578–1,583, 1998.
depend on what your monthly training goal is.
When you’re cutting back on calories and try-
ing to rip up, you may benefit from using packets and carb drinks are a convenient
larger quantities of supplements that source of carbs and protein when you’re on
might help retain muscle like branched- the go, and glucosamine is a good supple-
chain amino acids and HMB, and ment to protect your joints when you’re
adding thermogenics such as caffeine hoisting heavier weight in a low-rep range
and mahuang to keep your metabolism during your strength phase.
in high gear. You can also add pyruvate During the coming year, we’ll discuss
to the mix to possibly enhance fat loss. what supplements to take, and when and
During the growth and strength how much is best depending on the phase
phases, you’ll want supplements that you’re in. For this first installment, the supple-
support energy production: Creatine and ments I recommend are included with the eat-
glutamine are awesome, meal-replacement ing plans.
Joh
n Ke
lly
➔
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Eating in the Prep Phase: Weeks 1– 2

MEALS tio Go al our nutritional needs during this phase

4 egg whites, scrambled

Cals Carb Pro
60 0 12
Fat
0
Ra
25%
Y
emphasize carbs and some fat to pro-
mote an energy surplus. Protein is still
1 cup oats, dry measure, cooked 300 54 10 6 Fat important, yet because your training isn’t
3 /4 banana 75 19 tr tr 60%
15% Carbs excessive, you’ll need only modest
Totals 435 73 22 6
Protein amounts to keep you in a growth state.
2 eggs, scrambled 140 0 12 10 Choose any four of the 10 meals listed for
1 large bagel 250 49 8 2 approximately 2,000 daily calories (average is
8 oz. orange juice 100 25 1 0.5 500 calories each), and add or subtract meals
Totals 590 74 21 12.5 and/or snacks to arrive at your daily goal. (See “How Many Calories
Do You Need?” on page 172.)
11/2 oz. cream cheese 150 1 3 14 The 10 meals listed at left follow this ratio and are approximately
1 large bagel, dry 250 49 8 2 76 grams of carbs, 20 grams of protein and 13 grams of fat each.
3 egg whites, scrambled 36 0 9 0
1/2 cantaloupe 93 23 1 tr
Totals 529 73 21 16 SUPPLEMENTS
Multivitamin/mineral complex taken once daily with breakfast.
2 oz. chicken breast (uncooked wt.), 46 0 8.5 1
grilled
1 1/2 cups brown rice 300 66 9 1 SNACKS
1/4 cup avocado 100 4 1 10
Totals 446 74 18.5 12 The following yield roughly 231 calories, 35 grams of car-
bohydrate, 12 grams of protein and 5 grams of fat each to
1 1/2 Tbsp. peanut butter 150 3.5 7 13 approximate the carb, protein, fat ratio of 60/15/25 required
2 slices wheat bread 140 26 6 2 in the prep phase.
2 bananas 200 52 2 tr Cals Carb Pro Fat
Totals 490 81.5 16 15
1 9-inch tortilla 130 23 3 3
1 1/2 cups frozen veggies, steamed 120 27 5 0 1 slice light cheese 70 1 6 4
3 1/2 oz. beef (uncooked wt.), broiled 132 0 10 10 1 tsp. mustard 8 tr tr tr
1/2 cup unsweetened applesauce 50 12 tr tr
2 oz. cooked pasta 220 44 7 2
Totals 472 71 22 12 Totals 258 36 9 7

3 oz. salmon (uncooked wt.), grilled 116 0 12 7 1 hard-boiled egg 70 0 6 5

8 oz. baked potato 244 56 4 tr 1/2 large bagel 125 23 4 1
small salad 50 12 1 tr Totals 195 23 10 6
2 Tbsp. reduced-fat salad dressing 70 4 0 6
Totals 480 72 17 13 2 Tbsp. whey protein 42 1 9 tr
mixed with water
Stir fry: Heat together 4 apple rice cakes 160 36 4 tr
8 small shrimp 70 0 12 1 2 tsp. peanut butter 50 1 2 5
1 Tbsp. peanut butter 100 2.5 4.5 8.5 Totals 252 38 15 5
3 oz. rice noodles 300 75.5 3 1.5
2 Tbsp. chopped green onion 4 tr tr tr
1/2 cup oats, cooked 150 27 5 3
Totals 474 75.5 19.5 11
1/2 Tbsp. whey protein 42 1 9 1
3 oz. ground turkey (uncooked wt.), 130 0 13.5 8 mixed with water
browned 1/2 banana 50 13 tr tr
9 oz. baked yam 297 69 3 1 Totals 242 40 14 4
1 cup asparagus tips, steamed 40 8 2 tr
1 Tbsp. reduced-fat salad dressing 35 2 0 3 2 slices wheat toast 140 26 6 2
Totals 502 79 18.5 12 1 slice fat-free cheese 30 3 5 0
1 plum 36 8 tr 0
4 thin slices deli turkey 120 2 12 7.5 Totals 206 37 11 2
1 slice light cheese 70 1 6 4
1 large pita round 165 35 5 1
1 Tbsp. reduced-fat salad dressing 35 2 0 3 REFERENCE
2 slices tomato, lettuce 30 4 tr tr Ulene, A. The neutribase: nutrition facts desk reference.
Garden City Park, NY: Avery Publishing, 1995.
2 medium apples 162 42 tr tr
Totals 582 86 23 15.5
Note: tr indicates trace amounts. ➔
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M U S C L E & F I T N E S S ULTRA S Y S T E M — MONTH 1

Eating in the Growth Phase: Weeks 3 – 5

MEALS Cals Carb Pro Fat tio Go al
2 whole eggs + 6 egg whites, 230 tr 30 11
Ra
15%
Y
our nutritional needs during this phase empha-
size carbs, to provide your muscles with enough
fuel for pushing through intense workouts and
scrambled Fat promoting an anabolic environment. Protein
3 oz. cooked cream of rice cereal 300 66 5 tr goes way up, to provide enough amino acids to
12 oz. orange juice 168 37 2 tr 25% 60% build rock-hard muscle tissue. Dietary fat, on
Totals 699 103 37 11 Protein Carbs the other hand, decreases because its necessity
in the overall caloric picture is overshadowed by
8 egg whites, scrambled 120 tr 24 tr your body’s need for carbs and protein. Choose
11/2 bagel 375 75 12 3 any four of the 10 meals listed for approximately
1 Tbsp. peanut butter 100 2 4 9 2,500 daily calories (average 630 calories each), and
1/4 cantaloupe 45 12 tr tr add or subtract meals and/or snacks to arrive at your daily goal. ( See
Totals 640 89 40 12 “How Many Calories Do You Need?” on page 172.)
The 10 meals at left fit this ratio and are approximately 94 grams of
1 cup oats, cooked 300 54 10 6 carbs, 39 grams of protein and 10 grams of fat each.
1 cup 2% cottage cheese 204 8 30 4.5
3/4 cup canned pineapple 115 30 tr tr SUPPLEMENTS BY WEEK #
(no sugar added) 3 4 5
Totals 619 92 40 10.5 Multivitamin/mineral complex taken once daily with breakfast.
6 oz. chicken breast (uncooked wt.), 155 0 33 5 15–20 grams of creatine per day, split into 3–4 servings of
grilled 5 grams each. Take one serving directly after training.
11 oz. baked potato 341 77 5 tr
3–5 grams of creatine taken once daily immediately
1 cup asparagus tips, steamed 40 8 2 tr after training.
1 Tbsp. reduced-fat salad dressing 35 2 0 3
2–4 grams of glutamine once daily immediately after training.
Totals 571 87 40 8
6 1/2 oz. swordfish (uncooked wt.),
broiled
220 tr 35 8 SNACKS
11 oz. baked yam 363 85 3 tr The following yield roughly 305 calories, 47 grams of carbohydrate,
1/2 cup peas, steamed 40 8 2 tr 19 grams of protein and 3 grams of fat each to approximate the
Totals 623 93 40 8 carb, protein, fat ratio of 60 / 25 /15 required in the growth phase.
Cals Carb Pro Fat
5 oz. chicken breast, grilled 180 0 30 6
11/2 cups cooked rice 300 66 9 1.5 1 bagel 250 47 9 2
1 cup cauliflower, steamed 24 5 1 0 2 slices fat-free cheese 60 6 10 0
1 Tbsp. reduced-fat salad dressing 35 2 0 3 Totals 310 53 17 2
1 large pear 75 19 0 0
Totals 614 92 40 10.5 2 Tbsp. whey protein 84 1 17 1
mixed with water
5 oz. flank steak (uncooked wt.), 233 0 23 11 6 oz. baked potato 248 42 3.5 tr
broiled
Totals 332 43 20.5 1
1 slice fat-free cheese 30 3 5 0
1/2 cup kidney beans 100 20 6 tr 3/4 cup low-fat cottage 165 18 15 4
1 cup green beans, steamed 40 8 2 tr
cheese with pineapple
11⁄ 2 cups cooked rice 300 66 9 3
4 rice cakes 140 28 3 tr
Totals 703 97 45 14
Totals 305 46 18 4
4 oz. water-packed tuna 100 0 24 2
3 1/2 oz. cooked pasta 385 72 10 4 1/2 cup oats, cooked 150 27 5 3
1/2 cup tomato sauce 74 12 2 2 3 Tbsp. whey protein powder 63 1 13 tr
1 cup broccoli 44 10 4 tr 3/4 cup fruit cocktail 75 20 tr tr
Totals 603 94 40 9 (in own juice)
Totals 288 48 18 3
4 1/2 oz. eye round steak 141 0 24 4
(uncooked wt.), broiled
2 9-inch tortillas 300 64 4 6 3 slices raisin bread 210 30 9 6
2 Tbsp. fat-free mayo 30 6 1 0 3 egg whites, scrambled 45 0 9 tr
1 cup chopped onions and peppers 70 16 1 0 1 small apple 75 18 0 tr
1 medium peach 37 9 tr tr Totals 330 48 18 6
Totals 578 95 30 10
Blender drink:
5 oz. chicken breast (uncooked wt.), 112 0 26 4 1 cup low-fat milk 100 12 8 2
grilled
1 cup orange juice 100 25 tr tr
2 cups prepared couscous 480 88 10 7
3 Tbsp. whey protein powder 63 1 13 tr
1 cup mixed peas & carrots, steamed 60 12 4 tr
shaved ice 0 0 0 0
Totals 652 100 40 11
Totals 263 41 21 2
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MUSCLE & FITNESS

U.L.T.R.A.
1 2 - M O N T H S Y S T E M

Ultimate Long-Term Resistance

and Aerobic System

A Word About Next Month

If you thought your workouts were getting tough in Week 5, you ain’t seen nuthin’ yet!
Next month, under the guidance of Harvey Newton, CSCS, executive director of the
National Strength and Conditioning Association, you’ll make the transition from training
with higher reps and shorter rest periods to lower reps and increased rest periods. You
know what that means — more weight! The reason you’ll be training heavier is so you’ll
really stimulate those fast-twitch ( Type IIb) muscle fibers and stress your immediate
energy-producing systems. What the heck does that mean and why should you care?
Simple: If you want to get huge, this kind of training is ideal. If your goal is to have less
bodyfat, the results will be just as effective. Either way, like a great suspense novel,
you’ll have to wait to learn the whys, hows and whats of training for strength.
The focus of your nutrition strategy will shift toward an even higher protein
intake. Chris Aceto, along with Kristine Clark, PhD, RD, and Bonnie Modugno,
RD, will explain why you need so much protein, when the best time
to eat is and the best protein sources for
building strength. M&F

Look for more

easy-to-follow,
ready-to-use meal
plans for the full
month! Get psyched
for Month 2 of ULTRA:
the Ultimate Long-Term
Resistance and Aerobic
System. In the meantime,
train hard!

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