High Stakes Bodybuilding:
The N.P.C. USA Rolls Into Las Vegas
by Larry Pepe
There are probably more clichés then you'd want to wade through that could
begin an article about one of the world's most prestigious amateur
bodybuilding contests being staged in the neon capital of the world. The
stakes? High. Very high, to the tune of 9 I.F.B.B. pro cards up for grabs.
The odds of snagging one? Slim. Real slim when you realize that this was the
largest national show in NPC history with over 240 contestants. By the time
the clock struck 11 PM on Saturday, August 5, 2000 there were 6
brand-spanking new Fitness Pros, 2 more guys approved for entry in to the
pose for pay ranks and a woman who may prove to personify the N.P.C.'s new
judging standards for women walked away with a pro card in her first
national contest appearance! If you were betting on the outcome of this one,
you'd still be at the sports book trying to explain how you planned to pay
the house its money.
We'll run down the men's competition and conclude with some other
observations about the Fitness and Women's contests as well as some fun
stuff about the event in general, gossip you won't want to miss and other
goings on at the show.
Bantamweight
In an easy weight class win, a very symmetrical and conditioned Lance
Herrano bested a field of 9 quality athletes. Alan Terrell was a strong
choice for second with good clean lines and ample muscle. Third place
finisher George Gibson gets my award for inspirational athlete of the show
as he apparently has a physical challenge with one of his legs that sure
didn't stop him from presenting the most muscular physique in this class.
Lightweight
Last year's runner up in the Lightweight Class at the NPC Team Universe
competition, Jose Raymond outmuscled, literally, the other 8 contestants on
his way to a big national class win. Jose was simply too muscular for the
rest of the class, presenting a thicker, better-conditioned package than the
rest. Johnny McKnight IV and Bertram Stiff, second and third respectively,
were both neck and neck with Jose for the class until the three exceptional
athletes turned to the rear. Jose's back, hamstrings and glutes dominated
from this angle and the rest, as they say, was history.
Middleweight
Would Jose's much publicized brother Tito Raymond match his placing and walk
away with the USA Middles? Afraid not. But in all fairness the class was
much more loaded with quality physiques, two of whom were in a world of
their own at the top of this class. Simply put, there was NPC Middleweight
and Overall Junior National Champion Mike Valentino and there was NPC USA
Middleweight Champ Johnny Stewart, who has also won the NPC Team Universe
too many times to count. Then there was everyone else. Valentino displayed a
complete, symmetrical and absolutely shredded physique on his way to 10 out
of 11 first place votes. When Mike turned to the rear, the striations in his
lower back and hamstrings were evident from the lobby! Johnny was incredible
as well. He is packed with thick, quality, conditioned muscle that comes
from years of hard work in the gym. Both Mike and Johnny are great
representatives of bodybuilding who help other athletes and give back to the
sport they obviously love. Too bad we couldn't give 2 first places in this
class. No one would have complained. Tito was third and should win this
class at Team Universe, unless Johnny shows up.
Light-Heavyweight
National veteran Fred Bigot walked with this class, besting 21 great
athletes. Fred had everything you could look for as a judge. He was complete
from all angles, rock hard and carried full, dense muscle. Let's put it this
way-when he stood next to the Heavyweight class winner in the final
posedown, he did more than hold his own the whole way. Second in this class
went to a very impressive, symmetrical and complete Johnnie Jackson. Johnnie
needed to be a bit harder to challenge for the class. Eddie Linda was well
conditioned and received three second place votes on his way to a solid
third place finish.
Heavyweight
I have been judging at the National level in the NPC since 1994 and I can
honestly say that this was the deepest, most impressive class I've ever
seen. Just to give you an idea of what a difference a year makes, 1999 top 5
finisher Leon Parker finished 15th this year in about the same condition!
Pre-contest favorite Tevita Aholelei scored a unanimous first place finish
and looked great at the Friday night prejudging. He looked very focused and
determined on stage as if he was not going to rest until he received his pro
card. Tevita has thick, round dense muscle everywhere and presents his
physique very well. Second place finisher Troy Alves looked phenomenal. A
former USA Light-Heavyweight Champ, Troy wears the extra muscle very well.
Unlike so many competitors who move up a class and don't come in as hard,
Troy was shredded and dense. He needs a little more leg thickness-especially
in the hamstring/glute area-to balance his physique and he'll be tough for
any heavyweight to beat at next year's USA. One guy who does not need any
more leg size is third place finisher Branch Warren. Branch had the best
legs in the entire contest by a long shot. His hams, calves and quads were
all thick and cross-striated. When Branch brings his upper body thickness a
bit more into balance with his legs he may weigh 250! Watch out for him.
Super-Heavyweight
Time for the really big boys. How big? How about 278 pound Quincy Taylor-the
heaviest athlete to ever compete in an NPC National show! The pre-contest
buzz in the magazines and elsewhere had the battle in this class shaping up
between last year's USA runner-up Erik Fromm, perennial Wheeler/Cormier
posse member and friend Rico McClinton who was third at last year's
Nationals, and East Coast arm-freak Matt Duval who finished second to Aaron
Maddron at the '99 Nationals. So what do you think the odds were of a
competitor who won the Junior Nationals almost 15 years ago who was also
moving up a weight class coming in to Vegas and trumping the largest field
of NPC national competitors ever en route to a pro card? Impossible? Guess
again because that's exactly what happened. 80's standout Bob Cicherillo,
fresh off a second place finish at the '99 Nationals in the heavies, gained
about 8 or 9 pounds, came in even better condition and routed the field with
a unanimous class win. Bob was symmetrical, shredded and proved that
persistence pays.
Second place finsiher, Junior National and Team Universe Champ Robert
Washington of Texas looked great. He was huge and symmetrical, although not
quite as hard as I've seen him. If he were a bit tighter, he probably would
have won the class. Third place finisher Bill Wilmore of Florida just needs
to keep putting on more quality mass and he'll be dangerous. Bill was in
phenomenal condition with great detail and separation, especially in his
back poses, head to toe.
Other notables: Fourth place finisher Dave Palumbo was, as usual, the
hardest, most shredded athlete in the show. Dave does more with what God
gave him than anyone. He is always thick and crazy-shredded, only being held
back by genetic limitations. In my book that deserves a lot more credit than
guys with genetics to die for who don't bother to come in shape. Fifth place
finisher Rico McClinton has a great attitude about the sport. He was a bit
off for this one and needs to bring his lower body into line with his vastly
improved upper body but was still worthy of a top five finish and smiled
through the whole process. Rico beat sixth place finisher Erik Fromm in a
tie-breaker. Out of everyone in this great class, Erik looks to me to have
the greatest potential to be a very competitive pro. He was up about 15
pounds from last year (he weighed in at 260) but probably needed to be
between 252 and 255. If he combines last year's conditioning with this year'
s new quality size at the Nationals, I think he'll be a pro. Precontest
favorite Matt Duvall finished a disappointing 11th and didn't look anything
like he did last year. He was so far off that condition that I wonder if he
had any injury or illness that hampered his preparation.
Overall Posedown
With a great rule change that allows the top 2 competitors overall to turn
pro in the men's divison, the 1999 USA saw Melvin Anthony and Garett Downing
graduate. Who would be the two lucky winners in the first USA of the new
Millennium? By process of elimination, it was easy to drop out Bantam champ
Herrano and Lightweight champ Raymond. Middleweight champ Mike Valentino was
easily the most conditioned class winner, but it's still very hard for a guy
176 to beat national level winners who outweigh him by as much as almost 60
pounds. That left the three big boys. Cicherilo was an easy overall winner
of the show and received the first pro card. That left Lightheavy champ Fred
Bigot and Heavyweight Champ Tevita Aholelei to pensively wait for the
announcement. Tevita was not as hard at the finals as he had been at the
prejudging. In fact, if the Heavyweight class was judged on Saturday night,
many felt that runner-up Troy Alves would have been the victor. While Fred
didn't give up much to Tevita in the final posedown, Tevita was awarded the
second pro card and is on his way to the IFBB. He is a great competitor and
probably has the potential to ultimately do more on the pro level than Bob.
Congratulations to both of them on being the first two IFBB pros of the new
century.
*Received IFBB Pro Status
MEN'S DIVISION
Overall: Bob Cicherillo, NY*
Runner-Up: Tevita Aholelei, CA*
Bantamweight
1.. Lance Harano, HI
2.. Alan Terrell, IL
3.. George Gibson, GA
4.. Jerry Newcomb, WA
5.. Perry McRae, NC
6.. Alan Watari, CA
7.. Manuel Vigil, CO
8.. Jim King, NV
9.. Mark Brown, NC
Lightweight
1.. Jose Raymond, MA
2.. Johnny McKnight, NC
3.. Bertram Stiff, MD
4.. Marco Margiotta, CA
5.. Johnny Traynor, CA
6.. Robert Alexander, MO
7.. Clifton Torres, HI
8.. Gerald Howe, AZ
9.. Paul Devine, CA
Middleweight
1.. Mike Valentino, NC
2.. Johnny Stewart, NC
3.. Tito Raymond, CA
4.. Stan McQuay, CA
5.. Rene Endara, FL
6.. Prince Fontenot, TX
7.. Sereiryth Leandre, CA
8.. Paul Smith, CA
9.. Monty Mabry, VA
10.. Mark Colbert, CA
11.. Joe Miller, CA
12.. Frank Krammer, AZ
13.. Garrett Townsend, CO
14.. Brian Hoydic, PA
15.. Roger Zarate, CA
16.. James Freeman, CA
17.. Kevin Booker, CA
Chris Donaldson, NE
Louis Tafoya, CA
Bryant Zamora, CA
Light-Heavyweight
1.. Fred Bigot, MA
2.. Johnnie Jackson, TX
3.. Eddie Linda, SC
4.. Kris Dim, CA
5.. Anthony Watkins, IL
6.. Jason Palofax, TX
7.. Richard Williams, CA
8.. Damon Island, CA
9.. Kirk Keffer, CA
10.. Henrik Thamasian, CA
11.. John McKinney, TX
12.. William Owens, OH
13.. Ron Smith, CA
14.. Ray Werner, PA
15.. Travis Branstetter, OH
16.. Timothy Garrett, LA
Bobby Holmes, CA
Laurence Rowe, NV
Randall Samuels, CA
Kenny Santiago, CA
Mark Vestrand, AZ
Heavyweight
1.. Tevita Aholelei, CA*
2.. Troy Alves, AZ
3.. Branch Warren, TX
4.. Abbas Khatami, CA
5.. Eric Shannon, NV
6.. Arthur Fickling, WA
7.. Mike Dragna, HI
8.. John Meadows, OH
9.. Vic Melendez, NY
10.. Robert Bonavente, FL
11.. John King, FL
12.. Vic Tringali, MD
13.. Augustus Carter, TX
14.. Terence Hairston, VA
15.. Leon Parker, NC
16.. Alex Bartoli, NY
Super-Heavyweight
1.. Bob Cicherillo, NY*
2.. Robert Washington, TX
3.. Bill Wilmore, FL
4.. David Palumbo, NY
5.. Rico McClinton, CA
6.. Erik Fromm, CO
7.. Art Atwood, WI
8.. Quincy Taylor, CA
9.. Omar Deckard, CA
10.. David Hughes, OR
11.. Matt Duval, NJ
12.. Chris Bennett, CT
13.. Idrise Ward-el, TX
14.. Michael Horn, TN
15.. Eddie Hoggett, HI
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WOMEN'S BODYBUILDING DIVISION
Overall: Jennifer McVicar, OK*
Lightweight
1.. Mary Ellen Doss, NC
2.. Pam Kusar, OH
3.. Tammi Flynn, WA
4.. Patricia Hamashin, CA
5.. Angie Rojas, TX
6.. Tricia Travis, AZ
7.. Stephanie Starr, CA
8.. Janet Kaufman, ID
9.. Catherine Sanson, CA
10.. Pamela Ty, CA
Middleweight
1.. Jennifer McVicar, OK*
2.. Dawn Riehl, CA
3.. Becky Rampey, CA
4.. Mah-Ann Mendoza, OR
5.. Raheema Mokhtari, TX
6.. Kathie Canepa Sears, HI
7.. Robin Herring, SC
8.. Kerry Quinn, MA
9.. Makeba Moore, CA
10.. Yolanda Martinez, CA
11.. Karen Tucker, CA
12.. Karen Aguilera, CA
13.. Carrie Ledford, OK
14.. Stacy Garonzik, PA
15.. Beth Eisenman, FL
16.. Tracy Mason, MI
17.. Terry Barbiere, MI
Charlotte Campbell, AK
Malea Jensen, IA
Heavyweight
1.. Lora Ottenad, WA
2.. Robin Parker, LA
3.. Annie Rivieccio, GA
4.. Carol Quarles, NH
5.. Kathy Johansson, AZ
6.. Tonia Williams, WA
7.. Debi Laszewski, WI
8.. Michelle Tuggle, HI
9.. Carla Haug, CA
10.. Jayne Trcka, CA
11.. Diane Solomons, CA
12.. Jeannie Phelps, CO
13.. Gwendolyn Malone, CA
14.. Carmen Brady, CA
15.. Fatima Johnson, CA
16.. Sheila Bleck, OR
17.. Catherine Wilbert, LA
18.. Nan Allard, UT
Michelle Falsetta, NY
Christine Fetzer, TX
Trudy Ireland, OK
Melissa Metzler, OK
Vonnie Smith, OK
Becca Swanson, NE
----------------------------------------------------------------------------
----
WOMEN'S FITNESS DIVISION
Overall Winner: Nicole Hobbs, CA*
Short Class
1.. Nicole Hobbs, CA*
2.. Sherma Dillard, FL*
3.. Jennifer McKinnon, IA
4.. Renee Stewart, CA
5.. Allison Bookles, OH
6.. Heather McCormick, GA
7.. Bebe Giraldo, CA
8.. Annie Curstola, NY
9.. Selena Zinno, PA
10.. Annie Symanski, OH
11.. Sindey Harris, FL
12.. Stephanie Wilkins, AZ
13.. Diana Monti, GA
14.. Darla Muller, OK
15.. Regan Vargo, MI
Medium Class
1.. Lisa Reed, FL*
2.. Heidi Neubauer, WI*
3.. Angel Friend, MD
4.. April Carpenter, OH
5.. Bethani Terrell, OK
6.. Doreen Reck, MI
7.. Heather Cox, CA
8.. Anna Merchan, FL
9.. Gina Tomaseski, FL
10.. Patty Garner, WI
11.. Eileen Devine, MD
12.. Mari Kudla, OH
13.. Stephanie Parr, WA
14.. Kelli Packard, WA
15.. Lori Kimes, AR
16.. Sei Ryan, WA
17.. Jennie Hanke, TX
18.. Angela Semsch, MO
19.. Tammie Leady, GA
20.. Sandy Gill, WA
21.. Angela Wehage, OK
22.. Kathy Bernard, AZ
23.. Michelle Lee Jung, AZ
24.. Sandie Ward, AZ
25.. Melyssa St. Michael, MO
Jodie Tate, CO
Alicia Uberuaga, ID
Tall Class
1.. Abbie Appel, FL*
2.. Julie Palmer, OH*
3.. Beth Horn, IL
4.. Michelle Galardi, SC
5.. Angela Carney, FL
6.. Carrie Fickle, OH
7.. Bethany Carter Howlett, VA
8.. Celeste Chance, MD
9.. Tracey Greenwood, DE
10.. Karen Kassner, OH
11.. Soumaya Wilmore, CA
12.. Laura Schoonekase, LA
13.. Deborah Bullman, HI
14.. Brandee Hughes, IN
15.. Allyson Mehta, OH
16.. Lea Waide, NV
17.. Sara Waide, NV
18.. Teresa Hardesty, OK
19.. Cathy Nordyke, OH
20.. Dawn Thomas, MI
21.. Akondaye Fountain, TX
Sunday, December 14, 2008
High Stakes Bodybuilding: The N.P.C. USA Rolls Into Las Vegas
A View From The Judges Table What Politics
A View From The Judges Table
What Politics?
Ok, let me start out by saying that if you’re a competitor, this piece is probably going to upset you a bit. Maybe even bruise your ego a tad. But, be that as it may, I’m going to write it anyway. Call it a rant, call it whatever you want to call it, but the time to tell you some of the inner workings of an NPC National judging panel has come. Why? Because after years of listening to competitors bitch and moan about all the reasons that they don’t have a pro card that have absolutely nothing to do with their physiques, somebody’s got to do it.
Tell me if any of this sounds familiar? Joe Blow didn’t win because:
1. He upset the judges by doing an ad for a supplement company that wasn’t a sponsor;
2. He broke a trophy 5 years ago at a contest;
3. He missed the competitors meeting;
4. The judges were looking for someone else and it was that guy’s show before anyone even weighed in;
5. There was a rumor that he was busted the week before;
6. There was a rumor that he was drug addict;
7. They never compared him with the top 5 because it would have been impossible to give it to the guy they wanted to win if they had;
8. He was "too shredded" (I love that one);
9. He hasn’t paid his dues and everyone knows you have to get screwed a few times before they give you a Pro card;
10. His time came and went and even though he was an easy winner, the judges are looking for new faces;
11. Blah, Blah, Blah……………………………………..
Believe it or not, with the exception of #11, I’ve actually heard every one of these excuses.
REALITY CHECK TIME
In the Men’s Division of NPC National shows there are usually anywhere from 100 to 150 competitors. Are you sitting down? Ready for some real ego-bruising news? Most national judges I’ve sat with and talked to couldn’t recognize and name more than 10 or 15 of them if you put a gun to their head. I’ve been judging nationally since 1994 and I can’t tell you how many times I’ve been involved in conversations where someone said, "I thought Joe Blow looked great." The reply was usually "What number was he? Or What class is he in?" If you’re a competitor you should be thrilled at this news because it destroys the notion that we’re sitting there with a list of who we’re going to deny their pro card to because we wouldn’t know who you were most of the time anyway.
Oh, and before I move on, let me put something else from the list in the reality check section. I’ve never seen a male competitor who was too shredded. I’m not sure that there is such a thing as too shredded!
PUNISHMENT FOR PAST BEHAVIOR
This is an easy one. Let’s see, smashing trophies denies you a pro card? Better not tell Tevita Aholelie who broke his trophy exiting the stage at the 1999 USA in Santa Monica after losing a narrow one-point decision to Garret Downing. Of course, Tevita came back the very next year and won the Heavies at the 2000 USA and got his pro card. I guess we forgave Tevita in 12 months, but we’re holding 5 year grudges against some other guys. (I’m being sarcastic here.)
But let’s not stop there. How about Craig Titus. Remember when he was going to be the USA winner in New Orleans a few years ago? Show was his. No one else should even bother showing up. Then Craig lost a close one to Phil Hernon. Then, in an emotional moment, Craig got really upset, threw his number on the ground and stormed off stage. That’s it, he’ll never win again. The judges will make him pay for that. He’ll never be a pro. He’s over. Of course, he came back at the next USA, one year later, and got his pro card. Guess we forgot about it by then.
"GOTTA PAY YOUR DUES" AND "YOU’VE BEEN AROUND TOO LONG AND WE’RE LOOKING FOR A FRESH FACE"
Well, it’s pretty obvious that both of these can’t be true at the same time. Guess what? Neither is true. I knew you’d want some examples, so here you go. Ever hear of a guy named Ken Brown? He came into the USA a few years ago after winning the Junior Nationals probably hoping to place in the top 5. First time he ever did a pro qualifier. No chance right? Wrong. He won the whole thing and turned pro.
A fluke?
Nope. How about the 2000 Women’s USA. Jennifer McIvar won the overall women’s championship and a pro card in her first National contest! Want a more recent example. 2000 NPC Men’s Nationals were held in NY this past year. A friend of mine called me from the show and asked "Do you know a guy named Victor Martinez?" "No, never heard of him," I replied. "Well he just smoked the Heavyweight Class and the Overall." So much for paying dues onstage. I guess Victor paid his dues where it really counts…the gym, the treadmill and the kitchen table.
Oops, I almost forgot about the flipside of this whole equation…the "I’m not a fresh face" scenario. Guess that didn’t matter at this year’s USA when Bob Cicherillo rolled the dice and walked away with the Superheavyweight class, the overall and a pro card. Given that he won the Junior Nationals about 12 or 13 years before and probably competed for a pro card at least 10 or 15 times, there goes the whole fresh face thing.
WHAT’S THE POINT?
Take responsibility for yourself when you don’t win a show! Look at your physique, not the judge’s panel. Are there exceptions? Of course, but they are just that…exceptions. When a competitor convinces him or herself of any of the reasons listed above, what they are really doing is stopping themselves from learning from the experience. Rather than figure out what they need to do for their physique to improve for next time, they are too busy placing blame elsewhere. The ones who consistently improve and ultimately turn pro are the ones who use every show to improve and learn as they are on their way to the top. I wonder if Ronnie Coleman went home and pouted for a year after he was 9th at the Olympia and blamed it on politics. I’m guessing against it. He won the O the very next year. You remember, that was the show that everyone who knew anything had already proclaimed that Flex Wheeler would be unbeatable in after Dorian stepped down.
Speaking of Ronnie, I had several people at the Pro Ironman tell me that it was a huge mistake for him to do the Arnold Classic two weeks later because he was a Weider guy now and there was some friction between Arnold and Joe that Ronnie would get screwed for. I guess they forgot to tell the judges…he had all first place votes in all rounds and walked away with over $200,000 in winnings. The bottom line is that the right person usually wins at the NPC National and IFBB Pro Level. Spend more time becoming the right person and less time blaming the wrong ones and you’ll end up a lot happier. Oh, and you’ll probably have a much better physique!
Bodybuilding and Fitness Role Models
Bodybuilding and Fitness Role Models?
Ronnie Coleman. Susie Curry. Andrula Blanchette. They were the big winners in their respective Olympias this year. Are they role models? Most definitely. I am not one who adheres to the Charles "I’m not a role model" Barkley theory of setting an example and representing your sport. When a professional athlete signs on the dotted line to play for pay they have voluntarily thrust themselves into the public eye. With that choice comes a responsibility to your chosen sport and those who may look up to you, young or old. But here’s a big difference between bodybuilding and fitness, and any other sport. You don’t have to be a top pro with an endorsement contract to be recognizable.
Think about it. When was the last time you were out in public and said, "Hey there’s that minor league baseball player" or thought "Isn’t that the wide receiver for the 97th ranked college football team in the country"? But if Sammy Sosa or Dan Marino happened to be sitting next to you in a restaurant, that would be a different story. Now let’s take a look at bodybuilding and fitness. If you walk down the street and you’re muscularly bigger than the average or much better conditioned, guess what? You are often publicly recognized as an athlete in this sport, even if you’ve never stepped foot on a contest stage. You wear your sport everyday, everywhere you go. Like it or not, your body thrusts you into the public eye, not a huge multi-million dollar contract.
Let me use myself as an example. I’m about 5-7 and in the off-season I go about 205, contest condition in the 180’s. Yes, I’m bigger and more conditioned than the average guy, but by no means huge by bodybuilding standards. Let’s put it this way. I’ve trained next to guys like Lee Priest, Flex and Dexter Jackson and, being very kind to myself, no one would have known I was there! I am also the type that stays covered year round until they tell my class to go backstage and get ready. Whether in the gym or at a restaurant, I don’t show a whole lot of skin.
So that brings me to the other day. I was coming out of a brokerage company –a business setting – and some guy comes up to me and comments on my being a bit larger than average and then asks me about steroids, out of the blue. I of course tell him that I don’t use or sell drugs, thank him for the compliment and get on with the day. As I drive off I realize that even all covered up, people take notice of anything out of ordinary. And in a society where the obesity rate has been on the rise for years, a muscular or conditioned body stands out.
But here’s the important part that I’d really like you to think about. As you go about your day you are probably being recognized as a representative of your sport even when you aren’t really aware of it. When people approach you and comment or ask a question, you can choose to create a positive experience or a negative experience for that person. There are already many negative stereotypes out there about people with muscles related to aggression and brainpower, so each interaction is an opportunity to create positive feelings about your sport. When that guy approached me I had a choice to act arrogant and aggressive or polite and positive. That’s why I chose to thank him for the compliment, rather than get into some negative dialogue about steroids and stereotypes. I also told him, without any judgment or lecturing, that steroids hadn’t been necessary for me to get this way, and maybe he would find that he didn’t need them either. Who knows, maybe it sunk in, maybe not. But either way, I know one thing for certain. He could not have walked away from that brief interaction and thought anything negative about me as a person, or as an athlete.
So, the next time that someone comes up and pays you a sincere compliment about your body think about the power you have to create positive impressions, not negative ones. And, of course, as you represent your sport positively you are, probably more importantly, representing yourself in a way you can be proud of
Ronnie Coleman. Susie Curry. Andrula Blanchette. They were the big winners in their respective Olympias this year. Are they role models? Most definitely. I am not one who adheres to the Charles "I’m not a role model" Barkley theory of setting an example and representing your sport. When a professional athlete signs on the dotted line to play for pay they have voluntarily thrust themselves into the public eye. With that choice comes a responsibility to your chosen sport and those who may look up to you, young or old. But here’s a big difference between bodybuilding and fitness, and any other sport. You don’t have to be a top pro with an endorsement contract to be recognizable.
Think about it. When was the last time you were out in public and said, "Hey there’s that minor league baseball player" or thought "Isn’t that the wide receiver for the 97th ranked college football team in the country"? But if Sammy Sosa or Dan Marino happened to be sitting next to you in a restaurant, that would be a different story. Now let’s take a look at bodybuilding and fitness. If you walk down the street and you’re muscularly bigger than the average or much better conditioned, guess what? You are often publicly recognized as an athlete in this sport, even if you’ve never stepped foot on a contest stage. You wear your sport everyday, everywhere you go. Like it or not, your body thrusts you into the public eye, not a huge multi-million dollar contract.
Let me use myself as an example. I’m about 5-7 and in the off-season I go about 205, contest condition in the 180’s. Yes, I’m bigger and more conditioned than the average guy, but by no means huge by bodybuilding standards. Let’s put it this way. I’ve trained next to guys like Lee Priest, Flex and Dexter Jackson and, being very kind to myself, no one would have known I was there! I am also the type that stays covered year round until they tell my class to go backstage and get ready. Whether in the gym or at a restaurant, I don’t show a whole lot of skin.
So that brings me to the other day. I was coming out of a brokerage company –a business setting – and some guy comes up to me and comments on my being a bit larger than average and then asks me about steroids, out of the blue. I of course tell him that I don’t use or sell drugs, thank him for the compliment and get on with the day. As I drive off I realize that even all covered up, people take notice of anything out of ordinary. And in a society where the obesity rate has been on the rise for years, a muscular or conditioned body stands out.
But here’s the important part that I’d really like you to think about. As you go about your day you are probably being recognized as a representative of your sport even when you aren’t really aware of it. When people approach you and comment or ask a question, you can choose to create a positive experience or a negative experience for that person. There are already many negative stereotypes out there about people with muscles related to aggression and brainpower, so each interaction is an opportunity to create positive feelings about your sport. When that guy approached me I had a choice to act arrogant and aggressive or polite and positive. That’s why I chose to thank him for the compliment, rather than get into some negative dialogue about steroids and stereotypes. I also told him, without any judgment or lecturing, that steroids hadn’t been necessary for me to get this way, and maybe he would find that he didn’t need them either. Who knows, maybe it sunk in, maybe not. But either way, I know one thing for certain. He could not have walked away from that brief interaction and thought anything negative about me as a person, or as an athlete.
So, the next time that someone comes up and pays you a sincere compliment about your body think about the power you have to create positive impressions, not negative ones. And, of course, as you represent your sport positively you are, probably more importantly, representing yourself in a way you can be proud of
Bodybuilding Techniques
| Bodybuilding Techniques© Dr. J. Warren Willey II DO Bodybuilding techniques were developed to compete against the dreaded and feared plateau, the sticking point and/or the proverbial wall. Bodybuilding techniques are basic resistance training regimens designed to specifically increase muscle mass (hypertrophy) as compared to techniques utilized to increase sport specific requisites (speed, balance, coordination, agility, reactivity, flexibility, strength, etc.). Techniques described here involve hypertrophy of the muscle complex i.e. muscle, tendon, ligament, joints, and bones. As you focus on long-term goals, you must prepare the supportive structures to adapt and change as our muscles are continually growing. Currently, a prevalent theory in gyms today is that of Progressive Overload Training or P.O.T. (an appropriate acronym as you will soon see…). This theory has its basis is the belief that you need to lift more to get bigger, or progressively overload the muscles to cause them to grow. Without boring you with detail, this theory is flawed. If it were true, you would see 400 lbs. guys in the gym bench-pressing 1500 lbs! Progressive overload training produces diminishing returns, and ultimately can be career ending due to injury! But our body possesses adaptive ability so it will become accustom to anything you do. P.O.T.’s basic problem leads to a plateau, not improvement. Continually changing the stress placed on the muscle groups prevents adaptation and forces the body to respond. Utilizing a variety of techniques not only breaks monotony in the gym but allows for periods of growth by alternating tissue breakdown (with overloading, heavy exercises, large resistance) and tissue repair (with rest, lighter activities, and various methods). There are many different terms used to describe the same activity and part I and II of this brief article will include a few of the terms or descriptive titles to describe the different modus operandi. This is not an all-inclusive list. There are obviously a number of other techniques and routines not mentioned in this article, including ones utilized by inventive individuals. A larger collection and more detailed description can be found in a forth-coming book on the synopsis of bodybuilding to be published this summer. (Tune in to this web sight for more information…) Please email me with your inventive ideas, I am always looking to learn and design new techniques. Ideally, you will take the ones mentioned and modify them to meet your needs and shock the heck out of your muscles. The techniques described in paragraph form including the following information: Name: What the technique is called (occasionally a few names will be mentioned) Resistance Level: Is the technique better utilized with heavy, moderate, or light weight. Rest: Suggested amount of rest during/between/after each technique. Explanation: How to utilize the technique. Example: An example of the technique. Resistance level and Rest are only suggestions! Changing or individualizing the techniques allows you to create your own technique and therefore add diversity to your workouts and astonish the muscles! Giant Sets A giant set usually consists of a number of different exercises for one particular body part done in tandem. Set one is preformed on one exercise followed by set one on the next exercise and so on. Weight is usually moderate and there is little to no rest between each exercise. After one set, rest can occur up to two to three minutes. Example: Triceps pushdowns – overhand grip, followed by triceps pushdowns - underhand grip, then dumbbell kickbacks. The total, composing one giant set. Super Sets A super set consists of a number of different exercises for two or more body parts one after the other. Body part number one is exercised, and then body part number two, etc. Weight is moderate to heavy with minimal rest between exercises. Rest between super sets is anywhere from two – five minutes. Example: Biceps and Triceps – alternating standing curls with triceps French curls. Forced Reps Forced reps are a process that involves working the muscle group to failure. Forced reps take place with in a given set and can consist of maximal weight to failure (less reps) or light to moderate weight (high reps). Utilization of a lifting partner is essential to allow full contraction of the muscle to occur. Minimal time is needed between forced reps (as long as full muscle contraction occurs) and time between sets utilizing forced reps is longer to allow greater recovery. Example: Bench press at 90% of max for 6 – 8 reps (employing a partner to help you through the full phase of contraction). Stalled Reps/Sets This method involves stopping the movement somewhere in-between the start and finishing position, stalling there for a given time period, and then finishing the movement. This can be done at the beginning of the movement, midway through the movement or near the end. Stopping the movement at the end of the movement is not as beneficial unless resistance is still present (i.e. with a cable system). The "stall" lasts anywhere from 3 – 10 seconds and can occur at a given point all the time, or an alternate point each time. Rest between stall sets is user dependant but can be anywhere from 30 seconds to two min. Example: Preacher curls with a stall at the midway point for 10 seconds before completing the range of motion. Eccentric contractions (Negatives) Eccentric contractions are defined as muscle contractions in which the muscle lengthens as opposed to shortening (concentric contractions). This can be approached purposefully, with the aid of a partner, utilizing maximal weight (30-40% more than ones maximal concentric lift) or be done with any regular exercise regimen where the lifter concentrates on the ‘down’ phase of the lift as well as the ‘up’ phase. Timing during the lift is very slow, allowing for control, and minimum amount of time is needed between reps. Time between sets is usually greater, as one needs it for recovery. Example: Bench press with weight exceeding your maximal press, slowly lower the bar to your chest and with the help of a partner return the bar to the starting position. Repeat. Word of caution: Eccentric contractions are known to cause more muscle soreness than concentric contractions, and the risk of injury is much greater due to the large amount of weight utilized! Twenty-ones Twenty-ones is a descriptive term based on the number of reps done in a given set. The unique aspect of this method is that the set is actually broken up into three different sets done consecutively, within the same movement. The three different aspects of the set involve partial range of motions within a full range of motion (see example). Each aspect or portion of the full range of motion is done for a total of seven, followed by the next portion of the full movement for seven, and then finally by the last portion of the full movement, again for seven. (7 + 7 + 7 = 21!) Obviously you could do Fifteens (5+5+5=15) if you wanted to, but this technique is better known as Twenty-ones. The exercise is done using moderate weight. Each portion of the movement is done immediately after one another, with average rest between sets. Example: Standing Biceps Curls – do seven partial reps from the start point to midway, followed by seven partial reps midway to the end of the movement, then do seven full range of motion standing curls to end it. Timed Sets/Reps Timed sets and reps involve doing the movement through a specific fixed time or count. Both the concentric (positive or up) and the eccentric (negative or down) phase of the movement are done over a specified time or count. The positive and negative movement times can be the same or different, as long as they are consistent through out the entire set. Time between reps is minimal (one following the other), and rest between sets is moderate (2- 3 minutes). Weight is usually moderate to light, as the set is difficult. Example: Seated Quadriceps Extensions – Do the concentric or up movement over a 10 second count followed by the negative or down movement over a ten second count. Repeat. Partial Reps, Restricted ROM sets/reps |
Getting Started
Great - you've decided to try bodybuilding. Perhaps you want to build mass, tighten up your midsection or slim down; those are all possible with strength training. Whatever your reason (and you should definitely write down your goals for starting and your realistic expectations of what you hope to achieve in the short and long term),m you should follow a clearly defined program.
Don't expect us to provide you with any so-called success; let's state for the record right now that some training methods are smarter and better than others, but nothing resembles a secret. Our role here is to teach and guide you through your first three months so that you can take your training to the next level and design a personal routine that meets your needs.
Is there one program that's right for everyone? No. Did you really expect that one routine would serve the needs of the female college basketball player who wants to make a more dominating presence on the court, the 45 year old businessman looking to firm his body and improve his health, and the young man interested in competitive bodybuilding? Every person who trains has different motivations, desires and genetic potential, and each must make his or her own adjustments in putting together a particular program. It's really not so difficult. But before you get started, here are some points you'll want to consider.
Get a physician's release if you are over 40 or have had any sort of previous injury or impairment.
Be realistic but positive. Assess your current condition and where you want to be in three months, one year and five years. Keep focused on your goals and know you'll achieve them.
Commit yourself to three months before making any judgements about whether it's working or not. The truth is, you're probably a bit impatient, and sculpting your physique takes time. Changes take place incrementally, but three months is long enough to notice some significant changes in strength and size. Persistence and dedication are characteristics that all successful bodybuilders have in common. Do you?
Designing Your Exercise Program
Before getting into your program, you need to develop an understanding of how and why you're building your exercise routine. Although we've gone ahead and designed a program for you, just about everything in ti can be changed depending on your particular circumstances. Your primary objective here, as a beginner, is to build a solid foundation - and not just any training program will take you there in an efficient manner. Study the following points to better understand your bodybuilding program.
Bodypart Training
Bodybuilders group exercises by bodypart and train one muscle group at a time. Working one are with 1-3 exercises ensures that you train it thoroughly. Experience says that this type of training is the most efficient for bodybuilding. (Circuit training, on the other hand, allows you to do movements for different bodyparts back to back with no rest in between).
Every major muscle group should be developed to prevent muscle imbalance and the risk of injury. The major muscle groups include legs (quadriceps, hamstrings, calves, glutes), chest, shoulders, back (Trapezius, lats, erectors), abdominals and arms (biceps, triceps).
Exercises
You can choose from any number of movements that target a particular muscle group, but beginners should stick with the basics to develop a solid foundation. The first exercise you do for a given bodypart should be a compound movement. (A compound or multijoint movement, unlike an isolation exercise, has movement at two or more joints and thus brings in a greater number of assisting muscle groups. Note: Some bodyparts like biceps, triceps and calves can be worked with pre-dominatantly isolation exercises.)
Some basic movements can be done in a number of ways; for example, you can do a bench press with a barbell, with dumbbells or on a machine. Eventually, you'll learn how to do them all and use the in your training arsenal.
Two similar exercises can target a muscle differently. For example, the bench press is a good exercise for most of the chest, but the incline press (essentially a bench press done on an incline bench) works the upper pectorals more effectively. When you put exercises together to form a routine, you'll want to include those movements that hit the same muscle in different ways. That's why you normally include 2-3 exercises when you work each bodypart.
Weights
During the first couple of training sessions, you'll want to go pretty light just to get a feel for how to do the movement correctly. After you feel comfortable with the form, begin adding weight.
Even an experienced lifted should always do his first set as a warm-up with practically no weight to flush to target muscle and connective tissue with blood. On the second set, add a couple of small plates and do the exercise again. Was it still east? If so, and assuming you used good form, add more weight. If you struggled to reach 12 repetitions, add just a little bit of weight. (Adding weight on successive sets is called pyramid training and is one of the safest ways to train.)
Continue adding weight until it becomes tough to complete 8-12 reps. Your goal is to train in the range where you reach muscular failure at 8-12 reps. Once you find a challenging weight, stick with it. So you'll become stronger and be able to increase the number of reps. Once you can do 12, it's time to increase your training poundage by about 10%. At this heavier weight, you won't be able to do 12 reps, but with time you'll once again be able to. Keep working in this fashion.
The principle behind this type of training is known as overload. It states that for improvements to occur, you must impose a demand on your muscles greater than what they're accustomed to (for bodybuilding purposes, about two-thirds of your maximal strength). Your muscles compensate for this strain on the cellular level by adding protein to grow thicker and stronger. At that point, the same load is no longer sufficient to induce further changes, more load must be added. That is, you must progressively add training stimulus to make continued improvements.
Keep track of your training poundage by recording your weights, sets and reps in a training log alongside a list of your exercises.
Some bodybuilders swing and heave, cheating for the sake of pushing heavier weights. Remember, the name of the game here is not weightlifting, but rather bodybuilding.
Sets
A set is a combination of any number of reps of a single exercise. As a beginner, you'll normally want to do 1-2 light warm up sets of each movement (especially the first movement for a given bodypart) before doing 1-3 heavier sets. That equals 2-4 total sets per exercise.
Reps
A rep is a single execution of one exercise. if you do a set of 10 bicep curls consecutively, that's 10 reps. During your first week or two, keep the weights very light so that you can complete about 15 reps in good form. This is a change for you to practice good form while you work on your neuromuscular coordination and lean the proper 'feel' for the movement. Developing that feel with become even more critical later on because it will tell you if an exercise is working.
After that initial break-in period, to build size and strength you want to do 8-12 reps per set (after your warm-up set of 15 reps, which you should do at the start of each exercise). Use a weight that allows you to do the recommended number of reps and still reach muscle failure.
Muscle failure means that you cannot do any more reps with good form. If you can't do eight strict reps, the weight's too heavy. If you can do more than 12, the weight's too light. Adjust the weight for your next set. (Note: The numbers eight and twelve are not arbitrarily derived. Exercise scientists have conducted numerous tests and have found that working with a weight about 70% of your one-rep maximum produces the fastest results. Most bodybuilders can lift about 70% of their one-repetition maximum 8-12 times).
Though you don't have to train to muscle failure to grow, you need to come pretty close. Bodybuilders call this intensity. How do you know if you're close to working at 100% intensity? Simple: If you can do another rep with good form, do it! If you can do still another, do it.
After you build you base, you may want to experiment with a program that alternates periods of high reps (which build muscle endurance) to medium reps (builds muscle mass) with low reps (builds strength and power) and back up again. This is called cycling. The idea here is to progress to a higher level of strength each cycle. (Note: Advanced strength athletes like powerlifters use slightly different training methods, most notably the number of reps, that do bodybuilders. You'll get stronger as you build muscle, but training to maximuse strength isn't identical to the type of training that maximizes mass.)
Proper Form
We'll say this again and again, but it's far better to use a weight that allows you to perform the movement correctly than to cheat with a heavy weight that will, sooner or later, result in an injury.
Speed of Movement
Use a smooth, controlled motion during all phases of the lift. This deliberate rep speed produces the greatest results for bodybuilding purposes. Super-fast reps with ballistic movements and jerking can be harmful to muscles and connective tissues, while slow training accomplishes very little. In general, most bodybuilders use a formula that approximates a two-second positive contraction (raising the weight), a momentary squeeze of the muscle at the point of peak contraction, and a two-second negative contraction (lowering of the weight).
Breathing
Most people don't think much about breathing until they begin lifting weights, but it should still come naturally. Start each set with a deep inhalation and exhale as you push through the most difficult part of the lift. Inhale at the top (or the easiest portion of the lift) and exhale as you push.
Rest between Sets
In general, rest as long as it takes for you to feel recovered from your previous set. That normally ranges from 45-90 seconds. Larger muscle groups take a bit longer to recover; smaller muscle groups clear low pH levels are are ready to go more quickly. Don't fall into the all too common mistake of talking with your buddies for 3-4 minutes between sets, during which time your muscle can become cold. This is counterproductive and lengthens the time you spend in the gym.
If you want to emphasize strength, take a little longer rest between sets. On the other hand, less rest means you won't be able to lift as heavy, but you'll be stressing your endurance. Of note: How much you can lift on a given set and the number of reps you do are directly related to the length of your rest period.
Use a Full Range of Motion
Use a full range of motion in your exercise movements. You want to work each target muscle through its natural range of motion for complete development and to prevent injury.
Training Frequency
Say you train your entire body on Monday. Should you do it again on Tuesday, or wait until Wednesday? The answer is that your body requires a minimum of 48 hours to fully recover after exercise, sometimes even longer. Physiological processes at the cellular level require rest and nutrients before you can train that same muscle group again. A good rule of thumb: If you're even slightly sore, you're not ready to train that bodypart again.
If you're an advanced bodybuilder and split up your workout into, for example, one day for upper body and another for lower body, you can train on consecutive days as long as you don't repeat the same workout. As a beginner, you don't want to go more than 96 hours (four days) without training the same muscle group again. Timing too infrequently results in submaximal gains.
The answer for the beginner, then, is to train every 2-3 days (or three times a week). A Monday - Wednesday - Friday (or similar) schedule is ideal.
Training Duration
If you follow the exercises, sets, reps and rest prescription, you should complete your resistance training in about an hour. Never mind those two hour plus sessions; who could possibly maintain the high level of intensity and mental fortitude of a marathon training session? What matters is the quality of your workout measured by the intensity you create, not the length of time you spend in the gym. Remember that.
Great - you've decided to try bodybuilding. Perhaps you want to build mass, tighten up your midsection or slim down; those are all possible with strength training. Whatever your reason (and you should definitely write down your goals for starting and your realistic expectations of what you hope to achieve in the short and long term),m you should follow a clearly defined program.
Don't expect us to provide you with any so-called success; let's state for the record right now that some training methods are smarter and better than others, but nothing resembles a secret. Our role here is to teach and guide you through your first three months so that you can take your training to the next level and design a personal routine that meets your needs.
Is there one program that's right for everyone? No. Did you really expect that one routine would serve the needs of the female college basketball player who wants to make a more dominating presence on the court, the 45 year old businessman looking to firm his body and improve his health, and the young man interested in competitive bodybuilding? Every person who trains has different motivations, desires and genetic potential, and each must make his or her own adjustments in putting together a particular program. It's really not so difficult. But before you get started, here are some points you'll want to consider.
Get a physician's release if you are over 40 or have had any sort of previous injury or impairment.
Be realistic but positive. Assess your current condition and where you want to be in three months, one year and five years. Keep focused on your goals and know you'll achieve them.
Commit yourself to three months before making any judgements about whether it's working or not. The truth is, you're probably a bit impatient, and sculpting your physique takes time. Changes take place incrementally, but three months is long enough to notice some significant changes in strength and size. Persistence and dedication are characteristics that all successful bodybuilders have in common. Do you?
Designing Your Exercise Program
Before getting into your program, you need to develop an understanding of how and why you're building your exercise routine. Although we've gone ahead and designed a program for you, just about everything in ti can be changed depending on your particular circumstances. Your primary objective here, as a beginner, is to build a solid foundation - and not just any training program will take you there in an efficient manner. Study the following points to better understand your bodybuilding program.
Bodypart Training
Bodybuilders group exercises by bodypart and train one muscle group at a time. Working one are with 1-3 exercises ensures that you train it thoroughly. Experience says that this type of training is the most efficient for bodybuilding. (Circuit training, on the other hand, allows you to do movements for different bodyparts back to back with no rest in between).
Every major muscle group should be developed to prevent muscle imbalance and the risk of injury. The major muscle groups include legs (quadriceps, hamstrings, calves, glutes), chest, shoulders, back (Trapezius, lats, erectors), abdominals and arms (biceps, triceps).
Exercises
You can choose from any number of movements that target a particular muscle group, but beginners should stick with the basics to develop a solid foundation. The first exercise you do for a given bodypart should be a compound movement. (A compound or multijoint movement, unlike an isolation exercise, has movement at two or more joints and thus brings in a greater number of assisting muscle groups. Note: Some bodyparts like biceps, triceps and calves can be worked with pre-dominatantly isolation exercises.)
Some basic movements can be done in a number of ways; for example, you can do a bench press with a barbell, with dumbbells or on a machine. Eventually, you'll learn how to do them all and use the in your training arsenal.
Two similar exercises can target a muscle differently. For example, the bench press is a good exercise for most of the chest, but the incline press (essentially a bench press done on an incline bench) works the upper pectorals more effectively. When you put exercises together to form a routine, you'll want to include those movements that hit the same muscle in different ways. That's why you normally include 2-3 exercises when you work each bodypart.
Weights
During the first couple of training sessions, you'll want to go pretty light just to get a feel for how to do the movement correctly. After you feel comfortable with the form, begin adding weight.
Even an experienced lifted should always do his first set as a warm-up with practically no weight to flush to target muscle and connective tissue with blood. On the second set, add a couple of small plates and do the exercise again. Was it still east? If so, and assuming you used good form, add more weight. If you struggled to reach 12 repetitions, add just a little bit of weight. (Adding weight on successive sets is called pyramid training and is one of the safest ways to train.)
Continue adding weight until it becomes tough to complete 8-12 reps. Your goal is to train in the range where you reach muscular failure at 8-12 reps. Once you find a challenging weight, stick with it. So you'll become stronger and be able to increase the number of reps. Once you can do 12, it's time to increase your training poundage by about 10%. At this heavier weight, you won't be able to do 12 reps, but with time you'll once again be able to. Keep working in this fashion.
The principle behind this type of training is known as overload. It states that for improvements to occur, you must impose a demand on your muscles greater than what they're accustomed to (for bodybuilding purposes, about two-thirds of your maximal strength). Your muscles compensate for this strain on the cellular level by adding protein to grow thicker and stronger. At that point, the same load is no longer sufficient to induce further changes, more load must be added. That is, you must progressively add training stimulus to make continued improvements.
Keep track of your training poundage by recording your weights, sets and reps in a training log alongside a list of your exercises.
Some bodybuilders swing and heave, cheating for the sake of pushing heavier weights. Remember, the name of the game here is not weightlifting, but rather bodybuilding.
Sets
A set is a combination of any number of reps of a single exercise. As a beginner, you'll normally want to do 1-2 light warm up sets of each movement (especially the first movement for a given bodypart) before doing 1-3 heavier sets. That equals 2-4 total sets per exercise.
Reps
A rep is a single execution of one exercise. if you do a set of 10 bicep curls consecutively, that's 10 reps. During your first week or two, keep the weights very light so that you can complete about 15 reps in good form. This is a change for you to practice good form while you work on your neuromuscular coordination and lean the proper 'feel' for the movement. Developing that feel with become even more critical later on because it will tell you if an exercise is working.
After that initial break-in period, to build size and strength you want to do 8-12 reps per set (after your warm-up set of 15 reps, which you should do at the start of each exercise). Use a weight that allows you to do the recommended number of reps and still reach muscle failure.
Muscle failure means that you cannot do any more reps with good form. If you can't do eight strict reps, the weight's too heavy. If you can do more than 12, the weight's too light. Adjust the weight for your next set. (Note: The numbers eight and twelve are not arbitrarily derived. Exercise scientists have conducted numerous tests and have found that working with a weight about 70% of your one-rep maximum produces the fastest results. Most bodybuilders can lift about 70% of their one-repetition maximum 8-12 times).
Though you don't have to train to muscle failure to grow, you need to come pretty close. Bodybuilders call this intensity. How do you know if you're close to working at 100% intensity? Simple: If you can do another rep with good form, do it! If you can do still another, do it.
After you build you base, you may want to experiment with a program that alternates periods of high reps (which build muscle endurance) to medium reps (builds muscle mass) with low reps (builds strength and power) and back up again. This is called cycling. The idea here is to progress to a higher level of strength each cycle. (Note: Advanced strength athletes like powerlifters use slightly different training methods, most notably the number of reps, that do bodybuilders. You'll get stronger as you build muscle, but training to maximuse strength isn't identical to the type of training that maximizes mass.)
Proper Form
We'll say this again and again, but it's far better to use a weight that allows you to perform the movement correctly than to cheat with a heavy weight that will, sooner or later, result in an injury.
Speed of Movement
Use a smooth, controlled motion during all phases of the lift. This deliberate rep speed produces the greatest results for bodybuilding purposes. Super-fast reps with ballistic movements and jerking can be harmful to muscles and connective tissues, while slow training accomplishes very little. In general, most bodybuilders use a formula that approximates a two-second positive contraction (raising the weight), a momentary squeeze of the muscle at the point of peak contraction, and a two-second negative contraction (lowering of the weight).
Breathing
Most people don't think much about breathing until they begin lifting weights, but it should still come naturally. Start each set with a deep inhalation and exhale as you push through the most difficult part of the lift. Inhale at the top (or the easiest portion of the lift) and exhale as you push.
Rest between Sets
In general, rest as long as it takes for you to feel recovered from your previous set. That normally ranges from 45-90 seconds. Larger muscle groups take a bit longer to recover; smaller muscle groups clear low pH levels are are ready to go more quickly. Don't fall into the all too common mistake of talking with your buddies for 3-4 minutes between sets, during which time your muscle can become cold. This is counterproductive and lengthens the time you spend in the gym.
If you want to emphasize strength, take a little longer rest between sets. On the other hand, less rest means you won't be able to lift as heavy, but you'll be stressing your endurance. Of note: How much you can lift on a given set and the number of reps you do are directly related to the length of your rest period.
Use a Full Range of Motion
Use a full range of motion in your exercise movements. You want to work each target muscle through its natural range of motion for complete development and to prevent injury.
Training Frequency
Say you train your entire body on Monday. Should you do it again on Tuesday, or wait until Wednesday? The answer is that your body requires a minimum of 48 hours to fully recover after exercise, sometimes even longer. Physiological processes at the cellular level require rest and nutrients before you can train that same muscle group again. A good rule of thumb: If you're even slightly sore, you're not ready to train that bodypart again.
If you're an advanced bodybuilder and split up your workout into, for example, one day for upper body and another for lower body, you can train on consecutive days as long as you don't repeat the same workout. As a beginner, you don't want to go more than 96 hours (four days) without training the same muscle group again. Timing too infrequently results in submaximal gains.
The answer for the beginner, then, is to train every 2-3 days (or three times a week). A Monday - Wednesday - Friday (or similar) schedule is ideal.
Training Duration
If you follow the exercises, sets, reps and rest prescription, you should complete your resistance training in about an hour. Never mind those two hour plus sessions; who could possibly maintain the high level of intensity and mental fortitude of a marathon training session? What matters is the quality of your workout measured by the intensity you create, not the length of time you spend in the gym. Remember that.
Getting Started
Great - you've decided to try bodybuilding. Perhaps you want to build mass, tighten up your midsection or slim down; those are all possible with strength training. Whatever your reason (and you should definitely write down your goals for starting and your realistic expectations of what you hope to achieve in the short and long term),m you should follow a clearly defined program.
Don't expect us to provide you with any so-called success; let's state for the record right now that some training methods are smarter and better than others, but nothing resembles a secret. Our role here is to teach and guide you through your first three months so that you can take your training to the next level and design a personal routine that meets your needs.
Is there one program that's right for everyone? No. Did you really expect that one routine would serve the needs of the female college basketball player who wants to make a more dominating presence on the court, the 45 year old businessman looking to firm his body and improve his health, and the young man interested in competitive bodybuilding? Every person who trains has different motivations, desires and genetic potential, and each must make his or her own adjustments in putting together a particular program. It's really not so difficult. But before you get started, here are some points you'll want to consider.
Get a physician's release if you are over 40 or have had any sort of previous injury or impairment.
Be realistic but positive. Assess your current condition and where you want to be in three months, one year and five years. Keep focused on your goals and know you'll achieve them.
Commit yourself to three months before making any judgements about whether it's working or not. The truth is, you're probably a bit impatient, and sculpting your physique takes time. Changes take place incrementally, but three months is long enough to notice some significant changes in strength and size. Persistence and dedication are characteristics that all successful bodybuilders have in common. Do you?
Designing Your Exercise Program
Before getting into your program, you need to develop an understanding of how and why you're building your exercise routine. Although we've gone ahead and designed a program for you, just about everything in ti can be changed depending on your particular circumstances. Your primary objective here, as a beginner, is to build a solid foundation - and not just any training program will take you there in an efficient manner. Study the following points to better understand your bodybuilding program.
Bodypart Training
Bodybuilders group exercises by bodypart and train one muscle group at a time. Working one are with 1-3 exercises ensures that you train it thoroughly. Experience says that this type of training is the most efficient for bodybuilding. (Circuit training, on the other hand, allows you to do movements for different bodyparts back to back with no rest in between).
Every major muscle group should be developed to prevent muscle imbalance and the risk of injury. The major muscle groups include legs (quadriceps, hamstrings, calves, glutes), chest, shoulders, back (Trapezius, lats, erectors), abdominals and arms (biceps, triceps).
Exercises
You can choose from any number of movements that target a particular muscle group, but beginners should stick with the basics to develop a solid foundation. The first exercise you do for a given bodypart should be a compound movement. (A compound or multijoint movement, unlike an isolation exercise, has movement at two or more joints and thus brings in a greater number of assisting muscle groups. Note: Some bodyparts like biceps, triceps and calves can be worked with pre-dominatantly isolation exercises.)
Some basic movements can be done in a number of ways; for example, you can do a bench press with a barbell, with dumbbells or on a machine. Eventually, you'll learn how to do them all and use the in your training arsenal.
Two similar exercises can target a muscle differently. For example, the bench press is a good exercise for most of the chest, but the incline press (essentially a bench press done on an incline bench) works the upper pectorals more effectively. When you put exercises together to form a routine, you'll want to include those movements that hit the same muscle in different ways. That's why you normally include 2-3 exercises when you work each bodypart.
Weights
During the first couple of training sessions, you'll want to go pretty light just to get a feel for how to do the movement correctly. After you feel comfortable with the form, begin adding weight.
Even an experienced lifted should always do his first set as a warm-up with practically no weight to flush to target muscle and connective tissue with blood. On the second set, add a couple of small plates and do the exercise again. Was it still east? If so, and assuming you used good form, add more weight. If you struggled to reach 12 repetitions, add just a little bit of weight. (Adding weight on successive sets is called pyramid training and is one of the safest ways to train.)
Continue adding weight until it becomes tough to complete 8-12 reps. Your goal is to train in the range where you reach muscular failure at 8-12 reps. Once you find a challenging weight, stick with it. So you'll become stronger and be able to increase the number of reps. Once you can do 12, it's time to increase your training poundage by about 10%. At this heavier weight, you won't be able to do 12 reps, but with time you'll once again be able to. Keep working in this fashion.
The principle behind this type of training is known as overload. It states that for improvements to occur, you must impose a demand on your muscles greater than what they're accustomed to (for bodybuilding purposes, about two-thirds of your maximal strength). Your muscles compensate for this strain on the cellular level by adding protein to grow thicker and stronger. At that point, the same load is no longer sufficient to induce further changes, more load must be added. That is, you must progressively add training stimulus to make continued improvements.
Keep track of your training poundage by recording your weights, sets and reps in a training log alongside a list of your exercises.
Some bodybuilders swing and heave, cheating for the sake of pushing heavier weights. Remember, the name of the game here is not weightlifting, but rather bodybuilding.
Sets
A set is a combination of any number of reps of a single exercise. As a beginner, you'll normally want to do 1-2 light warm up sets of each movement (especially the first movement for a given bodypart) before doing 1-3 heavier sets. That equals 2-4 total sets per exercise.
Reps
A rep is a single execution of one exercise. if you do a set of 10 bicep curls consecutively, that's 10 reps. During your first week or two, keep the weights very light so that you can complete about 15 reps in good form. This is a change for you to practice good form while you work on your neuromuscular coordination and lean the proper 'feel' for the movement. Developing that feel with become even more critical later on because it will tell you if an exercise is working.
After that initial break-in period, to build size and strength you want to do 8-12 reps per set (after your warm-up set of 15 reps, which you should do at the start of each exercise). Use a weight that allows you to do the recommended number of reps and still reach muscle failure.
Muscle failure means that you cannot do any more reps with good form. If you can't do eight strict reps, the weight's too heavy. If you can do more than 12, the weight's too light. Adjust the weight for your next set. (Note: The numbers eight and twelve are not arbitrarily derived. Exercise scientists have conducted numerous tests and have found that working with a weight about 70% of your one-rep maximum produces the fastest results. Most bodybuilders can lift about 70% of their one-repetition maximum 8-12 times).
Though you don't have to train to muscle failure to grow, you need to come pretty close. Bodybuilders call this intensity. How do you know if you're close to working at 100% intensity? Simple: If you can do another rep with good form, do it! If you can do still another, do it.
After you build you base, you may want to experiment with a program that alternates periods of high reps (which build muscle endurance) to medium reps (builds muscle mass) with low reps (builds strength and power) and back up again. This is called cycling. The idea here is to progress to a higher level of strength each cycle. (Note: Advanced strength athletes like powerlifters use slightly different training methods, most notably the number of reps, that do bodybuilders. You'll get stronger as you build muscle, but training to maximuse strength isn't identical to the type of training that maximizes mass.)
Proper Form
We'll say this again and again, but it's far better to use a weight that allows you to perform the movement correctly than to cheat with a heavy weight that will, sooner or later, result in an injury.
Speed of Movement
Use a smooth, controlled motion during all phases of the lift. This deliberate rep speed produces the greatest results for bodybuilding purposes. Super-fast reps with ballistic movements and jerking can be harmful to muscles and connective tissues, while slow training accomplishes very little. In general, most bodybuilders use a formula that approximates a two-second positive contraction (raising the weight), a momentary squeeze of the muscle at the point of peak contraction, and a two-second negative contraction (lowering of the weight).
Breathing
Most people don't think much about breathing until they begin lifting weights, but it should still come naturally. Start each set with a deep inhalation and exhale as you push through the most difficult part of the lift. Inhale at the top (or the easiest portion of the lift) and exhale as you push.
Rest between Sets
In general, rest as long as it takes for you to feel recovered from your previous set. That normally ranges from 45-90 seconds. Larger muscle groups take a bit longer to recover; smaller muscle groups clear low pH levels are are ready to go more quickly. Don't fall into the all too common mistake of talking with your buddies for 3-4 minutes between sets, during which time your muscle can become cold. This is counterproductive and lengthens the time you spend in the gym.
If you want to emphasize strength, take a little longer rest between sets. On the other hand, less rest means you won't be able to lift as heavy, but you'll be stressing your endurance. Of note: How much you can lift on a given set and the number of reps you do are directly related to the length of your rest period.
Use a Full Range of Motion
Use a full range of motion in your exercise movements. You want to work each target muscle through its natural range of motion for complete development and to prevent injury.
Training Frequency
Say you train your entire body on Monday. Should you do it again on Tuesday, or wait until Wednesday? The answer is that your body requires a minimum of 48 hours to fully recover after exercise, sometimes even longer. Physiological processes at the cellular level require rest and nutrients before you can train that same muscle group again. A good rule of thumb: If you're even slightly sore, you're not ready to train that bodypart again.
If you're an advanced bodybuilder and split up your workout into, for example, one day for upper body and another for lower body, you can train on consecutive days as long as you don't repeat the same workout. As a beginner, you don't want to go more than 96 hours (four days) without training the same muscle group again. Timing too infrequently results in submaximal gains.
The answer for the beginner, then, is to train every 2-3 days (or three times a week). A Monday - Wednesday - Friday (or similar) schedule is ideal.
Training Duration
If you follow the exercises, sets, reps and rest prescription, you should complete your resistance training in about an hour. Never mind those two hour plus sessions; who could possibly maintain the high level of intensity and mental fortitude of a marathon training session? What matters is the quality of your workout measured by the intensity you create, not the length of time you spend in the gym. Remember that.
Great - you've decided to try bodybuilding. Perhaps you want to build mass, tighten up your midsection or slim down; those are all possible with strength training. Whatever your reason (and you should definitely write down your goals for starting and your realistic expectations of what you hope to achieve in the short and long term),m you should follow a clearly defined program.
Don't expect us to provide you with any so-called success; let's state for the record right now that some training methods are smarter and better than others, but nothing resembles a secret. Our role here is to teach and guide you through your first three months so that you can take your training to the next level and design a personal routine that meets your needs.
Is there one program that's right for everyone? No. Did you really expect that one routine would serve the needs of the female college basketball player who wants to make a more dominating presence on the court, the 45 year old businessman looking to firm his body and improve his health, and the young man interested in competitive bodybuilding? Every person who trains has different motivations, desires and genetic potential, and each must make his or her own adjustments in putting together a particular program. It's really not so difficult. But before you get started, here are some points you'll want to consider.
Get a physician's release if you are over 40 or have had any sort of previous injury or impairment.
Be realistic but positive. Assess your current condition and where you want to be in three months, one year and five years. Keep focused on your goals and know you'll achieve them.
Commit yourself to three months before making any judgements about whether it's working or not. The truth is, you're probably a bit impatient, and sculpting your physique takes time. Changes take place incrementally, but three months is long enough to notice some significant changes in strength and size. Persistence and dedication are characteristics that all successful bodybuilders have in common. Do you?
Designing Your Exercise Program
Before getting into your program, you need to develop an understanding of how and why you're building your exercise routine. Although we've gone ahead and designed a program for you, just about everything in ti can be changed depending on your particular circumstances. Your primary objective here, as a beginner, is to build a solid foundation - and not just any training program will take you there in an efficient manner. Study the following points to better understand your bodybuilding program.
Bodypart Training
Bodybuilders group exercises by bodypart and train one muscle group at a time. Working one are with 1-3 exercises ensures that you train it thoroughly. Experience says that this type of training is the most efficient for bodybuilding. (Circuit training, on the other hand, allows you to do movements for different bodyparts back to back with no rest in between).
Every major muscle group should be developed to prevent muscle imbalance and the risk of injury. The major muscle groups include legs (quadriceps, hamstrings, calves, glutes), chest, shoulders, back (Trapezius, lats, erectors), abdominals and arms (biceps, triceps).
Exercises
You can choose from any number of movements that target a particular muscle group, but beginners should stick with the basics to develop a solid foundation. The first exercise you do for a given bodypart should be a compound movement. (A compound or multijoint movement, unlike an isolation exercise, has movement at two or more joints and thus brings in a greater number of assisting muscle groups. Note: Some bodyparts like biceps, triceps and calves can be worked with pre-dominatantly isolation exercises.)
Some basic movements can be done in a number of ways; for example, you can do a bench press with a barbell, with dumbbells or on a machine. Eventually, you'll learn how to do them all and use the in your training arsenal.
Two similar exercises can target a muscle differently. For example, the bench press is a good exercise for most of the chest, but the incline press (essentially a bench press done on an incline bench) works the upper pectorals more effectively. When you put exercises together to form a routine, you'll want to include those movements that hit the same muscle in different ways. That's why you normally include 2-3 exercises when you work each bodypart.
Weights
During the first couple of training sessions, you'll want to go pretty light just to get a feel for how to do the movement correctly. After you feel comfortable with the form, begin adding weight.
Even an experienced lifted should always do his first set as a warm-up with practically no weight to flush to target muscle and connective tissue with blood. On the second set, add a couple of small plates and do the exercise again. Was it still east? If so, and assuming you used good form, add more weight. If you struggled to reach 12 repetitions, add just a little bit of weight. (Adding weight on successive sets is called pyramid training and is one of the safest ways to train.)
Continue adding weight until it becomes tough to complete 8-12 reps. Your goal is to train in the range where you reach muscular failure at 8-12 reps. Once you find a challenging weight, stick with it. So you'll become stronger and be able to increase the number of reps. Once you can do 12, it's time to increase your training poundage by about 10%. At this heavier weight, you won't be able to do 12 reps, but with time you'll once again be able to. Keep working in this fashion.
The principle behind this type of training is known as overload. It states that for improvements to occur, you must impose a demand on your muscles greater than what they're accustomed to (for bodybuilding purposes, about two-thirds of your maximal strength). Your muscles compensate for this strain on the cellular level by adding protein to grow thicker and stronger. At that point, the same load is no longer sufficient to induce further changes, more load must be added. That is, you must progressively add training stimulus to make continued improvements.
Keep track of your training poundage by recording your weights, sets and reps in a training log alongside a list of your exercises.
Some bodybuilders swing and heave, cheating for the sake of pushing heavier weights. Remember, the name of the game here is not weightlifting, but rather bodybuilding.
Sets
A set is a combination of any number of reps of a single exercise. As a beginner, you'll normally want to do 1-2 light warm up sets of each movement (especially the first movement for a given bodypart) before doing 1-3 heavier sets. That equals 2-4 total sets per exercise.
Reps
A rep is a single execution of one exercise. if you do a set of 10 bicep curls consecutively, that's 10 reps. During your first week or two, keep the weights very light so that you can complete about 15 reps in good form. This is a change for you to practice good form while you work on your neuromuscular coordination and lean the proper 'feel' for the movement. Developing that feel with become even more critical later on because it will tell you if an exercise is working.
After that initial break-in period, to build size and strength you want to do 8-12 reps per set (after your warm-up set of 15 reps, which you should do at the start of each exercise). Use a weight that allows you to do the recommended number of reps and still reach muscle failure.
Muscle failure means that you cannot do any more reps with good form. If you can't do eight strict reps, the weight's too heavy. If you can do more than 12, the weight's too light. Adjust the weight for your next set. (Note: The numbers eight and twelve are not arbitrarily derived. Exercise scientists have conducted numerous tests and have found that working with a weight about 70% of your one-rep maximum produces the fastest results. Most bodybuilders can lift about 70% of their one-repetition maximum 8-12 times).
Though you don't have to train to muscle failure to grow, you need to come pretty close. Bodybuilders call this intensity. How do you know if you're close to working at 100% intensity? Simple: If you can do another rep with good form, do it! If you can do still another, do it.
After you build you base, you may want to experiment with a program that alternates periods of high reps (which build muscle endurance) to medium reps (builds muscle mass) with low reps (builds strength and power) and back up again. This is called cycling. The idea here is to progress to a higher level of strength each cycle. (Note: Advanced strength athletes like powerlifters use slightly different training methods, most notably the number of reps, that do bodybuilders. You'll get stronger as you build muscle, but training to maximuse strength isn't identical to the type of training that maximizes mass.)
Proper Form
We'll say this again and again, but it's far better to use a weight that allows you to perform the movement correctly than to cheat with a heavy weight that will, sooner or later, result in an injury.
Speed of Movement
Use a smooth, controlled motion during all phases of the lift. This deliberate rep speed produces the greatest results for bodybuilding purposes. Super-fast reps with ballistic movements and jerking can be harmful to muscles and connective tissues, while slow training accomplishes very little. In general, most bodybuilders use a formula that approximates a two-second positive contraction (raising the weight), a momentary squeeze of the muscle at the point of peak contraction, and a two-second negative contraction (lowering of the weight).
Breathing
Most people don't think much about breathing until they begin lifting weights, but it should still come naturally. Start each set with a deep inhalation and exhale as you push through the most difficult part of the lift. Inhale at the top (or the easiest portion of the lift) and exhale as you push.
Rest between Sets
In general, rest as long as it takes for you to feel recovered from your previous set. That normally ranges from 45-90 seconds. Larger muscle groups take a bit longer to recover; smaller muscle groups clear low pH levels are are ready to go more quickly. Don't fall into the all too common mistake of talking with your buddies for 3-4 minutes between sets, during which time your muscle can become cold. This is counterproductive and lengthens the time you spend in the gym.
If you want to emphasize strength, take a little longer rest between sets. On the other hand, less rest means you won't be able to lift as heavy, but you'll be stressing your endurance. Of note: How much you can lift on a given set and the number of reps you do are directly related to the length of your rest period.
Use a Full Range of Motion
Use a full range of motion in your exercise movements. You want to work each target muscle through its natural range of motion for complete development and to prevent injury.
Training Frequency
Say you train your entire body on Monday. Should you do it again on Tuesday, or wait until Wednesday? The answer is that your body requires a minimum of 48 hours to fully recover after exercise, sometimes even longer. Physiological processes at the cellular level require rest and nutrients before you can train that same muscle group again. A good rule of thumb: If you're even slightly sore, you're not ready to train that bodypart again.
If you're an advanced bodybuilder and split up your workout into, for example, one day for upper body and another for lower body, you can train on consecutive days as long as you don't repeat the same workout. As a beginner, you don't want to go more than 96 hours (four days) without training the same muscle group again. Timing too infrequently results in submaximal gains.
The answer for the beginner, then, is to train every 2-3 days (or three times a week). A Monday - Wednesday - Friday (or similar) schedule is ideal.
Training Duration
If you follow the exercises, sets, reps and rest prescription, you should complete your resistance training in about an hour. Never mind those two hour plus sessions; who could possibly maintain the high level of intensity and mental fortitude of a marathon training session? What matters is the quality of your workout measured by the intensity you create, not the length of time you spend in the gym. Remember that.
Introduction
Are you satisfied with your current workout and nutritional progress. Do you see progress each and every week? Have you tried various training and nutritional programs and only find yourself tired, overtrained and no further ahead then when you started?
If you answered yes to either of the first two questions or can't relate to the last, then you've either just started training or your part of a very small minority. The fact is most people have grown to accept the fact that growth is either very slow or non-existent, maintenance instead of progress becomes the goal. This just doesn't have to be. Lack a good sound knowledge is the culprit. In the following series, I'll try and address all of the variables that effect progress. I'll discuss training, nutrition, supplementation and other topics. I'll help you develop a blue print for Bodybuilding success for Real people and Real Life Results.
The topic we'll discuss in this first series will be TRAINING. This could quite possibly be the most abused and misunderstood area in all of Bodybuilding. There is more bogus information floating around out there than there are McDonald's. Almost everyone overtrains. In the following paragraphs, I will outline a workout that will seem unrealistic and definitely out of the norm in comparison to mostly all of today's workout programs. However, if you opt to follow it and give it a try, you'll see results like you've never seen before. You'll actually begin making progress immediately and your goal will no longer be just maintenance. So keep an open mind and get ready to absorb some of the best workout information you've ever been given.
Basic Workout Principles & Information
All exercises should be performed with perfect form at a slow to moderate complete 'fuel' speed. You should always maintain complete control over the weight or machine.
At the fully contracted point of any movement, you should stop the movement dead and hold the weight for a full second. This is called a 'static connection' and it should be performed on every rep of every set of every exercise.
All sets are performed to complete failure.
Rep Ranges:
Light Sets: 6-8 Reps (For warm up purposes only)Moderate Sets: 4-6 Reps (For warm up purposes only)Heavy Sets: 6-10 Reps (There are your complete failure sets)
Intensity and Form are the two key factors.
Take 1 full days rest in-between workouts, occasionally you may need 2 days rest.
Light Aerobics is the only type of Aerobics you should do if you opt to do Aerobics. Light Aerobics would consist of the Life Cycle on level 1, the treadmill at 3 - 3.8 mph or walking at 3 - 3.8 mph. Your Aerobic sessions should be no longer than 25 - 45 minutes long. If you do light Aerobics on a training day, do so after your workout.
Switch Around Exercises Regularly: In other words, on chest day, don't always do the same exercise. One week, use a flat bench; another week use the incline bench. Rotate all your exercises for all your body parts on a regular basis. This works best on a two or three week rotation. It will help to keep from hitting sticking points, and it will help to keep your routine from getting boring.
Record your workout in a notebook or journal. You will continue to get bigger and stronger everyday. Guaranteed!!!
Warm up enough to avoid any injuries prior to the start of your workout, but don't turn your warm up into a workout.
Your weight training time should be 20 - 30 minutes per workout or 2 hours max per week.
With this training approach, there is no need to hit abdominals separately. They get stimulated each and every workout, and any more would be blatantly overtraining them. Plus hitting abdominals directly tends to create a thickness around the waist that isn't aesthetically appealing.
The Workout
Workout #1: Chest & Triceps
Chest (1 Super Set): Perform two warm up sets of bent arm flies. The first set should be very light and the second should be moderate (approximately 60% of the weight you'll use for your all out set). For the Super Set, choose either Flat Bench Flies, Incline Flies or Seated Fly Machine Flies (whichever one you warmed up with) and work 1 set to absolute failure. Immediately super set to either the Flat Bench Press, Incline Bench Press, or the Decline Bench Press, and with a narrow grip (shoulder width), perform 1 set to failure with your shoulders and elbows flared parallel.
This is the only exercise you'll do for chest. When you've completed this set, your chest will be completely stimulated. Any further movements or exercises would be considered overtraining and will eat into your recovery time.
Triceps (1 Drop Set): Choose 1 Triceps exercise. Pick a weight you feel you'll be able to perform 6 - 10 perfect reps, and work 1 set to failure. Immediately drop the weight by 50% and continue to work to complete failure. As with all sets, you should work every set to failure, however when you are able to perform 10 reps or more on any set, you should increase the amount of weight you are using at the next workout. In other words, for all exercises and set, 10 repetitions should be your graduating point. Just remember to always work every set to failure regardless of the rep count.
Now take one full days rest!
Workout #2: Hamstrings & Quads
Hamstrings (1 Drop Set): Choose one hamstring exercise. Perform two warm up sets. The first should be very light and the second should be moderate (approximately 60% of the weight you'll use on your all out set.) Next, pick a weight you'll be able to perform 6 - 10 perfect repetitions and work to failure. Immediately, drop the weight by 50% and continue to work to complete failure. That's all you need to do for hamstrings. Any zip you may have left in your hamstring you'll need for your compound quadriceps set. Just remember to write everything down and follow all the basic principles.
Quads (1 Super Set): For quads, you'll always super set using the leg extension first, followed by one compound exercise (either leg press, squats, hack squats, or smith machine squats). The idea is to pre-exhaust the quads with the leg extension, and then you'll be positive its your quads reaching failure first on your compound exercise, and not your glutes, back or other muscle groups. This is the main principle behind every super set in this entire workout. You should perform one light to moderate set of leg extensions and the compound exercise of your choice before you begin your all out set. Good luck, this one's a killer.
Now take one full days rest!
Workout #3: Calves & Shoulders
Calves (1 Drop Set): Choose one calve exercise. Do two warm up sets. The first warm up set should be very light. The second warm up set should be moderate (approximately 60% of the weight you'll use on your all out set). Next, choose a weight you can perform 6 - 10 repetitions with perfect form and work to failure. Immediately, drop the weight by 50% and work to complete failure. The purpose of drop sets here and throughout the workout is to stimulate every muscle fiber possible without overtraining. Believe it or not, your calves are finished.
Shoulders (1 Super set and 1 Set to Failure): For shoulders, your going to train your front and side delts first with a super set, and then you'll do one straight set to failure for your rear delts. Before starting, choose one type of lateral raise and choose one type of compound overhead pressing movement (like the Seated Frontal Barbell, or Dumbbell Presses). Warm up by doing one light to moderate set of each. Choose a weight for lateral raise that you can perform 6 - 10 perfect repetitions and work to failure. Immediately super set to the compound pressing movement and work to complete failure. You've completed front and side delts. Rest about 1 - 2 minutes, then choose a read delt raise, either machine or dumbbell. Perform one straight set to complete failure. Congratulations, you've completed your shoulders. They should be pumped and fried.
Now take one full days rest.
Workout #4: Back & Biceps
Back (3 Straight Sets, Includes Traps): The reasoning behind doing only straight sets for back is simple. The back is a large muscle group and to work it, you must recruit a lot of arm, in particular bicep help. Therefore, you most drop sets and super sets will guarantee bicep failure but won't guarantee total back failure. The answer to attacking the back is carefully thought out straight set pulldown. Perform two warm up sets before beginning your all out set. The first warm up set should be very light. The second warm up set should be moderate (approximately 60% of the weight you'll use on your all out set). Next, perform one straight set to complete failure. You should be able to perform 6 - 10 repetitions.
Your next back exercise will either be a bent over reverse grip row or a machine row. Choose one. Perform one straight set of 6 - 10 repetitions to complete failure. Form is of the utmost importance and you should also be very aware of holding your static contraction for at least one second on every rep.
The final back exercise is the shrug for your traps. Choose either cable, dumbbell, barbell or machine shrugs. One light warm up set is advised on this exercise. Once you've completed your warm up, perform one straight set of 6 - 10 perfect repetitions to complete failure. Your back is finished.
Biceps (1 Drop Set): By this point, your biceps should be somewhat pre-exhausted from your back workout. Choose one bicep exercise and perform one set of 6 - 10 perfect repetitions to complete failure. Immediately drop the weight by 50% and finish the biceps off by working to complete failure. Your biceps are finished, they should feel like they're about to blow through your skin.
Take one to two days off (Judged by how you feel).
Summary
This workout is based on the 'more is not better' philosophy. High intensity, low volume, and increased rest are the principles behind this workout. Any and all who've tried it have experienced success. Bodybuilding doesn't have to be a long and tedious process which yields little and slow gains. With this type of workout, you'll begin making progress as early as day one. Dorian Yates, Mike Mentzer, Arthur Jones and others have all written and talked about similar programs. Give this workout a try. I'm sure you'll see size and strength increases like you've never seen before. Add good nutrition, rest and supplementation (all of which we'll talk about in future issues) to the program, and your progress could be infinite. Until next time, training intense and smart, and drink your Critical Mass as soon as your done training.
Glossary of Terms
Feel Speed: A slow and steady speed which enables you to really feel the particular muscle you are working. This is often referred to as the mind / muscle link.
Fully Contracted Point: This is the halfway point in every repetition. At this point, the muscle is fully contracted and about to perform the negative portion or lowering of the weight.
Static Contraction: This occurs at the Fully Contracted Point just after the positive portion or raising of the weight has occured. A Static Contraction is just simply pausing and squeezing for a full second at the Fully Contracted Point before the negative or lowering of the weight takes place.
Failure (Complete, Absolute, or just Failure): The point at which you are unable to perform another repetition with perfect technique and form. This is the point at which a spotter would usually help you finish you last repetition.
Perfect Technique and Form: The abillity to perform an exercise in which the targeted muscles receives all or the majority of the work. Positive and Negative movements are nice and steady, and are 2 - 3 seconds each. Jerky movements, momentum bounces, arching and cheat motions are non existent. Control over the weight and movement is a neccessity.
Intensity: Being able to put forth a concentrated effort and work to Complete Failure so as to generate enough muscle stimulus for growth to occur.
Super Set: Performing an exercise set to complete failure and immediately moving to another exercise with as little rest as possible (5 - 10 seconds) in between.
Drop Set: Perfoming an exercise set to complete failure and upon completion dropping or cutting the weight of the exercise and continuing on to Complete Failure with as little rest in between as possible.
Compound Movement: An exercise in which to hit the targeted muscle, you'll need to recruit the help of other supporting muscle groups.
Pre-Exhaust: To purposely fatigue a targeted muscle group so as to insure maximum stimulation and Complete Failure of the targeted group in the second portion of the Super Set.
Are you satisfied with your current workout and nutritional progress. Do you see progress each and every week? Have you tried various training and nutritional programs and only find yourself tired, overtrained and no further ahead then when you started?
If you answered yes to either of the first two questions or can't relate to the last, then you've either just started training or your part of a very small minority. The fact is most people have grown to accept the fact that growth is either very slow or non-existent, maintenance instead of progress becomes the goal. This just doesn't have to be. Lack a good sound knowledge is the culprit. In the following series, I'll try and address all of the variables that effect progress. I'll discuss training, nutrition, supplementation and other topics. I'll help you develop a blue print for Bodybuilding success for Real people and Real Life Results.
The topic we'll discuss in this first series will be TRAINING. This could quite possibly be the most abused and misunderstood area in all of Bodybuilding. There is more bogus information floating around out there than there are McDonald's. Almost everyone overtrains. In the following paragraphs, I will outline a workout that will seem unrealistic and definitely out of the norm in comparison to mostly all of today's workout programs. However, if you opt to follow it and give it a try, you'll see results like you've never seen before. You'll actually begin making progress immediately and your goal will no longer be just maintenance. So keep an open mind and get ready to absorb some of the best workout information you've ever been given.
Basic Workout Principles & Information
All exercises should be performed with perfect form at a slow to moderate complete 'fuel' speed. You should always maintain complete control over the weight or machine.
At the fully contracted point of any movement, you should stop the movement dead and hold the weight for a full second. This is called a 'static connection' and it should be performed on every rep of every set of every exercise.
All sets are performed to complete failure.
Rep Ranges:
Light Sets: 6-8 Reps (For warm up purposes only)Moderate Sets: 4-6 Reps (For warm up purposes only)Heavy Sets: 6-10 Reps (There are your complete failure sets)
Intensity and Form are the two key factors.
Take 1 full days rest in-between workouts, occasionally you may need 2 days rest.
Light Aerobics is the only type of Aerobics you should do if you opt to do Aerobics. Light Aerobics would consist of the Life Cycle on level 1, the treadmill at 3 - 3.8 mph or walking at 3 - 3.8 mph. Your Aerobic sessions should be no longer than 25 - 45 minutes long. If you do light Aerobics on a training day, do so after your workout.
Switch Around Exercises Regularly: In other words, on chest day, don't always do the same exercise. One week, use a flat bench; another week use the incline bench. Rotate all your exercises for all your body parts on a regular basis. This works best on a two or three week rotation. It will help to keep from hitting sticking points, and it will help to keep your routine from getting boring.
Record your workout in a notebook or journal. You will continue to get bigger and stronger everyday. Guaranteed!!!
Warm up enough to avoid any injuries prior to the start of your workout, but don't turn your warm up into a workout.
Your weight training time should be 20 - 30 minutes per workout or 2 hours max per week.
With this training approach, there is no need to hit abdominals separately. They get stimulated each and every workout, and any more would be blatantly overtraining them. Plus hitting abdominals directly tends to create a thickness around the waist that isn't aesthetically appealing.
The Workout
Workout #1: Chest & Triceps
Chest (1 Super Set): Perform two warm up sets of bent arm flies. The first set should be very light and the second should be moderate (approximately 60% of the weight you'll use for your all out set). For the Super Set, choose either Flat Bench Flies, Incline Flies or Seated Fly Machine Flies (whichever one you warmed up with) and work 1 set to absolute failure. Immediately super set to either the Flat Bench Press, Incline Bench Press, or the Decline Bench Press, and with a narrow grip (shoulder width), perform 1 set to failure with your shoulders and elbows flared parallel.
This is the only exercise you'll do for chest. When you've completed this set, your chest will be completely stimulated. Any further movements or exercises would be considered overtraining and will eat into your recovery time.
Triceps (1 Drop Set): Choose 1 Triceps exercise. Pick a weight you feel you'll be able to perform 6 - 10 perfect reps, and work 1 set to failure. Immediately drop the weight by 50% and continue to work to complete failure. As with all sets, you should work every set to failure, however when you are able to perform 10 reps or more on any set, you should increase the amount of weight you are using at the next workout. In other words, for all exercises and set, 10 repetitions should be your graduating point. Just remember to always work every set to failure regardless of the rep count.
Now take one full days rest!
Workout #2: Hamstrings & Quads
Hamstrings (1 Drop Set): Choose one hamstring exercise. Perform two warm up sets. The first should be very light and the second should be moderate (approximately 60% of the weight you'll use on your all out set.) Next, pick a weight you'll be able to perform 6 - 10 perfect repetitions and work to failure. Immediately, drop the weight by 50% and continue to work to complete failure. That's all you need to do for hamstrings. Any zip you may have left in your hamstring you'll need for your compound quadriceps set. Just remember to write everything down and follow all the basic principles.
Quads (1 Super Set): For quads, you'll always super set using the leg extension first, followed by one compound exercise (either leg press, squats, hack squats, or smith machine squats). The idea is to pre-exhaust the quads with the leg extension, and then you'll be positive its your quads reaching failure first on your compound exercise, and not your glutes, back or other muscle groups. This is the main principle behind every super set in this entire workout. You should perform one light to moderate set of leg extensions and the compound exercise of your choice before you begin your all out set. Good luck, this one's a killer.
Now take one full days rest!
Workout #3: Calves & Shoulders
Calves (1 Drop Set): Choose one calve exercise. Do two warm up sets. The first warm up set should be very light. The second warm up set should be moderate (approximately 60% of the weight you'll use on your all out set). Next, choose a weight you can perform 6 - 10 repetitions with perfect form and work to failure. Immediately, drop the weight by 50% and work to complete failure. The purpose of drop sets here and throughout the workout is to stimulate every muscle fiber possible without overtraining. Believe it or not, your calves are finished.
Shoulders (1 Super set and 1 Set to Failure): For shoulders, your going to train your front and side delts first with a super set, and then you'll do one straight set to failure for your rear delts. Before starting, choose one type of lateral raise and choose one type of compound overhead pressing movement (like the Seated Frontal Barbell, or Dumbbell Presses). Warm up by doing one light to moderate set of each. Choose a weight for lateral raise that you can perform 6 - 10 perfect repetitions and work to failure. Immediately super set to the compound pressing movement and work to complete failure. You've completed front and side delts. Rest about 1 - 2 minutes, then choose a read delt raise, either machine or dumbbell. Perform one straight set to complete failure. Congratulations, you've completed your shoulders. They should be pumped and fried.
Now take one full days rest.
Workout #4: Back & Biceps
Back (3 Straight Sets, Includes Traps): The reasoning behind doing only straight sets for back is simple. The back is a large muscle group and to work it, you must recruit a lot of arm, in particular bicep help. Therefore, you most drop sets and super sets will guarantee bicep failure but won't guarantee total back failure. The answer to attacking the back is carefully thought out straight set pulldown. Perform two warm up sets before beginning your all out set. The first warm up set should be very light. The second warm up set should be moderate (approximately 60% of the weight you'll use on your all out set). Next, perform one straight set to complete failure. You should be able to perform 6 - 10 repetitions.
Your next back exercise will either be a bent over reverse grip row or a machine row. Choose one. Perform one straight set of 6 - 10 repetitions to complete failure. Form is of the utmost importance and you should also be very aware of holding your static contraction for at least one second on every rep.
The final back exercise is the shrug for your traps. Choose either cable, dumbbell, barbell or machine shrugs. One light warm up set is advised on this exercise. Once you've completed your warm up, perform one straight set of 6 - 10 perfect repetitions to complete failure. Your back is finished.
Biceps (1 Drop Set): By this point, your biceps should be somewhat pre-exhausted from your back workout. Choose one bicep exercise and perform one set of 6 - 10 perfect repetitions to complete failure. Immediately drop the weight by 50% and finish the biceps off by working to complete failure. Your biceps are finished, they should feel like they're about to blow through your skin.
Take one to two days off (Judged by how you feel).
Summary
This workout is based on the 'more is not better' philosophy. High intensity, low volume, and increased rest are the principles behind this workout. Any and all who've tried it have experienced success. Bodybuilding doesn't have to be a long and tedious process which yields little and slow gains. With this type of workout, you'll begin making progress as early as day one. Dorian Yates, Mike Mentzer, Arthur Jones and others have all written and talked about similar programs. Give this workout a try. I'm sure you'll see size and strength increases like you've never seen before. Add good nutrition, rest and supplementation (all of which we'll talk about in future issues) to the program, and your progress could be infinite. Until next time, training intense and smart, and drink your Critical Mass as soon as your done training.
Glossary of Terms
Feel Speed: A slow and steady speed which enables you to really feel the particular muscle you are working. This is often referred to as the mind / muscle link.
Fully Contracted Point: This is the halfway point in every repetition. At this point, the muscle is fully contracted and about to perform the negative portion or lowering of the weight.
Static Contraction: This occurs at the Fully Contracted Point just after the positive portion or raising of the weight has occured. A Static Contraction is just simply pausing and squeezing for a full second at the Fully Contracted Point before the negative or lowering of the weight takes place.
Failure (Complete, Absolute, or just Failure): The point at which you are unable to perform another repetition with perfect technique and form. This is the point at which a spotter would usually help you finish you last repetition.
Perfect Technique and Form: The abillity to perform an exercise in which the targeted muscles receives all or the majority of the work. Positive and Negative movements are nice and steady, and are 2 - 3 seconds each. Jerky movements, momentum bounces, arching and cheat motions are non existent. Control over the weight and movement is a neccessity.
Intensity: Being able to put forth a concentrated effort and work to Complete Failure so as to generate enough muscle stimulus for growth to occur.
Super Set: Performing an exercise set to complete failure and immediately moving to another exercise with as little rest as possible (5 - 10 seconds) in between.
Drop Set: Perfoming an exercise set to complete failure and upon completion dropping or cutting the weight of the exercise and continuing on to Complete Failure with as little rest in between as possible.
Compound Movement: An exercise in which to hit the targeted muscle, you'll need to recruit the help of other supporting muscle groups.
Pre-Exhaust: To purposely fatigue a targeted muscle group so as to insure maximum stimulation and Complete Failure of the targeted group in the second portion of the Super Set.
What is the Cell-Tech Hardcore Advantage
What is the Cell-Tech Hardcore Advantage
Cell-Tech™ Hardcore is the most powerful musclebuilding creatine supplement ever developed by science. Cell-Tech Hardcore is equipped with groundbreaking Nanomolecular Hyperdispersion Technology™, which harnesses the power of nanoparticulation and is designed to accelerate gains in muscle growth and strength. The cutting-edge nanoparticulation process reduces a precise portion of the creatine to a size that is up to 7,400 percent smaller than regular creatine particles. This revolutionary innovation is designed to allow the creatine particles to be quickly absorbed by the body and promotes rapid muscle saturation for extreme gains in size and strength.
What is Nanomolecular Hyperdispersion Technology?
Cell-Tech Hardcore™ represents a true breakthrough in harnessing the power of nanoparticulation. Nanoparticulation is the technical process of reducing a compound to microscopic size to initiate rapid absorption. Collaborating with Team MuscleTech ™ researchers, leading experts in nanoparticulation technology worked to create a micron-size, ultra-absorbable compound for the revolutionary Cell-Tech Hardcore formula. Using pneumatic and jet milling systems, researchers were able to reduce a precise portion of the creatine in Cell-Tech Hardcore as small as two to 50 microns. That's up to 7,400 percent smaller than the creatine particles found in regular creatine supplements! The result is a nanoparticulated creatine specifically engineered to dramatically speed up the rate of absorption.
What's in Cell-Tech Hardcore besides Nanomolecular Hyperdispersion Technology?
Each serving of Cell-Tech™ Hardcore contains scientifically engineered formulas specifically designed to maximize creatine delivery and uptake. These exclusive formulas consist of four supersaturating creatine and insulin matrices. The first, Crea-Edge™, is a hardcore anabolic creatine matrix designed to maximize muscle growth and strength gains. The second, Osmodrol™, is a hyperosmotic cell volumizer specifically designed to make your muscle cells swell with nutrients for maximum hydration. The third, Lipoic-Tech™, is a saturation optimizer designed to supersensitize muscle cells to the anabolic hormone insulin. And last but not least, Insulodrive™, is an accelerated insulin maximizer specifically formulated for blood-flooding insulin release to be absorbed by the muscles for a serious growth surge.
How do you take Cell-Tech Hardcore?
You should begin by reading the entire label carefully before use.
1. Loading stage (for the first 5 days): Take two servings daily, one in the morning when you wake up, and the other immediately after your workout. If you are not training that day, have the first serving in the morning when you wake up, and the second serving 12 hours later.
2. Maintenance stage: Take one serving immediately after your workout. If you are not training that day, have your serving in the morning when you wake up.
Preparation: Mix one serving (two scoops) of Cell-Tech™ Hardcore with 12 oz. of cold water. After you finish your serving of Cell-Tech™ Hardcore, drink an additional 8 oz. of water to help enhance absorption. For best results, use for at least 8 weeks.
Is it O.K. to use Cell-Tech Hardcore with other MuscleTech supplements?
Yes. Cell-Tech Hardcore works well with other MuscleTech® products such as Nitro-Tech® Hardcore. Cell-Tech Hardcore should be a staple in your bodybuilding supplement program to maximize anabolic muscle growth and serious strength gains.
How do I stack Cell-Tech Hardcore and Nitro-Tech Hardcore?
Immediately upon finishing your workout mix 2 scoops of Cell-Tech Hardcore in 12 oz. of cold water and consume. Wait 30 minutes then mix 2 scoops of Nitro-Tech Hardcore in 8 oz. of cold water or skim milk and consume. Now your body is fully primed for hardcore muscle growth. For best results, you should read the entire label before use. One study showed that subjects using the Cell-Tech Hardcore/ Nitro-Tech Hardcore stack with diet and training gained an average of 11.4 pounds of mass in eight weeks!
Should I take Cell-Tech Hardcore on days when I don't work out?
Yes. As directed on the label, you should consume one serving of Cell-Tech Hardcore first thing in the morning on a day when you do not work out to maintain high levels of creatine in your muscles (which will help keep you in a high-growth, anabolic state).
Powerful Creatine Formula That Packs On Muscle And Strength Fast
Powerful Creatine Formula That Packs On Muscle And Strength Fast
If you are looking to get hold of the world’s most powerful creatine formula, look no further. Cell-Tech™ Hardcore has revolutionized the way you build muscle! Cell-Tech Hardcore goes to work immediately, hypersaturating your muscles with its potent creatine matrix and patented delivery system, making it the ultimate advanced creatine formula for anyone serious about gaining muscle and strength fast. In fact, in a 28-day clinical study, an extraordinary test subject using Cell-Tech Hardcore gained up to an astonishing 7 pounds in only 7 days. After 28 days, subjects gained an average of 26 times more dense size than those who used regular creatine (4.34 vs. 0.16 lbs.).
Using Nanomolecular Hyperdispersion Technology™, which harnesses the power of nanoparticulation, Team MuscleTech™ researchers were able to shrink a precise amount of creatine to a size drastically smaller than regular creatine particles - up to 7,400 percent smaller to be exact! These nanoparticulated creatine particles are engineered to have an extremely high bioavailability, targeting muscles fast for unparalleled creatine delivery and myocellular saturation. When this high-octane delivery system is combined with the Cell-Tech Hardcore formula, it causes an onslaught of anabolic creatine to flood your muscles, triggering an uncontrollable explosion of size.
Cell-Tech Hardcore is powered by Nanomolecular Hyperdispersion Technology for ultra-fast absorption.
Cell-Tech Hardcore is scientifically formulated with radical ingredient complexes such as Crea-Edge™, Osmodrol™, Insulodrive™, and Lipoic-Tech™ to throw you into full-throttle growth. Injected with six revolutionary types of creatine, Cell-Tech Hardcore is designed to force extreme muscle creatine saturation, for raw size-inducing muscle power. The muscle cell specific volumizer, Osmodrol, is designed to amplify muscle cell nutrient uptake and hydration, flooding your muscles with powerful muscle constructing tools. Insulodrive, a specific complex designed to maximize insulin secretion for ultimate creatine uptake, powers every serving of Cell-Tech Hardcore.
Working in unison with the dramatic insulin jolt ignited by a 75-gram dose of laboratory tested, HPLC certified dextrose, Cell-Tech Hardcore harnesses the unrivaled musclebuilding power of insulin. With Lipoic-Tech, a muscle saturation optimizer, Cell-Tech Hardcore is charged with alpha lipoic acid (ALA), designed to boost insulin sensitivity, glucose uptake, and creatine uptake to help you pack on massive muscle. Together with ultra-fast absorption, compliments of Nanomolecular Hyperdispersion Technology, these blends make Cell-Tech Hardcore a lethal weapon. With such extreme power behind Cell-Tech Hardcore, muscle gains are unstoppable!
Gain up to 26 times more mass
Sleep Apnea Syndrome
Sleep Apnea Syndrome
Sleep apnea is a potentially life threatening condition in which breathing stops hundreds of times each night. It is most common among overweight men. You wake up briefly each time breathing stops and then fall asleep again, never knowing you have awakened. This significantly disturbs sleep.
Over time, you will experience the fatigue, lethargy, and headaches that are common with many sleep disorders. A sleep partner may be the first to notice this stop-and-start pattern of breathing or very loud snoring.
There are two different types of sleep apnea: obstructive sleep apnea and central sleep apnea. Obstructive sleep apnea is more common and occurs when the upper airway is blocked by excess tissue such as a large uvula (the appendage that hangs at the back of the throat), tongue, or tonsils. When sleep causes muscles to relax, the excess tissue tends to fall into the airway and obstructs breathing. People at risk for obstructive sleep apnea include those who snore or have high blood pressure or thick necks. Half of all people with collar sizes of over 171/2 inches suffer from sleep apnea.
Central sleep apnea occurs when an important part of the brain fails to send the necessary messages to control the muscles that automatically breathe for you at night (when awake, you breathe without these particular brain messages).
In addition to the symptoms that can accompany any sleep disorder, people with sleep apnea can have overworked hearts because the heart tries to pump blood harder when it senses low oxygen levels at night.
People with sleep apnea syndrome also risk death from failure to breathe at night and have a higher risk of stroke, heart attack, and congestive heart failure. Sleeping pills should not be used because they can interfere with the natural impulse to wake up. See Treating Sleep Apnea Syndrome (right).
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