Interview With Jennifer Robinson
How did you get started in the world of bodybuilding?
I got started after I saw a photo spread of the results from an IFBB Pro Fitness show. I fell in love with the strength and focus of the ladies and I wanted to train to look like that.
What Training Routine Do You Use To Get That Quality Physique?
For contest prep I use an upper body/ lower body training split with AM and PM cardio sessions. I also vary the cardio sessions from steady rate to intervals to break up the endless cardio sessions.
What’s your diet like?
I have a nutrient intake that is high in lean protein with complex carbohydrates and healthy fats. I am also consistent with the foods that I eat and determined to maintain my planned intake levels, no cheats!
What’s your motivation?
The idea of constant improvement motivates me to continue training and competing.
If you could give once piece of advice about bodybuilding/fitness what would it be?
Keep at it! Don’t Quit! Every meal is a chance to turn things around and start on a healthier lifestyle-Don’t miss your opportunity!!
Any plans for the future?
I am lookingforward to the 2010 competition season for myself and my competition clients.
Favourite Bodybuilder?
Chris Caudy!
Favourite Quote?
Nothing tastes as good as contest ready looks!
Bodyspace: http://bodyspace.bodybuilding.com/fitjenn/
Categories: Interviews Tags: chris caudy, interview, Jennifer Robinson
Interview With NCB Model Josh Carter
How did you get started in the world of bodybuilding?
For me it was something I attempted for fun after being a successful athlete in my yrs of a Teenager. It became addictive, something about slapping the Iron around that is enjoyable!
What Training Routine Do You Use To Get That Quality Physique?
Personally I enjoy the German-Volume which is higher reps, more sets, using a heavier weight than normal to really push your body to the test. It creates ultimate lean muscle mass like no other & halfway thru the 8 weeks of torment it switches to drop-sets & negatives, awesome muscle confusion!
What’s your diet like?
Its similar to what Dr’s call a Mediterranean diet for the most part. My diet is pretty boring & repetitive but works great for me. Sample is Meal 1: 6 egg whites, 2 whole eggs & a cup of oatmeal mixed w/tbslp of peanut butter & flax seed. Meal 2: 2 tbsp’s Cottage Cheese, raw veggie of choice. Meal 3: 8 ozChicken breast or fish & cup of brown rice. Meal 4: pre-workout 1 scoop of whey protein w/non-fat milk. Meal 5: Postworkout 2 scoops of whey protein w/1 tbsp of Sugar. Meal 6: Cup of Mixed Greens salad, tbsp of Oil-based dressing, Grilled Sirloin Steak or Chicken & cup of beans of choice or rice Meal 7: Before bed 1 scoop of Casien Protein & nonfat milk for recovery while sleeping.
What’s your motivation?
Growing up as a kid I was picked on for being the smallest until about the age of fifteen. So I transform all my obstacles of emotional pain growing up & all the doubters who said I would amount to nothing into visual motivation in my mind! Everyone who walked away or was negative during my goals helped propel me into a determined outrage, really do appreciate them!
If you could give once piece of advice about bodybuilding/fitness what would it be?
No one can stop you from being successful except yourself, keep a positive driving attitude & greatness is yours!
Any plans for the future?
Currently working on being a sponsored athlete, certified personal trainer, & entering bodybuilding competition this year.
Favourite Bodybuilder?
Mark Dugdale, excellent role-model & his workout ethics have taught me so much in just a year!
Favourite Quote?
“Many of life’s failures are people who did not realize how close they were to success when they gave up.”
Websites:
Categories: Interviews Tags: interview, josh, josh carter, model josh, ncb model
Get the Truth About Six Pack Abs and Unleash the Secret on How to Gain Muscles
The Truth About Six Pack Abs - Read an unbiased review, with the pros and cons about one of the most popular online course to gain muscles.
Categories: Abs, Featured Tags: abdominal exercises, build muscle faster, how to gain abs, how to gain muscles, losing fat
Interview With Josh Conner
How did you get started in the world of bodybuilding?
When I was a boy my father used to own a general store and I used to collect a batch of comic books from him every week. I remembered looking at all the super heroes with the upmost admiration of their perfected physiques. Then my father brought home The Predator with Arnold Schwarzenegger and I remember telling my father that I couldn’t wait to grow up and look exactly like him. I was always involved in numerous sports including soccer, martial arts, football, track and wrestling. I remember it wasn’t until my sophomore year in high school that I began to truly educate myself on the principles of nutrition and programming my training methods. After two months of supplement use and intense training I gained 25 pounds and it was at that point that my mentor told me I truly had a gift to body build. So I took it into hard consideration and of course I asked permission from my parents to compete in bodybuilding, but they told me to finish college and let football pay for my education before I decided to do that. So as time passed I continued to play sports and I furthered my education of the human body studying kinesiology and physiology and general nutrition. I then graduated college with honors and excelled as an All American in football and planned my first show in the next four months.
What Training Routine Do You Use To Get That Quality Physique?
I truly never walk into the gym with a set routine. Like Arnold I believe in shocking the body for obtaining the best quality muscle. Week to week my days may change as far as to what body parts I want to compound together and every routine I have always starts with an alternative exercise and ends with an alternative exercise.
What’s your diet like?
My diet is consistent of a lower carb base with higher protein and substantially high fats. As a natural bodybuilder and with my specific metabolism I’ve found that when I cut my carbs below 150 grams and sustain my fats around 80 grams with a protein intake of 400 grams my body responds like a sponge. I know that it is of the upmost importance to keep natural testosterone levels sustained at their highest and saturated fats and essential fatty acids are the key to do so. In the offseason I tend to just eat protein bars as a cheat and a little sushi here and there; I’m definitely not the kind of guy you’ll see that puts on 40 pounds, but rather about 10-12 at the highest.
What’s your motivation?
I am motivated by the thought of excelling far beyond the means of human capability. I want to truly test what anyone can achieve with human potential and will power. I am motivated by the thought that I am a role model to those who choose the natural path of bodybuilding and decide to live a healthy lifestyle. In turn, I want the world to look upon me as an anomaly, as a work of art.
If you could give once piece of advice about bodybuilding/fitness what would it be?
If I could truly give one piece of advice to anyone out there who wants to be a part of the bodybuilding/fitness world it’s that patience truly is a virtue. Time and time again as a trainer I see so many that come into the gym hoping that two weeks will fix everything, but truly the case is that it takes consistency and discipline. Diet is the upmost key to obtaining any goal whether it is mass or cut, one must stay absolutely on track without distraction or deviation. Also you must remember that your body is unique. In other words, because one exercise routine may work for one somatotype it will not necessarily work for the other.
Any plans for the future?
My plans for the future are simple, to be one of the greatest natural bodybuilders of all time. I want to win a national level show and then compete for the Mr. Universe title. Currently, I am providing content for a nutrition website that will allow users not only to document their food but they will be provided training programs for their specific needs. Once it is finished, I then plan to upgrade the site with video content on proper training techniques and some of my own specific techniques.
Favorite Bodybuilder?
My favorite bodybuilder of all time is the pioneer of bodybuilding, Mr. Arnold Schwarzenegger.
Favorite Quote?
My favorite quote of all time is from Alexander of Macedonia “Conquer your fear, and I promise you, you will conquer death.”
Bodyspace: http://bodyspace.bodybuilding.com/jcon40/
Categories: Featured, Interviews Tags: interview, jcon40, josh conner
Interview With Alyson Boyd aka NourishedFit
How did you get started in the world of bodybuilding?
I first learned about the sport of competitive fitness when Fitness girls would come to my gymnastics gym to learn how to tumble. But it wasn’t until a couple years ago that I started tossing around the idea of perhaps training and competing myself. After I retired from gymnastics (18 yo), I didn’t workout at all for all of college. It wasn’t until I was working full time that I realized how unhappy I’d become with my weight. I joined a gym and started doing cardio and lifting with a trainer. Around that time I moved across the country for grad school and ended up gaining back all the weight I had lost. Then last March, I decided enough’s enough. I wanted to set a goal and commit to competing. I looked up the next local Fitness/Figure/Bodybuilding competition in my area. At the show I gathered pamphlets on local trainers, and pick the one that seemed to be the best fit. I called the next Monday, set an appointment and the rest, as they say, is history.
What Training Routine Do You Use To Get That Quality Physique?
What don’t I do? Nah.. I do a five or six day split depending on my school/work schedule and time out from competition, in combination with HIIT, steady state cardio, Spin and Yoga. I also just signed up for my first Muay Thai class, can’t wait!
What’s your diet like?
It depends! Around 12 weeks out from show I start cutting. For my first competitions in November I Carb-cycled, starting 3 low (30g Carb, 200g Protein) and one high (130g, 200g Protein). At around 4 weeks out we mixed it up to slow my weight and body fat loss. Right now I’m in building-phase, so my diet’s just generally pretty healthy. I’m still high protein (aim for 200g/day), but my carbs and fat are higher now too (aim for 150+g and 50+ respectively). My main macro sources are:
- Protein: protein powder, chicken, tilapia, salmon, tofu, greek yogurt and cottage cheese,
- Carbs: oatmeal, oat bran, sweet potato, pumpkin, winter squash
- Fats: Avocado, Fish oils, Coconut oil, Udo’s Oil, raw Nut Butters
What’s your motivation?
Feeling great! It sounds so simple, but working out makes me happy.. what can I say, I’m an endorphin junky! Of course it’s nice to look a certain way, and I’d be lying if I didn’t say I enjoyed being <8% body fat, but that’s not the main driver. I love the feeling right after a killer workout, whether it be from pushing through an extra few reps, upping the resistance for a Spin class or ending up drenched after an 80 minute Yoga classes. I leave the gym feeling happier, more confident, more energetic than when I entered.
If you could give once piece of advice about bodybuilding/fitness what would it be?
This is a selfish sport. Know why you’re doing it. If/when you are confident in your convictions, don’t be thrown off by what anyone else says. Unless they’ve competed, they can’t understand, no matter how supportive they want to be. Those last couple months before a show, I think it’s more of a mental game than anything else. But when you’re on that stage, you’ll know it’s worth it, and you’ll finished stronger, both mentally and physically, than you ever thought you could be.
Any plans for the future?
I plan to compete on the national level in both Fitness & Figure. Right now my goal is Jr. USA’s in Texas in August. But who knows.. I’ll keep you updated 
Favourite Bodybuilder?
To be honest, I don’t follow that closely. I admire different characteristics about each and every competitor. The most inspirational competitors are those who have overcome great obstacles, and mothers raising families.
Favourite Quote?
“Nothing great in the world has ever been accomplished without passion”
Website: http://nourishedfitness.com
Categories: Featured, Interviews Tags: Alyson Boyd, interview, nourishedfit
Interview With Fitness Model David Shutler
How did you get started in the world of bodybuilding?
I got started with bodybuilding when I was in college. My friends dared me to enter the www.bodybuilding.com teen bodybuilder of the week contest, and I won. After that, I told myself I was going to compete. Soon after, I entered my first bodybuilding competition in late May 2007, where I earned 2nd place light heavyweight in a South Jersey NPC show. What can I say, I was hooked! Since that first competition in 2007 I have competed in about 5 bodybuilding shows and 3 fitness modeling shows. I still train and live the lifestyle of a bodybuilder but am sticking to fitness modeling for now because I enjoy staying lean year round, building muscle very slowly.
What Training Routine Do You Use To Get That Quality Physique?
Recently I have adopted a training philosophy recommended by pro natural bodybuilder Layne Norton. Layne is truly a great guy and offers a wealth of knowledge with contest prep and nutritional/training information. Basically. I follow a power/hypertrophy split…with the earlier days focusing on more of a power phase (more weight/less reps) and later in the week split the body parts and focus on more of a hypertrophy response(moderate weight/more reps) and better pump. I really emphasize the core lifts though more than anything (deadlifts, squats, bench pres, barbell curls, pullups, barbell rows etc)
What’s your diet like?
Diet primarily relies on whether I’m trying to bulk up a bit or cut down…I keep it pretty simple…I eat a lot of the same foods…and just manipulate my calories to about 300-500 cals above or below maintenance(goal depending). I am a little more lenient when I don’t have any shows or shoots…and sometimes I will throw in a nice cheat meal once or twice a week. Other than that though, my diet is on point and kept pretty strict. I don’t really consider it a diet, because I like everything I eat. The only thing that changes is HOW MUCH I am eating.
What’s your motivation?
My motivation comes from many places. My mother was diagnosed with breast cancer back around 2002 and passed away four years ago in 2006. Ever since then, I have really aspired to work as possibly hard as I can to make her proud and do all the things people said I couldn’t. I use this motivation in every day: every rep, set and exercise…she is there to push me even further. My mind has been so clear and focused these last few years. Also, I went through quite the transformation in a five month period back in 2008. I decided, “man, I could be in those magazines” so I went for it. I was 250lbs and just didn’t feel good about myself. Constantly eating just to maintain that weight was just too difficult. So in those five months, I dropped about 45 lbs. and since then have gotten signed non-exclusively with a fitness modeling agency in NYC and have been published in two fitness magazines (Exercise for Men Only and Men’s Exercise) in 2009.
In addition, I enjoy being a role model for other guys and always strive to be “what every guy wants to look like.”
If you could give once piece of advice about bodybuilding/fitness what would it be?
Getting the body of your dreams takes time. Don’t rush it. Eat right and form a gameplan. Rome wasn’t built in one day, and neither is your body. Be smart.
Any plans for the future?
Plans for the future include getting signed on with a reputable supplement company and being one of their primary fitness athletes. Also to continue competing in fitness modeling competitions and also working with several agencies in NYC and hopefully branching out and making a name for myself in the industry. My life is an open book, just working hard and seeing where life takes me.
Favourite Bodybuilder?
Right now it is Jay Cutler bc the guy just doesn’t quit. Also I like Dexter Jackson bc he has a slightly leaner shredded more symmetrical look. Back in the day, definitely ARNOLD.
Favourite Quote?
“Apply the mind and the body will follow”
Personal Training Website: www.shutlerfitness.com
Facebook: http://www.facebook.com/dshutler
Bodyspace: http://bodyspace.bodybuilding.com/batlats/
Modelmayhem: http://www.modelmayhem.com/762110
Categories: Featured, Interviews Tags: david shutler, fitness model, interview
Interview With Courtney Dukes aka Musclez99
How did you get started in the world of bodybuilding?
Well to be honest I picked up my first weights in 8th grade, why? Well because I was afraid I was going to get picked on and beat up in high school. I had seen so many movies and tv shows where the skinny kid gets picked on and hates highschool. I did not want that to be my future. However I really began to get serious in 1999 around my sophomore year in high school. I saw a few of my friends from the football team walk into the gym shirtless after school during open gym. I was shocked to see how much muscle they had and I immediately decided I would look like that some day. I talked with one of them and he invited me to start working out with him after school, and he pretty much taught me the basics of how to workout and preform a few core lifts. From that point on I tried to get my hands on as much information about health, fitness and bodybuilding as I could. I started reading FLEX magazine and working out 2-3 times a day on top of my basketball practices. I was definitely over training, but I had developed such a strong passion for weight lifting that I wanted to spend every minute of my time doing it. I would drink protein shakes in the middle of class and people would look at me like I was crazy, but I didn’t care because I was on a mission to build muscle
What Training Routine Do You Use To Get That Quality Physique?
If only it was that simple, then we call use one simple routine and get in the best shapes of our lives. Unfortunately it doesn’t work like that, the routine that works for one person may be over training for another or might not be enough stress on the muscles to cause adaption for others. Its all about finding out what works for you and your body type, that’s the tricky part. You can try out others routines and techniques to get ideas of what to do , but in the end you have to develop something custom that fits your goals and needs to get the most progress. This is the exact reason why on my site http://www.time2transform.com I created a new section called the making of a gymrat. I decided to start posting my pictures, workout routines, diets and even video of my training from all the way back in 99 until present day. I believe that will help individuals out more by allowing them to see the entire journey that allowed me to create the physique I have today. I wouldn’t expect a beginner to pick up and start using my current routine and diet and expect to get the same results. Hoever they might get a lot of benefit using one of my routines or diets from the previous years when my training level was closer to theirs. Now they can look at a time line of my training routines and diets and find the one that most closely represents where they are currently at in their progress. Its still in the beginning stages, but just the other day I added a video of me from back in 2004 and I couldn’t believe the changes that had occured. I hope this section will help others to reach their goals and fitness dreams by providing them with the inspiration to see how you can change overtime if you stick with it.
What’s your diet like?
Right now I follow a pretty simple carb cycling diet. I alternate between medium and low carb menus through out the week days. Then on Saturday I do a high carb day and Sunday is practically a no carb day. I eat the same meals every week most of the time, every once in a while I will mix it up with a different protein source. My proteins of choice right now are; lean ground beef, eggs, egg whites, and chicken. My slow digesting carbs come from; oatmeal, brown rice, yams and green vegetables. My fast digesting carbs of choice are; white rice, potato, and fruits.
What’s your motivation?
I have many sources for motivation. The people I inspire are actually my biggest form of motivation. Every time I hear somebody say that my transformation has helped them to believe that they can also make a change in their life. Just knowing that what I have done and what I am doing is giving others the motivation and courage to do it for them self is a huge motivator. My family and friends also motivate me, because they have supported me and stuck by my side from the very beginning when it looked like I was making no progress and would never change. Without them to help me get through the hard times I would not have made it to where I am today. Lastly, but certainly not the least important is the self motivation. I believe if you are going to make a huge change in your life, such as getting in shape or any other changes you must have self motivation or you will not succeed. When everyone else is going out to parties or to fast food places to eat you have the sole decision on whether you will participate or not. No one else can make that decision for you, if your not making the changes for the right reason then when you approach the really big obstacles you will not have the necessary desire need to get past them and continue on in yoru quest for a better life.
If you could give once piece of advice about bodybuilding/fitness what would it be?
Well the two things that I always try to pass on to others are 1.)Don’t expect results over night, it takes time and consistency to get the results you desire. The first two years on my training I made little to no visible changes, I had people making fun of me, because I was training so much and all I talked about was fitness, but yet they could see no real difference. I was made fun of and called muscles ( as an ironic nickname), but if I had given up because of that I would not have ever made it as far as I have. I now wear that name muscles as a badge of honor that I earned(hence my bodyspace nickname Musclez99) and the same people that never notice the changes now can’t believe what I look like. 2.) Train your muscles not your ego when your in the gym, Especially in the beginning don’t get so caught up in how much weight your lifting. I used to feel so uncomfortable in the high school weight room, becuase I was the weakest and smallest one in there. My football friends would be benching 225 and then take off the plates so I could barely do 135 with help. One day my friend noticed that I was starting to feel like I didn’t belong and he looked at me and said “look around, see everyone in this gym, they all had to start somewhere. They didn’t just wake up and magically they could bench 225.” That changed my whole outlook on things and I was no longer concerned with how much I was lifting, but rather was I working hard and performing the exercises with proper form to allow my muscles to get the greatest benefit. Don’t get so caught up in trying to impress people that you forget to actually workout.
Any plans for the future?
The future is unknown for me at the moment, I may do more competitions, modeling, or personal training. I’m not sure exactly what I will be doing, but I know that I will continue to inspire and help others reach their goals and I will be stronger and wiser than I am today. I will never stop trying to learn more about health and fitness and I will never know enough.
Favourite Bodybuilder?
Just one? I have many Arnold, Jim Cordova, Ronie Coleman, Jay Cuttler, Dorian Yates, Lee Priest, Branch Warren….and the list goes on…
Favorite Quote?
Well My all time #1 favorite quote is “The wolf on top of the hill is not as hungry, but when he wants the food its there” of course that’s Arnold-”Pumping Iron” My second quote is ”Why Put Off Until Tomorrow, What You Could BE Accomplishing Today” -ME
Bodyspace: http://bodyspace.bodybuilding.com/Musclez99
Website: http://time2transform.com/
Categories: Featured, Interviews Tags: courtney dukes, interview, musclez99
Interview With Personal Trainer Brandon Lyons
How did you get started in the world of bodybuilding?
I worked at golds gym in gresham, or . There were tons of competitors out of that gym that persuaded me to do my first show as a jr at 19 yrs old
What Training Routine Do You Use To Get That Quality Physique?
The key to achieving a well rounded physique is change. My least favorite word is “routine.” There are very many “approaches” to building muscle. In my opinion they all work..its just a matter of change.
What’s your diet like?
With my particular body type I do very well with a lower carb higher fat approach. Little more carbs in off season but still lower.
What’s your motivation?
To get that PRO card!
If you could give once piece of advice about bodybuilding/fitness what would it be?
Be consistent! Bodybuilding is a 365 day a year sport! Train,eat,rest consistently!
Proudest bodybuilding/fitness accomplishment?
2nd at 2008 emerald cup, runner up to IFBB pro Stan Efferding.
Any plans for the future?
I will be at jr nationals this year along with the USA to hopefully make my mark at the national level scene!
Favourite Cheat Meal?
PizZa!! Hands down!!
Favourite Exercise?
Lunges!!
Favourite Bodybuilder?
Jay cutler, stan efferding, and my trainer who recently won his pro card Bleu Taylor!
Favourite Quote?
Consistency is the key to success!
Bodyspace: http://bodyspace.bodybuilding.com/JRBBCHAMP/
Categories: Featured, Interviews Tags: brandon lyons, interview, interview with personal trainer, jrbbchamp, nutritional consultant
Interview With Brittnie Pettiford
How did you get started in the world of bodybuilding?
When I chose the GREATEST profession in the world as being a firefighter, it was hard for me being the only woman. I was told I couldn’t do it, I wasn’t strong enough, blah blah blah. I wanted to prove myself. I knew it was physically challenging so I knew I had my work cut out for me. I started training but it wasn’t anything to talk about, I was still out of shape. I just wasn’t serious enough at the time. I found out I was going to Iraq and decided I wanted to change and it was a perfect time to do so. Like I said I worked out in the states but I wanted MORE. I wanted to feel sexy, look sexy, turn heads, didn’t want anyone to doubt that I couldn’t do my job, etc. On top of that all my friends were small, but not in shape and I always wanted to be like them. I hated going out with them because I felt like the fat girl. I wasn’t happy with myself at all. My confidence was in the dirt, self-esteem was horrible & I was sick of walking with my head down. Something HAD to change. Now I am working my way to the body I dreamed of & my head is held high!!!!
I never planned on becoming this addicted to it and now I can’t stop. I have never felt so good in my life. It is by far my daily drug! I went from wanting this body part like this, to getting it, now I want to be on stage with the best! I have a long ways to go but I am determined & I know I will get there.
What Training Routine Do You Use To Get That Quality Physique?
I use a training routine based on high reps for the most part. I train a different bodypart everyday. Rest time is minimal 45-50 seconds between sets.
What’s your diet like?
I eat every 2.5 hrs with cycling carbs and lots and lots of protein.
What’s your motivation?
I know what I want so I go for it. I surround myself with motivation. Magazines, hearing about someone else’s training, dvds, going to shows, training with someone, pictures of other women I look up too, previous pictures of myself, my friends and family who make comments about my progress. Bodyspace has been one of my BIGGEST motivation tools. Everyone on there keeps me going. The people who believe in me & know that I want it soooo bad.
If you could give one piece of advice about bodybuilding/fitness what would it be?
Stay consistent, eat clean ALL the time, surround yourself with people who want the same and DON’T STOP!!!!
Proudest bodybuilding/fitness accomplishment?
Everything has been an accomplishment this far for me. Even the smallest change. I am nowhere that I would like to be but I am getting there day by day. I would probably have to say doing a show in Iraq just to see if its something I wanted. I’ve never felt sooooo good. I knew it was what I wanted more than anything.
Any plans for the future?
OHHHH YEAH….Compete in bodybuilding one day and I would LOOOOVE to get a spread in a magazine. A corner is fine with me 
Favorite Cheat Meal?
Buffalo Wild Wings
Favorite Exercise?
ANYTHING dealing with legs!
Favorite Quote?
You push the weight until you taste the iron in your teeth. The callouses on your hands are your badge of honor, and while others sleep, you ache & moan. It’s not a life you ask for, but one you become because to settle is to die.
Bodyspace: http://bodyspace.bodybuilding.com/LadyFirefighter/
Categories: Featured, Interviews Tags: Brittnie Pettiford, interview, LadyFirefighter
Interview With Paul Laskowski
How did you get started in the world of bodybuilding?
I was a skinny kid growing up but very athletic. I remember the first time I saw a bodybuilding magazine with the picture of arnold on the cover. So I asked my mom to buy it for me and she did. I was in awe of all those muscle dudes and wanted to emulate them in evey way. Then I saw the conan movies with arnold and again they gave me inspiration to want to build muscle.
So after about a week of as many pushups as i could do each night before bed i talked my parents to get me my first weight set. it was where the weight get filled with water. real cheap low quality stuff. this all happened when i was about 10. it was not untill high school whan i was about 15 that i started to get more serious about things but training legs was never a thought, it was all bench press and curls then but thats when i started to try to mve the heavy weights. by the time i was in 11th grade all bodyparts were given equel attention with the exception of calves. so here we are. 22 years later since i became more serious. im 36 now.
What Training Routine Do You Use To Get That Quality Physique?
the thing thats worked for me is to train as heavy as i can in the 8-12 rep range going to all out failure only on the last set of each exercise. this is my favorite training split.
- mon – quads/calves
- tues – back/rear delts
- wed – off
- thurs – chest
- fri- delt/traps/hams
- sat- bis/tris
- sun- off
What’s your diet like?
when im trying to lean out its lots of orange ruffy, turkey, chicken breast, egg whittes and lean beef about 2-3 times per week. lots of veggies and some complex carbs like sweet patatoes, oats, cuscus and some white rice or white potato as well post workout.
when bulking wich i love lots of lean red meat, salmon, chicken breasts, egg, oats, pasta, potatos, cheese burgers, rice, etc
What’s your motivation?
i love the challenge of this sport. i am my motivation if that maks sence and i train alone. i prefer it that way. i love to see the changes in the mirror and i like to stand out in a crowd. there is just something about being big and powerful.
If you could give once piece of advice about bodybuilding/fitness what would it be?
it would be to remember this is a marathon and not a sprint.
Proudest bodybuilding/fitness accomplishment?
the day i put up 405 for the first time on the bench press and putting on 60 pounds of lean mass in just under 3 years natural.
Any plans for the future?
i hope to do my first comp by 2011. i never thought i would be interested in doing so since i tain just for me. there have been some people that i have met on the boards that have inspired me. i never thought i was good enough to do it.
Favourite Cheat Meal?
pizza hands down.
Favourite Exercise?
incline dumbell press or bent over barbell rows
Favourite Bodybuilder?
shawn ray and ronnie coleman.
Favourite Quote?
“everyone wants to be a bodybuilder but no one wants to lift these heavy ass weights!” “ill do it though!” – ronnie coleman.
Website: http://www.moarmuscle.com
Categories: Interviews Tags: interview, moarmuscle, Paul Laskowski
Vince Gironda’s Workout Routine for Fast Arm Growth
Vince Gironda was know as the “Iron Guru”. Bodybuilders who have trained at Vince’s Gym over the years, have included “Body by” Jake Steinman, Lou (“The Incredible Hulk”) Ferrigno, and even Arnold (“The Terminator”) Schwarzenegger.
Vince also helped the studios whip their stars into shape for the movies (he could get an out of shape actor looking like a stud in a few weeks time); he helped train the likes of Cher, Clint Eastwood, Denzel Washington, James Garner, Brian Keith, Tommy Chong (of Cheech & Chong) and Erik Estrada.
It is said that in the late 1960′s, before bodybuilders started to abuse steroids, Vince’s methods produced more top physique stars than any other gym in the world. Give Vince’s arm routine a try and see why the champs went to him for advise.
Metabolic Stimulation (Breathing Squats):
Squats, heels about 20 inches wide, knees a comfortable width about 24 inches. In the erect position, take 2 very deep breaths and hold the second breath and squat (back straight) and return to upright position and exhale. Perform 3 sets of 15 repeats, 2 to 3 minutes rest between sets. This gets your adrenal activated for your arm program.
Biceps:
Stand in front of the dumbbell rack and pick up a pair of 15# dumbbells. and with palms facing thighs, curl left dumbbell slowly turning palm up and bending to the left. Watching dumbbell travel up to shoulder, hand should be outside deltoid at contracted position. At this point, turn your head to the right and start to curl right dumbbell simultaneously.
As you curl the right dumbbell, lower the left dumbbell back to starting position. Counting with your left hand, complete four repeats only. Next step: put dumbbells back on rack and take 2 deep breaths and shake your arms and pick up the next heavier set and do 4 repeats.
Proceed until you have curled the heaviest set of dumbbells you can handle (creative cheating is ok). Next step: work down the rack to your starting set. That’s it for bicep. Don’t do any other bicep work.
Triceps:
Barbell pullover and press: lie on your back on a bench with your head slightly off and end so you can lower barbell below head. Take a 12″ grip (over-hand) lower barbell down and back overhead and slightly below bench level, with elbows in and up, pull barbell over face to low pec line.
At this point, swing elbows out wide and press barbell up and forward to arms length over stomach (forward press). Lower barbell back down to chest and roll elbows in, parallel position (4 sets of 12 reps).
Author Bio: Paul Becker is a natural (steroid free for life) bodybuilder and fitness consultant. For more information on Bodybuilding and Bodybuilding Supplements visit his website at http://www.trulyhuge.com
Categories: Biceps, Featured, Training, Triceps Tags: arm growth, paul becker, trulyhuge, vince gironda
The Physics Of Weight Lifting. Part 1, Gravity.
This is the first of a series of articles that will look to the science of physics to help us make our training more effective. In this article we will look at the simple law of gravity and how this effects lifting weights.
Gravity is defined as – The natural force that causes objects to be pulled towards the center of the earth, it causes objects to have weight.
Because the earth is round, no matter where you are on it the center is always straight down. Thus, in order to have continuous tension on our muscles while training we must make sure the actual resistance we use travels a path that is straight up and straight down. an example of this is the military press, the weight is pushed against the force of gravity in a straight line up until the arms are locked over your head, then it is lowered slowly resisting gravity, in a straight line to about shoulder level.
In all of the big basic exercises (deadlifts, squats, bench press, military press, rows, etc.) the bar always travels straight up and straight down, this keeps the muscles being worked under a constant load. The basic exercises produce the best results because they stimulate growth in more then one muscle at a time, but we also now know that they provide continuous tension in the muscles involved – this is the secondary reason why they are so productive.
There are a group of exercises called isolation exercises these tend to work only one muscle or muscle group at a time, these exercises are not very efficient at producing overall body mass as the basic exercises. The reason for this is they don’t stimulate growth in many muscles at once, but also secondarily because most of them don’t provide continuous loading of the muscles.
In most isolation exercises the bar travels in arcs where only the middle of the movement approximates a pull against gravity. Take the barbell curl for example, The bar is lifted from the upper thighs in a circular path towards the chin, at the beginning of the movement the bar is traveling more horizontally then vertically, it is only when the bar is in the middle position that you are pulling it upwards against gravity, then as you move into the top position of the movement you are once again moving the bar in an almost completely horizontal direction. This is why curls tend to be easy at the beginning, hard in the middle and the easy again at the end.
Other examples of this type of exercise are, lateral raises, flys, tricep extensions, pullovers, etc.. Any exercise preformed with a barbell in which the resistance doesn’t travel straight up and down, will cause a loss of continuous load on your muscles. As a side note, preacher curls done with a barbell are even less effective because it make almost the whole movement horizontal, the only benefit is the elimination of cheating by benefit the upper arms from moving.
Ok, so how do we use this data to make our training more productive? We make sure that we have continuous tension on our working muscles by making sure that the resistance we are using is traveling straight up and down. There are many machines that use pulleys to lift a weight stack up and down against gravity even though you may be moving in a circular motion, if you workout in a gym where these are available – make use of them.
But even if you train in a home gym you can still use these principles to build more muscle. Let’s take bicep work for example, do some close grip pull-ups with the palms toward your face, this strongly works the biceps and the resistance (your own body and any extra weight you add) is moving straight up and down, it also give you the added benefit of peak contraction at the top of movement. Or instead of regular barbell curls try body drag curls, take a shoulder-width grip and start from the regular curl position drag the barbell against your body up to your throat while keeping your elbows back.
For your triceps, nothing beats dips with extra weight added by mean of a belt you can hang plates on to. For deltoids, notice that the shoulder joints do the exact same motion when doing military presses as doing lateral raises, so you don’t even need to really do the lat. raises it’s just more of the same.
You may ask “But what if i want to do some pre-exhaustion, I would have to do some lateral raises then, wouldn’t I?”. No, you don’t Try this instead – do a set of upright rows immediately followed by a set of military presses. It works this way, the upright rows fatigue the biceps and shoulders but leave the triceps fresh, now on the presses the strong triceps push the already fatigued shoulders even harder really making them grow. This is what I call the pull/push method of pre-exhaust, it can also be used for other muscles of the torso.
In conclusion, there are many ways to make gravity work for you in weight training, now that you know the theory of this article you may come up with some new and interesting exercises or exercise combinations.
Author Bio: Paul Becker is a natural (steroid free for life) bodybuilder and fitness consultant. For more information on Bodybuilding and Bodybuilding Supplements visit his website at http://www.trulyhuge.com
Categories: Training Tags:
Mike Mentzer’s Heavy Duty Training Advanced Secrets
While many people know the basics of Heavy Duty training, the advanced techniques are known by only a few. The advanced and super advanced techniques were fully researched and tested by Mike in the late 70′s, but following the infamous 1980 Mr.Olympia, Mike retired from competition. After that he worked as a personal trainer and concentrated on what works best for beginners and intermediates. And so Heavy Duty for advanced and super advanced trainees became all but lost, even though Mike made the best gains of his life using these techniques.
Climbing The Ladder Of Intensity
Mike knew that as a bodybuilder grew bigger and stronger, he would eventually require an even more intense training stress if he hopes to continue progressing. If the stress is not more intense he will stagnate and stay at the same level of size and strength.
Beginners
For beginners starting a weight training program is a huge leap in intensity from not training, and this is why they make such rapid gains at first. To keep progressing they can simply keep increasing the weights and decreasing the rest periods between sets. When they stop making gains this way they are ready for the next level of intensity.
Intermediates
At this stage a more intense stress is required, this is be done by using Pre-Exhaustion sets, for example a set of Leg Extensions to failure followed by a set of Leg Press (or Squats) to failure. Also forced reps and negatives to go beyond the point of positive failure can be occasionally used. These techniques will carry someone into the advanced level, Mike reached this point and using these techniques he was unable to get bigger or stronger, this forced him to do further research into the highest levels of intensity.
Advanced
At this level Mike found that he was so strong and his willingness to work at maximum effort was so high that each rep of a set was so intense that oxygen debt and lactic acid build up was practically immediate and severe enough that he was forced to stop due to cardiovascular limitation rather then because he reached a point of actual muscular failure. He looked for a way that he could do even more intense reps while at the same time slowing the build up of lactic acid and the onset of oxygen debt in his muscles.
The way he did this was to do his own version of Rest Pause training, he used a weight that would allow him to do one all out maximum rep, then rested for 10 seconds, this would give enough time for his muscle to clear out waste products and bring new fuel and oxygen so he could do another all out rep. After the second rep and another 10 seconds rest he would have his training partner help him do another all out rep, or he would reduce the weight by 20%. He would then rest 15 seconds and do his last all out rep. This was considered one set, with each and every rep of the set being an all out effort. An example rest pause workout that Mike would do for his chest was Pec Deck 1 set of 4 Rest Pause reps, Incline Bench Press 1 set of 4 Rest Pause reps and Dips (Negative only style) 1 set of 5 reps. Mike then had to ask himself what could be more intense then Rest Pause training?
Super Advanced Heavy Duty
Mikes next step up the ladder of intensity was what he called Infitonic training; he followed each maximum positive rep of a Rest Pause set with a maximum negative Rep. He had his training partner push down a little on the negative and he would fight to resist it, lowering it as slowly as possible. He then rested 15 seconds before his next maximum positive and negative rep.
The very highest level of Heavy Duty he called Omni-Contraction training, meaning all contraction. There are three ways a muscle can contract, that is lifting a weight (positive), lowering a weight (negative) and holding a weight (static).
In Omni-Contraction training Mike would make each a maximum effort. He would do his one all out maximum positive rep, followed by a maximum negative, but during the negative he would stop the weight and actually try to raise the weight again (which was impossible). He would do these static holds at three different points during the negative rep, the first was at the top, close to the fully contracted position, the second was halfway down and the third was close to the bottom position. Each position was held for a count of 3.
The Results
Mike and his brother Ray used these advanced and super advanced techniques in the summer of 1979 and it resulted in Mike gaining 14 pounds of pure muscle in 9 weeks (while losing fat and at an already advanced level of mass and strength), and winning his first pro show beating the likes of Robby Robinson, Danny Padilla and Roy Callendar. While Ray was able to improve so much he walked in and took the Mr. America crown that year.
So maybe, just maybe, if you have tried Heavy Duty and it stopped working it was because you didn’t know the higher techniques on your way up the ladder of intensity. Try them for yourself and find out.
Author Bio: Paul Becker is a natural (steroid free for life) bodybuilder and fitness consultant. For more information on Bodybuilding and Bodybuilding Supplements visit his website at http://www.trulyhuge.com
Categories: Featured, Training Tags: heavy training, mike mentzer, paul becker, trulyhuge
Quick Muscle Building – How To Build Muscles In Minutes
This is my write up of a training/supplement program I was on. The total program lasted 9 weeks and in that time I actually gained 20 lbs! I went from 174 to 194, now I have in the past weighed 188 and some of this was regained muscle, but on top of that I put on a fresh new 6 pounds.
Ok, some background on how I thought up this program, as you may already know, suggested programs for hardgainers are short and infrequent. I got to thinking that “what if you trained even shorter workouts and did them more often?”. I was on a busy schedule and still wanted to train so I decided to try this to see how it worked.
I knew pre exhaust workouts were a very effective method, but in the past I had only done it here and there for one or another body part and I had never done it for every muscle group for weeks at a time. Below is the routine I used, most workouts lasted 5 minutes or less.
Workout 1 (Chest)
Dumbbell Fly
With no rest do Bench Press
Workout 2 (Back)
Dumbbell Pullover
With no rest do Row
Workout 3 (Shoulders)
Lateral Raise
With no rest do Press Behind Neck
Workout 4 (Legs)
Leg Curl
Leg Extension
With no rest do Barbell Squat
Workout 5 (Arms)
1 Rep Chin (Go very slow, 30 seconds up and 30 seconds down)
With no rest do Standing Barbell Curl
1 Rep Dip (Go very slow, 30 seconds down and 30 seconds up)
With no rest do Tricep Exertions
I did do a warm up of a lighter set of the compound exercise then I did just one hard work set as listed above. I tired to add weight to the exercises each and every workout and I stayed in the 6 to 9 rep range, except on the chin and dip which is done for a painfully slow 1 rep.
The first 2 weeks I worked out Monday through Friday and took the weekends off, each muscle group was being hit once a week, but the soreness from the last workout was interfering with the next workout and I switched to training every other day. After 3 weeks I gained 11 pounds and then the gains seemed to slow down.
Starting week 4 I began taking an Andro Shock supplement and my gains started up again, I gained another 9 pounds over the next 6 weeks!
On diet I followed a zone type plan (40% Carbs, 30% protein and 30% fat) and I ate up to 7 to 8 times a day.
This program is very different then any you will see in the glossy muscle magazines but it sure does work, and if any one is feeling he can’t train because he “doesn’t have the time”, I’m sure you can squeeze in 5 mins every other day to make some great gains!
Author Bio: Paul Becker is a natural (steroid free for life) bodybuilder and fitness consultant. For more information on Bodybuilding and Bodybuilding Supplements visit his website at http://www.trulyhuge.com
Categories: Training Tags: paul becker, quick muscle, trulyhuge
