Interview With The One and Only Hugo Rivera
How did you get started in the world of bodybuilding?
Before I ever thought about bodybuilding I used to be very overweight. At 5 feet tall I weighed around 170-lbs. Once I got fed up with being so big, I got determined to lose the weight. I was sick and tired of all the ridicule that comes with being overweight, especially when you are 12 years old.
In an effort to lose the weight I slowly but surely became anorexic. I had no clue how to lose weight the right way and because everyone had told me that the way to lose weight was to stop eating, I took that literally. As a result, a year later I ended up weighing a bit less than 100-lbs.
I got out of the anorexic cycle once my concerned parents took me to a nutritionist that said some words that made absolute sense to me:
“Eating food will not make you fat; only abusing the quantities of the bad foods will.”
After listening to that statement, I decided to kick the anorexic habit and to dedicate my life to studying the effects of foods on the human physiology.
Then, later on the Summer of 1990 a girl that I really liked back then told me that I would look better if I had some muscle on me. She said that though I looked good, I was too skinny. Needless to say, I asked my mom to get me a muscle magazine next time she did grocery shopping. Next thing you know, I got the May 1990 Muscle & Fitness (which I still have to this day) so that I could educate myself on the subject. After I saw an article called: “How To Get BIG” written by the one and only, Arnold Schwarzenegger, I was hooked! To me, Arnold just looked perfect so I chose him as the role model to follow. I also got inspired by the physiques of Lee Labrada, Shawn Ray, and Francis Benfatto who were competing extremely successfully back then. To me, all of these guys exemplified perfection, real works of art. They all ate 6 times a day and trained hard day in and day out.
So I simply started with following the training program and diet laid out by Arnold on his article. As I was so underweight and skinny at the time, even with Arnold’s training, which was pretty much overtraining, I still gained 40lbs during the summer. A proper six meal a day diet and regular training with me being very underweight really pushed on the muscle mass even if I did gain a little fat as well, but it was amazing to me and all my friends thought I was on steroids! Yet, I did not even have a clue of what steroids where at that time!
Come to think of it, I guess that I was “on steroids” due to the fact that I was a teenager back then producing tons of hormones (yes guys, if you are teenagers then you are on the most powerful stack of anabolic steroids; the one produced by your own body! This, in conjunction with the fact that once I started to feed myself 6 times eating around 3,500-4,000 calories a day, made me grow beyond belief on a daily basis and I guess this is what got me really hooked and led me to become an avid natural bodybuilder.
After, gaining all that mass, I reached a plateau unfortunately; a sticking point I could not get past. As much as I loved Arnold I realized a natural bodybuilder like me could not keep up with the routines of professional bodybuilders who were taking drugs and so I took to reading countless books in my quest to find a perfect system.
The frustrating problem was that I started getting exposed to absolutely contradicting theories on how to best gain muscle and lose fat. Upset at the fact that no one could give me a straight answer I decided to take matters in my own hand and use myself as well as my training partner as guinea pigs in order to find out what worked. This was the first time I really knew that I was going to create my own system as I was going to test everything on myself, my training partner and friends in order to find out what worked and what didn’t so that I could then throw out the bad and keep the good.
I started my quest by recording everything I did down to the last detail. I’m quite analytical as a person, which is I guess why I became an engineer years later, but even early It showed as I read every book and article everywhere I could get my hands on. I was like a sponge for information, reading stuff from trainers from all over the world. I started to put together training routines and diet programs, and while some failed miserably some worked!
For instance, I will never forget what happened when I went from training 2-3 hours a day to training for 45 minutes. I went through a growth spurt again! So through endless training routines and diet combinations I started to really understand what worked and what didn’t for me and my training partners. I started finding principles and patterns of training that seemed to work on everyone I tried them on. Above all, the most exciting part of my discoveries was the fact that there was no necessity to stay all day at the gym in order to get results! Because I felt that not many people in the industry cared about trainees actually reaching their goals, I decided to create a web site and start conducting personal training during my college years in an effort to spread all of the knowledge that I had acquired.
Once I had dialed in the timing, frequency and the important details of training and nutrition cycling, that is when I decided to come up with the Body Re-Engineering System. It was at this point that I became passionate about sharing my knowledge with people as I fully understood I could help to double everyone’s results at the gym in half the time if they would employ my training and nutrition cycling principles.
Because I needed to put together a website in order to graduate from Engineering school (that was my Senior Project) that is how I started to post my first few fitness articles, and not much later have the first version of my Body Re-Engineering System. Notice that it took me from the time I was 14 years old to after I graduated from college to learn all the secrets to muscle building and fat loss on my own. However, with my Body Re-Engineering System, I am confident that I can save anyone from all the troubles.
What Training Routine Do You Use To Get That Quality Physique?
A big problem encountered by bodybuilders and fitness enthusiasts is the fact that they plateau (stop making gains) after a few weeks of using a specific bodybuilding program. The way to do fix that is to make use of the cycling principle (periodization), which is the principle that forms the basis of my successful training (and my Body Re-Engineering program).
My bodybuilding training changes in an orderly manner that takes the body to the brink of overtraining and then allows it to recover, and thus, overcompensate (grow) in response to the stress. These changes are what the cycling principle is all about.
The Cycling Principle is the key to consistent and rapid increases in muscle mass and strength for the bodybuilder. This principle states that in order for the body to respond optimally, it cannot be trained in the same manner all the time and that the best way to make the body respond is through the correct variation of exercises, volume (number of sets times number of reps), intensity (how heavy the weight is), and rest periods between sets.
Workout parameters are going to be determined by the phase of the program you are in. There are going to be three phases that we will be repeating over and over again. The first week will be an “Active Recovery Phase”. In this phase you will only train with weights twice a week on a full body routine before you start the next phase which will be called the “Loading Phase”. The “Loading Phase”, which is three weeks in duration, is going to be a high volume phase with short rest between sets. Training volume gradually increases over the course of the three weeks in order to stress the body almost to the point of overtraining.
Then the next three weeks are going to be a higher intensity/lower volume phase (heavier weights) with longer periods of rest between sets. This phase is called the “Growth Phase”, as volume is reduced but weights are increased in order to let the body catch up and super compensate (grow muscle size and strength).
The Active Recovery Phase
The Active Recovery Phase has three main functions:
•First, according to leading strength expert Tudor Bompa, Ph.D., “you are trying to adapt the anatomy of the body to the upcoming training so that you can create, or produce an injury free environment”. Essentially, your tendons and ligaments should be strong enough to support the stressful periods that will follow.
•Second, this phase is a great time to address any strength imbalance that your body might have. This is the reason why mostly dumbbell work will be used during this phase.
•Finally, this phase will act as a great time in which the body will re-charge its energy stores and allow for complete physical and mental recuperation.
The Loading Phase
During the Loading Phase the body is stressed with an increasing high volume of work that if kept for too long will eventually result in overtraining and injury. During this phase, three things will happen:
•The growth hormone output goes through the roof due to the short rest interval between sets and the high volume.
•Hypertrophy (muscle growth) occurs by the body increasing the levels of creatine, water and carbohydrates inside the muscle cell. This phenomenon is called muscle voluminization.
•The body’s recuperation capabilities are upgraded in response to the stress imposed by the increasing volume of work coupled with short rest intervals.
The Growth Phase
During the Growth Phase the body is not stressed by volume. This time the stimuli are heavy weights. If this phase would be kept for too long eventually the body would cease to stop making strength gains and you would plateau. This is the reason why you always need to go back to a Loading Phase. During this phase the following three things will happen:
•The testosterone levels go through the roof in response to the longer rest in between sets and the heavier weights.
•Hypertrophy (muscle growth) occurs by the body increasing the actual diameter of the myofiber (the muscle fiber size) through increased protein synthesis (Note: protein synthesis is creating protein strands through DNA and RNA and it takes place in the cytoplasm of the cell.)
•Since your body’s recuperation abilities were built up to the maximum by the previous phase and the volume has gone down dramatically, these extra recuperation abilities are used to increase strength and build more muscle mass. The reason the body does this is in order to be prepared for another stressful period like the one it just went through. This adaptation mechanism is the one that ensures the survival of the species.
Even if you are training for fat loss, your main goal should always be to stimulate growth. Otherwise, if you were to drastically reduce training poundage in order to perform a lot of high reps, there would be no reason for the body to keep the muscle around. Because of this, you should always train with muscle growth in mind and let the nutrition and the cardiovascular exercise take care of reducing your body fat levels.
Here is a sample of one of my training cycles:
Week 1 – Active Rest
Monday/Thursday:
Modified Compound Superset:
(Rest 1 minute after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest a minute and go back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets).
Incline Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
One Arm Dumbbell Rows 2 sets x 10 reps (1 minute rest)
Modified Compound Superset:
Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
Pulldown to Front 2 sets x 10 reps (1 minute rest)
Modified Compound Superset:
Bent Over Lateral Raises 2 sets x 10 reps (1 minute rest)
Dumbbell Shoulder Press 2 sets x 10 reps (1 minute rest)
Modified Compound Superset:
Incline Dumbbell Curls 3 sets x 10 reps (1 minute rest)
Overhead Dumbbell Triceps Extensions 3 sets x 10 reps (1 minute rest)
Modified Compound Superset:
Dumbbell Lunges 3 sets x 10 reps (1 minute rest)
Leg Curls 3 sets x 10 reps (1 minute rest)
Squats 2 sets x 10 reps (2 minute rest)
Calf Raise 3 sets x 10 reps (2 minute rest).
Weeks 2, 3, and 4 – Loading Phase
Notes: If unable to train 6 days a week, then perform Day 1 on Monday, Day 2 on Wednesday and Day 3 on Friday.
Day 1 – Shoulders & Arms (Monday/Thursday):
Superset:
Dumbbell Shoulder Press 4 sets x 10-12 reps (30 second rest)
Bent Over Laterals 4 sets x 10-12 reps (30 second rest)
Superset:
Dumbbell Curls 4 sets x 10-12 reps (No rest)
Lying Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)
Superset:
Incline Curls 4 sets x 10-12 reps (No rest)
Overhead Dumbbell Triceps Extensions 4 sets x 10-12 reps (1 minute rest)
Superset:
Wrist Curls 3 sets x 15-30 reps (No rest)
Reverse Wrist Curls 3 sets x 15-30 reps (No rest)
On Week 3, add:
Superset:
Bent Over Laterals 3 sets x 10-12 reps (No rest)
Concentration Curls 3 sets x 10-12 reps (No rest)
Triceps Pushdowns 3 sets x 10-12 reps (1 minute rest)
On Week 4, add:
Superset:
Lateral Raises 3 sets x 10-12 reps (No rest)
Hammer Curls 3 sets x 10-12 reps (No rest)
Triceps Dips 3 sets x 10-12 reps (1 minute rest)
Day 2 – Legs (Tuesday/Friday)
Superset:
Squats 4 sets x 10-12 reps (No rest)
Lying Leg Curls 4 sets x 10-12 reps (1 minute rest)
Superset:
Wide Stance Squats 4 sets x 10-12 reps (No rest)
Standing Leg Curls 4 sets x 10-12 reps (1 minute rest)
Superset:
Adductor Machine 3 sets x12-15 reps (No rest)
Abductor Machine 3 sets x12-15 reps (No rest)
Superset:
Standing Calf Raises 4 sets x 10-12 reps (30 second rest)
Seated Calf Raises 4 sets x 15-20 reps (30 second rest)
On Week 3, add:
Superset:
Leg Extensions 3 sets x 10-12 reps (No rest)
Seated Leg Curls 3 sets x 10-12 reps (No rest)
One Legged Calf Raises with Dumbbells 3 sets x 15-20 reps (1 minute rest)
On Week 4, add:
Superset:
Leg Press 3 sets x 10-12 reps (No rest)
Dumbbell Stiff Legged Dead lifts 3 sets x 10-12 reps (No rest)
Calf Press (on Leg Press Machine) 3 sets x 15-20 reps (1 minute rest)
Day 3 – Chest & Back (Wednesday/Saturday)
Superset:
Incline Dumbbell Bench Press 4 sets x 10-12 reps (No rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10-12 reps (1 minute rest)
Superset:
Chest Dips 4 sets x 10-12 reps (No rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10-12 reps (1 minute rest)
Superset:
Dumbbell Shrugs 3 sets x 10-12 reps
External Rotations (for strengthening of the rotator cuff) 3 sets x 15-20 reps
Superset:
Leg Raises 4 sets x 25 reps (30 second rest)
Crunches 4 sets x 25 reps (30 second rest)
On Week 3, add:
Superset:
One Arm Rows 3 sets x 10-12 reps (No rest)
Dumbbell Bench Press 3 sets x 10-12 reps (No rest)
Knee-Ins 3 sets x 25 reps (1 minute rest)
On Week 4, add:
Superset:
Stiff Arm Pulldowns 3 sets x 10-12 reps (No rest)
Incline Flyes 3 sets x 10-12 reps (No rest)
Side Crunches 3 sets x 25 reps (1 minute rest)
Weeks 1, 2, & 3 – Growth Phase
Day 1 – Shoulders & Arms (Monday/Thursday)
Modified Compound Superset:
Military Press 4 sets x 10, 8, 6, 6 reps (90 second rest)
Rear Delt Rows (Performed on T-Bar Row Machine, elbows and upper arms away from torso in order to primarily stimulate the Rear Delts and not the Lats) 4 sets x 10, 8, 6, 6 reps (90 second rest)
Modified Compound Superset:
E-Z Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Lying E-Z Triceps Extensions 4 sets x 10, 8, 6, 6 reps (90 second rest)
Modified Compound Superset:
E-Z Preacher Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Triceps Dips 4 sets x 10, 8, 6, 6 reps (90 second rest)
Superset:
Wrist Curls 2 sets x 15-30 reps (No rest)
Reverse Wrist Curls 2 sets x 15-30 reps (No rest)
Day 2 – Legs (Tuesday/Friday)
Modified Compound Superset:
Squats 4 sets x 10, 8, 6, 6 reps (90 second rest)
Lying Leg Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Modified Compound Superset:
Wide Stance Squats 4 sets x 10, 8, 6, 6 reps (90 second rest)
Standing Leg Curls 4 sets x 10, 8, 6, 6 reps (90 second rest)
Superset:
Adductor Machine 2 sets x 12-15 reps (No rest)
Abductor Machine 2 sets x 12-15 reps (No rest)
Superset:
Calf Press 4 sets x 8-10 reps (No rest)
Seated Calf Raises 4 sets x 15-20 reps (30 second rest)
Day 3 – Chest & Back (Wednesday/Saturday)
Modified Compound Superset:
Incline Barbell Bench Press 4 sets x 10, 8, 6, 6 reps (90 second rest)
Wide Grip Pull-up to Front (Palms facing away from you) 4 sets x 10, 8, 6, 6 reps (90 second rest)
Modified Compound Superset:
Chest Dips 4 sets x 10, 8, 6, 6 reps (90 second rest)
Close Grip Pull-up (Palms facing you) 4 sets x 10, 8, 6, 6 reps (90 second rest)
Superset:
Dumbbell Shrugs 2 sets x 10-12 reps (No Rest)
External Rotations (for strengthening of the rotator cuff) 2 sets x 15-20 reps (No Rest)
Superset:
Hanging Leg Raises 4 sets x 25 reps (No Rest)
Crunches (performed on Decline Bench) 4 sets x 25 reps (30 second rest)
Week 4 – Active Rest
Monday/Thursday
- Modified Compound Superset:
- (Rest 1 minute after the 1st set of exercise 1 and then do the first set of exercise 2. Then rest a minute and go back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets).
Incline Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
One Arm Dumbbell Rows 2 sets x 10 reps (1 minute rest)
- Modified Compound Superset:
Dumbbell Bench Press 2 sets x 10 reps (1 minute rest)
Pulldown to Front 2 sets x 10 reps (1 minute rest)
- Modified Compound Superset:
Bent Over Lateral Raises 2 sets x 10 reps (1 minute rest)
Dumbbell Shoulder Press 2 sets x 10 reps (1 minute rest)
- Modified Compound Superset:
Incline Dumbbell Curls 3 sets x 10 reps (1 minute rest)
- Overhead Dumbbell Triceps Extensions 3 sets x 10 reps (1 minute rest)
- Modified Compound Superset:
Dumbbell Lunges 3 sets x 10 reps (1 minute rest)
- Leg Curls 3 sets x 10 reps (1 minute rest)
- Squats 2 sets x 10 reps (2 minute rest)
- Calf Raise 3 sets x 10 reps (2 minute rest)
Training Routine Notes
Notice on the routine above that some exercises for body parts like forearms, traps, rotator cuff, and inner/outer thighs are still performed for high repetitions in superset fashion (one after the other with no rest in between). The reason for this is because these are auxiliary muscle groups that get enough indirect stimulation from the rest of the basic exercises. Therefore they do not need to adhere to the same cycling principles that the other muscle groups require.
In addition, notice that while we do vary the volume of exercise for Abs and Calves, we still adhere to using supersets and pretty high repetitions. This is because these type of muscles are endurance type muscles and therefore respond better to heavy weights performed for a relatively high number of repetitions. This is true of the abdominals as well. As soon as you start being able to do more repetitions for the abdominal muscles than what is recommended in the routine, feel free to start adding resistance to the movement. This will bring a quality to the muscle that is not seen on bodybuilders that do not train their abs with weights. Just be cautious with how much weight you initially add as adding too much weight too soon could trigger either a lower back injury or a hernia.
To Fail Or Not To Fail
Regarding the issue of reaching muscle failure or not in all sets, the best advice that I can give you is to perform each set to the point where it would be impossible for you to perform an additional repetition on your own with good form.
This philosophy has always kept me injury free and allowed me to train by myself for years without any accidents.
What’s your diet like?
My diet is pretty simple. In order to grow, eat a total of 1-1.5 grams of protein (tuna, salmon, turkey, lean red meats, chicken, whey protein, or egg protein) per pound of bodyweight divided equally over 5-6 meals spaced out 2-3 hours apart.
Have complex carbs throughout the day such as potatoes, brown rice, oatmeal, veggies and a combination of complex and simple carbs (fruits) for your post workout meal. If you have a high metabolism eat 2 grams of carbs per pound of bodyweight while if you have a slow metabolism just do 1 gram per pound of bodyweight. I stick to the 1 gram.
As far as fats, keep them as low as possible by choosing low fat protein sources but supplement your diet with ten grams of EFAs (I use 4 caps of Labrada’s EFA Lean formula with meal #1, 3 with meal #3 and 3 with meal #5) and also 1 Tablespoon of Flaxseed Oil in two of your protein shakes.
Here is a sample of my diet:
Meal 1 (7 AM) – Post Workout (I workout first thing in the AM)
1 cup of dry oats mixed with water
1 cup of egg beaters
1 cup of strawberries
1 mandarin
Meal 2 (9 AM)
Lean Body Meal replacement packet or 2 scoops of Pro V60 Plus mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
1 Tablespoon of Flaxseed Oil (Spectrum brand is best)
Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 4 (3 PM)
Same as Meal 2
Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish
Meal 6 (8 PM)
Same as Meal 2
Once a week I up the carbs a bit by 50%, so instead of a cup of rice, I have a cup and a half. Same with the oatmeal, etc.
As far as my supplementation program, it is pretty simple as well. I’ll describe it in detail with the reasons why I take each item:
1) Basic Supplements (I recommend everyone take these all the time)
These are the supplements that you always need year round in order to gain muscle. If you have a limited budget, these are the only ones that you need to concern yourself with.
A) Multiple Vitamin And Mineral Formula
Essential to ensure that your body will operate at maximum efficiency. Why? Because on a very simplistic level, without vitamins and minerals it is impossible to covert the food that we eat into hormones, tissues and energy.
Vitamins
Vitamins are organic compounds (produced by both animals and vegetables) whose function is to enhance the actions of proteins that cause chemical reactions such as muscle building, fat burning and energy production. There are two types of vitamins: Fat soluble vitamins – they get stored in fat and therefore if taken in excessive amounts will become toxic such as A, D, E, and K. Water soluble vitamins – they are not stored in the body such as the B-Complex and Vitamin C.
Minerals
Minerals are inorganic compounds (not produced by either animals or vegetables). Their main function is to assure that your brain receives the correct signals from the body, balance of fluids, muscular contractions and energy production as well as for the building of muscle and bones. There are two types of minerals:
1) Bulk minerals – Which are called this way as the body needs them in great quantities in the order of grams such as Calcium, magnesium, potassium, sodium and phosphorus.
2) Trace minerals -Which are needed by the body in minute amounts, usually in the order of micrograms such as chromium, copper, cobalt, silicon, selenium, iron and zinc.
Where Can You Get Vitamins and Minerals From?
I like simplicity and because of that I tend to get most of my vitamins and minerals from multiple vitamin/mineral packs. The ones I personally use are the Prolab’s Training Paks, which are loaded with potent levels of essential nutrients and bioactive compounds.
Because of hectic schedules it is impossible to eat the six perfectly balanced meals that are required to get in shape a day. Therefore, these supplements can be used as “fast food”. They are easy to prepare (if it is a protein bar then no preparation is required) and most of the formulas that are available on the market today pay close attention to taste.
I like to take protein blends of fast released (whey type) and slower released (egg/casein) proteins because the body absorbs proteins better in this manner. Because of that, I rely on Labrada’s ProV60 Plus, or his Lean Body MRPs (especially the Lean Body Breakfast), or if on a real hurry, his delicious Ready to Drinks formulas. I love the fact that all of his proteins are also high in fiber and contain essential fats. In addition, even though taste is not a big issue for me, it is nice that these proteins do taste like a milkshake from any fast food chain! (Note: For those of you with a slow metabolism, the Mass 60 is a better choice because of its high carbohydrate content plus the creatine content).
C) Essential Fatty Acids
Essential fatty acids, Alpha Linoleic Acid (Omega-3s) and Linoleic Acid (Omega-6s), are fats that need to be consumed through one’s diet as the body cannot manufacture them. They are most important as they are involved in several key body functions such as energy production, fat burning, brain and nerve tissue development, mood regulation, insulin metabolism, hemoglobin production, etc. In addition, these fats have some interesting properties such as anti-inflammatory properties, anti-lipolitic properties (prevention of extra calories being stored as fat), reduction in allergies, and immune system strengthening.
Where Can You Get EFA’s From?
Having said that, where can one find EFA’s? Salmon and flax seeds are high on the Omega-3s. If you do not consume any of these items, then either flax seed oil, flax seed oil capsules or fish oil capsules would be a good idea to add to your supplements program. Omega-6 fats typically do not need to be supplemented as they are easily found in poultry, eggs and whole-grain breads. Typically, one’s diet is abundant on the Omega-6 but lacking on the Omega-3′s.
My favorite EFA products are manufactured by Labrada Nutrition (EFA Lean Gold) and a company called Pride Nutrition (Premium EFA). Both of these products have a nice blend of EFAs and also contain CLA (conjugated linoleic acid) and GLA (gamma linolenic acid). These two fatty acids are showing very promising studies for weight loss and joint lubrication.
These are the only products I have ever tried where you do not end up burping the oil a few minutes after you take the capsules.
D) Vitamin C
Vitamin C is a water-soluble vitamin that improves your immune system and helps you recover faster from your workouts by suppressing the amount of cortisol (hormone that kills muscle and aids in the accumulation of fat) that is released by your body during a workout.
Vitamin C is the only Vitamin that I recommend to be taken in mega doses quantities. Remember that since it is a water-soluble vitamin, it will not get stored by the body. Research shows that if taken an hour before a workout (1000mg dose) it significantly reduces muscle soreness and speeds recovery after a workout.
I recommend a total of 3000 mg per day of Vitamin C. If your multiple vitamin pack already has 1000 mg, and you take this in the morning, then all you need is an extra 1000 mg at lunch and 1000 mg at dinner.
A good Vitamin C that comes in 1000 mg capsules at a super awesome price (250 caps at $10.49) are produced by Higher Power Nutrition.
E) Chromium Picolinate
Chromium Picolinate is a mineral that may enhance the effects of insulin, the hormone that pushes amino acids (protein) and carbohydrates into the muscle cell. As we have previously discussed, insulin is one of the most anabolic hormones in the body; it determines if the food that you eat is going to be used for muscle production, energy production or fat production. When insulin is secreted in moderate levels, it aids in muscle and energy production. In excessive levels it only promotes fat storage. Chromium Picolinate may upgrade insulin’s capability to produce muscle and energy by making the cells in the body more prone towards accepting this hormone (in other words, enhancing insulin sensitivity). In doing so, it may help you to gain muscle and lose fat faster as insulin will now be able to deliver the desired nutrients to the muscle cell.
Chromium may also keep blood sugar levels stable, thereby preventing insulin levels from going high enough to begin promoting fat storage. Again, chromium only works if we follow a proper diet. Also, while it is not the magic bullet that it was claimed to be for building muscle back in the early 90′s I still feel that it is useful for ensuring that our insulin sensitivity is at its peak.
Sources
Again, I like Higher Power’s Chromium Picolinate due to the quality and awesome price.
Quantity: 200 mcg with the post workout meal and with breakfast on days off.
2) Performance Enhancing Supplements (For those of you who are training and dieting really seriously)
A) Creatine Monohydrate, unlike some uninformed critics claim, is one of the most researched, effective and safest supplements around, with benefits not only limited to increases in lean muscle mass, strength, and recuperation capabilities, but also an array of health enhancing benefits ranging from improved brain function to helping with various dystrophies and even Parkinson’s disease. (For more information on creatine, take a look at my Creatine Basics article on my site www.hugorivera.net
or www.bodybuilding.about.com ). I like to take 2.5-5 grams of creatine monohydrate before and after the workout stacked with 2 grams of creatine ethyl ester. If you are on a budget, stick to creatine monohydrate powder as it is cheaper.
B) Glutamine is another supplement that is heavily backed by science. Though glutamine is not an essential amino acid, studies indicate that taking it helps against muscle loss, helps in preventing overtraining for athletes that train too hard and too long, helps in increasing glycogen (stored carbohydrates) stores in the muscle and liver after the workout, and helps in boosting immunity. I could not see myself training without glutamine. (For more information on glutamine, take a look at my Glutamine Basics article on my site www.hugorivera.net or www.bodybuilding.about.com ). ). I like to take 2.5-5 grams of glutamine powder before and after the workout.
I cannot recommend these two supplements mentioned above enough as they do everything that they claim, and if you notice, some of the benefits that they provide are the same benefits provided by anabolic steroids, except that in the case of the two supplements above, the benefits are provided through non-hormonal pathways, so as a result, they do not cause the side effects that steroids do.
3) Additional Performance Enhancement Supplements (when budget is not an issue)
A) Pre-Workout Formula with Nitric Oxide Boosters: Though not a necessity to build muscle, I do like to take a pre-workout formula with Nitric Oxide Boosters and other ingredients that create a more anabolic environment during training and that allow for better performance at the gym so that I can push myself as hard as possible and recover from my workouts. The formula I have used for years now is the Super Charge from Labrada which now comes in an improved formula called Super Charge Xtreme! I like this formula because of the following reasons:
I-It Helps to Increase Lean Body Mass and Strength: The formula contains Nitrous Malate, a superior form of Arginine designed to fill your muscles with blood and sustain whole body pumps, along with Taurine, a powerful muscle cell volumizer. It also contains 2CM™ Di-Creatine Malate, an ionic bound compound of creatine and malic acid that produces stronger muscular contractions and power in addition to more cell volume and faster recovery between sets and from your workouts.
II- It Allows You To Exercise Longer and Harder with Less Fatigue: The 1.5g of Beta-Alanine per serving helps to increase carnosine production in the muscle. This helps to normalize muscle pH so that you can perform more repetitions before reaching failure; thus you can exercise longer and harder with less fatigue. The Beta Alinine also works synergistically with creatine to maximize lean body mass and reduce body fat.
III- It Aids with Concentration and Focus During the Workout: Because the formula contains Pikatropin™, a nootropic compound that increases blood flow to the brain and lessens mental fatigue, you get increased concentration and focus. Pikatropin Improves hand-eye coordination and reaction time while enhancing mental focus and clarity for allowing you to achieve maximal intensity during your workouts.
B) Natural Testosterone Booster – Humanofort
Because I am 35 years old, I do like to make sure that my testosterone levels are always at a healthy range. This hormone plays a vital role as it is needed to maintain a good mood, bone and muscle mass, proper energy production, good recuperation from physical activity, and a healthy sex drive. Some studies also correlate low testosterone levels with a lowered ability to concentrate and to remember things. In a nutshell, a healthy testosterone production is important for your health, and if you are interested in increased muscle mass and fat loss, then it becomes even more important!
With that being said, I like to take 600 mg of Humanofort on a daily basis (200mg before food on an empty stomach three times a day). I was introduced to this supplement by no other than Mr. Lee Labrada himself. Once I tried it out for a month I could not believe the difference it made!
Humanofort is a patented, pharmaceutically standardized embryo extract from Europe that has been clinically shown to boost testosterone and growth hormone levels through the roof while reducing cortisol levels! So, by killing the levels of the hormone that destroys muscle and preserves fat (cortisol) while at the same time increasing your anabolic hormones (testosterone and GH which burn fat and BUILD muscle), you set a hormonal environment that is primed for achieving massive gains in muscle size and strength while at the same time burning body fat significantly! All you have to do is have the proper training and nutrition program and watch your muscles grow and your body fat melt!
The beauty about Humanofort is that it is orally active (it works when ingested orally) and it is completely side effect free! It has been researched extensively over and over again and the only side effects experienced are increased sex-drive, improved sleep & mood, and increased fat loss!
Humanofort is also rich in various growth factors that are beneficial not only for your hormonal production but simply for your general health as well! These growth factors aid to:
• Raise testosterone
• Reduce cortisol
• Reduce oxidative stress, and thus, speed recovery
• Increase Androstenedione, DHEA-S, DHEA
• Raise adrenal hormone levels
• Decrease catabolism in cirrhosis patients
• Increase sexual drive
• Improve sleep
• Normalize insulin levels
C) Branched Chained Amino Acid Powder
Another product that I like to take since I am so lean is a BCAA formula—or branch chain amino acid. BCAAs provide key amino acids that are broken down and used by the body during intense training. Leucine in particular, works by increasing the production of a specific protein in the body that senses nutrients and regulates growth. The presence of leucine is an active trigger for growth, which is a great addition to any mass gain routine. It is especially important in my opinion for lean athletes to consume BCAAs due to the fact that when body fat levels are low, it is easier to lose muscle if one over diets just a little or overtrains. Because of that, I consume between 5-10 grams of BCAA before and then throughout my workouts for accelerated repair and for good muscle protection. Especially in my case it is important because I like to train in the morning on an empty stomach. I also take 5 grams more right after the workout as well.
Conclusion About Supplementation
The real secret to bodybuilding success is the consistency of execution of your training and nutrition program. Training and nutrition are the cornerstone of your bodybuilding program and no powder that claims to be the ultimate “magic muscle miracle gro pixie dust” will change that. If you are low on cash stick to the basic supplements I mentioned above and with hard work, determination and consistency you will achieve the bodybuilding gains you are looking for.
What’s your motivation?
My motivation is to never ever go back to what I used to look like and to continue inspiring others to become the very best that they can be through bodybuilding. Bodybuilding allows you to not only take control of the way that the body looks but also of every single other aspect of your life. If you apply the same mindset, discipline and goal setting techniques that you apply to your bodybuilding to all other aspects of your life, then I promise you that you will reach any goal you set your mind to. Just look at Governor Arnold Schwarzenegger. I think that is a great example of what I am talking about.
If you could give once piece of advice about bodybuilding/fitness what would it be?
Believe in yourself, set goals, and go after them day in and day out until you achieve them! Do not let anyone or anything stop you! I promise you that with consistency you will get to where you want to go.
You have no idea of how many people told me that I could never ever achieve a championship physique or that I did not have the genetics to do so. The same was true when I decided to become a fitness author. Many people told me it was impossible to get published and much less to be a best selling author. Obviously, after a million books sold, I guess it is safe to say that these people were dead wrong. And the same is true of those who said I did not have the genes to compete in bodybuilding. A 4th place in the NPC USAs is not too bad…LOL!
So all kidding aside, believe in yourself and above all be consistent and stick to the plan no matter what! No retreat, no surrender!
Any plans for the future?
Right now I just finished up an instructional training journal to be released by Wiley Publishing in November 2010 so look out for that. I am also working on another big book project that focuses on weight loss and that I will be self-publishing around the same time. Finally I am starting to produce more instructional videos that I plan to release for free on my website www.hugorivera.net and I will be producing more online products this year as well so stay tuned!
Of course, I plan to continue growing my website www.hugorivera.net and bodybuilding.about.com as I am passionate about helping other achieve their goals. I also continue to let people know about my e-book Body Re-Engineering, which has helped thousands of bodybuilders and I continue to expand the Body Sculpting Bible line that has helped over a million people and that can be found at bookstores all over the world and at amazon.com. I’m also contemplating doing a second expanded version of my Hardgainer’s Bodybuilding Handbook.
On a competitive standpoint after the 2007 win at the Southern States and 4th Place at the USA I had put away my posing trunks for good since I am very happy with my accomplishments on the bodybuilding stage. I have stayed in 6% body fat shape year round just because I like it, not because I am looking to compete. However, now that my significant other is asking me to step on stage at the 2011 USAs….maybe, I’LL BE BACK! Perhaps this time as a solid middle weight giving the optical illusion of weighing 200lbs when in reality I will just weigh 174.
Favourite Bodybuilder?
The one and only, the greatest, Arnold Schwarzenegger!
Other favourite bodybuilders of mine are Franco Colombo, Frank Zane, Lee Labrada, Shawn Ray, and Francis Benfatto.
Favourite Quote?
I have a few:
You Are Facing A Man That Would Rather Die Than Let You Win!
Learn from the Past, Live in the Present, and Build the Future.
Anything is Possible if You Put Your Mind to It.
Applied Knowledge is Power!
No Retreat, No Surrender!
Failure is Not an Option
I’ll be Back!
(Of course I had to throw that last one in!)
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