Always Improving the Balancing Act

I have really slacked off on blogging lately so I'll try and catch up. After the last show we did, AL State Championships, we decided it was time to shut it down for awhile. I have been contest dieting for way too long. It's funny how you get so caught up in preparing for a show. It's really an all or nothing kind of deal. You either dive head first and all in, or you're just wasting your time. Problem with that is you let everything else just sort of slide. Not good!

So we have been backing up a little bit of the "it's all about me" sport and focusing on other things, mainly our fitness business, HammerFitBody. We have built the business up to a dozen or so very competitive and driven clients and it takes alot of time to make sure all of them stay on track and reach their own goals.

We came up with this idea last year to offer online training and nutritional planning services to people who just wanted to get in shape and live a healthy lifestyle. As it has turned out most of our clients are competitors. Does that mean the general population just doesn't care enough about their health to invest $100? Some folks just don't get it! At the time there didn't seem to be many people doing this. Now I read even Branch Warren has jumped on the band wagon. There are so many boot camps out there they are running into each other and everybody it seems is a "personal trainer" these days. If you've got $600 to spend on a certification, you must be a guru. I'm not even going to get started on that subject, maybe another blog post.

The only reason I brought that up was to talk about how the focus on my contest prep has now changed to prep for other people as well as keeping my eye on the goal. There is definitely a balancing act there to be sure. I can easily sit down and work on training splits and diet tweaks for clients for hours on end only to suddenly to realize I have not eaten in 4 hours! Not a big deal for most, but to a competitive bodybuilder in an off season mass program, disastrous consequences. If I don't force feed myself every 2 or 3 hours, my metablolisn slows and I loose my appetite. The longer this process occurs the worse it gets. I mean it's alot easier not to eat all day than it is to eat every 2 hours. For those of you that don't compete try it sometimes. Eat 50 grams of protein and 75 grams of carbs every 2 hours to see what I mean. Lisa and I were talking about this subject last night, you are either in or you're out, there is no in between. If you half ass this, then you're wasting your time. Training hard and intense in the gym comes easy for me, I've been doing that for over 35 years, it's second nature. But stuffing yourself with food constantly is alot of work! And in off season, the mid section sure doesn't look the same. Now instead of getting the "you look amazing remarks", "it's wow you sure are thick, you must have really gotten stronger! Ugh!

I don't need to be stronger. I was strong when I was 30. Hell I was strong when I was 40. Now I'm 50 pushing 60 and I'm still strong, hell I may be stronger now than I was at 30! That's sick. I don't train to be strong. I train to be build my body into something it has never been before. Always trying to improve. The problem is the more you train, the bigger you get, the stronger you get, the heavier weight you lift (always got to improve), the more susceptible to injuries you become. Especially as you age your tendons and ligaments become less flexible. So it's an ever evolving chess match between me and myself. I'm always researching, listening to the pros, and the pro's advisers, especially the older ones. Not knocking the young guys, but just like the comment about everybody's a trainer now, you have to have lifetime experience to really know what works and what doesn't. You don't get this out of a book or a training coarse for an exam. You get this info from decades of trials, failures, re-thinking and experimentation.

I threw this comment up on face book yesterday just to see who would get what I was talking about. "What is worse, lifting as heavy and as intense as you can while contest dieting when your joints are dry or lifting insanely heavy during off season when you are full and at your strongest?" It's an interesting question if you stop and think about it. For those of you that have dieted down for a show know that when you start to dry out, not only does the water leave where you want it too but it leaves everywhere else as well, mainly your joints. If you have nagging injuries, creaky joints, tendinitis, etc., dry yourself out and still train intense, you will feel every ache and pain to the 10th degree, because the lubrication of the joints has been depleted. Now compare that with off season, you're bigger, fuller, full of water, stronger. The object of off season training is to improve. That normally means bringing up lagging body parts, improving, growing. To grow you must eat, rest and train as heavily as possible. I left the gym yesterday gong what the heck is going on?! I just used as much weight on every exercise I did that the machine or bar would hold! Sometimes I don't even realize I'm doing it! The stronger you get the more weight you throw on there. It's not an ego trip for me I don't have anything to prove, been there, done that. It's just instinctive. Always improving. Sorry I rambled just my crazy thought process after a mega blast of back work. My back is stronger than my mind sometimes!

So for me for the next several months it's about improvements. Improving my family, the business, my clients, my family, my life and not least of all my bodybuilding (hobby) as Lisa calls it. You notice family is in there twice.

I am seriously dialed in on one goal as it pertains to bodybuilding. The 2011 Masters
over 50 overall title. It's being held in Pittsburgh on July 22. That gives me 9 months to prepare. The last month makes it 10 months. I have already made some sizable gains in my legs which were and are my weakness. But we have a plan and I think it is a good one. I have really great people in my corner, my friends are few but awesome. My wife is the greatest supporter in the world. What else can I ask for? It's up to me. I ask my clients this all the time, it's all about how bad you want something. I want this pretty bad. Not life threatening, I will kill for bad, but I will be very smart on how I approach this and know I'm only going to get out of my prep what I put into it. I read a great comment this morning from George Farah about his clients, "you can tell the ones that did exactly what I told them to and the ones that did most of what I told them to. The ones that listened are the ones that have the hardware in their hands, the ones that didn't listen to everything I said, are blaming me for their placings."

Great comment from George. If you need a trainer, find out what they are all about. Once you select them to be your advisor, trust them to guide you and do what ever it is they tell you to do. If you don't agree with something, discuss it before you go off and listen to someone else or just do something on the fly.

If you need some help with your overall fitness or competition prep hit me up at hammerfitbodybuilding@gmail.com. Only those who can listen need apply.

Got go eat! Lata!

Peace and Stay Strong!

My Training Philosphy

I get a lot of questions on how to train. Everyone knows to go to the gym and throw around some weight until you get pumped up. But there is actually a science behind this that folks like Tom Platz, Dorian Yates and Arnold as well as many others have developed that I have been studying for the last 20 years or so and I will share some of that philosophy with you here.

First of all the term working out for me is for something other than what I do. HammerFitBody Trainees do not work out. We train. And by that I mean we walk into a gym and it's lights out time! No time for any bullshit. I am there for one reason and one reason only. This is my sanctuary. Do not cross me in there or you will regret it. I came to do a job not socialize. I am here to improve myself. To do what no other can do for me. To push myself to the point of extreme exhaustion. When I leave, there will be no doubt in my mind that I could not have done anything else to make improvements on that given day at that given time.

Rules of engagement:

1. Cover up and shut up. We're not here for a fashion show. Wear clothing that will help you stay warm. To avoid injuries you must keep the muscles trained warmed up at all times. Layering with t-shirts and sweatshirts is a good idea so you take off layers as you get warm. When you start to feel you are not warm add layers back accordingly.

We are not here to socialize. Everyone in the gym is going to want to talk to you, while you train is not a good time for this. Try to socialize with friends when you get to the gym for a couple minutes, then get to work, once work has begun, ignore outsiders, if they are not helping you do your work, they are of no importance to you at this moment. This may sound harsh, but like I said this is not the time to be making friends. You are going to have people coming up to you asking for advice, and you are going to want to help them. Find a way to do this without interrupting your training. As shortly as you can, your reply can be, "I would love to help you with that, let me get back to you as soon as I finish my training." After awhile of responses such as that one, folks will start to get it that you are very serious about what you are doing and they will reconsider interrupting you next time. Be polite but to the point.

2. Intensity of training. When we are doing our work sets of different exercises they are done to complete failure. There are several ways to accomplish this. My favorite and a principal taught by Dante is called rest pause. This has been around forever but I like his version the best. Perform an exercise with the heaviest weight possible for a prescribed rep range, we will use 8-10 as an example. After you have done the 10 reps, rack the weight or set it down, rest for 15 seconds, then restart the exercise for another 4-5 reps, repeat this process until you have reached 20 reps or until complete mechanical failure. In others words there is no way you can move the weight at all. You have completely exhausted the muscle group you are training. Another method of training to failure is by drop set. Train with a prescribed weight to failure then drop the weight by approximately 10% and train to failure again. Keep repeating this process until you have reached complete mechanical failure.
Another form of training to failure is a method taught by Hany Rambod called FST-7. This is great for bringing up lagging body parts. FST-7 (Fascia Stretching Training for 7 sets) is built around the principal of stretching fascia that surrounds the muscle tissue. As this fascia is stretched is allows for more area for the muscle tissue to expand. Think of this like filling a ballon full of water. The larger the balloon is stretched, the more water it will hold. FST-7 training is performed by picking a weight that you can complete 8-12 reps with. After each set, you should stretch the muscle you are training for 5-7 seconds and sip some water, the rest period between sets should be between 30-45 seconds. Normally you would reserve this training for near the end of your training day since it is going to be very taxing and energy expenditures will be high. For advanced training you can also do what Hany refers to as pre-loading FST-7, which is to start the bodypart with FST-7 instead of at the end. The most extreme form is called pre-load and re-load. That is doing FST-7 at the beginning and at the end. This should not be done more than once a month, since it will very much so be tearing down muscle tissue at a rapid rate.

3. Diet and hydration. I get alot of how do you look like that questions. "You must spend hours a day in the gym." Actually diet is 80% of bodybuilding. The training is something we do to shape the muscular structure but the actual definition and hard look of a bodybuilder is created through diet. There are many types of diets and one may argue that one is better than another. I would argue there is no diet plan that is good for any 2 individuals. Nutrition is very specialized and has to be developed by trial and error planning. After 3 weeks on a particular plan you can start to see changes and adjust accordingly.

Proper hydration is a must. Again a mistake lot of bodybuilders (me included) have made is not drinking enough water. We must remember the main material in muscle tissue is water. When we restrict our water intake the muscle begins to flatten or loose it roundness. Drink at least 1 gallon of water a day if you are training intensely and at least 1/2 gallon a day if you are resting. Remember to sip water all day, not wait until you get thirsty.

4. And lastly but maybe the most import rule. Develop a plan. Execute the plan to the letter. Don't deviate from the plan. Don't let others disrupt you from following the plan. If you feel the plan is not working or maybe it needs to be tweaked, first give it a chance to succeed. Most bodybuilding techniques take to time to develop success. Be patient and work your ass off, it will work if you have done your homework and know what works best for you and what it takes to accomplish your goals.

5. Rest. This is the time we grow. Training tears muscle tissue down. Resting and eating builds muscle tissue back up and enables it to grow. Rest days are just that. Get your rest and eat all your meals for maximum growth potential.

Bodybuilding training is very simple actually much like life itself. If you want to succeed, set a goal, devise a plan, stick to the plan, put all the effort you have into carrying out the plan.

Peace and Stay Strong!

10 Commandments of Lifting for Bodybuilding

1. Lift Big - To grow in the gym, you have to lift big. Lifting big means going as heavy as you can with strict, form.

2. Mix Things Up - The body resists change. It prefers regimentation. To grow muscles, you need to keep your body guessing. You don't want your muscles to adapt to any exercise or routine. So mix up your routines and exercises from time to time.

3. Stick To The Basics - Too many lifters add too many different exercises for each body part. To get the most out of training, work your routine around basic compound movements like the squat, bench press, military press, barbell rows, and the like.

4. Warm Up - Warming up isn't for pussies. It helps prevent injuries. It keeps you out of bed and in the gym.

5. Minimize Sets, Maximize Intensity - Some hardcore lifters do 40 sets for legs or 20 sets for arms and grow. For most of us, this is not good. Find out what works best for you.

6. Free Weights - While machines can be good for isolating muscles, free weights involve ancillary muscles and are therefore better for putting on maximum size.

7. Minimum Reps - For maximum muscle, keep reps in the 6-10 rep range.

8. Strict Form - What do you want, an impressive physique or to struggle lifting an impressive weight? Strict form is key.

9. Muscle Groups - Focus on working larger muscle groups before working smaller one.

10. Eat Right, Eat Often - Eat 5-6 meals per day. Discipline your body. It craves it. Use supplements like a meal replacement or protein powders only if you need to.

August 17 - 11 Days out from NPC State

Well it's been a few days since I posted anything, sorry bout that! Been super busy trying to get this tired ass ole body ready for the Alabama State Championships on the 28th. It's time to be all consuming trying to dial in for this show.

Training my ass, I mean literally, training my ass off, as my friend Mike Horn would say! I have finally got it in my thick skull that conditioning doesn't mean starving and less calories just means flat ass physique.

So I have been careful to get my carbs in everyday even though I still see a fat ass in the mirror! Hmmm, I think I am starting to sound a little mental! Well maybe I am, I got to do whatever it takes and I think I'm making good progress. Started on a really strong fat burner so maybe that will do the trick to get that last tiny bit off and be truly shredded down this time.

I'm doing as much cardio as my body tells me to. I've gotten better at listening. If I'm tired I sit down, if I feel good I hit it! Simple as that. No need to make it complicated.

To later, I will keep hammerin away and see what happens.

Peace and Stay Strong!

August 9 2010

Last night we decided I will in fact be competing in the NPC AL State Championship. It had been my goal all along but I got side tracked a bit competing in the Power Shack Classic.

I thought that was a freaking disaster but after a conversation with Mike Horn who was judging the event I realized two things.

(1) Just as I had planned the Biloxi event was a trial run and I had no illusions of actually winning my class. I went there to get up in front of judges and practice my presentation. As Mike pointed out, it was a good move since there were 2 national judges working the event, so I got some face time with judges that will be at the national show in July.

(2) My weakness is the obvious lack of density in my lower quads but more importantly my conditioning is just not anywhere near what it needs to be. I need to focus on getting all the bodyfat off not just low.

So here we go,with 3 weeks to prepare, I think I can tighten up in time to make a good showing at the State and maybe if all the stars align right finally pull off a class victory.

Been really focusing on legs and have split them into 3 days a week, Monday - quads, Wednesday - Hams and then either Friday or Saturday hitting quads again. Today was a great quad day and I made some major strides in my form while squatting. Getting lower in depth than I ever had before so I feel good about my progress. Squatted in combat boots for the first time today and they definitely help stabilise the ankles when the weight gets heavier, Got some strange looks from the civilians but who cares as long as I'm getting it done.

Until next time

Peace and Stay Strong

Incorporating cardio into your training while developing lean muscle

Cardio:

• HIIT = High Intensity Interval Training aka Hellish Insane Idiotic Torture

• Steady State = Working up to your target heart rate and maintaining it for a sustained period of time

• Fasting Steady State is the best for burning body fat
• HIIT is less time consuming

First, finding your heart rates:

Target heart rate (THR). In general terms, your THR is 60-80% of your maximum heart rate. The Karvonen Method of calculating THR is one of the most effective methods to determine target heart rate because it takes into account resting heart rate. Here's how to find your THR.


1. Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example, (76 + 80 + 78) / 3= 78.

2. Find your maximum heart rate and heart rate reserve.
Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be: 220 - 24 = 196.

Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example, HRmaxRESERVE = 196 - 78 = 118

3. Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example,

(118 * 0.6) + 78 = 149.

4. Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,

(118 * 0.8) + 78 = 172.

5. Combine the values obtained in steps 3 and 4 and divide by the number 2. For example, (149 + 172) / 2 = 161 (You can get the same result by simply multiplying HRmaxRESERVE by 0.7 and adding to it RHR).


Here's a simple HIIT scheme. Choose your weapon (spinner, treadmill, climber, outdoor jog and run) and plan on twelve minutes of output. Start an easy warm up for four minutes, stepping it up comfortably as the minutes progress. You should now be in your THR, now blast it (get into your HR Max) for thirty seconds and back off for thirty seconds, blast it for thirty and back off for thirty. Repeat this thirty-thirty interval for a total of six sets, that is, six minutes. The final two minutes are committed to a gradual decrease in intensity and cooling off.


Incorporating your cardio into your training with the proper timing is CRUCIAL. If you do too much or at the wrong time you are wasting your efforts in your training and will not realize maximum gains and over train. Overtraining will result in a flat and stringy physique.

Typical Muscle Gain Training Split incorporated with fat burner cardio training:

Quads NO CARDIO
Arm Day Fasting HIIT
Rest Day Fasting Steady State Cardio – if you are behind in the BF war, do another Steady State session later in the day
Back Day Post Training HIIT
Hams Day Post Training Steady State Cardio – mild intensity and length walking outdoors recommended
Weekends Optional Steady State

This is my recommendation for cardio while developing lean muscle. If you have BF (bodyfat)issues, then use fasting cardio every day until it is under control. However you need to discuss this with me before hand. This is extreme and dangerous if not handled properly and will burn up any lean leg muscle you have developed.


It is crucial not to over train if trying to develop great legs. Can’t emphasis this enough. Also carbs must be eaten to fill out muscle bellies and help burn body fat.

Peace and Stay Strong!

August 4 Training Log

Hams

10 min warmup on stationary bike followed by 10 minutes stretching
RP = 15 second rest pause

Sumo Stance Leg Press

4 PES (plates each side) x 15
6 PES x 15
7 PES x 15
9 PES x 12 RP + 10 RP + 10

Stiff Leg Dead Lifts

135 x 12
225 x 12
315 x 12
405 x 10 RP + 10 RP + 10

Hip Adduction Machine

200 x 15
250 x 15
295 x 12 RP + 10 RP + 8

Unilateral Leg Curls

80 EL (each leg) x 12
90 EL x 12
110 EL x 10 RP + 4 RP + 3

60 second static stretch

Low Back

3 each Giant Sets
Glute Machine 150 x 15/Reverse Hyperextensions x 15/Reverse Kickbacks x 15

My goal is a single minded one. National Champion Grand Masters 2011. The contest held in Pittsburgh on July 22. That gives me 10 1/2 months to prepare. Changes need to be made in my life. Bottom line; I've got to get serious or give up. In the pictures above you can see what I look like today on the left. On the right is the reigning 2010 Grand Masters National Champ, Randy Rettitenger. The obvious difference: LEGS!

I would like to say that I took my bodybuilding serious in 2010, but reflecting back it wasn't planned out carefully at all. To compete and win at the highest level takes careful planning and execution of the plan to perfection.

In all honesty, I really haven't had enough experience in this game to understand what it takes to develop a total package. I have had a tough life. Fair enough, but I also now realized that I have used that as a crutch. I have bad knees, yep, for sure, 10 knee operations constitutes bad knees. I have a torn rotators cuff and a rear delt tear. Yep, crashing down mountains cycling, dislocating your shoulders several times is rough. However, given all that and you still decide you want to compete in bodybuilding, you have to put that crap aside and move on. You must adapt to your circumstances not succumb to them.

Is it impossible to develop sweeping quads when the bones and tendons in your leg have been cut in half? Are you going to have the required symmetry in both legs when one has a knee cap dislocated? All good questions, and no one can answer these questions other than myself. I'm about as tough of a son of a bitch as you're going to meet. The problem may be that I have been relying too much on my intestinal fortitude and not relying enough on my cerebral capacity to reason and calculate circumstance.

I really got a wake up call this past weekend competing in the Power Shack Classic when I got an assessment of my showing from Russ Mess, my sponsor for the event. I asked what he thought and he told me nothing I didn't already know. "Your upper body competes with just about anyone up there. You need more lower quad size and a tighter lower back." But his most profound comment was, "Why are you competing, do you have a goal or do you just like to compete?" The answer is emblazoned in my brain, I shot back, "I want to be the National Grand Masters Champion." Apparently he was ready for that answer. "Then why are you competing in all these local shows when you have glaring weak points that need to be brought up?" Get into your off season prep, strategically pick one show to qualify and then get on stage in Pittsburgh.

I got to say this made me feel pretty stupid. This is a painfully obvious solution to my goal and I wasn't paying attention to the trees in the forest. Part of the problem with the ego of a bodybuilder is we like how we look in contest prep. It's very gratifying to look in the mirror and see the reflection of a 55 year old man with 20" arms and a shredded physique. Who cares about symmetry, look at my arms and my abs!

Ok, I'm not going to beat myself up over this mishap. I'm going to learn from it and I'm as we speak formulating a plan to be the champion I spout off that I want to be. One thing I realize is that to be a champion you can't just will it so, it has to be carefully and meticulously calculated and planned out to the smallest details.

Below is a small sampling of notes that I am using to design my training schemes that I will be working on for the next few months. This is basically Dante's DC Training notes. I am adapting this towards a style more adaptive for a 55 year old heavy weight. So you will see some things in my upcoming training schemes that differ slightly but all in all will be very similar to this concept.


DC Training Notes

Chest:
incline smythe press (11-15rp)
hammer strength press (11-15rp)
decline barbell press (11-15rp)

Backwidth:
front rack chins (11-20rp)
close grip pulldowns (11-15rp)
front pulldowns (11-15rp)

Backthickness: (back thickness exercises and quad exercises arent rest paused due to safety reasons of fatigue and loss of form)
deadlifts straight sets (6-9reps) + (9-12reps)
T-bar rows straight set (10-12 reps)
rack deadlifts (6-9reps) + (9-12reps)

Shoulders:
military presses (11-20rp)
hammer strength presses (11-15rp)
upright rows (11-20rp)

Quads: (quads are done again with no rest pause because of safety reasons, but after progressive warmups there is a heavy set and then what I call a "widowmaker set" for 20 reps with a still heavy, but lighter weight)

free squats (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)
hack squats (as above)
leg press (as above)

Hamstrings:
lying leg curls (15-30rp)
seated leg curls (15-30rp)
sumo press leg press (pressing with heels only- straight set of 15-25 reps)

Biceps:
preacher curls (11-20rp)
barbell drag curls (11-20rp)
dumbell curls (11-20rp)

Forearms:
pinwheel curls (straight set 10-20 reps)
hammer curls (straight set 10-20 reps)
reverse grip one arm cable curls (straight set 10-20 reps)

Triceps:
reverse grip bench presses (11-20rp)
close grip bench presses (11-20rp)
EZ bar tricep extentions (15-30rp) (elbow safety)

Calves: (all calves are done with an enhanced negative, meaning up on big toe, 5 seconds lowering down to full stretch and then a brutal 10-15 seconds in the stretched position and then back up on the big toe again. It really separates the mice and the men--this is an all straight set)
leg press toe press (10-12 reps)
hack squat toe press/sled (10-12 reps)
seated calf raises (10-12 reps)

Stretching
CHEST: Flat bench 90lb dumbbells chest high--lungs full of air-- I drop down into the deepest flye I can for the first 10 seconds or so with my lungs full of air and chest out---then staying there I arch my back slightly and try to press my sternum upward --this is absolutely excruciating--the rest of the 60 seconds I try to concentrate on dropping my elbows even farther down (I try to but I don’t think they are going any lower--LOL)---the last 15 seconds I’m pretty much shaking like a leaf, I have tears in my eyes and I think about dropping bodybuilding and becoming a tap dancer on Broadway (ok that parts not true)--My opinion is people should use dumbbells that are a little over half of what your heaviest set of 6-8 reps would be. I cant state this enough--extreme stretching royally sucks!!! Its painful. But I have seen amazing things with people -especially in the quads.

TRICEPS: Seated on a flat bench-my back up against the barbell---75lb dumbell in my hand behind my head(like in an overhead dumbell extension)--sink dumbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbell down with the back of my head I like one arm at a time in the bottom position of a dumbell triceps extension----going to the extreme stretch and then slightly pushing on the dumbell with the back of my head.

SHOULDERS: This one is tough to describe--put a barbell in the squat rack shoulder height--face away from it and reach back and grab it palms up (hands on bottom of bar)---walk yourself outward until you are on your heels and the stretch gets painful--then roll your shoulders downward and hold for 60 seconds.

BICEPS: Olympic bar in a power rack or squat rack about neck high---face away from it and reach back and put both hands over the bar gripping it----now either sink down with one leg forward/one leg back or better yet squat down and try (I say try because its absolutely excruciating) to kneel. Go down to the stretch that is almost unbearable and then hold that for 45 to 60 seconds. Your own bodyweight is the load. What I do is put the bar at a place on the squat rack in which I can kneel at a severe stretch and then try to sink my ass down to touch my feet. If its too easy I put the bar up to the next rung.


BACK: Honestly for about 3 years my training partner and I would hang a 100lb dumbell from our waist and hung on the widest chin-up bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--I think 2 minutes 27 seconds was my record--but my back width is by far my best body part--I pull on a doorknob or stationary equipment with a rounded back now and its way too hard too explain here--just try it and get your feel for it.

HAMSTRINGS: Either leg up on a high barbell holding my toe and trying to force my leg straight with my free hand for an excruciating painful 60 seconds or another exercise I could only show people and not type here.

QUADS: Facing a barbell in a power rack about hip high --grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes. then straighten your arms and lean as far back as you can---60 seconds and if this one doesn't make you hate my guts and bring tears to your eyes nothing will---do this one faithfully and tell me in 4 weeks if your quads don’t look a lot different than they used to.

CALVES: my weak body part that I couldn’t get up too par until 2 years ago when I finally thought it out and figured out how to make them grow (with only one set twice a week too) I don’t need to stretch calves after because when I do calves I explode on the positive and take 5 seconds to get back to full stretch and then 15 seconds at the very bottom "one one thousand, two one thousand, three one thousand etc" --15 seconds stretching at the bottom thinking and trying to flex my toes toward my shin--it is absolutely unbearable and you will most likely be shaking and want to give up at about 7 reps (I always go for 12reps with maximum weights)--do this on a hack squat or a leg press--my calves have finally taken off due to this. "

REP RANGE:
shoulders=12 to 20RP (15rp is again what i shoot for and is the most common)

triceps 12rp to 20 rp

back width-12rp to 20rp

back thickness-(depends on exercise--if its rack deadlifts or bent over rows Ill do 12 to 15 reps rest paused. If its deadlifts from the floor Ill do a straight set 12 to 20 heavy)

biceps-15 to 20 reps restpaused

forearms/brachilias-depends on movement

calves (described earlier on this thread)

hamstrings-15 to 20 restpaused

quads-a straight 15 to 50 reps heavy as I can possibly go (usually its 20 reps)

for shoulders, i like about 20 reps. so it would look roughly like this, first set 8-9 reps, 15 breaths, 5-6 reps, 15 breaths, 2-3 reps. set done. stretch
same for triceps.
i like about 25 reps for biceps so you do the sets the same way, but use a weight that allows a few more reps per mini set.
back width is done the same way for 15-20 reps
back thickness is not rest paused. do one set of 6-8 rest for 2 minutes and then another heavier set of 4-6
calves is a stright set of 15-20. do a rep, when you get to the bottom of the rep, just stretch the hell out of your calf for 15 seconds. do that on every rep. these hurt like hell and you wont be able to go very heavy
quads is a heavy set of 6-8 and then a set of 20 for as heavy as you can go.
ham are straight setted for 15 to 20 reps.
make sure to add either reps or weight on every exercise every time. if you get to many reps. add more weight next time.

Training Splits
Monday Quads / Lower Back
Tuesday Fasting Cardio /Chest Delts / Tris
Wednesday Hams / Back (deads and chins)
Thursday Fasting Cardio/ Abs / Calves / Bis
Friday Quads / Lower Back
Saturday Hams / Abs / Opt. Cardio
Sunday Rest / Cardio

Power Shack Classic in the books

Lisa and I are back from Biloxi, where I competed in the 1st annual Power Shack Classic. First of all let me give a big ups to the promoter of the show Mike with Power Shack! All I can say is wow. The amateurs got a small taste of what it must feel like to be treated like a pro! The fact that the event was held in an a coliseum was big enough. But the outstanding part was the hospitality that was forwarded to all the competitors. There wasn't any detail left out to make it easier for us. The expeditor's were all over us the entire time, go here, do this, get over here, stand there, you're next. Doesn't sound like much but to a carb depleted air head like me it is nice being told exactly what to do. I'm too busy thinking about how not to trip over my own two feet. (Which I almost did, more on that later)

The goody bags they handed out were full of useful supplements not some extra stuff nobody wants as is the usual. And the list of Pros that were there was very cool. I didn't pay any attention to any of them except for my man, the one and only Branch Warren. I couldn't believe how accessible he was to everyone and how friendly he was. He is kinda like my hero! The way the guy trains is intense and I try to immulate that phioloshy in my training. I told him that and I got a funny look, hmm. So I said another stupid thing just to make sure he knew I was definitely a dork. I said, "so Branch what do I have to do to get those freaky legs?" He gave me a "are you fucking kidding me kinda look" and I quickly before he could say anything, said "I'm just foolin with ya." He didn't seem amused.

Well, as far as my showing went I would have to say this was a big success. Maybe that sounds strange from someone that finished fourth in his class but I really do feel good about what went down and that's what this is really all about, how good this makes you feel about yourself. Keeping this in perspective. I really only prepped 3-4 weeks for this show, taking it on a whim because of a sponsorship offer. Which I must say was very cool having all the expenses of this event paid for by the very gracious Mr Russ Mess of Max Fit in Ft Walton Beach, FL.

I tried a different approach this time to the drying out process thanks to the help of the lil giant killa, Rusty Disher. His plan dried me out like a soda cracker. I think I missed the water depletion by maybe 6-12 hours, because I looked the best Friday night, with details and striations I never had seen before in my quads and hams. By Saturday morning some of it had watered away but I still had good separation. It sucked that I was almost last to go on stage and the water had even more time to return. But all in all, still had a good look.

The pre judging itself was disappointing. It seemed they had made their selection for top 3 before we got out there. I was first in line and didn't get moved to the center, never a good sign. And as it turned out I was right. I placed fourth. But after refection, it was a good call. The guy that won was very short with good symmetry and the second place guy had a very small waist and was also short which gives the illusion of good symmetry. The third place guy had maybe a slightly tighter waist and lower back. The lower back I think cost me third place. These local shows are frustrating because I always show up the most muscular and never win. Now I know how my friend Branch feels when he wins the most muscular awards and sometimes finishes second place overall!

That's ok, because when we get to the national stage these little guys won't be around. It takes overall density and conditioning to win there and I have the density and can achieve the conditioning. All I need to do is add some serious mass to my outer quads. I have 7 months to do that. Shouldn't be a problem. No more diets. Time to eat and grow. If I haven't added 2 inches to my legs by April I will concede and retire. I just cant see that happening. I am very focused on what I have to do.

Until then Peace and Be Strong!

July 29 2 days to PowerShack Classic Biloxi

Leaving tomorrow to head on over to Miss. to the PowerShack Classic. Should be a great show. Hidi and Flex Lewis as well as some figure pros will be there and I heard today that Branch and his wife were showing up also!

Today did a 27 mile ride in the morning and then did another one at 2:30 in the afternoon, I got really hot and now I may have bit of heat exhaustion. I have been freezing all evening after my shave.

Anyway, pretty lean and hard and dry. Just finished up the last of my 2 gals of water for the day. Dropped the sodium today after my oats this morning which had a touch of salt.Tomorrow the plan is to only sip when thirsty and 2 oz. with every other meal. Going to be chewing alot of sugar free gum!

Weight right now is 204 which is 4 lbs lighter than my last show in June. I'm thinking I will drop a few more lbs tomorrow. I would love to be on stage at 200 and full. I got my secret ingredent on hand to blow back up if I flatten out, but I dont think I will since I dried very gradually this time around.

I know my main comp. He is a shredded 165lber! But winning this is not my objective. I did this show because (a) I got sponsored to do it and (b) this is my trial run for the AL State Aug 28th, which I already know is going to have a stacked over 50 class.

We'll see, I'll let ya guys know what happens.

__________________
Hammer, aka Mike, Michael, MC
www.hammerfitbody.net

July 26 5 days to Biloxi

Well yesterday was interesting to say the least! We woke up and both felt like holy dog crap! Apparently the 2nd leg blasting session for the week destroyed the metabolism because I could not get up off the sofa all day! And here it is 6 days out from a contest, I should be up posing and doing a shit load of cardio! I did get SOME cardio in and some piss poor effort of posing but when it was time for bed I was ready to give up on this show altogether. I was getting bigger, while restricting my calories even lower this past week and increasing the cardio! This just didnt make any sense. Something was bad wrong.

Well think we figured that one out. From some odd reason I was holding a lot of water. I can't explain it but I took some OTC diuretics before bed and spent the night hopping up and down to the bathroom. Woke up this morning 6lbs lighter and much tighter than when I went to bed. Game back on!

Just got to stick to the plan and hope for the best. Normally you would be already ready to go at this point but sense I was starting late into prep for this show, the plan had me ready at day "0" or not at all. So being heavy and bloated on day 7 freaked me out a bit.

Got it a beautiful 27 mile ride this morning before day break. Rode into a full moon into the woods. Very cool except for all the cobwebs hanging from the trees! Got back home before 7 AM and hit the oats and made my way to the gym, pounding water all the way there. Hit every body part at least twice in 2 circuits that lasted for 90 minutes non stop. Then got in 20 min on the stair stepper at a good clip. Posed for 10 min. and headed home to pound some more water.

July 24 7 days out Last Leg Standing

Lisa went with me today to get in my last leg day before the Biloxi show. After a full week of balls to the walls training and over 12 hours of cardio this week I was not in a good place when we hit the door. But once the adrenaline gets going everything starts to fall in place.

We hit leg extensions, then got in a great squat session that ended w 315 x 12 slow and deep. Then hit some heavy to the bottom VSquats, BW unilateral squats, stiff leg deadlifts, unilateral leg curls, then circuits of glute machine/reverse hypers and reverse kickbacks.

Finished this torture with 20 mins of stair steps.

All that's left of the day is more water and some posing and REST!

July 23rd 8 days out Biloxi

Started off with a 27 mile cycling cardio. Then got in my oats and the "Lisa Special" morning protein shake, which is: 1 1/2 cups egg whites, 1 c raw spinach and 6 strawberries. Also had a chicken breast and a half of pot of coffee.

Hit the gym after a couple more meals and pounding down a gallon of water and posing practice.

Worked on chest (felt strong surprisingly) delts, lower back and 1 hour of cardio. The cardio nearly killed me: 20 min on level 9 stair step, 20 min on level 5 stair step and 20 min on treadmill. My energy level was def in the tank! Lisa wanted me to go do the chicken and egg white shopping but luckily for me, called me off at the last minute... Thank God, I did not want to deal with anyone in my state! Just need to go lie down....ha!

Got home and iced my knees and drank more water and posed alittle more. Everything is going as planned except for the lower back, I have been killing it and it won't move! In the morning tight, at night looks like shit! I hope that's just water!

July 22 9 days out from Biloxi

Started off with a 27 mile cycling cardio moderate pace trying to keep it slow so not to burn up too much of the very little muscle I have developed in my legs! Every ounce of muscle is precious at this point. But have to get this cardio in to chisel on down to a good level.

Hit some supersets at home for back. Not much in the way of needing size there. Back is def my strong point. Need to get the lower back tighter. Working on that. Can you say Good Morning Mr Back and would you like some hypers with your kickbacks?

Jumping back on the bike to hit another 27 miles before my lady gets home. Just as soon as can get the inhibition of aldosterone secretion to slow down a bit! 2 1/2 gals water downed so far. I'll finish the third one of when I get back. 3 gals of water and eating celery seed extract like candy, don't think there will be much sleeping going on tonight!

First real serious posing session tonight. By serious I mean my biggest critic will be watching and critiquing every move.

July 15 more training and cardio

Got a great 27 mile ride in this morning for cardio #1. It was nice and hot at 7AM and I felt like I burned some cals up. The trick to using my cycling as cardio is to go just hard enough to burn calories but not hard enough to burn up leg muscle.

Got home and fueled up on oats and egg whites and headed to PCola for some training. Hit the delts w 12 sets of laterals from various angles. Did alot of very strict pullups, cable pulls, DB rows and machine pulls. Then got in some Good mornings on the Smith Machine and reverse hypers and kickbacks for the lower back. Going to include them at the end of every workout until the show. Most people work their abs alot close to the shows. I'm doing the other side! I was born with good abs, all I have to do is diet and they pop. They're not perfect but not a weakness.

Following 30 min of HIIT on the step mill I posed in the cardio room in just my underwear and was pleased on how I looked even with the horrible lighting in there. The lower back is still an issue. But I think with 2 weeks of balls to the walls dieting and 2 cardio a day I'll shed that last little wrinkle and harden up.

Made plans today to go see my girls in Big A. Very excited I miss them so! Only bad news is the 6 hour drive drinking 2 gallons of water, will be interesting.

17 Days Out From Biloxi

I'll start a bit of a journal here to establish what I'm doing with my prep for this upcoming show.

Just a little bit first of what has transpired to get me to this point. My contest goal this year was Steel World, and then the Master's Nationals in Pittsburgh July 22nd. But due to some financial contraints which just seem to keep perpetuating itself, Pittsburgh is no longer in the plans. So we picked the Alabama State for the "biggie" to do this year. The guy that won my class there last year was phenomenal so I am sure this will be a big challenge for me.

So got Steel World behind me and that was a learning curve that I must say I didn't particularly enjoy! I was in real good condition on Thursday before the show on Saturday. Then something went wrong. One thing I have learned about bodybuilding competitions is that until you have a lot of experience determining what prep techniques work best for you in particular, it is a crap shoot at best. I took my shot and missed! I must have missed timed the carbs, water, sodium or all of the above. But I learned from it. Documented everything I did in my journal and now I have a different plan! Who knows if it will work. Getting ready to find out the hard way.

So I started my 8 week prep for the AL State and in the middle of the prep, got offered a small sponsorship to do a show in Biloxi which just so happens to hit right smack in the middle of the 8 week prep. Not good! At first I balked and said, "that's just stupid!" Then after reflecting a bit, the reality is someone just offered to pay for my expensive hobby! On second thought, yeah lets do this! So with only 4 weeks to prepare I am off to making it happen, right or wrong.

I'm at 17 days out as the title says and I'm really playing catch up. When you are on a 8 week prep and you switch to a 4 week prep you better be in condition already and I wasn't bad at 4 weeks but not hard either. Now I've been crushing the training as I always do. But that's not the hard part. The hard part is to keep training like a mad man but cut your calories in half and start doing 1-2 hours of cardio a day in addition to what you were already doing!

So that gets you caught up to where we are today. Today's menu consisted of 50 grams of carbs, 400 grams of protein, 10 grams of fat and hopefully 2 gallons of water (days not over ) 1 1/2 hour cycling this morning, 2 hours in the gym working on arms, calves, glutes and lower back. And somehow I'm going to get my tired ass on the treadmill for another hour before bedtime.

My biggest assests are my arms and back. My biggest weakness are lack of hardness in my lower back, hamstring/glute tie-ins and lack of thickness in my legs. Nothing I can do about the legs but to keep pounding them hard with squats and lunges of all kinds. But I can work on getting them more separated for the show so that's where my focus is on legs: lots of BW single leg squats. Painful shit for sure but it works.

I've also incorporated some circuits that one of my friends showed me to help with the lower back, glute, hamstring areas and that seems to working as well. Circuit consists of glute machine with lots of weight and lots of reps, then reverse hyper extensions twisting at the top, then reverse kickbacks done on the roman chair. This will fry your lower back real quick. And if you want a hard ass, try this out!

Had some setbacks lately that just make me even more stubborn and willful which is a good thing when you are prepping for a show because your mind is all over the place when your carb depleting so any mental toughness you can muster, the better off you will be. Nothing earth shattering but envolved people that I depended on that for some odd reasons beyond my control just vanished or played stupid games that I have no patience for. Whatever, it's all good. I always said, only worry about the things that you can directly control. Fuck everything else. That's their problem.

Today weighed in at 204, one pound heavier than yesterday which I think is a good thing considering I had a great quad session yesterday. Maybe I picked up a half a pound of muscle? One can only hope! Until next time....Stay Strong!

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BodyBuilding/Strength Training Glossary

Abduction - Movement of a limb away from middle of body, such as bringing arm to shoulder height from hanging-down position. (Refer to Hip Abduction Machine for Hamstrings.)

Abs - Abbreviation for abdominal muscles.

Adduction - Movement of a limb toward middle of body, such as bringing arm to side from extended position at shoulder. (Refer to Hip Abduction Machine for Hamstrings.)

Amino acids - A group of compounds that serve as the building blocks from which protein and muscle are made.

Anaerobic Exercise - Exercise of much higher intensity than aerobic work, which uses up oxygen more quickly than the body can replenish it in the working muscles. Anaerobic exercise eventually builds up a significant oxygen debt that forces an athlete to terminate the exercise session rather quickly. Anaerobic exercise (the kind of exercise to which bodybuilding training belongs) burns up glycogen (muscle sugar) to supply its energy needs. Fast sprinting is a typical anaerobic form of exercise.

Antioxidant - Small compounds that minimize tissue oxidation and help con-trol free radicals and their negative effects.

Arm Blaster - Aluminum or fiberglass strip about 5" x 24", supported at waist height by a strap around neck. Keeps elbows from moving while curling barbell or dumbbells or doing triceps pushdowns.

Atrophy - Withering away - decrease in size and functional ability of tissue or organs.

Back-Cycling - Cutting back on either number of sets, repetitions or amount of weight used during an exercise session.

Bar - The steel shaft that forms the basic part of a barbell or dumbbell. These bars are normally about one inch thick, and they are often encased in a revolving metal sleeve.

Barbell - Weight used for exercise, consisting of a rigid handle 5-7' long, with detachable metal discs at each end.

Balance - A term referring to an even relationship of body proportions in a man's physique. Perfectly balanced phys-ical proportions are a much-sought-after trait among competitive bodybuilders.

Basic Exercise - A bodybuilding exercise which stresses the largest muscle groups of your body (e.g., the thighs, back, and/or chest), often in combination with smaller muscles. You will be able to use very heavy weights in basic exer-cises in order to build great muscle mass and physical power. Typical basic movements include squats, bench presses, and deadlifts. (You should also see the listing for Isolation Exercise.)

Benches - A wide variety of exercise benches is available for use in doing barbell and dumbbell exercise either lying or seated on a bench. The most common type of bench, a flat exercise bench, can be used for chest, shoulder, and arm movements. Incline and decline benches (which are angled at about 30-45 degrees) also allow movements for the chest, shoulders, and arms.

Biomechanics - Science concerned with the internal and external forces acting on a human body and the effects produced by these forces.

Body composition - The percentage of your body weight composed of fat compared to fat-free mass.

Bodybuilding - A type of weight training applied in con-junction with sound nutritional practices to alter the shape or form of one's body. In the context of this book, bodybuilding is a competitive sport nationally and inter-nationally in both amateur and professional categories for men, women, and mixed pairs. However, a majority of individuals use bodybuilding methods merely to lose excess body fat or build up a too thin part of the body.

Buffed - As in a "finely buffed finish" - good muscle size and definition, looking good.

Bulking Up - Gaining body weight by adding muscle, body fat or both.

Burn - A beneficial burning sensation in a muscle that you are training. This burn is caused by a rapid buildup of fatigue toxins in the muscle and is a good indication that you are optimally working a muscle group.

Calories - The unit for measuring the energy value of foods.

Carbohydrates - Organic compounds containing carbon, hydrogen, and oxy-gen. They're a very effective fuel source for the body. The different types of carbohydrates include starches, sugars, and fibers. ('carbohydrates con-tain four calories per gram. Glucose-blood sugar-is a carbohydrate used by every cell in the body as fuel.

Cardiorespiratory Fitness - Physical fitness of the heart, circulatory system and lungs that is indicative of good aerobic fitness.

Cardiovascular Training - Physical conditioning that strengthens heart and blood vessels.

Cheating - A method of pushing a muscle to keep working far past the point at which it would normally fail to continue contracting due to excessive fatigue buildup. In cheating you will use a self-administered body swing, jerk, or otherwise poor exercise form once you have reached the failure point to take some of the pressure off the muscles and allow them to continue a set for two or three repetitions past failure.

Chinning Bar - A bar attached high on the wall or gym ceiling, on which you can do chins, hanging leg raises, and other movements for your upper body.

Cholesterol - A type of fat that, although most widely known as a "bad fat" implicated in promoting heart disease and stroke, is a vital component in the production of many hormones in the body. There are different types of cholesterol: namely, MDL and LDL (MDL being the "good" form and LDL being the "bad" form).

Circuit Training - Going quickly from one exercise apparatus to another and doing a prescribed number of exercises on each apparatus, to keep pulse rate high and promote overall fitness,

Clean - The movement of raising a barbell or two dumb-bells from the floor to your shoulders in one smooth motion to prepare for an overhead lift. To properly exe-cute a clean movement, you must use the coordinated strength of your legs, back, shoulders, and arms.

Clean diet - This refers to eating nutrient-rich, low-fat meals.

Clean and Jerk - Olympic lift where weight is raised from floor to overhead in 2 movements (see also SNATCH).

Clean and Snatch - One of 2 Olympic lifts where weight is raised from floor to overhead at arms' length in one motion.

Concentric - The lifting phase of an exercise, when the muscle shortens or contracts. For example, When you lift the weight in a bench press, pressing it from your chest to the lock-out position, that's the concentric, or "positive," phase of the exercise.

Curl-Bar - Cambered bar designed for more comfortable grip and less forearm strain.

Cut Up (or Cut) - A term used to denote a bodybuilder who has an extremely high degree of muscular definition due to a low degree of body fat.

Dead Lift - One of three powerlifting events (other two are squat and bench press). Weight is lifted off floor to approximately waist height. Lifter must stand erect, shoulders back.

Deficiency - A sub optimal level of one or more nutrients that are essential for good health, most often seen with vitamins. A deficiency can be caused by poor nutrition. increased bodily demands (especially from intense train-ing), or both.

Definition - The absence of fat over clearly delineated muscular movement. Definition is often referred to as "muscularity," and a highly defined bodybuilder has so little body fat that very fine grooves of muscularity called "striations" will be clearly visible over each major muscle group.

Delts - Abbreviation for deltoids, the large triangular muscles of the shoulder that raise the arm away from the body and perform other functions.

Density - Muscle hardness, which is also related to muscular definition. A bodybuilder can be well-defined and still have excess fat within each major muscle complex. But when he has muscle density, even this intramuscular fat has been eliminated.

Diet - Food and drink regularly consumed by a person, often according to specific guidelines to improve physical condition.

Dipping Bars - Parallel bars set high enough above the floor to allow you to do dips between them, leg raises for your abdominals, and a variety of other exercises. Some gyms have dipping bars which are angled inward at one end; these can be used when changing your grip width on dips.

Dip Belt - Large heavy belt worn around hips with chain at each end that can be attached to a barbell plate or dumbbell for additional resistance during certain exercises like dips.

Diuretics - Sometimes called "water pills," these are drugs and herbal preparations that remove excess water from a bodybuilder's system just prior to a show, thereby reveal-ing greater muscular detail. Harsh chemical diuretics can be quite harmful to your health, particularly if they are used on a chronic basis. Two of the side effects of excessive chemical diuretic use are muscle cramps and heart arrhythmias (irregular heart beats).

Double (Split Training) Routine - Working out twice a day to allow for shorter, more intense workouts.
Drying Out - Encouraging loss of body fluids by limiting liquid intake, eliminating salt, sweating heavily and/or using diuretics.

Dumbbell - Weight used for exercising consisting of rigid handle about 14" long with sometimes detachable metal discs at each end.

Easy Set - Exercise not close to maximum effort, as in a warm-up.

Eccentric - The lowering phase of an exercise, when the muscle lengthens. For example, lowering the weight to your chest during the bench press is the eccentric, or "negative," portion of the exercise.

Energy - The capacity to do work. Energy harnessed is power.

Endurance - Ability of a muscle to produce force continually over a period of time.

Essential fatty acids (EFAs) - Fats our bodies can't make, so we must obtain them through our diets. These fats (which include linoleic and linolenic acid) are very important to hormone production, as well as cellular synthesis and integrity. Good sources of these fats arc flaxseed oil and safflower oil

Estrogen - Female sex hormone.

Exercise - Each individual movement (e.g., a seated pulley row, barbell curl, or seated calf raise) that you perform in your bodybuilding workouts.

Extension - Body part (i.e. hand, neck, trunk, etc.) going from a bent to a straight position, as in leg extension.

Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Fascia - Fibrous connective tissue that covers, supports and separates muscles and muscle groups. It also unites skin with underlying tissue.

Fast-Twitch - Refers to muscle cells that fire quickly and are utilized in anaerobic activities like sprinting and powerlifting.

Fat - One of the macronutrients. Fat contains nine calories per gram; it has the most calories of MI the macronutrients. There are two types of fat-saturated "bad" fat and unsaturated "good" fat.

Fat free mass (FFM) - The part of the body not containing fat, including: bone, muscle, skin, organs, water, hair, Hood, and lymph.

Flex - Bend or decrease angle of a joint; contract a muscle.

Flexibility - A suppleness of joints, muscle masses, and connective tissues which lets you move your limbs over an exaggerated range of motion, a valuable quality in body-building training, since it promotes optimum physical development.

Flexion - Bending in contrast to extending, as in leg flexions.

Flush - Cleanse a muscle by increasing the blood supply to it, removing toxins left in muscle by exertion,

Forced Reps - Forced reps are a frequently used method of extending a set past the point of failure to induce greater gains in muscle mass and quality. With forced reps, a training partner pulls upward on the bar just enough for you to grind out two or three reps past the failure threshold.

Form - This is simply another word to indicate the biomechanics used during the performance of any bodybuilding or weight-training movement. Perfect form involves moving only the muscles specified in an exercise description.

Free Weights - Barbells, dumbbells, and related equipment.

Fructose - The main type of sugar found in fruit. It's sweeter than sucrose (table sugar).

Giant Sets - Series of more than 2 exercises done with little or no rest between movements and a rest interval of 3-4 minutes between giant sets. You can perform giant sets for either two antagonistic muscle groups or a single body part.

Glucose - The simplest sugar molecule. It's also the main sugar found in blood and is used as a basic fuel for the body.

Gluteals - Abbreviation for gluteus maximus, medius and minimus; the buttocks muscles.

Glycogen - The principal stored form of carbohydrate energy (glucose), which is reserved in muscles. When your muscles are full of glycogen, they look and feel full.

Gorging - This refers to eating large amounts of food at one meal, then waiting for many hours, maybe a full day, before eating again. This is also known as bingeing.

Grazing - This term refers to frequent feedings-eating small amounts of food often.

HDL - This stands for "high-density lipoprotein." It's one of the subcategories of cholesterol--typically thought of as the "good" cholesterol. You may be able to raise your HDL cholesterol levels by ingesting quality unsaturated fats like flaxseed oil.

Hypertrophy - The scientific term denoting an increase in muscle mass and an improvement in relative muscular strength. Hypertrophy is induced by placing an "overload" on the working muscles with various training techniques during a bodybuilding workout.

IFBB - International Federation of Bodybuilders, founded in 1946 - group that over-sees worldwide men's and women's amateur and professional bodybuilding.

Intensity - The relative degree of effort that you put into each set of every exercise in a bodybuilding workout. The more intensity you place on a working muscle, the more quickly it will increase in hypertrophy. The most basic methods of increasing intensity are to use heavier weights in good form in each exercise, do more reps with a set weight, or perform a consistent number of sets and reps with a particular weight in a movement, but progressively reducing the length of rest intervals between sets.

Isokinetic Exercise - Isotonic exercise in which there is ACCOMMODATING RESISTANCE. Also refers to constant speed. Nautilus and Cybex are two types of isokinetic machines, where machine varies amount of resistance being lifted to match force curve developed by the muscle.

Isometric Exercise - Muscular contraction where muscle maintains a constant length and joints do not move. These exercises are usually performed against a wall or other immovable object.

Isolation Exercise - In contrast to a basic exercise, an isolation movement stresses a single
muscle group (or sometimes just part of a single muscle) in relative isolation from the remainder of the body. Isolation exercises are good for shaping and defining various muscle groups. For your thighs, squats would be a typical basic movement, while leg extensions would be the equivalent isolation exercise.

Isotonic Exercise - Muscular action in which there is a change in length of muscle and weight) keeping tension constant. Lifting free weights is a classic isotonic exercise.

Judging Rounds - In the universally accepted and applied IFBB system of judging, bodybuilders are evaluated in three distinctly different rounds of judging, plus a final pose down round for only the top five competitors after the first three rounds have been adjudicated. In Round One, the competitors are viewed in groups and individually in seven well-defined compulsory poses; in Round Two, they are viewed semi-relaxed from the front, both sides, and back; and in Round Three, they perform their own uniquely personal free-posing routines to their own choice of music. Overall, this use of three rounds of judging and a pose down round results in a very fair choice of the final winners of a bodybuilding champion-ship.

Kinesiology - Study of muscles and their movements.

Knee Wraps - Elastic strips about 3½" wide used to wrap knees for better support when performing squats, dead lifts, etc.

Lats - Abbreviation for latissimus dorsi, the large muscles of the back that move the arms downward, backward and in internal rotation.

Law Of Nature - Use it or lose it.

LDL - This stands for "low-density lipoprotein" and is a subcategory of cholesterol, typically thought of as the "bad" cholesterol. Levels of LDL cholesterol can be elevated by ingestion of saturated fats and a lack of exercise.

Lean Body Mass - Everything in the body except fat, including bone, organs, skin, nails and all body tissue including muscle. Approximately 50-60% of lean body mass is water.

Lift Off - Assistance in getting weight to proper starting position.

Ligament - Strong, fibrous band of connecting tissue connecting 2 or more bones or cartilages or supporting a muscle, fascia or organ.

Linoleic acid - An essential fatty acid and, more specifically, an omega-6 polyunsaturated fatty acid. Good sources of this fatty acid are safflower oil and soybean oil.

Linolenic acid - An essential fatty acid and, more precise an omega-3 poly-unsaturated fatty acid. It is found in high concentrations in flaxseed oil.

Lock Out - Partial repetition of an exercise by pushing the weight through only last few inches of movement.

Lower Abs - Abbreviation for abdominal muscles below the navel.

Mass - The relative size of each muscle group, or of the entire physique. Meal - Food that's eaten at one time. Each meal should contain a portion (which is the size of the palm of your hand or your clenched fist) of protein and a portion of carbohydrates.

Metabolic rate - The rate you convert energy stores into working energy in your body. In other words, it's how fast your "whole system" runs. The metabolic rate is controlled by a number of factors, including: muscle mass (the greater your muscle mass, the greater your metabolic rate), calorie intake, and exercise.

Metabolism - The use of nutrients by the body. It's the process by which sub-stances come into the body and the rate at which they are used.

Midsection - Muscles of abdominal area, including upper and lower abdominals, obliques and rectus abdominis muscles.

Military press - Pressing a barbell from upper chest upward in standing or sitting position.

Minerals - Naturally occurring, inorganic substances that are essential for human life, which play a role in many vital metabolic processes.

Muscle - Tissue consisting of fibers organized into bands or bundles that contract to cause bodily movement. Muscle fibers run in the same direction as the action they perform.

Muscle Head - Slang for someone whose life is dominated by training.

Muscle Spasm - Sudden, involuntary contraction of muscle or muscle group.

Muscle Tone - Condition in which a muscle is in a Constant yet slight state of contraction and appears firm.

Muscularity - An alternative term for "definition" or "cuts."

Negative Reps - One or two partners help you lift a weight up to 50% heavier than you would normally lift to finish point of movement. Then you slowly lower weight on your own.

NPC - The National Physique Committee, Inc., which administers men's and women's amateur bodybuilding competitions in the United States. The NPC National Champions in each weight division are annually sent abroad to compete in the IFBB World Championships.

Nutrients - Components of food that help nourish the body: that is, they provide energy or serve as "building materials." These nutrients include carbohydrates, fats, proteins, vitamins, minerals, water, etc.

Nutrition - The applied science of eating to foster greater health, fitness, and muscular gains. Through correct application of nutritional practices, you can selectively add muscle mass to your physique, or totally strip away all body fat, revealing the hard-earned muscles lying beneath your skin,

Non-Locks - Performing an exercise without going through complete range of motion. For example, doing squat without coming to full lockout position of knees or pressing a barbell without locking out elbows.

Obliques - Abbreviation for external obliques, the muscles to either side of abdominals that rotate and flex the trunk.

Olympian - A term reserved for use when referring only to a bodybuilder who has competed in the Mr. Olympia or Ms. Olympia competitions.

Olympic Barbell - A special type of barbell used in weightufting and powerlifting competitions, but also used by bodybuilders in heavy basic exercises such as squats, bench presses, barbell bent rows, standing barbell curls, standing barbell presses, and deadlifts. An Olympic barbell sans collars weighs 45 pounds, and each collar weighs five pounds.

Olympic Lifting - The type of weightlifting competition contested at the Olympic Games every four years, as well as at national and international competitions each year. Two lifts (the snatch and the clean and jerk) are contested in a wide variety of weight classes.

Onion Skin - Slang denoting skin with very low percentage of subcutaneous fat which helps accentuate muscularity.

Optimal nutrition - The best possible nutrition; distinct from merely adequate nutrition, which is characterized by no overt deficiency. This term describes people free from marginal deficiencies, imbalances, and toxicities, and who are not at risk for such.

Overload Principle - Applying a greater load than normal to a muscle to increase its capability
Partial Reps - Performing an exercise without going through a complete range of motion either at the beginning or end of a rep.

Peak Contraction - Exercising a muscle until it cramps by using shortened movements. Pecs - Abbreviation for pectoral muscles of the chest.

Plates - The flat discs placed on the ends of barbell and dumbbell bars to increase the weight of the apparati.

Plyometric Exercise - Where muscles are loaded suddenly and stretched, then quickly contracted to produce a movement, Athletes who must jump do these, i.e. jumping off bench to ground, quickly rebounding to another bench.

Portion - The amount of carbohydrates or protein one should eat with each meal. A portion is the size of the palm of your hand or your clenched fist.

Pose - Each individual stance that a bodybuilder does onstage in order to highlight his muscular development.

Pose Down - Bodybuilders performing their poses at the same time in a competition, trying to out pose one another.

Poundage - The amount of weight that you use in an exercise, whether that weight is on a barbell, dumbbell, or exercise machine.

Power - Strength + Speed.

Power Lifts - Three movements used in powerlifting competition: the squat, bench press and dead lift.

Power Lifting - A second form of competitive weightlifting (not contested in the Olympics, however) featuring three lifts: the squat, bench press, and deadlift. Power lifting is contested both nationally and internationally in a wide variety of weight classes for both men and women

Power Mindset - The state of being where you feel self-reliant, confident, and strong.

Power Training - System of weight training using low repetitions, heavy weights.

Progression - The act of gradually adding to the amount of resistance that you use in each exercise. Without consistent progression in your workouts, you won't overload your muscles sufficiently to promote optimum increases in hypertrophy.

Progressive Resistance - Method of training where weight is increased as muscles gain strength and endurance, the backbone of all weight training.

Proteins - Proteins are the building blocks of muscle, enzymes, and sonic hormones. They are made up of amino acids and are essential for growth and repair in the body. A gram of protein contains four calories. Those from animal sources contain the essential amino acids. Those from vegetable sources contain some but not all of the essential amino acids. Proteins are broken up by the body to produce amino acids.

Pump - The tight, blood-congested feeling in a muscle after it has been intensely trained. Muscle pump is caused by a rapid influx of blood into the muscles to remove fatigue toxins and replace supplies of fuel and oxygen. A good muscle pump indicates that you have optimally worked a muscle group.

Pumped - Slang meaning the muscles have been made large by increasing blood supply to them through exercise.

Quads - Abbreviation for quadriceps femoris muscles, muscles on top of legs, which consist of 4 parts (heads).

Quality Training - Training just before bodybuilding competition where intervals between sets are drastically reduced to enhance muscle mass and density, and low-calorie diet is followed to reduce body fat.

Repetition (rep) - The number of times you lift and lower a weight in one set of an exercise. For example, if you lift and lower a weight 10 times before set-ting the weight down, you have completed 10 "reps" in one set.

Rep Out - Repeat the same exercise over and over until you are unable to do any more.

Reps - Abbreviation for REPETITIONS.

Resistance exercise - Working out with weights or using your body to resist some other force. This includes a wide spectrum of motion, from push-ups to dumbbell curls.

Rest Interval - Pause between sets of an exercise, which allows muscles to recover partially before beginning next set.

Rest Pause Training - Training method where you press out one difficult repetition, then replace bar in stands, then after a 10-20 second rest, do another rep, etc.

Rest period - The amount of time you allow between sets and exercises

Ripped - Slang meaning extreme muscularity.

Roid - Slang for ANABOLIC STEROID.

Routine - Also called a training schedule or program, a routine is the total list of exercises, sets, and reps (and sometimes weights) used in one training session.

Saturated fats - These are 4bad" fats. They are called saturated because they contain no open spots on their carbon skeletons. These bad fats have been shown to raise cholesterol levels in the body. Sources of these fats include animal foods and hydrogenated vegetable oils, such as margarine.

Set - Group of reps (lifting and lowering a weight) of an exercise after which you take a brief rest period. For example, if you complete 10 reps, set the weight down, complete eight more reps, set the weight down again, and repeat for six more reps, you have completed three sets of the exercise.

Spotters - Training partners who stand by to act as safety helpers when you perform such heavy exercises as squats and bench presses. If you get stuck under the weight or begin to lose control of it, spotters can rescue you and prevent needless injuries.

Slow-Twitch - Muscle cells that contract slowly, are resistant to fatigue and are utilized in endurance activities such as long-distance running, cycling or swimming.

Snatch - Olympic lift where weight is lifted from floor to overhead, (with arms extended) in one continuous movement (see also CLEAN AND JERK).

Spot - Assist if called upon by someone performing an exercise.

Spotter - Person who watches a partner closely to see if any help is needed during a specific exercise.

Straight Sets - Groups of repetitions (SETS) interrupted by only brief pauses (30-90 seconds).

Strength - The ability of a muscle to produce maximum amount of force.

Strength Training - Using resistance weight training to build maximum muscle force.

Stretching - A type of exercise program in which you assume exaggerated postures that stretch muscles, joints, and connective tissues, hold these positions for several seconds, relax and then repeat the postures. Regular stretching exercise promotes body flexibility.

Striations - Grooves or ridge marks seen under the skin, the ultimate degree of muscle definition.

Super Set - Alternating back and forth between two exercises until the prescribed number of sets is complete.

Supplement - This is a term used to describe a preparation such as a tablet, pill, or powder that contains nutrients.

Symmetry - The shape or general outline of a person's body, as when seen in silhouette. If you have good symmetry, you will have relatively wide shoulders, flaring lats, a small waist-hip structure, and generally small joints.

Tendon - A band or cord of strong, fibrous tissue that connects muscles to bone.

Testosterone - The male hormone primarily responsible for the maintenance of muscle mass and strength induced by heavy training. Testosterone is secondarily responsible for developing such secondary male sex characteristics as a deep voice, body hair, and male pattern baldness.

Thick Skin - Smooth skin caused by too much fatty tissue between the layers of muscle and beneath skin.

Training Straps - Cotton or leather straps wrapped around wrists, then under and over a bar held by clenched hands to aid in certain lifts (rowing, chin-ups, shrugs, dead lifts, cleans, etc.) where you might lose your grip before working muscle to desired capacity-

Training to Failure - Continuing a set until it is impossible to compete another rep without assistance.

Traps - Abbreviation for trapezius muscles, the largest muscles of the back and neck that draw head backward and rotate scapula.

Tri Sets - Alternating back and forth between 3 exercises until prescribed number of sets is completed.

Unsaturated fat - These are 'good' fats. They are called unsaturated because they have one or more open spots on their carbon skeletons. This category of fats includes the essential fatty acids linoleic and linolenic. The main sources of these fats are from plant foods, such as safflower, sunflower, arid flaxseed oils.

Upper Abs - Abbreviation for abdominal muscles above navel.

Variable Resistance - Strength training equipment where the machine varies amount of weight being lifted to match strength curve for a particular exercise-usually with a cam, lever arm or hydraulic cylinder. Also referred to as "ACCOMMODATING RESISTANCE."

Vascularity - Increase in size and number of observable veins.

Vitamins - Organic compounds that are vital to Tile, indispensable to bodily function, and needed in minute amounts. They are calorie-free essential nutrients. Many of them function as coenzymes. supporting a multitude of biological functions.

Warm-up - The 10-15-minute session of light calisthenics, aerobic exercise, and stretching taken prior to handling heavy bodybuilding training movements. A good warm-up helps to prevent injuries and actually allows you to get more out of your training than if you went into a workout totally cold.

Weight Class - In order for bodybuilders to compete against men of similar size, the IFBB has instituted weight classes for all amateur competition. The normal men's weight classes are 70 kilograms (kg), 154 pounds (lbs); 80 kg, 176 lbs; 90 kg, 198 lbs; and over 90 kg. In a minority of competitions, particularly in the Far East, one additional class 65 kg, or 143 lbs is also contested.

Weight Training Belt - Thick leather belt used to support lower back. Used while doing squats, military presses, dead lifts, bent rowing, etc

Bringing Up Weak areas of Back

Being a few weeks out from my next contest has made me re-think some of my training towards to my weak points. They are many but the three major ones are: overall leg density, lower back conditioning, and glute/hamstring tie in. Today I'm focusing on the lower back and how to harden up that area.

My upper and middle back are my strengths so I don't need to focus much attention there, just keep hitting that area with the same intensity. But this train of thought has brought me to realize that I have not been separating the back into different areas of training; the weaknesses as though they are priorities. So I'm going to break the back down and re-focus on the weaker points and de-prioritize the strengths.

The back is made up of four different areas: the upper lats, the lower lats, middle back and lower back. The upper lats include the teres major muscle which gives you the v taper. It's best hit with movements such as wide grip pull ups (my favorite) and wide grip pull downs. Wide gripping rowing exercises also hit this area to some degree.

The lower lats provide the appearance of back width all the way down to where the lats meet the waist. Exercises that focus on this area are reverse and neutral grip work that are performed with shoulder width grip, such as pull downs and pull ups, as well as rows done with barbells, dumbbells, T-bars, cables and machines. The straight arm pull down and pullover also hit the lower lats.

The middle back includes the middle and lower traps and rhomboids. The best exercises that target this area are seated rows with a wide grip in which you pull to the chest, not your mid-section. Also you can use dumbbells by taking an overhand grip and bringing the weight far out to your sides (not tight to your sides). Regular rowing exercises in which you bring the bar to your midsection (as opposed to your chest) also hit this area to a high degree, but for more thickness in the middle, make sure you incorporate a wide grip, bringing the bar high on the torso. The very best exercise for this area and for overall back thickness is the barbell deadlift done with strict form.

The lower section is the erector spinae muscles or lower back. Exercises that tend to work best for this area are stiff legged dead lifts, good mornings and back extensions. These moves work best for this area if you allow a slight rounding of the back, unheard of in most other exercises for good reason so you need to lower the weights a bit. This area is my weakness and I will focus much of my attention to. I am going to do some of these exercises twice a week to firm up the lower back.

A good approach to specific area back training is to rate your back into these 4 areas from 1-4, 1 being the weakest and 4 being the strongest. Then arrange the exercises where you are doing the weakest parts first in your back training and the strongest last. Or you can have two back training days where you train the weak parts earlier in the week and the strongest at the end of the week.

How To Increase Your Strength And Get A Leaner Body by Adam Yezer

How To Increase Your Strength And Get A Leaner Body

By Adam Yezer

Most of us started lifting weights to gain muscle, get stronger, and to be better at a particular sport. Just about everyone would like to be leaner, while increasing strength and performance. But how do we do it?

This can be a dilemma with powerlifters, especially in the heavier weight categories. Many know if they were leaner could eventually be stronger pound for pound, but what happens is they go on a diet and it is usually too strict and lose too much strength and then just say "oh well, I just need to eat". There are few freaks who are always lean and still strong despite what they eat, be safe in knowing that I am not one of the lucky ones.



So how is it done to get leaner and maintain strength? Rotating carbohydrate intake by having a high carbohydrate day for example on heavy lifting days. For example; training deadlifts, squats or legs, and especially max effort for squats/deads, upper back and bench. If you're a bench specialist, your high carbohydrate days should be focused on your bench days.

Your low carb day would be the day where you do cardio and medium carbohydrate day could be speed training. Still to get lean do not skip cardio it is essential for some fat burning and keeping your heart in good condition. It is still essential for proper nutrition to be in a calorie deficit with essential protein and calorie intake but not an excessive decrease so you can slowly burn fat and try to maintain muscle. By doing it slowly you can also maintain a majority of your strength and the key is slowly, take your time. Rome was not built in a day and neither was strength and muscle.



This carb rotation allows you to have extremely high energy and on heavy training days, then the next day back to lower carbohydrate intake, allowing you to lower body fat levels slowly on low, medium carb days where protein and fat are increased. The higher levels of essential fatty acids on low/med days , allowing you to not be to hungry, while the high volume of quality protein will protect against muscle breakdown.

This process again allows you to get leaner, maintain strength, keep you from doing the same diet day after day and hopefully keep things fresh.

There are always adjustments that need to be made there are no cookie cutters every one is different and needs invidual plans but this basic idea can help you maintain strength and get leaner if your goal is to be a competitive lifter or not.



Here is a sample diet plan.

High carb day
Meal 1
2 cups oats(cooked) (on weekend buckwheat pancakes if want something different)
1 whole egg large egg
5 egg whites(large eggs)
1 cup strawberries

Meal 2
Whey protein 1 scoop, 1% milk 4-6 oz plus 1 banana

Meal 3
6 oz chicken breast skinless
1 cup dry pre cooked whole wheat pasta
1 cup frozen broccoli

Meal 4
8 oz Salmon
6 oz baked potato
1 cup Cauliflower

Meal 5
1 cup cottage cheese 1% fat or casein protein powder 1 scoop

If still hungry 1 scoop whey protein powder about 100 cals, 24 grams protein, 3 grams carbs, 1.5 grams fat and if need nore carbs have an apple(small) about 60 cals, 15 grams carbs

Med carb day
Meal 1
1 ½ cups oats cooked(other cereal shredded wheat is ok)
1 whole egg(large)
Med carb day continued meal 1
7 egg whites(large)
½ grapefruit or 1/2 cup blueberries

Meal 2
Whey protein Powder 1 scoop, 1 apple

Meal 3
5 oz tuna solid white(water drained about 1 can)
1 tablespoons low fat mayo
1 cup corn canned is ok or 1 med corn ear

Meal 4
8 oz Flank steak broiled
1 small to med sweet potato
Asparagus 4 spears

Meal 5
½ cup 1% cottage cheese or casein protein powder 1 scoop
If still hungry either whey protein powder or eggs and egg whites again or piece of meat or chicken will not include in calories


Low carb day
Meal 1
6 egg whites (large)
2 whole eggs,
1 cup oats,

Meal 2
1 scoop whey protein
1/2 cup mixed nuts

Meal 3
7 oz ground beef 95% lean 266 cals 42 grams protein 10 grams fat
2 cups broccoli 60 calories 4 grams protein 8 grams carbs
1 tablespoon all natural peanut butter

Meal 4
8oz salmon
1 cup mixed veggies

Meal 5
1 cup 1% cottage or casein protein powder of choice or 5-egg whites and 1 egg
plus 1/2 cup mixed nuts with either choice.


An extra meal may be added if losing to much strength.
If things are going well leave alone however if getting leaner and losing strength repeat one of meals on same day for example, on low carb day ad an extra protein shake or eggs and egg whites.
On med carb day repeat on of prior meals and same on high carb day.

For training you have to see how it goes but it is recommended to train max effort squat/deadlift on high carb days max bench med carb days and speed lower body.
If you specialize in bench then all bench training would be on high carbs assistance and other bodyparts med carb day, use low carb days for cardio and any sled or other accessory exercises for condititioning.