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