Online Muscle

Brad Borland, M.A., CSCS

2009-01-29T17:19:00.003-06:00

Contributing writer for:

Physique Magazine
Physique is the leading monthly magazine on fitness and bodybuilding based in the Middle East and published by Euro One, Dubai, United Arab Emirates. It delivers a vibrant mix of information on training, nutrition, supplementation and many other topics that are current in the bodybuilding and fitness world.

Bodybuilding.com
Bodybuilding.com is a large sports nutrition company based in Boise, Idaho. Our goal from the beginning was to make this web site the best source for bodybuilding information and interactivity on the Net while at the same time providing the largest bodybuilding cyberstore for quick and easy shopping! The site opened to the public on April 13th, 1999 after six months of development. We have grown to over 18,000 pages and have been recently ranked the number one most visited bodybuilding site in the world!

Bodybuilding.com boasts impressive numbers and ranking with these achievements:

-Most Visited Bodybuilding And Fitness Site In The World
-#1 Sports Nutrition E-Retailer
-2-Time Inc. 500 Company 2005-2006
-Ranked Number 1391 On Alexa’s Most Visited Web Sites
-200,000+ Unique Daily Visitors
-One of America’s Top 500 E-Retailers, and;
-One of the Top 75 Companies of the Idaho Private 75

Muscle and Strength
Muscle and Strength is a huge muscle building site, online store and community! Learn how to build muscle, increase your strength, build a workout routine, and eat for success!

Please feel free to contact me by email for any questions or writing inquiries.

Your Quest to Building Mountain Peak Biceps

2009-01-29T17:08:00.002-06:00

By Brad Borland, M.A., CSCS

Massive, well-peaked, muscular and separated biceps are the goal of so many trainers. Hours upon hours of blood, sweat and tears go into training and torturing this often stubborn body part. We look up to our “brothers in arms” over the years such as Larry Scott, Arnold Schwarzenegger, Mike Matarazzo, and Phil Heath in hopes to find some kind of “secret” or magic program that we can put into practice. These guys have what we want; shapely, well-defined, huge biceps!

Who can blame us? When you hear, “make a muscle” we instantly think of our biceps. It is the quintessential beach muscle that instantly raises eyebrows when flexed to its extreme. Many in the power lifting arena see very little use for impressively built biceps, but in bodybuilding it is vital to a balanced and proportionate physique. Even if you never find yourself on the stage you still want to fill out those sleeves. What use is it to have a barrel chest and a wide back if your arms are tiny, little noodles?

One of the biggest mistakes made in gyms is overtraining and biceps are the most abused receiver. Trainers will toil for up to an hour at times performing set after set of barbell curls, dumbbell curls, and machine and cable curls in order to reach their goals. Many of these routines are put into practice without rhyme or reason – just a haphazard effort at best. Programs are thrown together with blind faith and without much thought or strategy hoping that the muscle will develop. This article will define what it takes to build some impressive guns. Exercise selection, reps schemes, volume regulation, order of movements and rest intervals all have a profound effect on the outcome of your progress. So gulp down your protein shake and let’s get busy!

Quick Anatomy Lesson

Although the biceps may seem like a simple muscle to understand it is composed of two muscles that actually have dual functions (hence the name biceps).

Biceps Brachii: This muscle makes up the major portion of the two muscles both originating in different places on the shoulder blade. The heads unite on the radius which has the ability to rotate. The main function of the biceps brachii is to flex the elbow and supinate (rotate out) the forearm. It is assisted by the brachialis and the brachioradialis (primarily a forearm muscle).

Brachialis: It originates near the middle of the front upper arm (known as the humerus). It connects at the top of the ulna just after it crosses the shoulder joint. Its main function is elbow flexion. Since it's connected to the ulna, which doesn't rotate, it's involved only in flexion of the elbow, not supination.

Biceps Peaks in Action!

Now that you know a little about anatomy and function, let’s delve into what makes outstanding biceps. The movements and routines presented are designed to get the most out of each trip to the gym. Remember to always use good form and not to use too much weight to compromise your safety.

Barbell and Dumbbell Curls: For overall biceps mass and strength nothing beats good ole fashion barbell and dumbbell curls. With a shoulder-width grip on barbell curls remember to keep your elbows by your sides and allow for a firm grip – don’t squeeze the bar too hard as it will take away your focus from the biceps. Curl the bar up in a full range of motion and avoid resting the bar at the top of the movement. Curl up and squeeze hard then return to the starting position.

For dumbbell curls (which will additionally work the brachialis) start with the dumbbells by your side with your thumb side facing forward. Curl them up while simultaneously supinating your forearms – twisting until your thumbs are facing out at the top of the movement and your palms are facing up. Squeeze at the top and reverse the motion on the way down.

The standard cable curl (standing in front of a cable apparatus and mimicking a barbell curl) is a good way to mix up a routine. Due to its mechanics, the pulley action stresses the top portion of the movement for a more intense contraction.

Quick hit: Try different grips on the barbell curls to stress a different area of the muscle. For example: A narrow grip will build the outside portion of the biceps making them appear thicker from the front and a wide grip will stress the inside of the biceps making the front double biceps pose that much more impressive.

Barbell, EZ Bar and Dumbbell Preacher Curls: To really get at the lower biceps area preacher curls are a must. Be sure to use a full range of motion; all the way up to peak contraction and all the way down for a full extension. Pay close attention to the top portion of the movement – too many trainers like to rest the bar at the top. Avoid this. Instead, squeeze at the top without letting the tension decrease and immediately lower the weight. Try not to go too heavy as preacher curls can be a bit dangerous due to their strict nature. Also, if the straight bar tends to hurt your forearms try using the EZ bar for better wrist comfort.

For dumbbell preacher curls sit a little sideways on the bench for comfort as you perform this movement. Be sure to get an intense contraction at the top as with barbell preacher curls. The added bonus of the dumbbell version is that you are able to slightly twist the dumbbell with your pinky closer to your shoulder for a more intense contraction.

Many gyms are also equipped with a curl machine that mimics the barbell preacher curl. These are a great addition near the end of a routine when you want to “burn out” the biceps.

Quick hit: For an intense finisher to a biceps workout do this: After reaching failure on full range reps try doing partial pumps near the top third of the movement until you absolutely cannot move the weight. Your biceps will get be screaming for mercy!

Barbell and Dumbbell Spider Curls: Similar to preacher curls is the spider curl. Simply stand resting your chest on the pad where you would normally put your elbows. Your arms will be dangling straight down on the opposite side of the pad. Grab a barbell of light to moderate weight with a shoulder grip and curl up feeling an intense contraction. Return the weight until your arms are completely perpendicular to the floor. The advantage of spider curls as opposed to preacher curls is the constant tension especially at the top of the movement. Spider curls allow absolutely no rest when the bar is curled to the top.

With dumbbell spider curls perform them in the same fashion as dumbbell preacher curls. Remember to keep the tension on the muscle and try not to rest at the bottom of the motion. A light to moderate weight is all that is needed to get maximum benefit from this movement.

Quick hit: This is the perfect opportunity to put a new spin on an old trick – 21s! With a lighter weight than normal perform seven reps from the bottom to the half way point, then perform seven reps from the mid point to the top half of the motion, and finally do seven full range reps to finish off the set. Your biceps are guaranteed to be blitzed!

Incline Dumbbell Curls: As an old favorite of Arnold Schwarzenegger, incline dumbbell curls are unmatched at stretching out the biceps and creating a full muscle belly with peak. Adjust a weight bench to about 45 degrees (or a little higher if you are new to the movement). Lay back on the bench with your shoulders touching the pad (many trainers make the mistake of leaning forward while doing these) and your arms straight down with dumbbells of moderate weight. Again, some of these movements are a bit isolated in nature so this is no time to throw around heavy weights and risk injury.

Start with your thumbs forward and supinate the dumbbells as you curl up as in standing dumbbell curls. Be sure to curl the weight along your sides and keep your shoulders on the pad. Come up to the top position and squeeze and then return to the starting position by reversing the motion.

Quick hit: For an intense burn try doing incline curls with cables. Attach a “D” handle to a floor pulley and position the bench in front of the apparatus facing away. Curl with one arm then the other. The continuous tension will surely torch those biceps!

Concentration Curls: Normally reserved near the end of a biceps routine, concentration curls are a great movement when you need peak. Sit on the edge of a bench leaning over with a dumbbell and your elbow braced against your inner thigh. Curl the weight up to your shoulder and squeeze. Again, do not use a ton of weight. This is not the time to grab a big dumbbell and start swinging. Use a weight you can handle and control for moderate reps. Also, avoid heaving the weight up with your shoulder – it should be steady while the biceps is doing the work.

Quick hit: Although a bit more technical and with more skill involved you can alternately do standing concentration curls. Bend over at the waste holding a dumbbell straight down just a few inches off of the floor. Curl the weight up toward your shoulder while keeping your upper arm stationary. Resist bringing your elbow toward your body and keep it pointing straight down. Feel the biceps “knot up” at the top and then reverse the motion.

Hammer Curls: This dual functioning movement is great for both forearm mass and biceps peak. Hold the dumbbells with a thumb-forward grip by your sides. Without supinating the wrist, curl the weight up while keeping your wrist in a fixed position (this is the hammer motion). Curl up, squeeze and return. These can be performed either simultaneously or alternately.

Quick hit: You may see many trainers do these with a slight variation. Begin in the same position, but as you curl the weight up move the dumbbell across your upper body toward your opposite shoulder keeping your upper arm stable. Alternate each side for all reps. Many claim a greater contraction and more comfort for the wrist area.

Mountain Peak Biceps Schedules

Overall Biceps Mass

Barbell curls 3 x 8-12
Seated dumbbell curls 3 x 8-12
Preacher bench curls 3 x 8-12

Biceps Peak

Incline dumbbell curls 3 x 8-12
Concentration curls 3 x 8-12
Hammer curls 3 x 8-12

Biceps Separation and Muscularity

One-arm dumbbell preacher bench curls 3 x 10-15
Concentration curls 3 x 10-15
Barbell spider curls 3 x 10-15

Strength and Power

Standing dumbbell curls 5 x 3-6
Standing barbell curls 5 x 3-6

How to Eclipse the New Year with Your New Barn Door Back

2008-12-17T14:06:00.002-06:00

By Brad Borland, M.A., CSCS

Franco Columbu, Lee Haney, Dorian Yates, Ronnie Coleman and Jay Cutler all have something in common other than multiple Mr. Olympia titles - they have BACK! Big, thick, wide nasty backs. It is one body part that has seemed to become more important on the bodybuilding dais in the last couple of decades. If you do not posses a good back, you might as well settle for second place.

Now, all of us cannot posses an Olympian back such as these guys, but we can develop an impressive, v-tapered, thick and wide musculature that would not only turn heads but also bring balance and strength to our entire upper body. You’ve heard of the term “strong back” and “put your back into it” – there is something to this. The back comprises some of the largest muscles in the upper body from the lumbar to the trapezius and aids in almost every movement that we do from stabilizing our torso during the bench press to supporting the barbell during squats. The back is so important in our training yet few genuinely give it the attention it requires.

Many trainees will do countless sets for chest, but neglect to put equal effort into there backs. One reason may be that it is difficult to see while standing in front of a mirror. Why train what you cannot see, right? It does not surprise me to see so many in the gym with great big pecs, biceps and quads but little to show for back, hamstrings and triceps. Their shoulders are rounded forward because their pecs are pulling the deltoids forward giving them that concave look. The back has not been trained enough and/or correctly to pull the shoulders back and give a proportionate look. The name of the game is balance. You must create that balanced mass and strength in order to have an impressive, muscular, strong physique. Having balance will enable other areas to improve and will help you avoid looking “front heavy” from the side.

Quick Anatomy Lesson

With numerous muscles making up the back complex it can be a bit confusing as to which muscle does what, so let’s take a quick look at what comprises the main muscles of the back.

Latissimus Dorsi: Giving you that coveted V-taper, the “lats” make up most of the mass on the back. The triangular lat muscle extends from under the shoulders inserting from the humerus down to either side of the small of the back covering the lumbar region. Its main function is to pull the shoulders down and toward the back.

Teres Major and Minor: The teres major is a thick, flat muscle originating from the dorsal surface of the inferior angle of the scapula and inserts into the medial lip of the intertubercular groove of the humerus. It adducts and medially rotates the arms.

Rhomboid Major and Minor: The diamond shaped rhomboid major muscle which is located directly below the rhomboid minor inserts on the medial border of the scapula. It holds the scapula to the ribcage. Its job is to retract the scapula, pulling it toward the spinal column.

Erector Spinae: These long muscles that run along the lumbar are divided into three columns: iliocostalis, longissimus, and spinalis muscles. They all work together to side bend and extend the spine.

Barn Door Action!

Now that you know a little about anatomy and function, let’s delve into what makes an outstanding back. The movements and routines presented are designed to get the most out of each trip to the gym. Remember to always use good form and not to use too much weight to compromise your safety.

Wide-grip and narrow-grip pull-ups: For the wide grip version use an extreme grip beyond shoulder width. Start with your elbows slightly bent and pull up to your chest focusing on cinching your shoulder blades together behind you. Arch your back and squeeze hard then return to the starting position with the slight bend in your elbows again. This will develop that sought after width and sweep in the upper lats.

For the narrow version either grip the bar with a curl grip or with a parallel grip no wider than your shoulders, but at least six inches between your hands. Pull up in the same fashion as the wide grip pull up and lower yourself just prior to locking out your arms. This movement targets the lower portion of the lat giving you thickness where it inserts near the lumbar.

Quick hit: If you find yourself having difficulty doing this movement a good trick I like to use is pick a total number of reps – let’s say 40 – and try to reach that number no matter how many sets it takes. You may get 10 on your first set, 8 on your second, 7 on your third. Keep going until you total 40. When you are able to do three or four sets of 10 or 15 reps increase your total to 50 or so.

Barbell and T-bar rows: These are considered mass builders for the overall thickness of the back. For barbell rows grip the bar about shoulder-width. Bend over keeping your back in line with your hips and slightly above parallel to the floor, pull the weight into your stomach and squeeze the weight up. Lower the bar slowly and repeat.

For T-bar rows follow the same guidelines but try not to throw the weight up and round your back. Keep a straight back and let the lats do the work not your lumbar.

Quick hit: If you find you are lacking mass in the upper lat area try doing barbell rows with a wider grip and pull into the lower chest area. You will have to reduce the weight to keep good form.

Pulley and Hammer machine rows: To really pack on some mass in the lower lat area near the lumbar try one of these on for size. For pulley rows sit with your knees slightly bent and upper body tilted forward. Simultaneously pull the handle back while straightening out your body to be perpendicular to the floor. Squeeze your shoulder blades together and pull the handle into your abdominals. Return to the starting position and repeat.

The beauty of hammer machine rows is that you can work one side at a time. Use the same principles as above and make sure to squeeze when pulling back.

Quick hit: If you ever feel uncomfortable doing barbell rows, affix a wide handle to a pulley row cable and do shoulder-width (or wider) pulley rows in place of barbell rows.

Parallel-grip and wide-grip pulldowns: Nothing hits the teres muscles quite like the parallel-grip pulldown. Grip a bar that is just beyond shoulder width with a slight bend in the elbows. Pull the handle down to the mid chest level and squeeze hard. Return to the top position feeling the weight pulling your lats up and out.

For wide-grip pulldowns grip the bar with an overhand grip and pull down to your upper chest level and return keeping your elbows bent and allowing your whole shoulder girdle to rise with the weight. These are a great substitute for pull-ups.

Quick hit: When doing any pulldown motion try raising your shoulder girdle in the starting position. As you pull down, lower your shoulder down and back and stick your chest out. This will ensure your back is fully engaged.

Dumbbell pullovers and lat pulls: As two of the very few isolation moves for back pullovers and pulls are great for finishing off the back. For dumbbell pullovers lay perpendicular on a bench with just your upper back in contact with the pad and your head hanging over the side. Grip the inside of a dumbbell directly over your chest with a slight bend at the elbow. Lower the weight back and behind your head in an arch until you are at least in line with your head and with your lats only, pull the weight back up to starting position.

For lat pulls stand in front of a lat pulldown or other overhead cable machine. Grip a bar shoulder width where the tension in on your lats about eye level. Pull the weight down to your thighs without bending your arms and squeeze the lats hard. Return to eye level with the bar and repeat.

Quick hit: Either of these moves is great if utilized as a pre exhaust prior to the rest of your back work. A quick three sets of moderate reps will do the trick.

Deadlifts: The granddaddy of the back movements: deadlifts! This movement is for total head to toe thickness especially for the back. Load a bar on the ground and take a shoulder grip, bend at the knees keeping your back straight. Lift the weight off of the ground first with your legs and then straighten out you back until you are standing straight up. Return the bar to the ground in the same (but opposite) fashion.

Quick hit: If you find yourself having difficulty doing off the floor deadlifts, try doing partial deadlifts. Load the bar on a bench that is just below knee level and follow the above lifting principles. This will take a little strain off of the back if you are taller or want to take some of the leg muscles out of the movement.

Barn Door Back Schedules

Upper Lat Width

Wide-grip chins (total of 30 to 40 reps)
Barbell rows (to the chest) 3 x 8-12
Parallel-grip pulldowns 3 x 8-12
Hammer machine rows 3 x 8-12

Thickness

T-bar rows 3 x 6-8
Deadlifts 5 x 4-8
Wide-grip pulldowns 3 x 8-12
Lat pulls 3 x 8-12

Lower lat thickness

Lat pulls 3 x 8-12
Hammer machine rows 3 x 8-12
T-bar rows 3 x 8-12
Pulley rows 3 x 8-12

Overall mass and width

Close-grip pull-ups (total of 30 to 40 reps)
Barbell rows 3 x 8-12
Wide-grip pulldowns 3 x 8-12
Partial deadlifts 3 x 6-10

Pre exhaust

Dumbbell pullover or lat pull 3 x 8-12
Wide-grip chins (total of 30 to 40 reps)
Dumbbell pullover or lat pulls 3 x 8-12
Barbell rows 3 x 8-12
Pulley rows 3 x 8-12

Bodybuilding 101: 60 Rules for a Better Physique

2008-12-17T13:43:00.001-06:00

By: Brad Borland, M.A., CSCS

Do you need a refresher course in building a more massive, stronger and leaner body? We all know the basics of bodybuilding: lift heavy, eat the right foods and supplements and get plenty of rest, but at times we forget a few details that can make all the difference. A tip here and a piece of advice there can build up into one strong arsenal of knowledge. Little by little we can move beyond our limits and accomplish what we once thought was impossible. Here are 60 short reminders to get you to the next level in your quest for transformation. So find a seat, drink your protein shake and take a few notes, class is about to begin.

Training

1.Use compound lifts: Utilizing multi-joint movements such as bench presses, pull-ups, rows, shoulder presses, squats and leg presses in your routines will ensure you are hitting more than one muscle with maximum weight. This will help you become efficient in the gym.

2.Rest between one to two minutes between sets: This will allow you to maximize not only your time but also the pump by keeping your muscles filled with blood and properly warm during the workout.

3.Use a weight you can handle: Be sure you are using a weight you have control of. Do not load the bar with so much weight that your training partner is helping on the first rep.

4.Use proper form: Make sure to use good form for each lift not only for safety but for function of your training. If you just throw the weights around you will not target the specific muscle.

5.For the majority of the time use a rep range of 6 to 12: This is the range typically used if muscle mass is what you are after, but strength will come also.

6.Try low reps occasionally: Every now and then try a rep range of 4 to 6 or maybe even throw some singles, doubles and triples in there to mix things up. But remember to use good form.

7.Try high reps occasionally: High reps can sometimes kick-start a lagging body part. Maybe try a high rep set or two at the end of a series of sets. Go as high as 20, 30, or even 50!

8.Train more frequently: For about four weeks or so train each body part twice per week instead of the usual once. You may need to reduce the volume a little but the change will be welcomed.

9.Train less frequently: The same holds true for those training each body part twice per week. Cut back to once per week every now and then and double up on your volume.

10.Try doing drop sets for stubborn body parts: Sometimes all you need is a kick in a certain area’s butt to get things going again. Use this technique on the last one or two sets of a movement. Perform a set as you would normally do it then strip some weight off and continue with your reps and you can strip the weight several times before the muscle is toast!

11.Use antagonistic supersets: This is the old technique Arnold used quite often. Superset chest with back, triceps with biceps, and quadriceps with hamstrings. For example; perform a set of bench presses and then without rest move over to pull-ups for a set. Alternate like this until you have completed all of your sets. You will not only save time but you will have a skin-tearing pump!

12.Once per month do an all negative workout: Reap the benefit of this intense technique by utilizing safe, but effective negative training. Have your partner help you up with a weight you cannot normally do for many reps then lower the weight slowly to resist the negative motion. Make sure to use a spotter, but if none is available use unilateral movements such as one-arm preacher curls, one-legged leg press and machine shoulder presses.

13.Rest/pause for the big lifts: This technique is great for the “big lifts” such as bench presses (all angles), leg presses, shoulder presses, and arm curls. Load a bar with a little more weight than you can handle for your normal rep range. Perform a set of 2 to 4 reps then rack the weight for 5 to 15 seconds. Perform 2 to 4 more reps and rack it again. Once more and you are done. One or two series like this is all you need for a particular movement. A smith machine can be your best friend at times like this.

14.Use forced reps sparingly: It is fine to use forced reps on the last couple of reps of your last set, but try not to attempt them on every single set for countless reps. Lift a weight you can handle with good form then after you have met failure have your partner help a little with one or two more reps.

15.Blast through weak points with compound supersets: A compound superset is when two sets are done back to back with different movements but for the same body part. This is a brutal way to “wake up” more muscle fibers to get it to react.

16.Use these intensity techniques sparingly: The last thing you want to do is run into the overtraining state. Use them once per week and one at a time.

17.Hydrate: Drink plenty of water while you train. We lose an enormous amount of fluid during training and it must be replaced if building a better physique is our goal.

18.Set a time limit: Some days you may feel like you drag in the gym. Try to get your whole workout in say an hour. This will prevent you from too much lag time and more productivity while training.

19.Simplify: If you find yourself using every technique in the book, scale back and do straight sets of compound lifts keeping it simple for a few weeks.

20.Take off: Sometimes what everyone needs is a little well-deserved rest away from the gym to help recharge our “batteries.” After a few days away you will be ready to get back at it with a brand new attitude and muscle pump!

Nutrition

1.Eat plenty of protein: You’ve heard it before; take in around one gram of protein per pound of bodyweight. This is essential if your plan is to build instead of maintain muscle mass.

2.Eat the right kinds of protein: Make sure your proteins are from lean sources such as lean beef, lean ground meats, turkey, fish such as salmon and tilapia, chicken breasts, protein powders, egg whites with a few yolks, skim milk and fat-free or low-fat cottage cheese.

3.Eat the right kind of carbohydrate: Stick with complex carbs such as oatmeal, wheat bread, brown and wild rice, sweet potatoes, wheat pasta, and quinoa. This will ensure that your blood sugar stays steady throughout the day to supply you with ample energy for your hard workouts.

4.Eat healthy fats: Healthy fats are essential for many functions such as brain and heart activity, hormone regulation and energy. Get healthy fats from sources such as oily fish, almonds, avocado, natural peanut butter and oil dressings.

5.Eat your fruits and vegetables: Fruits and vegetables provide a myriad of benefits including a great source of fiber, phytochemicals, vitamins, minerals and natural sugars. For vegetables go for dark leafy greens such as spinach, broccoli, peas, and green beans and for fruits go with bananas, apples, cherries, blueberries and grapefruit.

6.Consume fiber: Consuming food high in fiber helps keep blood sugar levels steady and can aid in your goals of leaning up. Fiber provides bulk to foods, therefore making you feel fuller longer.

7.Don’t eat too much: We keep on talking about what to do. Well, here is something NOT to do: overeat. Give yourself just enough food to fulfill your protein requirements and to give you enough energy for your intense workouts and that’s it! Eating beyond your needs will result in fat gain.

8.Eat a surplus while bulking: This may sound contrary to the last principle but you need to eat a little more than what you maintain your current bodyweight with in order to gain muscle. Here is the main point: you only need around 200 to 400 additional calories to start gaining quality weight, not a buffet!

9.Eat into a deficit if dieting: The same hold true for the opposite. A 200 to 400 calorie decrease is all that is needed for your body to start burning fat for fuel. In other words, starving yourself will just make your body hold on to fat tissue.

10.Protein for breakfast: Make sure to get in some quality protein as soon as you rise in the morning. Something like some egg whites with one yolk will do the trick. Eggs are easy to digest and are an excellent source of amino acids. Research has shown that starting your day with a protein food will steady blood sugar and rev the metabolism for the entire day!

11.Complex carbs for breakfast: With that protein you need some energy. Complex carbs with a little fiber thrown in for good measure is perfect for stoking the furnace after an eight hour fasting.

12.Carb fuel pre workout: Eating complex carbs an hour or so prior to training will ensure you will have enough energy to make it through your entire workout. Try around 50 to 100 grams of carbs.

13.Fast-acting protein pre workout: This is a good time to surge your muscles and blood with amino acids from a fast absorbing protein source such as egg whites or whey protein powder. By having this rush of protein you will pack the muscle with protein and be ready for the rebuilding process when you are finished. Consume around 20 to 30 grams pre workout.

14.Quick protein after training: The perfect time to start the rebuilding process post training is within 30 minutes of finishing. Taking a fast-acting protein source will guarantee that your muscles will get the muscle building nutrients they need as fast as possible to grow larger and stronger. Consume around 40 to 50 grams of whey protein powder or egg whites.

15.Simple carbs post training: With your protein source you need fast-acting carbs as well. The simple sugars will enter into the muscle cells at a quick rate and will react with certain hormones to kick-start the rebuilding process. Try 50 to 100 grams of a simple carb source with no fiber such as Gatorade, white bread, fruit juice, or dextrose.

16.No fats immediately after the gym: Taking in fats after training will only slow down the absorption of vital nutrients trying to get to the broken-down muscle tissue.

17.Curtail the carbs at night: As the day progresses lower your carb intake. This will help keep the fat off and aid in fat burning. Have a lean source of protein with a healthy fat and a little fiber. A meat or chicken salad with avocado and oil dressing would be perfect.

18.Cycle calories: After a while you will hit a plateau in your efforts to either lose or gain weight. The body is incredibly adaptable and sooner or later it will fight change. Try cycling your carbs by having a few days of baseline calories then have a high calorie day followed by a low calorie day. This will keep the body guessing and help to continue your progress.

19.Cheat once per week: This is similar to the last principle. Have one meal or entire day per week of whatever you want-within reason. Of course don’t drink massive amounts of alcohol and fast food, but go ahead and eat some food you enjoy eating and have dessert too. This will shock your body out of its normal routine of eating, but just be sure to get back on your diet plan the following day.

20.Relax: Relax and be patient. Progress does not happen overnight. With careful planning and diligence your efforts will be rewarded so don’t worry too much about making giant leaps. Relax and enjoy the process.

Supplementation

1.Good morning whey: Immediately upon wakening down a small whey protein shake 30 or so minutes before your solid breakfast meal. This will halt the catabolic state you may have undergone while sleeping. 20 to 30 grams should do the trick.

2.Pre whey: It’s also a good idea to get in about 20 to 30 grams of fast-acting whey protein 30 minutes or so prior to training. As said before, this can kick start the rebuilding process during training by saturating the blood with muscle-building amino acids.

3.Post whey: To keep the rebuilding process alive, take in 40 to 50 grams of whey within 30 minutes of training. This will ensure the starved muscle will have ample protein to draw upon.

4.Post training simple carbs: This would be one of the few times each training day to get away with taking simple carbs. As said in the nutrition section, Gatorade, fruit juice or even specialized supplements such as Vitargo are good choices. This quick insulin spike will aid in recovery.

5.Post casein: If it is in your budget, replacing around 10 to 20 grams of your post-training whey shake with a casein product may be a good idea. More research is justifying the benefits of this slow-digesting form of protein regarding immediate recovery.

6.Casein after dark: Another great time to ingest casein is before bed. Since you are virtually fasting for eight hours while you sleep casein is a perfect fix due to being a slow-digesting protein.

7.Creatine before: Everyone knows the benefits of creatine by now. It saturates the muscle with fluids, therefore aiding in protein synthesis, it can boost recovery between sets and workouts. Consume 3 to 5 grams with your pre-workout protein shake.

8.Creatine after: Again, another great time to shuttle nutrients in starving muscle is within 30 minutes after training if not sooner. Take in another 3 to 5 grams with your post-workout protein shake.

9.Glutamine: As one of the most abundant amino acids in muscle cells, glutamine aids in recovery by strengthening the immune system. 10 or so grams both pre and post training will help in the recovery process.

10.Carnitine: As another “supplement behind the curtain,” carnitine helps transport fats to the mitochondria of muscle cells to be burned as fuel. Try one gram morning, pre and post workout and again before bed.

11.ZMA at night: The combination of zinc, magnesium and additionally vitamin B6 has actually been shown to increase IGF-1 and testosterone levels. 30 to 60 minutes before sleep take 30 mg of zinc, 450 mg of magnesium and around 10 mg of B6.

12.The antioxidant C: With all of the hype surrounding the latest and greatest in supplement science, you cannot forget your foundation. Vitamin C is a powerful supplement you may never “feel.” It works hard to strengthen the immune system so you can come back stronger every time. Take around 500 mg with your post-training whole food meal.

13.The antioxidant E: Vitamin E has the ability to reduce muscle cell damage and helps with recovery. This antioxidant is also important for skin, nail and hair health. Go with 200 to 400 IUs with your post-training whole food meal.

14.BCAAs: BCAAs are made up of leucine, isoleucine and valine which are used for fuel during intense workouts thus preventing your body from scavenging hard-earned muscle for energy. At other times of day BCAAs help stimulate protein synthesis and ward off cortisol, the catabolic hormone that can scavenge hard-earned muscle. Try 5 to 10 grams upon waking and pre and post training.

15.Arginine: converted to Nitric Oxide (NO) in the body arginine is a powerful supplement with a host of benefits including increased blood flow allowing nutrients and hormones to do there job. Go with 2 to 3 grams upon waking, pre-workout and 30 to 60 minutes prior to sleep.

16.Give green tea a try: Green tea can inhibit the enzyme that breaks down norepinephrine resulting in higher levels of the metabolic hormone and increased fat loss. Combined with caffeine, green tea extract is one powerful and widely used natural supplement chalk full of antioxidants. A cup or so three times per day before meals can aid in recovery and help burn fat.

17.Try one supplement at a time: Taking every supplement in the book all at once is not a wise practice. How will you know which one works and which one is a waste of your time and money? Take one for 4 to 6 weeks and documents your results. Over time you will know well enough what you need for your specific goals.

18.Not all supplements work for everyone: Do not be surprised if a particular supplement works for your buddy and not for you. Everyone has a different metabolism so be patient in finding what works.

19.Give some supplements time to work: As said before, give a particular supplement time to do its job. Being impatient will not only waste of your time but your money as well.

20.Look to Bodybuilding.com: Bodybuilding.com has a huge selection of your favorite supplements as well as commentary on there use and effectiveness. With articles, Q and A sections and forums Bodybuilding.com has you covered.

What The Heck Are You Taking?

2008-09-17T17:55:00.045-05:00

Your simple guide to what is in our supplements and other odd sounding compounds

Microfiltered, isolates, extracts, ethyl esters, concentrates, acetyl-L, sulfates, what on earth do all of these terms mean? Is monohydrate a good thing? Do I really need to include guggulsterones to my supplement plan? Will I actually burn fat with forskolin? You may have heard of some of these words attached to your favorite supplements such as creatine ethyl ester, microfiltered whey isolate, and acetyl-L-carnitine.

But, what do these added compounds signify regarding the efficacy of these supplements? How do they improve absorption, metabolism, and integrity so that you can build a leaner, more muscular physique in the quickest time possible? More importantly, what the heck are they?

Supplement science has advanced by leaps and bounds over the last decade from the improvements of creatine to the new forms of protein. With all of these new developments one can now devise a precise supplement plan based on absorption, timing and bioavailability.

Below is a short list of some of the more popular supplements on the market and what these different forms or additions actually do. Let us begin by explaining a new twist on some your old favorites.

World of Whey

When milk is made into cheese, whey is the substance that has floated to the top due to the separation process. Whey protein concentrate goes through a couple of manufacturing processes known as ultrafiltration and diafiltration which leave most of the proteins intact with a small amount of fats and carbohydrate. Although whey concentrate is somewhat fast digesting, it is still slow compared to its relatives.

Whey protein isolate is next in line when it comes to speed of digestion which is due to the extra step in processing that concentrate does not go through. Ion-exchange chromatography, which is a longer filtration process, allows isolate to be purer and the protein to absorb faster, however, some protein fractions are lost in this process.

The fastest sibling in the protein family is whey protein hydrolysate. This protein is taken to an even more thorough filtration process known as hydrolysis to break the amino acid bonds increase absorption. That is why hydrolysate is the best protein to take immediately after a workout.

Whatever whey protein form you choose, try taking it around your training times and first thing in the morning when amino acids are critical for continued growth. Try 20grams in the morning about a half hour before your first solid meal, 20-30 grams before training and 40-50 grams after training. Of course you must weigh all your options when choosing a whey protein product such as price, availability and taste.

Casein, Casein, and Casein

Casein is the largest compound found in milk. It is slow to digest and some forms take up to six to seven hours to fully metabolize. That is why casein is a great choice when you know you may not eat for a while or right before bed. This slow release of amino acids will ensure your muscles are getting exactly what they need to keep growing.

Caseinate is a form of casein that is made mostly of protein and is somewhat soluble. Usually as calcium caseinate, potassium caseinate, or sodium caseinate manufacturers like the solubility of caseinate as it mixes well in fluid.
Micellar casein protein undergoes a microfiltration process to separate lactose, fat and whey from the casein part of the milk. Because of this extra process micellar casein does not mix easily with fluid but it is the slowest digesting of the casein proteins making it ideal for nighttime use.

Lastly, the fastest digesting protein of the casein family is hydrolyzed casein. It goes through a process called hydrolysis where amino acid bonds are broken making short-chained proteins. Due to the faster absorption rate hydrolyzed protein is a good addition to your pre and post workout shakes.

Try utilizing Micellar casein at times when you have a long time period between meals and before you go to bed. The slow release of amino acids will ensure you are getting what you need for accelerated muscle growth. Hydrolyzed casein is best used in combination with your post-workout whey shake. Its fast action will supply yet another form of protein so you get a full spectrum of the building blocks of your physique.

Monohydrate, Malate and Ethyl Ester

Creatine monohydrate is the simplest form of creatine which is formed from arginine, glycine, and methionine and helps support ATP in muscular contraction. Unfortunately a significant amount of creatine has the potential to bypass absorption and be expelled while causing bloating and discomfort. Other forms have been designed to remedy this problem. Enter creatine malate and Creatine ethyl ester.

Malic acid (which helps to provide energy) and creatine monohydrate combine to make tri-creatine malate. Tri-creatine malate potentially makes creatine more bioavailable and can reduce gastric discomfort as well as impact the ATP cycle more effectively. All of these positives give creatine a greater chance to do what it was meant to do; replenish energy stores in muscle tissue for more muscular endurance and subsequently strength and muscle mass gains.

Creatine ethyl ester works a little differently. Creatine is combined with an ester, which are compounds that help transport creatine across cell walls for greater absorption. Ester utilizes fat in a way so greater amounts of creatine actually react inside of the cell instead of outside creating water retention. The results? More creatine is absorbed, less is wasted, and you get longer and stronger workouts.

If you want to try creatine and are somewhat on a budget, try monohydrate and pay close attention to the effects. If you feel bloated or gastric discomfort then try the malic acid or ethyl ester varieties to see which works best for you. 3-5 grams pre and post workout should do the trick.

Carnitine

Carnitine is synthesized in the body from the amino acids lysine and methionine. By transporting fat to the mitochondria of cells carnitine helps burn it for fuel. Not only will it utilize more of your fat stores for energy, it will also enhance recovery after those long bouts in the gym. As if the benefits couldn’t get any better, carntine will increase the number of testosterone receptors in muscle cells to enhance muscle growth. Once L-carnitine takes fatty acids to the mitochondria of muscle cells it is converted to acetyl-L-carnitine which has been shown to positively affect the body by preventing brain-cell death and to protect nerve cells from degeneration due to aging or disease.

The best bet for L-carnitine in either form is to start slow with 1 or 2 grams per day around workout times and slowly build up to 4 or 5 grams with one gram in the morning, pre and post workout, and a gram before bed. L-carnitine is not an overnight sensation like creatine, but it will help you get leaner and help protect you from chronic muscle damage.

Forskolin

As the active compound in the mint herb Coleus forskohlii, forskolin will help boost testosterone levels and increase fat loss. This natural thermogenic compound activates enzymes to start a chain of events breaking down fat stores in fat cells and using them for fuel. Try 20-40 grams three times per day preferably before meals.

Guggulsterones

Guggul is from the gum resin of the guggul tree Commiphora mukul. Its thermogenic effects cause a significant increase in fat loss by boosting metabolism. Additionally, it helps prevent fat from being stored. Guggulsterones are added to many fat burners to help burn calories while dieting and intense training. Usually manufacturers suggest 30-60 mg three times per day with meals.

Cayenne

Usually used to spice up foods Cayenne is a pepper plant found in South America also known as Capsicum annuum and Capsicum frutescens. The medicinal properties of cayenne are derived from a chemical called capsaicin which gives the pepper its heat effect. This has been shown to raise core temperature, increase blood flow and burn more fat in the process. Cayenne (in pepper or powder form) can easily be added to any diet and it is found in numerous fat burners.

Yohimbine

Also referred to as yohimbe, yohimbine is the active ingredient found in the African Pausinystalia yohimbe tree. The positive fat loss effects of this natural compound are numerous; it helps fat cells release fatty acids more easily to be burned as energy, it causes blood vessel dialation to occur much like the effects of nitric oxide, and it helps to maximize norepinephrine levels which is the neurotransmitter responsible for regulating. 2-8 mg three times per day included in your favorite fat burner will do the job.

Green Tea Extract

Contrary to popular belief green tea’s main component regarding fat loss is a compound known as EGCG (epigallocatechin gallate) and not caffeine. EGCG inhibits an enzyme that breaks down norepinephrine resulting in higher levels of the metabolic hormone and increased fat loss. Combined with caffeine, green tea extract is one powerful and widely used natural supplement. When supplementing with green tea extract shoot for 500 to 1000 mg three times per day before meals.

SPOT-light Interview with Natural Bodybuilder/Model Myles Hannaman

2008-09-17T17:55:00.039-05:00

By Brad Borland, M.A., CSCS

1. Tell me about yourself (age, weight, student? etc.)

I was born and raised in Pride, Louisiana and went to catholic schools my whole life. I played just about every sport there was, but stuck with wrestling mainly because it was an individual sport, like bodybuilding. I wrestled at 125lbs winning city and state championships at 130lbs and won two more years at 140lbs. I was offered scholarships to wrestle in college up north, but I blew my knee out my senior year so I decided to attend Southeastern Louisiana University at the age of 18weighting about 145-150 in aspirations of becoming a nurse. Two years into college I decided nursing is the wrong major and switched to Fitness and Human Performance to become a Physical Therapist.

2. How did you get started in modeling and natural bodybuilding?

The way I got started in modeling and bodybuilding is sort a funny story. Well, as a wrestler I had to keep in shape and Ii loved working out, so in the off season I lived in the gym. When I blew my knee out and went to physical therapy, my therapist told me I should body build since in a way it is like wrestling, as far as competition and dieting and exercising. But remember I was only 140lbs, so I told him hell no. Well right when I started Southeastern [Louisiana University] I needed a job and the only job I wanted was in the gym. So I talked to Brad Borland and we hit it off pretty well and I got the job. I thought that I was the hardest working dude in the gym when I was working out and no one could keep up with me. But as I started working there I noticed these two massive guys working out everyday for hours at a time. Being too shy to approach them I had to find a way for them to approach me. So I showed off my strongest feature (abs) and it worked. Carey Addison and Thayer Hill approached me and said they were impressed with my abs and had seen me work out before, and asked me if I wanted to try working out with them.

This was perfect, a sport like wrestling to make me stand out in the gym. Of course at 145lbs I had a lot of work to do especially LEGS. I had to learn how to train and to diet. So they told me who started them off: Brad Borland. When I talked to Brad he gave a diet and when I was by my self he would give me pointers on how to work out. I gained about 20-25 pounds my first semester of college naturally and I finally decided ok, I want to compete. This is where the funny part begins.

Remember, I am a southern boy that grew up in the country. I was against shaving my body, had long hair, and didn't give a damn what people thought of me. Well, first thing they told me was get a hair cut. Okay, I can deal with that. Next shave your whole body. WHAT! Okay whatever. Then, dye your hair to look good on stage. Oh GOD they turned me into a METRO. Well turns out they knew what they were talking about because, I placed second at the Musclemania Superbody competition in Miami in 2004 and did many photo shoots and got picked up by a model agency.

3. How long have you been a model/natural bodybuilder? What is your competition history in modeling/natural bodybuilding?

[I have been competing for] 2 years. In 2005 I competed in Miami and got second in the Novice. In New Orleans Musclemania First in Novice, and in the Hollywood Musclemania fifth in Juniors .I also did an NGA show in Lafayette, Louisiana and got first in teens and overall Novice. In my second year of competition I put all the marbles in one modeling competition [in the Hollywood Musclemania] and placed fourth.

4. What is your training like? How does training for a photo shoot
compare/differ from a natural bodybuilding show?

My bodybuilding program consists of 6 day on 1 day off. I work everything 2 times per week, 6-8 reps heavy weight, moderate during off-season and higher for precontest. My diet off season is high calorie, precontest is lower carbs and increased protein. Previously I did a moderate amount of cardio but lately am experimenting with less cardio and longer dieting length. For modeling it is 6 on 1 off, and same as above but more cardio to get the leaner and slimmer look. My diet is much the same but for a photo shoot I increase cardio and keep everything else the same.

5. What is your nutrition/diet like? Is it different for a photo shoot than for a natural bodybuilding show?

I have a balanced diet of protein and complex carbs. My diet is the same for bodybuilding and a photo shoot.

6. Which do you prefer to do modeling or natural bodybuilding? What are the pros and cons of each?

I prefer modeling now because of the money, and I am a college student. But I love competition and there is nothing like going on stage and showing everyone what you worked so hard to perfect. I’m sure in the future I will lean more toward bodybuilding because of my competitive nature, but if a lucrative and legitimate agency is interested in doing some work with me then I will consider continuing modeling.

7. With your busy schedule, how do you balance all of your priorities?

Well that is a hard question. I don't really know how I do it. It just seems to wok out. I schedule my day and prioritize my goals.

8. Do you have any major influences or sources of motivation?

My family and friends motivate me to keep going to see how far I can go with my career. My friends motivate me everyday to train hard and try my best at each show.

9. What advice would you have for an aspiring model?

Don’t do anything that makes you feel uncomfortable. I was asked countless amounts of times to do stuff that I’d rather not do. If they don't like you for who you are, somebody else will. Be professional. Don’t do anything you will regret later. Do research and seek out credible agencies and photographers.

10. What are your future plans? Where do you see yourself going in modeling and/or natural bodybuilding?

I want to graduate first and then worry about that. It is a hobby now, later… we'll see.

11. How can people contact you?

People can contact me at my e-mail which is Myleshannaman@yahoo.com

12. Thank you for your time Myles and good luck.

Thank you.

Get Your Priorities Straight!

2008-09-17T17:55:00.004-05:00

By Brad Borland, M.A., CSCS

Wouldn’t it be nice to have a huge, barrel-like chest, massively peaked biceps, and flaring wide front deltoids? Of course it would! What if in exchange for all that you are stuck with: you have a shallow back, flat triceps, nonexistent side and rear deltoids and stick legs. That doesn’t sound too appealing anymore does it? On your quest to build a solid, proportioned physique, you must first build a foundation of balanced muscularity through your best efforts. After some time of toiling away in the gym you will find some body parts do not respond as well as others; you may be lacking mass in certain areas that need some extra attention. Trust me you are not alone. Bodybuilding is a tough, sometimes thankless effort that demands dedication, discipline, and consistency. Even some of the most dedicated, hardworking individuals will put in countless hours of blood sweat and tears and still walk away with very minuscule gains in muscle mass.

In order to avoid the abyss of becoming disproportionate you must utilize a simple but infrequently used method in the gym: Prioritizing. That is to focus on a weak point and put it at the top of your “to do” list. How many trainees do you see enter a gym on a Monday and go straight for the flat bench press? These same individuals have weak upper chests, little shape in their pectorals and probably experience some pain in their shoulders. Additionally they do countless sets of bench, incline, and decline presses, flyes, dumbbell presses, and cable crossovers while reserving a day later in the week for a few pitiful sets of squats, leg extensions and leg curls – oh and a set or two for calves if they have time.

As mentioned earlier, some areas may not respond as quickly as others. You may have a well developed upper body while you struggle to gain an ounce of muscle in your legs or you may have a great chest with a weak back, or any other combination of deficiencies. I see this problem stemming from one of two things or a little of both. One: genetics. While not a huge believer in giving genetics as an excuse entirely I feel it does unfortunately play a role in the rate of development of a certain area. Another factor to consider is experience. Allow me to explain utilizing an example: I had a friend Thayer (we called him Tyson due to his resemblance to the boxer) who did push-ups and dips every single night when he was a teenager along with weekly workouts for chest and arms. By the time he was 20 his chest and triceps were absolutely massive, striated, and completely developed. The reason? He created very intense and thorough nerve innervations in those areas by constantly creating an active environment of protein synthesis, lactic acid, and the mind-muscle connection. Was it genetics? Who knows, but just by the simple fact that so much attention was paid to those areas and the nervous system had such an easy connection to his chest and triceps he was able to do just a few pump up sets and his chest and arms would pump up with enormous amounts of blood.

Another well-known example is of Arnold Schwarzenegger’s calves. When he came to America in late 1968 his calves were lacking development as so much attention was given to his upper body. He began dedicating 45 minutes per day for a total of 500 hours over a 2 year period to prioritizing his calves. The results were some of the best calves in the sport of bodybuilding. Now, I am not advising going to these extremes in regard to prioritizing your weak points, but you can take calculated steps to improve their development. Prioritizing does not require hours of extra time in the gym or monopolizing numerous pieces of equipment; what it does call for is careful planning and the right mindset.

There are many techniques to choose from in your arsenal to do battle with those stubborn weak areas but you must keep in mind that to truly improve the development of certain areas requires the utmost focus and belief that it can improve. Without those factors in check you will guarantee your unfulfilled potential. So put these techniques to good use and tweak them to fit your priorities.

Top ten priorities list:

1.Prioritize sequence

This simply means to place weak body parts at the beginning of your workout so that they may be trained when your energy is the highest. This will ensure that that area will get the most intensity applied to it without being too tired if you were to train it towards the end of your workout. For example: If you have weak calves, work them before thighs. If you have weak triceps, train them before biceps. One thing to keep in mind is to try to avoid training weak links to other muscles first. For example: Do not work shoulders or triceps before chest, and biceps before back. This will result in your arms being too tired to have an effective chest or back workout. Another factor to consider is to place weak points earlier in the week as well. If your training regimen calls for taking the weekends off, training weak areas will be more effective after a couple of rest days.

2.Increase frequency

Another popular, but sometimes abused, method is increasing the number of times a weak point is trained per week. This does not imply training that certain area every single day, but possibly every other day or three times per week. This method is usually reserved for smaller body parts such as calves, but it can be applied to larger areas with modification. For example: if your upper chest is lacking development, simply perform your regular chest workout early in the week prioritizing upper pecs and then later in the week designate a day to doing just a few extra sets for that area. This way you will not run the risk of overtraining with too much volume on both days. Again, try not to over do it. Normally an extra few sets per week is all you need for this method to be effective.

3.Pre exhaust

This tried and true principle is extremely useful for larger body parts that require numerous compound movements. Some trainees may not feel the bench press in their chest very much or they may not really work their thighs thoroughly with squats, instead they feel their hips, glutes, and hamstrings. Pre exhausting that area can solve these problems two-fold. One: performing leg extensions, for example, prior to squats or leg presses will force the actual quads to work harder. Two: you will create new nerve activity in that area you are targeting and strengthening the mind-muscle connection. You will be more in-tune to the specific area so as you go back to a more traditional regimen you will be better connected to that area. Some other examples include flyes before bench presses, dumbbell pullovers before pulls and rows, side laterals before overhead presses, and leg curls before stiff-legged deadlifts.

4.Compound sets

Compound sets are simply a type of superset where two sets for the same body part are performed back-to-back. This compound set can be performed with two different movements or with the same movement (this would be referred to as a strip set or drop set). For example: you could perform incline bench dumbbell curls and then immediately do a set of standing barbell curls. An example of a strip set is doing a set of leg extensions at a certain weight, then when you have reached failure take between 10 to 20 percent of the weight off and continue your set. This may go on for two or more sets until the muscle being worked is completely spent!

5.Staggered sets

This technique is great to use when time is not on your side, but will help with your conditioning as a side effect. A staggered set means just that; you stagger in a weak point movement while you are supposed to be resting during a normal workout. Let’s say you are working chest and you want to bring up the development of your calves. After doing a set for chest, instead of resting, throw in a set of calves in between. By the time your chest workout is complete you will have done a good number of sets for calves all the while spending no more time in the gym.

6.Heavy reps

Sometimes you just need to pile on the weight and punish that weak point. Load the bar with more weight than you are accustomed to and go down to 4, 3 or even two reps on some sets. Sometimes a weak point needs to feel a heavy load to bust through a plateau. Of course you want to perform these reps with utmost form and safety. Heavy reps will do little for muscle mass gain, but the strength side effect will enable you to lift heavier when you return to your normal routine.

7.High reps

Maybe that pesky weak point needs to be pummeled with some high reps; not just 15, 20, or 25 reps, but more like 40, 50, or more! This is especially effective for lower body training as legs can sometimes be made of those stubborn slow twitch fibers. Also, this technique gives you the opportunity to create those strong nerve innervations and develop more of the mind-to-muscle connection. Try doing a few sets of 30 reps or so at the end of a normal routine. For example: for calves do your regular routine and then jump on a leg press machine and rep out. Using a machine (specifically one where you sit) will ensure you will not have any balance issues. If you find yourself getting tired in the middle of your set rest in the bottom position for a count of five or ten and then continue. Try to focus on the burn and blast through those plateaus!

8.Partials

Powerlifters often utilize partials in there training to bust through plateaus and move upwards with their loads. Bodybuilders can benefit from this technique as well. Simply put, a partial is continuing part of the movement after you have reached failure on the full range of motion. This partial movement can be performed at the bottom, top, or middle of the movement. Some are easier than others, so the type of movement will sometime dictate where to perform the partial. A leg press partial usually is done near the top of the movement. After you have reached absolute muscular failure with full range reps, do a few half rep partials from about half way down and then press back to contraction. Find where the partial can be performed with safety for each movement after you have reached failure with full reps.

9.Holds

Do you want to look weird in the gym? Try doing holds and see how many odd looks you get. A hold is a great way to condition the body for greater loads. It is a sneaky way to get a muscle group to adapt to a new weight without actually moving the weight. For example: for squat holds load the bar with more weight than you can actually rep with, maybe enough for a one rep max. Take the weight off of the rack, step back, and then get into the starting squat position with your legs slightly bent. Keep your body tight and let it feel the heavy load and hold it for a count of 10, 20, or 30 seconds. Increase the amount of time each session until you reach 30 seconds and then add weight the next time. This sends a message to the central nervous system that you intend to rep with this weight one day. In other words, you are just letting your body feel a heavy load so it may adapt somewhat. One word of caution; do not lock out your joints on any hold. Keep your joints slightly bent so the muscle will bear the load.

10.Use Bodybuilding.com

Bodybuilding.com has a vast amount of information and interactive tools to help you on your quest to build an impressive physique. Whether it is creating a Bodyspace, writing down your thoughts in a Bodyblog, or keeping track of every single set and rep on the Workout Tracker Bodybuilding.com has you covered. Additionally, you have access to many other bodybuilders and workout enthusiasts by jumping on the Forums. Pick their brains, exchange routines, diet plans, and techniques, and start to formulate your own unique plan of action.

These are just a few methods you can include in your arsenal to build your ultimate physique. One final note: try these techniques for just two or three weeks at a time as they can be intense and could cause overtraining if used for too long. Good luck!

10 Simple Rules to Teenage Mass

2008-09-17T17:55:00.003-05:00

By Brad Borland, M.A., CSCS

When I was a teen I didn’t want to eat and it showed. I was an imposing six-foot-one and 125 pounds of skin and bones. I was highly active with energy to spare, but knew nothing about the benefits of eating enough of the right kind of foods. It wasn’t until I started weight training to pack on some pounds that I found out the connection between my eating and my progress of eating as it applied to my progress. Once I discovered this eating took on a whole new meaning. I went through a lot of trial and error and not to mention growing up throughout those early years. Huge calorie-laden weight shakes, countless hours (up to three per day) in the gym, and all the food I could get my hands on. Ah, those were the days, when I could eat whatever I wanted and burn it off just by chewing!

Of course, looking back I could have done things a little differently. Sure, I was fortunate that as a kid my mother cooked a lot of healthy food, unlike today whereas fast food has become a staple of the American diet. But I still could have focused a little more on a few things and backed off of others. Now as I train many bodybuilders I see a lot of myself in them, especially the extremely thin ones who desperately want to pack on some serious muscle. It is always a great opportunity for me to show them the right ways to get there faster without some of the mistakes I have made. I have been down that road and done that, so it is always a pleasure to show others that I did it and that I am a living testimonial of a major transformation.

Below are some simple rules to follow, or better yet, rules I wished I had followed. These are not hard and fast rules but just basic guidelines to take in and modify if needed. I do think, however, they are very important in your quest to build an impressive physique. As always, please talk to a health professional before starting any program.

Rule 1: EAT!

I cannot tell you how many times I have been asked by others on how to gain muscle. I always answer back with a question; what are your eating habits? Nine times out of ten they are poor. They either eat a ton of junk food or not nearly enough food, period. In your mission to gain weight, you must EAT! You must eat enough all day every day and create a calorie surplus. This does not mean eat everything in sight, but just enough for your body to utilize for your rigorous workouts.

Rule 2: Eat Right

Make sure the food you intake is of healthy choices. Get in good carbohydrates such as cereals, oatmeal, rice, potatoes, pasta, wheat bread, and plenty of fruits and vegetables. Choose healthy proteins such as turkey, chicken, beef, fish, skim milk, egg whites, and light cheeses. I would not worry too much about fats. If most of your diet is of the healthy variety and your goal is to gain weight, the fat content will take care of itself.

Rule 3: Eat Often

Looking back at my old habits, I was guilty of not eating often enough. I would many times skip breakfast and then eat a massive lunch and dinner. Two meals a day was not the best approach. When I began weight training I started eating three solid meals per day with two homemade supplement shakes in between. Talk about crazy! I would mix about three or four heaping spoonfuls of non-fat yogurt, about 5 egg whites, three or four cups of milk and then two scoops of cement-tasting protein powder. Blend it all up and I had myself a super mass 3000 muscle shake! Now, I do not recommend that in particular, whereas now there are so many great products on the market. But the point is to eat frequently with most meals being actual food and possibly a shake or two added to the mix.

A sample daily menu could look as simple as this:

Breakfast:
1 bowl of oatmeal or healthy whole grain cereal with milk, banana, 1 glass of orange juice or milk

Midmorning:
Protein shake

Lunch:
One or two turkey sandwiches on wheat bread, piece of fruit or granola bar

Afternoon:
1 Bowl of oatmeal or whole grain cereal or sandwich with natural peanut butter, glass of skim milk

Post workout:
Protein shake

Dinner:
Chicken, beef or fish with pasta, rice, or potatoes

Rule 4: TRAIN!

You will not gain muscle if you do not train. Not only that, but you will not gain muscle if you do not train hard! I cannot tell you how many times I look around the gym and see so many people playing on their cell phone and/or their MP3 player. So much time is wasted fooling with these devices that precious time is lost. These are the same individuals that tell me that they have tried everything and just cannot gain any muscle weight. Others simply are there to mingle, socialize, or just plain hang out. When you get to the gym show up with a goal, show up to train, show up to train hard! Love going to the gym, love training, have fun training, but train! I used to think to myself: the longer I waited between sets after a certain amount of time my muscles would start to shrink. True or not it fired me up to lift hard and heavy on my next set.

Rule 5: Train smart

Do not train just to train, train smart. When I started I was doing 30 plus sets per body part sometimes up to 40 while spending 3 to 3 ½ hours per day in the gym. I was grossly overtraining, but that is how we all did it back then. My training partner would do 40 plus sets for triceps alone! In this case more is definitely not better; however, I see a lot of guys barely do much in the gym worth anything. Not enough work, not enough intensity, and not enough attention to form and function. Do just enough to work the muscle properly and then leave. Too much of anything is bad for you so adjust your volume, reps, movements, and splits according to your specific needs.

I am a big believer of using your fast metabolism to your advantage. Whereas many have written before regarding “hardgainers” needing to train less often, rest a lot and so forth I am quite the opposite. I feel someone with a fast metabolism can workout more frequently due to there quick turn around to repair muscle tissue. If your nutrition is sound and consistent, there is no reason not to work every body part twice per week.

A good split can look like this:

1. Chest/Back
2. Shoulders/Arms
3. Thighs/Calves

Or

1. Chest/Shoulders/Triceps
2. Thighs/Calves
3. Back/Biceps

Rule 6: Leave your ego at the door

How much ya bench? Who cares! If your goals are not sport-specific then do not worry too much about being able to bench a lot of weight. Your goal should be to be strong all over. I was never a big bencher, but I could always curl a ton of weight. However I was never worried about what others thought of my strength. My goals were to always push myself past my own limits, to challenge myself with every set and rep and to work toward realizing my own potential. Sure, push yourself, and sometimes max out and see where your strengths lie, but not at the expense of safety. Egos can sometimes get you hurt and cause an injury, taking months to repair.

Rule 7: Supplement wisely

You see them everywhere: supplement ads. A supplement is just that: items in addition to your already well-rounded eating plan of solid food. Do not go overboard with powders, pills, and potions. They have their place in a program, but as a teen you may want to see how your body reacts first to good nutrition and hard training. After several years you may want to experiment to see which supplements will work for you. Rule of thumb: if you do decide to try a supplement do so one at a time, read the labels and take accordingly. If you have any questions ask a healthcare professional.

Rule 8: Rest

You grow when you are adequately rested. This means getting the recommended eight hours of sleep per night if not more. When your body is asleep it has the opportunity to repair and grow from that intense training session you did earlier. Lack of sleep equals less growth and improvement. Also, try getting in a 15 to 20 minute power nap before hitting the gym. It will recharge you and do wonders for your performance in the gym.

Rule 9: Seek knowledge

Read about training, do your research and scrutinize everything. Just because it is written or said does not mean it is golden fact. Read articles on Bodybuilding.com, email the Teen Bodybuilder of the Week, get a Bodyspace, and ask questions in the forums. While ingesting all of this information you will form your own opinions, ideals and programs to fit your body and goals. Always seek to learn more.

Rule 10: Have fun

Do not be a prisoner to the gym. Have fun. If you find yourself dreading the gym then back off a little, cut back on days per week you train for a while, relax a little more, and do whatever it takes to get that fire back. Your teen years should be great years to be spent being with your friends and being involved with school not living in the gym. Find a balance. Rely on your friends for support and invite them to train with you, but by all means have fun with it!

For more information on training, nutrition and supplementation simply click on my profile.

Mass Confusion: Which Supplements Are Worth Their Weight

2008-06-03T14:29:00.002-05:00

By Brad Borland, M.A., CSCS

Open a magazine and just look at not only the amount of supplement ads but all the different types of supplements on the market. It is no wonder that bodybuilders are always researching the latest information on the newest supplements and how and when to use them. It can be difficult to sift through all of the info and find which ones really do work and which ones may be a waste of your time. How do you know which supplements are worth your hard-earned money? How do you determine which ones to try and which ones should be a staple in your quest for the ultimate physique? Well, set your chicken, rice and broccoli aside for a moment as I will tell you which supplements should be a part of your foundation program and which you should give an honest chance.

This list will be structured by level of importance and how much relevance it has to your bodybuilding goals for muscle mass growth. It is also considering that you have a sound bodybuilding-friendly diet consisting of plenty of whole proteins, complex carbs, and healthy fats eaten in small frequent meals (five to seven) spread throughout the day. Supplements are just that-they are for supplementing or adding to already good eating habits. If you are not practicing those habits then supplements will not come to your rescue. If so, then enjoy your forthcoming gains!

Number 1: Whey Protein

Whey protein is the granddaddy of supplements and is a must in your mass seeking arsenal. As a fast digesting protein, it is ideal for pre and post workout nutrition and extremely convenient. Rich in Branched-Chain Amino Acids (BCAAs) leucine, isoleucine, and valine, whey is invaluable as a fast-acting muscle booster to help you stay ahead of the curve when it comes to muscle repair and growth.

Try taking 20 grams with complex carbs about 30 to 60 minutes before training and 40 grams with 60 to 80 grams of simple carbs immediately after training. Taking whey before training will set up an anabolic environment in the muscles and taking it after training will enable whey to be more readily absorbed by the muscle tissue. This will bookend your efforts in the gym so you will leave no stone unturned on your pursuit of the most effective recovery.

Also, when choosing a whey protein product make sure it is low in carbs and fat. Carbs and fat slow digestion down a bit. Post workout you want protein to rapidly enter the muscles, which can slow digestion down a bit when you need it most post workout. Some products include protein enzymes to help with digestion. If you have digestion problems with whey try a product with enzymes included, it may do just the trick and allow you to easily digest this “must have” supplement.

Number 2: Creatine

If you have never heard of creatine, then welcome to earth. Touted by athletes and researchers as one of the most effective supplements ever created, creatine has grown quite a powerful reputation. Heavily researched and widely used, athletes from all disciplines have sworn creatine’s effectiveness with readily apparent and fast-acting results. This supplement is another “must.”

As it gets converted to creatine phosphate in the muscles it creates a very anabolic environment in the tissue allowing more protein synthesis to occur. This “superhydration” of fluid in the muscle cells allows more nutrients to help repair and grow tissue. Try taking 3-5 grams pre and post workout with your whey shakes. Again, the pre workout dose will prime the muscles so they will be ready for the intense training to come and the post workout dose will enable the muscles to shuttle in creatine at a quick rate so the tissue will be topped off for the next session.

Some people claim creatine bloats their stomachs and/or intestinal area. If this is the case, it may not be digesting properly or completely. Creatine monohydrate may only be partially absorbing in the intestines but some may still be sitting outside of the intestinal walls. This causes that area to attract water and therefore a bloat in the lower G.I. tract. You are in luck. Creatine ethyl ester is a form of creatine that has been developed to be absorbed even more effectively. Creatine ethyl ester is broken down more readily for easier digestion. For you that means less bloat and more effective digestion of creatine to where it needs to go for growth and repair.

Number 3: ZMA and Antioxidants

“What?” You’re saying. Yes, zinc, magnesium, vitamin C and vitamin E are essential to the body when you are undergoing intense training. Sure, they don’t sound like the latest supplement breakthroughs, but the body produces free radicals which can circulate and cause damage. Antioxidant vitamins C and E can help combat these free radicals and strengthen the immune system, which means a healthier recovery ability and better gains. ZMA helps with increasing Insulin Growth factor-1 (IGF-1) and testosterone-potent hormones to help you along your quest for a more massive physique.

These two categories are what I call foundation supplements. You won’t instantly feel them working like creatine or caffeine, but they are of utmost importance regarding the body’s general health and wellbeing. If the body is not in a healthy state to begin with, how can it possibly build any muscle tissue? ZMA and antioxidants help maintain a healthy foundation so you are able to build upon it.

Take 500 mg of vitamin C and 200 to 400 IU of vitamin E with your first whole food post workout meal. Before bed take a ZMA supplement providing around 30 mg of zinc, 450 mg of magnesium, and 10 mg of B6.

Number 4: Casein Protein

Another great protein product which, with the right timing, can be used to your advantage is casein. Casein is a slow digesting protein for those times when you need a longer lasting supply of amino acids in the bloodstream. It can be taken before bedtime with some healthy fats such as flax oil or natural peanut butter to have steady release of protein. Since it digests slower, casein is also ideal for when you need a convenient protein shake at any time during the day when you are unable to eat solid food. The steady flow of nutrients will allow your body to keep feeding, supplying those muscles with what they need. 20 grams of casein is great to add to your post workout shake of whey, creatine and simple carbs.

Number 5: Glutamine

Another unglamorous supplement is glutamine which is a very abundant amino acid in the muscle tissue. Although not “sexy,” glutamine has a host of unbeatable benefits such as helping muscles take up glycogen after a workout, maintaining immune function, and increasing growth hormone levels. It can also delay fatigue so you can workout harder longer and keep you out of that dreaded catabolic state. If your system is in short supply of glutamine it will actually steal it from muscle tissue, so can you think of any reason not to supplement with it?

Try 10 grams pre and post workout to help combat the fatigue factor and give the recovery process a head start. Again, glutamine may not be a jolt of energy or enable you to instantly have strength gains, but in the long run you won’t be sorry. As another “foundation” supplement glutamine works behind the scenes to help other processes happen.

Other supplements to try:

Here are a few more supplements that may or may not work for you so just remember to try them one at a time. If you were to take all of them at once how would you know which ones worked?

Maltodextrins: Maltodextrins are carbs that are easily digestible. They made from natural corn starch which is cooked, and then acid and/or enzymes are used to break down the starch. Maltodextrin is a great carb addition to a whey or casein shake. This “weight gainer shake” is a convenient way to get some serious calories into your diet without the added sugar.

Vitargo: Vitargo is a high molecular weight, sugar free carbohydrate which is perfect for your post workout shake. It can produce the same insulin spike after training as sugar without the unwanted effects. Combined with creatine and whey protein, vitargo is a great way to add carbs while staying on a low sugar diet.

Arginine: Arginine readily converts to nitric oxide (NO) in the body. By dilating blood vessels, arginine allows more nutrients such as amino acids and glucose into the muscle cells. With more nutrients and fluid in the muscle more protein synthesis can occur. Try 3 grams upon waking, pre workout, and before bed.
Tribulus Terrestris: As a testosterone booster tribulus terrestris can also increase nerve activity in the muscle cells allowing for more powerful workouts. Take 300-500 mg before training.

Carnosine: Carnosine allows muscle to contract more forcefully and for longer periods of time. In addition it can delay fatigue so you can last longer with greater intensity in the gym. Try 1-2 grams before workouts.

So there you have it; five must have supplements with a few to take to the lab (gym) and try for yourself. Remember to always use caution when taking any supplement and always ask a medical professional if you feel you have any health concerns. With a sound bodybuilding diet, hard training, and a few strategically taken key supplements you can build one impressive physique without confusion.

Supplements to Grow On: Your guide to what to take and when

2008-05-05T17:50:00.007-05:00

By Brad Borland, M.A., CSCS

You squat, you bench, you curl your way to a better body each and every day you set foot in the gym. Your goals are set, you drive up more weight for more reps. You are a disciplined hard worker who accepts nothing less than the best from your workouts and nutrition strategies. Sets and reps are counted and documented as well as grams of protein and carbs. Unfortunately you sometimes find that your gains have slowed or stopped or perhaps even regressed! You need that extra boost. You need a good supplement strategy to get you on the road to gains once again. But how much and when do you take them?

This guide will lay the foundation for a solid supplement program; one that is detailed and tactfully assembled for maximum benefit. It will be perfectly timed for the greatest results and even spelled out for the beginner to the advanced bodybuilder. So if it is mass that you seek, grow on this!

First let us list and describe the supplements used in this schedule. A thorough explanation is a must regarding timing and dosages. As with all workout and supplement programs, please consult your doctor before beginning.

Whey Protein: As the “Big Man on Campus” of supplements whey is a staple of any supplement program. Easily digested, portable and effective, whey is a must for anyone seeking gains in lean muscle mass. It will serve as a foundation to this supplement program. Protein powders in general are great for when you have no time to fix a meal or need extra protein without downing another chicken breast or steak. Whey is a convenient way to feed the muscle and boost gains especially when you need it most.

Regarding timing and dose whey is most effective when taken as follows (note: most dosages in this article will be for a bodybuilder weighing around 200 pounds):

-20 grams upon waking in the morning: Your body has fasted for up to eight hours or more, so it is imperative that you down a shake first thing when you wake up. This will shut down the catabolic state you may be in and get you on that road to growth once again. Now, you want the protein to get in rather quickly so no complex carbs or fats, just protein, some simple carbs and a few other things (which we will get to in a moment). Your body will thank you for the surge of amino acids!

-20 grams pre-workout: It is time to get the levels of aminos in the bloodstream up once again. Taking whey prior to your workout will ensure that your muscles will have a steady stream of protein during your workout so that it can actually begin the rebuilding process early.

-40 grams post-workout: This is primetime to get a quickly digested protein in the body along with about twice the simple carbs (80 grams). No later than 30 minutes after a workout down this cocktail along with a few other ingredients to boost insulin levels which will stimulate protein synthesis by driving glucose and amino acids into the muscle.

Creatine: Another well known and effective supplement is creatine. As it gets converted into creatine phosphate in the muscles, which produces energy for contractions during training, supplementing with creatine can ensure that levels of it are topped off. Plus, creatine will force more water into the muscle cells creating an anabolic environment increasing protein synthesis. For strength and size it can’t be beat!

-3-5 grams pre-workout: Taken with a moderate amount of complex carbs and 20 grams of whey protein taking creatine at this time will guarantee your levels are filled up.

-3-5 grams post-workout: Within 30 minutes after training combine creatine with 40grams of whey protein and 80 grams of simple carbs to get a potent growth producing shake. After training your muscles are screaming for nutrients so why not give it to them? The insulin response from the simple carbs will also shuttle that creatine right into the muscle.

Casein Protein: Another convenient protein source, casein is slow digesting so it will be digested and released into the bloodstream at a steady rate feeding the muscles over a longer period of time. Whereas whey is used for rapid absorption, casein is used when you need protein to “stick around” a little longer, maybe between meals or for when you know you will not get in another meal for awhile.

-20 grams post-workout: Take in 20 grams of casein along with your other post-workout supplements. Whey is used to get instant nourishment to the muscles while casein is taken for when the whey is digested and the muscles still need aminos for recovery. This will also help you stay satiated until you eat your post-workout whole meal.

-20 grams in the middle of the night: Since it is slow digesting, you can also benefit drinking a shake in the middle of your sleep to ensure your body is getting the protein it needs. During sleep the body is basically fasting and this may cause your body to dip into a catabolic state. Ingesting a shake at around three or four hours after going to bed will guarantee your quest for mass is still on track. Now, you may have to set your alarm, but hey, it is all for a good cause.

Glutamine: Glutamine is considered a long-term commitment. Though not as noticeably effective as creatine, glutamine has many unseen benefits. As one of the most plentiful amino acids in the body, glutamine assists in recovery by helping muscle cells take up glycogen after a workout, boosting growth-hormone levels and maintaining immune function so you can stay healthy. It can also help delay fatigue during a workout so you can turn up the intensity for a longer period of time. The digestive system requires so much glutamine to function that it will take it from muscle tissue so supplementing is a no brainer.

-7-10 grams upon waking in the morning: This will be taken with your small whey shake mentioned above. Again, this will be absorbed quickly to help get your body out of a catabolic state it may have slipped into overnight.

-7-10 grams pre-workout: This will help you workout longer and keep up your intensity.

-7-10 grams post-workout: Again, taking glutamine after a workout will help with glycogen uptake to quickly start the recovery process and get you in that anabolic state.

-7-10 grams 30 to 60 minutes before sleep: This is another great opportunity to protect your hard earned muscle right before you go to bed. This taken with the small casein shake will help fend off the nightmare of catabolism.

Branched-Chain Amino Acids: BCAAs leucine, isoleucine and valine are used for fuel during intense workouts thus preventing your body from scavenging hard-earned muscle for energy. At other times of day BCAAs help stimulate protein synthesis and ward off cortisol, the catabolic hormone.

-5-10 grams upon waking in the morning: BCAAs first thing in the morning is just another weapon in your arsenal to ward off the catabolic effects of fasting most of the night. Your body can readily utilize BCAAs as fuel while whey and glutamine quickly get to muscle tissue.

-5-10 grams pre-workout: Again, taking BCAAs before a workout can fuel the body with energy so you can spare muscle tissue and it will also keep you in an anabolic state for growth.

-5-10 grams post-workout: This will enhance protein synthesis and depress the catabolic hormone cortisol which can enhance muscle breakdown and limit testosterone’s effect on muscle growth.

Arginine: Readily converted to Nitric Oxide (NO) in the body arginine is a powerful supplement with a host of benefits. It allows more blood flow to muscle by dilating vessels to allow more nutrients in such as amino acids and glucose as well as hormones like growth hormone, testosterone and insulinlike growth factor-1 (IGF-1). Also, having a greater water delivery into the muscle cells means an increase in protein synthesis, which, in turn, spells more muscle growth.

-2-3 grams upon waking in the morning: At this time arginine will dilate blood vessels to shuttle in the nutrients of other supplements.

-2-3 grams pre-workout: This will enhance the natural increase of growth hormone before a workout.

-2-3 grams 30-60 minutes before sleep: This is another time to take advantage of the burst of growth hormone as arginine will only enhance this effect.

Tribulus Terrestris: As a proven hormone booster Tribulus Terrestris can increase testosterone from cholesterol in the testicles. It also has the ability to enhance the firing of nerves in muscle for increased strength during workouts. If you need that extra boost in power before a workout Tribulus delivers.

-250-500 mg pre-workout: Get that extra surge of testosterone before heading to the gym.

ZMA: ZMA (the combination of zinc magnesium plus vitamin B6) has been shown to increase IGF-1 and testosterone levels. Zinc has very powerful recovery benefits and magnesium will actually calm the nervous system down so the body has an easier time resting. The better you sleep the more opportunity your body has to grow.

-30-60 minutes before sleep: 30 mg of zinc, 450 mg of magnesium, and 11 mg of B6.

Antioxidants: Antioxidants have the ability to rid the body of free radicals which are produced from periods of severe stress such as from an intense workout. It is wise to supplement with vitamins C and E to combat this damage and keep your body in an anabolic state.

-500 mg of vitamin C at your post-workout whole meal: Vitamin C will help with joint health and immune function.

-200-400 IU of vitamin E at your post-workout whole meal: Vitamin E has the ability to reduce muscle cell damage and helps with recovery. This antioxidant is also important for skin, nail and hair health.

---The Schedule for Growth---

Upon waking in the morning:
20g whey protein
2-3g arginine
7-10g glutamine
5-10g BCAAs

Mid-day:
Whey (20g)casein (20g)protein shake

Pre-workout:
20g whey protein
2-3g arginine
7-10g glutamine
3-5g creatine
5-10g BCAAs
250-500mg Tribulus Terrestris

Post-workout:
40-80g simple carbs
20g whey protein
20g casein protein
7-10g glutamine
3-5g creatine
5-10g BCAAs

Dinner:
500mg vitamin C
200-400IU vitamin E

30-60 minutes before sleep
20g casein protein
2-3g arginine
7-10g glutamine
ZMA (30mg zinc, 450mg magnesium, 11mg B6)

Middle of the night:
20-30g casein protein

So there you have it. All of your supplement questions answered from timing to dosages, now you can get on the road to growth. This may seem like a lot to “digest” right now, but if you are new to supplements start by taking some whey protein at the specified times of day and then experiment with the others to see what will work for you. Everyone is different so some supplements may be a better choice for you than others. Just make sure you are eating a bodybuilding friendly whole food diet because without it supplements will not save the day. Eat plenty of complex carbs such as potatoes, wheat pasta, rice, wheat bread, and oatmeal along with lean proteins such as lean beef, turkey, chicken, eggs and fish. In no time you will be on your way to a bigger self.

Kyle Roberts: Champion Wheelchair Bodybuilder

2008-05-05T17:40:00.002-05:00

by Brad Borland, M.A., CSCS

1. Tell me a little bit about yourself (background).

I am 23 years old 6’ 3” and weigh 155-160 lbs in the offseason and come down to 150-152 lbs for a contest. I have been lifting for probably the last 11 years, and I have been involved with sports my whole life. In high school I played pretty much every sport there was, football, basketball, baseball, and track. I then went on to Louisiana State University (LSU) after graduation and had a roommate that was a two-time national powerlifting champion who recruited me to powerlift for school. I was doing about one year of training for the LSU powerlifting team when I became paralyzed from the waist down at 19 years old. That was April 8, 2004 and I was in Bay St. Louis, MS and I was at a fishing camp, leaned up against a railing, the railing collapsed I fell ten feet.
I was going through rehab and that is when I started lifting again. I came to Southeastern Louisiana University (SLU) and met you, Carrie Addison, Tyson Hill, Myles Hannaman and everybody at the gym. It wasn’t until them that I actually started looking at bodybuilding and started training seriously for bodybuilding two years ago.

2. Could you go in to a little more detail about the extent of your injury?
I am what you call a T10 paraplegic, which would be from your bellybutton down.

3. What interested you in weight training itself/bodybuilding?

I have always enjoyed lifting weights. You get to see results, your body becomes bigger and stronger, people notice you more, it gives you a lot of self confidence, and it is a way to stay healthy, but for me personally it is a passion. Anything I’ve done I’ve always done 110%. I am glad I was always involved and became passionate about it. The way I saw people in wheelchairs was, you’re in a wheelchair and people are going to notice you so why not present yourself in a positive way. Some people are going to look at you in a wheelchair and think, “Can I help him?” Others will think, “Wow, he’s out there, he’s getting stuff done, he’s independent”. I want to present myself as independent, physically fit. I have always been a person who does not want sympathy. If I can give advice to any other paraplegics who need that inspiration - not only do it for you, but prove people wrong. If people think that you can’t do it, show them that you can, show them that you can better yourself. With bodybuilding I was able to take it a step further and be an inspiration for others. Be an inspiration for myself. If I can get on a decline bench without having any balance and strap myself in and lift weights, then hey, the possibilities are endless. It’s just one way also to ease the pain - its good therapy.

4. It was definitely instrumental in your recovery and your motivation with the injury?
Definitely, and with doing wheelchair bodybuilding and getting out there on stage and competing against others in wheelchair, just being in front of an audience is a natural high. It’s just an adrenaline rush. You just do it for everybody, it’s great, it’s wonderful.

5. How did you get involved in competitive bodybuilding?

I have always been a competitive person. Seeing the people I was lifting with at SLU’s gym doing bodybuilding made me think why can’t I. And also do it the all natural way. Live by Mother Nature. All you need is hard work and dedication with those hard intensity training sessions and you get the exact same results as someone else who is doing something artificial to their body.

6. How long have you been competing? Tell me about the shows you have done and your feelings towards them.
I have been competing since June 23, 07. That was the NPC greater Gulf States show, in Metarie, LA. It created an incentive for people to come and compete in a wheelchair contest by having the championships rather than just a wheelchair division. I competed in the novice division and crossed over into the open light weight division. I placed 1st in novice and 1st in light weight. I started training for that competition, in Oct. 2006 knowing that I would compete no matter what. Overall I probably started in Feb. Mar. ’05 training for body building. After that NPC show, I recently did WNSO FAME North America Championship in Miami, FL November 4, 2007. They had a physically challenged division and I took 1st.
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7. Where do you find motivation in the gym?

My motivation in the gym is to outwork the person who is an upright walker. Being in a wheelchair, my motivation is - can I adapt and overcome? can I create a routine, or an exercise to get the exact same results as someone who is not in a wheelchair and can do something a lot easier? My goal is to outwork everybody in the gym. There are a lot of people in there who are dedicated, but I just try to go one step further. My goal in the gym is technique. I have always believed in slow and controlled movements. If you’re going to lift and you want results, go with the lighter weight just to get the form down because you will build up to heavier weights latter.

8. What motivates you in life?

My motivation in life is that I want to be a success story. I have always loved talking to people and I have always put myself out there to help other people and be a role model so people who get down can look at me and say that if he can do this if he goes through all the trouble and has to go through a lot of challenges and is a success then, why can’t I be? Just to get through a day with everything I have to go through - that is my motivation. I want to motivate everybody, not just people in wheelchairs. I just take one day at a time.

9. How do you keep a positive attitude?
When I was in the rehab hospital I saw kids younger than me who were quadriplegics. They had brain damage. I could do a lot more than they could do, and in there mind they wished they were like me. I want to make sure I give “us” a good name. That really gives me a positive attitude. You just can’t take everything too seriously. You have to take life one day at a time and live it up.

10. How has bodybuilding changed you?

Bodybuilding has definitely changed me for the better. It has made me more patient with life. With bodybuilding you just can’t work out one day and get results. You can’t work out for weeks and get results. You have to work out months, and months, and months and you get the results. You learn to be patient with things. With bodybuilding you learn to appreciate your health, other people in the gym who are competing because you know what they are going through; a diet, frustration, carb depletion, and water cutting. You can be there for them because you know what they are going through. You can give them that little bit of extra intensity. As you run into problems in your life down the road it helps you learn to cope.

11. What do you hope to accomplish with your competitive career?

I would love to bring wheelchair bodybuilding out there and to be a front runner at every show. I would love to get a wheelchair bodybuilding show to the point where it is exclusive. I want us to realize that as wheelchair bodybuilders we can look just as good and we can entertain. I want to be a pioneer. I want to take it to new lengths. Let people see the hard work and dedication that we go through to look good and not go on stage and just look okay. I don’t want people to say well he can’t do this or he can’t do that because he is in a wheelchair. I want to go on stage and look better than the people in the open class or the masters or the pros. I would love for people to think, “Wow. If he can do it then I can do it.”
Plus you want people in your condition to find an outlet, find something to get into and to be a part of.

12. What challenges do you face working out and tell me about the exercise you have had to create to meet your needs?
My biggest challenge in the gym has been to learn how to balance. I had to learn how to counter balance myself. If I am doing a one arm bicep curl I have to hold on to something or lean my body weight to one side to lift that weight. When I get on a bench to do chest press of skull presses I am not able to do as much weight as you really can because I cannot stabilize myself to lift. I can’t get down on myself for that because I am actually getting a better workout. For example, I can’t do bent rows. One exercise I had to create was a way to do bent rows. The only way someone in a wheelchair can do bent rows and other back exercises is with a machine. That’s okay for sculpting, but I am here to build mass. I just started looking around. I tried leaning down in my wheelchair and doing the lat pull, but it just wasn’t working. The wheelchair was just too awkward for it. I saw the unilateral Hammer Strength leg press and I noticed that my wheelchair could fit all the way to one side, that way I could rotate from arm to arm and simulate a bent over row. Another exercise I do is pull-ups with the smith machine. It is very hard to find a way for someone in a wheelchair to do pull ups. Usually all of the grip bars are up really high and you can’t reach them. I went to a smith machine that works as a way for me to spot myself. I just adjust the smith machine to the proper height, lock my wheelchair and do a pull-up.

13. You also utilize in addition to that machine a lot of cable movements. I do cables, I do dumbbells, straight bars, I do anything and everything. the best advice I can give to someone who is in a wheelchair who either wants to get started or has already gotten started and is having problems with balance, get the biggest velcro belt you can get to strap yourself to the bench. I strap right around the chest, right below my rib cage which takes away the balance issue of feeling like you are going to fall off the bench. It really does help out. With the cables they have adjustable levels so you can put your back up against the bar and strap yourself to it. That way your wheelchair is not going to roll away

14. Briefly touch upon what kind of diet you follow.

For a contest I do a different type of diet than the usual bodybuilding diet. I stay with more of a real fresh produce diet. I prefer fresh fruits and vegetables. I will eat a banana in the morning. I eat as much as I can about every hour. I would rather not take a multi-vitamin because I would rather eat and get my nutrients through fruits, vegetables, and meats. I find that I get a little better results eating this way. Fresh vegetables were put here on earth to eat and the best way to try and do it is to mimic the body of a Greek god. They didn’t have any supplements to do that. They just ate what the land gave them.

15. What kind of training routine do you follow?

I do a lot of change ups. For about 2-3 weeks I’ll do 4 sets. For the 1st set I do 12 reps, 2nd set 10 reps, 3rd set 8 reps, 4th set 6 reps. I do that for about 2 or 3 weeks. I may switch to 4 sets of 5 after that. I change it up and instead of doing 12, 10, 8, 6, I may do an odd number of reps. I change it up to keep myself from hitting a plateau.

16. What are your strategies when dieting for a show? How do you get so lean? Since you are unable to use the elliptical and other cardio equipment, how do you adapt?
I rely heavily on the diet. I always lift heavy and I always try to increase my weight since I am trying to build, not lose mass. If I try to do cardio in my wheelchair, I am just destroying my shoulders and there is no point for that. I am really big on my diet. I diet far out and I pretty much diet year round. So when it comes down to a competition I just cut carbs and cut natural fats.

17. What advice do you have for someone in a wheelchair who is wanting to train and/or compete?
The best advice I can say is do it! Don’t second guess yourself and not get involved. Jump in it. Even if you are just lifting for yourself and it’s not starting to show yet keep lifting. Why not prepare for a show? Why not put yourself out there? Christopher Reeves put himself out there to try to help people in wheelchairs with research and tried to better everybody. We live in a physical condition that is challenging. The best advice I can give to someone who is thinking about it is, have no regrets.

18. What are your future plans/goals?
In 2008 I hope to do about 5 or 6 shows. I plan to definitely do the Texas Shredder (OCB) and the Toronto National Championships show (WNSO). I would love to turn pro and put out a couple of workout videos. I would also like to set up a website to serve as a source of information for everybody. Instead of trying things out on their own and losing time to get results they can e-mail me for advice.

19. What are you going to school for right now?

I am working on my bachelor’s degree in History with a double minor in Business and German. I like the thought of working for the government because I have my weekends off to do shows, but mainly for the benefits. Knowing that once I start working for the government I feel like I will have job with financial security. One of my long term goals is to study abroad to learn about the real world and to find out what other countries are doing. I would also like to study elsewhere in the U.S. at some of the topnotch universities.

20. How can people contact you?

email: w0261213@selu.edu
Bodyspace through bodybuilding.com

21. Famous last words?

Keep up, don’t ever see yourself as less than another person just because you are in a wheelchair. You can be superior. Be willing to get yourself out there and let people see you doing things. Don’t be afraid or embarrassed. Just live with it, that’s the best way to go. Don’t see your self as different, but different in a better way.

Specific Progressive Overload Training: S.P.O.T. Part 3

2007-05-16T14:34:00.001-05:00

FIRE YOUR GUNS!

By Brad Borland, M.A., CSCS

Guns, pythons, pipes, shirt sleeve tearing, eye popping arms are what any true bodybuilder is after. Filling out your sleeves and having people compliment on your massively developed arm musculature is a very common goal. Arms are what people are talking of when they ask, “Show me your muscle.” Sure, it’s been called a “beach” muscle, but usually you will find big arms attached to well developed backs and chests as well. Thick, horseshoe shaped, ripped and striated triceps coupled with highly peaked, fully chiseled softball sized biceps are the pursuits of many competitive bodybuilders and recreational lifters as well. Nothing sets a lifter apart from others in a crowd as noticeably as big arms.

When a bodybuilder raises his arms overhead for a front double biceps pose, nothing is left to chance. He could have great pecs, lats, and legs, but if the arms are underdeveloped then proportion is thrown off completely. His weakness has been exposed! Back double biceps, front lat spread, side chest, side triceps – in nearly every pose the arms are a large part of the scrutiny of the physique. Even for the recreational lifter, arms are an integral part of the form and function of the physique. Not only is built muscle an objective, but strong, functional and powerful arms are essential in so many other lifts in your regimen.

I see arm development two-fold. One: the most obvious would be direct arm muscle stimulation. This is achieved through specific movements such as curls for the biceps and pressdowns and extensions for triceps. These also can be considered isolation movements. Two: indirect stimulation through synergistic compound stimulation. This occurs through rows and chins for the back and presses for the triceps. I truly believe that massive, well developed arms will not be achieved unless you are rowing, and pressing pretty impressive weights. Therefore, direct (isolation) stimulation need not be excessive. In other words, I feel a lot of trainers are utilizing too much volume and not enough intensity. In addition, if you have read my other SPOT articles, I believe frequency is a major key ingredient in the effectiveness and success of development.

In this SPOT article I will go into detail about the ins and outs of complete arm development. Frequency, volume, reps, sets, angles, order of movements all will be outlined. Muscle is basically built through consistency and patience. There is no secret weapon and no crazy plan of action that you will want to abandon in the near future. The principles in this article are tried and true, gut-wrenching, blood pumping techniques that are quackery-free. So go ahead and go to bodybuilding.com apparel section and buy some larger t-shirts – you’re gonna need ‘em!

Indirect Stimulation

As said before, indirect arm stimulation deals with the work done on your back, chest and shoulders that indirectly affect the arm musculature. Bench pressing, shoulder pressing, rowing, and pull-ups and pull downs all will influence arm growth to a great degree. So much in fact that I believe without doing most of those key moves, one will not achieve their true potential regarding arm development. Every client I have trained over the years has increased their arm size simply by incorporating heavier, compound lifts into their routines. Once I had evaluated and redesigned their training routines, they immediately benefited in larger and more developed arms without too much time spent on isolation movements.

Isolation movements certainly have their place, but if you are not doing your “homework” with the rest of your training then reevaluate your training and make the necessary adjustments. You will not build impressive arm size while doing flyes and cable crossovers for chest and doing pullovers and machine rows for back. You must incorporate flat and incline barbell and dumbbell bench presses, barbell and dumbbell shoulder presses and bent-over rows, t-bar rows and chin-ups. Even deadlifts and squats have a substantial affect on your ability to build an impressive set of guns by naturally stimulating growth hormone.

Lock and Load!

To get a comprehensive battle plan in place we must attack the arms from all angles and carefully choose movements as to not be redundant and avoid stagnation. This program takes the same principles from SPOT Part 1 and uses them to compose an arm program that produces results. It will use an “A” and “B” routine system to avoid hitting a plateau and moderate volume to avoid over training. They are done twice per week on the same day as shoulders. For example: Day 1 is chest and back, Day 2 is shoulders and arms, and Day 3 is legs, then a day off or repeat all three days with the seventh day off.

Working biceps and triceps together is advantageous to your success. Instead of working them after chest and back when they may be too drained to train, they are fresh on their own day. Also, they are in close proximity to each other so blood can pool into the arm for each muscle group easily and you can achieve maximum contraction. This will also come in handy when you want to superset biceps and triceps for a real intense shirt sleeve busting workout.

Here are some guidelines:

1. This program utilizes basic movements done in any gym. Basic compound movements are your bread and butter for the best results so forget the one arm cable curls for now. You might look good doing them in the mirror but a slight pump is about all they will deliver. Barbell and dumbbell curls and lying barbell and dumbbell extensions, close grip bench presses, and pressdowns will make up the bulk of the program.

2. Always practice good form, but not perfect. I believe in the 95 % rule. Use 95 % good form with 5 % controlled (but safe) cheating. If you literally used absolutely perfect form on every single movement then you will not make great gains. The body is not a machine and does not move on sliders and hinges. It is pliable and utilizes its own plain of motion to function. So, use good form all of the time, but a little body english is acceptable near the end of a set to squeeze out those last few result producing reps.

3. Work hard! When you enter the gym, be ready to go to work because this program is designed for the hard worker. Rest only 1 to 1 ½ minutes between each set. Every set is important and must be taken to failure. If not, then you are just spinning your wheels and going through the motions. Hit those arms hard and then get out.

4. Be progressive. I cannot stress this principle enough. This is resonated throughout all of the SPOT articles. Keep a log of all of your sets, reps and weights so you can easily track your progress. Increase in reps and/or weight at each session. This is the only practical way to keep up with your progress. A log will also let you know which movements are working and which are not so you will be able to make the necessary adjustments.

5. Make adjustments when necessary but only one at a time. You may not like to do a certain movement at a certain angle, or you may have a minor injury that prohibits a particular movement. Make adjustments when you absolutely need to, but keep the basic principles intact.

6. As said before, this program utilizes an “A” and “B” type system. This will enable you to avoid stagnation, but at the same time still be progressive on a structured schedule. All “A” workouts will be progressive on each other and the same with all “B” workouts. This also allows more variety of movements for more development and can also break up monotony.

7. Did I say BE PROGRESSIVE?

Ready! … Aim!

Here are a few notes on specific movements. Sometimes a slight turn of the wrist and a different grip can make a huge impact on the movement’s effectiveness.

Biceps:

Barbell curls: This is the basic granddaddy of biceps mass builders. Use textbook form with a slight “bump” at the bottom of the last couple of reps.

Dumbbell curls: Curl each dumbbell at the same time and make sure you start and end the motion with a thumbs forward position. Keep you elbows by your sides and curl in a controlled manner. Curling both dumbbells at the same time with exhaust your lungs less and will allow each biceps to be under tension without resting.

Incline dumbbell curls: Again curl both dumbbells at the same time and be sure to pronate and supinate the wrists as you curl. You do not need an extreme angle on these, but get a good stretch at the bottom. Remember, keep the muscle under tension.

Dumbbell concentration curls: These are done freestanding with the elbow pointing straight down and curling up to the anterior (front) deltoid. Do not rest at the bottom and squeeze hard at the top.

Preacher curls: Use either a straight bar (preferable) or a cambered (EZ) bar, depending on your flexibility and comfort. A huge mistake I see people make is resting at the top. Curl the weight up, squeeze and then lower it in a controlled manner. Two safety points: adjust the seat so that you are over the pad. You do not want your shoulders pushed up like you are shrugging. Also, be careful not to bounce at the bottom as the preacher bench can put the biceps in a vulnerable position.

Machine Curls: As to not mimic preacher curls do these one arm at a time. This is sort of a machine concentration curl. Squeeze at the top and low in a controlled motion.

Triceps:

Lying barbell extensions: Use a straight bar on these with a grip about shoulder width apart. Lower the bar to your forehead with your elbows over your eyes. This put your upper arms at an angle so when you straighten your arms the bar will be over your face and not your chest. This keeps the triceps under constant tension.

Overhead dumbbell extensions: This movement can be performed with both arms or with one arm at a time. Just be sure to control the weight behind your head and get a good stretch at the bottom. The machine version is similar.

Pressdowns: Both V-bar and reverse grips are used in this program. Keep you elbows by your sides and squeeze at the bottom. Try to avoid “pressing” the weight down. For reverse grip pressdowns try using a cambered bar for wrist comfort.

Close-grip decline bench press: Doing these on a decline puts the triceps in a strong position. It is like doing a pressdown but with free weights. Use a grip about shoulder width as an extremely close grip will cause wrist stress.

FIRE!!!

Routine 1: This routine is for those working out in a decently equipped gym. Most gyms are pretty well equipped with basic benches, dumbbells, barbells, cable apparatus’ and specific arm machines.

A. Biceps:
Barbell curls 3 x 8-12
Incline dumbbell curls 3 x 8-12
Concentration curls 3 x 8-12

Triceps:
Lying barbell extension (nosebreakers) 3 x 8-12
Overhead dumbbell extensions 3 x 8-12
V-bar cable pressdowns 3 x 8-12

B. Biceps:
Seated dumbbell curls (both arms at the same time) 3 x 8-12
Preacher bench curls (EZ bar or straight bar) 3 x 8-12
One arm machine curls 3 x 8-12

Triceps:
Over head triceps machine extension (or with rope) 3 x 8-12
Close grip (about shoulder width) decline bench press 3 x 8-12
Reverse grip pressdowns (with a cambered bar) 3 x 8-12

Routine 2: This routine utilizes the superset principle. By supersetting you not only save time and increase intensity, but you also stimulate other growth factors as well as boost strength potential. When the biceps (for example) are working, the triceps are forced to rest and vice versa. Therefore, the triceps are ready to knock out a set because it was forced to rest. The continuous burn in the arms also naturally releases growth hormone for a more productive workout.

A. Superset: Barbell curls 3 x 8-12
Lying barbell extension (nosebreakers) 3 x 8-12
Superset: Incline dumbbell curls 3 x 8-12
Overhead dumbbell extensions 3 x 8-12
Superset:Concentration curls 3 x 8-12
V-bar cable pressdowns 3 x 8-12

B. Superset: Seated dumbbell curls (both arms at the same time) 3 x 8-12
Over head triceps machine extension (or with rope) 3 x 8-12
Superset: Preacher bench curls (EZ bar or straight bar) 3 x 8-12
Close grip (about shoulder width) decline bench press 3 x 8-12
Superset: One arm machine curls 3 x 8-12
Reverse grip pressdowns (with a cambered bar) 3 x 8-12

So there it is; a great arm routine for massive biceps and horseshoe triceps. Remember to keep track of your progress and try the routine out for at least 6 weeks. Also, refer to the other SPOT articles for more routines and program principles. And don’t forget to email me your questions, comments, progress and ideas. Fire your guns at will!

About me

2007-05-16T14:03:00.000-05:00

Born: August 24, 1974
Height: 6' 1 1/2"
Off season weight: 235 lbs.
Contest weight: 215 lbs.

- Masters Degree in Kinesiology: Health Studies
- NSCA-Certified Strength and Conditioning Specialist
- Member of the Louisiana Air National Guard

Contact: bradborland@hotmail.com
Blog: www.onlinemuscle.blogspot.com

Competitive history:
- 2007 WNSO North American Championships: 4th Tall
- 2007 OCB Yorton Cup: 6th Tall
- 2005 NGA Natural Louisiana: 2nd Heavyweight
- 2005 Musclemania Superbody: 6th Heavyweight
- 2003 Musclemania Texas: 1st Novice and 3rd Heavyweight
- 2003 Musclemania Delta: 2nd Heavyweight
- 2001 Musclemania Delta: 2nd Heavyweight
- 1999 Natural Louisiana Classic: 3rd Open Heavyweight
- 1998 Natural Louisiana Classic: 2nd Novice
- 1998 Natural Gulf Coast Night of Champions: 1st Novice

I got started in weight training actually indirectly through my brother. When I was 15 years old my parents gave my brother a weight set to improve on his martial arts. He didn't take to it all that much and I picked it up (literally) and the rest was history. I always wanted to be involved in something that was all mine. I wanted to be the athlete, coach, motivator, everything. I didn't decide to compete until my early twenties. It's not that I was nervous about being on stage or anything; I just wanted to do it naturally and found it difficult to find natural shows locally. I finally found one about 100 miles away, so a friend of mine and myself packed a truck and headed to Mobile, Alabama and I won my first novice show! Since then I have been hooked.

I went on to earn my Bachelors and Masters Degrees in Kinesiology. I have trained and coached many from all aspects of life from the competitive bodybuilder and athletes to the elderly and rehabilitated. I have trained in wellness clinics, hospitals, health clubs, student recreation facilities, and have helped many with diets and eating habits.

I am also a member of the Air National Guard and proudly served in Afghanistan in 2003. However, upon coming home from Afghanistan I was diagnosed with Hodgkins Lymphoma, an immune system cancer. My brother and father had the same type of cancer before, but I thought it would somehow skip me. I went through 8 1/2 months of chemotherapy. I lost over 30 pounds, a little hair, and a lot of energy. I would not have done as well as I have if it was not for all of my family and friends checking up on me from time to time and keeping good company. A special thank you to my parents for all of their love and support. And also thank you to all that wrote to me or called, it was much appreciated and worth it.

I love bodybuilding because of the challenge you put on yourself. You are the product, creator, and everything in between. It is unlike any other sport. It embodies so many principles such as discipline, dedication, hard work, mental focus, sacrifice, triumph, and the list goes on. Presently this has evolved into something more because now I compete for myself and for the pure joy of competition. More triumphs and challenges are yet to come, but as long as God is on our side anything is possible!

Take care,
Brad

The Poor Bodybuilder: Big Results on a Skinny Budget

2007-03-25T13:02:00.001-05:00

By: Brad Borland, M.A., CSCS

Have you ever thought to yourself that if you only had the time, money and conveniences of a successful competitive bodybuilder you too could achieve a physique of your dreams? You too could workout when and how you wanted too, prepare and eat all the right kinds of foods and supplements, and get the rest you need to repair and grow new muscle. You say to yourself that you just don’t have the time and resources like those “other guys” do. Those “other guys” have “the life” conducive to the bodybuilding lifestyle. It is so easy for them and you have such a difficult time inching up the ladder scrapping every morsel of time and bit knowledge just to gain an ounce of progress.

Hopefully this article will shed a little light on scheduling your time, finding ways to save money on food and supplements, convenient food preparation, and other little tricks to help you reach your goals a little easier. Sometimes all it takes is a little tweaking to make your workouts a little more effective and to get more out of each set, rep, meal and supplement you take. Being more efficient and effective will enable you to reach those goals all the while saving a little time and money on your journey.

Below is a list of tips and tricks to help you make the road to success a little easier on your schedule and your wallet.

1. Wheel and Deal: When joining a gym see if the facility is running any specials such as the first month being free or waiving the registration fee. Maybe they have a special couples rate for your significant other. Most fitness facilities want your business so they will try to work with you to get you in their door, but don’t be afraid to ask about special offers just in case they were not offered up front. For college students there are ways to utilize on-campus facilities such as recreation centers specifically for students which are usually included in the price for tuition. Many facilities will also offer student discounts.

2. Buy in Bulk: Get a membership at a local wholesale warehouse. They sell foods in bulk which break down to be cheaper per serving. Remember when buying in bulk to freeze most of your meats and thaw as you prepare them for the week ahead. You can easily buy large amounts of chicken, ground meats, beef, oatmeal, rice, frozen vegetables, milk, and other staples of a bodybuilders diet plan. You will have large amounts of food and less trips to the store.

3. Clip Coupons: If you do not have access to one of those wholesale stores you can always find ways to save at your local grocer. Many stores have special discount cards, coupons to save 10 or 15%, and 2 for 1 deals. Keep an eye on their deals and what time of the week they are running them.

4. Be Supplement Savvy: As I said regarding food, have the same mindset with supplements. Look for deals at your local supplement store. Find out if they have specials during each month and/or if they have a special discount club to belong to. Even better, look online for great prices such as bodybuilding.com. Many sites will also offer you free gifts with your purchases. Compare prices and carefully look at prices per serving as to serving sizes and servings per container vary from product to product.

5. Brown Bag It: Try to prepare your meals at home as much as possible. Take meals to work instead of going out to lunch every day, make smoothies and protein shakes at home instead of buying them pre made, and going out to dinner should be kept to a minimum. This will ensure you are eating all of your bodybuilding friendly meals on a regular basis and will give you consistency and keep you on a schedule toward your goals. Make going to lunch or dinner a treat and something that you do only once a week or so.

6. One at a Time: No one said you had to use every supplement on the planet to guarantee success. Try one supplement at a time to see what effects it will have. You will know if most are working within six weeks or so. This will not only save you money in the long run but will also let you know which ones work and which ones you are wasting your time with. Experiment and stick with the ones that work for you.

7. Spend Your Time Wisely: If you are the type to go home from work before hitting the gym, save some time and pack a gym bag and head to the gym right after work. If time permits you may want to train in the morning before work or class to free up time for other things in your personal life. It takes a great commitment to schedule your time wisely. If time is not on your side when in the gym try supersets and staggered sets during your workout. It not only saves time but will also give you a cardio effect. Do calves in between sets of arms or superset chest and back or biceps and triceps together.

So there you have it, just a few tips for the financially struggling but committed bodybuilder. There are ways to your goals you just have to be creative and careful in your choices. If you want it bad enough you will find resources and creative techniques to get you there without breaking your bank. Good luck.

Beyond Rebuilt Part 3: Principles of Motivation

2007-03-23T14:19:00.000-05:00

By Brad Borland, M.A., CSCS

A Look Back

In the first and second Rebuilt articles I outlined my story of coming back from cancer, recovering and competing again in the great sport of natural bodybuilding. It was an interesting uphill journey from being sick from chemotherapy to posing onstage in front of hundreds of people. It was a long road which now seems like a lifetime ago. Traveling to the clinic, getting filled up with chemotherapy, dragging myself back home and feeling sick to my stomach for months seems like it was all a dream sometimes. I sometimes get wrapped up into what I am currently doing in my present day routine that I have to stop and think about what I really went through.

It is very surreal to think about now. I have survived and I am alive and I am thankful for it, but I am scarred. Obviously I am scarred physically from the procedures performed on me – the cutting and puncturing over nearly a year’s time. I am also talking about a scarring of a different kind. I feel like my soul has been scarred, which is something that will stay with me for the rest of my life. I know my father and brother feel similarly. I am sure they have there own way of dealing with their scars, of using it to their advantage (my father twice and my brother both had cancer). To me, it is a very real reminder of my life and how it could have ended very quickly at a young age (I was diagnosed at 29).

After I had recovered I stepped (more like ran) right back into the gym and started to train hard again for the upcoming season. Without missing a beat I was back hammering away at the weights envisioning myself back onstage. In my head I was healthy and strong again like an ox! I was very motivated and promised myself I would not complain about being tired again. I would use my time wisely in the gym: train hard every time, no excuses. I felt I was on the right track. I was working full time again, healthy, and feeling great. Rebuilt 1 and 2 outlines the outcomes of the contests I had entered. I had learned lessons and found out a lot about myself – my abilities and many things I could not control. Cancer was a lesson in life I will never forget.

One lesson that really stands out is how I coped with life’s everyday routines while being sick. I took for granted the ability to do simple things with ease. For example, I do a lot of do-it-yourself things to my car, but I had to go to the shop to get the tires rotated. I couldn’t take just standing there watching this guy do it for me. I thought he was just looking at me shaking his head in my mind. I had to learn that not everyone in society is fully capable of doing things in a speedy manner. Any number of people could be on chemotherapy at any given moment. Anyone could have a disability we are not aware of or a sickness we have never heard of, so I had to rethink my view of society.

Real Recovery

I had gone from zero to 200 in three seconds without looking back. All I was doing was looking forward, planning, building, and taking action. It was a good feeling. Unfortunately something was wrong. Something had been missing in this whole recovery process. I was healthy, my scans were coming back clear, and I was feeling fine, but I wasn’t where I wanted to be. I felt like I was suspended in air, I wasn’t grounded. I started to fall back into my old routine and way of thinking and became disappointed in myself that I was not a changed man like I wanted to be. I also felt extremely disconnected from everyone and not appreciating the smaller things in life. I was going down, spiraling out of control into something I was scared to become: depressed. I refused to deal with it and told myself it was just a phase and I would grow out of it naturally. The longer I waited the worse I became. This was becoming a problem in my personal, professional, and not to mention my emotional life.

Real recovery in my life came to me in the form of another person: my wife Courtney. Once I fell in love with her I started to feel things in life I never had before. I am a creature of observation. I learn through observing others and then try to apply it to my life. She was (and still is) my true recovery from what I had been going through. I started to watch her and learn from her. She appreciates the little things in life. She has taught me how to relax, to not worry so much, to be happy with what I have and to appreciate my life after cancer. She recommended counseling, she understands things about me that no one else can, and loves me unconditionally. I am such a better person now because of her.

What I found out was that I had never dealt with the mental and emotional strain cancer and chemotherapy had put me through. I was suffering from a kind of post trauma from my experience. I had gone to Afghanistan, fought cancer, and went back into training without a breath. I had always been good at the physical side of obstacles – go through it without missing a beat. I knew how to set goals, prioritize, work hard, and sacrifice to get the job done. What I did not know was how to deal with something emotionally that I had no control over. Cancer was something that happened to me and medicine was the only weapon I had against it. Much of it was out of my hands. I needed to stop, take a breath and take stock of things and what was important in my life. Cancer was over and I needed to take care of myself and Courtney showed me how.

I took a break from the hard grueling training and lightened up a little. I wanted to enjoy life a little. There would be plenty of time to hit the heavy weights again, diet and compete, but for now I wanted to relax myself and enjoy my new relationship. I ended up proposing to her on the anniversary of my diagnosis, February 19th and she became my wife shortly thereafter. I know that if I am ever sick again she will be there by my side every step and I will not worry. She is my little rock.

A Real Comeback

Presently I am training hard again and looking to compete next year for a real comeback. Now things are different. I am much more balanced in my life and enjoy marriage. I plan on being better than ever and promoting the natural, healthy lifestyle of bodybuilding. I will truly be REBUILT in mind, body, and soul. Recovery in all aspects is so important especially if you are trying to succeed in life or just make a better life for yourself and your family. Please do not neglect yourself in any situation. If you have gone through or are currently going through a difficult time in your life seek help. Reach out to your family, friends, coworkers, counselors – whoever can help.

How does this all relate to bodybuilding? If you have read the other Rebuilt articles you can understand. Weight training has always been a large part of my life. It enables me to connect with others in such a way with regards to overcoming obstacles and helping others. I feel my story can give a little hope to some out there going through what I went through. Success in bodybuilding is not achieved alone. Every successful competitor has help whether it is a wife, training partner, family member, or coach. Keep seeking knowledge, keep asking questions, and have an open mind.

I have compiled a few principles I follow in training and in life to help anyone looking to succeed the old fashioned way: hard work!

1. Clear your mind before entering the gym and leave the troubles behind. Devote yourself to the physical and mental aspects of the task at hand. Think about pushing yourself to personal bests. The training itself (sets, reps, form, etc.) should be the focus for the moment.

2. Visualize first. Visualize what the lifts look like and feel like. Mentally picture it in exacting detail. It’s easier for the body to accomplish what the mind has already experienced. Dr. Rob Gilbert once said, ”Losers visualize the penalties of failure. Winners visualize the rewards of success.”

3. Work hard in the gym. Have integrity, power, growth, strength, durability, and endurance in your training. Tighten and tense the entire body on every movement to increase power.

4. Put enough weight on the bar to insult your pride, but do it safely. You must challenge yourself. Heavy free weights and compound movements is the way to go. Don’t wimp out! Gunter Schlierkamp said, “It’s important that you always reach for something outside your immediate grasp.”

5. Consistently modify and change your routine to suit your goals. Document your workouts and make appropriate adjustments. Gather information, talk to others, and read all you can, but take it all in with a fine-toothed comb. Don’t believe everything you hear and see. Be critical and try everything you can (within reason) with regard to your personal goals. “The real secret of success is enthusiasm.” – Walter Chrysler.

6. Make sure your nutrition is sound and in line with your goals. Don’t cheat yourself especially if you are contest dieting. Educate yourself on the latest facts on nutrition and supplements. Be safe and don’t overdo it because nothing will produce results better than real food and hard training.

7. Finally there are three things I live by when training and dieting: Patience, Consistency, and Persistence. Keep pushing even when you doubt things in the gym or with your diet. You will break through the walls you face. Pay your dues and you will receive. “Men are born to succeed, not to fail.” – Henry David Thoreau.

Those are just a few things I like to think about when training. I hope they help out with whatever goal or goals you are trying to achieve. These can be easily applied to the S.P.O.T. routines in my other articles as well. Train hard and stay healthy.

(Re)Build yourself.

“We should be taught not to wait for inspiration to start a thing. Action always generates inspiration. Inspiration seldom generates action.” – Frank Tibolt

Rebuilt: Part 2

2007-03-23T14:01:00.000-05:00

By Brad Borland, M.A., CSCS

I was standing in the back row on stage during prejudging looking at the top five posing it out in front of me. I did not make the first call out. I was devastated and it showed. I could feel my confidence draining out from under me like a broken floodgate with no way to stop it.

I was confused, frustrated, upset, and depressed as soon as the top five guys stepped forward and took their spots for the quarter turns. I thought for sure I would be top three, at least top five.

When that was over the judges brought us forward to do our rounds. I tried my best to give the judges a second look at me, maybe they will get the idea that I need to be up higher, I thought to myself. No luck.

After prejudging I was in shock. I had horrible thoughts of wanting to quit, to lay down and roll over, to leave Miami and put it all behind me. I had trained so hard, dieted so much and concentrated so precisely on this competition that no stone was unturned regarding my preparation. How could I have let this happen? What did I do wrong?

I wasn't a chemo patient any longer. My heart and soul went into training. That was all I thought about during treatments was coming back on stage and winning.

I went to the pump up room with no words said. Silent and stunned, I put my clothes on, gathered my things and out the door I went.

After showering for 45 minutes to get the tanning product off I sat down and had to deal with this blow somehow. I had to put it into perspective. Earlier I felt my flaws were exposed and judged. I felt what I had brought to the table was not the preferred design. The Musclemania Superbody was too big and too soon for me.

The other athletes had trained for a full year in good health; I had only six months of training and dieting under my belt post chemotherapy. I had to get my mind screwed on right for the finals the next day. This was not like me. I am a positive person.

I had gotten so many of my friends to compete naturally over the years and they were all here to see me compete and do well. I had to let go and bask in the thought that I was blessed to even step on stage let alone be alive. Let go I did.

After an all day photo shoot by the pool and beach at the hotel it was time for the finals. I was so layed back with no worries. I wanted to pose down and have a little fun up there. I tanned up, put on my smile and squeezed every fiber that I had.

We all arrived at the restaurant at around 1:30 a.m. Eager to eat filling food, I decided on pasta and a big sugary dessert. After downing the cake in less than 30 seconds my body went into sugar shock and I nearly passed out in the restaurant.
What a way to cap off a weekend of competition! Recovered and nauseous I went to lie down in the hotel for a final night.

It was late on a Friday night and I found myself registering for the 2005 NGA Natural Louisiana. After Miami I was back training, dieting, and focusing once again, this time with better intentions and attitude.

My mind was right for this one: no unrealistic expectations. Compete for the love of competing, win yes, but the love must come first. This show would be me against me. Improving my conditioning, mass, shape, and symmetry.

Once on stage the announcer read my bio. Under titles won I jokingly wrote "cancer survivor." My posing routine starts with my back to the crowd. When the M.C. read that I had beaten cancer the entire crowd was applauding.

I looked back a bit and found many were standing as I gave a thumbs up and smiled. Chills went up and down my spine and a thought came over me; I was happy to be here indeed. I felt so cared for by the crowd, family and friends.

I placed second in the heavyweight class and I was elated!

God was and has been watching over me all my life. He challenges us and teaches lessons. He makes us realize what is important even if we have to go through pain to get there. Everything in some way or another happens for a reason.

Whether we find out tomorrow of after we are gone from this earth. I am truly blessed to have the parents that I have, my siblings, extended family, and friends. Without them I would not have been able to walk out of that chemo clinic for the last time and onto that stage.

Rebuilt: Part 1

2007-03-23T13:51:00.000-05:00

By Brad Borland, M.A., CSCS

“Bring your shoulder around…flex those deltoids…keep the abs tight.” It was late on Thursday night June 2nd 2005 and my workout partners were critiquing my posing after hours at my workplace. It had seemed like an eternity and yesterday at the same time that I was in the middle of chemotherapy treatments just last year at this exact time.

This night one year ago I would have been preparing for my next chemo treatment. Getting ready to feel weak and sick to my stomach for the umpteenth time. But tonight I was flexing, prepping for my next show; the 2005 Musclemania Superbody in Miami Florida.

January 2004. After coming home from Afghanistan with the Air National Guard I was ready to go. Motivated, excited, and eager to get back into serious training again. Being overseas was a unique experience and one I will never forget, but it was time to get ready to compete again. Just prior to being shipped over I had competed in two shows. The New Orleans show and the Texas Musclemania one week prior to being shipped out. People thought I was crazy for dieting that close to leaving for who knows how long, but I won the novice division and felt great. So with a win and Afghanistan behind me it was time to go to work.

Thursday, February 19th 2004. I was driving to work after recovery from a procedure I had undergone to remove and biopsy a lymph node on my neck. I thought nothing of it. As a matter of fact I had one removed before and it was benign. It was just another speed bump or so I thought. I got a phone call form my general practitioner saying that I had Hodgkin’s Lymphoma, an immune system cancer (which my brother and twice my father had). I was shocked and numb. I thought it should have skipped me somehow, or they had the results mixed up with someone else, or that he read the report wrong. I did not know what to do! Do I turn around and go home? Do I go to work and stay in the routine? Or do I just pull over and collect my thoughts? Right then I remembered what my Dad told me when he went through cancer: “Stay in a routine.” It was the best advise for my mind and body.

Saturday, August 21st 2004. “First place: Thayer Hill!” My friend had just won the Musclemania Delta Junior title. Well over six months into chemotherapy when I am supposed to be weaker than ever and barely able to move from the treatment I had received just the day before I was filled will adrenaline! I should have been home in bed resting, attempting to eat and hydrate my body from the toxins that had been shoved in my veins. But, NO! I would not have missed this night. My two great friends Thayer (Tyson we call him) and Carey were competing. I had to see them; I had to be surrounded by my favorite sport. It had been too long. It was a great night.

Tuesday, August 24th 2004. My birthday. I had made thirty and still on chemo. My original goal was to be done with treatment before my birthday. The reports came back that I needed a few more cycles of treatment. Surprisingly I stood up and thought to myself, “If we are going to beat it, let’s beat it for good.” So I set my new goal for my holidays to be cancer free. Looking back I feel very lucky to have made it to thirty. My Dad, again, made a great point when I first started treatment: “It was good that you came back from Afghanistan when you did so we would be able to beat this thing in time.” It was great to see thirty indeed.

October 15, 2004. Very last treatment. What a ride! It’s over! I bought a few eatable gifts for the nursing staff, which I could not stomach. With half of my hair missing, my G.I. tract messed up, and very little appetite nothing seemed appetizing except for the privilege to walk out of that clinic on chemo for the last time. My friends, family, everyone at the National Guard unit, and coworkers helped me walk out that door that day whether they knew it or not.Heck even Lou Zwick from Musclemania called periodically to check up on me. All of those doctor appointments, emergency room visits, hospital stays, late nights. It seemed like a long and endless road but it was finally over.

Over the next few months it was back to the gym with a goal: to come back better than before, not to give into the cancer story. What I mean is, I could have easily gave cancer as the excuse for all of my shortcomings. If I was tired one day and did not feel like training I could very well blame chemo. But the fact of the matter was that I was as healthy as an ox; and eating like one too. I gained an average of five pounds per week. Before treatment I was 235 and after I had gone down to about 195-198. My strength was doubling each wee as well.

Weak points would be no more. I made a promise to myself: I will never be tired again! I had been tired for most of 2004 and I was tired of being tired! I had so much pent up emotion and drive during treatment it was all coming out now. Training was six days per week, no less! Heavy, hard and strong.

Back to the start June 2005: So there I was, getting ready for my first show in almost two years. Will my body be able to go through the dieting and rigors of contest prep? Will I be better conditioned, bigger, more symmetrical? All I could do was find out for myself.

Specific Progressive Overload Training: S.P.O.T. Part 2

2006-10-16T14:20:00.000-05:00

By Brad Borland, M.A., CSCS

Last time I outlined the basic principles of Specific Progressive Overload Training in Part 1. It was nothing new to anyone experienced in the iron game but I feel this series will put together routines that utilize know-how and proven methods to gain strength and muscle mass in the natural athlete. It is sometimes hard to discern sometimes what works regarding natural versus enhanced athletes. As a natural bodybuilder I know first hand that I must have a different mindset when it comes to training properly, nutrition, and supplementation. With these routines I hope to help those looking to build an impressive physique without the use of drugs.
Training to gain strength and mass is both a simple concept and confusing one. It is simple in the fact that in order for a muscle to improve strength and cross sectional area (mass) you must impose a demand for it to react. Once you apply resistance it is not accustomed to it will react and grow stronger and larger. On the other hand, so many other factors and influences from other resources and individuals begin to cloud that reasoning - some legitimate and some absolutely unnecessary.
As a natural trainer it is your mission to find sound, proven methods of training, nutrition, and supplementation to satisfy your needs. Building a proportionate, strong, massive physique should be the goal and finding a system that fits these needs is definitely a journey. This system is by no means the end-all-be-all of systems – far from it. But, I hope to at least shed some light on methods and routines that I have used and have trained others on for years with great results. These routines are not state of the art, extreme training methods that you will burn out on in a month. They are a collection of principles we all know and have used strategically placed in carefully designed programs for efficiency of your efforts and substantial results.

The last time I presented a great all-around routine to get started on the road to results. The routine included ways to keep the muscle confused and the strength climbing. The low volume and high frequency should lead to faster results. It was designed to get your body adapted to the frequency so you can move on to more phases of training without ending up over trained. By keeping the volume low you are able to work the muscle groups more often while still training them at different angles in a week’s time. For example, many trainers work each body part about once per week. A sample chest workout may consist of four angles of movements including combinations of flat and incline barbell and dumbbell presses, fly movements, machines and cables. At a higher frequency you are training at a limited volume each day but training more often. So, in the long run you are still covering all of the angles but not atrophying the muscle by waiting an entire seven days to train the same muscle groups again.

Now, with that said let us change gears slightly and steer into what this installment is about. In Part 2 I will delve into a strength and mass routine that is based off of the same principles as Part 1 but this time our priority will be centered on bigger movements and overall strength. If Part 1 is working then by all means keep going. Part 2 is a plan to try once you feel you are getting stagnate and need a simple change. This routine is designed to adapt the body to heavy loads for overall body strength. This overall strength will transfer into other movements and in turn will result in greater gains in all muscle groups. It is no mystery that if you squat heavy it will help in other lifts as well. If you barbell row a lot of weight and are truly strong in that movement then you will undoubtedly have strong and massive biceps. The same is true for heavy bench presses, shoulder presses and deadlifts. Part 2 is great for “hardgainers”; those individuals who find it difficult to add muscle mass and strength. They are usually the types that are skinny with very little muscle and have extremely high metabolisms.

A word about “hardgainers”:

I see hardgainers in a different light than most. The common concept behind a hardgainer program is to be careful not to overtrain, workout only a few times per week working everything only once per week, and limit the amount of sets. My view? If someone is a hardgainer that means they have a superior metabolism, and there bodies are very resilient. They are able to eat massive amounts of food without getting too fat and are able to work muscle groups frequently. Their metabolisms enable protein synthesis to occur more rapidly and recover faster. I myself used to label myself a hardgainer, but once I learned to use this to my advantage it opened me up to a whole new outlook on training and eating. Embrace your “hardgainer” status and take full advantage of it.

A word about phases of training:

I am not a huge fan of different phases of training for bodybuilding. It works great for the sports athletes such as football, basketball, baseball, etc.. But bodybuilding is a different animal. The only phases I recommend are ones of high intensity, less intensity and short breaks. Usually a program of high intensity can last about four to six weeks before burn-out sets in. After that time you can either perform a week of low intensity (stopping every set a few reps short of failure and lower volume) or take three or four days completely off. If you were to continue training while you are burnt out you risk over extending yourself and gains will either cease or regress. You need phases of this “down time” to recharge your muscles, nervous system, and motivation. It will keep you on the right track to progress.

The program:

As said before, this program utilizes the same principles as before but will alter a few things to compensate for less movements and more volume per movement. For example: for the last program there were four sets for biceps at two angles (movements). For this program you will do four sets of one movement. The volume is the same but the number of movements is different. This will allow for a pyramid system of training to enable you to gain strength. Increase the weight while decreasing the reps and continue to work to failure on all movements. It is simple, but remember K.I.S.S. (Keep It Simple Stupid).

Day 1: Incline barbell press*
Flat barbell or dumbbell press*
Dumbbell pull-overs**
Wide-grip pull-ups*
Bent-over barbell rows*
Floor or partial deadlifts***
Weighted rope crunches**

*4 sets of 6-12 reps
**3 sets of 10-15 reps
***3 sets of 4-8 reps

Day 2: Dumbbell side laterals*
Bent-over dumbbell laterals**
Smith or barbell presses**
Barbell shrugs*
Barbell curls*
Lying triceps extensions*
Lying or hanging leg raises***

*4 sets of 6-12 reps
**2 sets of 8-12 reps
***3 sets of 10-15 reps

Day 3: Standing calf raises*
Seated calf raises*
Squats or Smith squats**
Leg extensions*
Stiff-legged deadlifts**
Lying or Seated leg curls* (optional movement)

*4 sets of 10-15 reps
**4 sets of 6-12 reps

Day 4: Repeat Day 1

Day 5: Repeat Day 2

Day 6: Repeat Day 3

Day 7: off

Note: Do one warm-up set of 15 reps before each movement. Each workout should take no longer than one hour. Stay progressive. Stay on this program for four weeks and then take some “down time” as mentioned earlier. Good luck!

Next: S.P.O.T. Part 3: Body Part Specific Training

Specific Progressive Overload Training: S.P.O.T. Part 1

2006-09-08T14:08:00.000-05:00

By Brad Borland, M.A., CSCS

There are so many training philosophies, protocols, and theories out there that one can become confused and frustrated very easily. Determining sets, repetitions, frequency, volume, intensity, length of time among other factors can be a bit overwhelming when trying to formulate a successful training plan to reach your personal and specific goals. Additionally, training styles can be further broken down to high volume, low volume, more frequent, less frequent, low reps, high reps, supersets, trisets, giant sets, negatives, rest/pause, drop sets, compound sets, and the list goes on. The debate over the latest and greatest method to build quality muscle mass and strength will continue long after we are all gone from this earth.
This article is specific. It is geared toward the natural, drug-free bodybuilder who wants to put on quality muscle mass, gain strength, and seek realistic results with sound, practical methods backed by common sense principles. It is for the bodybuilder who wants a training plan to continuously produce results which is effective, efficient, and progressive. It is not based on a “magic formula” or overnight results. Its foundation is built on the basic principles of overload and progression – the tried and true methods of muscle building. The methods also include ways to keep the body producing results and avoid burnout.
Specific Progressive Overload Training or S.P.O.T. for short is nothing new, but many have forgotten the “basic training” ways of bodybuilding.

Specific: Training must be specific in nature. It must include movements and principles related to individual goals. This may include increasing leg sweep, latisimus dorsi width, or outer triceps mass. This may also just be a specific plan to just build plain ole muscle mass over your entire physique.

Progressive: Training MUST be progressive. You must strive to consistently get more reps and lift more weight in each workout. This is where a log book is not only critical but is a requirement. Consistently increasing reps and weight is the only way to naturally build muscle and a log book is the greatest tool to track this progress.

Overload: This goes hand in hand with Progression. You must overload the muscle to get it to respond and grow larger and stronger. The overload must be such that the muscle has a reason to change. This can be a fine line though because too much overload i.e. volume, intensity techniques, and extended sets can lead to overtraining and stop your progress in its track or even reverse your gains. Although S.P.O.T. does use some intensity and extended set techniques it does not use so many to dip into the overtraining trap.

Training: Training must also be somewhat cyclic in nature. You cannot go “all out” all year. You must have down times or active rest periods to give your body time to play catch up and repair so as to not run into the overtraining, burnt out state. This time will give the nervous system a time to recharge and the mind a break from all out intensity.
By no means is S.P.O.T. revolutionary or the last word in training. It is a collection of principles that have been formulated into a sound training method to produce real results. It gives the trainee the tools to utilize specific and efficient protocols to reap the most effective rewards for their efforts. It is simple and basic in theory. You have heard many of the principles before and may even use many of them, but this system puts them into efficient practice to give you the tools to help you make great gains to reach your goals.

Here is the blue print for S.P.O.T.:

1. The training will be low in volume. Reason: You need to recover faster because the frequency will be higher. The low volume will also enable you to keep a better record of your progress. It is more realistic to keep track of a limited number of sets than it is a high volume number of sets such as 20 or 30 sets per bodypart. Think of it this way, could you physically progress on every set of every movement in either weight lifted or reps performed over 20 sets? Now, is it more feasible to progress the same way when you have a specific, calculated number of sets to perform such as 4 or 6? Can you go into the weight room and put every ounce of effort and focus into those few sets and come out ahead? I like to think so.

2. The training will be frequent. The low volume will also enable you to train that bodypart more frequently. Reason: You will recover faster AND workout more often which spells faster muscle mass growth. If you train each muscle group once per week then you grow about 4 to 5 times per month. If you train it twice per week then you have the opportunity to grow 8 to 10 times per month. It all boils down to more growth potential and faster gains. The low volume also helps prevent the black hole of overtraining which is at the top of the list as to why individuals do not progress. It raises the muscle-destructive hormone cortisol and squashes your motivation all together.

3. Training will be progressive. As mentioned earlier your training MUST be progressive. You must increase either the weight or reps. This is why a log book is imperative for daily record of progress, sticking points, and motivation. The log book is possibly the most important tool you can possess in your arsenal. Reason: You will be able to keep track of every rep and set of every workout you perform each week. It is the blue print to building your physique. I cannot stress enough the importance of keeping a record of your workouts. A house is not built without a plan so why should you?

4. Train to failure. Train each muscle group to failure. Perform each set until another rep is not possible without good form. Reason: The muscle must achieve momentary muscular failure in order to respond. At the same time make sure you are meeting your goals of progression. Hit those rep and weight requirements you set out for your self. You will be very surprised at how motivated you can get when you actually see your previous best staring at you on paper in your log book. When you see an actual goal written down then intensity and training to failure become second nature.

5. Reps will be 8-12. Reason: This rep range has been shown over and over to be best for gaining size and strength. At times you may dip down to 6 or as high as 15 and seldom 20 for certain bodyparts, but sticking to 8-12 is the best bet for growth and safety. Be progressive within this rep range. For example: start to lift a weight for 8 reps, then the next time you lift try for 9, then 10 the next time and so on until you get 12 reps. Once you reach 12 reps add weight in a small increment and attempt 8 reps with the new weight and progress again. This is the root of this system.

6. You will train on an A and B system. Alternate workouts for each bodypart. On one chest day for example you may do (Workout A) incline barbell press, flat dumbbell press, and pec deck. For the next chest day (Workout B) you may do decline barbell press, incline dumbbell press, and cable crossover. Be progressive in each workout. In other words you will alternate from A to B but continue to be progressive in all A workouts and B workouts separately. Reason: This allows the body to avoid stagnation and to progress all the while working the muscle groups from all angles.

7. Train muscle groups from a variety of angles. Choose movements that train your muscle groups at different angles each and every workout. Reason: To be progressive and avoid stagnation. Each workout will consist of, for example, an upper chest, mid to lower chest and inner or outer chest movement. Training at each angle ensures total stimulation over the entire muscle and keeps mental interest high.

8. Training will be cyclic. Each phase of training will be between 6 and 8 weeks in length. Reason: If you continue to train at a level of high intensity for too long you will begin to stop progressing or even regress in your efforts. Taking a 1 or 2 week break will ensure you will be able to get back on the track of progress. By break I mean a low intensity, active rest phase. During this phase you can stop sets just short of failure, lower your volume, lower your workouts per week, or whatever you feel you need to do to recover from the hard training. Most importantly do not take off 2 weeks completely. If you absolutely need a lengthy break take 1 week off and then come back at low intensity for 1 week before starting back into high gear.

9. Each workout should last an hour or less. Reason: When you train with heavy, basic, compound lifts you create a natural surge of growth hormone and testosterone within your body. This rise in GH peaks between 45 minutes to an hour and after that tapers off. Take advantage of this surge and keep your workouts basic and steady without wasting time (about 1 to 2 minutes of rest between sets). You will avoid rises in cortisol and keep the gains coming.

10. Believe in what you are doing. Most importantly believe that what you are doing will work and put everything you have into the short amount of time you train per week. Make the time you spend in the gym worth it. You are spending your time, money and effort so why not do something that works. Train to progress. If something doesn’t work try another movement that does. If you want to build serious muscle then go to the gym to do just that. You have a better chance for anything to work if you truly believe in what you are doing will work for you.

Now let’s put together a basic routine. This routine will build a foundation of strength and get your system accustomed to the frequency and volume. At the same time it will spur new growth so don’t worry about if it is less than what you are currently doing. Focus on the few sets you are doing, go to complete failure with good form, and do not add sets or any special technique at this time. At this point you are starting with a clean slate and will build on this with other techniques later in the program. However, feel free to replace certain movements with comparable ones if you feel they are uncomfortable to perform or if you have certain movements that you are just not fond of.
Each workout is performed once per week on a two-on, one-off, two-on, two-off schedule (i.e. Monday, Tuesday, Thursday, Friday with Wednesday and the weekends off or A1, A2, off, B1,B2, off, off). If you require more rest try a one-on, one-off schedule. This will allow a full day of rest between workouts and enable you to start each session at your best.

Do two sets of each movement at 8-12 reps.

A1.Incline Bench Barbell Press
Flat Bench Dumbbell Press

Dumbbell Pullover
Wide-grip Pull-up
T-bar or Close-grip Pulley Row

Barbell or Smith Shoulder Press
Dumbbell Side Lateral
Dumbbell Bent-over Lateral
Barbell Shrug

Lying Leg raise
Floor Crunch

A2.Barbell Curl
Incline Dumbbell Curl
V-bar Cable Pressdown
Lying Barbell Triceps Extension

Standing Calf Raise
Seated Calf Raise
Barbell or Smith Squat
Leg Extension
Stiff-legged Deadlift
Lying or Seated Leg Curl

Hanging Leg Raise
Incline Sit-up

B1.Decline Barbell Press
Incline Dumbbell or Smith Press

Dumbbell Pull-over
Close-grip Pulldown
Bent Barbell Row

Dumbbell Shoulder Press
Dumbbell Upright Row
Dumbbell Shrug

Lying Leg Raise
Floor Crunch

B2.Barbell Preacher Curl
Standing Dumbbell Curl
Overhead Triceps Dumbbell Extension
Close-grip Bench Press

Calf Raise on the Leg Press
One-legged Calf Raise with Dumbbell
Leg Press
Front or Hack Squat
One-legged Calf raise
Dumbbell Stiff-legged Deadlift

Hanging Leg Raise
Incline Sit-up

Next: S.P.O.T. Part 2 – Adding on for MORE MASS.