Intense Fitness Blog | Bodybuiding & Fitness Articles

Curl and Fly Tweaks: Advance Your Chest and Biceps Training

Josh — Wed, 17 Apr 2013 18:45:07 +0000

BY MENNO HENSELMANS

There are two reasons why people do the exercises they do (or most anything else really). Number one is that someone told them to. They picked it from some magazine’s list of chest exercises, copied it from some big guy or got told “Hey, bro, check this exercise out!”. Reason number two is that it feels right. The exercise gives a good pump, looks great in the mirror or makes you feel like a badass. This article is about reason number three, which is that the exercise provides the optimal stimulation of the target muscle(s).

Rather than rehashing my principles of exercise selection or how a muscle’s structure determines how it should be trained, I’m going to focus on the practice and application of this information. I’ve picked two exercises that should require no introduction and give you advice on how to improve them along with my preferred variation.

Exercise #1: The Barbell Biceps Curl

Among the more ‘elite’ fitness crowd, it’s cool to hate on barbell curls these days, so let me preface by saying that I do not consider barbell curls to be a bad exercise. As long as you don’t do them in the squat rack or turn them into supinated grip power cleans, they’re all right. However, all right is a far cry from optimal. For one, the barbell limits the range of motion (ROM) of the elbow joint by hitting your legs before your biceps attain a full stretch.

Secondly, the barbell forces your wrists into a level of supination that is beyond many people’s active ROM. That is, the palms of your hands are forced completely upwards throughout the entire motion while the natural inclination is to rotate them downwards slightly during the bottom half of the movement. The result is extremely high stress on the connective tissue in between the wrists and elbows. Due to the immense popularity of the exercise, however, many people suffering from intense forearm pain after performing barbell curls conclude that the cause must be some personal defect, such as a strength imbalance. I even know of cases where doctors prescribed anti-inflammatories for this because they wrongly diagnosed periostitis. Look, there is nothing funky going on here. These individuals do not have any pathology. The same thing happens in all situations where you take a joint beyond its active ROM and then apply maximum force. Guess what, the body complains.

The straightforward solution to both imperfections would seem to be using dumbbells, but once you get reasonably strong the size of the dumbbells again starts limiting the range over which you can naturally curl the weight using a supinated grip. Moreover, there’s a third problem that’s inherent to all free weights. The elbow, as a simple hinge joint1, dictates that the weight travels up in a circular motion. As a result, the gravitational torque and the resistance curve of the exercise increase as you bring the weight up. Since the strength curve of the elbow flexors does not increase in parallel, this creates a mismatch between your strength curve and the exercise’s resistance curve. Fortunately, there’s an easy fix.

Optimized Variation: The Bayesian Curl

The solution is performing the ‘dumbbell curl’ with a cable. This allows you to use a supinated grip throughout the entire movement and normalizes the resistance curve. Take a look at my client Fabiano Giglio demonstrating the start and finish positions of the Bayesian Curl. For those unfamiliar with my methods, the term Bayesian comes from statistics and can be interpreted as a synonym of rational or a loose synonym of efficient/optimal.

Note that the starting position does not have your arm 100% extended and straight. A good rule of thumb is to let your arm get as straight as it is when you are standing in a relaxed position. That normally corresponds with the active ROM of your biceps, as further extension requires an active triceps contraction and (excessive) antagonist cocontraction is undesirable. Further elbow extension also puts unnecessary stress on the elbow’s connective tissue. Depending on your elbow flexibility, you should also allow your grip to pronate slightly, moving your palms to the floor, in the bottom half of the exercise. This should occur naturally if needed, so just focus on keeping your palms up.

From the starting position, curl the weight up. Since the short head of the biceps is also a shoulder flexor, it is natural to allow a few degrees of shoulder flexion as you curl the weight up. However, don’t let this remove the resistance at the top. Your elbow should remain close to your side.

You can further individualize the exercise by positioning yourself further or closer away from the cable pulley station to match the resistance curve to your strength curve. Stepping away from the station increases the resistance at the bottom; stepping back increases the resistance at the top. The exercise will feel weird at first if you’re accustomed to free weight curls, but over time you should be able to find a way to do the exercise that matches your body’s natural movement pattern and provides great biceps stimulation during the entire exercise.

Exercise #2: The Dumbbell Chest Fly

Arnold loved them and really, who doesn’t like chest isolation work? Pumped pecs are like nature’s own breastplate armor. The dumbbell chest fly, however, is not the ideal tool to create that armor. For one, the pectoralis major is biomechanically disadvantaged when the shoulder is externally rotated as during a regular fly, because the muscle fibers of the chest do not have a direct line of pull in that position.

This would have been easy to remedy by rotating your hands 90 degrees forwards thereby internally rotating the shoulder if there hadn’t been a second problem with the dumbbell fly. That problem is the same strength-resistance mismatch we encountered during dumbbell curls. In the bottom of a fly, the resistance reaches its maximum whereas at the top there is practically no resistance at all. What makes this problem extra problematic is that your shoulder is extra susceptible to injury when the elbow travels behind the torso and when the shoulder is internally rotated. Combining the two during a movement that has its maximum resistance in that position is truly the perfect recipe for a shoulder injury.

So how do we get full chest stimulation without wrecking our shoulders? First, we use cables again and secondly, we perform the movement against a bench. By having your back against a bench, you not only create extra stability and minimize unwanted body momentum and other cheating, you also have something to securely plant your shoulder blades into. Scapular retraction increases the internal room your shoulder has to function and avoid impingement by increasing subacromial space width by up to threefold2. The same is true for arching your upper back or extending your thoracic spine3. Powerlifters have long recognized the value of an arched back and retracted shoulder blades to protect their shoulders during heavy bench pressing, but few people have realized the same holds true for the fly.

As if these aren’t enough reasons, scapular retraction also improves activation of the pectorals by preventing active insufficiency near full contraction. The case could be made that it also results in passive insufficiency in the stretched position, but you really don’t want to let the weight drag your elbows that far beyond your active ROM anyway.

Optimized Variation: The Bayesian Fly

The pictures below demonstrate how the above comes together in my preferred variation of the fly exercise: the Bayesian fly.

If your gym doesn’t have the luxury of the depicted cable fly machine, you can simply do the exercise lying on a bench in between two low cable pulley stations. You won’t be able to look at that breastplate in the making, but I’m sure you’ll survive a minute without a mirror.

For those with injury prone shoulders, thoracic extension and scapular retraction may not be enough to guarantee safety. If that’s the case for you, first try lowering your arms in the stretched position. Bring your arms up to the same contracted end position but let them return to up to 45 degrees below the shoulder. Alternatively, limit the end ROM by not letting your elbows travel too far behind your torso. Both measures reduce chest stimulation though, so I advise using a combination of the two that’s just enough to be safe. Most people only need to lower their arms to about 15 degrees below their shoulder and can let them drift back to about a 90 percent chest stretch.

Oh and one more thing. The number one complaint I get – actually it’s the only complaint because most people experience love at first sight when trying the Bayesian fly – is that their gym doesn’t have a cable attachment that allows to be gripped with internally rotated shoulders, like a straight handle, short rope or (ankle) strap. If you can’t improvise in any way, you can always grip the hooks. I’ve had a client with a broken hand do this exercise by tying a strap to his wrist, so no excuses!

Conclusion

The chest fly and the biceps curl are possibly the most popular isolation exercises in existence. With some simple tweaks, they can be made into exercises that deserve this level of popularity. Try them out for yourself and let me know what you think. Just remember, even if you don’t like them, your biceps and chest surely do.

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TRENDS, GOALS AND THE NEED TO BE UNIQUE

Josh — Fri, 18 Jan 2013 19:16:11 +0000

When was the last time you tried something for the first time?

As this question can be applied to almost any situation or project you are currently involved with, I am specifically referring to your fitness/health/muscle-building/fat loss goals.

It may not need to get that far. You could ask yourself: When was the last time I tried something different, authentic, unconventional or unique in the gym? Something most, if not all are not doing. Something that goes against the grain of conventional practice but WORKS!

I guess the first question you need to ask is:

AM I MAKING SIGNIFICANT GAINS IN THE GYM?

You spend countless hours lifting, pushing, pulling, curling and pressing. Are you making real world, steady, consistent gains or are you following the herd’s cookie cutter, cloned training and eating plan?

THE GAP

Close the gap! The gap I refer to here is the one between your goals, desires and image of what you want to accomplish and what you are actually doing with your time in and out of the gym. Don’t follow trends for the sake of following what everyone else is doing. Blaze your own trail and truly find your path to those goals.

Many talk about how they want to look or perform, but few actually look like they are trying to get there. Talking too much, resting too long, not training intense enough, missing meals, partying too much, etc.

Your actions must match your vision.

TRENDS

Carb backloading, intermittent fasting, long term fasting, the 5-3-1 method, 5 x 5, German Volume Training – the list goes on. Trends in fitness are not new – they have come and gone faster than a Tyler Perry movie.

Sure many of the above mentioned methods are scientifically sound with piles of research with many trainers benefitting with very significant results. But what about you? Will it work for you?

If all of these methods worked, then everyone would adopt them, put them into good practice and look the same. The fact is everyone is different, has different genetics, different lifestyles, stressors, obligations and countless other factors that contribute to how their bodies will respond to certain protocols.

BE AUTHENTIC

The point of all this is to be honest with yourself. Have a plan in place that produces results for YOU. Following what everyone else is doing without justifiable cause leads to nowhere fast. Be authentic, design your plan with you in mind and screw whoever shoots down your plan. Put it into action, work like hell and don’t look back.

Reassess, make adjustments and drive forward.

When people ask me what I am training on a certain day I usually will respond with,“Chest, back, shoulders, calves and abs” or “arms, calves, quads and hams.” They usually give me a funny look and either don’t believe me or think I am absolutely nuts!

Is it unique to me? Yes. Is it unorthodox? To the norm it is. Does it work for me? Absolutely!

Author: Brad Borland

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Jennifer Baker National NPC Figure Competitor Talks With Intense Fitness

Josh — Thu, 30 Aug 2012 18:21:50 +0000

Quick Stats:

Age: 26

Location: Plano,Texas

Weight Off-Season:127

Weight Contest:119

Occupation: Full time student

Tell us a little about yourself and how you got started with training?

Well, I have been involved with sports since about age 7 so staying fit and in shape is something that just carried over throughout the years. I ran cross country, track, played volleyball and club soccer here in Dallas for 10years. I actually played soccer in college for 1 year before enlisting in the Army. I recently left the Army after 6 years on active duty, where I was constantly lifting weights and staying active. My husband actually competed in a body building show while we were living in North Carolina and had been telling me that I should compete one day since I already enjoyed training so much. So I did and fell in love with competing!

What is your training philosophy?

I love to train heavy and intense with little rest. This type of training makes me feel like I’m getting the most out of my workouts.

You are currently prepping for NPC Nationals in November, when and where did you qualify at?

I qualified in March at the Ronnie Coleman Classic where I won the Overall in Figure.

Are there any improvements or changes to make from then to Nationals? If so, how are you going about them?

I think there is always something to improve on and everyone should set a goal on what that improvement is going to be. Having a goal not only helps you bring a better package to the stage, but keeps you motivated as you diet and prep for a show. Being so young in the sport I still have a lot to learn and am currently just trying to come in with some more size and a tighter physique. I work with Jeff Dwelle, who is my prep coach, and he makes changes to my routine based on my improvements weekly. Just training hard and staying focused is the most important thing for me to accomplish my goals.

What does your current diet look like?

Very Repetitive LOL!! Most competitors have pretty similar diets, it’s just knowing how much your body needs when paired with your training style and when to take things out or add them in. Everyone is different and needs different things and I trust Jeff Dwelle 100% to make the correct decisions on my diet, which is constantly changing. I currently eat 6 times a day every 2-3 hours. Since I am prepping for Nationals my diet is more strict right now and my meals mainly consist of eating egg whites, oatmeal, whey protein with natural peanut butter, chicken breast or ground turkey, brown rice, green veggies and salad.

What is your favorite cheat meal?

Ribs and French fries!! Followed by chocolate ice cream and strawberries or lemon cake

Talking about nutrition, what do you feel are the three most important things that someone needs to do right?

I think the most important thing when it comes to nutrition is to simply EAT. So often I see people not eating enough food in an attempt to lose weight. It is very easy to spread 2,000 calories or so over 6 meals throughout the day. I think following the new food pyramid and eating clean is a great start for anyone.

Stay away from fried foods!

And third, portion control. It is important to follow a good ratio of proteins, carbohydrates and fats.

What does your current training routine look like?

Monday- Back and light shoulders
Tuesday- Legs
Wednesday- Shoulders and arms
Thursday- Rest
Friday- High volume back training
Saturday- Legs
Sunday- Track day

I currently do 30 minutes of moderate cardio in the morning on an empty stomach 5x’s a week.

What advice would you give to a girl who’s just thinking about breaking into figure?

Don’t be scared of lifting heavy weights, you won’t turn into a body builder! Often times women are afraid to lift the weights necessary to gain lean muscle, because they fear they will get too bulky. I would definitely stress posing and stage presence. It is so important to find a coach early in your prep to help you. Stage presence is crucial in your placing, if you do not have any idea how to pose then you will not be showing the figure you have worked so hard for. And do not be discouraged! It takes people years to build their physique and learn what does or doesn’t work for them. It is all about consistency and dedication!

What do you feel is the biggest sacrifice you’ve made to be in this sport/ industry?

I definitely think the biggest sacrifice is your social life. You can still have one, but it changes tremendously. People don’t understand when you tell them you can’t go hang out because you have to workout or do cardio. When you are dieting you can’t eat out or drink alcoholic beverages so it makes some things hard. Sometimes having to eat every 2-3 hours can make it difficult to be away from the house for long periods of time, but it is absolutely something that can be done. I think it’s important to maintain a healthy social life so I just pack up my meals or shakes and take them with me!

How do you stay motivated?

I like to follow and read about current pros in the industry, it motivates me to one day be at their level. I like to take progress pictures to look back on, this keeps me motivated as I see improvements to my figure that I might not have noticed by just looking in the mirror.

Do you feel supplements are necessary to take your body to the next level and if so, which ones?

Yes, I think supplements are definitely necessary. Whey protein, BCAA’s, fish oil and a good multi-vitamin can go a long way and serve as great building blocks.

What are your future plans or goals in the sport/ industry?

My ultimate goal is to earn a pro card in IFBB figure and to compete well on a pro level stage someday.

What is your favorite motivational quote?

“I train because I can. When I get tired, I remember those who can’t, what they’d give to have this simple gift I take for granted, and I train harder for them. I know they would do the same for me. I train for all of my comrades who have given their lives and disabled vets out there!! Time to Work!” -me

If some wants to connect with you, where can you be found?

Follow me on Facebook
http://www.facebook.com/pages/Jennifer-Baker-Figure-Competitor/319851794747643?ref=hl

Or find me on twitter
https://twitter.com/jenbaker22

Thank you for taking the time to sit down and do this interview! The best of luck to you at Nationals!

5 Ways to Build Morning Muscle

Josh — Tue, 28 Aug 2012 19:31:29 +0000

Jump-start your morning muscle growth with these five tips.

When you wake up every morning, your muscles are under attack. Your body is literally eating up its own muscle mass because you’ve been fasting all night long. To fuel your brain, your body converts amino acids from your muscles into glucose. However, the fastest way to stop this process is by downing a quick-digesting protein ASAP. There’s not a faster digesting protein than whey, so be sure to drink 20 grams first thing—within minutes it’ll stop muscle breakdown and start building the muscle back up.

You’ll also want to add 5–10 grams of branched-chain amino acids (BCAAs) to your whey shake. BCAAs refer to the three amino acids, leucine, isoleucine and valine, which are the most critical aminos for muscle growth. Since these amino acids are absorbed almost as soon as they are consumed, they will get to your muscles quickly to help halt muscle catabolism (breakdown) and turn on the anabolic (building) switch.

The good news about the morning is that testosterone levels are at their highest of the day, and you can use this to your advantage. To maximize testosterone’s anabolic effects, take 2–3 grams of carnitine to increase the number of receptors for testosterone inside muscle cells.

Next step: Quit A.M. caffeine.

A recent study found that caffeinated coffee kept cortisol levels high in the morning, and even decaf kept it slightly higher than drinking water. The caffeine may interact with other chemicals in coffee to keep cortisol levels raised, which will increase muscle breakdown. Taking a caffeine supplement can give you the morning jolt you need without keeping cortisol as high.

Also consider starting your day with a multivitamin/mineral complex. Research shows that intense training can deplete essential micronutrients, which then slows muscle growth and strength gains. A good multi will cover all your bases.

Be sure to visit the Intense Fitness Supplement Store for all your supplement needs – Click Here

By: Jim Stoppani, Ph.D.
Reference: www.MuscleandFitness.com

Bodybuilding Motivation – No Time To Waste

Josh — Tue, 21 Aug 2012 12:14:32 +0000

If you want to succeed in the world must make your own opportunities as you go on. The man who waits for some seventh wave to toss him on dry land will find that the seventh wave is a long time a coming. You can commit no greater folly than to sit by the roadside until some one comes along and invites you to ride with him to wealth or influence.

John B. Gough

Charlie Keller: Natural Phyisque and Bodybuilding Competitor Talks With Intense Fitness

Josh — Thu, 16 Aug 2012 18:29:12 +0000

Quick Stats:

Age: 27

Location: Monument, Colorado

Weight Off-Season: 180

Weight Contest: 170

Occupation: Firefighter EMT

Achievements:

Professionally- Valedictorian of my fire academy

Martial Arts – 1st degree Black Belt in Chinese Kempo with 20 years of competitive experience. I started at age 7, I have won numerous state championship titles and 1 world championship title.

I am currently undefeated in my class both in bodybuilding and the physique division!

2011 –
NPC Colorado Northern (my first show)-

Novice lightweight bodybuilding- 1st Place
Open lightweight bodybuilding- 1st Place
Novice Bodybuilding Overall Champion

NPC Colorado Southern

Open lightweight bodybuilding- 1st Place
Open Bodybuilding Overall Champion

NPC Colorado Open Natural

Open welterweight bodybuilding- 1st Place

Winner of the BSN Finish First Transformation Contest

2012-
NPC Colorado State
Men’s Open Physique class A- 1st Place

-2013 Colorado Firefighter Calendar Model- Benefits go the Children’s Hospital.
http://www.facebook.com/Colorado.Firefighter.Calendar – Click Here

Tell us a little about yourself and how you got started with training?

Staying fit in the fire service is part of the job. I definitely take it to the extreme. I always have been interested in doing a bodybuilding competition, but it wasn’t until 2011 that I finally pulled the trigger and decided to get on stage.

What is your training philosophy?

I train moderate and heavy weight with pretty high volumes. I leave the gym without anything left in me!

This month BSN is featuring you in a National ad campaign, how does it feel to see yourself in the magazines?

A dream come true!!! I’ve been reading all the muscle magazines since high school. The thought never even came into my head that I would ever be in a muscle magazine. It didn’t sink in until they flew me out to Florida for the photo shoot. Seeing it actually printed still give me goose bumps!

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What prompted the transformation you underwent?

It was time for me to get back in shape for myself, my daughter, and my coworkers. There’s no reason I should be out of shape. I need to keep up with a toddler and also take care of business in a fire.

What kind of changes have you made to your nutrition during the transformation process?

I cut out sugar, even dairy and fruit. This drastically cut down my body fat. I kept my protein high and cycled my carbohydrate intake. My main sources of carbs come from: oats, brown rice, and sweet potatoes.

What does your current diet look like?

Egg whites, oatmeal, chicken, tilapia, veggies and brown rice. Some budget cuts have taken steak out of my diet, but I’ll get it back one day.  Most important is that I make sure my daughter is taken care of first!

What does your current training routine look like?

I’m going to stay photo ready for the next year. (Again don’t need excess food bills for a bulking phase!) I’m hitting weights 4 times a week and 6 x 45minute cardio sessions. This with a clean diet has allowed me to stay full and lean.

Did you use any supplements during your transformation? If so, what did your stack consist of?

I loved the BSN supplements stack before I even won their transformation. My stack was Syntha-6 protein, Amino X, N.O. Xplode 2.0. I also take fish oil, vitamin C, and multi vitamin. My newest addition to my BSN supplements stack, is Hyper Shred. It’s their new fat burner. Keeps my energy up and I’m staying lean.

How often are you performing cardio? Are you doing steady state, low intensity or HIIT?

I do 6 sessions a week. I train HIIT cardio about 99% of the time. Stair mill is what works best for me.

What advice would you give someone who’s getting ready to start their own transformation?

Get your diet and training plan figured out and then stick to it!! You can’t build a house without a blueprint (well a good house I guess).

What is your favorite motivational quote?

“Real leaders are ordinary people with extraordinary determination.”

What are your future plans with fitness?

The next year will be about staying in photo shape and raising as much money as we can for the Colorado Children’s Hospital with the Colorado Firefighter Calendar events and sales. As of now I only have one more photo shoot with BSN the end of September. I plan on hitting the national stage as a physique athlete sometime in 2013.

If fans want to connect with you, where can they do that?

Would love to connect with fans on Facebook! www.facebook.com/CharlesDKeller

Thank you for taking the time do this interview and the best of luck to you!

Thank you!

Olympic Weightlifting: The 6 Truths of Technique

Josh — Mon, 13 Aug 2012 09:00:34 +0000

When it comes to weightlifting technique, there are disagreements. Some are legitimate, some are questionable, and a few are downright silly. But when you sift through it all, there are a few universal Truths when it comes to the snatch and clean. If you can make these following six things happen with a given technical style, you can probably make it work for you.

Truth 1: The lifter and barbell system must remain balanced over the feet.

This is pretty simple. If the balance of the system doesn’t remain over the feet, the combined weight of the bar and lifter will not be supported by the base and it will fall over. This is basically an average measure—the actual balance over the foot isn’t exactly the same throughout a given lift, but it must end up being essentially balanced on average. If it diverges too much at any given point, it will be more than the lifter can compensate for, and the result will be the entire system being pulled forward or backward out of balance. There is actually a bit of latitude here. It’s possible to perform a snatch or clean with a backward or even forward jump as long as you can re-establish the balance over the newly positioned base. However, there is a limit to how much this can be done, and any degree of horizontal movement, in particular in a forward direction, makes the stabilization of the bar more difficult.

Truth 2: The barbell and lifter must remain in close proximity to each other.

This seems pretty obvious like Truth One, but this Truth is violated so commonly that it warrants emphasis. I like to illustrate this point by asking people what they would do if I asked them to pick up a barbell and then rolled it away from them. Everyone either answers that they would walk up to the bar or roll the bar back to themselves—in this extreme example, no one fails to recognize that the closer the bar is, the easier it is to lift. When we’re talking about a more complex movement like the snatch or clean, the effect of distance between the bar and body is magnified; that is, extremely small distances can create big problems. I prefer to have the barbell as close to the lifter as possible without making contact until the appropriate point of contact during the final explosion effort (hips for the snatch, high upper thigh for the clean), but would rather have it in light contact earlier than be considerably distant.

Truth 3: There must be no time wasted at the top of the pull.

You can argue about either the elevation of the bar or the pull under the bar being more important than the other, but you can’t deny that any time spent in an extended position following the point of producing maximal acceleration is limiting the lifter’s ability to relocate under the bar. That is, whether you want to focus on lifting the bar or getting under it (or, a novel idea, both…), you have to transition between accelerating the bar upward and accelerating the body downward as quickly as possible.

Truth 4: The relocation under the bar is an active movement.

The pull or push under the bar must be as aggressive as the attempt to accelerate it upward. In effective lifting, there is no falling, dropping or catching. There is pulling, pushing, squatting and splitting—the relocation of the lifter under the bar is just as active as the rest of the lift, and a lack of aggression in this phase of the lift will ensure a lifter fails to maximize his or her potential.

Truth 5: The receiving position must be stable and strong.

You can argue with regard to the snatch or jerk about how many degrees of internal or external rotation of the humerus is correct, what the shoulder blades should be doing, and how the hands should be holding the bar, but all that matters is that you establish the position that best allows you to support the weight and stand up with it. This position will vary somewhat among lifters based on anatomical peculiarities, flexibility, etc. The rack position of the clean similarly will look different among lifters, but in any case, the bar must be supported securely on the trunk, not in the hands and arms, and the position must allow optimal posture in the squat position.

Truth 6: Consistency is more important than the actual technical style.

No two athletes lift exactly the same way. Some use the same basic style, but every lifter has his or her own technical idiosyncrasies for better or worse. In the long term, it’s more important that a lifter perform the lifts as consistently as possible relative to him- or herself than it is to perform the lifts with a certain technical style (assuming the style is within the range of acceptable). If a lifter is much better with an emphasis on hip extension, his snatch or clean will look different than a lifter who is better at producing a powerful downward punch of the legs along with the hip explosion. If those styles are truly what works best for each lifter, each lifter is maximizing his ability and attempts to mimic another technical style will limit that ability to lift as much as possible. Each lifter should strive to optimize the technique that proves to be most effective, and then make that optimized technique second nature through high volumes of practice and training over time. Read Hips, Meet Bar for more on this.

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Chris Hunte: 2012 NPC Branch Warren Middleweight Champ Talks With Intense Fitness

Josh — Fri, 10 Aug 2012 13:25:28 +0000

Quick Stats:

Age: 22 years old

Location: Fort Worth, Texas

Weight Off-Season: 200-210lbs offseason

Weight Contest: 174 contest

Occupation: Loan Service Specialist (JP Morgan Chase)

Achievements: 1st place teen and collegiate lightweight champ(2009). 2010 NPC jr. USA 1st place welterweight champ. 2012 NPC Branch Warren 1st place middleweight champ. 2012 NPC USA 8th place middleweight division.

Tell us a little about yourself and how you got started with training?

I’ve always lifted weights but at first I never really took it that seriously. I would just occassionaly lift after school with the other guys to try to be a little bigger and look better, but never ate, rested, knew what I was doing as far as my nutrition goes. It wasn’t until I met the right people who saw the potential I had in my physique, where I realized that if I worked hard enough I could one day look as good as the guys I saw in the muscle magazines.

What is your training philosophy?

My philosophy as far as training goes, is to always lift heavy all the way throughout my prep. I hardly change my rep ranges or even count reps when im in the gym. Your lats or quads could care less if your doing 300lbs for 15 or 50 pounds for 15. I just get in the gym and pound it out with good form until I can’t anymore.

Do you feel supplements are necessary to take your body to the next level and if so, which ones do you use?

I feel as far as supplementation goes, it is always good to have some sort of edge. Your body goes through so much day in and day out in the gym and it would help big time if there was some sort of supplementation to compliment a good food regimen. As a Betancourt Nutrition sponsored athlete, I believe that their products say exactly what they are going to do. I can’t leave the house without my D-Stunner (a preworkout mix taken right before my workouts) as well as my reaccelerator (post workout mix). I also believe that a solid protien drink, bcaa’s, omega 3′s, creatine, and multivitamins are a must for the athlete trying to take things to the next level.

What does your current diet look like?

My diet is very simple. We follow a simple carb cycling process which basically means we adjust my carb intake throughout the week according to how my body looks and responds to them. My diet will last about 12 weeks leading up to a contest. We will start with a very high caloric intake and gradually drop to little to nothing as we get really close to the show.

How strict do you follow your diet in the off-season?

I do follow a pretty strict offseason diet of high caloric, high protien whole foods throughout the day. However a hamburger and fries is definently not off limits every now and then.

How do you address post-training nutrition?

Post training nutrition to me is extremely important. Directly after my training session I use my reaccelerator and phosflex by Betancourt Nutrition on the way home from training. About 30 to 45 minutes later I eat my post workout meal usually with a scoop of my Big Blend (Betancourt nutrition protien shake).

What does your current training routine look like?

Right now my training routine is fairly simple. For the next year leading up to the 2013 USA’s I will be working on adding overall size while keeping my waist small. I have a one body part a day split which will help me focus on these areas that need to be addressed.

How often do you perform cardio in the off-season and when do you cut it from contest prep?

I’ve never done offseason cardio until now. In the past i would hate to get my body weight so high that its hard to move and tie my shoes. I didn’t like that at all. I started recently doing cardio in the offseason and noticed how much better i felt and how much longer my pumps lasted in the gym. I got better workouts and all around felt good throughout. the day. During my precontest I do cardio up until 2 or 3 days leading up until the contest.

What advice would you give someone who’s just thinking about breaking into bodybuilding?

My advice I would give anyone just starting out is to be patient and stay focused and encouraged. This sport can sometimes seem tough at times and you may have your moments like you want to throw in the towel but I encourage you to stay focused and surround yourself with positive people who want to help you succeed in your goals. Always remember at the end of the day to have fun and love what you do.

What do you feel is the biggest sacrifice you’ve made to be in this sport?

I feel the biggest sacrifice I’ve made in this support is financially. This can be a very expensive and demanding sport which requires alot of maintanence and can be tough with a limited budget. I continue to work because I know one day this will all be worth it.

What is your favorite motivational quote?

“Professional athletes are in many ways our culture’s holy men. They give themselves over to a pursuit, endure great privation and pain to actualize themselves at it and enjoy a relationship to perfection that we admire, reward and love to watch, even though we have no desire to walk that road ourselves. In other words, they do it “for” us, sacrifice themselves for our (we imagine) redemption”. – David Foster Wallace.

What are your future plans in the sport?

My future plans are to turn professional and be a great 212 pro and hopefully one day compete for a top spot on that olympia stage.

If fans want to connect with you, where can they do that?

I can be reached on Facebook (Chris Hunte) or by email (Arcapella321@aol.com).

Thank you for taking the time do this interview and the best of luck to you!

Contract To Grow: Focus On Your Contractions To Build Muscle Mass, Rep By Rep

Josh — Mon, 06 Aug 2012 12:14:03 +0000

What’s your goal for a given set during a muscle building workout? Is it to lift the weight up as many times as possible? Is it to pile on maximal poundage and see if you can lift it?

The answer is bodybuilding is about training muscles, not lifting weights. Your goal should be to achieve the highest quality of muscle contraction on every rep of every set.

Here are a few ways to do that:

Start Light

To ensure a quality contraction start out on an exercise using a very light weight, concentrating on your form and how the muscles feel during the movement. Slowly add more weight set after set. If and when you get to a point where you can no longer feel the muscles working as they did when the weight was lighter, you’re probably working too heavy and need to take some weight off until that “feel” is reestablished.

Take The Hard Road

Biomechanics experts often speak of being at a mechanical advantage, the position at which a lever, or in our case a muscle, is at its strongest for a given movement and thus can perform the task easier. Bodybuilders, however, should seek the opposite. For example, the more you bend your elbows on a flye or lateral raise, the easier it will be to lift the weight. But when you extend your elbows to the point where they’re just slightly bent, the pecs and middle deltoids, respectively, are forced to work harder and will grow that much larger.

Go Slow

I am sure you have discovered already, the more slowly you do an exercise, the harder it is. So slowing the speed of a given exercise on both the concentric and eccentric phases is another way to achieve optimal contraction.

That isn’t to say that you should do every exercise in super slow motion, but performing your reps more deliberately and in a controlled motion can be helpful if you’re in a training rut and need to get back on track.

Reach The Peak

Used by bodybuilders for years as a means of increasing intensity in their workouts, peak contraction involves squeezing your muscles at the top of every rep for 1-2 seconds. Be forewarned: You likely won’t be able to do as many reps with this technique, provided it’s new to you.

Get Hooked On Cable

I’d never tell you to abandon dumbbells and barbells completely in favor of cable equipment, but the constant tension on your muscles they offer will maximize the quality of each contraction. Every once in a while, do a workout using nothing but cables.

Again, let me repeat the point of this column:

For results, the quality of your muscle contractions is paramount. Now take this advice to the gym and turn every rep into a growth opportunity.

Combine these new tips with best workout supplements is sure proof plan to get you new muscle mass packed on your frame!

References:

http://www.muscleandfitness.com/

http://www.flexonline.com/

A Hardcore Look At Wendler’s 5/3/1 Powerlifting Routine

Josh — Fri, 03 Aug 2012 09:00:09 +0000

From the book – 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition)

Workout Description

Jim Wendler’s 5/3/1 powerlifting system is rapidly growing into one of the most popular powerlifting and strength building training routines on the planet. Several years ago, most powerlifters I knew ran the Westside Barbell system. Westside was the gospel, and there was no other. But today, things have changed. A good portion of my friends are running Wendler’s 5/3/1, or a Westside/Wendler’s combination. Westside is still king, but Wendler’s 5/3/1 has proven itself very worthy of consideration.

In this guide to Wendler’s 5/3/1, you will find information on 2, 3, and 4 day splits. You will also find information on a Wendler’s 5/3/1 and Westside hybrid program. I have also included detailed assistance work information, including possible variations mentioned in the Wendler’s 5/3/1 e-book. Please support Jim Wendler and Wendler’s 5/3/1 by purchasing his e-book.

Wendler’s 5/3/1 Core Components

4 to 5+ Week Mesocycle. A mesocycle of Wendler’s 5/3/1 lasts 4 weeks if you train 4 days per week, and 5+ weeks if you train 3 days per week. If you workout three times per week (Monday-Wednesday-Friday), you will rotate between 4 core workouts. If you workout 4 days per week, you will hit each workout once a week on the same training day.

4 Core Workouts. Wendler’s 5/3/1 consists of 4 core workouts:

Workout A. Squat and assistance work.

Workout B. Bench Press and assistance work.

Workout C. Deadlift and assistance work.

Workout D. Overhead Press and assistance work.

3 Days Per Week. As stated, if you use Wendler’s 5/3/1 and workout 3 days per week, you will rotate between the 4 workouts. Over the course of a mesocycle, you will perform each of the 4 workouts four times, for a total of 16 workouts. A week week mesocycle looks like this:

Week 1. ABC (Monday – Workout A, Wednesday – Workout B, Friday – Workout C)

Week 2. DAB

Week 3. CDA

Week 4. BCD

Week 5. ABC

Week 6. D

4 Days Per Week. If you use Wendler’s 5/3/1 and train 4 days per week, your mesocycle will last only 4 weeks. Your workout schedule should look something life this:

Monday. Squat Day

Wednesday. Bench Press Day

Friday. Deadlift Day

Saturday. Overhead Press Day

Workout Waves. Each workout is performed 4 times during the course of a Wendler’s 5/3/1 mesocycle. Simply stated, you will have 4 bench press workouts, 4 squat workouts, 4 deadlift workouts, and 4 overhead press workouts. Each specific workout (A-B-C-D) is comprised of 4 waves, or 4 different workouts. These waves are:

Wave A. Warmup, 75% x 5, 80% x 5, 85% x 5

Wave B. Warmup, 80% x 3, 85% x 3, 90% x 3

Wave C. Warmup, 75% x 5, 85% x 3, 95% x 1

Wave D. Deload wave – 60% x 5, 65% x 5, 70% x 5

Wendler’s 5/3/1 Complete Mesocycle Breakdown

Now that we’ve looked at the nuts and bolts of the Wendler’s 5/3/1 powerlifting system, let’s put them together into a structured mesocycle. Please note that the following tables do not include assistance work. The letter (ABCD) following the core workout is the corresponding wave that you will be performing on that training day.

Wendler’s 5/3/1 Mesocycle

3 Days Per Week

Week	Monday	Wednesday	Friday
1	Squat – A	Bench Press – A	Deadlift – A
2	OH Press – A	Squat – B	Bench Press – B
3	Deadlift – B	OH Press – B	Squat – C
4	Bench Press – C	Deadlift – C	OH Press – C
5	Squat – D	Bench Press – D	Deadlift – D
6	OH Press – D

Wendler’s 5/3/1 Mesocycle

4 Days Per Week

Week	Monday	Tuesday	Thursday	Friday
1	Squat – A	Bench Press – A	Deadlift – A	OH Press – A
2	Squat – B	Bench Press – B	Deadlift – B	OH Press – B
3	Squat – C	Bench Press – C	Deadlift – C	OH Press – C
4	Squat – D	Bench Press – D	Deadlift – D	OH Press – D

Exercise Substitution

For each of the 4 workouts (ABCD), you may substitute the primary workout with an appropriate replacement at the start of a new mesocycle. The following are examples of acceptable substitutions:

Squats. You may substitute squats with the box squat, front squat, squats with bands or chains, etc.
Bench Press. You may substitute bench press with floor press, 2-board press, rack press, etc.
Deadlift. You may substitute the deadlift with deficit deadlifts, rack pulls, deadlift with bands or chains, etc.
Overhead Press. You may substitute overhead press with push press, overhead dumbbell press, rack press, etc.

Assistance Work

How much assistance work you do is up to you. Natural lifters should try to be in and out of the gym in 60 minutes. If you can’t “hit it” in that period of time, you need to take a long, hard look at the rest periods you are taking between assistance work sets. A quote from Jim Wendler on training duration:

“People laugh and call me lazy, while they twit around in their three-hour workout making zero progress. Sometimes, instead of what you do in the weight room, it’s what you don’t do that will lead to success.”

In the Wendler’s 5/3/1 book, the following assistance plans are presented:

Boring But Big. Main lift, the main lift again @ 5×10 (50% 1RM), and another accessory exercise for 5 sets.
The Triumvirate. Main lift, and two assistance exercises – 5 sets each.
I’m Not Doing Jack Shit. Main lift, and nothing else.
Periodization Bible by Dave Tate. Main lift, and 3 exercises – 5 x 10-20 reps each.
Bodyweight. Main lift, and 2 bodyweight exercises such as the pull up, sit ups, dips, etc.
Here are some sample assistance work plans based on your goals.

Strength Builder Assistance Work

From the book – 5/3/1: The Simplest and Most Effective Training System for Raw Strength (2nd Edition)

Squat Workout

Squat: 5 x 10 x 50%
Leg Curl: 5 x 10

Bench Press Workout

Bench Press: 5 x 10 x 50%
One Arm Dumbbell Row: 5 x 10

Deadlift Workout

Deadlift: 5 x 8 x 50%
Hanging Leg Raises: 5 x 12

Overhead Press Workout

Overhead Press: 5 x 10 x 50%
Chin Up: 5 sets to failure

Bodybuilder Assistance Work

Squat Workout Day – Assistance Option A

Hack Squat: 4 sets of 10-20 reps
Leg Extension: 4 sets of 10-30 reps
Leg Curl: 4 sets of 10-15 reps
Weighted Sit up: 4 sets of 10 reps

Squat Workout Day – Assistance Option B

45 Degree Leg Press – 4 sets of 10-20 reps
Leg Extension – 4 sets of 10-30 reps
Leg Curl – 4 sets of 10-15 reps
Weighted Sit up – 4 sets of 10 reps

Bench Press Workout Day – Assistance option A

Dumbbell Bench Press: 4 sets of 10-20 reps
Chest Dip (weighted): 4 sets of 8-15 reps
Dumbbell Flys: 4 sets of 12 reps
Cable Tricep Extension: 4 sets of 10-20 reps

Bench Press Workout Day – Assistance option B

Incline Dumbbell Bench Press – 4 sets of 10-20 reps
Chest Dip (weighted) – 4 sets of 8-15 reps
Dumbbell Flys – 4 sets of 12 reps
Cable Tricep Extension – 4 sets of 10-20 reps

Deadlift Workout Day – Assistance Option A

Chin Up: 4 sets of 10-12 reps
Bent Over Dumbbell Row: 4 sets of 15 reps/arm
Back Raises: 4 sets of 10 reps (with bar behind neck)
Hanging Leg Raises: 4 sets of 15 reps

Deadlift Workout Day – Assistance Option B

Lat Pull Down – 4 sets of 10-12 reps
Bent Over Row – 4 sets of 15 reps/arm
Reverse Hyperextensions – 4 sets of 12 reps
Hanging Leg Raises – 4 sets of 15 reps

Overhead Press Workout Day – Assistance Option A

Seated Dumbbell Press: 4 sets of 10 reps
Barbell Upright Row: 4 sets of 10 reps
Dumbbell Lateral Raise: 4 sets of 10-15 reps
Standing Barbell Curl: 4 sets of 10 reps

Overhead Press Workout Day – Assistance Option B

Hammer Machine Military – 4 sets of 10 reps
Rope Upright Rows – 4 sets of 10 reps
Bent Over Dumbbell Reverse Fly – 4 sets of 10-15 reps
Standing Dumbbell Curl – 4 sets of 10 reps

Wendler’s 5/3/1 Notes

One rep max. When you first start Wendler’s 5/3/1, use a realistic one rep max (1RM). It’s better to start a little below your estimated max and work into Wendler’s 5/3/1, then it is to over-estimate your 1RM and waste a mesocycle. Powerlifting is not a sprint – it’s a marathon. Don’t kill yourself out of the gate. Jim Wendler recommends starting at 90% of your 1RM on your first mesocycle.

The last set. Jim Wendler recommends going all out on the last core set each workout. Remember, core work is either squats, bench press, deadlift or overhead press. On this last set, do as many reps as you can with the given weight. Do NOT use this approach for de-load workouts.

Adding weight. After completing each mesocycle, add 5 pounds to your 1RM total for bench press and overhead press, and 10 pounds to your squat and deadlift 1RM, and recalculate your percentages. If you run Wendler’s 5/3/1 for a year, this progression pattern will add 50 pounds to your bench and press, and 100 pounds to your squat and deadlift. Be patient, and stick with the plan!

2 Day Per Week Approach

For those who can hit the gym only twice a week, you can use the following template:

Monday – Squat and Bench Press
Thursday – Deadlift and Overhead Press
This is a 4 week cycle. Hit the primary, core exercises first, and add in appropriate assistance work. Remember to limit your total workout time to about 60 minutes.

Wendler’s 5/3/1 and Westside Hybrid

Wendler’s 5/3/1 is a very flexible training system. Because of this, the door is wide open to integrate Wendler’s with core/key components of the Westside system.

Some trainees may want to utilize dynamic effort (DE) days from Westside training. How you structure this integration is up to you. Some trainees may be able to do both heavy squats and deadlifts on a single day, and then use the second posterior chain day of that week for dynamic effort (DE) work. Some may choose to do heavy Wendler squats with DE deadlifts, and heavy Wendler deadlifts with DE squats.

Another possible integration between Westside and Wendler’s would be to drop the heavy overhead pressing day, and instead, insert overhead pressing movements on your bench days. This would free up one training day each week for DE bench work.

Sample Westside/Wendler’s 5/3/1 program structure.

Monday – Dynamic effort (DE) bench press. Heavier overhead pressing.
Tuesday – Wendler’s squat day. Dynamic effort (DE) deadlifts.
Thursday – Wendler’s bench press day.
Friday – Wendler’s deadlift day. Dynamic effort (DE) squats.
For assistance work, use exercises that address your weaknesses. Please remember that this sample hybrid program is only an example, presented to get you thinking about the possibilities. There are many ways to combine Westside and Wendler’s, and many reasons why someone would want to do so.

When jumping into a hybrid routine, always proceed with caution. Start slow, and work your way into it. Don’t set up the hybrid with too much work. It’s better to get the feel of a hybrid program, and then to add work, then it is to kill yourself and have to pull back on work.

Final Notes

Far too many younger trainees are looking for magic routines and training systems. Wendler’s 5/3/1 powerlifting system is not magic. It works if you work hard, and stick to it. Wendler’s generally needs to be run for multiple cycles, so don’t choose this routine if you’re not willing to stick with it. If you’re a younger lifter, and not sure if you’re ready for a powerlifting routine, consult more experienced lifters on the Muscle & Strength forum.

There are many heated debates about which training system is the best. Remember that the key to success on any program revolves around your drive to succeed.