Monthly Archives: July 2012

Tip 403: Make a High-Protein Diet Work For You: Tips To Lose Fat and Be Healthy

Get the most out of a high-protein diet by using key dietary strategies in order to improve body composition and overall health. High-protein diets can be healthy and effective for long-term weight loss, but there are a few things you have to do to benefit.
 
First, you need to get enough fiber every day because without adequate fiber, inflammatory markers rise, compromising health and body composition. For example, a study in the journal Circulation showed that C-reactive protein (a primary marker of cardiovascular inflammation) and LDL cholesterol both increase in a high-protein diet that doesn’t contain adequate fiber.

Researchers suggest the best diet for body composition and health will come from diet high in fiber and protein that includes carbohydrates from only low-glycemic sources. But, fiber is so commonly deficient in high-protein diets, that this research group writes that they’d rather see people eat a higher carbohydrate diet because it will automatically be higher in fiber, which has a greater positive impact on cardiovascular and overall health, even if more body fat is present.

The BEST solution is to eat a high-protein diet that is high in fiber from low-glycemic vegetables and fruit. You want to avoid the carbohydrate-rich cereal fibers because they can persistently elevate insulin levels that lead to fat gain and diabetes. You may want to take supplemental fiber because the body will adapt very quickly to certain fibers, meaning that it’s useful to rotate the kind of fiber you take every week or so.

The second thing you must do to make a high-protein diet work is to reach a “threshold dose” of quality protein daily. For example, a study in the journal Nutrition and Metabolism found that the optimal protein threshold dose to lose the most fat and maintain muscle during weight loss is at least 1.5 g/kg of body weight of protein a day. This dose will stimulate protein synthesis, which will increase energy expenditure, raising the metabolic rate, and further supporting fat loss.

Another strategy to ensure you get the threshold dose of protein is to focus on the quality of protein. One study found that by eating at least 10 grams of essential amino acids (EAAs) three or more times a day, you will maximally stimulate protein synthesis and favor fat burning in the body. For reference, a 25-gram dose of whey protein provides about 10 grams of EAAs.

Take away the understanding that the most important thing you can do to improve a high-protein diet is to get extra fiber every day from a variety of sources. This is critical because it will improve fat loss and support overall health by minimizing dangerous inflammatory markers. Eat low-glycemic carbs, lots of vegetables and antioxidant-rich fruits as well, and shoot for a threshold dose of protein at every meal.
 
References
Gogebakan, P., Kohl, A., et al. Effects of Weight Loss and Long-Term Weight Maintenance with Diets Varying in Protein and Glycemic Index on Cardiovascular Risk Factors. Circulation. 2011. 124, 2829-2938.

Loenneke, J., Wilson, J., et al. Quality of Protein Intake is Inversely Related with Abdominal Fat. Nutrition and Metabolism. 2012. 9(5).

Evans, E., Mohtahedi, M., et al. Effects of Protein Intake and Gender on Body Composition Changes. Nutrition and Metabolism. 2012. 9(55).
 
 

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Do You Follow a Raw Food Diet?

I wrote an introductory piece about raw food diets with a couple of links to our Alternative Medicine and Vegetarian Cooking Guides at About.com who have excellent detailed information on ...

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Titanic Triceps and Freaky Abs

www.ironmanmagazine.comQ: I have two questions: Do you have any tips for adding thickness to the inside head of the triceps? Yours look amazing for someone who alledgedly competes at 170 pounds! And what do I have to do to get freaky abs like yours?

A: Thank you for your compliments! It’s funny you should ask about triceps and abs. Those two bodyparts were all I had going for me the first time I stepped onstage. Nevertheless, I placed in the top three, and I was immediately hooked on bodybuilding. Ever since then I’ve been trying to add muscle and build a completely balanced physique—a quest that I’m still pursuing almost 30 years later!

So let’s get down to talking triceps training. One big thing in my favor initially was that I’ve always liked to do dips. Even before I started thinking about bodybuilding, I did dips. In high school I would do a set of dips to failure before I went out to track practice because I liked the way the pump made me look and feel (although I didn’t really know what a “pump” was at the time).

In college I got into martial arts. I was big fan of Bruce Lee. I wanted that ripped muscular look he had, so I would go into the weight room and do sets of dips, pullups and hanging leg raises. That’s the reason I had some muscle on my triceps when I got started in bodybuilding, but they had nowhere near the thickness I carry today. I needed to put muscle on the long heads—which is what you’re after.

In order to add size to the long head of the triceps, you need to do exercises that put the long head in a stretch position, such as overhead extensions and skull crushers, also known as lying extensions. When the long head is stretched, it can contract over a greater range of motion and do more of the work. When you a do a triceps exercise in which your upper arms are placed close to your torso, the long head contributes less to the movement and more stress is placed on the lateral head.

So, to add size and thickness to the long head of the triceps, start your workout with skull crushers, overhead extensions, overhead cable extensions or the like.

A really great exercise that I came up with to supercharge the long head of the triceps is a combination pullover and skull crusher. I use an EZ-curl bar and recline on a flat bench. I position myself with my head all the way at the end of the bench and start with the bar extended in the start position of a skull crusher. I bend my elbows and lower the bar to my hairline—but instead of returning to the start position, I let my elbows travel backward in a pullover and the let the bar go as low as possible without overstretching my shoulders. From the bottom I pull my elbows back to the position over my shoulders—bar is at my hairline again—and finish with a normal skull-crusher extension to lockout.

I perform the pullover and skull crusher in four distinct parts—from the bar at the starting position down to my hairline, then lowering my elbows to the bottom of the pullover, then back to the hairline and, finally, straightening my arms back to the starting position. I do it very methodically so that I don’t build any momentum from the pullover portion to transfer into the elbow-extension portion; that is, no slinging the weights up.

I perform as many full reps as I can get. When I hit failure doing the full reps, I drop the pullover portion of the movement and just do skull crushers. That usually gets me three or four more reps. I normally do a light warmup set and then three or four sets to failure.

The pullover and skull crusher will get the long heads of your triceps so pumped, you won’t be able to put your arms all the way down to your sides! Then, if you’re really good at dips, go to the dipping bars and knock out four sets to failure to finish destroying the lateral heads. At my level, if I’ve done a stretch-position triceps exercise first, I can usually bang out 10 to 15 reps on the dips (my all-time record is 67 dips). If you’re not great at dips, finish with four sets of pressdowns or kickbacks.

Here are a couple of triceps workouts for you. In recent years I’ve had problems with triceps tendinitis at the elbow, so I either stick with high reps on the stretch position exercises, or I do pressdowns first to make sure that the triceps tendons are really warmed up.

 

Pullovers/skull crushers

(warmup) 1 x 15

(work sets to failure) 3-4 x 10-12

Dips 4 x max

 

Or

Seated overhead dumbbell

extensions (warmup) 1 x 15

(work sets to failure) 3-4 x 10-12

Pressdowns (to failure) 4 x 12-15

 

Or

Dips

(warmup) 1 x 15

(work sets to failure) 3-4 x 10-12

Skull-crushers

(to failure) 4 x 15-20

 

Now it’s time to reveal my secrets for getting washboard abs. Number one, I have good genetics for abs. Number two, in all of the photos you see of me in IRON MAN or on the Internet, I’m in contest shape at less than 3 percent bodyfat, and my skin is paper thin. And number three, when working abdominals, I contract my abs as hard as I can on every rep.

My ab workouts are very, very simple. I do one leg-raise movement to concentrate more on the lower abdominals, and then I do a crunch movement to finish off the upper abs. I do all of my repetitions very smoothly and deliberately. I consciously flex my abs in the contracted position on each rep, concentrating on making them perform the exercises rather than letting momentum or my hip flexors take over. What’s more, I only train abs once a week. Here are a couple of my favorite abdominal workouts:

 

Hanging leg raises 4 x max

(Usually no more than

15 per set)

 

Crunches (on a bench

or on the floor) 4 x max

(typically 15 to 20 per set)

 

Or

 

Bench leg raises

(hips slightly off bench) 3-4 x max

Crunches (on a therapy

ball for more stretch) 4 x max

 

(To see how I perform the exercises, go to my blog at IronManMagazine.com/blogs/dave, and click on the Chiseled Abs Workout button in the upper-right-hand corner)

Just keep in mind that if you have a layer of fat on your stomach, no amount of abdominal training is going to give you the chiseled six-pack you crave. You have to be consistent with both your diet and your exercise program to whittle away the bodyfat so you can show off the fruits of your hardcore training!

Try out my triceps and abdominal workouts, and keep me updated on your progress.

Train hard and eat clean!

 

Editor’s Note: See Dave Goodin’s blog at www.IronManMagazine.com. Click on Blogs in the top menu bar. To contact Dave directly, send e-mail to TXShredder @aol.com. IM


Source: www.ironmanmagazine.com

September 2012 Issue Preview

Our September issue starts with a blockbuster cover starring two fitness icons—Monica Brant and Clark Bartram—and brings you their insights on how to shape up, stay motivated and make it in the fitness business. Great stuff from a couple of stars who are truly the voice of experience! And speaking of shaping up, we’ll have another inspiring transformation story, the Lucky 7 leg workout and more ripping secrets from Joe Klemczewski, Ph.D., a.k.a. the Diet Doc. The September IRON MAN hits newsstands the first week of August.

FEATURES

42 TRAIN, EAT, GROW 155
The TEG guys get growing with Pre-Ex 3X, rest/pause and drop sets. Complete workouts here, along with loads of train-to-gain analysis.

68 TRANSFORMATION
Model metamorphosis: Kelsey Byers went from 175 pounds and 30 percent bodyfat down to 135 and 12 percent. Here’s how she did it to become a fitness model.

72 IN CLARK WE TRUST
Clark Bartram, America’s most trusted fitness professional, is in shredded shape at 48. L.T. gets him to reveal his motivation secrets, workout program and diet.

90 LUCKY 7s
Roger Lockridge outlines a blueprint for building lower-body size and burning in shocking striations.

94 A BODYBUILDER IS BORN: GENERATIONS
Ron Harris busts some long-held beliefs about getting in ripped shape—and it starts with taking a long, hard look at yourself in the mirror. Time to reach your boiling point and get it done.

100 YOUNG GUNS
Cory Crow gets the lowdown on up-and-coming physique star Parker Cote’s arm training. Good stuff for packing more size on your bi’s and tri’s.

106 X-FIT: DELOAD TO GROW
Shawn Bellon lays out a quick medium-intensity routine to encourage full recovery and enhance muscle growth and conditioning.

110 10 KEYS TO GETTING BIG BEYOND BELIEF
Ben Tatar put together this get-big hit list to help you unleash extreme hypertrophy. Lots of motivating madness, too, so you go into beast mode.

114 HARDBODY
Fitness icon Monica Brant is back on track—as in competitive sprinting—and she’s looking as hot and fit as ever. Great pics and an intriguing Q&A.

126 ACCENTUATE THE NEGATIVE
Roger Schwab explores the incredible innovation that is X-Force, new machines that shift into a heavier, fiber-activating negative stroke on every rep. It’s a recipe for major muscle in record time.

DEPARTMENTS

20 TRAIN TO GAIN
Book review on The New Brawn Series, best-chest training tactics and Joe Horrigan looks at effective lower-back attacks.

30 EAT TO GROW
Jerry Brainum on how to extend muscle protein synthesis for more growth. Plus, Jamie Eason’s orange almond biscotti recipe.

54 NATURALLY HUGE
Mr. Natural Olympia John Hansen explains how to eat to grow bigger and stronger. Also, his views on preacher curls.

60 CRITICAL MASS
Workout architect Steve Holman analyzes the mass-building power of 10—a German Volume Training shock tactic.

64 SMART TRAINING
Coach Charles Poliquin talks about shattering strength plateaus.

128 ANABOLIC RESEARCH
Jerry Brainum’s alarming research on testosterone and sleep.

132 NEWS & VIEWS
L.T. takes you up, down and round the world of bodybuilding.

140 PRIME-TIME MUSCLE
Shred master Dave Goodin discusses get-ripped tips, tricks and mistakes. Plus, black pepper as a fat fighter.

150 MIND/BODY CONNECTION
Bill Starr has more on sets, reps and getting strong. Plus, beautiful Stacy Naito, fit to thrive at 45. Beauty with abs!

160 READERS WRITE
Ideal physique, transformation motivation and was it real?

Source: www.ironmanmagazine.com

The Top Ten Things You Will Learn at The Poliquin™ BioSignature Convention in Las Vegas

We are getting ready for the 2012 Poliquin™ BioSignature Convention in Las Vegas on Labor Day weekend and wanted to give you an idea of what we’re most excited about from our speakers.

We have an all-star cast of presenters of Gary Taubes, Ben Prentiss, Deanna Minich, Kaayla Daniel, Michael Port, and Jeannette Bessinger. And of course, Charles Poliquin will be holding the ultimate parking lot session in which you’ll have a chance to ask about anything relevant that crosses your mind!

Here’s a glimpse of ten things you can expect to learn:

1)    If you can tell a prospective client that “you are my ideal client and I know I can help you” it completely changes the sales conversation—they will stop and listen to you.

You must identify the qualities and values of the people with which you do your best work. You’ll do your best work and help more clients achieve their goals.

2)    One of the most important practical lessons you can learn in the gym is that sometimes studies and research aren't the sure answer. Rather, experience in the gym can be the best research and your best guide in training athletes.

Put your efforts into becoming  a more intelligent trainer rather than into advertising and sales pitches.

3)    The obesity epidemic is not caused—as conventional wisdom has it—by eating too much or exercising too little.

4)    Our relationship to foods and eating is symbolic of how we approach our lives. Food and eating can be about more than just calories. They are gateways to deep, personal growth and exploration.

5)    You already tell your clients the what’s and the why’s to improve their eating, but in 2012 if you want success, you’re also going to have to start telling them HOW to do it. Give your clients some simple strategies for preparing fresh, tasty food quickly and efficiently.

Get concrete tips for batch-prepping protein staples and flavorful veggies. There will be demos of fast and delicious no-cook accompaniment dishes based on the “clean cuisine” of wild and pastured animal foods, plus cutting edge vegetable use.

6)    Real lust requires REAL food. Learn how traditional cultures all over the world value eggs, cream, meat, poultry, fish, and seafood because they are aphrodisiacs and fertility boosters.

7)    You must build your business on authenticity, which makes marketing yourself easy. When what you sell can’t be duplicated because it is built on who you are and what you love, you get rid of the competition and capture a never-ending supply of clients.

8)    Carbohydrates affect hormone response and the enzymes that regulate our fat tissue, making us fat…and then even fatter.

9)    Training professional athletes over the long term is different from the general population because an athlete often has invested their life and livelihood into their sport. When training elites over their career, you will often encounter setbacks, such as injuries. How you coach in such a situation will be key to your athlete’s success.

For example, you will learn about how the Montreal Canadiens’ Max Pacioretty came back from a broken neck and concussion. We will take a look at what his four month off-season program looked like to get him back to playing shape so that he could win the Masterton Trophy the next season.

10)     Processed, packaged, and fast foods—including soy products and other tricked out "health foods"—have led to an epidemic of fatigue, lethargy, malaise, anxiety, and loss of libido.

For more information or to sign up for the Convention, go to GoSignMeUp!

 

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Tip 402: Train for Your Sport: Get Stronger and Improve Structural Balance to Play Better

Train for your sport and do better on performance tests by getting stronger. A new study in the Journal of Strength and  Conditioning Research shows that gaining strength and structural balance are two of the most important factors that contribute to better sports performance. Being strong can also help you avoid injury if you “move well.”

This study analyzed how variables such as strength, speed, agility, and movement quality influence performance in predictive fitness tests in Division 1 college basketball players. Researchers also looked at how these factors were associated with performance on the court and if they could help prevent injury. Interestingly, the vast majority of performance tests didn’t predict performance on the court at all, and only three of the NBA combine tests correlated with performance.

For example, performance on jumping tests and agility scores were closely linked with performance, which is no surprise since they indicate the athlete’s quickness and vertical power. Greater hip range of motion was linked to better performance and jumping ability as well.

This is interesting because greater hip mobility can allow athletes to perform full-range of motion squats, which has proven to increase vertical jump height. But greater hip mobility may contribute to performance in other ways too because if the pelvis can move, it will allow players to transfer maximal force through the ground. The research group suggests hip mobility indicates better “movement quality”—the athletes are able to use their bodies more effectively in their sport.

In addition, torsion control or a “stiff torso” was linked to performance, which calls our attention to the need for mobility in some parts of the body (the hips) and more stability in others. Athletes that “move well” are able to integrate all these factors to execute on the court.

 Researchers note that to improve performance and sport-related skills, training and testing must be very similar to sport-related skills AND include a game-specific context. For example, agility tests that mimic the need to move around the lane and change direction quickly can predict performance in basketball. And a number of studies have shown that squat programs can improve jump height, making squat training valuable for athletes who need to jump. A maximal squat test might be a better performance predictor than a single leg squat or hurdle step, both of which were not shown to be associated with sports performance.

Being strong and mobile can help athletes avoid injury as well. Researchers found no correlations with performance tests and injury rate in this study, but the sample was small (only 14 players) and none of the tests measured maximal or even near maximal strength. The most important thing to avoid injury is to achieve structural balance between the muscles and maintain it throughout the in-season.
 
Reference
McGill, S., Andersen, J., et al. Predicting Performance and Injury Resilience from Movement Quality and Fitness Scores in a Basketball Team Over Two Years. Journal of Strength and Conditioning Research. 2012. 26(7), 1731-1736.
 

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The Best Postworkout Protein Strategy

www.ironmanmagazine.comYou’ve no doubt heard about the different absorption times of the two primary milk proteins, whey and casein. Study after study has shown that whey is absorbed rapidly, while casein is absorbed at a much more gradual rate.

Specifically, whey proteins peak in the blood at about the 90-minute mark after you take them, while it takes up to seven hours for casein’s amino acid content to be fully released into the blood. Basically, casein curdles in the stomach and is digested more gradually than whey. In addition, casein has protein bioactive elements that work to slow its digestion. Most of the prior studies that examined the differences between whey and casein in relation to muscle protein synthesis have attributed them to their varying amino acid contents.

A new study sought to eliminate the effects of the different amino acid contents of whey and casein by manipulating the intake of whey protein alone.1 Specifically, the whey was supplied as either one large dose—a bolus—or as 10 small doses over a longer time period, which mimics the effects of casein. The total dose of protein was the same for both, 25 grams.

The subjects were eight young men. For the time-released version they got 10, 2.5-gram protein drinks taken every 20 minutes. The authors measured rates of muscle protein synthesis as well as the effects on signaling factors involved in protein synthesis. Both styles of protein intake were used following a resistance-exercise workout.

As you would expect, one large dose of whey protein increased blood amino acids 162 percent compared to the 53 percent rise from the timed-release intake within an hour after exercise. The timed-released intake, called “pulse” by the authors, produced a smaller but more sustained bump in amino acids that remained elevated above the bolus intake 180 to 220 minutes after exercise. That is precisely what happens with casein protein.

Despite the identical amounts of protein, the bolus intake led to a 95 percent greater rise in protein synthesis at one to three hours after exercise compared to the 42 percent rise produced by the pulse intake. At the three-to-five-hour mark after exercise the bolus was still producing a 193 percent increase in protein synthesis compared to the 121 percent rise from the casein-type pulse intake. The muscle-signaling factors that promote protein synthesis were also more affected by the bolus than the pulse.

The key factors that encourage increased muscle protein synthesis after training are the essential amino acids, particularly leucine, which is the primary amino involved in turning on those signaling factors mentioned above. This study showed that the highest rate of muscle protein synthesis occurred three to five hours after exercise, when the amino acids in the blood had dropped to lower levels. Despite that, the larger dose of whey protein still produced greater rates of protein synthesis at that time than the smaller doses taken at regular intervals. This study further underscores the importance of taking in the bulk of essential amino acids right after a workout to promote the most muscle protein synthesis. The authors note that getting casein alone right after the workout would likely delay muscle protein synthesis responses, as would taking in fat or carbs, which would slow stomach emptying and thus delay the delivery of required essential amino acids.

Furthermore, they say, “We speculate that, over time, the habitual practice of consuming rapidly digested proteins after resistance exercise would provide an anabolic advantage that leads to greater hypertrophy.” They also suggest that taking in a larger single dose of rapidly absorbed protein like whey would help overcome the anabolic amino acid resistance common in older people.

 

Editor’s note: Have you been ripped off by supplement makers whose products don’t work as advertised? Want to know the truth about them? Check out Natural Anabolics, available at JerryBrainum.com.

 

1 West, D., et al. (2011). Rapid aminoacidemia enhances myofibrillar protein synthesis and anabolic intramuscular signaling responses after resistance exercise. Am J Clin Nutr. 94(3):795-803.

Source: www.ironmanmagazine.com

Episode #55: Livin’ La Vida Low Carb with Jimmy Moore

This week The Wellness Guys interview Jimmy Moore of Livin’ La Vida Low Carb.  Jimmy has become an internet sensation since losing a whopping 180 pounds (almost 90kg) by changing to a Low Carb Lifestyle. He runs three separate podcast shows (podcasting 5 … Continue reading

Build Amazing Legs With Just One Exercise

Q: I just stumbled across your leg workout 10×10 post on Bodybuilding.com and thought it was awesome. I’d like to give it a go, but I have a couple quick questions:

1) Were you only training once every seven days, or were you doing it more frequently, like once every five days?

2) Were you doing any other accessory work for legs aside from the squats; e.g. leg extensions? 

I am having difficulty wrapping my head around how only one exercise done one time a week can possibly yield such great gains.

www.ironmanmagazine.comA: The leg routine you’re talking about is where I did 10 sets of only one exercise for my quadriceps and 10 sets for my hamstrings. It was not a 10 x 10 routine per se, however, because I was not doing 10 sets of 10 reps each week. While I was doing 10 sets, the rep range was different each week.

I picked barbell squats for my quadriceps exercise and dumbbell leg curls for my hamstrings. I did both exercises in the same workout, and I actually did the leg curls first because I knew I would be too tired to do them after doing 10 sets of squats.

The routine is based on volume. By gradually increasing the volume of the workout each week over a six-to-eight-week training cycle, you can increase the size of a muscle group. That’s in contrast to training more intensely at each workout by pushing the muscle to total exhaustion and actually cutting back on the volume by reducing the number of sets you do.

It was a hard concept for me to grasp at first because I was always accustomed to pushing each set to the limit. With this training program, I had to stop at the prescribed number of reps. As I mentioned earlier, it’s the total volume of sets and reps performed that is responsible for the gains you will make.

The reason I decided to try this volume workout is that I was getting burned out training heavy. My training partner and I were using very heavy poundages on squats and leg presses each week, which was starting to affect our joints. The quadriceps tendons in my knees were inflamed after each workout to the point where my knees would be sore for almost a week. They would just start to feel good when it was time to train them again. I knew I couldn’t keep going on like that or I wouldn’t make it through to my contest, scheduled for much later in the year.

With the routine I used, I picked a starting weight that I could do 10 reps with, but I did only five; however, I did five reps for all 10 sets. Each week the weight gradually went up, but my repetitions went down. After three weeks the cycle started all over again, but beginning with a heavier weight. Here is the cycle my training partner and I used for squats:

 

Week 1: 365 x 5 reps x 10 sets

Week 2: 385 x 4 reps x 10 sets

Week 3: 405 x 3 reps x 10 sets

Week 4: 385 x 5 reps x 10 sets

Week 5: 405 x 4 reps x 10 sets

Week 6: 425 x 3 reps x 10 sets

Week 7: 405 x 6 reps x 10 sets

 

By week seven we decided to do six reps instead of the scheduled five because we knew it was our last week on the program and we were feeling strong that day.

This was a very, very tough routine to follow because, even though the reps are limited, it’s brutally hard to do 10 sets of squats with a heavy weight week after week. It starts to become tough mentally as well as physically.

To begin the workout, I did two supersets of incline situps and incline knee raises. After that warmup I started with hamstrings.

I picked dumbbell leg curls. I did one or two warmup sets and then 10 sets with my designated weight for that week. For the hamstrings we did slightly higher reps:

 

Week 1: 65 x 6 reps x 10 sets

Week 2: 70 x 5 reps x 10 sets

Week 3: 75 x 4 reps x 10 sets

Week 4: 70 x 6 reps x 10 sets

Week 5: 75 x 5 reps x 10 sets

Week 6: 80 x 4 reps x 10 sets

Week 7: 75 x 6 reps x 10 sets

 

After I finished 10 sets of dumbbell leg curls, I started warming up for the squats. I began by doing three sets of leg extensions for 15 to 20 reps just to warm up the knees and quads. After the extensions came two to three sets of leg presses with a light weight to warm up my hips and knees.

When I moved to the squats, I obviously wouldn’t start off with my target weight. I had to warm up first, so that would take several sets. I would typically do a set with 135 pounds, 225 pounds and 315 pounds before starting my 10-sets routine with the weight I was supposed to use that week.

We did the workout only once every seven days, so we were training legs on the same day each week. Believe it or not, I was not even getting sore from the workouts. My legs would get pretty pumped from the high set volume, but it wasn’t like a typical leg workout where I would push each set to failure.

The results, however, were incredible. After seven weeks of following this program, my legs grew almost two inches. I couldn’t believe how big they got just by my changing the training program. Best of all, my knees did not hurt once during this entire cycle.

If you look at the weekly volume, you can see that this program is designed to increase gradually over the total cycle by going up and down and then finishing with a peak. That’s how many powerlifters design their training cycles so the body can adapt and grow over a short period. Here’s the total weight lifted each week for squats:

 

Week 1: 365 x 5 x 10 = 18,250

Week 2: 385 x 4 x 10 = 15,400

Week 3: 405 x 3 x 10 = 12,150

Week 4: 385 x 5 x 10 = 19,250

Week 5: 405 x 4 x 10 = 16,200

Week 6: 425 x 3 x 10 = 12,750

Week 7: 405 x 6 x 10 = 24,300

Editor’s note: John Hansen has won the Mr. Natural Olympia and is a two-time Natural Mr. Universe winner. Check out his Web site at www.NaturalOlympia.com for more information about how you can be a part of his exciting, new Natural Olympia Fitness getaway. Send questions or comments to John@NaturalOlympia.com. Look for John’s DVD, “Natural Bodybuilding Seminar and Competitions,” along with his book, Natural Bodybuilding, and his training DVD, “Real Muscle,” at his Web site or at Home Gym Warehouse, www.Home-Gym.com. Listen to John’s radio show, Natural Bodybuilding Radio, at NaturalBodybuildingRadio.com.  IM


Source: www.ironmanmagazine.com

Derek Duszynski

www.ironmanmagazine.comHeight: 6’  Weight: 240

Age: 28

Bodypart split: Monday: shoulders, traps, triceps; Tuesday: biceps, calves; Wednesday: quads, hamstrings; Thursday: rest; Friday: chest; Saturday: back; Sunday: rest

Sample bodypart routine (biceps): Machine preacher curls, 3 x 15; barbell preacher curls, 4 x 12, 10, 9, 9; incline dumbbell curls, 3 x 12, 10, 10; High-cable curls, 3 x 12

Factoid: “I’m a big Chicago Bulls fan; basketball is the only sport I love more than bodybuilding.”

Source: www.ironmanmagazine.com