U.L.T.R. A. 12 - M O N T H
S Y S T E M
Ultimate Long-Term Resistance and Aerobic System MONTH 11 By Christopher M. Lockwood, MS, CSCS
m
en may be from Mars and women
Gea Johnson
from Venus, but if there were a
planet called Lean Muscle, both sexes would aspire to be its ruler. What guy doesn’t want to have better-defined abs, bigger pecs and the ability to blast through heavy workouts like the Tampa Bay Bucs’ Warren Sapp, Derrick Derr ick Brookes and Hardy Nickerson pancaking an offensive line? And what woman wouldn’t want the muscular curves of Lena Johannesen or Lisa Lowe, or the Olympic-caliber athleticism of Gea Johnson or Mia Hamm? Although everyone’s optimal physique and performance will differ, the fact that you’ve been following ULTRA for almost a year suggests that you’re willing and able to test your limits. Which brings us to Month 11. If you’ve been
Gea Johnson
with us from the beginning, think of this as the fourth quarter of regulation play in a basketball game: The game may be close to over, but you can’t stop giving it 100% until the final whistle blows. You’ve got a good coach at your disposal, 194
MUSCLE & FITNESS May 2000
l a n r e B r e P y b s o t o h P
The
ULTRA
System Training Progression
Perhaps no female athlete embodies ULTRA performance better than Olympic hopeful Gea Johnson.
too, because to help devise this month’s fat-burning and muscledefinition installment, I’ve enlisted the help of Roger Earle, MS, CSCS, a former bodybuilder and college strength coach who is currently director of certification education and exam development for the National Strength and Conditioning Association (Lincoln, Nebraska). He’s also co-authoring and co-editing the Strength Training Training and Consecond edition of The Essentials of Strength ditioning (Human Kinetics), a must-have reference book for
designing training programs that develop functional strength. The weight-training workouts shouldn’t take you more than about an hour; the cardio sessions, no more than 50 minutes. If you have even less time than that, merge the individual workouts into a total-body blast by choosing 1–2 exercises per bodypart, combining them and then completing that workout twice a week. Limited access to equipment isn’t an excuse, either: All of the exercises prescribed in ULTRA are merely guidelines, and you can replace any of them with something of similar quality. quality. If you have some bodybuilding experience under your weight belt and are simply new to ULTRA, use your common sense to judge if your fitness and strength can accommodate this month’s training demands. If you’re new to bodybuilding altogether, however, begin by choosing only one exercise per bodypart. Using a very light weight, complete one set of each exercise, 10–15 reps per set. For cardio, also begin at a low intensity. Then, as your confidence and endurance increase, gradually build toward the levels prescribed in this month’s program. Sure, it’ll take you at least five months to reach that point, but it’s a much safer and smarter way to begin training. Christopher M. Lockwood, MS, CSCS, has a master’s degree in exercise and sports science. He’s a member of the National Strength and Conditioning Association, American College of Sports Medicine and International Society of Biomechanics in Sport. He’s also a personal trainer certified by the American Council on Exercise. A former M&F staff writer, Chris now works for Weider Nutrition International in Salt Lake City.
coach’s corner
tips from roger earle, ms, cscs
1 Though Earle recommends training abs every workout, he alternates the area of emphasis each time. Specifically, he suggests doing three sets, 15–25 reps apiece, of a single ab exercise per workout. Just make sure that, workout to workout, you rotate among different ab exercises that alternate emphasizing your upper and lower regions, as well as your obliques. 2 Says Earle: “The way you can make this workout more intense and difficult is to shorten your rest periods between sets. It’s easy to do three sets, 10 reps apiece, with four minutes rest in between them, but if you want a more difficult workout, shorten your rest periods to 30–60 seconds.” 3 Earle suggests doing two 20-minute cardio exercises in succession. “Variety helps combat overtraining,” he says. “Besides, it can help psychologically to say, ‘Okay, I’m going to do 20 hard minutes on a bike and then 20 hard minutes on a stair-stepper,’ stair-stepper,’ as opposed to 40 hard minutes on one or the other.” other.” 4 “Because your overall intensity during cardio is going to be high, you’ll burn more total calories — and therefore a larger amount of fat in absolute terms — than if you’d exercised at a lower, ‘fat-burning’ intensity,” Earle says. 5 “During this phase, cardio is at least as important as your weight workouts, since your primary goal is to burn fat and calories,” Earle explains. 6 The best day not to do cardio, he says, is the day after your leg workout. 7 “Because of injuries, I’ve experienced much success avoiding overhead pressing movements for shoulders,” states Earle. “For that reason, I suggest doing tri-sets comprising three shoulder exercises that aren’t presses.”
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NUTRITION Eating to Dial In Your Physique By Chris Aceto
s
uccessful bodybuilders and their coaches know a few tricks from which the rest of us can learn a thing or two: like how to lose bodyfat while holding on to the very muscle mass you worked so hard to build in the first place. Since we’re approaching summer, what better time to put into practice some of these ideas and make them work for you? I’ve enlisted another expert, noted protein researcher Peter Lemon, PhD, from the University of Western Ontario in London, Ontario, Canada. Lemon says that preserving muscle while reducing caloric intake is the most vital component in achieving low bodyfat levels. “During severe caloric restriction, a combination of fat and muscle mass is lost. Usually, very low-calorie dieters who don’t engage in exercise will lose a pound of muscle for every pound of bodyfat.” The consequences are dramatic: “If you start losing muscle while dieting, your average rate of metabolism drops,” Lemon explains. To prevent the loss of muscle and the accompanying metabolic downshifting, he stresses the need for weight training rather than simply doing lots of cardio. “I don’t think any fat-loss program with exercise should be attempted without stressing weight training,” he notes. ““W Weight training more than aerobic exercise imparts a muscle-saving effect on the body. body. Stressing the muscles with weights even during low-energy intakes can help you hold on to muscle mass; aerobics, although a good fat-burning exercise, does little in this regard.” How much fat can you lose per week? Lemon believes 2 pounds is about the maximum that can be safely lost without sacrificing muscle. He further suggests that you increase your protein intake during dieting. “Decreasing your calories impacts protein needs. Whatever protein intake was sufficient for you to grow may become inadequate while trying to get leaner. During a calorie deficit, some of the protein you eat will be used as energy, which means less remains to either build or hold on to muscle.” Lemon believes the majority of those in a building phase will need 0.7 gram of protein per pound of body weight daily, daily, as long as calorie intake remains high. In a bodyfat-stripping phase, dieters may need up to about 0.9 gram of protein daily per pound of bodyweight. What if you’re already eating even more protein than that? “Certainly, the recommendation for protein is a gross one related to bodyweight and energy intake, and those who train extremely hard and frequently may need more protein,” he says. “But in many cases, those who eat way too much protein yet cut their calories excessively are eating too few calories to train hard
t r a t a e L n a i r B
anyway, anyway, and the extra protein probably won’t help.” He advises both caution and patience while trying to lose fat. While dieting, you should never reduce protein; instead, the reduction should come from dietary fat and carbohydrates. “If your fat intake is high, obviously that’s a good place to start, but reducing your carbs too low will prevent you from training at a level of intensity high enough to save your muscle,” Lemon concludes.
and the winner is... Ready to be dubbed the official ULTRA man, or woman? For complete details on how you can win M&F’s ULTRA contest, refer to page 159 in the July 1999 issue of M&F. Who knows? You may be just one month away from being chosen chosen to appear appear in a future issue! issue!
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M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
11
ULTRA: Meal Planning 15% Fat 35% Protein
50% Carbs
This month’s focus is on reducing bodyfat. To do so, eat 250–400 fewer calories than you consumed during your growth phase. Therefore, each of this month’s 10 meal selections contains 450–500 calories, with a calorie ratio of 50% carbohydrate, 35% protein and 15% (or slightly less) dietary fat. The snacks yield about 250–300 calories with a similar carb, protein and fat ratio. Combine meals and snacks to meet your personal caloric demands.
meals 8 large egg whites, scrambled with 1 slice fat-free cheese 3 ⁄ 4 cup dry oats, cooked 8 oz. nonfat sugar-free yogurt Totals
5 oz. chicken breast, grilled 1 cup cooked rice 1 ⁄ 4 cup black beans 1 cup shredded zucchini, steamed Totals
51 ⁄ 2 oz. top round steak, grilled 7 oz. baked yam 1 cup broccoli, steamed Totals
5 oz. red snapper, grilled 1 dinner roll 1 cup Italian-style frozen vegetables, steamed 1 apple Totals
6 oz. swordfish, grilled 8 oz. baked potato 1 cup cauliflower, steamed Totals
5 oz. ground turkey, browned 2 oz. cooked pasta 1 ⁄ 2 cup fat-free tomato sauce 1 cup green beans, steamed Totals
5 oz. chicken breast, grilled 1 onion bagel 1 Tbsp. fat-free cream cheese 2 tsp. mustard Small green salad with nonfat dressing Totals
5 oz. eye round steak, grilled 1 cup cooked rice 1 cup peas & carrots, steamed Totals 3 ⁄ 4
can water-packed tuna 2 slices whole-grain bread 2 Tbsp. fat-free mayonnaise 2 Tbsp. fat-free cream cheese Small green salad with nonfat dressing 1 cup cantaloupe Totals
5 oz. ground turkey, browned 1 cup cooked rice 1 ⁄ 4 cup red beans 1 ⁄ 2 cup salsa Totals
Cals
Carb (g) Pro (g (g) Fat (g (g)
snacks
120 28 232 100
0 2 41 17
24 5 8 8
0 0 5 0
480
60
45
5
152 209 61 32
0 44 11 7
33 6 3 1
3 1 0 0
Totals
454
62
43
4
Totals
237 205 56
0 54 10
36 4 4
8 0 0
498
64
44
8
172 130 72
0 24 14
38 4 4
2 2 0
86
21
0
0
460
59
46
4
194 252 34
0 57 7
34 5 3
7 0 0
480
64
42
7
182 210 45 40
0 44 10 8
33 7 1 2
6 1 0 0
477
62
43
7
152 230 15 16 60
0 46 1 4 12
33 8 2 0 3
3 1 0 0 0
473
63
46
4
159 209 122
0 44 22
31 6 7
4 1 1
490
66
44
6
124 146 24 30 60
0 26 6 1 12
29 6 0 4 3
2 2 0 0 0
60
15
1
0
444
60
43
4
182 209 61 36
0 44 11 8
33 6 3 1
6 1 0 0
488
63
43
7
Cals
1 cup low-fat cottage cheese with pineapple Totals 1 ⁄ 2
cup dry oats, cooked 4 Tbsp. whey protein powder 12 oz. low-fat milk 2 Tbsp. whey protein powder 1 ⁄ 2 banana 3 oz. deli turkey 2 slices whole-grain bread 2 slices tomato and onion 1 Tbsp. fat-free mayonnaise Totals
9-inch tortilla 3 oz. chicken breast, grilled 1 Tbsp. fat-free mayo Chopped lettuce and salsa Totals
Carb (g (g) Pro (g (g) Fat (g (g)
217
29
21
3
217
29
21
3
155 80
27 2
5 16
3 1
23 5
29
21
4
160 40 60
18 1 14
12 8 0
4 0 0
26 0
33
20
4
90 146 20 12
1 26 5 3
15 6 0 0
3 2 0 0
26 8
35
21
5
131 91 12 15
23 0 4 4
3 19 0 0
3 1 0 0
24 9
31
22
4
supplements for leaning out
This month, continue with last month’s recommendations for creatine and glutamine. As you decrease your calories, creatine can keep training intensity high, and glutamine may offset and prevent catabolism, which is always a possibility when you’re trying to shed bodyfat. If you haven’t already included ephedra and caffeine to boost your calorie-burning, this may be the time to give the combo a try, but don’t exceed recommended dosages. (Check with your doctor first; this potent supplement isn’t intended for minors, people with heart trouble or high blood pressure, pregnant or lactating women, or those with diabetes, mood disorders or certain other medical conditions.) The final supplement to spare muscle loss is branchedchain amino acids (BCAAs). These three unique aminos — leucine, isoleucine and valine — can be used directly by working muscles as fuel, thereby sparing muscle tissue breakdown that’s so common when high workloads are coupled with even the most mild reduction in caloric intake.
creatine 3–7 grams a day, in the meal that follows your training. glutamine
5–15 grams a day.
ephedra (or mahuang) 150–600 mg a day (standardized to 10–40 mg of ephedra alkaloids). Higher doses (400–600 mg or 25–40 mg ephedra alkaloids) should be split into two or more even servings. caffeine 1 cup of coffee (about 80–100 mg caffeine) with each dose of ephedra. chromium 300–400 mcg a day. BCAAs
4–7 grams taken before training.
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➔ 197
ULTRA: Made to Order Shocking as it may seem, the saying “You can please some of the people some of the time, but you can’t please all of the people all of the time” even applies to ULTRA, the ultimate training system. Point being: If maintaining muscle mass while shedding bodyfat isn’t your most pressing goal this month, simply choose one of the following customization schemes to suit your personal agenda.
1
More Muscle: This month’s workout could definitely build bigger muscles, but that would be extremely difficult given the low number of calories and high amount of cardio prescribed. If size is what you’re after, eat 250–500 calories more per day than you burn; do only 4–5 days per week of lower-intensity cardio, 20–30 minutes per session; bypass the thermogenic supplements (for example, caffeine and ephedra); and increase your daily intake of carbohydrates and fat by roughly 10% and 5%, respectively.
2 3 4
More Strength: Same suggestions for calories and cardio as in the first scenario, but upping your carbs and fat by an additional 5% can be helpful. Taking creatine can help increase strength, and consuming a preworkout thermogenic supplement can add some extra juice to your battery. (Check with your doctor regarding supplements, of course.) As for training, keep your reps in the 3–6 range on all core lifts and 8–10 on all assistive exercises. Rest 2–5 minutes between sets. Less Bodyfat/Weight Loss: Increasing your cardio to twice a day is the only recommendation I’m comfortable making, since this month’s nutritional program is already extremely low in calories, fat and carbs.
Greater Flexibility: Doing stretches with a partner, stretching more frequently and/or incorporating different modes of stretching into your flexibility routine can all help you accomplish this goal.
rulesthismonth
1
Burn, baby, burn
After your cardio warm-up and before your weight training, stretch the muscles you plan to train that session. Perform each stretch 2–3 times, holding each stretched position for 15–30 seconds; don’t bounce. Earle also recommends stretching between sets as your muscles continue to get warmer, as well as at the end of your workout.
Workout intensities are based on a percentag perc entage e of your your 1RM (the maximum amount of weight that you can lift properly for one repetition). If you don’t know your 1RM for a particular exercise, estimate. Also, if you’re unable to complete the prescribed number of repetitions using proper form, adjust the weight appropriately.
2
3
Pay extremely close attention to your rest periods between sets. Begin your next set immediately after the prescribed rest time has elapsed.
Precede the first exercise of each bodypart with 1–2 warm-up sets. Choose
4
a weight equal to about 50% of your 1RM and complete 12–15 reps. If you still don’t feel ready to rock ’n’ roll, increase the weight by 10%–15% and do another warm-up set of eight reps.
Weeks 2–5, follow a three-on, one-off schedule: train for three days, take one day off,
l a n r e B r e P
5
repeat the cycle. So, day 1 workout is the same as day 5.
nextmonth next monthinULTRA Impressed with ULTRA so far? Well, you ain’t seen nothin’ yet. Join us next month for the stunning conclusion to this yearlong program, which will include special guest appearances from the greatest names in bodybuilding and fitness. Still not impressed? How about if we tell you this last installment is guaranteed to get your new hardbody shredded and peeled for summer? You won’t want to miss it . . . 198
MUSCLE & FITNESS May 2000
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
11
weeklyguidelines Intensity
week one .
Rest Between Sets
Cardio
Training Guide
activerest
To prepare physically and psychologically for your last eight weeks of serious training and dieting as part of ULTRA, refrain from any weight training. Instead, engage in what’s called active rest. “Continue to burn calories and work your muscles through more recreational activities that don’t require a lot of skill,” says Earle. “Make it something you’re familiar with, and something that has a low risk of injury.” As for cardio, keep your intensity level low (50%–60%), but be consistent: 5–6 days, 30–40 minutes per session.
weeks two&three.. two&three 85% 1RM on core exercises; 75% 1RM on assistive exercises
2 minutes between core exercises; 1 minute between assistive exercises
f f i e R
In Week 2, choose two cardio exercises and do each in succession, 15 minutes apiece, elevating your heart rate to about 80%–85% of your maximum heart rate. (To determine your MHR, subtract your age from 220.) Don’t include the warm-up time it takes to get your heart rate up to your working level. Do 5–6 such sessions. By the end of Week 3, you should be doing two 20-minute cardio sessions in succession, six days per week, elevating your heart rate to 85% MHR.
Burning calories through all-out intensity is the name of game: You should be using a weight sufficiently heavy that the prescribed number of reps and amount of rest results in failure on each working set. Cardio sessions should also be high intensity. “You shouldn’t be able to carry on a conversation while you’re doing your cardio,” says Earle.
During Week 4, do two 22-minute cardio sessions, in succession, 6–7 days. Elevate your heart rate to 85% MHR. By the end of Week 5, you should be performing cardio at least six days. Complete two 22-minute sessions in succession, elevating your heart rate above 85% MHR.
Pay close attention to your between-sets rest periods. Earle suggests using a timer — when it goes off, you should be starting your next set. “It’s like having a mechanical personal trainer telling you when to go,” he says. Don’t worry if you’re unable to complete the prescribed number of reps because you don’t feel rested. Simply decrease your weight slightly rather than increasing your rest periods.
weeks four&five 75%–80% 1RM on core exercises; 65%–75% 1RM on assistive exercises
1–11 ⁄ 2 minutes between core exercises; 30 seconds between assistive exercises
‘Burning calories through all-out intensity is the name of game. “You shouldn’t be able to carry on a conversation while you’re doing your cardio,” says Roger Earle, MS, CSCS.’
➔
Measure your heart rate to track intensity.
f f i e R
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HOW TO FILL IN:
day one one
75/10–12 is equal to 75 pounds for 10 to 12 repetitions. For example: Incline Barbell Press
75 / 10–12
Warm-Up: 7–12 minutes of cardio, elevating your heart rate to 65% MHR Stretch (pre- and postworkout): Internal and external shoulder rotators, front and rear delts, chest, triceps
weekstwo&three Incline Barbell Press
weeksfour&five
1
/ 6
/ 6
/ 6
/6
/ 10–12 10–12
/ 10–12 10–12
/ 10–12 10–12
Pec-Deck Flye / 10 10
/ 10 10
/ 10 10
/ 12–15 12–15
/ 12–15 12–15
/ 12–15 12–15
/ 10 10
/ 10 10
/ 12–15 12–15
/ 12–15 12–15
/ 12–15 12–15
/ 10 10
/ 10 10
/ 12–15 12–15
/ 12–15 12–15
/ 12–15 12–15
/ 10 10
/ 10 10
/ 12–15 12–15
/ 12–15 12–15
/ 12–15 12–15
/ 10 10
/ 10 10
/ 12–15 12–15
/ 12–15 12–15
/ 12–15 12–15
Dumbbell Flat-Bench Press / 10 10
Dumbbell Lateral Raise t e s i r t
2
/ 10 10
Dumbbell Front Raise / 10 10
Bent-Over Dumbbell Lateral Raise / 10 10
Seated Dumbbell Triceps Extension1 / 6
/ 6
/ 6
/ 10–12 10–12
/ 10 10
/ 10 10
/ 10–12 10–12
Rope Pressdown / 10 10
/ 12–15 12–15
/ 12–15 12–15
/ 12–15 12–15
Low-Cable Lying Triceps French Press / 12–15 12–15
/ 12–15 12–15
Machine Crunch / 15–20 15–20
/ 15–20 15–20
/ 15–20 15–20
/ 20–25 20–25
/ 20–25 20–25
/ 20–25
/ 2 0– 2 5
Core exercise Complete one set of each of the three exercises without resting in between. Rest for the prescribed length of time and then begin another tri-set. NOTE: Any exercise not labeled as core is assistive.
1 2
Warm-Up: 7–12 minutes of cardio, elevating your heart rate to 65% MHR Stretch (pre- and postworkout): Quads, hamstrings, glutes, hip flexors, abductors and adductors, calves, low back
day two two
weekstwo&three
weeksfour&five
Hack Squat 1 / 6 2
/ 6 2
/ 6 3
/ 6 3
/ 10–12 10–122
/ 10–12 10–122
/ 10–12 10–123
/10–123
Barbell Lunge / 10 10
/ 10 10
/ 10 10
/ 12–15 12–15
/ 12–15 12–15
/ 12–15 12–15
/ 10 10
/ 10 10
/ 12–15 12–15
/ 12–15 12–15
/ 12–15 12–15
/ 10 10
/ 10 10
/ 12–15 12–15
/ 12–15 12–15
/ 12–15 12–15
/ 15 15
/ 15 15
/ 20 20
/ 20 20
/ 20 20
/ 15 15
/ 15 15
/ 20 20
/ 20 20
/ 20 20
/ 15–20 15–20
/ 15–20 15–20
Stiff-Legged Deadlift / 10 10
Leg Extension / 10 10
Seated Calf Raise / 15 15
Standing Calf Raise / 15 15
Hanging Knee Raise / 15–20 15–20 Core exercise High-and-wide foot positioning 3 High-and-close foot positioning NOTE: Any exercise not labeled as 1 2
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core is
MUSCLE & FITNESS May 2000
assistive.
/ 20–25 20–25
/ 20–25 20–25
/ 20–25
/ 2 0– 2 5
M U S C L E & F I T N E S S ULTRA S Y S T E M — M O N T H
11
Warm-Up: 7–10 minutes of cardio, elevating your heart rate to 65% MHR Stretch (pre- and postworkout): External shoulder rotators, upper, mid and low back, biceps, neck
day three three
weekstwo&three
weeksfour&five
Pull-Up
1, 2
/ 6
/ 6
/ 6
/ 12–15 12–15
/ 12–15 12–15
/ 10 10
/ 10 10
/ 12–15 12–15
/ 12–15 12–15
Pull-Down (front)3 / 10 10
T-Bar Row 4, 5 / 10 10
Seated Cable Row
/ 10 10
/ 10–12 10–12
/ 10–12 10–12
/ 10–12 10–12
/ 10 10
/ 10–12 10–12
/ 10–12 10–12
/ 10–12 10–12
6
/ 10 10
Dumbbell Upright Row / 10 10
/ 10 10
/ 15 15
/ 15 15
/ 10 10
/ 10 10
/ 15 15
/ 15 15
Shrug Barbell Preacher Curl 7 / 10 10
/ 10 10
/ 10 10
/ 12–15 12–15
/ 12–15 12–15
/ 10 10
/ 10 10
/ 12–15 12–15
/ 12–15 12–15
/ 15–20 15–20
/ 15–20 15–20
Dumbbell Hammer Curl / 10 10
Oblique Crunch / 15–20 15–20 1 2 3
Wide, overhand grip Core exercise, Weeks 2 and 3 only. Wide, neutral grip
Medium, overhand grip Core exercise, Weeks 4 and 5 only 6 Close, neutral grip
4 5
/ 20–25 20–25
/ 20–25 20–25
/ 20–25
/20–25
Close grip NOTE: Any exercise not labeled as core is assistive. 7
Hanging Knee Raise Incline Barbell Press
Rope Pressdown
f f i e R : t h g i R ; n e s n e r o S : e l d d i M ; n a a H e D : t f e L
‘Because your overall intensity during cardio is going to be high, you’ll high, you’ll burn more total calories — and therefore a larger amount of fat in absolute terms — than if you’d exercised at a lower, “fat-burning” intensity.’ — Roger Earle, MS, CSCS May 200 2000 0 MUSCLE & FITNESS
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