Lg Principles

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Inch by Inch, a Snail Climbs Mount Fuji

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What Should I Expect? Macronutrient Rotation

41 28 26 21 18 18 16 15

The Collaboration

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Contents

LEAN GAINS PRINCIPLES ]

Carb Rotation at-a-Glance Sample Diets Pre-, During and Post-Workout Protocol Supplementation Food Prep Pointers Basic Training Info Shelby and Steve’s Favorite Exercises Shelby and Steve’s Bios and Contact Info 2

The Collaboration

$WWKHEHJLQQLQJRIWKHER[RI¿FHÀRSUHPDNH³:DURIWKH:RUOGV´7RP&UXLVH¶V character Ray Ferrier is struggling to connect with his teenage son, who dismissively says, ³:HOOZKDWGR\RXNQRZDQ\ZD\"´ ³(YHU\WKLQJ´&UXLVHUHSOLHV³%HWZHHQPHDQGP\EURWKHUZHNQRZHYHU\WKLQJ´ +LVGDXJKWHUFKLPHVLQDFKDOOHQJH³:KDWLVWKHFDSLWDORI$XVWUDOLD"´ ³7KDWCVRQHP\EURWKHUNQRZV´KHUHSOLHV :KLOHWKHWZRRIXVFHUWDLQO\GRQ¶WNQRZHYHU\WKLQJZHERWKKDYHDPDVVHGVLJQL¿FDQW H[SHULHQFHWKDWLVRQO\EROVWHUHGWKURXJKRXUFROODERUDWLRQ6WHYHKDVEHHQDMRXUQDOLVW for over two decades, with probably the most diverse variety of subjects (all related to EXLOGLQJVWUHQJWKDQGPXVFOHZKLOHVKUHGGLQJERG\IDW LQWKHLQGXVWU\+HKDVLQWHUYLHZHG and been in the gym with some of the top physique and strength athletes in the world, including names like Ed Coan, Dorian Yates, Mike Francois, Magnus Magnusson, Ronnie &ROHPDQ/RXLH6LPPRQV0LNH0HQW]HUDQGRWKHUV+LVDUWLFOHVH[SORUHWKHVFLHQWL¿F rationale behind the training and nutrition programs of these champions (even if they ZHUHQRWFRQVFLRXVO\DZDUHRIWKHP +HKDVEHHQDFRQVXOWDQWIRUIRXUSURPLQHQWVSRUWV QXWULWLRQFRPSDQLHVDQGRSHUDWHGDSHUVRQDOWUDLQLQJEXVLQHVV Shelby, on the other hand, has been (and remains) a competitive bodybuilding champion in his own right, using his analytical mind to design nutrition protocols that made him a QDWLRQDOOHYHOERG\EXLOGHU+HKDVFROOHFWHGWURSKLHVDQGWLWOHVLQFOXGLQJDQRYHUDOOZLQDW WKH&HQWUDO6WDWHVDWRS¿YHSODFLQJDWWKH-XQLRU1DWLRQDOVDWKLUGLQKLVFODVVDW WKH1RUWK$PHULFDDQGDUXQQHUXSSODFLQJLQWKH$3)0LFKLJDQ6WDWHSRZHUOLIWLQJPHHW (YHQPRUHLPSRUWDQWO\KHKDV¿QHWRROHGKLVGLHWWHFKQLTXHVDQGKHOSHGKXQGUHGVRI competitive bodybuilders come into shows in a condition that is most often far beyond LEAN GAINS PRINCIPLES ]

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WKHLUSUHYLRXVEHVW8QGHUVWDQGLQJWKHQHHGVDQGPHQWDOLW\RISRZHUOLIWHUVKHKDVDOVR become something of an expert at helping guys like Matt Kroc and Dave Tate clean up WKHLUGLHWDQGGURSIURP3/EXON\GRZQWRVLQJOHGLJLWGHDGO\7KLVVHHPVWREHDWUHQGZH will see more of — powerlifters wanting to get lean (either to compete in a lighter weight FODVVRUWRVLPSO\H[WHQGWKHLUOLIHVSDQ While our backgrounds vary, our views on nutrition are remarkably similar (which tends WRPDNHXVERWKUHJDUGRQHDQRWKHUDVPXFKEULJKWHUWKDQZHPD\DFWXDOO\GHVHUYH ,Q SDUWLFXODURXULGHDVRQFDUEURWDWLRQGLHWVVHHPWREHLQDOLJQPHQW6KHOE\KDVZULWWHQ IRXUSUHYLRXVERRNVRQWKHVXEMHFW5HDGHUVKDYHEHHQUHTXHVWLQJDERRNWKDWJDYHD GHWDLOHGRYHUYLHZRISURSHURIIVHDVRQQXWULWLRQLean Gain Principles is that book!

Shelby demonstrates great condition to kick off a successful off-season plan — lean enough that he can slowly add pounds while still maintaining separation and the outline of abs LEAN GAINS PRINCIPLES ]

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Inch by inch, a snail climbs Mount Fuji…

Despite what you may read in every muscle magazine, the road to a champion physique LVDVORZDUGXRXVRQH

5

What Should I Expect?

The off-season is the gaining season, but how much improvement should you expect? What should be considered reasonable expectations during the off-season? +RQHVWO\DQ\WKLQJPRUHRQWKHVFDOHWKDQ¿YHSRXQGVDPRQWKLVWRRPXFKVORSS\ ZHLJKW
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The pro bodybuilders that you read about in FlexWKDWVXSSRVHGO\JDLQ¿IWHHQ SRXQGVIURPRQHVKRZWRWKHQH[WDUHQRWUHSUHVHQWDWLYHRIW\SLFDOUHDOLW\)RU someone not a member of the genetic elite, they will most likely only experience GLVDSSRLQWPHQWWU\LQJWKRVHWHFKQLTXHV7KHJHQHWLFIUHDNVGRQ¶WUHDGDQGVHHN RXWWKLVLQIR7KRVHZLWKOHVVHUDELOLWLHVQHHGWR BEGINNERS.,I\RXDUHQHZWRWUDLQLQJ\RXPD\¿QGWKDW\RXPDNHVRPHRIWKH biggest jumps in progress in those initial six to ten months as your body adapts WRWKHQHZVWUHVVRI\RXUWUDLQLQJDQG\RXUQXWULHQWULFKGLHW&RQVLVWHQF\ZLWK \RXUWUDLQLQJLVWKHPRVWLPSRUWDQWFRQVLGHUDWLRQ

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WOMEN. Although most women would be less than interested in the general con- cept of an off-season program, the diets in this book can easily be adapted for WKHLUXVHWKH\VLPSO\QHHGWRDGMXVWFDORULHOHYHOVEDVHGRQWKHLUERG\ZHLJKW MASTERS. The diets in this book will also transfer well to bodybuilders in the over-forty years old category, with two considerations: 1) although this is case- VSHFL¿FEXWVRPHPD\KDYHVORZHUPHWDEROLVPV)RUWKLVUHDVRQZHPLJKWVWDUW WKHROGHUJX\DELWORZHURQWKHFDUEDQGIDWOHYHOV %XONLQJLVQRWDVZLVHIRU older bodybuilders due to higher susceptibility to health issues, particularly cardio- YDVFXODUGLVHDVH


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Macronutrient Rotation

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6HHZKDWZHGLGWKHUH":HJRWWKHZRUGV³PDFUR´DVLQPDFURQXWULHQWV DQGURWDWLRQDQG VTXLVKHGWKHPWRJHWKHULQWRRQHZRUG7KLVLVVRPHWKLQJWKDWLVUHIHUUHGWRLQOLQJXLVWLFV as a portmanteau A portmanteau is when two or more words or morphemes are blended in order to create DQHZZRUG7KHEHVWNQRZQH[DPSOHZRXOGEHD³VSRUN´WKRVHKDOIVSRRQKDOIIRUN WKLQJVWKDWDUHQRWUHDOO\JRRGIRUHDWLQJ$1<7+,1*\RXPLJKWZDQWWRHDWZLWKDIRUNRU VSRRQ 2WKHUH[DPSOHVLQFOXGHEUXQFKPL[WXUHRIEUHDNIDVWDQGOXQFK )HG([GR\RX even remember when they used to call themselves Federal Express?), and the annoying %UDQJHOLQDWKDWSDLURIPDQQHTXLQVSUHYLRXVO\FDOOHG%UDG3LWWDQG$QJHOLQD-ROLH 6RZHFDPHXSZLWK0DFURWDWLRQ© And no, we aren’t actually going to bother to acquire DQ\OHJDOULJKWVWRWKHZRUG,GRQ¶WH[SHFWSHRSOHZLOOZDQWWREX\0DFURWDWLRQ7VKLUWV DWDQ\SRLQWLQWKHIXWXUH,QIDFWWKHZRUGLVDOUHDG\ZHDULQJWKLQ%XWRXUUHDVRQIRU EULQJLQJWKLVXSDWDOOLVWKDWZKLOHWKH\DUHFRPPRQO\UHIHUUHGWRDV³FDUEURWDWLRQ GLHWV´DQGZHKDYHERWKZULWWHQDUWLFOHVFDOOLQJWKHPVXFK WKH\DUHPRUHDFFXUDWHO\ UHIHUUHGWRDV³PDFURQXWULHQWURWDWLRQGLHWV´:KLOHWKHIRFXVWHQGVWREHRQFDUEVVLQFH carb restriction is the common thread in any successful fat loss diet, our expanded understanding of the best way to eat for bodybuilding requires manipulation of proteins, IDWDQGFDUEV (DFKRIWKHWKUHHPDFURQXWULHQWVQRWRQO\VHUYHVVSHFL¿FIXQFWLRQVEXWDGMXVWLQJ intake of any one of them affects how the other macronutrients are used (and needed) PHWDEROLFDOO\DQGKRUPRQDOO\$OOWKLVEHLQJVDLGIHHOIUHHWRUHIHUWRWKHPDV³FDUE URWDWLRQGLHWVÉXWNHHSLQPLQGWKDWUHVWULFWLQJRUGHFUHDVLQJRQHPDFURQXWULHQWDIIHFWV WKHRWKHUV,WLVWKRVHVKLIWVDQGWKHHIIHFWVWKH\EULQJDERXWWKDWZHDUHH[SORLWLQJWRRXU PHWDEROLFDGYDQWDJH


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7KHSRSXODUERG\EXLOGLQJGLHWVRIWHQWR¿IWHHQ\HDUVDJRLQYROYHGFDUERK\GUDWH UHVWULFWLRQFUD]\KLJKSURWHLQLQWDNHDQGLQPRVWFDVHV UHVWULFWHGIDWLQWDNH$VWKLQJV evolved, we learned the following things: ,IFDUEVDUHUHVWULFWHGWRRVHYHUHO\RUIRUWRRORQJWKHERG\EXLOGHUÀDWWHQVRXWDQG ORVHVPXVFOH ,QWKDWVDPHLQVWDQFHWKH\DOVRQRWLFHDSRLQWLQZKLFKWKHLUPHWDEROLVPRIWHQMXVW VWRSVUHVSRQGLQJ :KHQSHRSOHH[WHQGWKHLUGLHWIRUPXOWLSOHFRQWHVWVZDUPXSVKRZIROORZHGE\WKH big show four to six weeks later), they noticed that going off of their diet for a short period (whether it was a cheat meal, cheat day or a few lax days) often kick-started IDWORVVDQGQRWRQO\¿OOHGWKHPRXWEXWPDGHWKHPVWDUWEXUQLQJIDWDWDIDVWHU SDFHDJDLQ :HKDYHOHDUQHGDKHOORIDORWDERXWIDWVHVSHFLDOO\WKDWPDQ\RIWKHPKDYHYHU\ KHDOWKDQGSK\VLTXHEHQH¿WLQJHIIHFWV 5HDOO\KLJKSURWHLQOHYHOVJX\VZHUHWDNLQJJUDPVGDLO\IRUH[WHQGHG periods) was a huge waste of money since, at a certain point, it can cause the body WRUHWDLQOHVVQLWURJHQDQGVLPSO\WXUQRYHUSURWHLQIDVWHU 5HDOO\KLJKFDUEDQGFDORULHLQWDNHVLQWKHRIIVHDVRQPDNHPRVWOLIWHUVLQWRIDW VORSS\SLJVZLWKFRPSURPLVHGPHWDEROLVPDQGUHGXFHGLQVXOLQVHQVLWLYLW\ 2QHRIWKHPRVWDPD]LQJWKLQJVDERXWERG\EXLOGLQJLVWKDWLWRSHUDWHVDVDPLOOLRQ LQWHUDFWLQJRQJRLQJSK\VLRORJLFDOH[SHULPHQWV(YHQZLWKRXWLQSXWIURPWKHVFLHQFH FRPPXQLW\SHRSOH¿JXUHRXWZKDWZRUNVUH¿QHLWSHUVRQDOL]HLWDQGVKDUHWKH LQIRDPRQJRWKHUV7KH\WU\GLIIHUHQWDSSURDFKHVVRPHWLPHVVFUHZXSDQGOHDUQ WKHLUSHUVRQDOOLPLWV7KH\VKDUHLQIRDPRQJWKHPVHOYHVDQGDOPRVWDVLIDJURXS FRQVFLRXVQHVV PRYHWRZDUGVDFXOWXUDOUH¿QHPHQWRIWKHLUDSSURDFK ,WPD\QRWVHHPOLNHWKDW7KHWUDLQLQJDSSURDFKHVDUHGLYHUVHWKHGLHWVHTXDOO\VR$QG VRPHWLPHVIDGVYHHUDVHJPHQWRIWKHERG\EXLOGLQJZRUOGRIIFRXUVHIRUDZKLOH%XWLI you jump from 2011 back to 2001, and from 2001 back to 1991, and take decade-sized looks back (even just by glancing at old issues of Flex or MuscleMag), you will see that WKLQJVKDYHSURJUHVVHGDWDQLPSUHVVLYHUDWH1RWHYHU\RQHGRHVWKLQJVULJKWDQGZKDW may be right for one may need adjustment for another), but more people are doing more WKLQJVULJKWQRZWKDQWKH\ZHUHWHQRUWZHQW\\HDUVDJR7KHVFLHQFHFRPPXQLW\LVJUHDW at verifying what we have discovered (and they seems to take a gleeful pride when they can shoot down a supplement or technique we are using) but the bodybuilding community LVWKHRQHPDNLQJWKHPDMRULQQRYDWLRQV7KH\ZRXOGEHZLVHWRH[DPLQHZKDWZHGR IURPWKHSHUVSHFWLYHRI³/HW¶VVHHZK\ZKDWWKH\GRZRUNVVRZHOO«ÚDWKHUWKDQD³/HW¶V GLVSURYHZKDWWKHVHPHDWKHDGVDUHGRLQJ´ %XWWRJHWEDFNRQWUDFN/HW¶VDQDO\]HZKDWZHKDYHFRPHXSZLWKDERXWPDFURQXWULHQW URWDWLRQ)RUVLPSOLFLW\VDNHZHZLOOJREDFNWRUHIHUULQJWRWKHPDVKLJKPHGLXPDQGORZ carb days, but pay attention to how the levels of protein and fat are concurrently adjusted DVZHOO


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NUTRIENT TIMING )UHG³'U6TXDW´+DW¿HOGZDVDJUHDWFRQWULEXWRURIQHZLGHDVWRWKHSRZHUOLIWLQJDQG ERG\EXLOGLQJZRUOG+HEULGJHGWKHJDSEHWZHHQDWKOHWHDQGVFLHQWLVW2QHTXRWHRIKLV WKDWKDGDSURIRXQGHIIHFWRQPH\HDUVDJR«,KDYHORRNHGIRUWKHRULJLQDODQGFRXOGQRW ¿QGLWVR,ZLOOEHEDGO\SDUDSKUDVLQJLWKHUH«LVWKDWZHVKRXOGHDWEDVHGRQWKHQHHGV RIRXUERGLHVRYHUWKHKRXUVIROORZLQJWKDWPHDO,WPD\QRWVRXQGWKDWUHYROXWLRQDU\ QRZEXWWKLVZDVEHIRUHQXWULHQWWLPLQJZDVVRPHWKLQJFRPPRQO\SUDFWLFHG
PROBLEMS WITH KETOGENIC DIETS While ketogenic diets work well with members of the general public trying to get in shape DVTXLFNO\DVSRVVLEOHVXFKDVWKH³'D\:HGGLQJ'LHW´ WKH\WHQGWREHDELWKLWRU PLVVZLWKERG\EXLOGHUV6RPHOLIWHUVGRRND\ZLWKWKHPEXWPRVWORVHWRRPXFKPXVFOH FRPHLQÀDWDQG¿QGWKDWWKH\MXVWFDQQRWWUDLQWKHZD\WKH\QHHGWR :KLOHLWLVFRPPRQWRKHDUSURSRQHQWVRINHWRJHQLFGLHWVVD\³7KHUHLVQRVXFKWKLQJ DVDQHVVHQWLDOFDUE´WKLVGLVPLVVLYHPDQWUDPLVVHVWKHFRUHÀDZRIWKHLUVWDQFH$V ERG\EXLOGHUVZHGRQ¶WFDUHDERXWHVVHQWLDO(VVHQWLDOPHDQV³HQRXJKWRNHHS\RXDOLYH DQGRXWRIDGLVHDVHVWDWH´PXFKLQWKHZD\WKDWHDWLQJDZHGJHRIOLPHHYHU\IHZ GD\VZRXOGNHHSHDUO\%ULWLVKVDLORUVIRUVXIIHULQJVFXUY\:HDUHPRUHFRQFHUQHGZLWK 237,0$/7RRSWLPL]HRIIVHDVRQPXVFOHJURZWKFDUEVVXUHDVKHOODUHHVVHQWLDO $FRPPRQIROORZXSPDGHE\WKHNHWRFURZGLVWKDW³7KHERG\RZQVQHHGVJUDPV RUZKDWHYHUDUELWUDU\QXPEHUWKH\WKURZRXW RIJO\FRJHQIRUDW\SLFDOZRUNRXW´:KLOH WKH\PD\VPXJO\WKLQNWKLVKDVVROLGL¿HGWKHLUSRVLWLRQWKH\OHDYHRXWWKHIDFWWKDWSRVW workout energy requirements (removal of waste products, replenishment of glycogen, general recuperation from gym trauma) need also to be considered, not to mention *52:7+0RVWREYLRXVO\LI\RXIHHOOLNHFUDSDQGGRQ¶WKDYHWKHHQHUJ\WRWUDLQZLWKRXW adequate carbs, then how can this approach be effective for building muscle? ,I\RXDUHJRLQJWRWU\DNHWRJHQLFGLHWXVHLWIRUDVKRUWWULDOSHULRG'RQRWJLYHXSDQ HQWLUHRIIVHDVRQ¶VPXVFOHJDLQVRQWKHH[SHULPHQW6HWDVLGHDWLPHSHULRGSHUKDSVD IRXUWRVL[ZHHNPLQLGLHW DQGVHHKRZLWDIIHFWV\RX.HHSLQPLQG\RXwill lose weight, EXWLWFHUWDLQO\ZLOOQRWDOOEHIDW(YHU\RXQFHRIJO\FRJHQVWRUHGLQWKHPXVFOHVKROGV WKUHHRXQFHVRIZDWHU:KHQ\RXFXWFDUEV\RXUJO\FRJHQVWRUHVZLOOEHJUHDWO\GHSOHWHG and water weight will be shed, so much of your initial weight loss will be glycogen and water, both of which are solid muscle components that are good to have in large supply GXULQJRIIVHDVRQWUDLQLQJ7KHUHLVDOVRLQYDULDEO\JRLQJWREHVRPHORVVRIPXVFOHVL]H LEAN GAINS PRINCIPLES ]

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ZKLFKLVDQWLWKHWLFDOWRWKHJRDOVRIDQRIIVHDVRQSURJUDP7KLVZLOOYDU\IURPSHUVRQWR person and (along with psychological preferences) explains why some favor ketogenic GLHWVZKLOHRWKHUVFDQQRWWROHUDWHWKHP If you should decide to test out a ketogenic diet, make note of changes in body FRPSRVLWLRQVWUHQJWKDSSHDUDQFHPRRGDQGHQHUJ\OHYHOV6HHLIWKHLQLWLDOORVVHVRQWKH VFDOHFRUUHVSRQGZLWKUHDOERG\IDWFKDQJHVIXUWKHULQWRWKLQJV$OVRNHHSWDEVRQ\RXU PHWDEROLVPDVZHOODVRQHFDQLQVWLQFWLYHO\ $OWKRXJKPRVWSHRSOHGRQRWH[SHULHQFHD metabolic slamming of the fat-burning brakes until six or seven weeks into a keto diet, WU\WREHDOHUWWRKRZ\RXSHUVRQDOO\UHVSRQG%\DOOPHDQVEHRSHQWRWU\LQJGLIIHUHQW nutrition approaches, but someone trying to spend four to six months of an off-season program with an extremely low carb intake, would not be getting the most progress from WKHLUWUDLQLQJ 7KHUHDUHPDQ\EHQH¿WVRIFDUEVRQHPXVWNHHSLQPLQG)LUVWRIIFDUEVSURYLGHJO\FRJHQ IRUEUDLQIXQFWLRQDQGPXVFXODUFRQWUDFWLRQ$VWKHEUDLQDOZD\VUHFHLYHVSULRULW\ZKHQLW comes to fuel considerations (despite what it may seem like when talking to some idiots), the needs of muscle come a distant second, to the extent that muscle will even be broken GRZQWRSURYLGHHQHUJ\WRNHHSWKHJHDUVJULQGLQJXSLQWKHROGJUD\PDWWHU Carbs are, of course, protein sparing,¶PVXUH\RXKDYHKHDUGWKLVWHUPDVIDUEDFN as junior high health class but you may not have thought about what it means from a ERG\EXLOGLQJQXWULWLRQSHUVSHFWLYH:LWKLQDGHTXDWHFDUELQWDNHVRPHRI\RXUSURWHLQ LQWDNHLVEURNHQGRZQIRUHQHUJ\QHHGVEHIRUHKDYLQJDQ\HIIHFWRQQLWURJHQUHWHQWLRQ $VPHQWLRQHGHDUOLHUFDUEVEOXQWFRUWLVRO,QVXOLQUHOHDVHGLQUHVSRQVHWRFDUELQWDNH and cortisol tend to counteract the effect of one another, with insulin acting as a nutrient storage hormone and cortisol (along with glucagon) working to release nutrients in UHVSRQVHWRWKHERG\¶VHQHUJHWLFQHHGV

“In my younger (and foolish) days, I had radical changes in body weight from off-season to pre- contest periods. However, as I learned more and UH¿QHGP\GLHWDU\KDELWV,IRXQG,FRXOGFRPH in more cut and massive by training only slightly above my contest weight.” — Rich Gaspari (The Gaspari Method: New Age Nutrition & Mass I)

PROBLEMS WITH BULKING PROGRAMS :KLOHLWLVLPSRUWDQWWRHVWDEOLVKD³FRUHRIH[FHVV´WREXLOGPXVFOHEXONLQJSURJUDPV KDYHEHHQVKRZQWRZRUNSRRUO\RYHUWKHORQJUXQ7DNHWKHFRPPRQH[DPSOHRIWKH skinny yet determined teenager that takes three years to eat his way from 150 up to SRXQGV7KLVLVGRQHWKURXJKIDVWIRRGEXUJHUVLFHFUHDP3% -VDQGZLFKHVDQG WKHRFFDVLRQDOSURWHLQVKDNHZKHQ¿QDQFHVDOORZ 7KHFRQVWDQWVXSSO\RIORZQXWULHQW FDORULHVJLYHKLPWKHLPPHGLDWHJUDWL¿FDWLRQRIUHVXOWVDWOHDVWDFFRUGLQJWRWKHVFDOH The mirror does not tell nearly as positive of a story, but encouraged by weight gain, he FRQWLQXHVWRLQFUHDVHKLVHIIRUWV$VVLVWHGE\KLVIULHQGV5RQDOG0F'RQDOG /LWWOH'HE DQGWKHJUHDW&KHI%R\DUGHH KHFRQWLQXHVVWULGLQJIRUZDUG2ND\PD\EHLWVPRUHRI LEAN GAINS PRINCIPLES ]

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Differences Between the Carb Rotation Contest Diet and the Lean Gain Off-Season Diet Marrying your weekly carb cycle with your training cycle (used in off-season, not while dieting) Pre-during and post-workout supplement protocol (used in off-season, not while contest dieting) Middle-of-night eating (used in off-season, not while dieting) DVKXIÀHWKDQDVWULGH+HGHYHORSVDUHSDVD³ELJHDWHU´DQGKLVVWUHQJWKLQWKHJ\P FOLPEVWKDQNVWRKLVLQFUHDVHGOHYHUDJH+HIHHOVDVLIKHKDVPDGHQLFHSURJUHVV Three years and forty bulky pounds later, he decides in March that the extended bulk period has run its course and it is time to whittle down and unveil his ripped muscle at the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¿FLHQWLQKLVXVHRIFDORULHV+LVWLPHLQ WKHJ\PLVQRWYLVLEO\QRWLFHDEOH+HLVOHVVDWKOHWLFWKDQKHZDVWKUHH\HDUVSUHYLRXVO\ DQGJHQHUDOO\ORRNVOLNHFUDS)RUKLP%XONLQJZDVDQHSLFIDLO While some teens seem to do okay with bulking programs, this is only because until WKH\VWDUWUHDOO\VODPPLQJIRRGWKHLUFDORULFQHHGVMXVWKDGQRWEHHQPHW,IWKHVHVDPH individuals were to put in the effort to meet the same (or possibly even slightly lower) calorie levels with quality clean food sources, they would pack on at least as much muscle without the fat that must be painstakingly stripped off later (usually with a great amount RIWKDWKDUGHDUQHGPXVFOHEHLQJORVWLQWKHSURJUHVV )RUDGXOWOLIWHUVEXONLQJPDNHVWKHPOHVVRIDQDWKOHWH7KH\¿QGLWFXPEHUVRPHDQG DZNZDUGWRPRYH7KH\KDYHOHVVHQHUJ\IRUWUDLQLQJDQGPD\H[SHULHQFHVOHHSDSQHD DQGKLJKHUEORRGSUHVVXUH,QPRVWFDVHVEXONLQJSURJUDPVDUHPHUHO\H[FXVHVIRU JOXWWRQ\

The Middle Path 2YHUO\UHVWULFWHGFDUEVPD\QRWDOORZ\RXWRH[SHULHQFHRSWLPDOPXVFOHJDLQV([FHVVLYH FDUELQWDNHPD\SDFNRQPRUHERG\IDWWKDQPXVFOH7KHVROXWLRQLVDFDUEURWDWLRQ DSSURDFKThis involves dividing your diet into High-Carb, Medium-Carb and Low-Carb GD\VDUUDQJHGWKURXJK\RXUZHHNWRFRUUHVSRQGWR\RXUVSHFL¿FWUDLQLQJGD\V )RURIIVHDVRQGLHWLQJ\RXZDQWWRPDUU\\RXUWUDLQLQJWR\RXUFDUELQWDNH7KHPRVW common approach is to designate your heaviest training days (legs, back) as High-Carb GD\V5HVWGD\VFRXOGEH/RZRU0HGLXP&DUEGHSHQGLQJRQ\RXUVSHFL¿FUHVSRQVHWR LEAN GAINS PRINCIPLES ]

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FDUEV6RPHSUHIHUWRSURFHHGWKHLULQWHQVHWUDLQLQJGD\VZLWKD+LJK&DUEGD\LQRUGHU WRGRLQWRWKLQJVJO\FRJHQORDGHG7KLVLVSXUHO\DPDWWHURISHUVRQDOSUHIHUHQFH7KHWZR approaches are illustrated below:

RECUPERATION-BASED PLAN 021 Legs HIGH 78( &KHVW 6KRXOGHUV MED WED off LOW 7+8 Back HIGH FRI Arms MED SAT off LOW 681 off LOW

CARB PRE-LOAD PLAN 021 Legs MED 78( &KHVW 6KRXOGHUV LOW WED off HIGH 7+8 Back MED FRI Arms LOW SAT off LOW 681 off HIGH

As you can see, the above diet has two High-Carb days, two Low-Carb days and three 0HGLXP&DUEGD\VHDFKZHHN7KHEHVWIHDWXUHRIWKLVGLHWLVWKDWLWLVHDVLO\DGMXVWDEOH If you are gaining body fat on it, you can switch one of the days (in the weekly schedule example above, it would be Thursday) from High-Carb to Medium-Carb, or your Sunday IURP0HGLXPWR/RZ,I\RXDUHJHWWLQJÀDWRUIHHOOLNH\RXDUHUXQGRZQ\RXFDQERRVW one of the Low days to Medium or a Medium day to a High day, or you can increase the FDUEVDELWRQ\RXU0HGLXPDQGRU+LJKGD\V The Low-Carb days keeps the body fat low and insulin sensitivity high while the High-Carb Days keeps the metabolism from slowing down, keeps glycogen stores topped off, and VWDYHVRIISV\FKRORJLFDOKXQJHUSDQJV &+($70($/6&KHDWPHDOVDUHYHU\LQGLYLGXDO0DQ\UHTXLUHRQHDWOHDVWRQFHDZHHNIRU VRFLDOUHDVRQVHVSHFLDOO\LIPDUULHGRULQDGDWLQJVLWXDWLRQ0RUHWKDQRQFHDZHHNLVRQO\ SRVVLEOHLI\RXKDYHDEHWWHUWKDQDYHUDJHPHWDEROLVP7KRVHZLWKDVWURQJPLQGVHWZLOO ¿QGWKDWWKH\FKHDWOHVVRIWHQLQWKHRIIVHDVRQWKDWWKHSODQQHGSUHFRQWHVWGLHWLQJFKHDW PHDOV'XULQJDFRQWHVWGLHWFKHDWPHDOVDUHQHFHVVDU\WRVWRNHWKHPHWDEROLVPEXPS XSOHSWLQOHYHOVUH¿OOJO\FRJHQOHYHOVHWF,QWKHRIIVHDVRQ\RXDUHQRWGHSOHWHGVRWKH\ RQO\VHUYHDSV\FKRORJLFDOIXQFWLRQ &$5',2:25.&DUGLRYDULHVGHSHQGLQJRQKRZDJJUHVVLYH\RXDUHDQG\RXUFRQFHUQ ZLWKKHDOWK7KRVHWKDWQHHGWREHDELWOHDQHURUZLWKSRRUPHWDEROLVPQHHGWRGRWKUHH RUIRXUFDUGLRVHVVLRQVDZHHNDURXQGPLQXWHVLQOHQJWKRQRIIGD\V 7KHJRDOKHUH LVWRNHHSVERG\IDWLQFKHFNEXWWKH\GRQRWFDQFHORXWVKLWW\HDWLQJ ,QVRPHFDVHV FDUGLRRQRIIGD\VFDQKHOSNHHSVRPHRQH¶VKXQJHUXS0RVWVHVVLRQVVKRXOGEHPRGHUDWH LQWHQVLW\RIPD[KHDUWUDWH 2QHRIWKRVHVHVVLRQVFDQEH+LJK,QWHQVLW\ ,QWHUYDO7UDLQLQJMXVWWRNHHSWKHPHWDEROLVPXS 6/((3,WLVRSWLPDOWRJHWHLJKWRUQLQHKRXUVRIVOHHSLQWKHRIIVHDVRQ,QDQLGHDO VLWXDWLRQ\RXZRXOGWDNHD¿IWHHQWRWZHQW\PLQXWHQDSDQKRXURUWZRDIWHUWUDLQLQJ Sometime just lying down with your spine in a neutral position and relaxing without QHFHVVDULO\IDOOLQJDVOHHSLVDQDGHTXDWHERRQWRUHFXSHUDWLRQ*DLQVFDQEHPDGHRQOHVV VOHHSGXHWRZRUNDQGIDPLO\FRPPLWPHQWVEXWLI\RXFDQVKRRWIRUPRUH


14

CARB ROTATION AT A GLANCE HIGH CARB

MEDIUM CARB

)81&7,21 Storage day Coasting day $1$%&$7$% Highly anabolic 5$7,2 Leg Day, Back Day or 675(1*7+ Weak Bodypart Spe- [Varies] 75$,1,1* cialization Day Keeps metabolism el- Replenish glycogen evated and keeps you stores IURPÀDWWHQLQJRXW Moderate insulin levels with minor insulin Higher insulin output spike only near workout Increased insulin sensitivity from low-carb days allows for glycogen super-compen- sation and increased LQWDNHRIQXWULHQWV Proportionally more 3527(,1 protein available for Moderate 1(('6 synthesis, even with lower gram intake Possibly chromium, SPECIAL alpha-lipoic acid or 6833/(0(176 cinnamon (mild glu- cose disposal agents) PREFERED High-Intensity Interval 1RFDUGLRIRUPRVW &$5',2 Training

LOW CARB Depletion day Possibly catabolic (hopefully on fat) Rest days or training of smaller bodyparts like arms, delts Insulin levels low, al- ORZLQJIRUHI¿FLHQWIDW burning Higher (healthy) fats which increase insulin VHQVLWLYLW\RPHJDV Deplete glycogen stores somewhat which in- creases insulin sensitivity More protein needed since some is used as DQHQHUJ\VRXUFH Good time for high quality hydrolysates or BCAAs to maintain muscle size Long steady-state cardio


15

MENU PLAN 150-POUND MALE HIGH DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGORZIDW MEDIUM DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGJIDW LOW DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGJIDW NOTE:2QWUDLQLQJGD\V\RXZRXOGUHSODFHRQHRIWKHPHDOVZLWKWKHSUHGXULQJSRVW ZRUNRXWSURWRFRO HIGH DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVDQGORZIDW MEAL #1

Blender shake made with 1 scoop whey protein, 1 cup oats (dry measure), with ice, water, cinnamon, and Splenda

MEAL #2

R]FKLFNHQEUHDVWFRRNHGPHDVXUH DQGFXSVEURZQULFHFRRNHGPHDVXUH

MEAL #3

R]H\HRIURXQGVWHDNR]VZHHWSRWDWR

0($/

Workout protocol VHHSDJH

MEAL #5

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MEAL #6

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MEDIUM DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVJUDPVRIIDW MEAL #1

%OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQFXSRDWVGU\PHDVXUH ZLWKLFH water, cinnamon, and Splenda

MEAL #2

R]FKLFNHQEUHDVWFRRNHGPHDVXUH ôFXSFRRNHGEURZQULFHDOPRQGV

MEAL #3

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MEAL #5

R]WXUNH\EUHDVWFRRNHGPHDVXUH FXSVVWHDPHGEURFFROLWDEOHVSRRQROLYHRLO

MEAL #6

R]H\HRIURXQGVWHDNZDOQXWKDOYHV

LOW DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVJUDPVRIIDW MEAL #1

%OHQGHUVKDNHPDGHZLWKVFRRSZKH\SURWHLQFXSRDWVGU\PHDVXUH ZLWK ice, water, cinnamon, and Splenda

MEAL #2

R]FKLFNHQEUHDVWFRRNHGPHDVXUH ôFXSFRRNHGEURZQULFHDOPRQGV

MEAL #3

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MEAL #5

R]WXUNH\EUHDVWFRRNHGPHDVXUH FXSVVWHDPHGEURFFROLWDEOHVSRRQROLYHRLO

MEAL #6

R]H\HRIURXQGVWHDNRXQFHZDOQXWV


16

MENU PLAN 200-POUND MALE HIGH DAYS:PHDOVWRWDOOLQJJSURWHLQJFDUEVDQGORZIDW MEDIUM DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGJIDW LOW DAYS:PHDOVWRWDOLQJJSURWHLQJFDUEVDQGJIDW NOTE:2QWUDLQLQJGD\V\RXZRXOGUHSODFHRQHRIWKHPHDOVZLWKWKHSUHGXULQJSRVW ZRUNRXWSURWRFRO HIGH DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVDQGORZIDW MEAL #1


MEAL #2

R]FRRNHGFKLFNHQEUHDVWFXSVEURZQULFH

MEAL #3


0($/


MEAL #5

R]FRRNHGFKLFNHQEUHDVWFXSVEURZQULFH

MEAL #6

R]H\HRIURXQGVWHDNR]VZHHWSRWDWR

MEDIUM DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVJUDPVRIIDW MEAL #1

Blender shake made with 2 scoops whey protein, 1 cup oats (dry measure), with ice, water, cinnamon, and Splenda

MEAL #2

R]FRRNHGFKLFNHQEUHDVWôFXSEURZQULFHDOPRQGV

MEAL #3

Blender shake made with 2 scoops whey protein, 1 cup oats (dry measure), 2 teaspoons macadamia nut oil, with ice, water, cinnamon, and Splenda

0($/


MEAL #5

R]WRSURXQGVWHDNRYHUDVDODGZLWKWEVSH[WUDYLUJLQROLYHRLODQGEDOVDPLF vinegar

MEAL #6

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LOW DAY:$SSUR[JUDPVRISURWHLQJUDPVRIFDUEVJUDPVRIIDW MEAL #1

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MEAL #2

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MEAL #3

%OHQGHUVKDNHPDGHZLWKVFRRSVZKH\SURWHLQFXSRDWVGU\PHDVXUH WDEOHVSRRQDOPRQGEXWWHUZLWKLFHZDWHUFLQQDPRQDQG6SOHQGD

0($/

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MEAL #5

R]WRSURXQGVWHDNRYHUDVDODGZLWKWEVSH[WUDYLUJLQROLYHRLODQGEDOVDPLF vinegar

MEAL #6

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17

SETTING UP YOUR OWN INTAKE Carbohydrate

Protein

Fat

High-Carb Day

±JUDPVSHU pound of bwt


low

Medium-Carb Day

1–2 grams per pound of bwt


JUDPV per pound of bwt

Low-Carb Day

JUDPSHU pound of bwt


JUDPV per pound of bwt

After looking at the two sample diets, you should have an excellent grasp of what your SHUVRQDOGLHWVKRXOGORRNOLNHRQWKLVSURJUDP%XWZKDWLI\RXDUHSRXQGVRU"2U DULSSHG":HGRQ¶WZDQWWROHDYH\RXRXW7KHJUDSKDERYHZLOOKHOS\RXWRSOXJLQ \RXURZQQXPEHUVWRSHUVRQDOL]HWKHGLHWIRU\RXUSHUVRQDOQHHGV2QFH\RXNQRZ\RXU GDLO\WRWDOVGLYLGHWKHPXSLQWRVL[RUPRUHPHDOVGDLO\HYHU\òWRKRXUV :HFRQ- VLGHUWKHSUHGXULQJDQGSRVWZRUNRXWPHDOVDVRQH
Workout Supplementation 7KHUHDUHVSHFL¿FWLPHVLQ\RXURIIVHDVRQSURJUDPLQZKLFKMXGLFLRXVO\WLPHGVXSSOHPHQW LQWDNHFDQJLYH\RXWKDWDGGHG¿YHWRWHQSHUFHQWLQ\RXUHIIRUWV2QHWKLQJWRDGGLPPH- diately, if you are not already doing so, is the consumption of a night-time shake that can EHHDVLO\VODPPHGZKHQ\RXZDNHIRUWKDW$0EODGGHUGUDLQ:HVXJJHVWDVFRRSRU two of whey, and scoop or two of casein (varied based on your size) to provide a broad amino array plus a mix of fast and slow-acting proteins to provide a slow sustained-re- OHDVHRISURWHLQ$GGLQDWDEOHVSRRQRIKHDOWK\IDWVOLNHPDFDGDPLDQXWRUROLYHRLO JUDPVGHSHQGLQJRQERG\ZHLJKW LEAN GAINS PRINCIPLES ]

18

Shortly before your workout, drink a pre-workout shake consisting of a fast-acting carbo- K\GUDWHDQGSURWHLQ:D[\PDL]HVWDUFK:06 LVFRQYHQLHQWDQGHDV\RQWKHVWRPDFK XQOLNHGH[WURVHDQGPDOWRGH[WULQ %OHQGJUDPVRI:06IRUPRVW PL[HGZLWK 30 grams of a quality whey isolate plus 10 grams Anatrop (BCAA plus L-Leucine, creatine PRQRK\GUDWH/7DXULQHIRUFHOOYROXPL]LQJ During your workout is another great time to take advantage of the increased circulation RIEORRGWRWKHWUDLQHGERG\SDUWV5DWKHUWKDQMXVWFLUFXODWHEORRGFLUFXODWHQXWULHQWULFK EORRGWKURXJKWKHERG\SDUWV\RXDUHWUDLQLQJ6LSSLQJDGULQNRIJUDPVZD[\PDL]H and Anatrop (or BCAAs with Gatorade) assists keeping energy levels up and kick-starting UHFXSHUDWLRQ $IWHU\RXUZRUNRXWDVKDNHZLWKDELWPRUHZD]\PDL]HWKDQSUHZRUNRXWJUDPV DQGVRPHZKH\SURWHLQJUDPV ZLOONHHS\RXYHU\VDWXUDWHGZLWKQXWULHQWV,W might seem like a small dose of protein but it is more important to look at the sum of WKRVHPHDOV Finally, sixty to ninety minutes later, consume a whole-food meal, (perhaps an omelette or VRPHW\SHRIPHDW 6LQFHWKHVKDNHVDUHTXLFNO\DEVRUEHG\RXZDQWVRPHUHDOIRRGWR SURYLGHVRPHSURWHLQWKDWZLOOVORZO\WULFNOHLQWR\RXUV\VWHP

OTHER SUPPLEMENTS &5($7,1(3HUKDSVWKHPRVWVWXGLHGDQGUHSHDWHGO\SURYHQHIIHFWLYHVXSSOHPHQWDYDLO- DEOHLVFUHDWLQHPRQRK\GUDWH,WKHOSVIXHOPXVFOHFRQWUDFWLRQDQGKDVEHHQVKRZQWR KHOSSHRSOHERWKOLIWVOLJKWO\KHDYLHUDQGWRNQRFNRXWPRUHUHSV&UHDWLQHKDVVWDUWHGWKH whole cell volumization craze because a fully creatine-saturated body will very quickly SDFN¿YHWR¿IWHHQSRXQGVRQDOLIWHUGXHWRWKHIDFWWKDW\RXZLOORVPRWLFDOO\GUDZZDWHU LQWRWKHPXVFOHVDVZHOO 7KHUHDUHVRPHSUHWW\VROLGWKHRULHVWKDWNHHSLQJDIXOOFUHDWLQH WDQNDOVRHQFRXUDJHVPXVFOHJURZWK6LQFHFUHDWLQHKDVEHFRPHDYHU\DIIRUGDEOHVXSSOH- PHQWDGGLQJLWWR\RXUGDLO\LQWDNHLVDQREUDLQHU7DNH¿YHWRWHQJUDPVHYHU\GD\LQ- FOXGLQJQRQWUDLQLQJGD\V WRNHHSWKHPXVFOHVWRUHVWRSSHGRII BCAAs: The largest percentage of amino acids in muscle tissue is composed of branched- chain amino acids, so it should be little surprise how effective supplementing BCAAs are IRUVSDULQJWKHPXVFOHVIURPEHLQJFDQQLEDOL]HGIRUHQHUJ\)RUWKRVHZLWKVRPHH[WUD spending money, taking BCAAs before, during and after (either alone in capsule form or as SDUWRIDGULQN ,ZLOOWDNHWHQRQHJUDP FDSVRQP\GULYHWRWKHJ\P¿YHWRWHQPRUH PLGZRUNRXWDQGWKHQDQRWKHUGRVHZKHQ,DPGRQH 08/7,9,7$0,10,1(5$/-XVWWRFRYHU\RXUEDVLFQXWULWLRQDOQHHGVDPXOWLLVDZRUWK- ZKLOHDGGLWLRQIRULQVXUDQFHSXUSRVHV7KHLPSRUWDQFHRIWKLVRIFRXUVHGHSHQGVRQKRZ YDULHG\RXUGLHWLV,I\RXDUHFRQVXPLQJDYDULHW\RIIUHVKYHJJLHVDQGQXWULHQWULFKIRRGV \RXFDQJHWDWZRDGD\DQGMXVWWDNHDKDOIGRVH7KRVHZLWKRXWDGHTXDWHZKROHIRRGLQ- take, may need a full dose and perhaps even some extra vitamin-C, D, E, B-complex and ZKDWHYHU\RXIHHO\RXPD\EHSHUVRQDOO\ODFNLQJ =0$LVDOVRDXVHIXOVXSSOHPHQW=LQFLVYLWDOIRUHQ]\PHSURGXFWLRQDQGDGH¿FLHQF\LQ LWFDQOHDGWRORZWHVWRVWHURQHOHYHOV0DJQHVLXPLVDSKHQRPHQDOSURGXFWLPSRUWDQWLQ PXVFOHFRQWUDFWLRQQHUYHFRQGXFWLRQDQGJOXFRVHGLVSRVDO7DNHQEHIRUHEHG=0$FRQ- WULEXWHVWRPRUHUHVWIXOVOHHS$JDLQIRULQVXUDQFHSXUSRVHV=0$LVDQHDVLO\DIIRUGDEOH DGGLWLRQSDUWLFXODUO\VLQFHLQWHQVHWUDLQLQJDQGVZHDWLQJ FDQGHSOHWHPLQHUDOV


19

HEALTHY LIPIDS: Fish oils are the single best health-promoting supplements for both ERG\EXLOGHUVDQGOD]\FRXFKSRWDWRHV7KHKDYHDSURIRXQGHIIHFWRQFDUGLRYDVFXODUKHDOWK DVZHOODVHQFRXUDJLQJOHDQQHVVDQGPXVFOHJURZWK

20

Food Prep Pointers

Some Useful Kitchen Tips :KLOH,KDYHKHDUGERG\EXLOGLQJUHIHUUHGWRDV³7KH%DWWOHRIWKH.QLIHDQGWKH)RUNÓLNH DQ\WUXHPLOLWDU\LQFXUVLRQVXFFHVVLIRIWHQZRQWKURXJKSURSHUSODQQLQJ&RQVLGHU\RXU NLWFKHQWREH\RXU&RPPDQG2SHUDWLRQV&HQWHUDQG\RXUJURFHU\OLVWDV\RXUJHQHUDODW- WDFNVWUDWHJ\2QO\DIRROVHQGVWKHLUWURRSVLQWRZDUHLWKHURQWKHEDWWOH¿HOGRULQWKH J\P ZLWKRXWSURSHUVXSSOLHV /D]\RUQRQH[LVWHQW IRRGSODQQLQJZLOOOLPLWLIQRWFRPSOHWHO\GHUDLO\RXUSURJUHVV7KH bodybuilders that seem to make the most of their genetics tend to also be the very ones that set aside time (once or twice a week), to perform bulk prep of their bodybuilding PHDOV,I\RXFRPHKRPHDQGKDYHDYDULHW\RIKHDOWK\GHOLFLRXVSUHPDGHPLFURZDYDEOH bodybuilding meals waiting for you in the freezer, you are much more likely not to stray IURPJRRGQXWULWLRQ7KHWRSEHQH¿WRIEXONIRRGSUHS²LWNHHSV\RXRQWUDFNWR\RXURE- MHFWLYHRIDOHDQPXVFXODUERG\ Most successful bodybuilders with busy lifestyles set aside one evening once or twice a ZHHNWRSUHSDUHWKHLUKHDOWK\ERG\EXLOGLQJPHDOVLQEXON,I\RXDUHJRLQJWRIUHH]HPHDOV \RXFDQH[WHQGWKHWLPHIUDPH,I\RXSUHIHUIUHVKHUPHDOVWKHQ\RXZLOOQHHGWRMXVW PDNHWKUHHWRIRXUGD\VZRUWKLQDVLQJOHVHVVLRQ If you look in your phone directory, you can even get together with a friend or two and rent out a large production kitchen with multiples ovens, stoves and lots of counter space WRFRRNDPRQWK¶VZRUWKRIIRRGVLQDGD\LI\RXDUHJRRGDWPXOWLWDVNLQJ7KLVLVDJRRG ZD\WRJHWUHDG\IRUDVXFFHVVIXORIIVHDVRQSKDVH7KHVHUHQWDNLWFKHQVDUHRIWHQIRXQG in places that teach cooking classes as they want to make a little extra money in their RIIKRXUV-XVWPDNHVXUH\RXDUHWKRURXJKO\SUHSDUHGZLWKDOOWKHLQJUHGLHQWVDQGVSLFHV UHTXLUHGVLQFH\RXZLOOEHRQWKHFORFN


21

Many people are surprised once they start to consistently bulk prepare their bodybuilding meals that there is a remarkable monetary savings over just prepping their meals the QLJKWEHIRUH0RVWIRRGVDUHSURUDWHGLQFRVWZKLFKPHDQVEX\LQJWHQRQHSRXQGFRQ- WDLQHUVRIFKLFNHQLVPXFKPRUHH[SHQVLYHWKDQEX\LQJDVLQJOHWHQSRXQGEDJ,UHFRP- mend that you shop around your area for outlets such as Sam’s Club, Costco, GFS and the :KROHVDOH&OXE7KHVHVWRUHVRIIHUH[FHOOHQWSULFHVDQGDUHSDUWLFXODUO\VXLWHGIRUWKRVH WKDWHDWLQTXDQWLW\RIWHQSURYLGLQJLWHPVE\WKHFDVHRULQVSHFLDOZKROHVDOHVL]HV +XQWDURXQGDQGFRPSDUHSULFHVDWHYHU\JURFHU\VWRUHLQ\RXUDUHD,UHFHQWO\FDPH DFURVVDQRXWOHWVWRUHRZQHGE\DFRPSDQ\WKDWVHOOVZKROHVDOHWRUHVWDXUDQWV,IHOWOLNH, VWHSSHGLQWRSDUDGLVHZKHQ,VDZWKDW,FRXOGSXUFKDVHÀDWVRIWZRDQGDKDOIGR]HQHJJV IRUWKHFRVWRIDGR]HQDWDWUDGLWLRQDOJURFHU\VWRUH,DOVRIRXQGER[HVRIVL[WHHQ¿YH ounce steaks, three-pound bags of pre-cooked, diced chicken breast and incredibly fresh SURGXFHDWQHDUO\KDOIWKHFRVW,ZRXOGKDYHH[SHFWHG%RG\EXLOGLQJQXWULWLRQLVH[SHQVLYH ,WSD\VWRVKRSDURXQG $QRWKHUJUHDWEHQH¿WWREXONIRRGSUHSLVWKDW\RXFDQSUHFLVHO\FRQWURO\RXUSRUWLRQVL]HV I recommend that you use a scale to determine proper quantities of protein, carbs and IDW5DWKHUWKDQIHHOLQJOLNH\RXQHHGWRFOHDQ\RXUSODWHHYHQLI\RX¶UHIXOO\RXZLOOEHJLQ ZLWKDSUHPHDVXUHGSRUWLRQ7KLVZLOOKHOS\RXEUHDNIURPWKH³VXSHUVL]LQJPHQWDOLW\´ WKDWKDVEHHQFRQGLWLRQHGLQWRXVDVFRQVXPHUV

PLAN YOUR MEALS FOR THE WEEK +RZRIWHQZLOO\RXEHVFKHGXOLQJ\RXUIRRGSUHSVHVVLRQV"7ZLFHDZHHN"2QFHDZHHN" 2QFHHYHU\WZRZHHNV",WDOOGHSHQGVRQ\RXUIRRGUHTXLUHPHQWVKRZPXFKIUHH]HUVSDFH \RXKDYHDYDLODEOHDQGZKDW¿WVEHVWLQWR\RXUVFKHGXOH,VXJJHVW\RX;HUR[DSDJHIURP DFDOHQGDUWRSODQRXW\RXUZHHNO\GLHW&KRRVLQJIRRGVWREHDSDUWRI\RXUGLHWLVQ¶WGLI- ¿FXOWDQGYDULHW\LVQ¶WDSUREOHPLI\RXSXWLQVRPHLQLWLDOHIIRUW
SHOP SMART FOR YOUR FOOD *RLQWRWKHVWRUHZLWKDSODQ$1'\RXUOLVW )LOOLQJ\RXUSDQWU\ZLWKRQVDOHQRQSHULVK- able items and buying some things at discounted bulk rated from wholesale outlets will FRYHUVRPHRIWKLV 2QHWHFKQLTXHWKDWKHDOWKH[SHUWVDUHUHFRPPHQGLQJIRUPHPEHUVRIWKHJHQHUDOSRSXOD- WLRQLVWR³VKRSWKHRXWVLGH´RIWKHVWRUH7KLVPHDQVWKDWPRVWRI\RXUIRRGVVKRXOGFRPH from the outer perimeter of the store — fruits and veggies, lean meats, eggs and other EDVHIRRGVVLQFHWKHKLJKO\SURFHVVHGER[HGMXQNWHQGWR¿OOWKHPDMRULW\RIWKHLQQHU DLVOHV2IFRXUVH\RXQHHGWRVNLSWKHEDNHU\VHFWLRQ /LPLWWKHDPRXQWRIWKLQJVLQ ER[HVWKDW\RXHDWDQGVWRFNXSRQLWHPVFORVHUWRWKHLUQDWXUDOXQSURFHVVHGVWDWH LEAN GAINS PRINCIPLES ]

22

FOOD PREP AND BATCH COOKING ([SHULHQFHVKRZVWKDWLWLVVPDUWWRSUHSUHSDUHEHIRUH\RXUEDWFKFRRNLQJVHVVLRQ7KH QLJKWEHIRUH,FKHFNP\OLVWRIIUHFLSHV,PDNHVXUHWKHQHFHVVDU\PHDWLVWKDZHG0DUL- QDWHDQGRUEURZQWKHPHDWDQGFKRSQHFHVVDU\LQJUHGLHQWVWKHQLJKWEHIRUHLISRVVLEOH Also wash and put away all the dishes so that you begin with a clean and uncluttered work DUHD 'HERUDK7D\ORU+RXJKDXWKRURI)UR]HQ$VVHWVUHFRPPHQGVWKDW\RX¿UVWVRUW\RXUPHDOV DFFRUGLQJWRPDLQSURWHLQ7KDWZD\WKHFKLFNHQWKDW\RXDUHSUHSSLQJIRUJULOOHGFXWOHWV can also be readied alongside the chicken you plan to use for chicken cacciatore or barbe- FXHGFKLFNHQ Since meat will be the primary ingredient in most of our dishes, we want to make sure that ZHOLPLWVDWXUDWHGIDWVDVPXFKDVSRVVLEOH With chicken, turkey and steak it’s a matter of WULPPLQJDZD\DVPXFKIDWDVSRVVLEOH$I- terwards, I recommend that you blot away as PXFKRIWKHUHPDLQLQJIDWZLWKSDSHUWRZHOV :LWKJURXQGEHHI\RXQHHGWR¿UVWFKRRVHWKH OHDQHVWEHHISRVVLEOHIDWIUHHRUDERYH 2UJDQLFEHHIZLOODOVRFRQWDLQOHVVVDWXUDWHGIDW due to the natural whole-grain diets and lack of IDWWHQLQJKRUPRQHVIHGWRWKHFDWWOH%ORWWLQJ DZD\IDWZLOOPDNHDGUDPDWLFGLIIHUHQFHKHUH According to the American Institute for Cancer Research, blotting crumbled ground beef will reduce fat levels in the average serving by IRXURUPRUHJUDPV)ROORZLQJWKLVXSE\ULQVLQJWKHEHHILQDVWUDLQHURUFRODQGHUUHGXFHV IDWOHYHOVE\DQDGGLWLRQDOIRXURU¿YHJUDPV2EYLRXVO\WKLVLVZHOOZRUWKWKHHIIRUW :LWKPHDWV,WHQGWRDOZD\VPDNHH[WUDKHOSLQJV,IP\HDWLQJSODQUHTXLUHVDGR]HQ grilled chicken breasts, I also marinate some diced chicken in sugar-free Italian dress- LQJDQGJDUOLFWRVHUYHRYHUVDODGV$OWKRXJKVRPHSXULVWVZLOOVD\LWLVKHUHV\WRPL[WKH FKLFNHQLQWRDQHJJGLVK,DOVRZLOOVKUHGVRPHRIWKHFKXQNVLQWRRPHOHWV/LNHZLVHEHHI WLSVDUHDQLFHDGGLWLRQWRDQRPHOHWWHRUVDODG Most of my meals are pretty basic but a little soy sauce, Frank’s Red Hot, salsa verde or 6ULUDFKLVDXFHFDQDGGDORWWRDPHDOZLWKQH[WWR]HURDGGHGFDORULHV:KHQ,QHHGWR try something new, I will go to one of the many recipe websites (such as allrecipes.com) DQGPRGLI\WKHLUUHFLSHVHOLPLQDWLQJFDUEVDQGVLPSOHVXJDUVDQGLQFUHDVLQJWKHSURWHLQ FRQWHQW,KDYHKDGYHU\JRRGOXFNZLQJLQJLWLQWKLVZD\7KHZHEVLWHVwww.calorielab. com and http://nutritiondata.self.com/ are also very useful for checking macronutrient FRQWHQWRIYDULRXVLQJUHGLHQWV

EFFICIENT AND SAFE FOOD STORAGE Even those with limited freezer space would be surprised to learn how much they can VWRUH(YHQZLWKRQO\DIULGJHWRSIUHH]HU,DPDEOHWRVWRUHWKLUW\IRUW\PHDOVGHSHQGLQJ RQKRZWKH\DUHSDFNDJHG2ULJLQDOO\,XVHG7XSSHUZDUHVW\OHFRQWDLQHUVEXWKDYHIRXQG that freezer bags (available in both gallon and quart sizes), take up much less space than SODVWLFFRQWDLQHUV LEAN GAINS PRINCIPLES ]

23

Purchase two or three extra ice cube holders (not trays for freezing them, but the square ELQVLQZKLFK\RXGXPSFXEHV 7KLVZLOODOORZ\RXWR¿OHEDJVRIIRRGNHHSLQJWKLQJV RUJDQL]HGDQGDYRLGLQJDQDYDODQFKHRIHGLEOHVHYHU\WLPH\RXRSHQWKHGRRU
USEFUL TOOLS 7KHIROORZLQJLWHPVVKRXOGEHDSDUWRI\RXUNLWFKHQDUVHQDO,I\RXGRQRWFXUUHQWO\RZQ the complete list, try to gradually acquire them as they will make your time spent in the NLWFKHQJRE\TXLFNO\DQGHI¿FLHQWO\ )RRGSURFHVVRU7KLVRQHLVDUHDOWLPHVDYLQJZKHQLWFRPHVWRVOLFLQJDQG GLFLQJ\RXUYHJHWDEOHV%HVWRIDOO,¿QGWKDWVLQFH,SXUFKDVHGP\IRRGSUR- cessor, I eat much more fresh veggies which has improved my nutrition and KHDOWK )RRGVFDOH,WGRHVQ¶WKDYHWREHDQH[SHQVLYHRQHEXWDIRRGVFDOHZLOODOORZ \RXWRFRQ¿GHQWO\FRQWURO\RXUSRUWLRQVL]HDQGWKHPDFURQXWULHQWFRPSRVL- WLRQRI\RXUPHDOV 7ZRRUWKUHHODUJHFDVWLURQVNLOOHWV7KHSUHSZLOOJRE\PXFKIDVWHULI\RX can cook multiple items at the same time and don’t need to wash out a pan EHIRUH\RXFDQVWDUWDVHFRQGHQWUpH $WOHDVWWZRODUJHSRWVZLWKOLGV 6DPHUHDVRQDVDERYH &URFNSRW&URFNSRWVVHHPVDVLIWKH\PD\KDYHEHHQLQYHQWHGIRUERG\- EXLOGHUV7KHUHDUHPDQ\KHDOWK\PHDOVWKDW\RXFDQFUHDWHE\MXVWDGGLQJ the ingredients, letting it slow cook throughout the day 5LFHDQGYHJHWDEOHVWHDPHU7KHVHDUHDYDLODEOHIRURQO\DQGPDNH SUHSDULQJZKROHJUDLQVDVQDS &XWWLQJERDUGDQGDYDULHW\RINQLYHV /RRNIRUVRPHWKLQJWKDWFDQHDVLO\ EHZDVKHGRIIVLQFH\RXZLOOQHHGLWPXOWLSOHWLPHV 0HDVXULQJFXSV,VXJJHVWDIXOOVHWSOXVH[WUDFKHDSSODVWLFKDOIFXSPHDVXU- LQJVFRRSVWROHDYHLQ\RXURDWVIRUHDV\SDUWLWLRQLQJ


24

9DFXXPVHDOHURSWLRQDO 7KHVHFDQEHSULFH\EXWLI\RXSODQWRJRLQWRPD- jor production (making more than two weeks worth of a food for freezing), WKHVHLWHPVDUHZRUWKZKLOH The initial investment in a few of these items will be offset be time saved in your food SUHSRYHUWKH\HDUV

SNACKS ,OLNHWRFRRNRQHRUWZRGR]HQKDUGERLOHGHJJVHDFKZHHN,GLFHWKHVHLQWRVDODGVRU WRVVDFRXSOHRIWKHPLQWRDVDQGZLFKEDJIRUDSURWHLQVQDFNWRJR,DOVROLNHWRKDYH other snacks on hand and ready to go such as bags of sliced fruit, steak and cheese chunks or mixed nuts (I blend my own mix of raw almonds, cashews, walnuts, macada- PLDVDQG%UD]LOQXWVVRWKDWWKH\DUHQRWURDVWHGRUFRYHUHGLQXQQHFHVVDU\RLOVDQGVDOW 1HHGOHVVWRVD\KDYLQJDSUHPHDVXUHGSURWHLQVKDNHLQDVKDNHUFXSZKHUH,RQO\QHHG WRJUDEDQLFHFROGERWWOHGZDWHUWREOHQGLWLQIRUDQRQWKHURDGVQDFN LVDFRQVWDQW 7KLVLVDOVRDVPDUWWKLQJWRNHHSLQ\RXUORFNHURUGHVNGUDZHUDWZRUN


25

Some Basic Training Info

([DPLQLQJWUDLQLQJSURJUDPVLVEH\RQGWKHVFRSHRIWKLVERRN0RVWOLIWHUVDWWKHOHYHOWKDW ZLOOEHSXUFKDVLQJWKLVERRNKDYHWKHLUJ\PVWUDWHJ\GRZQVRZHDUHJRLQJWREHEULHI,W doesn’t matter what style of training you choose — traditional high volume training, DC 7UDLQLQJ)67%ORFN3HULRGL]DWLRQ+,7<7:HVWVLGH%DUEHOOLQÀXHQFHGSRZHUOLIWLQJ *LURQGD¶VRI:66%RUDQ\SHUVRQDOL]HGK\EULGRIWKHVHSURJUDPVDOORIWKHVH DSSURDFKHVFDQEHPDUULHGWRWKH/HDQ*DLQGLHW That said, there are some basic off-season training rules that everyone, from rookie lifters WR-D\&XWOHUZRXOGEHZHOOVHUYHGWRDGKHUH Heavy Weights. It is called progressive resistance training but it is remarkable to me KRZPDQ\OLIWHUVDUHQRWSRVWLQJELJJHUOLIWVWKDQWKH\ZHUHD\HDUDJR:HFDQFXWUHVW SHULRGVJHWWLQJPRUHZRUNGRQHLQOHVVWLPH:HFDQLQFOXGHVHWH[WHQGLQJWHFKQLTXHV OLNHGURSVHWVDQGIRUFHGUHSV7KHVHWHFKQLTXHVDUHDOOVWUDWHJLHVWRLPSOHPHQWDW particular times in your training but the most important indicator of progress is larger QXPEHUVLQ\RXUWUDLQLQJORJ6XEMHFWLQJ\RXUPXVFOHVWRKLJKHUWHQVLRQYLDELJZHLJKWV in the primary exercises) is so vital to your success that you can visually tell the difference among lifters that pump with light weights and the dense, solid mass of someone like Yates, Francois, Coleman or Branch Warren that makes max poundages a regular part of WKHLUWUDLQLQJ Smart Programming. 2QWKHÀLSVLGHLIWKLVLI\RXUJRDOLVERG\EXLOGLQJDQGQRW SRZHUOLIWLQJWKHQ\RXGRQ¶WQHHGWRWHDU\RXUVHOIXSMXVWWREHDW\RXUORJERRN,IKDFN squats make your knees creak and presses-behind-the-neck makes it impossible to comb \RXUKDLUWKHQ¿QGVXLWDEOHVXEVWLWXWHV7KHSURSHUVHTXHQFLQJRIH[HUFLVHVLVFUXFLDO Beloved but joint-unfriendly exercises that you may have gritted your way through might serve you even better at the end of the training session with a third less weight and a IHZPRUHUHSV$PXVFOHXQLWGRHVQRWNQRZWKHZHLJKWLWLVFRQWUDFWLQJWRPRYH,I\RX can use that exercise when the soft tissues are thoroughly warmed-up and the working PXVFOHVDUHDOUHDG\IDWLJXHG\RXFDQPD[LPL]HWKHULVNWREHQH¿WUDWLRUHFUXLWMXVWDV LEAN GAINS PRINCIPLES ]

26

PDQ\PXVFOH¿EHUVPD\EHHYHQPRUH DQGHOLPLQDWHLQMXULHVDQGGRZQWLPH

27

Q U A D S

SHE LBY Squat Leg Press Hack Squat

I like Squats (at least to parallel) with a VKRXOGHUZLGWKRUVOLJKWO\ZLGHUVWDQFH, YDU\WKHUHSVEXWVWD\LQWKH¿YHWR¿IWHHQ range (doing higher rep leg work on a Leg 3UHVVRU+DFN $OOUHSVVKRXOGEHFRQWUROOHG with deliberate negatives (no fast drops) and exploVLYHFRQFHQWULF

The Leg Press allows you to overload the quads without back stress or needing WREDODQFH7DOOHUJX\VRIWHQKDYHWURXEOHJRLQJGHHSRQDVTXDWEHFDXVHRIWKHLU VWUXFWXUHIHPXUOHQJWKDQGOHQJWKRIWKHLUWRUVR 7KHSK\VLFVRIWKHOHJSUHVV SODFHGLIIHUHQWVWUHVVRQWKHOHJVDQGWDNHWKHORZHUEDFNRXWRIWKHPRYHPHQW The Hack SquatSURYLGHVDGLIIHUHQWNLQGRIVWUHVV+DFNVDQG/HJ3UHVVHVDOORZ \RXWRRYHUORDGDWYDULRXVIRRWSODFHPHQWV%HFDXVH+DFNVFDQEHWRXJKRQWKH knees, I recommend that you use them later in your workout so that you are DOUHDG\ZDUPHGXSDQGGRQRWQHHGWRXVHKXJHDPRXQWVRIZHLJKW I’m also a big believer in wearing knee sleeves to keep your knees tight and ZDUP7KHVLQJOHSO\VOHHYHVIURPZZZ(OLWH)76FRPDUHSHUIHFW
ST E V E

As far as something to just build raw muscle, nothing beats a non-locking compound movement like Horizontal Leg Presses or Incline Squats, cutting out WKHODVW¿IWKRIWKHPRYHPHQWLQRUGHUWRIDWLJXHHYHU\PXVFOH¿EHUSRVVLEOH)RU ,QFOLQH6TXDWV\RXQHHGDUDPS7KLVSODFHVPRUHHPSKDVLVRQWKHTXDGV DQGPDNHVLWLPSRVVLEOHWROHW\RXUVNHOHWDOVWUXFWXUHVXSSRUWWKHZHLJKW I would be crazy not to include Squats,QP\PLQGWKHUHLVQREHWWHUTXDG building gameplan than alternating workouts focusing on high rep (12-30ish), PHGLXPUHS DQGORZUHS VTXDWWLQJLQRUGHUWREXLOGDOODVSHFWVRIWKH TXDGV2UDVPHQWLRQHGDERYH,RIWHQVXEVWLWXWH)URQW6TXDWVIRUWKHORZUHS ZRUNRXW )RUWKRVHWU\LQJWRHDUQWKHLU³ELJER\SDQWV´LQWKHJ\P7ZHQW\5HS %UHDWKLQJ6TXDWVEXLOGWKHOHJVDQG\RXURYHUDOODELOLW\WRZLWKVWDQGKDUGWUDLQLQJ LEAN GAINS PRINCIPLES ]

28

H A M S

ST E V E Glute-‐Ham Raise Dumbbell Leg Curl ZŽŵĂŶŝĂŶĞĂĚůŝŌ

1RWKLQJKLWVKDPVEHWWHUWKDQWKHGlute-Ham Raise,OLNH*+5VZLWKWKHIRRWHQGRIWKHXQLW HOHYDWHGDQGEDQGVWRNHHSWHQVLRQDWWKHWRS

For hamstring isolation, I like Hammer Seated Leg Curls (or similar) or Dumbbell Leg Curl 2QHDQGDKDOYHV,I\RXKDYHQHYHUGRQHD Dumbbell Leg CurlLWLVDQH[FHSWLRQDOH[HUFLVH,XVHRQHRIWKRVHELJGHFOLQH DEEHQFKHVVHWDGXPEEHOORQWKHÀRRUPD\EHWKLUW\SRXQGVWRVWDUW ZLWKWKH sole of my shoes on the inside plate and the handle of the dumbbell being held EHWZHHQP\LQVWHSV,VXVSHFWWKDWKDYLQJWRVTXHH]HWKHIHHWWRJHWKHULQFUHDVHV KDPVWULQJDFWLYDWLRQ,OLNHGRLQJRQHDQGDKDOYHVDIXOOUHSIROORZHGE\DKDOI UHSLQWKHERWWRPVWUHWFKHGVHJPHQWRIWKHUDQJHRIPRWLRQ You may think they are all about mandolin music and gypsy curses, but apparently Romanians appreciate great hamstrings as they invented the Romanian Deadlift,I\RXDUHQRWIDPLOLDUWKHVHDUHVWLIIOHJJHG'/VZLWKD EHQGLQWKHNQHHMRLQW³VRIWNQHHV´ DQGDVKRUWHUUDQJHRIPRWLRQ7KHEDU stays close to the body and the hips move back a bit more in order to maintain EDODQFH$QGLI\RXUJ\PKDVDQ\NHWWOHEHOOVWKH.HWWOHEHOO6ZLQJLVHDV\WRGR DQGLW¶VDJUHDWZDUPXSVLQFHLWGRHVDJUHDWMREDFWLYDWLQJWKHSRVWHULRUFKDLQ

SHE LBY Leg Curl ZŽŵĂŶŝĂŶĞĂĚůŝŌ

For hams, I like to use one contraction movement DQGRQHVWUHWFKPRYHPHQW)RUDJRRGGLUHFW contraction, I use a Leg Curl movement, with VHDWHGRUO\LQJEHLQJWKHWZR,XVHPRVWRIWHQ, GRQ¶WUHDOO\IHHODKXJHGLIIHUHQFHEHWZHHQWKRVH

)RUDVWUHWFKPRYHPHQW,GRD6WLIIOHJJHG'HDGOLIWRU5RPDQLDQ'HDGOLIW,GR QRWOLNHDWUXHVWLIIOHJ,SUHIHUWRNHHSDOLWWOHEHQGLQP\NQHHV7KHUHDUHD IHZYDULDWLRQV

29

D E L T S

Your delts get hit very hard on chest work, SDUWLFXODUO\\RXUIURQWGHOWV,¶PQRWDKXJHIDQ Lateral Raise of Military Presses, especially at the beginning of Rear Dumbbell Raise a workout since I believe they put the shoulder Seated Dumbbell Press FDSVXOHLQDYXOQHUDEOHSRVLWLRQ/LNH+DFN Squats, they are safer when done later so you DUHZDUPHGXSDQGGRQ¶WQHHGDVPXFKZHLJKW

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/DWHUDO5DLVHVGXPEEHOOVRUFDEOHV ,OLNHWREULQJWKHKDQGOHVOLJKWO\KLJKHU WKDQVKRXOGHUSRVLWLRQWRWHQR¶FORFNDQGWZRR¶FORFNSRVLWLRQ ,PDNHD conscious effort before each rep to relax my traps to make them sink into my EDFNVRWKDW,DPRQO\ZRUNLQJP\GHOWV My third exercise would be something for rear deltoids —either rear dumbbell UDLVHRUUHDUGHOWVVLWWLQJIDFLQJLQRQWKHSHFGHFN,SUHIHUDSURQDWHGSDOPV GRZQ JULSIRUUHDUGHOWZRUNERWKZLWKGXPEEHOOVRUDPDFKLQH0DNHVXUH \RX¶UHXVLQJ\RXUUHDUGHOWVWRPRYHWKHZHLJKWDQGQRW\RXUWUDSV7KLVLVGRQH by initiating the movement with your rear delts (and not by shrugging the traps) and also by keeping a wide arc for the range of motion (don’t bend your elbows WRRPXFK

)RUSUHVVLQJ,¿QGWKDWDSDUDOOHOJULSLVHDVLHURQ my shoulder joint and I focus on the mid-range in Arnold Press (or Log Press) WKHVH,OLNHXVLQJWKRVH6WURQJPDQSUHVVLQJORJV Lateral Raise because once you clean it to a rack position on Pulldown-‐to-‐Face your upper pecs, it just feels like a much stronger, VDIHSRVLWLRQWKDQEDUEHOOSUHVVHV8VXDOO\WKRXJK RQHRIWKHVHLVQRWDYDLODEOHVR,XVHGXPEEHOOVRUDFRPIRUWDEOHPDFKLQH

ST E V E

I do three styles of Lateral Raises: 1) Strict Laterals are done with one arm and OHDQLQJDZD\IURPDQXSULJKWOLNHWKHVLGHRIDPDFKLQHRUUDFN,DPPHWLFXORXV LQP\IRUPDQGSDXVHDWWKHWRS 3RZHU/DWHUDOVDUHDOVRGRQHRQHDUPHG ZLWKDVLJQL¿FDQWO\KHDYLHUZHLJKW,OHDQIRUZDUGDWWKHZDLVWWRUHGXFHIURQW GHOWDVVLVWDQFH DQGEUDFHP\IUHHKDQGRQWKHEDFNRIDQLQFOLQHEHQFK,DOORZ some momentum (not degraded body position) and emphasize a slow controlled QHJDWLYH ³5K\WKPLF´/DWHUDOVDUHGRQHYHU\VWULFWO\DWDTXLFNWHPSRZLWKWZR GXPEEHOOV,IRFXVRQNHHSLQJP\VKRXOGHUEODGHVDQGHOERZV:,'(WKURXJKRXW WKHUHSVLQRUGHUWRUHGXFHWUDSH]LXVLQYROYHPHQW Pulldowns-to-Face are one of a handful of exercises shown to me by Louie 6LPPRQVWKDWKDYHEHFRPHDUHJXODUSDUWRIP\WUDLQLQJ7KH\DUHGRQHVWDQGLQJ LQIURQWRIDODWSXOOGRZQPDFKLQHZLWKDWUDGLWLRQDOSXOOGRZQEDUDWWDFKHG3ODFH RQHOHJXSRQWKHNQHHUHVWUDLQWSDGWRKROG\RXUSRVLWLRQ7DNHDVKRXOGHUZLGWK JULSDQGNHHSLQJ\RXUHOERZVKLJKSXOOWKHEDUWRZDUGV\RXUFKLQ)RFXVRQWKH FRQWUDFWLRQRIWKHUHDUGHOWV,GRQ¶WIHHO5HDU'HOW5DLVHVRU5HYHUVH3HF'HFN QHDUO\DVGLUHFWO\RUJHWDVJRRGRIDVSXPS DV,GRZLWK3XOOGRZQVWR)DFH LEAN GAINS PRINCIPLES ]

30

P E C S

SHE LBY Incline Barbell Press Low-‐Incline Dumbbell Press Pec Deck

I’m not a fan of Flat Bench Pressing because I KDYHVHHQWRRPDQ\SHFDQGVKRXOGHULQMXULHV, prefer Inclines, but even on these, I don’t lower WKHEDUDOOWKHZD\LQRUGHUWROLPLWWKHVWUHWFK 7KHORZHU\RXJRLQERWKÀDWRULQFOLQH WKH more your shoulder rotates, which puts it into a YXOQHUDEOHSRVLWLRQ

I do Dumbbell Presses but always at an incline, varying from just putting a SRXQGSODWHXQGHURQHHQGRIWKHEHQFKWRGRLQJWKHPDWDDQJOH %DUEHOOVVHHPWRMXVWORFN\RXLQSODFHZKLOHGXPEEHOOVKDYHDEHWWHUIHHO Dumbbells allow you to rotate your hands to more of a neutral position if need EHDQGDGMXVWWKHVSDFLQJRI\RXUKDQGV$OORIWKLVHTXDOVUHGXFHGFKDQFHVRI SHFWHDUVRUVKRXOGHULQMXULHV ,OLNH3HF'HFNHDUO\LQWKHZRUNRXWDVDSUHH[KDXVWLRQH[HUFLVH6WDUWLQJZLWK something like heavy low-rep Inclines may work well for Branch Warren (and I would never argue his success) but crazy heavy weights like that at the start of DZRUNRXWLVWDNLQJPRUHRIDJDPEOH3\UDPLGLQJZHLJKWVLVDEHWWHUDSSURDFK 'RLQJDVHWRI¿IWHHQUHSVWKHQWZHOYHWHQHLJKW«7KLVJHWVWKHFKHVWDQG VKRXOGHUZDUPHGXSEHIRUH\RXZRUNWKHP
ST E V E

,OLNHWR¿QLVKPDQ\RIP\SHFZRUNRXWVZLWK3HF'LSV$IWHUGRLQJHLJKWWRWZHOYH sets of other chest exercises, I don’t need any added weight and just rep out on WKHVH2QHRIP\HDUO\PHQWRUVWDXJKWPHWRGRWKHVH*LURQGDVW\OHFRQFDYH back, chin tucked down to chest, elbows wide, hands turned in (thumbs pointing behind you), and just enough of a bend in the waist so that your feel are under \RXUIDFH,HPSKDVL]HWKHVWUHWFKDQGRQO\FRPHXSWZRWKLUGVRIWKHZD\WR ORFNRXW I have never been a fan of the Smith machine but I have recently been doing 5HYHUVHJULS6PLWK3UHVVHV7KLVZRUNVWKHXSSHUSHFVEHWWHUWKDQDQ\RWKHU LQFOLQHPRYHPHQW,JRZLWKDORZLQFOLQHDQGDVORZQHJDWLYH7KHRQO\UHDVRQ I use a Smith machine is for safety reason (I want to keep my teeth when my WULFHSVJLYHRXW LEAN GAINS PRINCIPLES ]

31

M I D B A C K

I

like to do a basic row with a palms-up grip, XVXDOO\%HQW%DUEHOO5RZVRU8QGHUJULS Under-‐grip Bent Row &DEOH5RZV:LWKDOORIP\EDFNH[HUFLVHV, Lat Flye emphasize a strong isometric contraction ůŽƐĞͲŐƌŝƉWůĂƞŽƌŵZŽǁ (pause at the top and squeeze hard in the FRQWUDFWHGSRVLWLRQIRUWZRRUWKUHHVHFRQGV I also like doing an under-grip row on the Hammer Strength machine that Yates KHOSHGPDNHIDPRXV

ST E V E

After working the lats with heavy compound movements, I like to do Lat Flyes ZLWKDGGHGEDQGUHVLVWDQFH 7KHVHDUHEDVLFDOO\WKHUHYHUVHRIDSHFWRUDOÀ\H keep a constant bend of 10-15° in the elbows, and arch the back for a paused FRQWUDFWLRQ,GRWKHPDORQJWKUHHGLIIHUHQWSRVLWLRQVZLWKP\HOERZVKLJK (more rear delt, trap and upper lats), midway, with the dumbbells in line with the bottom of my ribcage (general lats, rhomboids and other midback muscles), or ORZZLWKWKHGXPEEHOOVJRLQJFORVHWRWKHKLSVPRUHODWLVRODWLRQ 0\ZHLUGH[HUFLVHIRUEDFNWKLFNQHVVLV&ORVHJULS5RZIURP3ODWIRUPV,VOLGHVL[ WRWHQWZHQW\¿YHSRXQGSODWHVRQWRDORDGLQJSLQDWWDFKDSDUDOOHOJULSURZLQJ KDQGOHWRWKHSLQDQGVWHSRQWZRSO\RER[HVRUWZRÀDWEHQFKHVLIQRQHDUH DURXQG ,GRQ¶WGRWKLVH[HUFLVHWKDWRIWHQVLQFHWKHVHWXSLVDSDLQEXWLWIHHOV JUHDWGXHWRWKHGLUHFWOLQHRISXOOZLWKDJUHDWVWUHWFKDQGFRQWUDFWLRQ

SHE LBY Chest-‐Supported Row ZĂĐŬĞĂĚůŝŌ

I like rows with my elbows lifted up and out in RUGHUWRKLWWUDSVDQGUKRPERLGV7KLQNRIWKH IRUPRQWKHVHDVEHLQJVLPLODUWRD³UHYHUVH EHQFKSUHVV´ZLWKHOERZVZLGHUDWKHUWKDQ WXFNHGLQWLJKWWR\RXUVLGHVDVLQD2QH$UP 'XPEEHOO5RZ

I also like to do a variety of Deadlifts for back thickness —including full Deadlifts IURPWKHÀRRUDQG5DFN'HDGOLIWV7KHVHWKLFNHQXS\RXUHQWLUHSRVWHULRUFKDLQ DOOWKHZD\GRZQWRWKHFDOYHVHYHQ


32

L A T W I D T H

For width, I actually prefer rows — Dumbbell 5RZVDQG&DEOH5RZV,WLVDFWXDOO\FRXQWHU Dumbbell Row LQWXLWLYH0RVWSHRSOHWKLQNRI3XOOGRZQDQG3XOO Lat Pulldown XSYDULDWLRQVDUHIRUZLGWK«DQG,GRWKRVHWRD FHUWDLQH[WHQW,KDYHEHHQZRUNLQJZLWK-RKQ Meadows over the past year and he has had me doing a lot of rowing movements DQGP\EDFNZLGWKKDVH[SDQGHGLQFUHGLEO\

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2Q'XPEEHOO5RZVNHHS\RXUHOERZVFORVHWR\RXUVLGHVWRKLWODWV'ULYHZLWK \RXUHOERZV$V\RXSXOOEDFNWKLQNDERXWSXWWLQJ\RXUHOERZFORVHWR\RXU SRFNHW'ULYHEDFNDQGORZ,VXSSRUWP\VHOIZLWKP\QRQZRUNLQJDUP0RVW SHRSOHZLWKXVHWKHWRSURZRIWKHGXPEEHOOUDFNIRUWKLVEXW,¿QGWKDWXVLQJWKH ORZHUURZRIWKHUDFNSXWVPHLQDPRUHEHQWRYHUSRVLWLRQDQGKDVDEHWWHUIHHO ,ZRXOGVWLOOLQFOXGH3XOOGRZQVWKRXJK$ORWRISHRSOHFDQ¶WGR3XOOXSV,FDQ¶WGR WKHP,¶PWRRKHDY\LQWKHRIIVHDVRQVR,MXVWXVH3XOOGRZQV,XVHDYDULHW\RI JULSV6RPHWLPHV,XVHDZLGHJULS6RPHWLPHV,JRZLWKDVKRXOGHUZLGWKJULS, tend to use an over-grip or a neutral (parallel) grip, never an underhand grip and ,DOZD\VZHDUVWUDSV,IWKDWPDNHVPHDSXVV\WKDWLV¿QH,KDYHDELJJHUEDFN WKDQDORWRIRWKHUSHRSOH,¶PQRWDVWURQJPDQQRWDERG\EXLOGHU7KH\DUHDQ DVVLVWQRWDFUXWFK

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0\RWKHUVRPHZKDWXQLTXHZLGWKH[HUFLVHLVWKH/DW3XOOGRZQ6KUXJV7KH shrugging in this exercise consists of pulling back the delts and squeezing your VKRXOGHUEODGHVWRJHWKHUZLWKRXWEHQGLQJWKHDUPV$JDLQ,XVHVWUDSVDQG intersperse shrug between full range pulldowns (always pausing for two or three VHFRQGVDWWKHFRQWUDFWHGSRLQW :KHQ,FDQ¶WGRDQ\PRUHSXOOGRZQV,¿QLVK ZLWKDKDQGIXORIODWVKUXJV


33

T R A P S

When I want to go really heavy on traps, I use .QHHOLQJ'XPEEHOO6KUXJVZLWKVWUDSV,VWDUWHG Kneeling Dumbbell Shrug doing these when I was suffering from a recurring ĞĂĚůŝŌ^ŚƌƵŐ PXVFOHSXOOQHDUP\WDLOERQH6LWWLQJRQP\ Farmer’s Walk haunches protected the area, but I also learned that is was very handy only having to drop the ZHLJKWDIHZLQFKHVWRWKHJURXQG
ST E V E

:RUNLQJPXVFOHVDWGLIIHUHQWUHSWHPSRVLVDJUHDWZD\WRVWLPXODWHSURJUHVV /RWVRIOLIWHUVZLOOSHULRGLFDOO\SHUIRUP6SHHG'HDGOLIWV:KHQ,GRWKRVH,PDNH WKHPLQWR'HDGOLIW6KUXJV([SORGHXS\RXUGHDGOLIWHLWKHUIURPWKHJURXQGRI from the hang position off of racks) and end with a paused contraction of the WUDSVDWWKHWRS6RPHWLPHV,ZLOOHYHQULVHXSRQP\WRHVLQP\LPSHUVRQDWLRQRI DQ2O\PSLFOLIWHU I go through phases in which I do Farmer’s Walks at the end of my workout, PRVWO\MXVWEHFDXVHWKH\DUHDIXQFKDOOHQJH,JRRXWWKHEDFNGRRURIWKHJ\P DQGJRIRUGLVWDQFHEHKLQGWKHEXLOGLQJ,¿QGLWIXQQ\ZKHQWKHJ\PDWWHQGDQW FRPHVRXWWRVHHLIZHDUHVWHDOLQJWKHGXPEEHOOV $OWKRXJK\RXSXPPHO\RXU grip strength and most of the stabilizing muscles of the body, the Farmer’s Walk UHDOO\JLYHV\RXUWUDSH]LXVDNLOOHUZRUNRXW ,GR6KUXJVHYHU\VRRIWHQ$ORWRISHRSOHORDG XSWKHEDUDQGGRWKHVHTXLFNVSOLWVHFRQGUHSV Barbell Shrug ,GRQ¶WWKLQNWKDWSURYLGHVPXFKEHQH¿W,SUHIHU strict, controlled reps, holding at the top for a FRXSOHVHFRQGVEHIRUHORZHULQJWKHZHLJKW,I\RXZHUHWRVWRSDJX\VOLQJLQJ DURXQGSRXQGVRQ%DUEHOOV6KUXJVDQGWROGKLPWRKROGWKHZHLJKWDWWKH WRSIRUWZRVHFRQGVKHFDQ¶W,EHWKHFDQ¶WHYHQGRRQHUHS'RULDQ
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34

L O W B A C K

I keep things very direct when hitting lower EDFN'HDGOLIWVKDQGOHWKHVWUHQJWKQHHGVIRU ĞĂĚůŝŌ this area (as well as hitting hamstrings, lats, 45° Hyperextension traps and much of the body) and I think this is a great basic overall mass and strength EXLOGHU)RUDQLVRODWLRQPRYHPHQW,OLNH +\SHUH[WHQVLRQVRQWKHEHQFK
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About twelve years ago, I did an interview with Louie Simmons, introducing him to the Rack Pull ERG\EXLOGLQJZRUOG:HGLVFXVVHGKLVWUDLQLQJ Reverse Hyperextension of Arnold Classic champ Mike Francois and those conversations had a powerful impact on P\WUDLQLQJ)URPWKDW,OHDUQHGWKHEHQH¿WVRI5DFN3XOOVIRURYHUDOOWKLFNQHVV RIERWKWKHODWVDQGORZHUEDFN,OLNHWKHVHRQWKH&\EH['HDGOLIWDQG5RZ SODWIRUPEXWDQ\UDFNZLOOGR7KH&\EH[KDVHDVLO\DGMXVWHGFDWFKEDUVWKDW provide the perfect two-inch height adjustments (plus, since I was training at the same gym as Francois at the time, I hoped to absorb some of his lumbar PDJLFE\XVLQJWKHVDPHUDFN ,DOWHUQDWHEHWZHHQFRQYHQWLRQDOVWDQFHIRU a cycle and then sumo-stance the next (with Good Mornings being the third F\FOH

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My other choice would be Simmons’ most famous innovation, the Reverse +\SHUH[WHQVLRQ7KLVVLPSOHPDFKLQHLVDFDUHHUH[WHQGLQJSLHFHRIJHQLXV, KDGDSDLQIXOUHFXUULQJORZHUEDFNLQMXU\$VWUHQJWKLPEDODQFHZRXOGFDXVHD muscle pull or nerve impingement near my tailbone about two or three times a year and it will have me in bed with a heating pad an muscle relaxants for DFRXSOHRIGD\V2QFH,VWDUWHGXVLQJWKH5HYHUVH+\SHUWKDWQRORQJHUD FRQFHUQ1RWRQO\GRHVWKHJHQWOHWUDFWLRQUHOLHYHVSLQDOFRPSUHVVLRQEXWWKH H[HUFLVHKDVLPSURYHGP\SRVWHULRUFKDLQVWUHQJWK,DOWHUQDWHEHWZHHQIHHW together and feet wide as well lower reps (6-10) for strength and higher reps IRUUHFRYHU\


35

B I C E P S

1RELFHSVH[HUFLVHGRHVPRUHIRUPHWKDQ,QFOLQH 'XPEEHOO&XUOV7KH\DUHWKHSHUIHFWFRPERRI Incline Dumbbell Curl VWUHQJWKDQGIHHO:DUPXSZLWKDFRXSOHRIOLJKW Barbell Drag Curl sets, since Incline Curls involve considerable Standing Dumbbell Curl VWUHWFK,VHWWKHEHQFKDWVXSLQDWHRQWKH way up, and then rotate my arms the out to the sides before lowering slowly with the pinky-side as high as I can comfortable keep LW6WDUWZLWKOLJKWZHLJKWVEXW\RXZLOOSURJUHVVWRGHFHQWZHLJKWRQWKHVHDQG WKH\ZLOOPDNH\RXLQFUHGLEO\VRUHGHHSLQWKHPXVFOHEHOO\WKHQH[WGD\

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7KHUHLVQREHWWHUELFHSVSXPSH[HUFLVHIRUPRVWWKDQ%DUEHOO'UDJ&XUOV7KHVH DUHVLPSOH*UDEDVWUDLJKWEDUZLWKDVKRXOGHUZLGWKRUVOLJKWO\ZLGHU JULSDQG curl the weight up to nipple height while sliding the bar along the front of your ERG\:LFNHGSXPS If I don’t do Incline Curls, Standing Dumbbell Curls are my meat-and-potatoes H[HUFLVH,JRIDLUO\KHDY\EXWNHHSWH[WERRNIRUPRQDOOEXWWKHODVWWZRRU three reps of the set and, even on these, my negatives are slow and painfully GHOLEHUDWH

There is not much variety in biceps training EHFDXVHZLWKWKHELFHSVDOOLWUHDOO\GRHVLVFXUO EZ-‐Bar Curl (=%DU&XUOVDUHHDV\RQWKHZULVW,GRQ¶WFDUH Dumbbell Curl for straight bar curls as they cause strain in that Hammer Curl DUHD,YDU\WKHJULSRQWKHVHVRPHWLPHVXVLQJ the close (inside bend in the bar) and sometimes JUDEELQJLWZLWKWKHZLGHUJULS

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Dumbbell Curls are, of course, very comfortable on the wrists and you can VXSLQDWHDV\RXFXUOWRJHWDVWURQJHUFRQWUDFWLRQ I like Hammer Curls because they involve the brachialis and brachioradialus to WKLFNHQXSWKHIRUHDUPDQGXQGHUEHOO\RIWKHELFHSV


36

T R I C E P S

Lots of people advocate heavy compound movements but I like to start my workout Triceps Pushdown ZLWK7ULFHSV3XVKGRZQV7KLVLVDFRQWUDFWLRQ Machine Dips exercise that warms up the elbows and triceps Skullcrusher so I use it before something like a Close-grip %HQFK3UHVVRU6NXOOFUXVKHU,KDYHDVHSDUDWH arm day so it is more important to warm up than someone training triceps after FKHVW

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,OLNHWKHGLSSLQJPDFKLQHEHWWHUWKDQ,OLNHERG\ZHLJKWGLSVSUREDEO\IRUWKH VDPHUHDVRQWKDW,SUHIHU3XOOGRZQVRYHU3XOOXSV,FDQ¶WGRWKHP ,¶PKHDY\ DQG,KDYHEHWWHUFRQWUROZLWKDPDFKLQH,FDQSXWWKHWHQVLRQZKHUH,ZDQWLW UDWKHUWKDQKDYHWREDODQFHP\VHOI,GRQ¶WFDUHIRUWKH+DPPHU6WUHQJWK'LS 0DFKLQH,GRQ¶WOLNHWKHPHFKDQLFVRILWDQGWKHKDQGOHVDUHWRRQDUURZ :H KDYHD:DWH0DQPDFKLQHZKLFKLVSUHWW\EDVLFEXWKDVDJRRGIHHOWRLW After I’m thoroughly warmed up, I do Skullcrushers with either dumbbells or an (=FXUOEDU,NHHSP\HOERZVDERXWVKRXOGHUZLGWKQRWZLGHDQGÀDUHG DQGOHW the weight go deep at the bottom, to get a good stretch (I’ll even let my elbow IDOODELWEDFNDWWKHERWWRPWRJHWDQHYHQJUHDWHUVWUHWFK2QWKHFRQFHQWULF, H[WHQGXSDQG%(+,1'P\KHDGQRWGLUHFWO\RYHULW WRNHHSFRQVWDQWWHQVLRQRQ WKHWULFHSV5HSVYDU\EXWDUHXVXDOO\EHWZHHQHLJKWDQG¿IWHHQ ,OLHRQWKHÀRRUWRGR5ROOLQJ'XPEEHOO7ULFHSV ([WHQVLRQV7KHVHDUHSUHWW\PXFKMXVW6NXOO Rolling DB Triceps Extension crushers that require a bit of balance (a Close-‐grip Machine Press neuromuscular plus) but, since the elbows are Overhead Pullover Press not locked into place, you can begin with a couple of inches of shoulder rotation to get the ZHLJKWPRYLQJ,WLVDKHDY\H[HUFLVHWKDWLVHDV\RQWKHMRLQWV

ST E V E

At some gyms in which I have trained, they have had machine bench press units that I didn’t care too much for, but I found that they were GREAT for Close-grip 0DFKLQH3UHVVHV,SODFHDWZRE\IRXURUDFDPEHUHGFDEOHFXUOEDUDFURVVWKH KDQGOHVDQGLWPDNHVIRUDSHUIHFWWULFHSVH[HUFLVH

37

F O R E A R M S

2FFDVLRQDOO\IROORZLQJP\ELFHSVWUDLQLQJ,ZLOO WKURZLQVRPHIRUHDUPZRUN6LQFH'HDGOLIWV Wrist Curl Chins, Rows and Rack Pulls work grip strength, I do a very direct tri-set of Wrist Curls, Reverse Reverse Wrist Curl Wrist Curls and either Reverse Curls, Wrist Gripper 5ROOHUVRUD*ULS0DFKLQH,VHWXSWKHZHLJKWV in advance so I can cycle through them with PLQLPDOUHVW)RUWKH:ULVW&XUOVDQG5HYHUVH:ULVW&XUOV,VLWRQWKHEHQFKXVHG IRUVHDWHGFDEOHURZV,GHDOO\\RXZRXOGZDQW\RXUKLSVORZHUWKDQIRUHDUP KHLJKWEXW,¿QGWKLVLVKLJKHQRXJKWRJHWDIXOOUDQJHRIPRWLRQDQGEHDEOHWR GURSWKHEDUDQGLWLVRQO\DFRXSOHLQFKHVIURPWKHJURXQG,JRGLUHFWO\IURP :ULVW&XUOVWR5HYHUVH:ULVW&XUOV7KH¿QDOH[HUFLVH5HYHUVH&XUO:ULVW5ROOHU RU*ULSSHU LVGRQHIRUUHSVWR¿QLVKWKLQJVRIIDQGWKHQ,KDYHWRVKDNHP\KDQGV LQRUGHUWRGLVSHUVHWKHODFWLFDFLG+DPPHU6WUHQJWKKDVD6HDWHG*ULS0DFKLQH which is very good but I felt that if I just take one of my Captains of Crunch *ULSSHUVLWGRHVMXVWDVJRRGRIDMRE,OLNHWKHORFDOL]HGEXUQWKHFRPHVIURP IRUHDUPZRUN

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Every so often we will do Reverse Curls or Hammer Curls but I never do any Wrist Curls or JULSZRUN)RUHDUPVJHWVWLPXODWHGDORWZLWK RWKHUZRUN7KH\DUHOLNHFDOYHVLQPDQ\ZD\V
38

C A L V E S

You need a straight-legged exercise like Standing Calf Raises, Donkey Calf Raises or Calf Press on Donkey Calf Raise WKH/HJ3UHVV0DFKLQH,GRQ¶WXVHWKH&DOI3UHVV Standing Calf Raise option as much these days because I don’t feel Seated Calf Raise as if I get as much stretch on that machine, plus LWWDNHVDORWORQJHUWRORDGWKHPDFKLQH:H PL[XSUHSUDQJHVDQGWHPSR5HFHQWO\,KDYH been treating calves like arms, hitting them with a lot of volume and short UHVWSHULRGV7KH\VHHPWREHUHVSRQGLQJZHOO,DPQRWJHWWLQJ'RULDQ
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,DPDOZD\VPL[LQJXSUHSUDQJHV,UDUHO\JRXQGHUHLJKWWRWHQUHSVIRU FDOYHV,VRPHWLPHVGRWZHOYHWR¿IWHHQPD\EHWZHQW\VRPHWLPHVHYHQ¿IW\ UHSVIRUFDOYHV6RPHWLPHVZHZLOOVHWXSDVXSHUVHWRUDJLDQWVHWZLWKWKUHH RUIRXUH[HUFLVHVZLWKQRUHVWLQEHWZHHQ5HVWSHULRGVDUHDOZD\VOHVVWKDQ DPLQXWH)RULQVWDQFH\HVWHUGD\ZHGLGWHQVHWVRIVL[UHSVZLWKWZHQW\ VHFRQGVUHVWEHWZHHQHDFKVHW:HDUHDOZD\VPL[LQJLWXS

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&DOI6OLGHRU&DOI3UHVVDUHJUHDWFKRLFHV because I’m looking for something in which I can 45° Calf Slide go very heavy without the spinal compression of Seated Calf Raise 6WDQGLQJ&DOI5DLVHV7KHQLQHW\GHJUHHDQJOH DB One-‐Legged Calf Raise of the hip (similar to being in a seated position) also lets you begin with some pre-stretch on WKHKDPVWULQJVDQGWKHUHIRUHWKHFDOYHV'RQNH\&DOI5DLVHPDFKLQHVRU'&5V XVLQJWKHKLSEHOWRQWKHROG1DXWLOXV0XOWL3XUSRVHPDFKLQH DUHDOVRVXLWDEOH RSWLRQV Seated Calf Raises are still the simplest and most direct method for targeting WKHVROHXVGHHSHUGLDPRQGVKDSHGPXVFOHRIWKHFDOI +HDY\EXWGHOLEHUDWH reps on these (I change the tempo from fast to slow but always with a full range-of-motion) are usually followed by burns (short-range movements) until I FDQ¶WPRYHWKHZHLJKWDQ\PRUH ,WKLQNWKDW'XPEEHOO2QHOHJJHG&DOI5DLVHVDUHXQGHUHVWLPDWHG

39

A B S

7KH\DOOVXFN«,KDYHQHYHUUHDOO\HQMR\HGDE work) but I just use as much variety as possible, Weighted Crunch URWDWLQJH[HUFLVHVDPRQJWKUHHPDMRUIXQFWLRQV Russian Twist on Stability Ball I try to do something for the abdominal column Ab Rollout ZLWKVRPHSUHWW\GLUHFWUHVLVWDQFH7KHVHFDQEH either standing crunches with a cable or bands thrown over the crossbar (of a power rack, chinbar or cable crossover), kneeling cable crunches or reaching crunches holding a SRXQGSODWH,I,KDGRQHRIWKRVH$EFRDVWHUVRUWKHRULJLQDO1DXWLOXV&UXQFK PDFKLQHWKDWPLJKWEHP\FKRLFH

ST E V E

Secondly, I like to do something rotary like Russian Twists with a medicine ball or Rotary Knee Raises (a knee raise in which you twist upward leading with the OHIWREOLTXHVDQGWKHQWKHULJKW 'HVSLWHZKDW
I didn’t used to do any ab work but recently VWDUWHG/LNHIRUHDUPVDEVDUHZRUNHGDORWDV Cable Crunch DVWDELOL]LQJPXVFOH)RUEHJLQQHUVLQSDUWLFXODU Knee Raise WUDLQLQJWKHDEVLVLPSRUWDQW6WURQJDEVKHOSNHHS Woodchop \RXUORZHUEDFNKHDOWK\,KDYHGHFHQWDEVZLWKRXW KDYLQJWRWUDLQWKHP6RPHJX\VKDYHVKDOORZ abs and don’t display any separation until they DUHXQGHUVL[SHUFHQWERG\IDWRUZKDWHYHU,SHUVRQDOO\FDQEHDWERG\IDW DQGKDYHGHFHQWDEVHSDUDWLRQGXHWRWKHLUEORFNLQHVV7KDWLVMXVWWKHUHFWXV DEGRPLQXV,KDYHQHYHUKDGJUHDWLQWHUFRVWDOVRUREOLTXHV2QVWDJHDZHOO GHYHORSHGDEGRPLQDOUHJLRQUHDOO\VHWV\RXDSDUW,I\RXGRQ¶WKDYHGHWDLOWKHUH \RXUFRQGLWLRQLQJZLOOORRNVXESDUUHJDUGOHVVRIERG\IDWSHUFHQWDJHV$VPDOO waist is important, but also having a very muscular six-pack of abdominals, which LVVKRZFDVHGLQDORWRIWKHPDQGDWRU\SRVHVLVQRWWREHRYHUORRNHG

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,WUDLQWKHDFRXSOHWLPHVDZHHNZLWKWKUHHRUIRXUVHWVWRIDLOXUH,GR&DEOH &UXQFKHVZKHUH\RXDUHNQHHOLQJDQGJUDEELQJDURSHFDEOHDWWDFKPHQW,DOVR do some type of Knee Raise, either and hanging leg raise or one where you DUHVLWWLQJDWWKHHGJHRIDEHQFK7KDWZD\\RXJHWDQXSSHUDQGDORZHUDE PRYHPHQW,VRPHWLPHVZLOODOVRGR:RRGFKRSVIURPDKLJKFDEOH,GRDEVDV a warm-up before my chest workout on Wednesday and my arm workout on 6XQGD\$WHQWR¿IWHHQPLQXWHDEZRUNRXWJHWVP\ERG\ZDUPDQGWKHQ,JHW LQWRP\ZRUNRXW


40

Shelby Starnes is a successful national-level bodybuild- HUSRZHUOLIWHUQXWULWLRQLVWWUDLQHUDQGZULWHU+HLVDOVR the author of Tips and Tricks for Dieting Success, A Sim- ple Guide to Very Low Carb DietsFRDXWKRUZLWK-XVWLQ Harris) of The Troponin Nutrition Macronutrient Guide- book, and co-author of The Fat Loss Diaries (with Marc %DUWOH\ To order Shelby’s books or read his regular article con- tributions, go to www.elitefts.com
Steve Colescott has been a writer in the bodybuilding LQGXVWU\DQGVSRUWVQXWULWLRQFRQVXOWDQWIRUWZHQW\\HDUV Ten years ago, he published the short-lived but heavily- copied Peak Training Journal, widely-regarded as the best KDUGFRUHVWUHQJWKPDJD]LQHHYHUSULQWHG He has just recently launched the Iron Subculture pod- cast, an information-packed examination of the best training, nutrition and supplementation techniques from the top experts in the bodybuilding, powerlifting and com- SHWLWLYHVWURQJPDQZRUOGV0DNHDSRLQWWRFKHFNLWRXW To contact Steve with questions (or to be a celebrity judge for your next bikini competition), he can be reached at [email protected]7R¿QGRXWDERXWKLVODWHVW SURMHFWVDGGKLPDVD³IULHQG´RQ)DFHERRN\RXFDQDOVR ³OLNH´WKH,URQ6XEFXOWXUHSDJHRQWKHUH RUUHDGKLVEORJ at http://ironsubculture.blogspot.com/


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