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 1
MUSCLE
&
FITNESS
U.L.T.R A . . 1 2 - M O N T H
S Y S T E M
Ultimate Long-Term Resistance and Aerobic System By Christopher M. Lockwood, MS, CSCS, Staff Writer
H
ere’s an article you won’t won’t want to miss! Why? Because we’re embarking on a new ULTRA system that will deliver results, even if you’re a hardgainer. If you want to add muscle, get stronger, develop more endurance, feel more energetic and be healthier, read on. This yearlong program can’t guarantee that you’ll look like an M&F cover model, but it will transform your physique and get you in the best shape of your life. What makes this ULTRA system unlike anything we’ve ever done before in M&F is that it combines the various facets that affect muscle growth — like training, nutrition, supplementation and recuperation, aided by the latest research from the world of sports science — and brings them all together in one series of articles. Over 12 months, we’ll cycle all the components that will help you get stronger, bigger, leaner and healthier. The plan is extremely effective, intense, thorough, easy to follow, even fun. Interested? Here’s the deal: We’ll walk you through each and every step of the bodybuilding process, from start to finish, for the next 12 months. The program will vary from month to month, depending on the goals during a particular period, to which you can make simple modifications according to your specific goals and gender. In this way, the ULTRA system can be streamlined to your individual needs. It’s totally customized, and you’ll be working under the direction of some of the world’s foremost authorities in exercise and sports science, nutrition, supplementation and bodybuilding. No day will be left out, and no bodybuilding component untouched. There is one catch, however. At the end of the year, whether you’ve achieved a truly awesome physical transformation is up to you. We’ll provide the know-how, but you’re the one who’ll have to decide that this is something you really want. Nobody (except late-night infomercials making tons of bucks) said it’s going to be easy. Are you up for the challenge?
Chris Lydon and John Kesler enjoy the benefits of being ULTRA fit!
In a Nutshell Let’s fast-forward and see how the next 12 months of your training life will play out. For starters, each month will focus on each aspect of bodybuilding — weight training, cardiovascular conditioning, nutrition, flexibility and recovery. In an adjoining section, bodybuilding and nutrition writer Chris Aceto will escort you down the road to eating for maximal gains and smart supplementation. Cory Sorensen July 1999
MUSCLE & FITNESS
157
MUSCLE E & F I T N E S S ULTRA S Y S T E M — M O N T H 1
Program Design This yearlong training program is divided into multiple minitraining cycles, each of which has markedly different training protocols and goals. It’s called periodization, or cycling, and its purpose is to increase your muscular development by not allowing your body to fully adapt adap t to one training regimen and become 1 stale. For the first month, you’ll start off in a preparatory phase ( weeks 1 & 2) that will bring you up to speed, followed by a growth phase for developing muscle size. You’ll then work on increasing strength and muscle size ( weeks weeks 3 –5), until your training intensity finally plateaus at a phase designed to promote power and explosiveness. From there you’ll begin to utilize all of the size, strength and power that you’ve developed, and gradually chisel a well-defined, shredded physique — just in time for summer. Tudor Bompa, PhD, professor of theories of training at York University in Toronto, Canada; trainer of 11 Olympic Games medalists; and the Alexander Graham Bell, so to speak, of periodized training, schooled me on the importance of periodization. It boils down to this: Because training for muscle growth, strength, power or whatever your goal may be is stressful, you need to alter your training so that your body and mind don’t become overtrained or bored. Bompa says he has found through his own observation and study that one training phase is too difficult to tolerate tolerate for more more than 6 – 9 weeks, which is why he always keeps each phase shorter than nine weeks to take full advantage of a maximal performance environment. This month’s training cycle is broken down into two phases: 1) Preparatory (Prep) Phase: Depending on your experience level, you’ll spend the first couple of weeks either preparing for heavier loads or allowing your body time to fully recuperate. According to Bompa, the prep phase, which he describes as the anatomical adaptation phase in his book, Serious Strength Training ( Human Human Kinetics, 1998 ), has two main functions. First, he explains, “You’re trying to adapt the anatomy of the body [to the upcoming training] so that you can create, or produce, an injury-free environment.” Essentially, your tendons and ligaments should be strong enough to support the higher-intensity work that will follow. Second, the prep phase is a great time to address any instability or strength imbalance you may have. One way is by performing multijoint exercises using dumbbells. If muscular imbalances and anatomical adaptation aren’t issues, a prep phase is still a necessity — even if you’re the most well-trained bodybuilder. bodybuilder. In this case, the prep phase acts as a recovery period from all those months of hard training in which you didn’t give your body much rest. This is called active rest, and it’s great for allowing your body time to fully refuel its energy stores, and for complete mental and physical recuperation. Without Without it, you’d eventually run face first into burnout. Although science hasn’t clearly defined one variable as the culprit of burnout (or overtraining), continued periods of heavy training without frequent periods of less-intense training seem to be a major contributing factor. 2 158
MUSCLE & FITNESS
Besides, if you’ve been pushing yourself hard for even the last 3 – 6 weeks, your body will benefit benefit from the change. change. 2) Growth Phase: The purpose of a growth phase isn’t rocket science — it’s to increase muscle size. Bompa says that a growth phase follows a prep phase so that you can increase the protein content of your muscles (make them larger). Okay, so I probably don’t need to tell you why you’d want bigger muscles, but Bompa adds that the timing of the growth phase is also a necessity for getting your body ready for next month’s transition into training for maximal strength. Here you’ll increase your total volume of work and shorten your rest periods. Specifically, your number of sets, reps and exercises are going up, and rest periods will be between 45 and 120 seconds. The amount of weight you’ll use will represent the heaviest load load that you can successfully lift for about 8 –12 reps. You’ll do both single- and multijoint exercises, utilize intensityincreasing principles such as drop sets, and focus specifically on only 1–2 muscle groups per workout. Beginning to see why we call this the growth phase? • Cardiovascular Conditioning: Gee, did you think you’d get leaner and healthier without it? You may have the biggest bi’s on the block, but you still need cardio training. Here’s the plain truth: If you want to get ripped, even while you add size and strength, cardio work will help. You have other, more important reasons to do cardio, too. Walt Thompson, PhD, FACSM, FAACPR, FAACPR, director of the Center for Sports Medicine, Science and Technology and Interdisciplinary Research at Georgia State University in Atlanta, notes: “We can never overlook the benefit of cardiovascular conditioning, particularly ticularly in the 20 – 45-year-old 45-year-old age group. Cardiovascular Cardiovascular training is an excellent deterrent for some of the lifestyle diseases, such as cardiovascular disease, cerebrovascular disease and some of the metabolic diseases . . . and as you get older, it becomes even more important.” Besides, he adds that few types of exercise burn more calories than aerobic-type exercise. Still concerned that any aerobic training will “waste” your muscle tissue? In reality, you’d have to train aerobically for a long duration and at a high frequency (think long-distance running) to lose muscle size. The bottom line: If you do 2–5 days of cardio per week for no more than 60 minutes per session and eat enough calories, worrying about muscle “wasting” is nothing more than a waste of time. The killer news is that a well-conditioned cardiovascular system may help you in your bodybuilding workouts. One way it does so, Thompson suggests, is by increasing the number of certain aerobic enzymes that may play a key role in delaying muscular fatigue. What kind of aerobic exercise you do is up to you. Just make sure that it: 1 ) gets your heart rate up to the prescribed range, 2 ) is enjoyable and comfortable to do, and 3) is an exercise that you can continue to do for the prescribed length of time. • Flexibility: Since this program is complete, we need to address flexibility, too. Bompa is adamant about the need for stretching. He feels that if the muscles, tendons and other connective tissue aren’t prepared to accommodate specific exercise angles, you’re just asking for trouble: “Stretching is a ‘prehab’ concept. Rather than going to a doctor to rehabilitate, how about ‘pre-habilitate?’ Flexibility, for strength training, is necessary all the time.” You’ll find a stretching regimen listed within the workout program. REFERENCES 1. Fleck, S.J. Periodized strength training: a critical review. review. Journal of Strength and Conditioning Research 13 ( 1 ):82– 89, 1999. 1999. 2. Kuipers, K. Training and overtraining: an introduction. Medicine & Science in Sports & Exercise 30 ( 7 ):1,137–1,139, 1998.
July 1999 Robert Reiff
U.L.T.R. A. 12-MONTH
SYSTEM
Success Stories for
J
MUSCLE & FITNESS
ust to make the next 12 months a little more interesting, wants you to document your progress. Take one picture of yourself now, and then three more that coincide with your quarterly fitness evaluations. At the end of the year, send us your pictures, copies of your fitness evaluations and a letter detailing the improvements or benefits that you’ve gained from the program. We’ll choose several of the best fitness improvements and metamorphosized physiques, feature them in a future issue and include a short bio detailing some of the winners’ most significant gains. And remember, fitness isn’t simply about how you look, but how it makes you feel and what you do with it. In that sense, everyone’s a winner! M&F
Customizing the Customizing t he ULTRA UL TRA Sy Syst stem em The ULTRA ULTRA System effectively covers covers every aspect of bodybuilding. Specifically, you’ll simultaneously build muscle, decrease bodyfat, increase strength and cardiorespiratory endurance, and improve flexibility. If your goals are slightly different from these, however, some slight modifications will be necessary. In both the training and nutrition sections, you can manipulate certain variables to customize the route you’d like to take, without changing the exercises, sets, reps and percentages of one-rep max. All this can stay the same regardless of your bodybuilding goals or gender. If, for example, in Week 3 you begin working on increasing muscle size but you don’t want to get huge, simply cut back on the recommended caloric intake and decrease your rest between sets.
If you want to get stronger and don’t really care about getting ripped and increasing your cardiovascular fitness, just decrease the amount of cardio you do and increase your rest periods between sets. Want more flexibility? That’s simple, too: Include stretching movements before your workouts (after warming up) and between sets. For better cardiorespiratory endurance, simply increase the frequency and duration of your cardio sessions.
➔ Reiff
July 1999
MUSCLE & FITNESS
159
Nine Stretches for Better Flexibility Tips for Better Stretching 1) Perform your cardio warm-up or workout before stretching.
Side Bend
Biceps/Chest
2) Stretch your muscle(s) to a point where you feel only minor discomfort — don’t overdo it. 3) With each repetition, try to stretch slightly beyond what you were able to accomplish with the previous rep. 4) Hold the stretched position for the prescribed period; don’t bounce or perform any ballistic-type movements. 5) Refer to the accompanying photos to aid your form. 6) When, how often, which stretches and for how long you should hold each stretch can be found within the ULTRA system training log. Shoulder External Rotators
Lats
Triceps
Calf
Hamstrings
Hip Flexor
Low Back/Glute
160
MUSCLE & FITNESS
July 1999
Photos of Lena Johannesen and John Kesler (at right) by Robert Reiff
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 1
. . U.L.T.R A PREPARATORY
PHASE
MONTH 1 WEEK 1
Unless stated otherwise in the program (for all weeks): (MHR). (To estimate, subtract your age from 220 and multiply by 0.65.) 1) Your workout intensities are based on a percentage of your onerep max (1RM). If you aren’t 100% certain of the maximum weight 3) Precede the first exercise of a given bodypart with 1– 2 warm-up you can lift for one rep, then guesstimate — I promise you won’t get 12–15 reps with about about 35%– 35% – 40% of your 1RM, sets. Perform about 12–15 in trouble. ( See “A “A Measure of Success” on page 166 for how to then increase the weight by about about 10% –15% for another 10 –12-rep determine your 1RM.) If you can’t successfully accomplish the prewarm-up set. Don’t count these two sets as part of your workout. scribed number of reps, adjust the weight accordingly. 4) Perform a full-body stretching routine at the end of each 2) Begin each workout with a 7–10-minute cardio warm-up, getworkout. The stretching routine is listed after each workout and tips ting your heart rate up to about 65% of your maximum heart rate are shown at left. Exercises per bodypart: 1 Sets per exercise: 2 – 3; 1 warmwarm-up up Reps: 8–10
Intensity: 50%– 60% 1RM 1RM Rest between sets: 2 – 2 1 ⁄ 2 minutes
The catch: You primarily use dumbbells to promote greater muscular balance, stability and increased range of motion.
How to fill in: Write your weight used and reps completed. Example: 40/15 is 40 pounds for 15 reps. Chest
Decline Dumbbell Press
40 /15 50 /10 50 /8
Optional set Muscle Group
40 /12 50 /10 50 /10
DAY DA Y1
DAY DA Y5
Sets
1
Exercise
2
Advice for the ULTRA System Beginner
Sets
3
1
2
3
minutes at 45%– 45% – 50% of your MHR Cardio Warm-up : 15 minutes
The ULTRA System is designed for beginning through advanced bodybuilders, but not necessarily for rank beginners. If you’re a first-time weight trainer, you really need a couple of extra weeks of preliminary training before you begin this routine.
Chest
Decline Dumbbell Press
/
/
/
/
/
/
Back
One-Arm Dumbbell Row
/
/
/
/
/
/
Traps
Dumbbell Shrug
/
/
/
/
/
/
Delts
Seated Dumbbell Press
/
/
/
/
/
/
Biceps
Dumbbell Curl
/
/
/
/
/
/
Triceps
Dumbbell Overhead Extension
/
/
/
/
/
/
• Decrease your intensity to about about 30% –45% –45 % of your your 1RM. 1RM.
Quads/ Dumbbell Lunge Glutes Hamstrings Lying Leg Curl
/
/
/
/
/
/
• Do just one set.
/
/
/
/
/
/
Calves
/
/
/
/
/
/
Lower Back Back Extension
/
/
/
/
/
/
Abs
/
/
/
/
/
/
Standing Calf Raise
Full-Range Crunch
Stretch: All All stretches (see “Nine Stretches” at left) for five reps per stretch, holding holding 10 –15 seconds seconds
DAY 3
• Lower your reps to eight. From there, you can begin to slowly increase your intensity and training volume. Also, if you don’t fully understand how to perform a specific exercise, make sure to have an exercise professional help you out.
Cardio: 20 minutes minutes at 45%– 50% MHR Stretch: All stretches for five reps per stretch, holding 20 –30 seconds
DAY 2, 4, 6, 7
Rest
Seated Dumbbell Press
D AY S O F W EE EE K 1 1 Exercise
Here’s how to get up to speed: Repeat workouts for Weeks 1 and 2 as many times as needed until you feel comfortable and strong enough to advance to Week 3. This will mean that for your first couple of workouts you should:
2 Rest
3 Cardio
4 Rest
5 Exercise
6 Rest
7 Rest
July 1999
MUSCLE & FITNESS
161
➔
. . U.L.T.R A PREPARATORY
PHASE
MONTH 1 WEEK 2
Exercises per bodypart: 1– 2 Sets per exercise: 2 – 3; 1 warmwarm-up up Reps: 10–12
Intensity: 60% –70% 1RM 1RM Rest between sets: 1 1 ⁄ 2 –2 minutes
DAY DA Y1
Optional set Muscle Group
DAY DA Y4
Sets
1
Exercise
2
The catch: Your program splits into four workouts per week, and you’ll start to incorporate unilateral (one side at a time) exercises. One-Arm Preacher Curl
Sets
3
1
2
3
minutes tes at 50% – 55 % of your your MHR Cardio Warm-up : 20 minu
Chest
Flat-Bench Dumbbell Press
/
/
/
/
/
/
One-Arm Cable Flye
/
/
/
/
/
/
Front Wide-Grip Pull-Down
/
/
/
/
/
/
One-Arm Seated Row
/
/
/
/
/
/
Traps
Dumbbell Upright Row
/
/
/
/
/
/
Delts
Dumbbell Front Raise
/
/
/
/
/
/
Dumbbell Bent-Over Lateral Raise
/
/
/
/
/
/
Seated Knee-Up
/
/
/
/
/
/
Full-Range Oblique Crunch
/
/
/
/
/
/
Back
Abs
All stretches (see “Nine Stretches” on page 160 160)) for five reps per stretch, Stretch: All holding 10–15 seconds
DAY DA Y2
DAY DA Y5
Sets
Muscle Group
1
Exercise
2
Sets
3
1
2
3
/
/
/
/
minutes es at 55% 55% - 60% of you yourr MHR Cardio Warm-up : 20 minut
Biceps
One-Arm Preacher Curl
Triceps
One-Arm Cross-Body French Press
/
/
/
/
/
/
Quads/ Glutes
One-Legged Leg Press
/
/
/
/
/
/
One-Legged Leg Extension
/
/
/
/
/
/
Hamstrings
Standing Leg Curl
/
/
/
/
/
/
Calves
One-Legged Standing Calf Raise One-Legged Seated Calf Raise
/
/
/
/
/
/
/
/
/
/
/
/
/
/
Stretch: All All stretches for five reps per stretch, holding 10 –15 seconds
DAYS 3, 6, 7
Rest
DAYS OF WEEK 2 1 Exercise 162
2 Exercise
MUSCLE & FITNESS
3 Rest
July 1999
4 Exercise
5 Exercise
6 Rest
7 Rest
One-Legged Leg Press Front WideGrip PullDown
MUSCLE & FITNESS
ULTRA S Y S T E M — M O N T H 1
. . U.L.T.R A
MONTH 1 GROWTH
PHASE
W EEKS 3, 4, 5 DAY 1
WEEK 3
Optional set Take this set to muscle failure Do not do this exercise on this day
Sets per exercise: 3 – 4 Reps: 8–10 Intensity: 70%–75% 1RM Rest between sets: 90–120 seconds The catch: Progressively increase the weight with each set, keeping your reps 2– 4 short of failure. failure.
CARDIO WARM-UP 7–10 minutes at 65% of your MHR Muscle Group
WEEK 4
WEEK 5
Sets per exercise: 4 Reps: 10 Intensity: 75%–80% 1RM Rest between sets: 60–90 seconds The catch: Again, increase weight with each set, keeping your reps reps 2– 4 short of failure; last set is to failure.
Sets per exercise: 3 – 5 Reps: 10–12 Intensity: 80%– 85% 1RM 1RM Rest between sets: 45–90 seconds The catch: Keep your first set about 2–4 shy of failure; take all other sets to failure. On last set of each exercise, do a drop set to failure using about two-thirds of the weight.
Sets
Exercise
1
2
Sets 3
Sets
4
1
2
3
4
1
2
3
4
5
Cardio Warm-up : 7 minutes at 65% of your MHR
Chest
Back
Lower Back
Incline Dumbbell Press
/
/
/
/
/
/
/
/
/
/
/
/
/
Flat-Bench Dumbbell Press
/
/
/
/
/
/
/
/
/
/
/
/
/
Cable Crossover
/
/
/
/
/
/
/
/
/
/
/
/
/
Smith-Machine Incline Press
/
/
/
/
/
/
/
/
/
/
/
/
/
Wide-Grip T-Bar Row
/
/
/
/
/
/
/
/
/
/
/
/
/
Reverse-Grip Pull-Down
/
/
/
/
/
/
/
/
/
/
/
/
/
Straight-Arm Pull-Down
/
/
/
/
/
/
/
/
/
/
/
/
/
Close-Grip Pull-Down
/
/
/
/
/
/
/
/
/
/
/
/
/
Back Extension
/
/
/
/
/
/
/
/
/
/
/
/
/
25 minu minute tes s at 60% MHR
Cardio:
25 minu minute tes s at 65% –70% –70% MHR
30 minu minute tes s at 70% MHR
Stretch: All Stretch: All stretches (see “Nine Stretches” on page 160) for three reps per stretch, holding 10–15 seconds Incline Dumbbell Press Press
Close-Grip Pull-Down Back Extension
➔ D AY S O F W EE E E KS K S 3, 4, 5 1 Exercise Photos by Robert Reiff
2 Exercise
3 Rest
4 Exercise
5 Exercise
6 Exercise
July 1999
7 Rest
MUSCLE & FITNESS
163
. .. U.L.T.R A
MONTH 1 GROWTH
WEEKS 3, 4, 5
Optional set Take this set to muscle failure Do not do this exercise on this day
DAYS 2, 3, 4
See page 163 for weekly instructions on sets, reps, rest and “the catch.” WEEK 3
DAY DA Y2 Muscle Grou Group p Exer Exerci cise se
PHASE
WEEK 4
Sets 1
2
WEEK 5
Sets 3
4
1
2
3
4
1
Sets 3
2
4
5
Cardio Warm-up: 7–10 Warm-up: 7–10 minutes at 65% of your MHR
Traps
Delts
Dumbbell Shrug
/
/
/
/
/
/
/
/
/
/
/
/
/
Wide-Grip Upright Row
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
Dumbbell BentOver Lat. Raise Smith-Machine Front Press
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
Cable Crunch
/
/
/
/
/
/
/
/
/
/
/
/
/
Oblique Crunch
/
/
/
/
/
/
/
/
/
/
/
/
/
Decline Knee-Up
/
/
/
/
/
/
/
/
/
/
/
/
/
Standing CalfMachine Shrug Seated Dumbbell Press Dumbbell Lateral Raise
Abs
Stretch: All stretches for for three reps per stretch, stretch, holding 10 –15 seconds
DAY DA Y3
Rest
WEEK 4
WEEK 3
DAY DA Y4 Muscle Grou Group p Exer Exerci cise se
Sets 1
2
WEEK 5
Sets 3
4
1
2
3
4
1
Sets 3
2
4
5
Cardio Warm-up: 7–10 Warm-up: 7–10 minutes at 65% of your MHR
Biceps Low-Cable Straight-Bar Curl
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
Overhead Extension w/ Rope
/
/
/
/
/
/
/
/
/
/
/
/
/
Low-Cable Kickback
/
/
/
/
/
/
/
/
/
/
/
/
/
Concentration Curl Incline Dumbbell Curl
Triceps Pressdown
Cardio:
25 minut inute es at 60% 60% – 65% 65% MH R
30 min minutes utes at 65%–70% MHR
30 minu minuttes at 70% –75% –75% MH R
Stretch: All All stretches for three reps per stretch, stretch, holding 10 –15 seconds
164
M U S C LE & FITNESS
July 1999
Photos by Robert Reiff
MUSCLE & FITNESS
ULTRA S Y S T E M — M O N T H 1
. . U.L.T.R A
MONTH 1 GROWTH
PHASE
W EEKS 3, 4, 5
Optional set Take this set to muscle failure Do not do this exercise exercise on this day
DAYS 5, 6, 7
See page 163 for weekly instructions on sets, reps, rest and “the catch.” WEEK 4
WEEK 3
DAY DA Y5 Muscle Grou Group p Exer Exercis cise e
Sets 1
2
WEEK 5
Sets 3
4
1
2
3
4
1
2
Sets 3
4
5
Cardio Warm-up: 7–10 Warm-up: 7–10 minutes at 65% of your MHR
Quads/ Smith-Machine Squat
/
/
/
/
/
/
/
/
/
/
/
/
/
Leg Press
/
/
/
/
/
/
/
/
/
/
/
/
/
Smith-Machine Reverse Lunge
/
/
/
/
/
/
/
/
/
/
/
/
/
Leg Extension
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
Lying Leg Curl
/
/
/
/
/
/
/
/
/
/
/
/
/
Seated Reverse Leg Curl
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
Glutes
Ham- Romanian strings Deadlift
Calves Leg-Press Calf Raise Seated Calf Raise
Stretch: All stretches for three reps per stretch, holding 10 –15 seconds
WEEK 4
WEEK 3
DAY DA Y6 Muscle Grou Group p Exer Exercis cise e
Sets 1
2
WEEK 5
Sets 3
4
1
2
3
4
1
2
Sets 3
4
5
Cardio Warm-up : 7–10 7–10 minutes at 65% of your MHR Abs
Decline Crunch
/
/
/
/
/
/
/
/
/
/
/
/
/
Crunch Machine
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
/
Side-Lying Oblique Crunch Hanging Knee Raise w/ Twist Reverse Crunch Cardio:
30 min minutes utes at 65% 65% MHR
30 minu minute tes s at 70% MHR
Off Off
Stretch: All Stretch: All stretches for three reps per stretch, holding 15 –20 seconds
DAY DA Y7
Rest
Hanging Knee Raise w/Twist
REFERENCES Baechle, T.R. T.R. Essentials of strength training and conditioning. Champaign, IL: Human Kinetics, 1994. Bompa, T.O., T.O., Cornacchia, L. Serious strength training. Champaign, IL: Human Kinetics, 1998. Kenney, Kenney, W.L. ACSM’s guidelines for exercise testing and prescription. (5th ed.) Baltimore, MD: Williams & Wilkins, 1995.
D AY S O F W EE E E KS K S 3, 4, 5 1 Exercise
2 Exercise
3 Rest
4 Exercise
5 Exercise
6 Exercise
7 Rest
July 1999
➔
MUSCLE & FITNESS
165
MUSCLE & F FIIT N E S S ULTRA S Y S T E M — M O N T H 1
A Measure of Success You know the old saying, “You can’t know where you’re heading if you don’t know where you’ve been”? Okay, so maybe I didn’t get it exactly right, but you get the idea. Point is, you need some baseline measurements before you begin the ULTRA System to better gauge your progress. You can also use this tool to measure your progress progr ess on a quarterly basis throughout the year. PHOTOCOPY, FILL IN AND SAVE THE INFORMATION BELOW: 1 2
height
today’s date
weight
Body-Size Measurements
3
A good gauge to quantify physical change is to measure the area of specific bodyparts, or body regions. When measuring, don’t pull the measuring tape too tightly — simply lay it flat against your skin and in a straight line, either parallel or directly perpendicular to the floor. Chest: Place the measuring tape around your torso i n h a l e across your nipple line, directly parallel to the floor. e x h a l e Take two measurements; one after you maximally inhale and another when you exhale. Upper Arm: Take two measurements, one at maximal biceps contraction and another with your elbow extended and relaxed. relaxation
contraction
Sit and Reach Test This test measures flexibility in your low back and hamstrings. Procedure: You’ll need either a measuring stick or tape, and some adhesive tape.
1) Lay the measuring stick on the floor and place a 12-inch piece of adhesive tape long-ways across the 15inch mark of the ruler. 2) Without your shoes on, sit on the floor with your heels at the tape line, about 12 inches apart, and the zero mark of the ruler toward your body. 3) Keep your knees straight and hands together as you reach forward. 4) Stretch as far as possible, holding the farthest position for three seconds. Don’t bounce or allow one hand to reach farther than the other. 5) Do this three times, recording each effort.
Waist: Locate the crest of your hipbones (iliac crest), and w a i s t m e a s u r e m e n t wrap the tape around your body over these two points.
1
Hips/Glutes: Find the biggest area of your glutes and h i p s / g l u t e s m e a s u r e m e n t pull the tape around to your front, parallel to the floor. Thigh: With your knee extended and muscles relaxed, t h i g h m e a s u r e m e n t take one measurement around the largest part of your thigh.
2
3
Sit and Reach Test
Calf: With your muscles relaxed, take one measure- c a l f m e a s u r e m e n t ment around the largest part of your calf.
4
Bodyfat Testing To get an accurate reading on this one, you really need to be tested by an exercise-science professional. With so many options available, just make sure that the test you choose is the same one you’ll stick with over the course of the year. Try to have the same person test you each time, and under similar circumstances (such as time of day, menstrual cycle, etc.). Bodyfat Percentages Essential Fat Athletic Healthy Obese
166
MUSCLE & FITNESS
July 1999
Men <5 5 – 13 14– 30 > 30
Women < 12 12 – 22 23– 33 > 33
Flexibility (inches) Men Excellent Very Good Good Average Below Average Poor Very Poor
> 19.5 17.25 –19.5 15.5 –17.25 13.75 –15.5 11.5 –1 –13.75 9.0 –11.5 < 9.0
Women > 22.5 19.5 – 22.5 18.25 –19.5 16.75 –18.25 15.25 –1 – 16.75 12.5 –15.25 < 12.5
➔ Photos by Robert Reiff
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 1
A Measure of Success (continued) 5
One-Rep Max Test • ALWAYS USE A SPOTTER
One-rep max ( 1RM ) represents the heaviest amount of weight that you can properly lift for only one repetition. That being said, 1RM testing isn’t for everyone. If you’ve been working out for at least a year, have a thorough knowledge of proper lifting technique and, most important, don’t want to guesstimate your 1RM, then go for it. If you’re still a beginner or intermediate bodybuilder, however, gauging your strength based upon a guesstimation is both safer and equally effective. Procedure: Once
you’ve warmed up, take up to five attempts to determine your correct 1RM weight, allowing yourself 3–7 minutes of rest between attempts. Always use a spotter, yet he or she shouldn’t help with the weight unless you absolutely can’t lift it any farther. If the spotter does help during a 1RM lift, that weight doesn’t represent your 1RM — decrease the weight and try it again, or estimate from that and previous attempts.
EXAMPLE: Exercise
6
Warm-up
1RM
1
2
3
4
1) Bench Press 3–4 sets
___
___
_ __
__ _
___
_____
2) Leg Press
___
_ __
___
__ _
__ _
_____
3–4 sets
5
Rockport 1- Mile Fitness Walking Test Test This tests your cardiovascular cardiovascular endurance. Procedure: As
long as you don’t have any major health or physical problems, this one’s a breeze — walk as fast as you possibly can for 1 mile, on either a track or flat surface. This test can be performed using a treadmill, just don’t use the handrails or elevation. Immediately upon completion of the mile, take a 15second pulse count and note both your completion time and heart rate (HR). Use the following equation to get an estimate of your VO2 max (the maximal amount of oxygen your body utilizes).
f f a h c S k c i R
Time: _______ minutes 15-second HR: _______ x 4 = _______ beats /minute
VO 2 max equation: 132. 132.85 853 3 - (0. (0.07 0769 69 x bod bodyw ywei eigh ght) t)
____ ______ ____ ____ __
- (0.3877 x your age)
__________ _________ _
+ (6.315 x gender*)
__________ _________ _
- (3.2649 x time)
__________
- (0.1 (0.1565 565 x HR HR in in bea beats/m ts/min inut ute) e)
____ ______ ____ ____ __
* gender: 0 = female; 1 = male
VO2 max (in ml/kg/min) Male
Female
> 51.3
> 45.7
Very Good
45.0–51.3
38.3–45.7
Good
37.7–45.0
35.3–38.3
Fair
33.0–37.7
26.7– 35.3
Poor
< 33.0
< 26.7
Excellent
f f i e R
REFERENCES
168
MUSCLE & FITNESS
July 1999
f f i e R
Baechle, T.R. T.R. Essentials of strength training and conditioning. Champaign, IL: Human Kinetics, 1994. Kenney, Kenney, W.L. ACSM’s guidelines for exercise testing and prescription. (5th ed.) Baltimore, MD: Williams & Wilkins, 1995.
➔
MUSCLE E & F I T N E S S ULTRA S Y S T E M — M O N T H 1
U LT LT R A S Y S T E M
EATING By Chris Aceto
Eating for Muscle: A Yearlong Strategy
Eating for bodybuilding used to be pretty simple: Add a couple of scoops of weight-gain powder to your favorite beverage twice a day, blend and pour the concoction down the hatch. Of course, the drinks weren’t all that was smooth — so were the physiques. This simplistic approach to dieting is as outdated as some of your father’s training methods. Today’s Today’s more advanced approach to nutrition can help you smash through training and growth plateaus, prepare and recover from intense training faster, give you greater physical and mental energy, and peak for an athletic competition. How do you achieve these goals? As any successful bodybuilder will tell you, you need to continually alter your diet to reflect what you’re trying to accomplish in the gym. Over the next 12 months, you’ll learn exactly how to mesh your training and diet together with an eating plan as exacting as the sets and reps you do with the iron. You’ll know how many calories and carbs, protein and fat grams to eat, choosing easy-to-make meals with highquality nutrients based on your weight and training goals. While the practice of cycling your workouts and diets isn’t all that new to bodybuilding, it’s only now being recognized by the “white coats” in the labs. Yet some experts and leaders in the field of nutrition, such as Susan M. Kleiner, PhD, RD, already attest that cycling your diet makes absolute sense. In fact, Kleiner uses this same approach in her new book Power book Power Eating (Human Eating (Human Kinetics, 1998). “The basic concept in periodized (cyclic) nutrition is to build muscle while burning bodyfat,” she notes. As explained in the main article, your training for the upcoming year will be divided into phases. Your goal and the training method will vary within each phase, so your nutrition will also change to enhance the training you’ll be doing. Simply put, as your training prescription moves from one phase to another, as you make changes in the poundages you use, the reps you perform and the total number of sets you complete, your total calorie intake and ratio of carbs to protein to fat will also vary. For example, when you’re trying to pack on mass, you’ll be eating more calories, especially protein and carbs. The body grows better with a caloric surplus, and you’ll need more energy to bust it up in the gym. More than half of those calories will come from carbs, the fuel for hard weight training, with roughly 25%–30% coming from protein, the material required to build muscle size. As you move into an active rest phase to maximize recuperation, you’ll decrease your protein and replace it with a bit more fat. Kleiner explains, expl ains, “You “You don’t need as much protein or total calories when you’re exercising with less intensity.” Likewise, when it’s time to get ri pped up, you’ll drop your dietary fat as low as possible, cut back a bit on your carbs and increase protein to prevent your body from burning muscle mass. Kleiner adds: “When your goal is to lose fat, you need to eat more protein to continue to build. You must have enough carbs to train but not so many on board to add so many calories that you just end up adding too much bodyfat. . . . The timing of your carb intake is also important. If you want to get lean, you should not eat a lot of carbohydrates immediately before or during exercising.” exercising.” As good as this eating plan is, one of the surest ways to mess it all up is to not keep track of what you’re consuming. You must have a really good idea of how many total calories your body needs each day. If your aim is to build lean muscle, keep a diet log and weigh and measure your food — at least for the first 4–5 weeks — to get the hang of it and identify exactly what you’re eating. After that, you can eyeball it and come pretty close. Chris Aceto graduated summa cum laude from Springfield College in Massachusetts, earning a bachelor’s degree in health sciences. Aceto and his wife Laura Creavalle run three-day fitness weekend getaways in Maine and Florida. For more information on his instructional books titled Championship Bodybuilding and Everything You Need to Know About Fat Loss, call 207-934-7812.
170
MUSCLE & FITNESS
July 1999
Photo of Roland Kickinger by Robert Reiff
➔
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 1
How Many Calories Do You Need?
In Case of Emergency,
To establish how many calories you need each day, follow this three-step method: 1) Estimate your basal metabolic rate (BMR). BMR is the energy (calories) your body needs in a day with no activity. BMR = your bodyweight (in pounds) x 12 = Example: For a 200-pound male: BMR = 200 x 12 = 2,400
Read This
As
ambitious as you may be feeling today, what happens when you aren’t feeling well, or have to travel for work? Maybe next week you’re fully booked and you know you won’t be able to keep up with your program. All of these events happen sooner or later, so you’d best be prepared. Here’s how:
If you’re sick, or not feeling well: Flexibility training is a great way to relax and keep your muscles active when your body isn’t ready for the rigors of training. After a brief warm-up, use the stretching program ( Wednesday)). If the described in the Week 1 workout ( Wednesday symptoms are in your head and not in your chest, moderate cardiovascular training won’t worsen your symptoms or prolong the infection.1 Besides, low- to moderate-intensity aerobic training can help boost blood circulation and is far better for your muscles than lying on your couch, choking down mom’s chicken soup.
2) Energy cost of exercise. Determine the approximate number of calories burned during exercise. Use the following charts. f f i e R
Exercise Cost = [ (weightlifting cost ________ x minutes of exercise ________ ) + (cardio cost ________ x minutes of exercise ________ ) ] x your bodyweight (in pounds) ________
Traveling: This really shouldn’t be an excuse to miss too many days of training because most hotels now come equipped with some kind of gym or have one nearby. If that’s not the case, use what’s available to get a workout — the stairwell or pool as your form of cardio; push-ups, dips, wall squats, lunges, crunches and back extensions for your resistance training; and, of course, it doesn’t matter where you are to stretch.
Exerci Exercise se Cost Total: Phase
Wei ght lifting Cost
Ca rd io C ost
Strength / Power
. 05
.0 9
Growth
.06
.09
Shredding /E / Endurance
.06
.1 .10
Active Active Rest /Preparatory /Preparatory
.04
.06
Example: For the 200-pound male training an hour a day in the growth phase and doing 40 minutes of cardio, exercise cost = [(.06 x 60) + (.09 x 40)] x 200 = [(3.6) + (3.6)] x 200 = (7.2) (7.2) x 200 = 1,440 calories
Unexpected time restraints: If you miss a day or two, no big deal — just pick up where you left off. If you’re starting to see this as a trend, however, readjust your schedule. Consider training before work or during your lunch hour. If you have only the weekends, then group all your bodyparts in a two-day split. For example, train your chest, back, shoulders, traps and abs on one day, and biceps, triceps, quads, hams and calves on the other.
3) Add steps 1 and 2 to approximate your daily caloric expenditure = Example: For the 200-pound man: 3,840 calories
Supportive Supplements
REFERENCE 1. Weidner, T.G., et al. The effect of exercise training on the severity and duration of a viral upper respiratory illness. Medicine & Science in Sports & Exercise 30(11):1,578–1,583, 1998.
Answering that perennial question, “What supplements should I take, how much and when?” will depend on what your monthly training goal is. When you’re cutting back on calories and trying to rip up, you may benefit from using larger quantities of supplements that might help retain muscle like branchedchain amino acids and HMB, and adding thermogenics such as caffeine and mahuang to keep your metabolism in high gear. You can also add pyruvate to the mix to possibly enhance fat loss. During the growth and strength phases, you’ll want supplements that support energy production: Creatine and glutamine are awesome, meal-replacement n J o h
172
MUSCLE & FITNESS
July 1999
y l l
K e
packets and carb drinks are a convenient source of carbs and protein when you’re on the go, and glucosamine is a good supplement to protect your joints when you’re hoisting heavier weight in a low-rep range during your strength phase. During the coming year, we’ll discuss what supplements to take, and when and how much is best depending on the phase you’re in. For this first installment, the supplements I recommend are included with the eating plans.
➔
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 1
Eating in the Prep Phase: Weeks Weeks 1– 2 MEALS
Cals Cals Carb Carb Pro Pro
o a t i o G o l
4 egg whites, scrambled 1 cup oats, dry measure, cooked 3 /4 banana Totals
60 0 12 0 3 00 54 10 6 75 19 tr tr 435 73 22 6
2 eggs, scrambled 1 large bagel 8 oz. orange juice Totals
14 0 0 12 10 25 0 49 8 2 100 25 1 0.5 59 0 74 21 12.5
11/2 oz. cream cheese 1 large bagel, dry 3 egg whites, scrambled 1/2 cantaloupe Totals
15 0 1 25 0 49 36 0 93 23 529 73
3 8 9 1
14 2 0 tr
21
Y
our nutritional needs during this phase emphasize carbs and some fat to pro25% mote an energy surplus. Protein is still Fat important, yet because your training isn’t 60% excessive, you’ll need only modest Carbs 15% amounts to keep you in a growth state. Protein Choose any four of the 10 meals listed for approximately 2,000 daily calories (average is 500 calories each), and add or subtract meals and/or snacks to arrive at your daily goal. ( See See “How Many Calories Do You Need?” on page 172.) The 10 meals listed at left follow this ratio and are approximately 76 grams of carbs, 20 grams of protein and 13 grams of fat each.
R a
Fat
16
SUPPLEMENTS
Multivitamin/mineral complex taken once daily with breakfast. 2 oz. chicken breast (uncooked wt.), 46 0 8.5 1 grilled 1 1/2 cups brown rice 3 00 66 9 1 1/4 cup avocado 100 4 1 10 Totals 44 6 74 18.5 12 1 1/2 Tbsp. peanut butter 2 slices wheat bread 2 bananas Totals
15 0 3.5 14 0 26 200 52 49 0 81.5
7 6 2
13 2 tr
16
SNACKS The following yield roughly 231 calories, 35 grams of carbohydrate, 12 grams of protein and 5 grams of fat each to approximate the carb, protein, fat ratio of 60/15/25 required in the prep phase.
15
Cals Cals Carb Carb Pro Pro
1 1/2 cups frozen veggies, steamed 120 27 5 0 1 3 /2 oz. beef (uncooked wt.), broiled 132 0 10 10 2 oz. cooked pasta 220 44 7 2 Totals 472 71 22 12 3 oz. salmon (uncooked wt.), grilled 116 0 12 8 oz. baked potato 24 4 56 4 small salad 50 12 1 2 Tbsp. reduced-fat salad dressing 70 4 0 Totals 48 0 72 17
Stir fry: Heat together 8 small shrimp 1 Tbsp. peanut butter 3 oz. rice noodles 2 Tbsp. chopped green onion Tot ota als
70 100 3 00 4
0 2.5 75.5 tr 474
12 4.5 3 tr 75..5 75
7 tr tr 6 13
1 8.5 1 .5 tr 19. 9.5 5
3 oz. ground turkey (uncooked wt.), 130 0 1 3 .5 8 browned 9 oz. baked yam 297 69 3 1 1 cup asparagus tips, steamed 40 8 2 tr 1 Tbsp. reduced-fat salad dressing 35 2 0 3 Totals 5 02 79 18.5 12 4 thin slices deli turkey 1 slice light cheese 1 large pita round 1 Tbsp. reduced-fat salad dressing 2 slices tomato, lettuce 2 medium apples Totals 174
MUSCLE & FITNESS
July 1999
120 2 12 70 1 6 165 35 5 35 2 0 30 4 tr 16 2 42 tr 5 82 86 23
7.5 4 1 3 tr tr 15.5
1 9-inch tor tilla 1 slice light cheese 1 tsp. mustard 1/2 cup unsweetened applesauce Totals
13 0 23 3 70 1 6 8 tr tr 50 12 tr 25 8 36 9
3 4 tr tr 7
1 hard-boiled egg 1/2 large bagel Totals
70 0 125 23 195 23
5 1
2 Tbsp. whey protein mixed with water 4 apple rice cakes 2 tsp. peanut butter Totals
11
Fat
6 tr
16 0 36 50 1 252 38
4 2
tr 5
cup oats, cooked Tbsp. whey protein mixed with water 1/2 banana Totals
15 0 42
5 9
3 1
50 13 242 40
tr
tr
2 slices wheat toast 1 slice fat-free cheese 1 plum Totals
14 0 26 30 3 36 8 20 6 37
6 5 tr
1/2
1
10 9
1/2
42
6 4
27 1
15
5
14 2 0 0
11
REFERENCE Ulene, A. The neutribase: nutrition facts desk reference. Garden City Park, NY: Avery Publishing, 1995. Note: tr indicates trace amounts.
4
➔
2
MUSCLE & F FIIT N E S S ULTRA S Y S T E M — M O N T H 1
Eating Eati ng in the Growth Phase Phase: : Weeks Weeks 3 – 5 MEALS
Cals Cals Carb Carb Pro Pro
2 whole eggs + 6 egg whites, scrambled 3 oz. cooked cream of rice cereal 12 oz. orange juice Totals
230
tr
30
300 168
66 37
5 2
69 9
8 egg whites, scrambled 11/2 bagel 1 Tbsp. peanut butter 1/4 cantaloupe Totals
120 375 100 45
Totals
300 204 115
54 8 30
Totals
6 1/2 oz. swordfish (uncooked wt.), broiled 11 oz. baked yam 1/2 cup peas, steamed Totals
33
77 8 2
5 2 0 87
5 oz. chicken breast, grilled 11/2 cups cooked rice 1 cup cauliflower, steamed 1 Tbsp. reduced-fat salad dressing 1 large pear
tr
35
363 40
85 8
3 2
Totals
93
0 66 5 2 19
614
5 oz. flank steak (uncooked wt.) , broiled 1 slice fat-free cheese 1/2 cup kidney beans 1 cup green beans, steamed 11 ⁄ 2 cups cooked rice Totals
233 30 100 40 300
3 20 8 66
703
4 oz. water-packed tuna 3 1/2 oz. cooked pasta 1/2 cup tomato sauce 1 cup broccoli Totals
100 385 74 44
0 72 12 10
Totals
5 oz. chicken breast (uncooked wt.) , 112 grilled 2 cups prepared couscous 480 1 cup mixed peas & carrots, steamed 60 Totals
652 July 1999
SNACKS
tr tr
The following yield roughly 305 calories, 47 grams of carbohydrate, 19 grams of protein protein and 3 grams of fat each each to approximate approximate the carb, protein, protein, fat fat ratio of 60 / 25 / 15 required required in the growth growth phase.
8
Cals Cals Car Carb b Pro
1 bagel 2 slices fat-free cheese Totals
10.5
24
64 6 16 9
4 1 1 tr 95
9
6 0 0 tr
Totals 1/2
cup oats, cooked 3 Tbsp. whey protein powder 3/4 cup fruit cocktail (in own juice)
3 slices raisin bread 3 egg whites, scrambled 1 small apple Totals
25 0 60
47 6
310
9 10 53
84
1
24 8
42
332
43
Fat
2 0 17
2
17
1
3.5
tr
20.5
1
165
18
15
4
14 0
28
3
tr
305
15 0 63 75
46
27 1 20
288
210 45 75
18
5 13 tr 48
30 0 18
330
4
3 tr tr 18
9 9 0 48
3
6 tr tr 18
6
10
26
4
88 12
10 4
7 tr 40
cup low - fat cottage cheese with pineapple 4 rice cakes
Totals
4
0
100
3/4
2 4 2 tr
30
2 Tbsp. whey protein mixed with water 6 oz. baked potato Totals
14
40
0
578
8
0 tr tr 3
24 10 2 4
2–4 grams of glutamine once daily immediately after training.
8
45
94
3–5 grams of creatine taken once daily immediately after training.
11
5 6 2 9 97
6 03
4 1/2 oz. eye round steak 141 (uncooked wt.), broiled 2 9-inch tortillas 300 2 Tbsp. fat-free mayo 30 1 cup chopped onions and peppers 70 1 medium peach 37
23
W EE K #
15–20 grams of creatine per day, split into 3–4 servings of 5 grams each. Take one serving directly after training.
6 1 .5 0 3 0 40
BY
Multivitamin/mineral complex taken once daily with breakfast.
tr tr 3
30 9 1 0 0
0
S UP PL EM EN TS 3 4 5
5
40
92
fuel for pushing through intense workouts and promoting an anabolic environment. Protein goes way up, to provide enough amino acids to 25% 60% build rock-hard muscle tissue. Dietary fat, on Protein Carbs the other hand, decreases because its necessity in the overall caloric picture is overshadowed by your body’s need for carbs and protein. Choose any four of the 10 meals listed for approximately 2,500 daily calories (average 630 calories each), and add or subtract meals and/or snacks to arrive at your daily goal. ( See See “How Many Calories Do You Need?” on page 172.) The 10 meals at left fit this ratio and are approximately 94 grams of carbs, 39 grams of protein and 10 grams of fat each.
10.5
40
220
180 300 24 35 75
12
6 4 .5 tr 40
0
623
tr 3 9 tr
10 30 tr 92
571
11
40
our nutritional needs during this phase empha-
15% 15% Fat
tr tr
24 12 4 tr
Y size carbs, to provide your muscles with enough
R a
11
37
89
619
6 oz. chicken breast (uncooked wt.) , 155 grilled 11 oz. baked potato 341 1 cup asparagus tips, steamed 40 1 T bsp. reduced-fat salad dre ssing 35
MUSCLE & FITNESS
tr 75 2 12
64 0
1 cup oats, cooked 1 cup 2 % cottage cheese 3/4 cup canned pineapple (no sugar added)
176
103
o a t i o G o l
Fat
11
Blender drink: 1 cup low-fat milk 1 cup orange juice 3 Tbsp. whey protein powder shaved ice Totals
100 100 63 0 263
12 25 1 0
8 tr 13 0 41
2 tr tr 0 21
Note: tr indicates trace amounts.
2
MUSCLE
&
FITNESS
U.L.T.R. A. 1 2 - M O N T H
S Y S T E M
Ultimate Long-Term Resistance and Aerobic System
If
A Word About Next Month
you thought your workouts were getting tough in Week 5, you ain’t seen nuthin’ yet! Next month, under the guidance of Harvey Newton, CSCS, executive director of the National Strength and Conditioning Association, you’ll make the transition from training with higher reps and shorter rest periods to lower reps and increased rest periods. You know what that means — more weight! The reason you’ll be training heavier is so you’ll really stimulate those fast-twitch ( Type IIb) muscle fibers and stress your immediate energy-producing systems. What the heck does that mean and why should you care? Simple: If you want to get huge, this kind of training is ideal. If your goal is to have less bodyfat, the results will be just as effective. Either way, like a great suspense novel, you’ll have to wait to learn the whys, hows and whats of training for strength. The focus of your nutrition strategy will shift toward an even higher protein intake. Chris Aceto, along with Kristine Clark, PhD, RD, and Bonnie Modugno, RD, will explain why you need so much protein, when the best time to eat is and the best protein sources for building strength. M&F
Look for more easy-to-follow, ready-to-use meal plans for the full month! Get psyched for Month 2 of ULTRA: the Ultimate Long-Term Resistance and Aerobic System. In the meantime, train hard! Photo of John Kesler and Chris Lydon by Cory Sorensen
July 1999
MUSCLE & FITNESS
177
