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 MONTH 6 By Christopher M. Lockwood, MS, CSCS, Staff Writer
If
I told you that the next 10
Mitch Sands and Holly Barthelmess keep up the ULTRA UL TRA lifestyle.
pages contain the perfect
workout for every body,
you’d probably call me a fool. After all, no single workout can be perfect for every individual body type. So instead, I’ll tell you that the bodybuilding system you’re about to read is part of the most complete, research-based and effective programs ever written! Bold? Sure. Never before has any publication walked you through a one-year training program like we’re doing here. We’ve devised a year’s worth of weight training, diet, cardio and flexibility prescriptions to make you more muscular, leaner, stronger, in better cardio vascular and cardiopulmonary condition, more flexible and with more explosive power by year’s end. And it doesn’t matter if you’re a man or woman; the program can be catered to fit your individual needs and desires. Now, six months into the program, we’re training for hypertrophy, or muscle growth. To help out, we’ve asked 1998 Mr. Olympia Ronnie Coleman to offer some key words of advice on leading you down the right path to building more lean muscle.
148
MUSCLE & FITNESS December December 1999
Photos by Per Bernal taken at Tierra Del Ray apartments, Marina del Rey, California
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
6
The ULTRA System Training Progression
Never before has any publication walked you through a one-year training program like we’re doing here.
Made to Order
ULTR UL TRA A Ne New w
he goal of this one-year periodized workout is to get you more muscular, leaner, stronger, more flexible, in better cardiovascular and cardiopulmonary shape, and build explosive power. If your immediate wants differ from what’s presented here, you can use the following to cater this month’s workout to fit your specific demands: More Muscle: Since more muscle is our focus this month, you needn’t worry about making any major alterations for improved gains. More Strength: Next month’s emphasis is strength, but if you want to concentrate on it now, decrease the number of sets and reps per exercise, and increase the weight by about 15% and rest periods to 3–5 minutes. If you’ve been training for a couple of years, you may also find it helpful to make the last two training days in Week Four strictly negative training days. Just make sure to warm up thoroughly and have an experienced (and strong) spotter assist you. Less Bodyfat/ Lose Weight: Weight: Consume only as many, or slightly fewer ( 200 2 00 – 400 400 less less ), calories as you burn each day. Continue eating a higher-protein higher-protein diet, but cut down on the percentage of fat and carb calories. Increase your your reps by about 5 –10, and decrease your rest periods by about about 30 – 60 seconds and %1RMs %1RMs by 15%. I mp mp ro ro ve ve d C ar ar di di o C on on di di ti ti on on in in g: g: A couple of things here: 1 ) In your cardio sessions immediately af ter weight training, exercise at an intensity level that progressively gets your heart rate up to roughly roughly 80%– 85% MHR. MHR. ) 2 During interval training, exercise at the higher intensity level for as long as you can until you absolutely have to drop down to the lower intensity for recovery. Stay at the lower level for only 1–2 minutes before returning to a higher level of intensity. 3 ) Increase the duration of your cardio training sessions. Greater Flexibility: We’ve included a lot of stretching this month, but one way to benefit even more is to have an experienced partner assist you in “contract/relax” stretching at the end of each training session or on your cardio and off days. For an explanation of contract/relax stretching, stretching, see “Stretch!” in the October M&F. Time/Equipment Setbacks: Even in Week Three, when your training volume is greatest, the workout shouldn’t last more than about 90 minutes. If time isn’t always on your side, however, try these tips: 1 ) For fewer days in the gym, simply train each bodypart only once per week instead of twice. 2 ) For less time per per workout, cut out 1– 2 sets per exercise but take each set closer to failure, and/or cut down on the frequency and duration of your cardio. If you’re training at home or at a gym that doesn’t have some of the prescribed equipment, substitute exercises with ones that are similar.
ust because you’re new to ULTRA or bodybuilding doesn’t mean you can’t start this program. The key to success is making the correct adjustments. Here’s how: Rank Beginners: “Lack of training knowledge is the biggest setback for beginners . . . the advice that I wish somebody had given me when I was a beginner was how to train properly,” says 1998 Mr. Olympia Ronnie Coleman. “That’s why articles like ULTRA are so important to beginners who can’t afford a personal trainer. Beginners should start with weights that are real light, and once you feel comfortable with those weights, you can begin to work your way up. Until that time, though, you have to start out very light and with only a few sets.” Ronnie’s right: It’s unwise for novices to jump right into this or any bodybuilding routine without spending sufficient time preparing themselves. Therefore, significantly decrease your training intensity, volume and cardio, and work your way up to what’s prescribed in the first week of this month. It may take several months to get up to speed, but it’s a much safer and smarter way to approach this, or any, training regimen. Remember, we all had to start some where, and cutting corners is the quickest route to failure and injury — not success!
T
J
Intermediate & Advanced Bodybuilders:
Even for advanced bodybuilders questioning whether or not to start this program, Ronnie says, “The change is good — it’s always good for you to change things up in your training, even if for only a short period before you switch back to your old routine.” The key? As long as you’ve been training seriously for at least a year, go ahead and begin this program. If you find that it’s still beyond your capabilities, back off the volume and intensity and work your way up to what’s prescribed.
➔ December December 1999 MUSCLE & FITNESS
149
NUTRITION Eating for Muscle Size By Chris Aceto
S
tacking supplements together, shocking your body through variable training methods and gulping down one protein shake after another are three, among many, techniques we use in hopes of building more muscle. As far as adding lean body mass is concerned, however, researchers and scientists use a common denominator to assess whether the body is growing and increasing in size or whether it’s stagnant or worse — losing muscle! The Holy Grail in building muscle mass is called nitrogen balance. What is nitrogen and why do we bother with it? Gail Butterfield, PhD, RD, director of sports nutrition in the program of sports medicine at Stanford University in Palo Alto, California, says, “An element of amino acids, nitrogen is one of the things that make aminos special.” As it turns out, nitrogen is much easier to analyze than either protein or amino acids that make up protein. “Nitrogen is a measure of how the body uses protein,” Butterfield explains. “Bodybuilders want to achieve a positive nitrogen balance, where more nitrogen is coming into the body than going out of the body.” Before you run out and buy a bucket of protein powder to overwhelm your body with nitrogen, understand that protein can do only so much to help create a positive nitrogen balance. “There’s a balancing act going on in the body between protein and energy in establishing a positive nitrogen balance,” Butterfield notes. “You can’t achieve a positive nitrogen balance unless you have a positive energy balance.” Of critical importance in moving the body from a negative nitrogen balance to a positive one is total calories, she states. “As long as protein is adequate, the most typical nutritional mistake many make in failing to reach a positive nitrogen balance is not consuming enough calories.” Although calorie requirements will vary greatly from person to person depending on age, muscle mass and activity level, Butterfield Butterfield says, “You need need only another 150 – 200 extra calories a day above and beyond what your body burns through its normal metabolic rate and exercise.” And if you hope to reach a continual positive nitrogen balance by blasting your caloric intake through the proverbial roof ? “You’ll “You’ll get fat!” she warns. So, how much protein is helpful in building muscle when calories are kept high and abundant? Butterfield places the
‘ To build muscle , you need only another 150 – 200 extr extra a calories a day above and beyond what your body burns through its normal metabolic rate and exercise.’ December er 1999 15 0 MUSCLE & FITNESS Decemb
Supplementation for Muscle Building When it comes to adding sports supplements to your dietary strategy, keep in mind that total energy consumption and an adequate protein intake are the two most vital factors that support a positive nitrogen balance and muscle growth. Supplements can support or enhance the positive effects of a proper diet, but if your daily intake of calories and protein are inadequate or inconsistent, supplements alone will likely fail to promote much benefit. We recommend you take the following each day: Creatine Creatine 3 – 7 grams Glutamine 5 –10 grams Multivitamin/mineral 1
value at 0.68 – 0.91 gram of protein protein per pound of bodyweight. bodyweight. Thus, a 176-pound male should eat 120 –160 grams of protein a day. While this number may fall slightly short of the typical recommendation bodybuilders stick to — 1 gram of protein per pound of bodyweight per day — Butterfield explains: “When your energy is high, you allow protein to do its job to build muscle. When you eat too little (calories), some of your protein is burned as fuel.” Now you know the nutritional requirements requirements to achieve the all-important positive nitrogen balance: total protein to pro vide adequate nitrogen plus increasing your energy intake by consuming more total calories. An obvious question in the muscle-building muscle-building phase is whether you can maintain a positive nitrogen balance by training more frequently than usual, or with more sets and reps. Butterfield warns, however, that rest is always an important component in muscle growth: “The process of building mass involves tearing down tissue and building it back up. Training too much results in excessive breakdown, which can exceed the body’s ability to build.” That’s why you need to integrate your nutrition with your training, along with sufficient rest, to allow your body time to rebuild from grueling training loads.
ULTRA Meal Planning — Month 6 Go a a t io l recommendations made by Gail Butterfield, PhD, RD, The goal is muscle growth this month, so we’ve R fixed the the ratio of carbs /protein / fat at approxiapproxidirector of sports nutrition in the program of sports 15% mately 60/25/15. Each meal below yields medicine at Stanford University: Consume only Fat roughly 600 calories, with 90 grams of carbs, 38 150– 200 more calories per day than you expend expend 60 % 25 % ( to determine your daily caloric expenditure, refer grams of protein and 10 grams of fat. The Carbs Protein snacks are set at approximately 45 grams of to the July issue, page 172 ). If you don’t notice an carbs, 19 grams of protein and 5 grams of fat. increase in lean body mass by Week 2, further As for your total daily caloric intake, follow the increase your daily caloric intake.
MEALS 2 whole eggs and 5 whites, scrambled 2 cups shredded wheat cereal with 1 cup low-fat milk 1 banana Totals
Cals als
Car Carb
Pro
Fat
14 1
0
24
5
80 120
12 28
8 1
0 1
551
94
40
MEALS
6
Cals Cals Car Carb
5 oz. chicken breast, grilled 1 onion bagel 1 Tbsp. fat-free cream cheese 1 Tbsp. barbecue sauce Lettuce, tomato 1 apple Totals
5 oz. ground turkey, browned 2 onion rolls 2 Tbsp. each ketchup / mustard 8 oz. orange juice Totals
5 oz. round steak, grilled 8 oz. baked potato 2 Tbsp. fat-free sour cream 1 cup broccoli, steamed 1 cup low-fat ice cream Totals
Heat together: 5 oz. canned chicken 3 oz. cooked pasta 3 ⁄ 4 cup fat-free tomato sauce 1 cup Italian-style mixed frozen vegetables Totals
5 oz. chicken breast, grilled 8 oz. baked yam 3 ⁄ 4 cup corn, steamed Totals
6 oz. swordfish, grilled 3 cups shredded potatoes, grilled Small green salad with nonfat dressing Totals
Stir Fry: 5 oz. eye round steak 11 ⁄ 2 cups rice 1 Tbsp. mustard 1 Tbsp. honey 1 cup green beans Totals
7 oz. salmon, grilled 1 cup cooked rice 1 cup peas & carrots, steamed Totals
182 3 03 64 112
0 62 10 26
661
15 9 25 1 16 56 212
98
0 57 1 10 38
694
3 2 .5 12 2 .5 1 .5
6 4 0 0 49
30.5 5 3 4 6
106
10
4 0 0 0 4
174 3 15 67.5
0 61.5 13.5
30 1 0 .5 2 .5
6 1 .5 0
72
14
4
0
628.5
152.5 26 4 135
89
0 62.5 28.5
551
91
19 4 349
0 75
60
12
603
15 9 3 00 18 64 40 581
349 20 9 122 680
3 3 .5 8
6 .5 2
3
0
87
0 66 3 17 8
39
44.5
3 0 .5 9 1 0 2 94
0 44 22 66
4.5
4
24
5
380 36
85 8
7 1
1 .5 0
93
1 55 60 60
27 1 .5 14 42.5
91 183 20 12
1 31 5 3
306
Totals
43.5
160.5 40 1 20
32
Pro
Fat
5 12 .5
3 1 .5
17.5
4.5
15 5 0 0 40
18 1 28
320.5
6.5
3 1 0 0 20
12 8 1 47
4
4 .5 .5 1 21
6
3 ⁄ 4
cup low-fat cottage cheese with pineapple 3 cinnamon rice cakes Totals
21 ⁄ 2 oz. canned chicken 2 Tbsp. fat-free mayonnaise 2 slices whole-grain bread 1 pear Totals
5.5
21 1 .5 53
Totals
2.5 1 0 0 0 .5
0
275
12 oz. low-fat milk 2 Tbsp. whey protein powder 1 banana
4 1 .5 0 0 0
40 6 7
cup oats, dry measure, cooked 3 Tbsp. whey protein 1 ⁄ 2 banana
7.5
8.5
42.5
1 ⁄ 2
Fat
14 1
Cals Cals Car Carb
3 oz. sliced turkey breast 1 pita pocket 2 slices each tomato and onion 1 Tbsp. fat-free mayonnaise
2 .5 .5 1 .5
32.5 8 2 .5 0 0 .5 78
557
Totals
47
3 2 .5 3.5 3
1 whole egg and 5 whites, scrambled 12 oz. baked potato, chopped, mixed into eggs 1 ⁄ 2 cup salsa
SNACKS 8
0 46 1 5 5 21
518.5
Totals
48.5
152.5 23 0 15 20 20 81
Pro
174 1 20
22.5 27
294
87 24 15 0 57
Totals
49.5
0 6 27 13
318
Science Foods White Lightning Bar 261 1 apple 90 351
16.5 3 19.5
15 0 6 .6 46
27 21
2
3 0 2 .5
21.6
27 .3 48
2 0
5.5
5 .5
27.3
22.5
5.5
➔ December 1999 MUSCLE & FITNESS
151
An ULTRA Success
C training to go. That means seven more months to get in absolute great
ounting this installment, you have seven more months of ULTRA system
shape for summer . . . and ULTRA
M&F wants
Start
to see you do it. For details on the
system contest, check out one of our previous installments. And
remember, we aren’t just looking for M&F cover models — we want to find out how this program has changed your life. Keep training hard, and good luck!
One-Arm Dumbbell Upright Row
Finish
Start
Preacher Curl Finish
152 MUSCLE & FITNESS December 1999
f f i e R t r e b o R
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
6
Start
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onnie Coleman, 1998 Mr. Olympia, says he gets the most benefit from training each muscle group about once every three days. He generally
trains heavy both times he hits a muscle group during the week, but recog nizes that not everyone can perform that much work. “Because every body is different, it will be up to you to see if your body can train that way; quite a few people can and quite a few can’t,” he notes. “If you’re tired or don’t have the same intensity in one workout that you had the last time you trained that bodypart, then you’ll need to adjust your training and rest schedule.” With that in mind, we’ve designed your training routine to hit each muscle group twice per week — one day heavy and the other day light.
Decline Lying Leg Curl Finish
Neutral-Grip Lat Pull-Down Finish
a i n r o f i l a C , s e l e g n A s o L t s e W , e t u t i t s n I e n i c i d e m s t r o p S l a n o i t a n r e t n I e h t t a ® l e a v n o r l e G B y r e d o P B y y b b n t e i f k t u a o t s ’ s o t l y o l h o P H
➔
Tuck Crunch Start
Finish
TK November December 1 999 1999 MUSCLE MUSCLE & FITNESS & FITNESS
153
GROWTH Week 1
Week 2
Reps: 12–15 minutes Rest Between Sets: 1 1 ⁄ 2 – 2 minutes Training Guide: • Although you’ll feel like you can do more reps with each set, don’t — you shouldn’t take any weight-training sets to failure. • For cardio, pay close attention to your heart rate and make sure that you alternate between easy and hard during intervals, using a three-minutes-easy/one-minute-hard schedule. •Don’t skimp on stretching between sets.
MHR ( Maximum Heart Rate): 220 minus your age, then multiply by percentage. Ex: 65% MHR of a 25-year-old is 127: • 220– 220– 25=1 25=195 95 • 195 x .65=127 (rounded to nearest number)
D A AY Y 1
Reps: 10–12 minutes Rest Between Sets: 1 1 ⁄ 2 – 2 minutes Training Guide: •Begin switching the order of your weighttraining exercises, so that no two consecutive workouts are designed the same. • Your goal should be to stress a different bodypart first, each time you train. • Only your last 1–2 sets of each exercise on Days 5 and 6 can be to failure; stop all others about 2 – 4 reps short of failure.
Week 1
Week 2
65% 1RM
70% 1RM
Cardio Warm-Up (every week): 7–12 minutes at 65% MHR Stretch Stretch — see rule rule #3 at right: right: shoulder external rotators, chest, anterior shoulder, mid & upper back, triceps, low back
Flat-Bench Dumbbell Press
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Cardio: 20 Cardio: 20 – 40 minutes at a steady pace and 65% MHR MHR Full-Body Stretching: 2– Stretching: 2– 4 sets, holdin holding g each stretc stretch h 15 – 30 seconds seconds
D A AY Y 2
Week 1
Week 2
65% 1RM
70% 1RM
Cardio Warm-Up (every week): 7 –12 minutes minutes at 65% MHR Stretch Stretch — see rule rule #3 at right: right: triceps, biceps, glutes, quads, hamstrings, calves, low back
French Press ( neutral grip)
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Cardio: 20 Cardio: 20 – 40 minutes minutes at a steady pace pace and 65% MHR Full-Body Stretching: 2– Stretching: 2– 4 sets, holding holding each each stretch stretch 15– 30 seconds seconds AY 3 — D
E AC ACH WEEK
‘ Lack of training training knowledge is the biggest setback for beginners . . . that’s why
Cardio: 20 Cardio: 20 – 40 minutes. Begin with three minutes at an intensity level level that elevates your heart rate to about 60%–65% MHR, then go for one minute at an intensity level that elevates elevates your heart rate to about 85%– 95% MHR. Repeat this 3:1 interval strategy until time is up. 154
Full-Body Stretching: 2– Stretching: 2– 4 sets, holding holding each each stretch stretch 15 – 30 seconds seconds
articles like ULTRA are so important to those who can’t afford a personal trainer.’
GROWTH
TRANSITION
Week 3
6
Week 4
Reps: 8–10 minutes Rest Between Sets: 1 1 ⁄ 2 – 2 minutes Training Guide: • All weight-training sets on Days 1 and 2 should be about 1 – 4 reps short short of of failure. • On Days 5 and 6, only your last three sets can be taken to failure.
How to fill in: Write your weight used and reps completed. 95 / 10 is 95 pounds for 10 reps.
95 / 10 95 / 10 95 / 10 95 / 10
French Press
MONTH
Reps: 4 – 6 minutes es Rest Between Sets: 2 – 3 minut Training Guide: • Here, you’re getting ready for next month’s strength-training onslaught. •Your •Your sets and reps have been cut way down, but your %1RM and rest periods have continued to increase. • Only your last set of each exercise on Days 5 and 6 can be taken to failure; stop all others others about 2– 4 reps short of failure.
Week 3
Week 4
75% 1RM
80% 1RM
Cardio Warm-Up and Stretch (every week), same as weeks 1 & 2
RULES 1) Workout intensities are based on a percentage of your onerep max (1RM, the maximum amount of weight that you can properly lift for only one repetition). If you don’t know your 1RM for a particular exercise, guesstimate. Also, if you’re unable to complete the prescribed number of repetitions using proper form, adjust the weight accordingly.
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2) Precede the first exercise of a given bodypart bodypart with with 1– 2 warm-up sets — do 12 –15 reps with with an easy weight (representing about 35%– 40% of your your 1RM); then, if need be, do another another 10 –12-rep warm-up set with a slightly heavier weight. 3) Stretch the targeted muscle group before and after training that bodypart, as well as between sets. Perform all stretches stretches for 2– 4 sets, holding each stretched position position for for 15 – 30 seconds — don’t bounce. Examples of muscle-specific stretches are shown on the pullout chart in the October issue.
Cardio and Stretching (every week), same as weeks 1 & 2
Week 3
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75% 1RM
80% 1RM
Cardio Warm-Up and Stretch (every week), same as weeks 1 & 2
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Start
Lying Back Extension
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Start TK November December Dece mber 1 999 MUSCLE 1999 MUSCLE & FITNESS & FITNESS
➔ 155
GROWTH
D AY 4 —
EACH WEEK
See previous page for reps, rest between sets and training guide.
Cardio Warm-Up: 7–12 minutes at 65% MHR Full-Body Stretching: 2– Stretching: 2– 4 sets, holding holding each stretch 15– 30 seconds seconds AY Y 5 D A
Week 1
Week 2
70% 1RM
75% 1RM
Cardio Warm-Up (every week): 7–12 minutes at 65% MHR Stretch Stretch — see rule #3, #3, pg. 155: 155: shoulder external rotators, chest, anterior shoulder, mid & upper back, triceps, low back
Flat-Bench Dumbbell Press
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Cardio: 20 Cardio: 20 – 40 minutes at a steady pace and 65% 65% MHR Full-Body Stretching: 2 Stretching: 2 – 4 sets, holding each stretch stretch 15– 30 seconds seconds
AY Y 6 D A
Week 1
Week 2
70% 1RM
75% 1RM
Cardio Warm-Up (every week): 7–12 minutes at 65% MHR Stretch Stretch — see rule rule #3, pg. pg. 155: triceps, biceps, glutes, quads, hamstrings, calves, low back
French Press (neutral grip)
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Cardio: 20 Cardio: 20 – 40 minutes minutes at a steady steady pace and 65% MHR Full-Body Stretching: 2– Stretching: 2– 4 sets, holding each stretch stretch 15 – 30 seconds seconds
D AY 7 —
Start EVERY WEEK
Cardio: 20– Cardio: 20– 40 minutes. minutes. 1) Begin with three minutes at an intensity level that elevates your heart rate to about 60%–65% MHR. 2) Then go for one minute at an intensity level that elevates your heart heart rate to about 85%– 95% MHR. 3) Repeat this 3:1 interval strategy until time is up. Full-Body Stretching: 2–4 Stretching: 2–4 sets, holding each stretch 15–30 seconds
156
French Press (neutral grip)
MUSCLE & FITNESS December 1999
GROWTH
MONTH
TRANSITION
See previous page for reps, rest between sets and training guide.
6
Leg Press Calf Raise
Week 3
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80% 1RM
85% 1RM
Cardio Warm-Up and Stretch (every week), same as weeks 1 & 2
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‘It doesn’t matter if you’re a man or a woman, the ULTRA program
Cardio and Stretching (every week), same as weeks 1 & 2
can be catered to fit your indi-
Week 3
Week 4
vidual needs
80% 1RM
85% 1RM
and desires.’
Cardio Warm-Up and Stretch (every week), same as weeks 1 & 2
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Join us next month when we walk you through a serious strength phase designed for bodybuilders. See ya then! M&F
Cardio and Stretching (every week), same as weeks 1 & 2
Finish
December 1999 MUSCLE & FITNESS
157
