Backup of From Robert's Universe

Tuesday

Legs Extension3-410-1290-250

Squat3-46-15135-315

Leg Press3-48-12450 -720

Leg Curls48-1090-170

Seated Leg Curls38-1290-115

Still Legged Deadlift38-10135-315

Wednesday

Incline Barbell Press3-46-10135-275

Flat Bench Press36-10135-315

Incline Dumbbell Flies36-1055-85

Standing Calf Raises510-30 150-500

Seated Calf Raises510-2090-270

Thursday

Military Press36-10135-225

Side Laterals36-1035-60

Rear Laterals36-1035-50

Upright Rows36-1095-155

Abs

Reverse Crunches412-20n/a

Rope Crunches412-20150

Friday

Deadlift44-8135-425

Barbell Row36-10135-275

Seated Row36-10120-170

Chins38-15bodyweight

Barbell Shrug36-12135-405

Dumbbell Shrug310-12115-130

Saturday

Tricep Pushdown310-1260-130

Skull Crushers36-10112-142

Close Grip Benchpress36-10135-275

Barbell curls36-1095-135

Preacher Curls36-1082-112

Dumbbell Hammer Curls36-1035-55

Wrist Curls310-1590-110

Reverse Wrist Curls310-1550-70

Health and Fitness Background by Ryan Benroth:

I started bodybuilding as a teenager because I wanted something positive to put my competitive energies into. I was encouraged at an early age by a friend to try competing in a bodybuilding show. I first competed at age 18, winning the ANPPC Natural Teen Indiana and Teen Ohio titles. I continued the following year with the NPC Teen Indiana title, and the NPC South Bend title. After that, I was completely bit by the iron bug. I have competed most recently in the 2001 NPC Midwestern States Bodybuilding Championships, where I won the novice heavyweight and overall. My future goals include a top 5 finish in the NPC Team Universe, and to improve consistently on a day to day basis. Whether it is adding more iron to my lifts, increasing a rep on a exercise every week with the same weight, turning down that Krispy Kreme to help build what I call mental muscle, or being consistent with my nutrition. I like to keep moving forward in a positive direction in all aspects of my life.

I love bodybuilding because of the sense of accomplishment and confidence it gives you. I love the fact that you get out of it exactly what you put into it. You can literally change your physique to the way you want it through education, trial and error, and old fashioned hard work. On top of that, you just can not beat living a healthy lifestyle.

I would like to thank the Robert family and FLORA Health for allowing me to participate in this study. I will continue to do my best spreading the word on the advantages of living a healthy lifestyle. Thank you for taking the time to read my background. BACK TO THE PARTICIPANTS' GALLERY

"6 meals a day - roughly 50 grams protein per meal, 50 to 75 grams low glycemic carbs per meal. Protein consists of chicken, tuna, lean red meat, eggs, protein powders. Carbs include sweet potatoes, oatmeal, whole-wheat pasta, veggies, brown rice. A classic Reg Park workout, with one of his training partners, Spencer Churchill, circa 1951, was:Squats: 5 x 10 x 400 lbs. Bench Press: 3 x 10 x 320 lbs., 2 x 10 x 350 lbs. Dumbbell Bench Presses: 5 x 10 x 140 lbs. Dips Between Chairs: 5 x 12 (with resistance added)Cheat Barbell Curls: 5 x 10 x 190 lbs.Swing Bell Curls: 4 x 10 x 170 lbs.Triceps Extensions on Bench: 5 x 10 x 170 lbs.French Presses: 5 x 10 x 170 lbs.Calf Exercises - Donkey Raises: 5 setsChins with Extra 60 Lbs. Attached to his WaistAbdominal Work

Reg usually trained from 6:30 to 9:30 p.m., 3 days a week. He gained 25 lbs of muscle in just 10 months on the above schedule. Sleeping 10 hours a night, and taking protein mixes of honey, milk and cream six times a day.

Reg, like all good champions, must have trained on a million different routines and training schedules and soon discovered what exercises and routines gave him the best results. When asked what the secret of his success was Reg replied, "You must have the right mental attitude when working out and drive yourself hard through dedication and some real rough training.Goals & Guidelines

The goal of the German Volume Training method is to complete ten sets of ten reps with the same weight for each exercise. You want to begin with a weight you could lift for 20 reps to failure if you had to. For most people, on most exercises, that would represent 60% of their 1RM load. Therefore, if you can bench press 300 lbs for 1 rep, you would use 180 lbs for this exercise.

For lifters new to this method, I recommend using the following body-part splits:

Day 1Day 2Day 3Day 4Day 5

Chest & BackLegs & AbsOffArms & ShouldersOff

When using this program or any other, you should keep a detailed journal of the exact sets/reps and rest intervals performed, and only count the repetitions completed in strict form. Here are a few more guidelines to ensure optimal progress:

Rest Intervals: When bodybuilders start with this method, they often question its value for the first several sets because the weight won't feel heavy enough. However, there is minimal rest between sets (about 60 seconds when performed in sequence and 90-120 seconds when performed as a superset), which incurs cumulative fatigue. (Interestingly enough, you might find you get stronger again during the eighth and ninth sets. This is because of a short-term neural adaptation.) Because of the importance of the rest intervals, you should use a stopwatch to keep the rest intervals constant. This is very important, as it becomes tempting to lengthen the rest time as you fatigue.

Tempo: For long-range movements such as squats, dips, and chins, use a 4-0-2 tempo; this means you would lower the weight in four seconds and immediately change direction and lift for two seconds. For movements such as curls and triceps extensions, use a 3-0-2 tempo.

Number of Exercises: One, and only one, exercise per body part should be performed. Therefore, select exercises that recruit a lot of muscle mass. Triceps kickbacks and leg extensions are definitely out; squats and bench presses are definitely in. For supplementary work for individual body parts (like triceps and biceps), you can do 3 sets of 10-20 reps.

Training Frequency: Because this is such an intense program, it'll take you longer to recover. In fact, if you're familiar with the writings of Peter Sisco and John Little, you'll find that the average "Power Factor Rating" of the 10-sets method is about 8 billion. Consequently, one training session every four to five days per body part is plenty.

Overload Mechanism: Once you're able to do 10 sets of 10 with constant rest intervals, increase the weight on the bar by 4% to 5%, and repeat the process. Refrain from using forced reps, negatives, or burns. The volume of the work will take care of the hypertrophy. Expect to have some deep muscle soreness without having to resort to set prolonging techniques. In fact, after doing a quad and hams session with this method, it takes the average bodybuilder about five days to stop limping.

Beginner / Intermediate Program: Phase 1

This is a sample routine based on a five-day cycle. Once you've used this method for six workouts per body part, it's time to move on to a more intensive program for a three-week period.

Day 1 - Chest and Back

ExerciseSetsRepsTempoRest Interval

A-1 Decline Dumbbell Presses, Semi-Supinated Grip(palms facing each other)10104 0 2 090 sec

A-2 Chin-Ups (palms facing you)10104 0 2 090 sec

B-1 Incline Dumbbell Flyes310-123 0 2 060 sec

B-2 One-Arm Dumbbell Rows310-123 0 2 060 sec

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. Incidentally, I only recommend three sets of ten in this program for the "B" exercises. The "B" exercises constitute supplementary work, and doing ten sets of them would result in overtraining.

Day 2 - Legs and Abs


A-1 Back Squats10104 0 2 090 sec

A-2 Lying Leg Curls10104 0 2 090 sec

B-1 Low-Cable Pull-Ins*315 - 202 0 2 060 sec

B-2 Seated Calf Raises315 - 202 0 2 060 sec

(*Take a weightlifting belt and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees towards your chest.)

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset.

Day 3 - Off

Day 4 - Arms and Shoulders


A-1 Parallel Bar Dips10104 0 2 090 sec

A-2 Incline Hammer Curls10104 0 2 090 sec

B-1 Bent-Over Dumbbell Lateral Raises*310 - 122 0 X 060 sec

B-2 Seated DumbbellLateral Raises310 - 122 0 X 060 sec

(*While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement.)

Notes: Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. "X" in the tempo means to move as fast as possible, keeping the weight under control.

Day 5 - Off

Click Here For A Printable Version Of Phase 1.

Beginner/Intermediate Program: Phase 2

After six of those five-day cycles, I recommend you do a three-week phase where the average set is six to eight reps, and do only four to six sets per body part over a five-day cycle, or you can do any other split that suits your recovery pattern. After this three-week block, you can return to the German Volume Training method by doing the following ten sets of six reps routine. In the exercises that are prescribed for 10 sets, use a load you'd normally be able to do 12 repetitions with. The goal in this phase is to do ten sets of six with that load.

SAMPLE 10 sets of 6 routine:

Day 1 - Chest and Back


A-1 Incline Dumbbell Presses1065 0 1 090 sec

A-2 Wide-Grip Pull-Ups(palms facing away from you)1065 0 1 090 sec

B-1 Flat Dumbbell Flyes363 0 1 060 sec

B-2 Bent-Over Rows with EZ Bar363 0 1 060 sec


Day 2 - Legs and Abs


A-1 Bent-Knee Deadlifts1065 0 1 090 sec

A-2 Seated Leg Curls1065 0 1 090 sec

B-1 Twisting Crunches312 - 153 0 3 060 sec

B-2 Standing Calf Raises312 - 153 0 3 060 sec


Day 3 - Off

Day 4 - Arms and Shoulders


A-1 Parallel Bar Dips1065 0 1 090 sec

A-2 Incline Hammer Curls1065 0 1 090 sec

B-1 Bent-Over Dumbbell Lateral Raises*310 - 122 0 X 060 sec

B-2 Seated DumbbellLateral Raises310 - 122 0 X 060 sec

(*While seated on the edge of a bench with your torso bent over, raise the dumbbells out to the side, making sure the top two knuckles (the ones closest to your thumb) are in line with your ears at the top of the movement.)


Day 5 - Off

Click Here For A Printable Version Of Phase 2.

German Volume Training For The Advanced Trainee

For the advanced trainee, variety in training is even more important to elicit adaptation. With the advanced trainee, I use a system called the four percent method. That is, I increase the load four to five percent every workout for two workouts in a row, and I reduce the target rep by one rep for every weight increase. Then I reduce the weight four to five percent and increase the rep bracket to its original starting point. Since this is very mathematical, let's look at an example that will clearly illustrate this point.

Let's say you can barbell curl 100 lbs for 12 strict reps, and you haven't been able to increase the amount of reps or weight on this exercise. Here's a sample routine that would increase your curling strength:

Workout 1: 10 sets of 6 @ 110 lbsWorkout 2: 10 sets of 5 @ 115 lbsWorkout 3: 10 sets of 4 @ 120 lbsWorkout 4: 10 sets of 6 @ 115 lbsWorkout 5: 10 sets of 5 @ 120 lbsWorkout 6: 10 sets of 4 @ 125 lbsWorkout 7:

Test day. At this point, you would curl 120 for 12 reps, a 9% gain over 6 workouts!

Here's an example of the German Volume Training method with the 4% to 5% method for someone who can bench press 300 lbs 10 times in strict form:

Workout 1: 10 sets of 5 @ 300 lbsWorkout 2: 10 sets of 4 @ 315 lbsWorkout 3: 10 sets of 3 @ 330 lbsWorkout 4: 10 sets of 5 @ 315 lbsWorkout 5: 10 sets of 4 @ 330 lbsWorkout 6: 10 sets of 3 @ 345 lbsWorkout 7:

Test day. At this point, you would bench press 330 lbs for 10 reps.

To recap, perform the Beginner/Intermediate Phase 1 program for six weeks (six 5-day cycles). Then, progress to the Beginner/Intermediate Phase 2 program for three weeks. After that, you'll be ready to graduate to the Advanced program.

This program is elegant in its simplicity, but that's what the Germans do best. Just ask any Mercedes Benz or BMW owner.

Certainly his strength kept pace with his muscles. Clancy was considered one of the strongest of all bodybuilders. Consider this, he overhead pressed 315 lbs, snatched 280 lbs, clean and jerked 360 lbs, deadlifted 650 lbs, squatted 10 times with 450 lbs, bench pressed 385 lbs 10 times and curled in loose style 200 lbs for 10 reps. For his favourite exercise, the include bench press with dumbbells, he used a pair of 175 lbs dumbbells for 10 respond then did lateral raises standing, with bent arms. No drugs, no steroids, no lifting suits or other training aids, just plan old developed strength on healthy foods.week. Heres one of Clancys favourite routines:Warm up. ThenLegsSquats 6 x 10 repsCalf raises 4 x 25ArmsSeated dumbbell curls 3 x 8Preacher curls 3 x 8Triceps pushdowns 3 x 10Pushups on parallel bars 3 x 15Chest Incline bench press 3 x 10Bent arm laterals on bench 3 x 8AbdominalsLeg raises on ab bench 200 repsSitups on ab bench 200 repsSide bends 100 reps each sideShouldersLateral raises standing 3 x 8Upright rowing 3 x 8General ConditionerPulldowns all the way down to legs on lat machine 3 x 10

Reg Park took workouts with Clancy, recalling him using 2 x 140 lb dumbbells in incline and normal bench presses. As for squatting, nearly 400 lbs, barbell curls with 170 lbs and other similar tough poundages. Reg said both he and Clancy enjoyed their workouts together.There have been a lot of stories and speculation about how Dave Draper actually trained in the 60s. An example of this can be found in Canadian strength coach Charles Poliquin book "The Poliquin Principles": "Old-timers will remember articles about Dave Draper's workouts in Muscle Builder/Power. The Blond Bomber worked out practically every day and often performed 20 sets or more per bodypart. Draper's training methods were extreme and indisputably constituted a protocol that enabled him to become one of the best bodybuilders in his era."

The above description is not far from the truth, but the key words here are "articles in Muscle Builder/Power." We now know that the articles about Dave's workouts in magazines such as Muscle Builder/Power and Mr. America were the fabrications of staff writers and editors and they did not represent Dave's actual workouts. So how DID Dave train in the 60s?

In 1999 I went on a Bodybuilding Pilgrimage to California. As a part of that I trained for 2 weeks in Dave's World Gym in Santa Cruz. I asked Dave a lot of questions about his training methods and on top of that something happened that I hadn't even dreamt of. Dave showed me his actual training journals from 1964-65 when he was training in the Muscle Beach Gym in Santa Monica, also known as The Dungeon, preparing for his Mr. America win in 1965. This was the real deal - I could hardly believe it! I managed to get a zerox copy with me home. What a treasure!

The following is based on my talks with Dave and his training journals. I hope you find the information as interesting as I did. One word of caution though. Dave did some pretty severe workouts back then.

As Jeff Everson wrote: "Despite the plethora of energy enhancers and drugs available today, I'd venture to guess that most modern-day bodybuilders would overtrain on Draper's plan. Bodybuilders today don't eat enough fat for long-term energy, their calories are too low and they don't get enough rest and relaxation. By and large they lack patience too. Besides, the guys in the Dungeon would never have put up with someone who claimed to be overtrained. There was no such thing back then."

So these workouts should probably not be copied and they do not necessarily represent the training advice that Dave would give today. Read this column to learn more about that.

Dave Draper's actual workouts 1964-65: There's no doubt about it. Dave trained with a very high volume of sets and he rotated his bodyparts so that he trained everything 3 times per week. Training on a 2 day split, this meant that he trained at least 6 days per week. According to the journals he would sometimes train for 2-3 weeks with no rest days!

Dave had 3 different training partners during his years in the Dungeon (1963-67). His first training partner, Dick Sweet, was the one who introduced Dave to the "California" style of bodybuilding.

Before I describe the actual workouts (I've chosen 2 - one from 1964 and one from 1965) I'd like to present in bullet-points some facts about Dave's workouts:

He trained in the morning usually 6-9am. Each workout would last 2 - 3 hours. A typical pre-workout meal would be a cup of coffee maybe a can of tuna and a protein shake that tasted like dirt - yummy. He would change his workouts every 4-6 weeks. Sometimes doing different exercises or sometimes changing the amount of sets and reps or training method.He trained in a progressive manner, either increasing reps or weight every workout.At this point he used mainly straight sets and compound supersets. Antagonistic supersets were added later (1966). The last 6 weeks before competition he trained twice a day 4 days out of the week and once a day 2 days out of the week. One of the workouts on double split days could be just deadlifts.The first group of workouts is from November 1964. At this point in time Dave had started using higher paced workouts, which means that the weights you see does not represent Dave's maximum weights in some of those exercises. For instance Dave's maximum bench press was around 450 lbs. Pretty amazing considering that Dave was only 22 years old at the time.

By December 4th 1964 Dave's chest-back-legs workout looked like this:

Chest (14 sets):Benchpress: 6x305, 6x315, 6x325, 6x335Incline benchpress: 6x225, 6x235, 6x245, 6x255, 6x270 Flat fly: 5 sets of 8x75

Back (15 sets): Long pulley row: 6x160, 6x170, 6x180, 6x190, 6x200 One arm dumbbell rows: 5 sets of 6x90Wide-grip pulldown: 5 sets of 6x225

Thighs (10 sets): Hack squat: 5 sets of 15 reps (no weight specified) Thigh curl: 5 sets of 12x60

Calves (10 sets):Donkeys: 10 sets of 15 reps

One day after, December 5th 1964, Dave's delts-biceps-triceps-forearms workout looked like this:

Delts (18 sets):Seated military press: 6x135, 6x145, 6x155, 6x165, 6x175 Press behind neck: 6x135, 6x145, 6x155, 6x165, 6x175

Superset:Incline lateral raise to the front (face down): 4 sets of 6x25Incline lateral raise to the rear (face down): 4 sets 6x25

Triceps (15 sets): Seated French press:8x115, 8x125, 8x135, 8x145, 8x135One arm dumbbell extension: 8x40, 8x40, 7x40, 7x40, 7x40 Pulley pushdown: 5 sets of 12x75

Biceps (15 sets): Standing dumbbell curl: 6x50, 6x55, 6x60, 6x65, 6x65Flat bench curl: 5 sets of 6x45Incline inners: 5 sets of 6x40

Forearms:Reverse curl: 5 sets of 10x90 Wrist curl: 5 sets of 15x165

The second group of workouts is from February 1965. At this point the weights Dave used was also affected by the fact that he had seriously started to diet down to the Mr. America 1965 competition. By the night of the Mr. America September 18, 1965 that took place in The Brooklyn Academy of music, he weighed in at 230 lbs (his goal had been 228 lbs).

By February 14th 1965 Dave's chest-back-legs workout looked like this:

Chest (20 sets): Superset:Incline benchpress: 4 sets of 8x210Incline fly: 4 sets of 8x55

Superset:Benchpress: 4 sets of 8x245 Flat fly: 4 sets of 8x60

Straight sets:Decline fly: 4 sets of 8x65

Back (20 sets): Wide-grip pulldown: 5 sets of 8x225Close-grip pulldown: 5 sets of 8x185Long-pulley rows: 5 sets of 8x160Barbell rows: 5 sets of 10x135

Thighs (15 sets):Front squats: 10x205, 8x225, 7x245, 10x225, 12x205

Superset:Sissy squat: 5 sets of (no reps or weight specified)Thigh curl: 5 sets of 12x50

Calves (10 sets):Donkeys: 10 sets of 15 reps

One day after, February 15th 1965, Dave's delts-biceps-triceps-forearms workout looked like this:

Delts (25 sets):Sitting military press: 5 sets of 6x175Press behind neck: 5 sets of 6x165

Superset:Seated lateral raise: 5 sets of 8x30 Front lateral raise: 5 sets of 8x20Incline lateral raise (face down): 5 sets of 8x20

Biceps (15 sets):Sitting incline curl: 5 sets of 8x60Flat bench curl: 5 sets of 8x45Machine curl: 5 sets of 8x95

Triceps (15 sets):Close-grip benchpress (reverse grip): 5 sets of 8x240 Seated French press, barbell: 5 sets of 8x115 Incline French press, 2 dumbbells: 5 sets of 8x45

Forearms (10 sets):Zottmann curl: 5 sets of 8x45 Wrist curl: 5 sets of 12x155

So ends Henrik's workout report.

To which Bill Keyes responds:Phenomenal stuff, Henrik, thanks for the effort. Especially in translating the handwriting. (Henrik brought these photocopies to Bash '01 and it is apparent that Dave wrote up his journal post-workout when arms and hands were pumped!)

The rep progression Dave used was very systematic in some exercises (but not all exercises). A typical progression could be like this in an exercise of 5 sets:

(#1 = Workout number 1 and so forth)

#1. 6, 6, 6, 6, 6 #2. 7, 6, 6, 6, 6#3. 7, 7, 6, 6, 6 #4. 7, 7, 7, 6, 6#5. 7, 7, 7, 7, 6#6. 7, 7, 7, 7, 7#7. 8, 7, 7, 7, 7 #8. 8, 8, 7, 7, 7 #9. 8, 8, 8, 7, 7#10. 8, 8, 8, 8, 7 #11. 8, 8, 8, 8, 8

At this point the weight would then be increased and the reps went back to 6. But as I said, not all exercises would progress this systematically. In some exercises the weight was increased faster than this.

By the way, if anyone is wondering where the chins for back are, this is what Dave's back workout looked like in all of November 1964:

Wide grip chins: 5 sets of 6-8 reps, 10 lbs added Close grip chins: 5 sets of 8-10 reps, 10 lbs added Dumbbell pullover: 5 sets of 12x95

Bill Luttrell kicks in with:

In a volume routine that also pyramids the weight up as the sets progress, I've always viewed the last set as my "target" set. Whatever the number of reps, if that number is static (i.e., as described by Henrik), the earlier sets obviously require less effort or intensity. However, the last set should take everything you've got.

Guy put it well when he said, "You gotta be a little bit nuts when you go into the gym...........after you understand the exercise form and have some training time under your belt, don't ask anyone how many reps you should be doing, TELL YOURSELF HOW MANY YOUR'E GOING TO GET!! Tell yourself I want 8 reps then push, strain ,muffle a scream and do it!"

With proper training, this number should always be going up. If not, I'm not doing it right (e.g., my training needs an adjustment). As an example, I had been stuck on a number for shoulder presses. Until today, my target was 6 reps with this weight, and I was struggling to get it. However, I was more highly motivated than usual (thanks, Stella), I "felt" not only strong, but that I could do far more than 6 with the weight. I broke through and got 10. This means, the target must now move. That's how I know when it's time to up the weight without deviating from the rep range. In my mind, I now know that anything less will be slacking. Next time I hit shoulders, the target will move up 20 lbs.

Bill L

And we'll let Stella wrap it up:

Wow. This "system" was so simple typed out like that. Why, I think even *I* can remember the general pattern. I'm only now getting to the point in my training where I'm ready to be a little more systematic in the way I decide to add weight. I guess I've always hated counting sets and reps and finding patterns. For a long time a lot of this flew right over my head (perhaps I ducked on purpose).

Henrik, thank you *so* much for taking the time to sort through this material and type it out. I really enjoy reading about training in the golden years. Somehow, knowing that something besides the bright fluorescent lights and blaring sound of my fitness club once existed gives me some kind of comfort. I like having these kinds of stories in my brain too- keeps the whine box in check on those days I kind of don't feel like hittin' it but go anyway.

Stella

Henrik is a loveable, short stout fellow - we call him stubby. If he bulks up any more, he won't have to walk - he can roll around like an over-inflated beach ball. Neat guy. Now let's get to the routine. Incidentally, since Laree and I are driving to San Francisco in the early morning to visit a gym equipment Expo of monstrous proportions, I will only outline the upgraded program of 1962. I'll leave the details until next week's newsletter. More thought may have me alter what I write here tonight. Day 1AbsCombinations of incline crunches, leg raises, rope tucks and hyper extensions - elaboration to follow next weekChest and BackBench press supersetted with chinsDumbbell inclines supersetted with dumbbell pulloversSingle cable crossoverBentover barbell rowSeated lat rowDay TwoAbsSame as Day 1LegsExtensions, curls and mild calf raises in superset for warmupsSquatsCalves Day 3AbsSame as Day 1Shoulders and ArmsRotary cuff tubing exercisesPress behind neck supersetted with side arm lateral raisesSteep dumbbell press supersetted with bentover lateral raisesWrist curlsBarbell curl supersetted with overhead triceps extensionSeated dumbbell alternates supersetted with lying triceps extension, followed by pulley pushdowns Day 4Rest Day 5AbsSame as Day 1Legs - repeat Day 2Day 6Shoulders, Back, ArmsRotary cuff tubing exercisesPress behind neck supersetted with chinsMid to Steep Incline dumbbell press supersetted with pulloverBentover rowWrist curlBarbell curl supersetted with dips Day 7Rest The above is a basic rundown of how things would go if edited. Five sets of everything, 6-8 reps here, 8-10 reps there, pyramiding where effective. It's not unlike what I do today, not as much as I did then. I'll review this and expand on it next week, defend my volume and the appearance of overtraining. Eat big. About Henrik. In the land where he dwells, Denmark, they don't make stubby people. The man is known as "The House" 'cause last time he visited World Gym Santa Cruz, he was 6'5," 275 pounds and looked lean. He is, however, lovable.ddWell, not exactly... theres more... Shaq

LegsLeg Press: 2 warm-up sets of 20-15 reps, then 3 sets of 12-6 repsStep-Ups: 3 sets, 8-10 repsOne-Legged Press: 3 sets, 8 reps

CalvesSeated calf-raise: 3 sets, 12 repsLeg press calf-raise: 3 sets, 12 repsStanding calf-raise: 3 sets, 12 reps

ChestDumbbell bench press: 3 sets, 6-12 repsDumbbell incline press: 3 sets, 6-12 repsDumbbell flyes: 3 sets, 6-12 reps

LatsCable pull-downs: 3 sets, 6-12 repsDumbbell or machine rows: 3 sets, 6-12 repsPull-ups: 3 sets, 6-12 reps

BicepsBarbell curls: 3 sets, 6-12 repsDumbbell curls: 3 sets, 6-12 reps

TricepsTriceps cable push-downs: 3 sets, 6-12 repsLying triceps extensions: 3 sets, 6-12 repsMachine dips: 3 sets, 6-12 reps

DeltsDumbbell military press: 3 sets, 6-12 reps

OR

Single arm military press: 3 sets, 6-12repsFront dumbbell raises: 3 sets, 8-12 repsLateral dumbbell raises: 3 sets, 8-12 repsRear delt dumbbell raises: 3 sets, 8-12 repsDumbbell shrugs: 3 sets, 6-12 repsLEG TRAINING

I usually squat free style, but this photo gives you an example of the form I use.

Another change I made was to break up my leg training into 2 or 3 workouts. Considering that legs make up half your body, and for many people (like myself) are the hardest to build, then why do we break upper body into 3 or even 4 workouts, but try and do all of our legs on one day? Really, think about it. If you squatted like youre supposed to, would you really have anything left to effectively train another body part?

Lets take a look at your squat routine. Are you counting your warm-ups as sets? I mean, it takes me 4-5 sets to get up to the weight I need to be effective in promoting growth. See below...

Warm up 1: 1x15 (135lbs)



Warm up 4: 1x5 (315 lbs)

Warm up 5: 1x4 (365 lbs)

Now is when I start counting my sets...

Set 1: 1x5 (405 lbs)

Set 2: 1x4-5 (465 lbs)

Set 3: 1x5 (405 lbs)

Set 4: 1x5 (405 lbs)

Set 5: 1x? (315 lbs) (? means as many as possiblebarf bag anyone?)

Now, if you are taking these deep and controlled, do you really think you have anything left for your hamstrings and calves? I mean, at this point, I am literally lying on the floor just waiting for that nauseous feeling to leave so I can crawl over to the leg extension and bust out 4 sets of 12 reps, squeezing hard at the top. And, thats it for quads.

Now, is that all I ever do for quads? No. There are times when I cut the work sets in half and go to the leg press for 4 more sets. Or, I might not squat at all. In that case I do 5 warm-up sets of leg press, followed by 5 work sets. Next comes leg extensions, or instead of the leg extension, Ill do sissy squats (not too "sissy" if you know what Im talking about...).

So, that pretty much raps up quads. Then, Ill do hamstrings and calves on a separate day. Dont do hams the day before quads because tired hamstrings will make it impossible to get the most from your squats. I usually do hams and calves a few days after quads. Yes, and even though your quads are really sore, you can still do hams and calvessuck it up.

If youve read my past articles, you know that I put in an extra day for calves. Ive found that I can do my other calf workout before training quads. It actually serves as a warm-up and I havent noticed it to affect my strength. Now, I do two different calf workouts. I do just one exercise per session for calves. One day I do standing calf raises (usually before squats), the other day, seated calf raises.

I prioritize calves because I believe that three minor body parts play a big role in how you look on stage or in front of the camera. When I look at a physique, whether I start from the top or bottom, I see the neck (and traps), then go down to the waist (abs), then down to the calves. Having any of these body parts out of whack can really throw off your symmetry much more than say your biceps or triceps would. So, its important for me to hit my calves fresh at the beginning of my workout to get the most out of them (just like I hit my traps first on shoulder day!).

Ok, here are my calf workouts...

STANDING CALF WORKOUT - 5x30.

Heres how I do it: After a few warm-up sets, I put on a weight that limits me to 15-20 good reps in the standing calf raise. Once I hit the point where I cant get to the top and squeeze like I want, I put my hands on the machine and pull myself up the last 10 reps. I think those last 10 forced reps on each set is the difference between building your calves or wasting your time.

Calves are stingy when it comes to growth. If there is one muscle that "no pain no gain" is most true, Id say calves are that muscle group. You have got to learn to ignore the burn. Lactic acid buildup comes quick with sets of 30 reps. I see people in the gym every day that quit just as they approach the burn. On calves, youve got to go beyond the burn. Now think about it. When you do bench presses, you almost always quit due to muscle fatigue/failure, not the burn, right? So, why dont you do the same with your calves? Yes, calves start burning way before you reach failure, but you just have to ignore it and go past it until you hit actual muscular failure.

SEATED CALF WORKOUT 3x100.

Here I am 3000 workouts later. I hope my training suggestions in this article help you defeat your "chicken leg" syndrome.

Note: Do this workout on hamstring day, not on squat day. I put two 45 lb plates on the seated calf machine and do 30 controlled reps on my own. Next are negatives, my partner pushes down while I resist for 20 more reps (now we are at 50). At this point my calves are seriously burning and most sane people would quit, but I get 20 more on my own (not so controlled as the first 30) with my partner assisting me so that I can get the weight up to its highest point. Finally, I do 20 more negative resistance reps. At this point my feet ache, and my calves feel like the muscles are peeling off the bone. But, Im only at 90. So, I do my best to finish the last 10, but again, my partner is helping me on the positive reps.

Youll need 5-10 minutes rest before your next set. You want to come in strong each set and be able to feel the contraction of each rep. Oh, yeah. Dont plan on walking normal for a few days once the soreness sets in (and that soreness might not set in for a few days).

Lastly, dont forget hamstrings. Look at the bodybuilders with the best legs. From the side, their legs look enormous. And if you really notice, you will see that most of that stems from their bulging hamstrings. My favorites are:

Straight legged deadlifts

Leg curls (with added resistance from your partner on the way down)

Standing leg curls

Leg press with legs positioned at the very top of the sled

Gary, by following these principles, you will see great improvement in six months. Your new found development should motivate you to continue getting those legs bigger and bigger. Its not going to be easy, but if you do it right, you will succeed. So, let me sum it up for you...

1. Reduce cardio or athletic activity.

2. Separate legs into at least two workouts (quads and calves on one, and hams and calves the other).

3. Make sure that hams are done a few days after quads (never before).

4. Ignore the pain on your calf workouts.

5. Dont overlook hamstringsthey are critical to the overall appearance of your legs.

And lastly... Eat the chickendont be the chicken!

Sincerely,BrianSo you want a simple program that works... First, youve got to remember that everyone is different and you really need to tailor the program to meet your needs and situation. Some of the factors that you need to consider are what foods you can and cant tolerate (taste), your height, weight, relative degree of leanness, etc. Id have to know a lot more about you to give you a completely individualized program. If youre interested, let me know and Ill send you a two page questionnaire that will help me give you the perfect nutrition and workout plan. However, you need to get started now so lets look at the following guidelines. And this time dont just read them; arrange your diet so you are following them.

1. Start with 56 meals a day.

2. Try about 3040 grams of lean protein each meal (lean meats, fish, UMP or Ultra Size, egg whites, etc.) Each ounce of lean meat is about 7 grams of protein so that should help you decide how much to eat at each meal.

3. Include 20 grams of complex, low glycemic carbohydrates with your first four meals ( cup of oats, cup of brown rice, sweet potato, etc.)

4. Have a little healthy fat with every other meal (handful of almonds, 3 EFA Gold, tablespoon of flax oil, etc.)

5. Eat one cup of green veggies with at least two meals (broccoli, asparagus, etc.)

6. Drink two scoops of UMP or Ultra Size with 16 oz of water 15 minutes after your workout. This could be one of your six meals on your workout days.

7. Supplements: . 5 Ultra 40s and 4 Mass Aminos with each meal.

a. 1 scoop of Creatine Select and 1 scoop of Glutamine Select mixed with water. Now theres an idea for a product improvement. (Maybe I can get Beverly to combine these two great products into the ultimate pre and post workout supplement.) Take one serving in the morning, take another serving and drink it during your workout. And, sometimes I take a serving of Glutamine Select alone before bed.

b. Have a shaker cup at work, in the car, in your gym bag, and at home. Have your UMP or Ultra Size jug at work, in your car, in your gym bag, and one at home. This will be your staple to NEVER missing a meal, especially having a family and all the time commitments that come with that.

c. Muscle Synergy. Take 8 on an empty stomach sometime in the morning thirty minutes before or at least one hour after a meal. Then take 8 more 45 minutes prior to a workout.

d. Take 23 caps of 7Keto 30 minutes prior to a workout.

I think the supplement program above will work wonders for you. When I get really serious about my fat loss, I add Lean Out to my diet. And in the winter months, when Im most likely to pick up a cold or flu, I make sure I never forget to take an Ultra 4 vitamin with each meal.

You asked, "Are there supplements that really work?" Brad, yes, Beverly Supplements really workas long as you stick to them and use them correctly as part of your nutrition plan. And, from your email, I can obviously see that the "latest and greatest" products havent worked for you. Yeah, Beverly really works. Stick to a diet and supplement program like the one above for a good ten weeks, then write me an email. In fact, Ill be real conceited and write it for you.

"Dear Brian, I am so glad that I listened to you and didnt get caught up in switching over to the new product I read about in the muscle mag a few weeks ago. And Im very happy I didnt get caught up with the new "miracle diet" that a few guys down at the gym were talking about. I have lost some major body fat and have put on more muscle than I thought I was capable of..." Ok, enough of that. But that type of email is what I get when people follow my advice ( I know it sounds conceited, but youve got to stick with the plan!), stay consistent with their diet and supplement program, and not get "taken" by the crazy marketing campaigns within this supplement industry.

When it comes to your workouts, Id again need to know more information about you, such as previous injuries, how much time you can commit to working out, what equipment you have available, etc. to really customize it. (If you want me to design an individualized program for you, its on the questionnaire Ill send). But, Ill be glad to tell you what works for me.

The first thing I need to tell you is that my workout schedule might seem like "under training" to most people. Well, Ive got a family, job, other responsibilities besides bodybuilding and that gives me just 60 minutes to spend in the gym, four days a week. However, I continue to make awesome gains on this schedule. Heres the secret. Pick one body part and absolutely work it to death. Youve got one hour to hit that body part, and you wont directly work it for another 89 days. And believe me, if you do it right, you will need the 89 days rest to recover.

Let me give you last weeks bicep workout as an example. After a warmup set with just the bar, here is what I did. Exercise One: I took a 45lb bar with a 25lb plate on each side and did Barbell Curls as follows close grip 10 reps, medium grip 10 reps, wide grip 10 reps. Do NOT rest between grip changing. That is one set of 30 reps. I did this for 4 total sets. My biceps were completely spent after this. Talk about a serious burn. My goodness, it was painful (good pain, if you know what I mean).

Exercise Two: Dumbbell Hammer Curls. Three sets of 30 reps. I pick a weight that I can only get for 15 (in good form) at the most. The next 15, I am swinging, my spotter is helping me throw them up. It absolutely looks crazy to the observer. But, only I know that I wont be hitting biceps for 89 days.

Exercise Three: Preacher curls on a machine. 3 sets of 10. On my third set, once I finish 10, I do 100 mini squeezes at the top. I swear, I literally gain an inch in my bicep from the pump after doing this.

Now, let me warn you. When the soreness sets in (usually two days later), it will be pretty severe. Your arms will be swollen for days. And, if youre like me, youll love it.

Heres my current routine: Day 1: Chest, Abs

Day 2: Quads, Calves

Day 3: Rest

Day 4: Back, Hamstrings

Day 5: Triceps, Traps

Day 6: Rest

Day 7: Biceps, Abs

Day 8: Shoulders, Calves

Day 9: Rest

The above workout schedule is perfect only if you are seriously intense and go to failure and beyond every workout. That body part should be "useless" by the time you walk out of the gym. It is also perfect for growth, while allowing you to take your family and job into account as you mentioned within your question.

Remember the keys to making this work: Consistency with your diet and supplement program; availability of your foods (UMPs and shaker cups everywhere!); and lastly, intensity in your workouts with enough rest to recover. Good luck, and feel free to email me with any other questions. Sincerely, Brian

After Joe was on my suggested program for just a few weeks, he said hed never felt better. Twelve weeks later he had some professional pics taken, and looked 100 times better than when he was on. His abs were now ripped, not puffy and distended as before. He was no longer so darn red, now, he had a healthy tan to set off his lean and muscular beach body. Even his eyes looked clearer. In the original photos his eyes were blood shot (not sure if there is any science to match bloodshot eyes with the juice?) My wife, Heidi, looked at the photos and couldnt believe Joes before and after shots. She said it was like looking at two different people. Looking back, helping Joe off the juice, was one of my highlights in this industry.

Hopefully, Beverly will publish this in their next magazine and be proud of the fact that their supplements were a large staple in helping this man see true results and become drug free.

Thanks Marrion for your questions. And for JoeIf this gets published, I hope you are extremely proud in knowing that by sharing your story, you might be helping, and even saving, other individuals lives! - Brian

My 12-Week Out Diet Plan

This is the diet I gave to Joe to help him retain muscle and get harder.

Supplements Ultra 40 5 tablets with each meal

Mass Aminos 5 tablets with each meal

Glutamine Select / Creatine Select 2 scoops each before training

12 Muscle Synergy in the a.m. and 12 before training

Meal #12 whole egg + 4 egg whites

8 oz lean meat

1/2 cup oatmeal

Meal #2 Protein Drink: 2 scoops Ultimate Muscle Protein, 4 tbsp heavy whipping cream

Meal #310 oz lean meat

6 oz sweet potato or other starchy carb

2 cups vegetables (fibrous carbs) or salad with 2 tbsp vinegar and oil dressing

Meal #4 (same as meal #2)

Meal #510 oz lean meat

cup rice or small serving of another starchy carb

2 cups vegetables

salad with 2 tbsp vinegar and oil dressing

Meal #6 8 egg whites

cup oatmeal

Master Food List (I included this substitution list for Joe to help him add variety to his meals.)

Proteins: Lean meats include chicken breast, fish, turkey breast, lean beef (filet, sirloin,

round, flank); egg whites, and whole eggs.

Non-Starchy Vegetables: asparagus, green beans, cabbage, raw carrots, cauliflower, celery,

cucumbers, kale, lettuce, onions, peppers (green, red, jalapeno, etc.),

radishes, spinach, tomatoes.

Starchy Carbohydrates: Brown rice, white rice, potatoes (with skins), yams, sweet potatoes,

oatmeal (rolled oats), Cream of Rice, beans (black, lima and kidney), corn, peas.

It was the spring of 1985. I was 37 years old and pretty much thought Id met my potential in bodybuilding. Id been working out pretty regularly since I was 14 and in that time Id read everything there was to read about weight training and bodybuilding. And I tried about every conceivable program. Heres a list of some of them:

1. 20-rep squat workout.

2. Five sets of five reps.

3. Ten sets of ten reps on Bench Press, Squat, Bentover Row and Deadlift.

4. John MacCallums Keys to Progress series

(which was a synthesis of the 20-rep squat workout with the five sets of five program).

5. Arthur Jones full body one set to failure for each bodypart.

6. Weiders saturation Bomb and Blitz 70s training (like Arnold and Zane trained).

7. Mentzers Heavy Duty with rest pause and negatives (an off-shoot of Arthur Jones).

8. Periodized powerlifting programs based on percentage increases each week.

9. Workouts from Muscle Builder and Mr. America using all the Weider principles.

10. All the workouts that had been published in the old Iron Man magazines to date.

And even the Bulgarian 2-3 times-a-day training.

I thought Id tried everything. It was always hard for me to put on muscle. So, most of my off-season training programs were built around the conventional wisdom. Heavy weights, low to moderate reps, three to five sets. Now thats not to say its the only way I trained. Its just what I found had given me the best results. But now the results were diminishing. I thought it was just my age. But then, I hit upon something I hadnt tried. What if instead of working up in weight, Id use a decent weight and see if I could work up into some rep ranges that I had not even considered in the past?

Heres how I did it. I took a weight that I could get for about 20 reps (for example 205 lbs in the bench press). But then, Id work up to 25-30 reps with that weight, then once I reached the upper range Id add about 10% and try to work up to 25-30 reps again. Same for the squat. Instead of ten reps with 315, Id try for 30 reps with 225 and follow that with set of 20-25 with 255. (See workout sidebar for more details).

The training strategy is based around a 3 on / 1 off system. The first three days are heavy days (but still keep the reps very high on some exercises), and the next three are lighter workouts with less rest between sets. Some of the rep ranges may look like typographical errors, but they are not. You can start at the lower end of the recommended rep ranges but work up to the upper end before you increase the poundage. Use a weight that is challenging for 10-15 reps and then just keep adding a rep or two per workout.

When I started this workout I thought that 255 for max reps on the squat was going to be ridiculously light, however, following my first set of 225 for 23 reps, I got 255 for 16 and built it from there workout by workout. When I reached 30 reps with 225 and then followed it with 25 reps at 255 I raised the work sets to 250 and 275, and so on.

This workout combined high volume (higher than I was used to) with decent poundages. You are going to need to rest about five minutes after each work set of squats and benches so this workout is not one you can do in 45 minutes. And, by the end of the workout youll have to go pretty light to finish all your prescribed sets. Whenever you can reach the high rep number in the range add about 10% more weight for that set the next time you do that particular workout.

There are a couple of other tricks throughout the workout that really made it effective. In addition to the high rep bench sets, I remember the initial 20-rep sets on presses, laterals, lat pulldowns, and curls provided a terrific stimulus. In the past if I did a 20/16/12/8 rep scheme the first set was pretty light. But now, I treated the 20-rep set like a heavy work set and used as much weight as I could to get 17-20 reps (and if I got 20, I added weight the following workout). But, man, did it take a lot out of me for the remaining sets. Often I couldnt add weight on the following sets even though the reps went down.

Another cool twist was day seven, when I did biceps before lats. Id always believed in working the larger muscle group first, and that doing biceps first would cause my lats to suffer. What a surprise when the very next day my lats were sorer than they had been in years! Those straight arm pullovers on day seven (lying length-wise on, not across, the bench) were something I hadnt done in twenty years. I always thought they were a rib cage expansion exercise, but found they were an excellent lat developer even when I used just a 5, 25-pound bar for resistance.

I used this workout for the next 12 weeks and grew bigger and more muscular than I had ever been. That summer I won the Neptune Classic in Virginia Beach and followed with my biggest title, the 1985 overall AAU Masters USA (it was 35 and over back then).

I think this workout will work best for you if youve hit a sticking point in your training, youre highly motivated, and you have some extra time to devote to your workouts. Id really recommend that you use Creatine Select and Glutamine Select to get the greatest possible benefit from this workout. If youve used creatine and think that it doesnt work for you, I beg you to try Beverlys Creatine Select plus Phosphates. Do a little experiment. Try one cycle of the workout below without it and track your lifts. Then try another cycle of workouts using Creatine Select. I bet youll be shocked at your progress.

1985 Training Essential Points 3 on / 1 off but if it takes five days to get your three workouts in, thats fine. Just follow the sequence of workouts and dont worry too much about the days.

Focus on progression from one workout to the next. Keep a training journal. If you get 205 for 17 reps on the bench press your first time through, try to get 18 or more the next time.

Remember, that high reps with fairly heavy weights are going to make your next set much tougher, so rest as needed between sets.

Recovery is going to be essential so get plenty of good nutrition and supplement with Creatine Select plus Phosphates, Glutamine Select plus BCAAs, and Mass Maker.

Complete all sets listed for each days workout, even if you have to use ridiculously light weights to complete the sets. I remember using 40 pounds resistance on our Polaris Leg Extension at the end of day one to get 3 x 15 after all of those squats and hacks.

Read the directions for the workout once again to make sure you are clear as to how to perform each set. Then go for it. Follow this program for the next 8 weeks and I guarantee you will be a better bodybuilder than when you started it. It took me to a whole different level at age 37, think what it can do for you.

DAY ONE: CHEST/SHOULDERS/ABSCHEST: Bench Press:

1. 135 x 15

2. 155 x 10

3. 205 x max reps (18 30 reps)




7. 185 x max reps (whatever you have left)

*Try to increase by a rep or two each time you go through the cycle. When you reach the top rep number increase by 10% the next time through. Adjust your starting weights so your reps fall in the above ranges. My bench max was about 365 at the time I started this program.Incline Barbell Press:

1. 135 x 10

2. 185 x 6

3 5. 205 x 3 sets x max reps

Incline Flyes: 3 sets x 15 18 reps

SHOULDERS:Seated Front Press: 4 sets x 8 12 reps

Behind Neck Press: 4 x 20 / 16 / 12 / 8 all as heavy as you can go

Standing Laterals: 4 x 20 / 15 / 12 / 12

ABS: 200 reps total

DAY 2: LEGS: Squats:

1. 135 x 20

2. 185 x 15

3. 225 x max reps (15 30)

4. 255 x max reps (10 25)

5. 225 x max reps (15 25)

Hack Squat: 3 x 12

Leg Curl: 5 x 12 15

Leg Extension: 3 x 15

Hyperextension: 3 x 20 Bodyweight only

Calves: Donkeys Supersetted with Standing Raises: 5 x 20 each

DAY 3: BACK / ARMSBACKHeavy Row: Warm-Up, then 5 x 6

Front Pulldown: 5 x 25 / 20 / 15 / 10 / 10 (all heavy as you can)

Cable Row: 3 x 12

ARMS:Dips: 4 x max reps no weight

Triceps Pushdowns: 4 x 12 15

Curls: 6 x 20 / 16 / 12 / 8 / 8 / 15 max weights

Alternate DB Curl: 4 x 12 15

ABS: 200 reps total

DAY 4: OFF*The next three workouts should be performed at a quicker pace than the first three.

DAY 5: CHEST / SHOULDERS / ABSCHESTIncline DB Press: 4 x 12 15 (same weight each set, 90 seconds rest between sets)

Bench Press: 4 x 20 / 16 / 12 / 8

Flat Flyes: 4 x 8

SHOULDERSLaterals 6 x 12 Superset with Bent Laterals 6 x 12 (60 seconds rest between supersets)

Upright Row: 3 x 20 / 15 / 10

ABS: 200 reps total

DAY 6: LEGSSquats Raise Heels Bar High Up or Front Squats: 5 x 12 (same weight each set, 90 seconds rest between sets I used 185 lbs for my first workout)

Leg Extensions Slow Strict: 4 x 15

Leg Curls: 4 x 15

Medium Weight Deadlifts Semi Straight Legs: 3 x 20 / 15 / 10

Standing Calf Raise: 4 x 12 Superset with Seated Calf: 4 x 12

DAY 7: ARMS / BACK / ABSARMS (first)EZ Bar Curls: 5 x 12 15

How I Achieved My Best Ever Bodybuilding Condition

By: Tim Mielke No Nonsense Newsletter Volume 11 #2

The last time I stepped on the stage in a bodybuilding contest was in October '03. I thought it was going to be my last contest. Of course, I wasnt giving up bodybuilding, I just didnt think I wanted to compete again. Id continue to train and try to improve my physique. But working at Beverly International and constantly seeing new and veteran competitors make improvements from contest to contest, I started to get the itch again.

Fast forward to March of '06. We had just finished a great weekend at the Arnold Classic and then followed it two weeks later with the hugely successful Northern Kentucky competition. Working at both these shows and seeing everyone was getting me anxious to get on stage again. The next big show in our area would be the NPC Indianapolis in June. I knew a lot of people who were planning to compete there, and decided I might as well jump on stage again too. By the time I made the commitment there were only eight weeks left to get ready. With no time to waste, I had to get serious. Dieting was going to be extra tough with such a short time to get ready.

I jumped in full bore on the diet and the carb-depletion quickly had an impact on my moods. Just ask anyone I worked with during the diet! Luckily, I had the luxury of living on my own this time around, so I kept the cupboard clear of anything that wasn't supposed to be on my diet. In order to keep my mind off of food, I had to keep myself occupied. Usually that meant reading or practicing my guitar. Watching TV wasn't a good idea, as there are too many commercials for fast food. While at work, it was pretty easy to keep myself occupied. Things can get pretty hectic at times here at Beverly. The phone is ringing off the hook with people wanting to place orders, deliveries coming to our warehouse that need to be unloaded immediately, and processing and packing over 100 orders a day. But I have to admit this added stress on top of the fact that I was starving, but I have a job to do here.

I get paid to work, not sit around and talk about bodybuilding or supplements, unless it is with our clients.

Id been keeping my body fat in check since my last show, so I was already in good shape to begin with. My diet needed to have some adjustments made since I typically tend to go toward a more "old school" off-season diet approach with a lot of dairy, whole eggs, and red meat. I do keep the carbs relatively low year round. This type of eating is great for growth, but I needed to be as shredded as possible for this show. The first thing to go was the dairy, more specifically, whole milk. I also took out a couple of the egg yolks from my breakfast. Now my diet was starting to resemble a traditional Beverly diet.

Here are my meals from eight to six weeks: You will notice that I really prioritized my supplement intake and only took what I thought was absolutely essential for each phase of my diet. This was because I now had a mortgage and all the other bills to go along with home ownership and preparing for a contest can be expensive. People may think that just because I work at Beverly I get my supplements for free. I pay for them just like everyone else (and this includes some big names). Youll notice I added more supplements as I got closer to the show, as they became critical to holding on to my muscle.

Meal 1: 8 oz 90% lean beef; 2 whole eggs, 4 whites; grapefruit or an orange

Meal 2: 3 scoops Ultra Size or Ultimate Muscle Protein

Meal 3: 10-12 oz chicken; one piece of fruit

Meal 4: (same as 2)

Meal 5: 2 cans tuna; about a cup of peach slices

Meal 6: (same as 2 and 4)

Supplements: Super Pak at meal 1; 2 Lean Out with each meal; 6 Ultra 40 with each meal; 3 7-Keto twice a day; and 4 scoops Glutamine Select plus BCAAs during training.

After two weeks on the above plan with virtually no carbs except for the small amount of fruit I ate, I added a little more food and increased my supplement intake. I felt like I could add in some carbs at this point, and they helped tremendously. I immediately noticed I was fuller and more vascular (and a little less moody!) I wouldn't have them for long though, since my goal was to be shredded on contest day. Most people will call us and say they want to be as big as possible on stage, or weigh a certain amount or percentage on contest day. I will tell you this; the judges do not care what your weight or body fat percentage is. They will never ask you that while they are judging you. What matters at the show is your conditioning. A lot of competitors will sacrifice conditioning for size. This usually costs them a couple placings. Drop your ego when you diet, and get as shredded as possible for your show! You will look much better (and bigger) on stage if you are ripped.

Some competitors blow up in the off-season, 40 to 50 pounds above their competition weight, for the sake of looking big. This means you have to diet that much harder to get in shape. It's a tremendous stress on your body, as well as mentally. I usually let my weight go up about 10% above my competition weight and keep my body fat at 7%. If my weight starts creeping above these levels I diet for a couple of weeks off season or not. In the past, I had a problem with my legs holding most of my fat. This time my hams and glutes came in shredded. That had never happened before and I owe it to keeping myself in shape year round. This approach was extremely helpful in getting me in shape in such a short amount of time and I recommend it to any competitor.

Diet at Six Weeks OutMeal 1: 8 oz 92% lean beef; 2 whole eggs, 4 whites; cup oatmeal

Meal 2: 3 scoops UMP; 3 TBS cream

Meal 3: 10-12 oz chicken; 1 cup brown rice; 1 piece of fruit

Meal 4: (same as 2)

Meal 5: 2 cans tuna; one cup peach slices

Meal 6: (same as 2 and 4)

Note: The subtle supplement changes I made during this phase. Supplements: Super Pak; 3 Lean Out with each meal; 6 Muscularity with meals 1 and 3; 6 Ultra 40 with each meal; 3 7-Keto and 2 Energy Reserve twice a day; 25 Muscle Mass (BCAAs) during training.

Four weeks out I cut out the cream from the shakes. Three weeks out I switched to the Monday/Thursday carb-up meals. I also added 3 Mass to each meal and 4 Muscularity to each meal. This took me to 2 weeks out.

At 2 weeks, I added in 8 Muscle Synergy twice a day and 6 GH Factor in the morning and before bed. I was hoping this would add more vascularity, hardness and density to my muscles as well as get the last bits of fat from my lower body. I think it worked pretty well.

Meal 1: 6 egg whites; 8 oz 96% beef; grapefruit

Meal 2: 3 scoops UMP or Muscle Provider

Meal 3: 10-12 oz cod or tilapia; grapefruit

Meal 4: (same as 2)

Meal 5: (same as meal 3)

Meal 6: (same as meals 2 and 4)

For the final week, I followed the outline that we give our Contest Countdown workshop clients and it worked great.

The day of the show came and I stepped on stage, after an almost three year absence, in the best shape I could possibly be in. It felt great to be up there again. During pre-judging, I think I was initially overlooked by the judges. They started moving around the others in my class, but there I stood, still on the end. They called the first pose and everything changed. It was a front double biceps, and I could see the head judge pointing at me with a big grin on his face. He immediately moved me to the middle of the pack and went through the rest of the poses. They then went back and had us do three straight front double biceps poses. Ive never heard of anything like that before at pre-judging. After pre-judging, it was awesome to have total strangers come up to me and tell me I resembled Arnold up there.

The night show gave me some of the more memorable moments of the day. My posing music wasn't played, and when the final placings were announced, the MC pronounced my name wrong (McGuire!?!) I didn't let it bother me though, it was a great experience and I was happy to be on stage again, looking my absolute best. Unfortunately I didn't win, but I came in a close second in a very tough heavyweight class, and I had a great time getting back into competition again.

Training

I switched my training for the show to almost all super sets for each bodypart. This helped me keep my intensity levels up as my energy levels decreased. I dropped the weight a little, increased the reps to 10-12, and made sure I was getting a full contraction with each rep. I think the supersets and peak contraction on every rep also helped to burn additional calories, keep me pumped during my workouts, and added more hardness to my muscles. Here is a sample weekly workout routine. I trained with a 2 on 1 off, 2 on 2 off cycle. It was usually Monday, Tuesday, Thursday, and Friday.

Day 1: Shoulders and Calves Military Press super-setted with Rear Delt Raise (4 sets, 10-12) I used about 90% of my 8 rep max for Military Press, usually about 185 lbs. Rear delts are hard to hit, so I would use a pretty light weight, 25 lbs., to really focus on them.

Side Lateral Raise super-setted with Upright Rows (4 sets, 10-12) I lightened the weights here too and just worked to get a really good pump in my shoulders.

Standing Calf Raise (4 sets, 12-15)Seated Calf Raise (4 sets, 12-15)

Day 2: Chest and Triceps Incline Press super-setted with Dips (4 sets, 10-12) I would use anywhere from 225 to 245 on Incline Bench Press and bodyweight for the Dips.

Bench Press super-setted with Incline or Flat DB Fly (4 sets, 10 -12) I used about 75% of my 8 rep max on Bench Press and did DB Flyes as heavy as I could manage. Any 2 Triceps exercises, super-setted (3 sets, 10-15)

Day 3: Legs Squats (with heals raised on a 2x4) super-setted with Standing Calf Raise (4 sets, 10-12) Squats were usually no heavier than 275 lbs. I used the 2x4 to really target the teardrop part of my quads. Be careful on this one and dont go too heavy. It puts a tremendous amount of stress on your knees. The idea is to concentrate and focus the effort on your teardrops. You dont need to lock out either.

Leg Extension super-setted with Leg Curl (4 sets, 10-15) Straight Leg Deadlifts (4 sets, 12) Im looking for a stretch and dont go heavier than 135 lbs.

Seated Calf Raise (4 sets, 12-15)

Day 4: Back and Biceps Lat Pulldowns super-setted with T-bar Rows (4 sets, 10-12) Barbell Rows super-setted with Pulley Rows (4 sets, 10-12) (I used separate handles for the pulley rows as this helped to get a really good contraction in my middle back)Hyperextensions (3 sets, 20) usually holding a 25-lb plate.

Barbell Curl (4 sets, 10-12) I use a slightly less than shoulder-width grip. This really helps to get a good pump and keep my arms full. Any 2 other Biceps exercises (3 sets, 10-15) Forearms (I picked 2 exercises, 3 sets, 20 reps)

My main focus now will be to improve my shoulders and calves. Ill use the "Double Whammy" program from BodyMuscle Journal vol #10, taking tips from both the shoulder and calf specialization programs listed in the article. The Double Whammy program is where you hit your weak bodypart with a primary workout, then again two days later with a "feeder" workout. (You can find it on our website at http://www.bodymusclejournal.com/vol10/whammy.html). I also intend to hit each muscle from a variety of angles by using a number of variations for each exercise. This is a technique I've rarely used in the past, so it should stimulate some new muscle growth as well.

My diet will go back to my traditional "old school" style of eating, with a four-week gaining phase, followed by a two-week hardening phase to keep my fat levels in check. This six-week cycle will fit perfectly with the six-week specialization training. Of course, for maximum growth, I will need the best nutrients I can get (but within my budget). Ill take plenty of Ultra 40 (up to 50 a day), Ultra Size and Glutamine Select. Lean Out and 7-Keto Musclean will be essential for the two weeks Im in the hardening phases, attacking fat from two different angles. Hopefully these changes to my training and diet will be enough to kick start some serious muscle growth, so maybe in another three years I can step on stage again with some more major improvements!

ProfileName: Tim Mielke

Age: 27

Occupation: Client Fulfillment Dept., Beverly International

Education: Two years college

Family Status: Single

Current Residence: Wilder, KY

Gym: Dixie Fitness

Height: 6'1"

Off Season Weight: 230-235

Contest Weight: 205-207

Favorite Cheat Food: Just about anything that doesn't belong on a contest diet

Favorite Meal: Pizza or Sushi

Favorite Supplements (and why): Muscle Mass for the pump it gives me during

training and the hardness it adds to my physique. Lean Out because it helps me

to utilize stored fat for energy, and get in my best shape without any stimulants.

In my CD Player: Motley Crue, The Cure, Pink Floyd, Frank Sinatra

Other Interests: Drawing, painting, reading, practicing my guitar

Favorite Book: The Lord of the Rings Trilogy, Wild at Heart by John Eldredge

Words to Live by: "If you wanna live life on your own terms...

You gotta be willing to crash and burn."-Motley Crue

Most Inspiring Words: "All things are possible with God" (Luke 1:37)

Back to the BasementBreaking Down the Chest

By: Brian Wiefering,www.wiefit.com

We all get the questions, (a) "Is it better to concentrate on one body part each workout", or (b) "should I hit upper on one day and lower the next", or (c-d-e)"should I workout each body part once, twice, or three times each week"?

Well, the correct answer is ("all of the above"). It depends upon your current goal, training experience, work schedule, nutrition, and even the amount of rest you get.

At this time my nutrition's pretty good, but my work schedule is crazy, and I'm not getting enough rest to recover from more than each body part once per week. My partner Marty and I are currently hitting chest on Monday, and don't train chest again until next Monday. (Luckily we workout in Marty's basement where there is always a bench available on Monday nights.)

Don't think that we're taking it easy though. Since we won't hit chest again for an entire week, we must do everything possible (using common sense) to crush our chest each Monday night. The way we gauge our chest workout is if we're not still sore on Thursday or Friday, we probably didn't work hard enough on Monday. Remember, the key is to break down muscle tissue. Then it's the healing process that builds the muscle. Soreness is just part of that healing process of that muscle tissue. And remember, no matter how hard you trained, and how sore you got, you're not going to maximize the healing and growth process if you don't feed your muscles adequate protein (and the right proteins) along with other important supplements. I think Glutamine Select plus Branch Chain Amino Acids is a must for recovery, and amino acid tablets (Mass) supply the actual building blocks of muscle in their most utilizable form for well building muscle. Ultra 40 liver tablets are another staple in my growth and recovery supplement plan. It's unbelievable the host of growth and energy factors in liver that I personally do not want to go with out.

Now, for the workout. This is a method I discovered about 3 years ago. And I think it's one of the secrets to taking 'training each body part one a week' to the next level for optimal growth.

Since I have used Chest as our prior example, let's continue with Chest...

It's Chest day for Marty and I. And once again it is off to the basement we go.

Today we start off with Decline Press. Since we switch up sets and reps and exercise every single workout, I look back in my training notebook and realize it's been months since we have done sets of 10 on Decline Barbell Press. We've thrown in some declines in the past few months, but then we did sets of five one workout and a Pyramid routine the other. So, today we'll switch things up and after a few warm-up sets go for 4 sets of 10 reps.

We follow barbell declines with dumbbelldeclines, then pec deck with with lower prc emphasis.This is the essence of "Part of a Park" training.

RepsWeight

Warm-ups:

1x15135

1X15225

1X10275

Set 1-4:

1X10315

1X10315

1X10315

1X9315 (couldn't get the the 10th)

I often do lower reps on chest (one of my favorite workouts is 5 sets of 5) so going to 10 reps today, along with my usual preworkout dose of Muscle Synergy, has already given me a major pump.

The next exercise will reveal the key to this workout, so listen up! Marty asks, "What's next, flat presses or inclines?" I answer "Neither. Let's stay on the decline and do decline dumbbell presses now." Marty asks, "Isn't that overdoing our lower chest?" I answer, "Yeah, probably". So, here's what I do with the Dumbbell Declines:

Warm-up: 1x15

80

Set 1: 1 X 10

90

Set 2: 1 X 10

100

Set 3: 1 X 10

100

Set 4: 1 X 10

100

By the end of this, the pump in my lower chest is crazy. But, it's starting to feel like there's not much left. I know in my head that even though I got all 10 reps on my last set, that if I did a fifth set, I'd be lucky to get it up for 5 reps. Muscle fatigue is setting in and another set of declines would be counterproductive.

Marty looks at his watch and asks "How are we going to get in upper chest?" I tell him we aren't. We'll worry about that next chest workout, but today we still have one more movement where we'll emphasize the lower pecs.

Getting the picture? What we are doing is not simply working 1 body part a week, but breaking it down ever further. We are actually working one part of that body part this week. Now, I don't want to confuse you. I don't do this every workout. In fact, next workout will not be all incline movements. I will probably do some flat and incline, and who knows, I might even work in one decline movement. But maybe a few weeks down the road I will do an all incline chest workout. I save these types of workouts. I keep them in my back pocket and pull them out every so often. You've got to keep things unique and always trick your body into growth.

So, now we get on the pec deck, but sit extra high and make sure that we concentrate on squeezing our lower pecs. We simply do 4 sets of 15. Nothing tricky.

Now remember that soreness I spoke about earlier. Trust me; when you do 12-16 sets for just one part of the muscle during a workout you're going to feel it. If you're like me, and like to judge your workouts based on how sore (good soreness) you get, then two days after this workout you'll know you have hit a homerun (just don't try and swing a bat ... you'll be way to sore)!

By Brian Wiefering www.wiefit.com

I needed to refocus. After more

than fifteen years of lifting and competing

for ten, Id forgotten why

I was doing "it". Id forgotten what

it was like to train until I saw stars,

or hugged the toilet. I guess that the

thought of being some star fitness

model, or to get a contract with a

supplement company, or to win the

overall in another show was clouding

my thinking.

Bodybuilding for me is really about

training until Im about to pass out--or

throw upthen going back for more.

It's about walking under the squat

rack, not knowing if Ill get the weight

up or if my partnerll have to pick me

up. It's about watching Pumping Iron

at least once a week for motivation.

It's about skipping the exercises I like,

and doing the ones I hate, because I

know the hardest exercises will produce

the most results.Now Ive got my head on straight

again. I've gone old school back to

the basement. I haven't been in the

gym since August of 2005. (Yeah, I

know there are a couple of gym photos

accompanying this article. They

were taken March 20, 2005 after

the Northern Kentucky Bodybuilding

Championship. The basement photos

were taken at Martys Tuesday night,

January 24, 2006.) You can see that

the only equipment that we have are

a squat rack, adjustable bench, a

rack of hex dumbbells, and barbells.

It's "squat until you drop". It's "dead

lift until youre dead". It's calf raises

with my partner Marty on my back

holding a few 45lb plates with Ozzy

cranked in the background and no

one to interrupt my workouts.

Ive had some of my best workouts

in years in Martys basement.

Tuesday evening, 9:30 pm. I finally got the kids to bed. My favorite show, Boston Legal, starts in thirty minutes. Every part of me wants to lie on the couch and watch Alan Shore (Spader) and Denny Crane (Shatner) do their thing! But, instead Martys dark, dingy, cold basement awaits me. We were supposed to do arms this morning, but I had to go in to work earlier than usual.

As much as I want to shove the workout off until tomorrow, it would be a sin to waste a perfect day of nutrition and supplements. I head for the pantry and mix my two scoops of Creatine Select and Glutamine Select with about 16 ounces of water to sip on during my workout. Uh oh, I forgot to take my Muscle Synergy and 7-Keto. It takes about thirty minutes for it to kick in so I call my lifting partner, Marty to let him know that Im gonna be about 30 minutes late. I tell him why, and he thinks Im crazy. But then I offer to let him try my special Creatine Select / Glutamine Select cocktail if hell come up to my house for a few minutes. Marty knows hell have to wait anyway so he walks up to my house and I give him eight Muscle Synergy to take now and a shaker with Glutamine Select and Creatine Select to sip during our workout. We sit down and catch the first few minutes of Boston Legal while we wait for the Muscle Synergy to kick in.

You might think it would be really hard to get off the couch at this point, walk down the street to Martys basement, and train. 10:10 pm, my show has started, but I dont feel like I did 40 minutes ago. My bloods pumping and Im looking forward to some serious Tris and Bis training.

Tonight were going heavy. In fact, its going to be a rather lengthy workout. And if you were watching us, youd think we were doing too much talking and not enough lifting. And guess what? We are! In fact, I remember times at the gym before I took it to the basement, when people would say to me, Youre not growing by sitting around and talking. What they didnt know was that I was purposely resting 4-5 minutes between sets. Funny thing was, usually their next comment was, What do you do to get your arms so big?

Think about it. The longer you rest between sets, the more weight youll be able to lift each set. And the more weight or resistance you use, the more deep muscle tissue you are going to hit! Now dont get me wrong, its extremely important to mix things up and maybe next arm workout I will speed things up for more of a burn each set. But not tonight. We start with Barbell Curls. Two warm-up sets and then 4 sets of 8 as follows:

Bar X 40 reps

(to get the blood in the muscle)

10 reps at 95lbs

10 reps at 115lbs (4 minute rest)



8 reps at 145lbs

On my third (work) set of 8 reps at 155lbs, I really have to swing it to get my last rep up. So, I rest a good 5 minutes and drop the weight 10lbs for my last set. It was perfect. I got all 8 reps in pretty good form. No, I dont have a crazy pump yet, like I would if I was only resting a minute between sets, but then again, I wouldnt be curling near the same weight. And my arms arent burning its more like a deep ache!

Skull Crushers. Just like biceps, we do a few warm-ups, and then 4 sets of 8 with 4-5 minutes between sets. We use the EZ curl bar, and heres what we do:

25 reps at 75lbs

15 reps at 105lbs




10 reps at 120lbs

Just like biceps, I was feeling pretty darn strong. But, my set of 140lbs for 8 was a strug gle. In fact, I lost form and wasnt able to keep my elbows as close together as I wanted. So, I lowered the weight some, and gave myself a good 5-minute rest. But, this time I think I lowered it too much, because I was able to get the last set for 10 reps. So, now were an hour into the workout (its after 11:00). And, I can tell you sipping that cocktail as we train is really helping. Now its time to speed things up and go for the pump.

We go back to biceps. Its been 30 minutes since our last biceps exercise so theyre feeling strong. Our triceps, because of the time taken between sets, actually are ready to go as well. Were going to superset incline dumbell curls with seated tricep dips for a total of five supersets.

On the incline dumbell curls make sure you keep the back of your head and back flat against the bench. This will give you a better stretch in your biceps. And at the end of each set, let your biceps hang holding on to the dumbells and stretch for a count of 20 seconds severe burn. You will probably need to use straps, otherwise good luck in being able to hold the weight that long! On seated triceps dips we use plates on our quads for added resistance. Heres how it goes: 1. 10 reps incline curl (both arms at same time) with 45lb dumbells - holding each set at the end for 20 seconds supersetted with seated dips, no weight, 30 reps. 2. Repeat #1 for 5 total sets!

Now, my arms are so swollen my skin feels like its about to tear. The Muscle Synergy is really talking. My arms look like roadmaps. Its awesome.

Marty and I rest 10 more minutes. (We have to before we can even think of picking up a weight again.)

OK, times up. We do the next technique maybe once every ten arm workouts. Its special and unique, so keep it that way. We go back to barbell curls, use the 45lb bar and put a 25 on each side. I grab the bar and do two perfect reps then hand it to Marty. He does one rep (Im a little stronger, so this is only fair). He gives it back and I do 2 reps. He takes it for one rep. We continue back and forth until one of us quits. We are both competitive. Minutes later we are still going at it. Yes, our form is shot, and our lower backs are getting more work than our biceps. I see veins about to burst in Martys face and neck. I look down at my arms and all I can think about is how freaken sore they are going to be two days from now. But we keep going. Finally, I cant get a second rep, so hes the winnerthis time--Barely.

This workout is for NATURAL lifters and bodybuilders where recovery is not enhanced by steroids.

DAY ONE: Monday Chest, shoulders & triceps

A) Bench press: 1 x 20 reps warm up 1 x 12 reps warm up 1 x 6-8 reps warm up

Work sets: 2 x 6 reps, 80% of maximum single 2 x 3 reps, 90% of maximum single Burn out set, 8-15 reps, heaviest weight possible

B) Low incline dumbbell presses: 1 x 12-15 warm up 2 x 6-9 reps (fail within those rep guidelines)

C) Seated very high incline dumbbell or seated presses: 3 x 6-10 reps (fail within those rep guidelines)

D) Triceps pushdowns: 1 x 10 reps warm up 2-3 x 6-8 reps

E) Lying triceps pullover/press with EZ-Bar: 1 x 10 reps warm up 2 x 8-12 reps

F) Dips: 2 x maximum reps without weight

G) Alternate dumbbell curls: 2-3 x 8-12 reps

H) Crunches: 3-4 x 25-50 reps

DAY TWO: Tuesday Rest DAY THREE: Wednesday Thighs, hamstrings, upper back

A) Squats: 1 x 15 reps warm up 1 x 10 reps warm up 3 x 6-8 reps, 75-80% of maximum 1 x 10 15 reps with five half squats at the end of the set 1 x 15-25 reps with five half squats at the end of the set

B) Leg Presses: 1 x 20 reps warm up 1 x 10 reps warm up 3-4 x 6-10 reps (increase weight for each set, to failure)

C) Bent-over barbell or db rows: 1 x 12 reps warm up 3 x 6-10 reps

D) Lat machine pulldowns to the front: 1 x 15 reps warm up 2 x 3 x 8-12 reps to failure DAY 4/5: Thursday and Friday Rest DAY 6: Saturday Chest, shoulders, biceps, abs

A) Flat bench dumbbell presses: 1 x 15 reps warm up 3-4 x 6-8 reps to failure 1 x 15 reps heavy pump set

B) Front dumbbell raises: 1 x 15 reps warm-up 2-3 x 8-12 reps

C) Shrugs: 1 x 20 reps warm up 3 x 8-15 reps (increase the weight for each set to failure)

D) Straight bar curls: 1 x 20 reps warm up 1 x 10-14 reps to failure 3 x 8-12 reps to failure No direct triceps work on this day

E) Hyperextensions: 2 sets maximum reps F) 2 x 50 crunches

DAY 7: Sunday Ask the Lord for help from the insanity. Day 8 Monday: Rotation, thighs, hamstrings and low back

A) Leg extensions pre-exhaust: 5 x 12-16 reps to failure and supersetted with Squats, also 5 x 8-12 reps to failure

B) Leg curls pre-exhaust 3-5 x 10-15 and supersetted with either weighted hyperextensions, also 3-5 x 10-15 Or semi-flatback deadlifts, slight non lock outs. This can be 3-5 sets 8-12 reps.

C). Seated Calf Raises: 3 x 10-15 reps with 10 additional partials each set

DAY 9: Tuesday Chest, deltoids, triceps

First workout body-parts repeated and keep on cycling through in this manner.

Eating- Supplementing The minimum is 3 solid meals/3 protein supplement meals. Over those years I have been fairly steadfast on what I think one should eat to get big. For example, I always disputed the out of context notion of the so-called "window of opportunity" as if somehow consuming proteins at times other than right after workouts meant the windows are closed.

As I have written elsewhere, a morsel of red steak caressing your palate post workout is hardly the same as ribosomal protein synthesis.

In order to build muscle get the protein so it is being absorbed OVER 24/7 hours/days. Science suggests metabolism works best if we graze and have multiple protein sources in our system every 2-3 hours.

Use a lot of protein like the best of those with good whey, casein and egg from Beverly Ultra Size and Muscle Provider, which I have personally endorsed right from the beginning. (They also make an extremely strong glutamine with BCAAs and creatine with select phosphates). One more thing read the rest of BodyMuscle Journal!

Backup of From Robert's Universe

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