It's Not East Being Pretty But There's More To You Than That

     Earlier this year beginning with the finish of the 2014 NFL season it seemed appropriate to kick-off my own dieting experiment slowly and surely after Super Bowl Sunday.  Allowing one last final blow of nachos, dip, soda, meatball sandwiches, and the like to a non-existent "physique" seemed the ideal way to end an off season in hopes of hitting the stage or platform.  Coming to a close with what could be considered another ugly winter of "dirty bulking" 10-12% body-fat naive but aspiring athlete was eager to quickly maneuver from the 200lb starting point.  A little over four months at this current time I should be "stage ready" but as in real life things do happen and instead of the 20+ needed to lose for stage weight I may have managed 14-15 or so only wiggling around the 5% body fat range.  Considering roughly 16 weeks to only lose 15lbs seems to be right on target and cannot complain but stage ready at this point does not seem too likely although I wouldn't have it any other way.
     Each time I go through something like this I grow not just physically but mentally with my experience in the weight room and outside most importantly.  Many of us who go through something like this realize there are plenty of ups and downs, trials and errors, great successes, and of course the inevitable failure but when it comes to dieting for a purpose these errors build experience.  These are just a few of the things I have learned in no real particular order but I do hope that those who read this can take into consideration not only what it takes to participate in power sports or bodybuilding, at any level, but what you can learn about yourself through the dieting process.

• You didn't do your cardio....
• Me of all people will tell you that cardio is a royal pain in the ass but the bottom line is to suck it up and get it done.  While my marathon running days are over this does not mean that it is even necessary to do to lose weight but in order to keep pushing forward it is unavoidable.  For example, I was able to drop almost 10lbs with only a daily deficit of 250kcals (nowhere near 500) and no cardio but soon suffered a stifling plateau around 190lbs.  Tapering calories down to 2450 could not shake things up as I told myself I didn't need cardio as much as weight lifting would be enough alone.  Sucking it up and adding sessions within recent weeks has allowed my to shatter that plateau as my losing almost 4lbs in 3 weeks by adjusting my caloric deficit from food as well as from cardio.  Although there are only 3 sessions a week for me and will vary greatly from situation to situation, no cardio can only take you so far.
• You weren't training heavy enough....
• The very reason I kept going back into the gym in the early years had been from a desire to be stronger than I had been last session.  Coincidentally these were the periods in which I not only became stronger but saw the most drastic changes in my body; so what happened?  The "bodybuilding bug" seems to leech onto a lot of us thinking it's just as easy as focusing on overly specific exercises or over isolated exercises that just don't cut it for natural athletes.  Given the difference between natural and enhanced athletes it is overlooked that there are huge benefits from heavier lifting and power movements during a caloric deficit.  Personally I went toward the Cube Method to structure my cut and it helped keep things greatly in check as I was able to lean out as well as set huge PRs in the gym.  
• Prioritize, prioritize, prioritize....

• What?  Well whether you believe in carb-backloading as a 100% go-to source or not, nutrient timing has played an essential role this year.  Eric Helms, 3DMJ Coach, explains that whether we are eating to "cut" or to "bulk" there are times where we can be in a caloric surplus or deficit.  This also brought awareness to things such as insulin spikes and glycogen storing.  Basically this had translated to timing carbohydrates and protein appropriately around a workout or around night-time in order to make the best of my workout for the next day.  While this is a very vague description of the strategy it helped optimize the periods when I would need carbs and times when I could let them slide down and maximize the ketosis.  
• Ignoring the big picture of progress....



"Almost" doesn't pay the bills but 570 might have

• It should go without saying but when it comes to strength gaining or dieting any progress is considered a victory.  Some weeks the scale wouldn't budge but my strength would skyrocket while other weeks I could see the picture coming together but my strength would be anything but stellar.  While school and work will drain your prep pep it is incredibly difficult to often see how great you're doing.  While I did take some pictures to see where things were leading visually, videos helped show my PR progress with the weights.  My deadlift had skyrocketed from 515 to just shy of 570, squat from 400-435, and bench from a paused maybe 250-285.  My weight handling confidence had led me to be more brave in the gym, which impacted how I looked physically, and the combination has left me with a different overall perspective about my body.  

Looking back on this year's process there is still plenty of summer to enjoy how far I've come and I think it's critical to those who may feel discouraged they did not hit their goals (or maybe not even start) to acknowledge that things do get screwed up.  It's not too late to begin being the kind of person you want to become, do the things you need to do, or to beat yourself to death over not doing something.  There is light at the end of any tunnel you go down and your successes in this kind of endeavor are marked by what you decided to allot yourself.  There is certainly more to the bodybuilding scene than being pretty but when it comes to a sport that is based off of aesthetics, you need to be thinking like an athlete to begin appreciating how far you've come.  

Why I lift and maybe why you should start...

     It was a bit after 5:00pm and the evening rush started to come in.  Leaning on my elbows against the stationary bike, they quivered, my arms too weak to support myself upright.  My  shoe laces whipped my screamingly sore legs with each pedal, untied from an innumerable amount of calf raises, as I watched the gym floor become flooded with its after-work patrons.  They shuffled in one by one, in pairs, or in groups; some coming across familiar faces and other seeking solitude to venture solo.  Pedaling on, nobody dilly dallied, everybody was doing something.  Footsteps fell heavy in the aerobics room, cables ran smoothly across pulleys, barbells and dumbbells came crashing down to the ground, and sweat fell onto the belts of the treadmills.  Split tank tops, yoga pants, heavy hoodies, running shoes, straps, wraps, and belts; we were all equipped to go to work.  There is something deeper than the face value.

      The test wasn't good enough, my classmates and I had been shut down saying our grades were not perfect enough and would have to retake out Kanji test.  The day before was a letdown as my marketing test was not as stupendous as it was hoped.  The day before that I was trembling in my shoes proposing an argument of an essay to a leader in the field of modern Chinese history that may have been swatted down. 

But it didn't matter.

     I had 250lbs on the bar and another 200lbs in bands attached sitting my my back as I was going down for the tenth rep, and damned if it wasn't coming back up.  I had 500lbs on the floor, the bar and my palms dusted in magnesium carbonate, belt snugged, and only focused on ripping the weight off the face of the floor.  I had 280lbs in my hands over my neck, lowering the bar, and making its only objective to come back up or face otherwise.  There is only ever one focus.

     This world is full of everything from the bad luck, the accidental, the unfortunate, and the dreadful.  The small things build in the form of annoyances, turning into stress, adding to the tragedy we may call our lives and it's never ideal.

     The car you fixed came back broken down, your boss gave you shit for not making that sale, your teacher hated your thesis, your dog shit on the carpet, you package didn't get delivered on time, you woke up late and started your day off wrong, spouse is fighting with you, death in the family, missed a bill.  There's a lot in life we cannot control.

     Maybe an hour or maybe two hours there is complete control and clear objectives.  There is no failure because there is always success in even trying.  Everything is something to be proud of whether it be five more pounds to your max lift, another rep with a weight you've been working at, a faster mile run, another centimeter to your arms, that extra pound lost; there is no failure in even the smallest accomplishment regardless of me being the biggest or the baddest or not.

     It's a "lift life", a "swole life", the "fit life"; all the same.  Humans all have a desire to better themselves in one way or another and this has never let me down.  Everything I do is in my control whether it's moving a max weight, or making sure my inner traps come to meet my rear delts, it's all the same.  

     There's sweat, tears, and sometimes blood and pain, but there's is always an improvement and solitude.  There's always satisfaction in knowing that although sometimes I can't give my all, I came in and tried.  The shaking in my arms, the swelling in my legs, and the nagging shoe laces whipping against my ankles were a sign of something greater and reaffirm me of a feeling, a feeling nobody wouldn't want even if they tried to ignore it. 

  -Pq

TRYING ON MAGNUM FOR SIZE - A sample look at Opus!

While the world of sports supplementation is as much diverse as the general grocery market it get cluttered with tons of products full of synthetic products that are made to be just as effective but less expensive.  Artificial sugars, flavors, colors and man-made extracts that some people would consider unnatural by any means when it comes to food or supplementation. 

Enter the world of Magnum Nutraceuticals (heh get it?  natural!) where the goal is to seemingly provide you with the best in sports supplementation as but naturally without adding additional stimulants or synthetic products.  Recently I decided to snag a sample packed of their "natural" pre-workout booster Opus.  Having thought that this kind of product was more of a gag as being "natural" I threw it in my smart shake and casually headed to the gym.  I must say that as far as a blue raspberry flavor is concerned, it was one of the most delicious and savory tastes I have ever had.  Almost like cotton candy it was mild with no punch and no grit as it all two servings dissolved easily within 10 ounces but I was beginning to think I could be wrong about the casual aspect of it all. 

About ten minutes later I had started warming up my shoulders and minor pectorals for a relentless chest workout when the Opus came into effect.  Like Mike O'hearn's vicious huskies were ready to attack me I felt chills and tingles through my body, a rush of heat pushing through my veins and a hot sweat which I could feel make its way through each and every pore in my body.  I was beginning to think this was something more than an ordinary workout.....

He's really a super nice guy.

Energy came fierce and in incredible quantities that it almost scared me although I never felt out of control.  Jitters were non-existent (a typical side effect of excessive caffeine) and I felt more primed for a workout having been sick and dieting down than I would have at the peak of my last bulking phase. It's been a long time since I've had the barbaric urge to relentlessly pound my way through any workout without no remorse or concern for my own body that it was almost as if Mr. O'hearn was right in my face screaming at me to push out more reps with fiery chains and his dogs barking, snarling and ready to attack if I didn't make the most of each rep.  

Muscular strength and endurance also seemed as relentless allowing me to push and truck on, nothing seemed to be quite enough to satisfy this workout.  The pump was insane and my chest still feeling quite inflated through and still after a mile run, sauna and shower.  All things considered I was quite surprised that something with no creatine or caffeine could deliver such a punch but I wasn't sickly or upset by it's effects.

The bottom line is this.... Well.... it's hard to put into words.  We're so used to the staples of pre-workouts being caffeine, ginseng or even taurine that this was a complete surprise.  Would I consider dropping some money on this anabolic powerhouse at roughly $.80 a servings?  Yes

Just.... Yes...

-Pq

This is a filler article before something bigger.... deal.

Well it's been quite a bit since we were able to post an article but Nick and I are still here.  Being full time students is wearing a bit thin but we're looking to launch an article of our coverage as we attend the 2013 Universal Nutrition Bodybuilding Camp in Philadelphia.  Yup.... it's a four hour session with hands-on training with a few Universal athletes such as Antoine Vaillant and Evan Centopani.  We're fully prepared to be emasculated my some of the biggest monsters in the game and hopefully strike a few poses as I will be attempting to prep for the Philadelphia Pro/Am in May.

We will return soon with dieting tips, a plethora of new training ideas from the pro's themselves and coverage of the event itself.

<3

-Pq

Bro Habits - Part 1

Time and time again we frequent the gym and do things that we typically would not do on a day-to-day basis.  On the other hand, we also see things that other people do and frequently judge them.  No matter what skill level they are, or even yourself, we still find a way to point out those things that "that douche" does or even "that chick" (to be fair to both sides).  We're now going to explore a few gym pet peeves otherwise overlooked by the majority of the fitness community that often give real athletes and bodybuilders an embarrassing aura.  These are Buff-U's Bro Habits Part 1

Yoga Pants
Now as any real member of the male community will proudly admit, we can appreciate a decent pair of yoga pants.  Not only are they functional for exercising in the gym but are greatly appreciated by the male population for a woman being able to pull these off going out to the bars and strolling around campus when there is little time to prepare a decent outfit for the day (yup we appreciate that).

This is not ok...

 










Unfortunately with every upside to a fad like this, there is a downside and it strikes with a furious vengeance.

 The real issue is not that larger women wear these in public (you can do whatever you want, I'm sure there's a market for it) but the fact that they become labored with holding in, well, yourself, that the wearer's skin tone becomes apparent.  Knowing how white a white girl is and how black a black girl is only exacerbates how vulgar wearing a pair of pants can be.  Please stop this.  I admire you're willing to sweat in these for further self improvement but there has to be a limit and courtesy for anything living around you must be considered.

That Stupid Half Shirt Thing

Sick kutz, brah.

 I'll admit that I don't know the name for it and really hope there isn't a technical one.  From my early high school gym adventures there were always a group of guys who had the urge to butcher their favorite athletic oriented shirt in an effort to modify it into the worst looking tank top on the face of the planet.  Not only that, the majority of the guys who do this are nowhere accredited enough in their physique of lifting credentials to warrant showing off their "sick cuts, brah."



Brah quite frankly, if there's a need to modify a shirt to accentuate how "jack3d" you really are then the fashion should be the least of your concerns.  Sometimes a tank top is acceptable, a wife beater is pushing it,  but this is just too much.  I hate this and I hate you for doing it.

Curling In Front Of The Mirror

The more you watch yourself, the more anabolic...it's science.

Every single gym I know has a mirror and every single gym that has a mirror has their typical set of dumbbell racks.  Now directly in front of every single dumbbell rack in every single gym is a set of egotistical dirt bags checking out their pump in the mirror while doing half-assed bicep curls.  

I'll admit to doing this because of purposes of form but it's done about ten feet away from the dumbbell racks and away from any walking zone of high traffic.  Understandably it's ok to watch form and sometimes you want to check out progress, we understand, but get the hell out of the way.

With love,

-Pq

Trying to be the big man on your college campus?

Every student in college, that is attempting to be a bodybuilder, wants to be the biggest and strongest person in the gym in college. Well a great man named Steve Cook has the answer. You may have seen him on Bodybuilding.com once or twice. Cook is a Bodybuilding.com spokes model, Optimum Nutrition athlete and IFBB Pro Men's Physique Competitor.  Cook took time out of his busy life to compose this great training program.

































(The man himself (Steve Cook), just chillin')

I have seen outstanding results in just 6 weeks of the 12 week trainer. I have also seen other people in my gym doing the same routine and have heard nothing but great things.

Being a college graduate Cook understands this is an exciting and new area to explore in a young adult's life. Naturally this program is called Big Man on Campus, because it is directed toward a college students, and has so much insight to offer. First of all there is five sections: nutrition, supplementation, goal setting, time management and life style.  The five sections are meant to break down the complicated life of a college student. Cook discusses in short videos (6-10 minutes) what you can expect being a college student and building muscle.

As I am currently enrolled in college, I thought to myself, "eh...I am on campus, why not try and be the big man?" 




The first week I was sore, very sore. I introduced my body to something I have done before but haven't done in a while, dropsets.  A drop set is, using heavier weight to get to a point of failure, then picking up a lighter weight, and doing the same exercise to failure. For example, you are doing an incline dumbell press with 70 pound dumbells, you get to 10 reps and you can't do any more.  Here is where the fun starts, pick up a weight that is 30-50 percent lighter, so lets say 45 pound dumbells and try to match that rep range immediately after you put down the 70's. Sound easy right?

The idea is simple, just keep going. One thing I want to stress is form.  You can do dropsets till your arms fall off, but if your not hitting the muscles the right way you won't see a change or feel the pump where you want.  Remember from before, the strech, then a contraction? Keep that in mind and have that mind muscle connection on the specific muscle group.

There is more to this program and all you need to do it take the time and watch the videos it's a lot to write out and explain.  Cook does a great job of stressing the importance that this is a lifestyle change and everything needs to be in check.  From your nutrition, training, supplementation, time management and life choices, Cook understands the college life and makes it all clear and easy to follow.

I have taken tips from this that I will alway remember as a progress further not only into the sport of bodybuilding, but in life.

Hyper Hypertrophy - 3 special sets you're most likely not doing

Everybody that has ever set foot in a gym has done a "set" of something with an X amount of repetitions.... duh.  The problem is that people sometimes get too comfortable and adjust to the typical sets with a given rep range.  Sometimes this isn't enough and something is further required to really shock your muscles into hypertrophy for more growth.  When your workouts are looking prime, your failure points and weights are dialed in it's time to start tweaking your sets into something more savage (yeah we're going there.)

Triple Drop Sets
If anyone has every done Neil Hill's Y3T - 9 Week Trainer then you know all about these but can still be incorporated into your workout to help maximize gains.  Well what is a triple drop set?  It's much more than your standard 8-12 rep range because it's tripled.  How?  By lowering the weight each time. 

Here's how it breaks down per set for something simply like chest fly's.  
1. Pick a weight with for a desired failure point and carry out your set normally until failure
2. Without resting, lower the weight in accordance to fail within the same rep range and work again until failure
3. Drop the weight a final time, without rest, and perform the same rep range. 


Hill's program has you go through this with varying rep ranges of 10-12 or 14-16 per drop depending on the workout.  I personally find satisfaction in starting this out heavy for a solid 8 reps and gradually increasing the rep target to the 14-16 range if possible. This is definitely something to gear toward the end of your workout and can be combined to enhance endurance and super muscular breakdown of your troubled areas.  

Another cool tip for triple drop sets?
Use them on a final set of an exercise.  Why stop at the last rep of your leg press?  Throw some plates off, bang out another few reps and drop the weight again!  It's a last ditch effort to milk each exercise for what it can truly be worth. 

Breathing Ladders
Taking a page from The Governator's Blog is something called a Breathing Ladder.  This is a sort of pyramid of repetitions that are determined by your breathing; stay with me. 

The ladder works out like this (using squats as an example):
1 squat - 1 breath
2 squats - 2 breaths
3 squats - 3 breaths
4 squats - 4 breaths
5 squats - 5 breaths
6 squats - 6 breaths
7 squats - 7 breaths
8 squats - 8 breaths
9 squats – 9 breaths
10 squats - 10 breaths

Each is basically it's own set but rest is determined by your own breathing intervals.  When I use these, adjusting the weight accordingly, it can be an helpful tool to incorporate a lot volume into a workout as well as keeping the exercise heavy and proper without beating myself to death.

This is great to throw either in the beginning or middle of a workout and is meant for compound movements after a good warmup.  Further isolation really gets the blood flow to all the right spots once you're good and primed after these.  

Timed Sets

Sometimes a muscle won't grow, you get mad and need to get savage... it's ok we feel you.  Time to let loose and hit up some timed sets and always leads to great experimentation.  The basic idea is to set a timer (3-4 minutes can do it for me) and just go. 

Had enough of chest day? Hop on a chest press machine and start pressing!
Need to get those abs hurting? Hop on a bench and start crunching!
Legs not busting out of those pants, yet?  Grab a squat rack or leg press and get going!

They key is not to go heavy but to pick a weight that the first reps can be obtained relatively easy.  After that you still might have another three minutes to go and will have to take pauses and pump out as many as you can before resting.  The lighter the weight will yield a higher volume and lower injury chances (which is what I prefer). 

3:33 mark shows Antione Vaillant going heavy on deadlifts at the end of his back workout.  This is right where the maniacal kind of volume and little rest needs to be.  This is a great finisher to those stubborn parts that you're just sick and fucking tired of.  



-Pq

Building Your Wingsuit: My Biggest Tips for Your Biggest Back

It's not touched often, it isn't touched hard and its something that can be accomplished alone; of course I'm talking about your back.  Overshadowed by the biggest "Bro exercises" such as the flat "Bro" bench, "Bro" shrugs and "Bro" dumbell curls it seems overshadowed what a big back can do for the rest of your routine.  While "Bro" shrugs can help get you decent traps it takes more to build your Trapezius (traps) and Latissmus dorsi (lats) muscles.

Keeping in mind that the back muscles (when used correctly) are also incorporated into solid benching and chest training.   For myself it has also generated a very strong core and provided a basis for not only busting any moderately fitting dress shirt but granted the ability to carry through many exercises that are heavy on core stabilization (big squats anyone?)

While I admit it might be one of my favorite muscle groups to train, because of its strength I have been able to breeze other muscle groups up with greater confidence and encourage others to do the same for their backs.  I have my reasons for this and here are some tips to keep in mind.

Don't Be Afraid
This is the most important in my book and should be top for everyone else as well.  It is easy to keep in mind that any type of back work should be kept fearless.  What does that mean?  The majority of the exercises going into building your lats and traps are a type of pulling or rowing exercise in which the weight is pulled toward you.  Whereas most exercises are pressed away and might require a spotter (or serious balls if you want to do it on your own), exercises like squats or chest pressing can be intimidating and worrisome when trying to work to your limits.

Most negative motion of back work is typically falling away from you making it easy to stick with limit smashing lifts or endure longer repetitions without being afraid.  The same goes for incorporating your biceps into a routine; the weight is generally pulled toward you and leaves little room for dropping it on yourself.  While none of this isn't meant to forget about muscle contractions and form it is certainly a key element in telling your mind to shut up and let you lift.

Getting A Grip

Antoine Vaillant uses em... like a boss.

One of the biggest hurdles to overcome while building your back is your grip.  The muscles in your forearms will let your grip fail way before your desired rep range for working your back; unless you have forearms bigger than your biceps then maybe.  The best way to work around this is to invest in some decent lifting straps. 

They can be had for under $10, or even free when shopping with some sites, and will drastically improve your back game.  Mostly made of padded neoprene they can wrap around any bar giving your grip a better chance of hanging on while moving through your routine.

Don't just limit it to dead lifting either.  Rows, pulldowns, pullups and even moves like romanian dead lifts (for legs) will help you up the weight and use your target weight.  Personally I've even gone so far as to keep them on for heavy curls or even high rep curls, once fatigue starts setting in, as my biceps will outwork my grip any day.

Speaking of grip this is a good place to mention the grip position itself for bar work.  Many people go as wide as they possibly can while pulling down or not wide at all.  The beauty of working your back is that different grips will have different effects but so long as they make the contraction in the desired muscle groups.  If it's too far and you can's completely contract your back, ditch it and go narrow.  If you're not squeezing you're not gaining. 

Working With Your Elbows
Wait.... what?  
You heard me..... I said ELBOWS.    In between sets I people watch and one of the biggest flaws I see while performing exercises such as the pulldown or any kind of row is there people put their hands.  The majority of the time is spend trying to push their hands farther down than their chest or ram them into their stomach.  Watching this makes my shoulder hurt as well as pains me to see people take the load off of their backs and transfers it to well.... I don't want to know.

The best bet is to start focusing on how deep your elbows go through the movement and how hard the contraction is rather than how far the bar can be pulled.  I've found by bringing my elbows next to my lats (on any pulling or rowing motion), sticking my chest out and contracting my back (squeezing traps and widening lats if possible) gives me the best possible contraction.

Do It One Handed ;)

This one speaks for itself.  By using one arm for the same exercises you can help focus each side when you might be prone to giving a certain arm the favorite treatment (we're all guilty of it at times).  Not only will this knock your pride down a bit into focusing on the contractions than weight but can also serve to pre-fatigue. 

Focusing on one arm at a time for the first two sets can really work your back early.  Following this up with an additional one or two sets with both arms involved will help push each side past their failure points.  It's kind of like productive cheating....

A good dual pulley lat pullown machine, hammer high/low row or even single pulley can be improvised with the right handle.  Don't forget to look for plenty of dumbell work as well as one handed pullups for the daring.

Bring The Gun Show
Through these motions you are using a good amount of bicep effort to help power the weight around making this a prime opportunity to hit them at the end of your back routine.  Warm-up will be minimal as they are already heated from your back workout and can easily be fatigued in as little as two exercises long as the motion is full and the contraction is proper. 

With being said, this is a sample workout of what I've been using to shock myself out of Y3T and get my heart rate higher and will be part of my new secret split (coming pretty soon.)  Everything can be substituted for another piece of equipment and yes, there will be pre-fatiguing.  Give it a try if you dare ;)

-Pq

• 4-5 minutes of foam rolling
• T-Bar Row (substitute low pulley row)
• 2-3 warm-up sets
• 3 working sets reaching failure between 8-12
• Lat pulldown (everyone has this)
• 3 Working sets of 15-20
• Low hammer row (substitute bent over dumbell rows)
• 2 working sets 20-25
• Focus on 1 arm at a time
• Pullups (keep rest short; appx 30-45 seconds)
• 3 sets until failure changing grip each time
• Wide, medium/neutral and then narrow
• Pullup assist can be used so shoot for 10-12 reps with adjusted weight
• Bicep curl machine
• 2 Warm-up Sets
• 2 Working Sets of triple drop sets
• each drop should achieve between 12-16 repetitions
• Dumbell Curls (the big finish!)
• 3 working sets of 18-20 reps per arm
• Note:  I sometimes cut this down to two sets and go for two sets of spider barbell curls depending on my mood :)
• Finish strong with 3 sets of oblique work (twisting situps rock or weighted side bends)
• 7-10 Rounds of Hiit cardio

Swoldier Starter Steps: What you need to know about getting started and motivated!

This article needed clipart in the beginning
so here's Godzilla v.s. King Kong.

One of the biggest questions I am asked surrounding fitness is "wtf how do I get started?"  For anyone who is athletically inexperienced it sucks, it's overwhelming and incredibly intimidating given the general nature of a gym.  It's full of heavy things, sweaty men, people grunting/screaming and it hurts like hell. 

Fortunately we're here to help take some time and extinguish any of the anxieties associated with this task and give a strong foundation to help get started ,practically, with your goals. 

YOU GUYS LOVE GODZILLA SO HERE HE IS AGAIN

MAKE SOME GODDAMN GOALS
Well in case you might not have guessed it it's pretty important but is the most crucial and demands caps lock and big bold foul language.  This means to take a look at where you are currently and decide where you want to be in the future.  Deciding to lose fat versus gain muscle will determine your workout routines and diets so this is important to figure out which path you will take before starting off on it.  

  
START MEASURING STUFF
Regardless of where you want to go you need to figure out where you are.  Establishing a baseline of your current body stats will help you determine where you are going and if your current plan is productive enough.  Start with the basics like a scale, body measuring tape and a body fat caliper.  This way you will know how much you weigh, how big certain body parts are (I lol'd too) and how much body fat is on your frame.

This is a scale..... just in case.

One handed
body measuring tape

Body fat caliper.

This is something you should also be checking up on periodically to see how your progress is and what changes you should be making.  Personally a month is how often I check up on things in order to make adjustments and to compensate for the more immediate causes of body composition change (like a big poop or something.) 

The cool part about these things?  You can typically get the body tape and a caliper as a FREE gift from bodybuilding.com with certain orders over a certain amount.





TAKE NOTE AND KEEP TRACK

Plus Steve Cook is there; What a hunk.

Keeping track of your statistics is the most important thing you can do as well.  While many of you might think this a plug for bodybuilding.com (maybe.....) I have to note that their Body Space is a great resource for getting your goals straight.  It's like Facebook but it allows you to update your body composition, lifting benchmarks as well as setting a goal.  There is also a mobile app as version as well that also includes workouts and videos (god this is so easy.)

Taking pictures is also a great way to keep progress in check as well and see how far you've come.  These don't have to be plastered all over the internet but use them as a tool of progress and motivation.




GETTING PUMPED TO PUMP
You know this is something you want to do but just need a bit of a push.  I say watch a few movies!  Sit on the couch after reading this and curl up with something you know gets your blood flowing.  A good action movie, maybe a romance movie with that "hot" guy you would want to impress or even some sports to keep inspired of what you would like to be like.  

Personally a favorite of mine, and many others, is the 1977 documentary classic Pumping Iron .  This is the movie that not only make names like Arnold Schwarzenegger and Lou Ferigno a household name but it's the movie that put weight training and bodybuilding onto the center stage and out of the side-shows.  While the focus is on the creating of a body into a work of art this film is loaded with heartfelt moments and is often quite humorous. 


For some people the hardest part is getting into the gym.  The new year is coming up and it's prime time to make a resolution for change.  You can say that a gym discount will get you in there or "going with a friend" will help you out a bit more to be motivated but the real motivation comes from within.  If you aren't ready to take yourself there and get the job done, there is no true motivation.

Start with these simple building blocks and get going!  This is a long journey for someone trying to just get in shape or perfect and sculpt with plenty of time to changes along the way.  Just remember to not lose true sight of what you came here for.

-Pq

Focusing on the Fascia: Opening up for bigger gains

Look at this handsome bro.

Who doesn't love muscles?
Who doesn't love science?
Now you're going to get both!
Check this out!

As we've talked about before (if you paid attention) there are different fibers that make up your muscles but unfortunately there is one more thing we didn't tell you about yet; that's the fascia.  Your fascia is almost a sort of webbing that surrounds the muscular fibers, enclosing them and it too can expand, stretch and become damaged just as the type 1 and type 2 muscle fibers would during a workout.  This makes the muscle grow over a period of time, cool right?  So what do we do about the fascia?  Do we just let it sit and have it stretch during the workouts just like and fibers?  You can but if you want to be proactive you need to take matters into your own hands and start stretching.

This was much more appealing than the old yoga lady.

Here are a few methods to help open up your fascia, prime your fibers and encourage more blood flow and prevent injuries from overworking your muscles before, during and after your workout.

1. Manual Stretching
  - We've all done it at one point or another and we might have even hated it but this is the most simply way of stretching your muscles.  Bend and over touch your toes, do what this chick is doing to the right, arms across your chest, you get it.

Even this old bro does it.

2. Foam Rolling
-  A foam what?  I know it looks ridiculous but give me a minute.  Dropping anywhere between $15+ for a decent foam roller will do wonders for your muscles and general flexibility.  Hamstrings, quads, lats and traps; a foam roller allows you to actually roll your body across a round dense piece of madness in order to stretch.

It has its advantages before a workout as it allows you to feel where your muscles are most tense (could even be a patch of built up scar tissue) and "roll" them out until they are loose.  While it works great accompanying manual stretching, this massaging tool (yes it's a massaging tool and cheaper than a therapist) can help reduce built up lactic acid on those painful and sore off days allowing for faster recovery.  Don't say I didn't warn about pain because it does hurt but you'll be glad you did.

3. Trigger Point Therapy

Trigger points and mohawks make you a badass.

-Now if mommy and daddy will foot the bill for this, it's a trigger therapy kit.  Much like the foam roller it is designed in order to "trigger" smaller and more detail orientated parts of your body that a foam roller isn't up to the task of rubbing down.  For instance calves, front/rear/outer deltoids, pectoral muscle groups, biceps and triceps can all be loosened up via the use of one of these kits.  The bad news is that they start at around $60 (I know right?  Looks like bad pottery.)

However there are solutions around this as racquet balls are sold in packs and can be bought for a few bucks.  Tennis balls may also be beneficial but preferably something with a bit of give and the ability to be rolled into more precise areas.  Try a small racquet ball or tennis ball and if you love it, go buy the kit (Kris Gethin did.)



4. Stretch During Your Workout
- All of the previously mentioned methods are great and everything around your workouts but what about during? All of this soft muscle tissue is typically flooded with blood during a workout and sometimes an intense pump gets in the way of stretching the fibers and fascia to their limits.  A favorite practice of mine if to stretch in between sets as well as during a set.

Stretching during an exercise, like lat. pulldowns (handing limp and stretching left and right lats), can really help in allowing blood to drain from your muscles for a few seconds before filling them back up.  The same principle applies in between sets as well and can help prevent failing prematurely to ensure your optimal rep range has been met. 

The ultimate idea here is to allow for maximum blood flow to the muscles and nutrient intake during your workout.  You might even find that you are able to make the most out of each repetition as well as prolong the inevitable fatigue.

Besides, nothing looks more menacing than a pumped up bro delicately stretching muscles.

P.s.  This is something we will look to get pictures of and explain further in the near future so hang in there.

-Pq

Y3T: What it is and why you NEED to be doing it now!!

When it comes to building yourself up for mass, strength or definition it becomes essential to bring all of the different muscle fibers into play for the most comprehensive growth as possible.  It also is just as important to incorporate proper rest in order to allow the muscle fibers to heal and grow to fully function.  Neil Hill is a pretty cool guy when it comes to this.  He doesn't afraid of anything and is considered one of the best natural body builders overseas from the U.K.  He mostly trains now days including fellow Welsh, Flex Lewis (recently crowned Mr. Olympia 212 division and is now a Smart Shaker.)  Through Hill's experience he has mastered his training into the Yoda 3 Training (Y3T for short) for ultimate size and power.  Before we get into my personal experience from it, a little bit of science.

Flex Lewis at the 2012 Olympia
(Placed 1st in the 212 Division)
*dem feathers*

Your muscles consist of the two different kinds of muscular fibers with the fascia surrounding them.  Simply put, pumping up causes the intense blood flow to tear these fibers and fascia which allows them to heal and grow back stronger.  Seems legit. 

Different exercise repetition ranges and varying weights effect the different muscle fibers as such:

• Type 1 Fibers - Respond to longer intensities accompanying lower weights and stresses
• Type 2b Fibers - Respond to heavy burst style of lifting
• Type 2a Fibers - More so the middle man who can handle more intensity at higher weight but not quite as much as the Type 1 Fibers

In order to build mass, all of these fibers must come into play and Y3T aims to please.

 Y3T is a four day split broken up into three weeks... wait what?  Each week of the program has it typical body part splits including

1. Thighs and Hamstrings
2. Chest and Triceps
3. Rest Day
4. Back and Biceps
5. Shoulders and Calves
6. Rest
7. Rest

What makes this even sweeter?  The fact that it's a three week cycle with varying rep ranges as such:

• Week 1 is the heaviest with rep ranges from 8-10 repetitions
• Week 2 gets lighter but the volume increases to 12-16 depending on day
• Week 3 get at some gnarly drop sets, 20+ or 40-50 rep ranges depending on the day

 My first week was meant to establish how much weight would be fitting for each exercise.  This is easily found as Hill has left plenty of room to incorporate warm-up sets and stretching before the actual workout begins.  I used this in order to not only warm the muscle and start the blood flowing but it helps determine which weight will be my working weight through the sets. 

Flex Lewis getting his ass handed to him under
the supervision of Neil Hill and Y3T

Hill stresses the importance of using rest-pauses in your training throughout this program and they do become essential.  There is no rushing any of these routines as your target rep ranges are meant to be met through absolute and utter failure through an emphasis on contraction and proper form.  The thought process is that you are building muscle mass instead of throwing weight around, and gains they came.

Already within the first week of learning to push myself through proper forms and incorporating rest pauses I found that my heaviest working weight in the first week (8-10) reps became working weight for the next week (12-16 rep ranges).  The third week threw me through chaos and even further muscle destruction and then guess what?  You come full circle back into week one ready to lift heavy and turn some heads in the gym.  With initial weights established it was more apparent to me that my conditioning had improved along with my consistency to handle the heavier weights while maintaining form.

In the past few weeks (roughly 6) I may have put on a solid 4-5lbs (about 191 lbs and 195 lbs between 10%-12% b/f) of solid, powerful mass not limited to better leg definition, upper chest size, arm detail and incredible thickness in my back.  Strength gains are through the roof as well in just one cycle.

Week 1:8-10 reps (first time through)

• Squats 290lbs-315lbs
• Rack Pulls 390lbs-410lbs
• Incline Dumbell Press 75lb-80lb each
• Push Press (recovering shoulder in mind) 95lbs-100lbs

Week 1: 8-10 reps (second time through)

• Squats 315lbs-335lbs
• Rack Pulls 415lbs-435lbs
• Incline Dumbell Press 80lb-85lb each
• Push Press (recovering shoulder in mind) 110lbs-120lbs

This is a four week cycle so far and can only wait to see what more results yield.  Strength has increased, conditioning and consistency has persevered as well through due to hitting more muscle fibers effectively. 

Y3T is a program that works and is no joke.  The leg workout is the longest while the others are relatively shorter but if they are done properly using rest pauses to incorporate total failure within the recommended repetition ranges, gains will come and they will be sweet.  This can be done in any gym and equipment substituted so long as the principles are maintained making this an easily accessible program as well. 

Without ranting on and on about how awesome it all is, give it a shot.  If need be, grab a partner (preferably someone who knows the ins and outs of this program) and give it everything you have.  Weight and strength will come in time so do not be discouraged about what weight is being used to work your muscles so long as they are properly worked and fatigued. 

If you are around the Philly Mainline area or on St. Joseph's University campus you can catch me obliterating this routine and will be more than happy to educate anyone on the benefits pertaining to any goal and how to execute this program for maximum gains. 

Eat right, Train hard and ensure plenty of Rest and your body will take care of itself.

The entire program with videos and workouts can be found here at BodyBuilding.com

http://www.bodybuilding.com/fun/y3t-neil-hill-9-week-hardcore-video-trainer.html


-PQ

Heavy Ego? Take a load off.

Reminiscing about the first time I entered the gym, (and really took it serious) I imagined the videos you see on YouTube. Being a big dude just throwing weights around yelling, "Light weight!" "Nothin' but a peanut," but little did I know it’s not that simple. This long and hard road that you're about to embark on, so start with getting your ego in check!

Ego can be defined as, "reactions to the outside world and thus mediates between the primitive drive of an individual’s identity and the demands of the social and physical environment surrounding them" (dictionary.com).

Now, how does this relate to the gym? Take a look around the next time you enter the gym. Are there people that are bigger, stronger, and more ripped than you? Of course! How you take that into consideration is what will help you achieve your personal goals. You identify as being someone that is larger even though you are not quite there yet. Then take into consideration of your environment as you try and stack up, trying the same weight they use, or trying more, just to show them up. It would be great if it was that easy, but it isn't.

So STOP, right here. Think about this, do you want to be someone else or are you doing this for you? Who cares how much you bench? Who cares if you can squat 1000 pounds? It would be awesome to say you can do that but how practical is that for you?

Starting out for me, in a college gym, it was all about the numbers. I thought that that was what bodybuilding was all about, but quickly I found out I was wrong. I wasted a solid three months of my time (and supplements) trying to use momentum to move weights, rather than using proper form and stretching and contacting my muscles to build consistent strength and size. For example, I would try to bench more than I could handle, banging weight off my chest trying to get anything going so I could get the weight up. Not knowing that I could just have easily brought the amount weight down and slowly controlled the weight and lightly touch my chest then push it back to the starting position and see greater results.

With that being said, here are three main things you need to focus on:

Proper Form:

This will prevent injury, have a better transfer of power and hit the correct muscle you are trying to target. I never learned correct form until I got injured, don't wait, ask someone for help!

Full Range of Motion:

Full range of motion will make sure all of the muscle fibers are being activated and not just half of the muscle, or even the wrong muscle.

Mind Muscle Connection:

When you work on a specific muscle you need to squeeze that muscle and be sure you’re thinking in your head that specific body part. For example, if you're doing chest think about streching your Pecs as you come down and then squeezing your Pecs together has you come to the top of a fly or press.

It's not about the weight, it’s about the resistance. A bodybuilder uses resistance and is not concerned about the weight rather than the contractions within the muscle they are working. Eventually this resistance will need to be greater because your body will adapt.

Lifting heavy doesn't focus on the contraction and tearing of muscular fibers that will cause your body to create tears in your muscle that can then be rebuilt to be stronger and larger. Don't get me wrong it will create tears in your muscle and you will get stronger but, there is a far greater risk of injury. There is a difference between weightlifting and bodybuilding (I will write more about in another post).

Lifting heavy, I suffered multiple shoulder injuries as well as causing harm to my lower back from heavy improper squats. I also found out, from taking before and after pictures, my body composition didn't change, not even a little bit.

Dropping the weight down I have seen the most growth, and so have the pros.

Here is a video that sticks with me whenever I work out:



In order to grow, sculpt and change your physique your muscle needs to "stretch and it needs to contract," just like Kai said it’s not about the weight "I will never be a weightlifter." Full range of motion, like I said earlier, is the key to really getting the muscle fibers to tear and creating tears those tears your body will naturally rebuild those fibers. This also causes your body to adapt to the resistance calling for more resistance to get the same effect. It looks impressive when people fling their body back as they do bicep curls, but are they working their biceps? There are exceptions to this, like negative reps, but that is for another post.

Ask Yourself:

Do I want to move around as much as I can and try to be a power lifter? Or do I want to build muscle and try to sculpt my body the way I want?

The choice is yours, but ultimately, bodybuilding is a lifestyle and is a huge commitment. This is a sport that does not bring you instant satisfaction. These things take time, strength will come, size will come, and you need to be patient. Put that Ego aside and get contracting at whatever weight that may be as long as you perform the exercises properly there is no reason why you should be embarrassed or feel self conscious.

I hate to do it but, Tony Horton once said, "do your best and forget the rest." Live by this, because all you really can do is what your body and mind will allow at first. But don't be afraid to break free of that after you have your form and start building some muscle, that’s when the real fun comes in.

-NC

Follow me on twitter! @BIG_SIPS

 

Grinding out your grindage: All about easy food prep!

 This can be the biggest enemy of progress for a busy college student....... the diet.  I'm sure many kids think they have it down pat though; eat breakfast around noon, hit the cafeteria for a salad (cause they're mad healthy, yo) and then eat around dinner time or something (can't eat too late you'll get fat!)  That's nice but unfortunately it's completely wrong.

The average bodybuilder eats at least 6 times a day with the frequency ranging from every two to three hours from the crack of dawn until night.  A fast metabolism helps to not only keep you less hungry through the day (since you're constantly fed) but keeps a constant supply of aminos, carbs, vitamins, minerals and all those good jimmies floating in your system constantly.  Unfortunately this is the hardest part of being fit and achieving your goals healthily but don't worry I got you guys.

The best way to keep things simple is to start in the supermarket and figure out what you need.  I have a methodical way of deciding what to buy and it varies by week depending on what I want or can stand to eat that week but always have similar principles.

-Lean meat in bulk packages is cheaper and since you're going to need it! Lean beef, turkey, chicken, fish (if you have deep pockets) or tofu or whatever vegetarians get their swole from.
-Pick out a complex carb source!  Whole grain pasta, brown rice, Ezekiel bean sprout bread, etc.  If it's on sale... snag a bunch... why not?
-Milk... if you don't drink it... you better start.
-Eggs!  Fast absorbing protein in a vulnerable shell?  Yes plz.  Egg whites are great if you prefer but are much more expensive than their shelled counterparts. 
-Vegatables!  I prefer a few frozen bags to keep around (I'll explain why) and a few sweet potatoes too.

Now that you have all of this lovely food what the hell do you do with it?  Cook it... all of it.


One of my favorite tools for this involves my cast iron griddle/grill.  Invented by Emeril Lagasse in 1942, it was originally used to shield Nazi radio waves while he was on stealth missions into Berlin.  These days its purpose is to supply me with a great cooking utensil.  George Foreman also had a similar electric griddle which might be a better and more suitable for all you college dorm, bros.  Whatever you have, heat it up and get going. 

This week I went with my usual chicken breasts that I butterfly down the side in order to help it cook more evenly on the grill and usually portions slightly bigger than one serving when it's cut.  I'm not a chef so I really just cook it until it's done.  Sorry if that seems lame but it's true.  I also don't use seasoning or special sauce for the whole recipe, why?  I prefer to cook it plain just in case I decide to use the chicken differently per meal.  It might be cut up into a wrap, chicken parm, salad, or a sandwich.  It doesn't help me to have 4-5lbs of chicken seasoned in one particular way and get sick of it right off the bat. 

  While that's going on you can throw your pasta on and let that cook through.  This can be kept in a separate container and used with whatever sauce you feel like, or plain if you're into it. The same thing can also be done with rice or whatever grain you feel like using.  Just as long as you have some sort of substantial carbs to hold you over, pick what works best.

Don't forget to move onto cooking steak if you have it; always something I have on hand.

Once it's cooked, tupperware it up and let it chill for when you need it! 


 But what about frozen vegetables?  For me, I keep them that way and for a particular purpose.  When I portion a meal to go I throw the vegetables in there frozen.  That way when I heat it up in a microwave they're perfectly steamed in the container.  I've found that cooking them ahead of time and then reheating them will leave them mushy and unappealing. 

See not so bad, right?  The process usually takes no longer than 2 hours; including cleaning, cooking, texting, potty break etc.  This way you have a plethora of meat and food to pick up and go at your ready disposal leaving no excuse to not be ready! Now of course I don't eat 6 meals of solid food, this is in addition to any weight gainers and whey proteins around meals and post workouts as well.

Just the tips:
-Buy tupper ware!  Nothing fancy, it just needs to hold food
-Bust out a deck of cards!  A typical meat serving is 4 oz and about the size of a deck of cards.  This deck of cards will help you eyeball out each serving to take with you properly to ensure proper nourishment.  Each serving is roughly 23-25g of protein as well so keep that in mind while packing your food.
-Keep it interesting!  Experiment with different sources of carbs and different meats around different points in the day.  Sometimes I'll bring a sweet potato with me to eat before a workout and they seem to be an incredible source of energy.  I encourage you to try and figure out what works best for you.
-Keep no excuses.  This is it, you're prepared and ready for the battle against nourishment.  The gym is the easy part and now the hardest part has been tackled. 


What foods do you typically like to keep around?

-Pq

Product Review: Universal Storm

Everyone who sets foot in a gym is dying for the biggest and best "pump" they can get.  Along side this comes the immensely flooded marked of "Pre-Workout" boosters and N.O. enhancers (nitric oxide).  What does that mean?  Mix some sweet powder in your fluorescent colored shaker bottle and drink a magical concoction of typical ingredients to get your mind energized (via caffeine) and your muscles primed for blood flow and performance (arginine, beta-alanine etc.)  The problem with these is that you sometimes want something basic and effective to help you get the job done when tossing around the iron.

While toying around with a few thermogenics and working days (only being able to hit the gym at night) my muscles wouldn't be primed enough for lifting after a long day and didn't want to supplement additional caffeine late in the evening as it would disrupt my sleeping (or make me jittery as all hell).  I thought to myself "There has to be a better way!"   Not too much later it was found...

This is Storm by Universal Nutrition.  More so labeled as a "Creatine Cell Volumizing Supplement" this magical blend of essential manhood can be used as a pre-workout and a post workout supplement as well (a post? yeah I know right?!). 

-          So what’s it got?

o   4 different kinds of creatine

§  Creatine Monohydrate

§  Dicreatine Malate

§  Tricreatine Matrix (consisting of Creatine Gluconate, Creatine AKG, and Creatine Orotate)

§  Magnesium Creatine Chelate

o   INOXsulin-7 (wtf?)

§  A blend of supplements that help speed up the absorption and helps keeps insulin maintained during and after a workout for proper nutrient absorption (your “window of opportunity”).

·         L-Taurine

·         Betanine Ahydrous

·         Citrulline Malate

·         Arginine AKG – Nitric oxide enhancer

·         Beta-Alanine – inhibitor of lactic acid

·         Aplha Lipolic Acid

·         4-Hydroxyisoleucine (20%)

Ok cool, a bunch of scientific mumbojumbo and a bro flexing on the container; who cares right?  How is the experience?

The flavor I had was grape and was about as awesome as any grape Kool-Aid will get.  The mixability leaves a minimal amount of grit but considering this is a creatine based product some can be expected.  Keeping the formula simple allows for a modestly small serving size as well and the 9.4g scoop doesn't require a ton of water to take in and goes right to work.

Where the Beta-Alanine "tingle" side effect is not as present as some other pre-workouts (i.e. Cullucor's C4 or Muscle Pharm's Assault), it makes up for in an unbelievable swelling and engorging of your trained body parts.  Most notably, for myself, was the incredible swell in my legs for leg day.  I was impressed at how much swelling my legs would contain considering it is a rather large muscle group to work and yet the muscular stamina induced was top notch.

"Well I see you get a great pump... but it's not as awesome as Assault of Jack3d!" is what a lot of kids might be saying but here's where it gets good.
-No Caffeine in exorbitant doses (which is a nitric oxide inhibitor anyway!) but can be supplemented additionally and in your desired amount if need be.
-80 servings per container (More than that big ol' jug of whey you have!)
-An unbeatable price!  This can usually be purchased for around $30 or less making this less than $.40 a serving!

Why is this not a more popular pre-workout?  Could it be that it doesn't feature a bunch of gritty and maniacal pictures of Frank McGrath in a dungeon of a gym?  It could be.

Cheer up Frank!  I love this stuff and will recommend it to any beginner who may be sensitive to caffeine, a more advanced level lifter looking for a pure nitric oxide enhancer, or a fellow bro who can't afford the sky rocketing prices of other name brands. 

So go ahead and pick up Storm and make Frank McGrath smile a little (he's so sad looking.)

http://www.bodybuilding.com/store/univ/storm.html

-Pq