Joe Weider’s 47^th Mr. Olympia is coming up this weekend so I found it fitting to make this week’s blog post a preview of bodybuilding’s biggest competition. I am one of the few people who actually follows professional bodybuilding somewhat closely, so I am aware of who the top ten or fifteen bodybuilders in the world are and how they usually stack up against each other.

First off I want to say a big Congratulation to Newfoundland’s only pro bodybuilder, Frank Mcgrath, who will be competing in this years Olympia. Frank qualified for the Olympia by placing 3^rd at the Tampa Bay Pro on June 25^th of this year.

All athletes have had to overcome adversity along their journey and Frank is no exception. Frank suffered a severe right triceps tear in 2008 which left his right triceps visibly different from his left. He came back from this injury and competed in the 2009 Tampa Bay Pro bringing his most shredded condition up to that point and placing 9^th. If this were not enough to have to overcome, in early 2010 Frank was badly injured in a car accident. Frank was driving in his car and got T-boned. His arm went through the windshield leaving a large gash on his arm. His spleen had also been ruptured and it had to be removed. The accident left Frank in the ICU for a period of time.

The 2011 Mr. Olympia has 30 competitors qualified. This means that Frank is among the top 30 bodybuilders on the planet. To recover from such an accident and make it to the Olympia stage the very next year is an incredible feat and shows Frank’s strong character. Congrats to Frank, I cannot wait for him to represent Newfoundland on the big stage!

I was able to attend last years Olympia and I have to say it was quite the humbling experience. Not so much seeing the competitors; yes they are all freaks, but to see some of the fans walking around 300(+)lbs, under 6’ tall, in decent offseason shape. It makes you really begin to realize that there are some freaking huge guys out there. After an experience such as that you really change your perception of what “big” (as in muscular) really is. The people you considered big before, really aren’t that big after seeing such huge humans out there.

So here is my Top 5 prediction for this year’s Olympia:

 

#5 : Dexter Jackson

Dexter Jackson started competing  in the NPC as a shredded  lightweight. The lightweight  division in NPC competitions is  from 143.25-154.25 lbs. He now  competes at a shredded 230 lbs. He  is a seasoned competitor. He has  won multiple shows, even beating  Jay Cutler in 2008 for the title of  Mr. Olympia. In 2008, Jay Cutler’s  condition was off and Dexter was on  point and shredded as always. The reason I have placed Dexter  5^th and not higher is because in  this past year he hasn’t shown his  trademark conditioning. He is not  the biggest bodybuilder out there,  but when some of the bigger guys  come in a bit softer he beats them  on conditioning and symmetry.

 

# 4: Dennis Wolf

In real life Dennis Wolf is a freaking huge guy. He has a big wide frame and is always criticized for not filling out his frame enough. He placed 5^th in 2007 and 2010 and 4^th in 2008 at the Olympia. I have him placing 4^th this year and not 5^th because Branch Warren, who I would have predicted to take 4^th place, is out with an injury and will not be competing this year. So as a result I have moved everyone up a placing.

 

 

#3: Kai Greene

Kai Greene

Kai Greene is one of the only people on the planet who carries enough width and thickness to give Jay Cutler a run for his money if he shows up in shape. His back is the best of the top pros. It is super wide with lats that insert at the glute. His legs pretty much match Branch Warrens who is known for having the best wheels in the sport when they stand side-by-side. Kai’s placing at the last two Mr. Olympia’s has been disappointing as he has shown up far from his best. I think he will fix whatever mistakes he has been making in the past and show up on point this year.

 

 

#2: Phil Heath

One of the craziest things I have ever experienced is when Phil Heath walked out on stage at the 2010 Mr. Olympia night show. The thousands of people in attendance exploded in applause when this unhuman-looking beast walked out from behind the Olympia sign. Phil looked like a man with football equipment on, except it was muscle. Phil placed a very close 2^nd behind Jay Cutler in 2010. Many people thought that he should have placed ahead of Jay Cutler and won the show. In my opinion I agree with last year’s results. When Phil was on stage by himself he looks like Mr. Olympia, and he probably did have the best “physique” on stage that day. But when you see Phil and Jay side-by-side you can see that Jay has a bigger, wider frame, especially across the shoulders and this is what, I believe, gives Jay the advantage against all the other competitors. Jay is just too damn wide.

 

#1: Jay Cutler

If Jay Cutler comes in at his best I think he is too big and wide for any of the other competitors to beat him. He may not have the prettiest physique, but his overall size and thickness gives him the edge on everyone. If he is slightly off and either Phil or Kai are on fire he can definitely be beaten. But these predictions are only based on what I think may happen if everyone comes in on point, which rarely ever happens. Jay placed last at his first Olympiaand worked his way up through the ranks relentlessly placing 2^nd behind Ronnie Coleman for years before finally beating Ronnie for the title in 2006. If he wins again this year it will be his 5^th Mr. Olympia title.

For more info and to keep up-to-date with the 2011 Olympia check out http://www.mrolympia.com/2011/index.html

JP

Ladies you don’t want to miss this exciting program at the Personal Best Studio…

 

Ladies “PHOTO FINISH” Transformation Bootcamp Program!

The next Photo Finish Program is going to be offered soon (starting Monday March 5th) at the Personal Best Studio and space is limited to just 12 people.

You get the expertise of both myself and Norma Jean Hall as your trainers and we are very excited to be teaming up and offering you this Program!

What is the “Photo Finish” Program all about?

Get ready for an intense, 8-week, fitness training program! You will get everything you need to transform and sculpt your body and achieve the fastest results possible! The Program is designed to prepare you for a professional Photo Shoot! The 8 weeks will wrap up with a studio photo shoot that is included as part of this exciting “Photo Finish” Program!

Here is what you will get…

• You will receive the specially designed “Photo Finish” Meal Plan.  Nutrition is crucial but it doesn’t have to be bland and boring! We break the meal plans down into phases to eliminate the guess work for you. Tasty meals with Results!

 

• You will train in a small, group setting with Norma Jean twice per week – that’s 16 semi-private, personal training sessions, which are included in the Program. Plus, you will get the “Photo Finish” Training program that maps out exactly what you should be doing every day of the week to get maximum results.

 

• The Program wraps up at the end of the 8 weeks with a professional photo shoot, hair and makeup is included!

IMPORTANT FACTS!

There are a lot of great training programs and different workouts out there that you could follow, and there are tons of different diets, fads, etc. that “can” work…but what really makes the difference in seeing amazing results?

In my 15+ years in the fitness industry having helped HUNDREDS of bootcampers transform their bodies and dozens of males and females compete in Bodybuilding, Figure, and Bikini Model competitions (but this is not about me, it’s about how I want to help you) I have learned  the important “extra factors” to results.

I have learned, what you need and what will guarantee your results with the “Photo Finish” Program is…

1. A Clear Goal: A clear goal is necessary. It’s proven that setting goals will help you achieve better results. If someone just says “I want to be in better shape” that isn’t enough. The more specific you can be with your goal, the better. That is why my competitors see such amazing results; their goal is to be in the best possible shape on stage. With the “Photo Finish” Program the goal is crystal clear…to be in your best shape possible and photo shoot ready, so that we capture pictures that you can be proud of!

2.  Accountability: Without accountability it is too easy to fall off track. When you start this Program…it’s on! There will be no more procrastinating and starting next Monday. We will help you stay on track with weekly check-ins. Measurements, weigh-ins and progress pictures will be taken. We do this because it works! 

3.  Motivation: NJ and I want you to achieve the best possible results with this Program; it is important to us, so we will be there to encourage you and motivate you along the way. There will be mini-challenges set up throughout the Program to keep you excited and seeing results!

4. Set date/deadline: Maybe you have heard the quote…

“Work expands so as to fill the time available for its completion.”

Well this is also true for fitness and health as well. Having a set date or deadline forces you to take action and achieve your goal! With the “Photo Finish” Program the date is set for exactly 8 weeks! 

As you can see, all of these factors are connected and that is why this Program works so effectively!

Not only are you going to enjoy having a new, fit, sexy body! You will also get to take part in a fun and exciting Photo Shoot! 

Maybe you have seen a friend or someone you know on Facebook who has had a physique or fitness photo shoot? Well if this is something you have considered but were not quite ready or sure, now is your chance, not only to get in the best shape of your life, but to wrap it all up with some amazing photos that you can be proud of too!

Here are some of the results of past Photo Finish…

 

 

 

You can check out more amazing Photo Finish pictures here on the Personal Best Facebook Fan Page…

==> http://www.facebook.com/PersonalBestFitnessStudio

 

 

Included in the Photo Shoot you will receive…

• One-on-One Profesional Photo Shoot (approx 45 minutes of any type photos that you want!) Norma Jean and I will also help you with suggestions for the shoot to capture some amazing pics!

• Hair and Makeup will be done by a professional right before your shoot!

• A  disc of 15 edited Photos! Plus, the option to have more or get some printed will also be available. 

Right now for an investment of $499 you will receive everything: the Meal Plan, the Workouts, the Training Program, the Motivation and the Photo Shoot!

We are only taking small groups of 6 Ladies and this Program will be limited to two groups only. 

Call or email NOW to secure your spot in this exciting Photo Finish Program!

753-0303

or

info@personalbeststudio.ca

Committed to your Success,

Andy Pratt and Norma Jean Hall

>>>>>>>>>>>>>>>>>> 

Q: Is the Photo Finish Program right for me? 

A: The Photo Finish Program is for all experience levels. We will motivate you and push you to get great results, but the workouts will be go at your own pace…don’t worry we know when you are able to do a little more!

Whether you just want to lose the last 5-10lbs or if you are just starting out and have 20, 30, or 50+lb’s that you might want to take off, the Photo Finish Program is all about a supportive atmosphere, getting the best possible results in 8 weeks, looking and feeling great and being proud of your results!

Q: Do I need to wear a bikini in the photo shoot? 

A: No, not at all, you are certainly welcome to get some great “after” pictures in swimwear; however, this Program is designed to help everyone achieve their own best body and we will work with you and make suggestions for fitness or casual attire to capture some great photos!

Check out what some of Andy’s past clients have had to say about how he transformed their bodies…

 

 

 

Hey gang,

 
 

Andy here, and today I’m with Norma Jean Hall, the newest addition to the Personal Best team!

 Norma Jean (“NJ”) is a top Provincial Figure competitor, wife, mother and Certified Personal Trainer.    NJ is following her passion and beginning her career in the Fitness industry. In my 15+ years in the fitness world I have to say that the amount of knowledge and enthusiasm that NJ shares is a rare find!  

 

 

Andy: Hi Norma Jean, I’m super excited to have you on board at Personal Best Studio! How about first of all giving us a little background on how you got started working out and your journey to having the lifestyle you live today?

 

NJ: Well Andy, it is a long story, but I will try to shorten where I can. I was always active, exercised and tried to be healthy; however, weight loss didn’t come as easily after I had my son, Zander. I gained 65lbs or more and was quite uncomfortable. I knew that I had to lose the weight and be healthy for myself and for my family.  I tried all the gimmick diets and exercised at home in my tiny little room while my son slept in his car seat on the sofa.  I worked my butt off every day and ate little to nothing. At first I dropped a lot of weight, but then I hit a plateau and I no longer had any energy or drive. I started researching everything I could about diet and exercise and realized that I had become the newly coined term: skinny fat. I was not eating enough and was a so-called cardio queen.

Norma Jean (“NJ”) at the 2010 NLABBA Bodybuilding, Figure & Figure Model Competition

I signed up at a local gym, obtained a personal trainer and began reading everything I could on nutrition and exercise. There is a lot of information out there, and it can be overwhelming at first, but I stuck with my goal. I learned basic resistance training and nutrition and I was hooked. For once I was completely satisfied with myself and proud of what I had accomplished.

Then I decided to take it to the next level and compete in the provincial bodybuilding and figure show.  As you are aware, competing is a tough gig, but I wanted to challenge the  love that I had for this new life and prove to myself that I was being true to myself and that I was doing this for me. While training, I had an “A HA” moment (you ladies will know what I mean) and realized that this was no longer a hobby for me…This was a lifestyle…and a life that I wanted to live forever and share with others. I decided to focus on helping people reach their goals by sharing my knowledge and experiences, staying positive and motivating others whom needed the extra push.

I have trained, wrote programs and helped with nutrition for those I knew in the past, but worked full-time in a corporate position within the Oil and Gas industry. I was good at my job, but I was not being true to myself. So with the support of my close family and friends, you included, I decided to switch gears and become a personal trainer full-time!!! And I must say, I love every minute of it. When I help a person get through their last rep, or give someone a healthy recipe that they like, my day is made. It is hard to explain, but I know that this is what I am meant to do.

 

Andy: I know exactly what you mean NJ, working as a Personal Trainer is very rewarding and I, too, feel very fortunate doing a job I love. I believe that holds true for anyone, and anything; if you don’t love what you do, find your passion!

Also, congrats on such an amazing transformation and taking action with a positive lifestyle change! You mentioned at first you were a little overwhelmed, was there anyone that inspired you or was there a source of inspiration to help you stick with your goal?  

 

NJ: Although I have many inspirations, my son is top on the list.  I knew that I had to be healthy and increase my energy level if I was going to keep up with him. Prior to exercising and living a more healthy lifestyle I would have times when my lower back muscles would spasm and this decreased my ability to move.  One of my major goals in losing the weight after pregnancy was to improve my overall strength so my back would not give out on me and I could pick Zander (my son) up and play with him.
 
Once I lost the weight, I looked to local inspirations in the Health and Fitness industry to motivate me and keep me on track and I started to research the NLABBA.  Maintaining a healthy lifestyle is not always easy but the more people you surround yourself with that have similar goals, the more support you have and the easier it gets.
 
I studied psychology in University and understand the importance of surrounding yourself with support systems to help you achieve and maintain your goals.  People often ask me why I need a trainer to keep me on track if I am a Personal Trainer myself.  The answer is simple: being accountable to someone other than yourself gives you the extra push you sometimes need when you can’t get through the workout and the support helps keep you in the game when you are having a tough day. Everyone needs that from time to time.

 

Andy: I agree NJ, accountability is huge. That is why we build an accountability factor into so many of the programs that we offer at Personal Best Fitness Studio. It takes more than just the right Nutrition and Training program for someone to see dramatic results. Training and Nutrition Journals, writing down what you eat (even the wine or chocolate cake!), writing down your goals, setting timelines/end-dates for your goal(s) are all forms of accountability that work! Also scheduling in your workout sessions with a Trainer and making your workouts at set appointment times might be just what is needed to see results.

NJ thanks for taking the time to share your story and fitness tips with us today. I’m thrilled to have you join the Team at Personal Best and I’m excited to team up with you on the “Fit and Fabulous” semi-private Personal Training group sessions and the brand new Ladies “Photo Finish” Transformation Program! I know with the knowledge and passion you bring to the table members at the Studio are going to love working with you and see some awesome results!

To close this out, lets wrap this up with a few speed questions, I want to know the first answer that pops in your head!

Favorite exercise?  Pull Up

Favorite body part to train? Shoulders

Figure Athlete you most admire? Nicole Wilkins

Favorite healthy meal? I know Garrison, your husband, is an awesome cook! Mexican Sweet Potato Bake – I will have to share the recipe soon!

Yes please, I definitely want that one! lol Favorite treat meal? Chocolate cake

Cool stuff NJ! Here are a couple of non-fitness questions…

Favorite band or music? Rod Stewart is one of my all time favs, but I listen to Top 40 music when I’m doing cardio.

Right on, Stacey is a Rod Stewart fan too, you’ll have to come to Vegas with us so you can go to the show with her and I won’t have to go, lol, just kidding!

Favorite movie? That is a tie between “GREASE” and “The Fighter”, depends on my mood

Awesome stuff NJ! Thanks for taking the time to share your story with us today!

 

 

 

As promised, here is the next installment of JP’s “Bodybuilding Corner”

To answer the above question in one word I would have to say BOTH. In this post I will go over leg training for maximum muscle growth and how periodization may be the key in getting the big quads and thick hamstrings you want.

If you have ever been to a regional bodybuilding competition you would have noticed that the most commonly underdeveloped body parts are usually: 1) thighs (i.e. quads and hamstrings) and 2) calfs. I believe there are a few different reasons for this.

First, training legs to failure, and past failure, is hard work. It is very painful and uncomfortable and those feeling can last days. My legs are usually sore for 3-6 days each week, averaging probably 5 days by the time all discomfort is gone and everything is good to go again.

Second, people don’t get the same “attention” from the general public for having well-developed legs as they would from having big arms or a broad chest.  A person’s legs are usually covered, unlike a person’s arms or chest (“downtown muscles”). Therefore, anyone who trains and has no concern for placing well in a bodybuilding competition or having a complete physique could use this as their reasoning for their lack of effort when it comes to leg training. I hear it all the time. I remember once when a guy, who I had seen working out at the gym I train at for over a year, asked me if he HAD to train legs. It seems logical to me that if your goal is to look a certain way or become stronger, you should put most of your effort into training the large muscle groups such as legs and back. These two muscle groups make up the majority of your body’s muscle – about half of your body’s skeletal muscle is in your legs alone. So yes, you do have to train legs….

The third reason is genetics. Every person has their own unique genetic strengths and weaknesses. Two people can give equal effort to grow and strengthen a specific body part but see unequal results because some people just respond and grow better than others. I have heard people say “I have bad genetics.” Yes, genetics do play a role in how strong you are and how you look but this phrase is too often used as an excuse for lazy people who don’t want to put in the hard work, sacrifice and consistency it takes to achieve their goals. There has to be HUGE amounts of work put in before you even begin to see what kind of genetics you really do have. You will never hear a true iron warrior complain about his or her “bad” genetics. That’s the whole thing about playing the hand you are dealt to best of YOUR abilities. There are obstacles that you will encounter along your journey and in life in general. Lots of them. But often times the difference between someone who will achieve their goals and someone who will not is perspective; one person will see something as the reason why they can’t achieve something and another other person will see that same thing as just another obstacle that they have to overcome. Simple as that. If a person is driven enough and willing to do whatever it takes, then in the time it takes for you to complain about your genetics they have either eaten their next meal or performed three extra forced reps. So don’t waste your time complaining about “genetics”.

Now I will outline a full 3-phase, 15-week Leg Training Program. You will train legs once a week as is normal in most bodybuilding splits, but you can incorporate some of these leg training techniques in your other workouts if you like. The exercises will stay the same throughout the whole Program, only the sets, reps and weight will change as you progress through each phase. There are basically two concepts to keep in mind: progressive overload and changing routines before the body can become accustomed therefore slowing down or stopping results.

 

Phase One (Weeks 1-5):

In this initial Phase you will be performing between 15-20 repetitions per exercise, per set. Work up to failure on your final set. For the first week of this Phase pick a weight which causes you to reach muscular failure at 15 reps. For the second, third and fourth week use the same weight as week one but each week increase your reps by one on each exercise. So at the end of the fourth week you hopefully will be doing 19 reps with a weight you could only do 15 reps with before starting this Program.

The fifth week will be a back-off week. When training this intensely, depending on nutrition, age and a number of other factors, overtraining the CNS is a possibility. In this week you will train hard enough to maintain the gains you made in the first four weeks but not hard enough to really put a lot of stress on your nervous system. There will be three back-off weeks throughout the 15-week Program (i.e. weeks 5, 10 and 15.) These are needed to ensure you are recovering from your intense workouts and not constantly putting tremendous stress on your joints, tendons, ligaments, muscles and CNS.    

 

Phase Two (Weeks 6-10):

In this Phase you will be going to failure on the final set of each exercise with a rep range of 6-8. Then you will use High Intensity Techniques (“HIT”) to push past failure on each exercise. All of the HIT techniques I mention below were explained in last week’s Bodybuilding Corner blog post: “Intensity, Intensity, Intensity”.

On exercise #2 you will do 2-3 forced reps. Remember to have a good spotter and use the safety rack pins so if you have to bail the weight you or your spotter will be safe. If you do not have a spotter perform your final set of exercise #2 as a Rest/Pause set.

On the final set of exercise #3 perform 3 forced reps. Perform exercise #3 with a weight where you reach failure in 6-8 reps then put your hands on your knees to spot yourself and perform 3-4 extra reps.

On the final set of exercises #4 and #6 perform a Triple Drop Set.

On the final set of exercise #5 you are going to do a Rest/Pause set.

Remember that Progressive Overload is the key. Log your sets and reps and make sure your goal is to slightly beat your numbers from your last workout, either by doing an extra rep or increasing the weight slightly.

 

Phase Three (Weeks 11-15):

In the final Phase we will incorporate a slightly higher volume routine. Keeping Progressive Overload in mind but going to failure on the final two sets of each exercise. In this Phase you will do straight sets with a weight that causes you to reach muscular failure at 10-12 reps. The goal is to try and get the same amount of reps on your second set going to failure as you did the first set. This is difficult to do after reaching failure on the previous set. If you can not perform the same amount of reps on both of the sets aim to get only one less rep on your final set.

Now the exercises:

Exercise #1 (Leg Extensions): These are done only as a warm up. Do 3 sets of 20 reps with 1 minute rest between sets. This will get the knees warm before you begin any heavy compound movements. The sets should be only a medium difficulty and do not go close to failure on them. 

Exercise #2 (Barbell Squats): Big surprise eh? Perform a total of 4 sets. Start off with a light weight and pyramid up each set. Do not go to failure on the first 3 sets. On your last set you will go to failure or beyond failure depending on the Phase. This is the “Money Set” you could say.

Exercise #3 (Leg Presses): Execute this exercise in the same manor as the Squats. I prefer to place my feet wider on the platform so it is possible to get a deep range of motion. A common mistake I see when people are doing this exercise is to load up the machine with too much weight and do quarter range of motion. This is going to be less beneficial for your Quads, Hamstrings and Glutes than doing a deeper range of motion. I think if you are going to do a compound movement, keep it a compound movement. Do it right and move some weight. When you do an Isolation exercise then you can target a specific muscle group or a specific area of a muscle group. 

Exercise #4 (Leg Extensions): This time perform your leg extensions as an actual working exercise. Go to failure on the later set, or sets.

That concludes the exercises for your Quads. After you finish these four exercises take a few minutes to rest and begin the following exercises to work your Hamstrings.

Exercise #5 (Hamstring Curls): Do 3 progressively heavier sets and then do your final set to failure with whatever rep/weight scheme prescribed for the Phase.                

Exercise #6 (Barbell Stiff Legged Deadlifts):  These are straightforward. Perform your reps/sets as set out in the Phase

I generally do not think it is a good idea to train your Calf muscles in the same training session as Quads/Hams/Glutes because by the time you are finished working your upper legs you should not have enough energy left to put the needed effort into your Calf workout.

There you have it. Give this Program a try and I guarantee, if your nutrition is in check, you will have a pair of slightly bigger and stronger legs after 15 weeks!

 JP

Andy here, today we have a guest post from one of my trainers, John Perry. John will be writing a weekly column called “Bodybuilding Corner”.  Even though John is only in his early 20s, he is as strong as an ox and I have a lot of respect for his knowledge of strength and muscle-building techniques. Take it away John!

 

Although I am only 22 years old I have learned a great deal since I began lifting at age 17. Growing up I was a skinny kid who got picked on a bit and spent most of my time playing hockey. In the summer before my last year of high school I began weight training with the goal of getting stronger for my last season of high school hockey. I quickly began to enjoy the lifting more than hockey.

 

When I began lifting I was 155lbs and 5’10″. I began lifting in a room at my house where I trained consistently, by myself, for a little over a year before moving away from the little community I grew up in to a place that had a real gym. Since I began training over 5 years ago I have bulked up to 260lbs then dieted down and competed in a bodybuilding competition last year at 198lbs. I have bench pressed 405lbs, squatted 605lbs and recently did a gym squat of 405lbs for 16 reps at a body weight of 220lbs. All of these lifts were in the gym, raw, with just wrist wraps and a belt.

 

I do not claim to know everything about all aspects of bodybuilding for all people. A big part of the bodybuilding journey is figuring out what works for YOU. For the last year I have been helping people do just this by working as a personal trainer and, recently, as the general manager of Personal Best Fitness Studio which is owned by my good friend, Andy Pratt. Now before I get started I just want to say that everyone is different; not everyone will respond the same to a certain training program or diet plan. However, there are some broader guidelines about training, diet and biology that apply to everyone:

 

Intensity, Intensity, Intensity!

 

There is a difference between training optimally and absolutely efficiently and just going in the gym with the goal of making a specific muscle group sore. One common mistake I see all the time is when a person forgets, after training for a little while and building a base of mass, about the two words upon which they were probably told to model their training around: PROGRESSIVE OVERLOAD. THIS IS WHAT BUILDS MUSCLE AND STRENGTH LONG TERM.

 

Do not forget this simple principle. Keep track of your workouts, sets and reps either in your head or if needed, in a log book.

 

How many people have you seen in the gym actually going to absolute muscular  failure in their training the last month? Probably not many. The same people will not progress consistently over the long run because they are not training efficiently. Let me explain…

 

Someone may be putting in some effort and could be doing 30 sets per body part but that is not necessarily what is going to stimulate muscle growth after a certain point in your training as a bodybuilder. There comes a point in your training where the body has to be pushed past what it has previously done, either in reps or weight. And if you can push your body past this threshold consistently there is no reason you will not continue to get stronger, and a stronger muscle is most often a bigger muscle.

 

After the initial stage of strength training the body needs a greater stress placed on it to adapt to. Performing 225lbs on flat bench press for 8 reps, on your heaviest set, week after week WILL NOT cause your chest to grow. What WILL stimulate growth is doing 9 reps. One set of 9 reps is more beneficial than 5 sets of 8 reps in most cases.

 

What I am saying is you have to push past your limit in order to obtain continuous muscle growth. Keep in mind when intensity is as high as it has to be to push through your mental and physical barriers, the volume of the workout (i.e. the number of reps performed) cannot be too high. This is simply because a muscle group physically cannot perform many sets with an intensity level of absolutely 100%.

 

The following are three techniques you can incorporate into your workouts immediately to increase the intensity of your workouts. Remember to only use these techniques on your final and heaviest set of whatever exercise you are performing:

 

1.) Rest Pause: Pick a weight with which you can perform 6-8 repetitions to failure. Perform 6-8 reps then take 15 deep breaths and perform another 1-3 reps. Then take another 15 deep breaths and perform another 1-2 reps.

2.) Drop Set: Pick a weight which you can perform 8-10 reps. Perform 8-10 reps then lower the weight and perform another 4-6 reps. Lower the weight again and repeat this another 1-3 times to really break down the muscle fibres.

3.) Forced Reps: Pick a weight that will have you reach muscular failure within 6-8 reps. Perform 6-8 reps by yourself then get a training partner to spot you and help you move the weight for another 2-3 reps. I believe that this technique has been the most beneficial to me in my training.

 

I have found that if you reach failure on barbell squats, for example, and you have a spotter that you trust to help you to perform another 2-3 forced reps it may be the ultimate technique in increasing the intensity of the set. This, in turn, makes the set as productive and efficient as possible. Remember if you try this technique while squatting always have a good spotter and set the squat rack safety bars set to a height that if in the unlikely situation you have to bail the weight you will be able to escape from underneath the bar.

6-Time Mr. Olympia, Dorian Yat

 

Dorian Yates, 6-time Mr. Olympia, once said that he has often seen people do too much volume, but he has never seen anyone train too intense. Now, let me clarify. I am not saying that training with a higher volume and multiple sub-maximal sets per exercise to failure is totally pointless. I have made gains training this way and the fact is, when you initially start training you do not have to do a whole lot to make gains in muscle and strength. This is because the body is going from doing nothing to lifting and this, in itself, is enough stimulus to trigger muscle growth. But I do not believe, over the log run, as a person becomes more advanced in their training, that high volume training is the most EFFICIENT route. In other words the guy who trains for half an hour with the goal of beating last workouts numbers will be much better off than the guy who is in the gym for an hour and a half training blindly with the goal of just getting a muscle group sore.

 

I hope you find these tips helpful and leave me a comment if you use these technique in your own workouts! Stay tuned over the coming weeks for more posts in JP’s Bodybuilding Corner!

 

JP