Archive for March, 2018

Anyone familiar with Layne Norton may have read some of his contest prep articles, as I have – and in fact I used some of his advice when preparing for more than one photo shoot.

Recently he unleashed an ebook which is extremely long and in depth, all about the process of preparing to go on stage in a physique competition, and even though I have no interest in stepping on stage it intrigued me.

First of all, I must say I highly appreciate the fact that when you go to his page (which I refuse to link) it is not one of those 10-zillion page long advertisement pages, it is simply a picture of the ebook and you can choose either the men’s or women’s version — although I’m almost certain they are the exact same book… because throughout the thing it gives advice for both men and women.

So while it was a far better buying experiences than most of the online sales experiences I have to admit that my first read through of the books ok left me annoyed.

Why? Because it is being pitched as a comprehensive 260 page book, which suggests there is a ton of information packed in there. However it could have easily been shaved down by a hundred pages or so.

The first 80-some pages were filled with very basic information about calorie balance… in other words stuff that anyone who is about to enter a show already knows.

The last section is all about poses, which is probably helpful to some people but let’s do a quick reality check… anyone who is serious about getting on stage will almost certainly need a coach, not a $40 ebook to learn this stuff. Having a coach for doing a show is also vital because you tend to be so depleted that it’s almost impossible to do everything with meal planning and creating an effective training program on your own.

Buuut – the book does an excellent job of laying out much of the detailed information a coach would normally be handling so it can be good educationally if you choose to work with a coach and if you choose not to, you’ll have a better idea of why you probably should be.

I actually see the book as more of a narrative in the life of a professional bodybuilder than an actual how-to guide.

There are millions of books that will help you get from bad to good in terms of physique improvement and I believe the goal of this book was to help people go from good to great. Does it succeed in that? Yes in a sense. Layne discusses much of the same topics that can be found in his pre-contest articles but in more depth in the latter parts of the book. He also talks about what to do after a show, which may be excellent for anyone on a restricted diet of any kind.

That being said, I would simply suggest that if you get the book you set your expectations appropriately; it is not likely to be 260 pages of NEW information, but a large dose of old information, some “nice to know” information and a little bit of advice that will very likely be valuable at some point in your life if you want to get ridiculously lean.

I’ve been working on this for quite a while, so hopefully there is some value here for you…

I can’t put my finger on exactly what sparked this line of thinking, but I recall having an “aha” moment when comparing muscle function to our conception of superheroes.

Muscles have many evolutionary functions, we can think of tribal cavemen who had to survive harsh elements including competing with their own kind in order to mate.

Specifically these functions are: power, speed and size

These three functions also happen to be what we attribute to modern-day heroes both in real life and to exaggerated extents in fiction.

Size may stand out a little bit because it doesn’t actually seem on the surface to be a true function, but the more we consider it the more we may value it’s purpose. Consider the muscularly huge people we see – they immediately earn respect. Their size also tells others they are not to be messed with. Furthermore their size seems to correlate to their own confidence which compounds their capability.

A case could be made that balance contributes to this as well… but to be perfectly honest I could not think of a way to attribute balance to superheroes. Still combining balance and strength training seems to have a harmonious effect – making such movements as split squats one of my personal favourites of late.

So if your goal is to create a training program that helps achieve that superhero persona, we ought to consider designing the program to develop these three functions.

Let’s look at what seems to develop them individually:

POWER

Here we look to the world of power and strength trainers. These people are known to lift tremendous amount of weight, but in small bursts. This is where progressing with heavier weights using small repetitions seems to be most beneficial.

SPEED

When I think of speed in mere mortals I usually visualize martial artists. Not only do those committed to martial arts tend to be fast, they also tend to have efficient physiques – meaning lean and toned.

But between working full-time, being a full-time single dad and everything else in my busy life, I simply haven’t had the time to commit to martial arts training, never mind the costs that seem to be skyrocketing in proportion to the rising popularity of MMA.

So it has had me looking for other ways to develop speed. Here is what I’ve found…

Explosive concentric (positive) movements appear to help this area, which can fortunately be trained to a certain extent while performing strength training.

Incorporating such things as box jumps and HIIT sprints/upright bike into your routine also seem to be effective. Just look at the massive quads on Olympic sprinters if you want more evidence.

SIZE

This is an interesting one, because it isn’t strictly about being huge, it’s about LOOKING huge. That is what I’ve heard described as the illusion of size. Basically it amounts to being both muscular and lean enough for the muscularity to look even larger. Basically what we’re looking at training like here is bodybuilding style volume, but we also want to add in a level of metabolic training to use stored fat as fuel. For that I find antagonistic supersets to be best.

So in an attempt to train all these areas within one program, this is what I came up with…

Note: whenever possible use explosive concentrics and controlled negatives

Day 1: Chest and back (rows)

Bench press superset with 1-arm dumbbell rows; 8 sets; reps = 20, 15, 12, 10, 8, 6, 6, 15

Cable crossover superset with seated cable row: 4 sets of 10-12 reps

Incline dumbbell press superset with barbell rows: 4 sets of 6-10 reps

Day 2: Legs

Leg extension superset with lying leg curls; 8 sets; reps = 20, 15, 12, 10, 8, 6, 6, 15

Squats superset with box jumps; 4 sets of 10-12 reps

Bulgarian split squats superset with 1-leg stiff-legged dumbbell deadlifts: 4 sets of 6-10 reps

Day 3: back (lats) and shoulders

Dumbbell shoulder press superset with wide-grip pulldowns; 8 sets; reps = 20, 15, 12, 10, 8, 6, 6, 15

Dumbbell laterals superset with reverse-grip close-grip pulldowns: 4 sets of 10-12 reps

Dumbbell upright rows superset with bent-over dumbbell laterals: 4 sets of 6-10 reps

Day 4: arms

Seated dumbbell curls superset with overhead dumbbell extensions; 8 sets; reps = 20, 15, 12, 10, 8, 6, 6, 15

Dumbbell hammer curls superset with cable press downs: 4 sets of 10-12 reps

Ez curls superset with skull crushers: 4 sets of 6-10 reps

To make this even more effective at least metabolically, try incorporating density something like this:

Week 1: 60 seconds rest between supersets

Week 2: 45 seconds rest between supersets

Week 3: 30 seconds rest between supersets

Week 4: 45 seconds rest between supersets

Week 5: 30 seconds rest between supersets

Week 6: 15seconds rest between supersets

Week 7: 45 seconds rest between supersets

DIET

Obviously what you eat will make a huge difference and what I’ve found to be most effective, practical and sustainable in terms of maximizing body composition is the idea of carb backloading.

In short you eat protein, fat and veggies in the early part of the day and save your carbs for the last meal or two.

If this sounds like a weird concept, you are probably used to the notion of eating your carbs early in the day and tapering then off. The mentality behind this was that you would give yourself energy in the early parts of the day and reduce them while your metabolism is slowing down.

While that does seem to make sense on the surface, if we try to think about it from another angle the picture will look a little different.

Reason number one to avoid early carbs: at the start of the day we don’t “need” extra energy. In fact if your body determines it needs extra energy, in the absence of carbs it will take the energy from stored fat – which is what we want!!

Reason number two: our brains send different kind of messages depending on the present food sources. Protein and fats send messages (neurotransmitters) that are energizing and motivating, while carbs tend to be more relaxing and feel-good. This makes it clear that we want the protein and fats early and carbs later on.

Give this puppy a 6-week run and let me know how it works for you!!!