Category: Exercise

It has been a goal of mine ever since I began competing to have the opportunity to judge a bodybuilding show.  Last weekend I got the chance to do just that at the NABBA-WFF Christchurch Grand prix, organised by Richard and Annette Parnham.  The show was an outstanding success and there were so many highlights throughout the show that I thought I would share them and my perspective from being on the other side of the judges table.

I know as a competitor that you can be so focused on what you are doing that you don’t notice all the hard work that goes on behind the scenes-this time I got to take it all in.  The first thing I noticed on arriving at the venue was that the backstage area was well prepped and ready with Mark De Lew (Oomps) as backstage manager.  He is the best at what he does; excellent organisational skills, professional, hilarious and being a former competitor, knows his stuff!  He takes all the stress out of the backstage area and does it effortlessly.

As I moved from backstage to the judging table I was impressed with the amount of prizes that were side stage.  Richard and Annette must spend all year organising and getting sponsorship as there were supplements, electrical devices, gym apparel, bags and 42 inch TVs and more up for grabs.  The trophies were expensive looking and then there were the overall trophies which looked like valuable pieces of art!

The judging panel were all friendly and down to earth people who are past or current competitors who just want to give back to a sport they are passionate about.  The head judges, Alex Simays and Maree Stubbington were transparent and clear in their instructions of how to judge each class and it was great to see Chris Gooch (one of the best athletic competitors in NZ) their being a “test judge” too.  Leanne Simays was our “lead” judge making sure that we were on task; her knowledge and direction definitely helped to make it a great learning experience.  As a competitor it is always important to be able to ask for guidance and to be told why you received a certain placing.  I have experienced just that with NABBA-WFF, in fact last year the advice I received during the very same show was instrumental in helping me win the overall!  Like last year the judges were approachable and willing to share their expertise.

Now for the show!  It started right on time with MC Kingsley Hannah, a seasoned pro when it comes to engaging the crowd, introducing “Moorehouse” to kick off the show!  Wow! Unexpected but very much appreciated by the audience.   This was a show where they had thought of everything and left no stone unturned to make it a memorable experience.  The interactive activities with the audience like the children’s pose down and the adult isometric side raise with protein bags was a hoot and the prizes for it were phenomenal.  We had the pleasure of seeing Mark Anderson guest pose and for a massive man he showed all his expertise and experience on how to move and pose gracefully onstage.   Moorehouse came back on later on to keep the momentum going too.

At half time during the one format show I went backstage to see how it was all going.  Lisa Menzies of GO Figure was there- she is a great personality who always does her best to highlight athletes and cover shows around the country.  Mark De Lew, Missy Hawkins and the team were doing their thing and the vibe was just as it should be- positive and relaxed.   It was also good to catch up with Sam Murphy, photographer extraordinaire.  Richard and Annette were busy, as they were throughout the show, making sure everything continued to run smoothly.

The athletes in all classes were of a high standard and it was a real treat to judge and see that we as a panel were in agreement to where the athletes placed on the day.  The overall winners were international standard; with Phil Kuklinski taking out the overall physique looking huge, lean and proportioned.  He must have the biggest rear delts I have ever seen!  Overall figure champ Sue Bettridge was as awesome as ever and WFF athletic champ Stephanie Blake epitomised the look that this class entails.  19 year old Alex Faulkner won the overall athletic Men’s title with one of the most shredded physiques I have seen on a NZ stage- Awesome to watch!  Also, since NABBA-WFF is affiliated with NABBA International all these athletes have now qualified to compete at their respective international NABBA competitions.  Other competitors that stood out for me on the day were Guy Priest who won class 2 Athletic with a classical physique and Elroy Shum in Class 4 Athletic who will be tough competition when I return to the posing dais.

So from the other side of the judges table I have to say in all the bodybuilding competitions I have been to over the years this was the best show for the athletes and audience alike.  The people, atmosphere and prizes were second to none and a credit to Rich, Annette and the NABBA-WFF team.

 

 

 

 

 

 

 

TORQ stands for tension-overload-resistance-quantity and it is the latest addition to Steve Holman’s sarcoplasmic arsenal for increased muscle size.  Basically the idea is to increase the muscles’ time under tension by utilizing higher reps with shortened rest periods to induce sarcoplasmic growth within the muscle.  The rep scheme is 30-20-15 over 3 sets.  You go to failure trying to hit the rep total for each set with the same weight.  Rest periods are around 45 seconds.  Steve advocates using 4X (read earlier article on 4X training) on most exercises and utilizing TORQ on the last exercise of a body part to really finish the muscle off.

So a typical Chest workout could look like this:

1. Bench press:      80kg 4 x 10 (4X)
2. In DB fly:              25kg 4 x 10 (4X)
3. Cable Cross over:  3 plates a side 30-20-15 (TORQ)

Some of you may be thinking, why do this type of training for muscle size?  You’re using sub max weight- won’t I shrink?  Well the answer for me and countless other people is no.  Let me explain from my experience; at the start of the year I was doing only the compound exercises and using a rep range of 3-10.  I definitely got stronger- however- my muscles lost the round look I had previously had from higher rep sets.  I put on body fat – mainly because my sets were shorter and rest periods between them were longer.  I also found my central nervous system and joints were getting hammered more than my muscles so I went back to using my modified version of TORQ.   Straight away my muscles looked rounder- my joint and muscle pains disappeared- I started looking leaner again and I felt more energetic and motivated.

Another reason to consider this type of training is that some research has shown that tension times between 40-90 seconds per set can induce muscle growth better than the traditional 20-30 second set.  Doug Brignole, a successful international bodybuilder from the States takes it even further with his 50-40-30-20-10 version of TORQ with great results.

It must be said that for a number of people, lifting heavy and using the main lifts once a week is all that is needed to get bigger, however, I find this doesn’t always work for the ectomorph (skinny body type) who struggles to put on muscular weight.  Sometimes training with slightly lighter weights or alternating between heavy and light and training body parts twice a week can be more beneficial.

I personally modified the rep range for TORQ as I found I could make better strength gains at a lower rep range and still meet the extended tension times required to benefit from this type of training.  So my modified version of TORQ is 20-10-10 for most isolation exercises and 20-10-5 for most compound exercises.  I have 30 seconds rest between sets.  This allows me to reach the 40 seconds of tension time on the first set for each exercise and the lower rep sets cover the myofibrillar aspect too. Once I reach the targeted rep range for all sets I add weight.  The only lifts I go heavier on are the squat and deadlift every second leg workout.

Here is my current training routine;

Day 1 Upper body 1

1. DB Row or Cable Row 20-10-5
2. DB Incline Bench 20-10-5
3. DB side row 20-10-10
4. DB curl (1^st set Spider curl, 2^nd set concentration curl) 20-10 only.
5. Tri XT (1^st set Overhead triceps extension, 2^nd set Push downs, 3^rd set Push outs) 20-10-10

Day 2 Rest

Day 3 Lower Body 1

1. Bulgarian split squat 20-10-10
2. Leg press 20-10-10
3. Leg curl 20-10-10
4. Leg press calf raise 20-10-10

Day 4 rest

Day 5 Upper body 2

1. Chin up 20-10-5
2. Bench 20-10
3. DB shoulder press 20-10
4. DB curl (1^st set alternate DB curl, 2^nd set hammer curl)
5. DB Pullover extension 20-10

Day 6 rest

Day 7 Lower body 2

1. Squat 3 x 5
2. Deadlift 1 x 5
3. DB calf raise 20-10-10

Day 8 rest

Day 9 repeat cycle.

If you haven’t seen any progress in terms of muscle gains or body fat loss for a while give TORQ a try next time you go to the gym!

I have come to realise over the years that your dreams really can come true if you believe in yourself, set goals and work towards them.  I recently achieved another one of my childhood dreams in bodybuilding by featuring in the December 2013 issue of American Iron Man Magazine.  As a thirteen year old my bodybuilding goals seemed so far away but luckily and maybe a little naively I always thought they were possible.  Below are a few ideas on how you can start achieving your own goals.

The first thing you should do with any dream is to write it down because as soon as it is on paper it becomes more tangible.  After that you need to come up with a plan to go about achieving it.  The old anagram used to explain how you should set goals is a good start; Goals need to be:

SPECIFIC

MEASUREABLE

ACHIEVABLE

REALISTIC

TIME FRAMED   (see my article: goal setting for success 2009)

However I have found that other “SMART” ideas, beliefs and values are just as important in determining whether you reach your goals.

Step by Step:  Your long term goal or dream needs to be broken down into smaller more achievable parts or steps.  This is important for several reasons as it allows you to enjoy small successes along the way, keeps you on track and fuels the belief that your goals are indeed within your reach.

Motivation:  What motivates you to achieve your goals?  Is it an innate desire that drives you?  Is it external factors like competing against others, or is it receiving rewards, admiration and approval?  Whatever drives you to succeed use it to give you the energy to keep moving forward.

Aim high:  Sometimes setting realistic goals “in your eyes” may mean you are setting your sights way to low.  Your personal beliefs about yourself and the opinions and expectations of other people may be holding you back.  One of my favourite sayings is “What would you attempt if you knew you could not fail?”  If you thought like this not only would set your goals a lot higher but you would definitely achieve beyond your current expectations!

Resilience: For me this word encompasses the fighting spirit, the mental toughness, the flexibility and ability to bounce back when things don’t go to plan; when life throws you a curve ball yet you are still able to make the most of a bad situation, learn from it and continue to grow and get closer to attaining your goals.  Champions all have this ability and if you want something bad enough you should learn to develop this too.

Team & Teach:  For me your team or the people around you have a huge influence in whether you attain your goals.  Do you have supportive, positive and motivated people around you?  If you don’t then your goals will be more difficult to achieve.  Find people who are like minded and willing to help you on your journey whatever it maybe.

Teaching others is another powerful tool to help you reach your goals.  Giving back, sharing and helping others reach their goals can be motivating in so many ways.  It can enhance and solidify your ideals and beliefs, motivate you to aim higher and push you to learn more to help yourself and others succeed.

So what are you waiting for? Dream big!  Set your “SMART” goals and make them become a reality!

Sometimes injuries, health issues or life throws you a curve ball and your training has to take a back seat for a time.  I have found that when these occasions arise I manage to find a way to overcome these barriers by adapting so that I can still do what I love doing and that is to lift weights!

Recently I had to have a break from training due to getting really sick and had almost 3 weeks off weight training- one of longest if not the longest times I have had off in 27 years.  When I resumed training I found my body was still not a hundred percent so I had to further reduce my already minimal work load.  I still wanted to hit all muscle groups so I went back to a powerlifting based training split I did when I was 16.  It was given to me by a group of police officers who ran the Waipukurau Hospital Gym.

The workout was:

Monday

1. Squats
2. Calf raises
3. DB Biceps Curls

Wednesday

1. Bench Press
2. Shoulder Press
3. Dips

Friday

1. Deadlifts
2. BB Row
3. DB Row or Chins

3 sets of 5 on main lifts; Squats, Deadlifts, BB Row, Bench, Shoulder press and 2-3 sets of 8-15 on the rest.

The only adjustment I have made for this workout is to add some DB side rows lying prone on an incline bench at different angles on Friday for the posterior and side aspects of the deltoids.

Then I needed to incorporate a periodic loading and deloading system that prevented me from stressing my central nervous system and immune system so that I could still train and allow my body to return to 100%.  Periodising my training has always been difficult for me to get my head around as I love pushing myself mentally and physically.  However looking back at past logs it is when I have trained smarter not harder that I have seen personal bests occur.

I didn’t have to look too hard to find the system that I needed: Wendler’s 5/3/1 system was a perfect fit.  It involves using 90 % of your maximal lifts to determine training loads.  You can find out the exact system here:  www.jimwendler.com/  or a working example here at http://muscleandbrawn.com/wendlers-531-powerlifting-system/.  These loads are applied to Squats, Deadlifts, Bench and BB Press and then completed over a 4 week period (You could use other forms of these lifts or exercises depending on structure, injuries and goals).

 

Week 1 is 3 sets of 5 reps (You can do more reps if you can on the last set during week 1-3)

Week 2 is 3 sets of 3 reps

Week 3 is 5, 3, 1.

Week 4 is 3 x 5 (deload- a really light week on the main lifts).

 

Here is the percentages to calculate training loads over that time:

Week 1. Warm up, 75% x 5, 80% x 5, 85% x 5+

Week 2. Warm up, 80% x 3, 85% x 3, 90% x 3+

Week 3. Warm up, 75% x 5, 85% x 3, 95% x 1+

Week 4. (deload) Warm up, 60% x 5, 65% x 5, 70% x 5

After Week 4 you then add 5 kg to your estimated 1 rep max lift on the Squat and Deadlift and 2.5 kg to the Bench and Shoulder Press and recalculate your training loads from 90% of these new max numbers for the next 4 week cycle or wave.

If you don’t want to spend the time calculating all these numbers many people on the internet have developed online programs you can use to do it for you.  Here is one I found useful: http://www.liftingreport.com/wendler531-calculator/

Since the calculated weights are much lighter than I am used to training with and will take 2- 3 months before they are back up to where I was it allows me to practice my technique in the lifts, give my body a chance to recover properly and provide a routine that will include a sensible and regular deload in my training for the future.

There can often be a silver lining to adversity and this power lifting based training approach has allowed me to overcome my personal barriers to do what I love to do!  If you have health issues, injuries or minimal time to train this kind of approach could work for you too.

 

 

 

 

Arms would have to be one of the favourite muscle groups to train for most bodybuilders and gym goers. As a high school student I remember doing countless sets and exercises in the quest to increase my arm size.  When I was nineteen a group of us even tried a technique where we trained our biceps and triceps for several sets every hour for eight hours with the promise of half an inch to an inch gain!  Needless to say, apart from wasting a whole day no one made any progress and I actually think my arms shrunk.  So my goal here is to offer you a few ideas and techniques that will hopefully fast track the long learning curve it took me to find effective arm building strategies.

One of the best ways to increase arm size for the average natural trainer (or any one for that matter) is to focus most of your energy on the main lifts like squats, deadlifts; different forms of benching, pressing, rows and chins. If you get stronger on these lifts your back, chest, shoulders, legs and arms will definitely get bigger.

You need to make sure you are not overtraining your arms! Arms are involved in all upper body and lower body workouts either directly or indirectly (I used to get mean bicep soreness the next day after front squats for example).

Choose exercises that suit your unique leverages and muscles. You want to perform exercises that you can overload the muscles and have a good mind muscle connection without any joint pain.

Progressive overload requires that you increase the overload on the muscle on a regular basis. If your weights, rep count, intensity through shorter rest periods are not improving then there is a good chance your arms will not get bigger.

Volume is another variable that can be increased to a point as well and is dependent on your experience, how hard you train and your unique ability to recover.

Nutritional choices like eating enough protein, carbs and fats to ensure you have the nutrients to train hard recover and grow.

Sleeping enough and taking in supplements to make sure you are covering all micronutrient requirements for optimal hormone production to enhance your progress.

Set realistic goals at what you can achieve naturally- (See www.weightrainer.net) As already covered in a previous article I found this gem of a website and based on my height, ankle size (8.5 in) and wrist size (6.5 in) it suggested an arm measurement of 15.9 inches (measured cold and flexed) at 8-10% body fat.  This is definitely a more realistic goal to shoot for than the 20 inch guns you see in the magazines.

At the moment I am focussing on the main lifts to increase muscle mass while training arms once per week.  My current arm workout involves 3 sets for biceps and 3 for triceps with different exercises used for each set.  These have been selected because I am able to progressively overload with them, have a good mind muscle connection and there is minimal to no chance of injury.  I also put them in order from weakest to strongest so that I can use the same weight on all sets and shoot for a similar rep range.  Here is my current workout:

Triceps (1 set each)

1.Overhead triceps extension. 2.  Triceps pushdowns.  3.  Triceps push-out*

* (pushdown with elbows facing weight stack instead of straight down)

Biceps (1 set each)

1.DB Hammer curl. 2.  DB Curl.  3.  DB concentration curl.

As you can see the workout is minimal, but this is what I have found works best for me.  If you’ve tried all the fancy ideas in the magazines and online with little success give these simple but effective strategies a go and I guarantee you will arm those guns a whole lot faster!