Check out the interview here:
https://www.box.com/s/o52c4einc5ad3vzggyhv
Photo copyright Duane Riz of Manitoba Muscle (reproduced with permission).
Thursday 31 January 2013
Interview with Johnny Hewitt
This is already on the Facebook page, but I'm just letting you know that the interview with Johnny Hewitt is up already on Box.com, where our audio stuff will be hosted from now one. Johnny is training for the Provincials and is already quite lean, and if you check out his Facebook profile, he seems to be growing quite well into the show for being 16 weeks out!
Check out the interview here:
https://www.box.com/s/o52c4einc5ad3vzggyhv
Photo copyright Duane Riz of Manitoba Muscle (reproduced with permission).
Check out the interview here:
https://www.box.com/s/o52c4einc5ad3vzggyhv
Photo copyright Duane Riz of Manitoba Muscle (reproduced with permission).
Tuesday 29 January 2013
Why We Lift: Rediscovering Purpose in the Gym and Why Lifting Doesn't Just Stop at Getting Jacked
I remember last year when I was prepping for the Novice contest (as many are right now), my motivation to lift sometimes waned a little. Nevermind the lack of food, low bodyfat, etc. Sometimes I really had to struggle to get the weights moving. However, the number one thing that allowed me to do that was the other factor.
What comes after this?
Not after the workout, or after the contest. After all the contests, after I'm done and just living life as is.
Where am I going to be?
Am I going to be healthy, fit, strong, and able to walk and lift like a young fit person will when I'm older, or am I going to have aches and joint problems and die weak and sick, instead of on my feet?
When I first started lifting I didn't just want to get bigger and stronger, I wanted to improve myself. I was in a state where I was out of school, in a new setting, and I felt a little unsure of myself--when you're not spending every day with the same people for seven or eight hours (or at least a new crowd of people) it feels a little overwhelming. I realised that I was my maker. I could walk into a gym and it wouldn't be like, "hey, look, he's lifting, that's different!" I didn't have to call attention to myself. I could blend in and be a new person.
The whole "bodybuilding" thing just came as an afterthought. I explored an eclectic number of training ideas and philosophies until I finally came to the conclusion, "this is what I should be doing. It's what I have to do."
However, if all that was gone, if I stopped competing, told myself I was never going to step on stage again, none of that would matter, because what I got when I first started lifting will always be there.
If you don't know what it is--and it's not the same for everyone--then, and only then, should you doubt whether to keep at this sport.
Friday 25 January 2013
Frequency of Training
One common thread in the world of bodybuilding, powerlifting, and the like is the issue of the optimal training frequency for gains in strength and size for naturals.
While bodybuilding magazines have often promoted the idea of the "body part split" there is still a degree of naivety behind the usage of these "blast a bodypart once a week" sort of programs. Something like this is often caused a misunderstanding of how training is set up for enhanced lifters. Without going into detail of how this works, drug-enhanced lifters are able to maintain protein synthesis for a longer period of time than natural ones--protein synthesis typically goes back down to baseline after two to three days.
This means training more often (but with less volume) to take advantage of this relapse of protein synthesis. However, you have to recalibrate your training volume take this into account. You can't reasonably do a twenty set leg workout, going to failure, and still expect to progress in performance.
Even discounting science and research on the matter (which is won't delve into here), common sense alone would justify this. Imagine you're a student working on a paper. What would allow you to do more work: starting a month away and chipping away at it for an hour or less a day, or pulling an all nighter a couple of days before? The former would be easier. Now, imagine (to extend the analogy) that you did the latter one ten cups of coffee, coked out of your mind, and you'll see how your ability to perform at top level will be that much higher under enhanced conditions.
There's a few different ways you can pull off a higher frequency training, and I will cover a couple of them.
Full Body, Three Times per Week
This is really your basic beginner sort of program, and would require fewer exercises, with greater volume per exercise, and focusing on only compound excercises. For example, something like:
Squats, 3-4 sets
Bench Press, 3-4 sets
Deadlifts, 3-4 sets
Bent-Over Barbell Rows, 3-4 sets etc.
You would also have other assistance exercises like dips, barbell curls, etc. thrown in to avoid muscle imbalances and the like. The overall volume over the course of the week would be similar to a body part split (though a little less), because of the use of compound exercises on all three days.
Upper Lower, Four Days a Week
This is a variation where you're doing push and pull (for your upper body) and leg work twice a week each. You would be doing a few more exercises, but much lower volume. I am doing something like this right now, which only involves two or three sets per exercise.
The most common variation on this is the Power Hypertrophy Adaptive Training (PHAT), where variations on the weight and rep ranges are done on a weekly basis, so every week you have two lower body workouts (for example), and one is done in the higher rep ranges, around 8-12. This method was popularized by Layne Norton and has proven effective for many lifters (see here for more information on PHAT).
There are many benefits to higher frequency training for natural lifters that do not have the benefits of AAS, Insulin, and the like at their arsenal. As well, a common occurance is that lifters generally aren't as sore, simply because they are not beating the muscles "into the wall" so to speak.
That's all for today...lift heavy.
While bodybuilding magazines have often promoted the idea of the "body part split" there is still a degree of naivety behind the usage of these "blast a bodypart once a week" sort of programs. Something like this is often caused a misunderstanding of how training is set up for enhanced lifters. Without going into detail of how this works, drug-enhanced lifters are able to maintain protein synthesis for a longer period of time than natural ones--protein synthesis typically goes back down to baseline after two to three days.
This means training more often (but with less volume) to take advantage of this relapse of protein synthesis. However, you have to recalibrate your training volume take this into account. You can't reasonably do a twenty set leg workout, going to failure, and still expect to progress in performance.
Even discounting science and research on the matter (which is won't delve into here), common sense alone would justify this. Imagine you're a student working on a paper. What would allow you to do more work: starting a month away and chipping away at it for an hour or less a day, or pulling an all nighter a couple of days before? The former would be easier. Now, imagine (to extend the analogy) that you did the latter one ten cups of coffee, coked out of your mind, and you'll see how your ability to perform at top level will be that much higher under enhanced conditions.
There's a few different ways you can pull off a higher frequency training, and I will cover a couple of them.
Full Body, Three Times per Week
This is really your basic beginner sort of program, and would require fewer exercises, with greater volume per exercise, and focusing on only compound excercises. For example, something like:
Squats, 3-4 sets
Bench Press, 3-4 sets
Deadlifts, 3-4 sets
Bent-Over Barbell Rows, 3-4 sets etc.
You would also have other assistance exercises like dips, barbell curls, etc. thrown in to avoid muscle imbalances and the like. The overall volume over the course of the week would be similar to a body part split (though a little less), because of the use of compound exercises on all three days.
Upper Lower, Four Days a Week
This is a variation where you're doing push and pull (for your upper body) and leg work twice a week each. You would be doing a few more exercises, but much lower volume. I am doing something like this right now, which only involves two or three sets per exercise.
The most common variation on this is the Power Hypertrophy Adaptive Training (PHAT), where variations on the weight and rep ranges are done on a weekly basis, so every week you have two lower body workouts (for example), and one is done in the higher rep ranges, around 8-12. This method was popularized by Layne Norton and has proven effective for many lifters (see here for more information on PHAT).
There are many benefits to higher frequency training for natural lifters that do not have the benefits of AAS, Insulin, and the like at their arsenal. As well, a common occurance is that lifters generally aren't as sore, simply because they are not beating the muscles "into the wall" so to speak.
That's all for today...lift heavy.
Tuesday 22 January 2013
Training on an Empty Stomach
I want to talk today about a popular subject. While the issue of training while fasted/first thing in the morning is largely a matter of common sense, I think it's important to address. I am interested talking about this issue because it shows how much people can misunderstand a very simple issue.
By and large what and how much you eat before a workout is a matter of preference. However, in my experience, peri-workout nutrition is going to have an impact on training ability more so when you are in a perpetual calorie deficit during a cut.
Think of it this way: if you don't have a lot of money in your bank account, would it not make sense to need more money in the bank account at the time you put more in, to avoid going bankrupt? However, if you're constantly taking money out and putting it back, you're bank statement is going to be the same regardless of whether it stayed there to begin with or not (although the analogy could be extended to having good credit with your bank, but that's a different article). To bring this back to nutrition, having low body fat means you will necessarily have a harder time performing well because of lower glycogen, less leverage, etc.--even this, though, is a generalization. Many people can cut on Intermittent Fasting and train first thing in the morning without food, though I personally can't.
However, the thing I mentioned about contest preparation is important, but keeping some baseline amount of glycogen and carbs in the diet (I'd recommend at least a gram per pound, just as an eyeball recommendation). The thing to remember is that it will be much easier to do this off season, because not only will glycogen stores be full almost all the time, but appetite will be lower, and testosterone and joints will be in better shape. This, of course, means things like post-workout nutrition (which might be more relevant to someone training fasted) become virtually meaningless, because of the same reasons I explained before--the bank account analogy.
That being said, there is always the issue of the placebo effect, which can be very powerful. If you are really sure that eating before a workout will have a positive effect, then I can guarantee that it will. As well, the size and composition of the meal will be important. Eating a pound of bacon and then doing twenty sets of squats, for most people, isn't the most comfortable thought.
(not the most comforting of meals before a workout--only the most tasty).
By and large what and how much you eat before a workout is a matter of preference. However, in my experience, peri-workout nutrition is going to have an impact on training ability more so when you are in a perpetual calorie deficit during a cut.
Think of it this way: if you don't have a lot of money in your bank account, would it not make sense to need more money in the bank account at the time you put more in, to avoid going bankrupt? However, if you're constantly taking money out and putting it back, you're bank statement is going to be the same regardless of whether it stayed there to begin with or not (although the analogy could be extended to having good credit with your bank, but that's a different article). To bring this back to nutrition, having low body fat means you will necessarily have a harder time performing well because of lower glycogen, less leverage, etc.--even this, though, is a generalization. Many people can cut on Intermittent Fasting and train first thing in the morning without food, though I personally can't.
However, the thing I mentioned about contest preparation is important, but keeping some baseline amount of glycogen and carbs in the diet (I'd recommend at least a gram per pound, just as an eyeball recommendation). The thing to remember is that it will be much easier to do this off season, because not only will glycogen stores be full almost all the time, but appetite will be lower, and testosterone and joints will be in better shape. This, of course, means things like post-workout nutrition (which might be more relevant to someone training fasted) become virtually meaningless, because of the same reasons I explained before--the bank account analogy.
That being said, there is always the issue of the placebo effect, which can be very powerful. If you are really sure that eating before a workout will have a positive effect, then I can guarantee that it will. As well, the size and composition of the meal will be important. Eating a pound of bacon and then doing twenty sets of squats, for most people, isn't the most comfortable thought.
Saturday 19 January 2013
The Iron LIfestyle: A Balancing Act
For any bodybuilder in contest prep mode, you're inevitably going to have to make some kind of choice between bodybuilding and life, school, family, work, etc. The sport demands a lot of people--even if those demands aren't really necessary. People need (or at least feel they need) to eat specific foods at specific times, they won't go out with friends; I've even heard of people refusing--or being unable to--have sex with their partner because of the lack of sex drive (or in some cases "lack of time").
The point is there are so many easy ways to forget who you are and what you're trying to accomplish. Even more importantly, what is going to be there for you after you're done.
Ask yourself this--if you come in second instead of first, third instead of second, or 12th instead of 11th, where is that going to put you? Is the standard of your achievement--doing the best you could without sacrificing anything else--being met? Are you living to see the next day?
Having a competitive drive is awesome--it separates the amateurs from the pros, and the pros from the other pros. At that level, you need to do what it takes to win, as in any sport. However, when a top level IFBB pro nearly destroys his liver from too many oral steroids, or has a heart attack from dehydration, what is going to happen then? You won--great! Now what happens five or ten years later when you haven't had a plan in place for hormone replacement therapy, which you'll have to be on for the rest of your life?
On the opposite end of the scale, you've got you're 20 something, 160 lb lightweights who are still in school, their girlfriend is sick of prepping their meals, maybe his grades are failing. He's struggling to keep himself from fainting on low calories at 4 weeks out...again, as with the big guy, he wins his class. Did he really win though?
One important thing to realize is that, as you prepare for the contest, you always need something after the light at the end of tunnel. Is there a broken home and family, a grim reality of struggling to get by now, because you wasted your bills on membership fees at the gym, tanning supplies, etc? Or, is there a loving family who've supported you through the whole ordeal, with enough planning on your part to make sure things are back to normal? Don't forget to have something beyond that light at the end of the tunnel. Without those people who make it all worth it, well, it's wouldn't be worth it!
So when you're prepping, don't forget to apologize for the days when you're not all there--you'll be thankful you did.
The point is there are so many easy ways to forget who you are and what you're trying to accomplish. Even more importantly, what is going to be there for you after you're done.
Ask yourself this--if you come in second instead of first, third instead of second, or 12th instead of 11th, where is that going to put you? Is the standard of your achievement--doing the best you could without sacrificing anything else--being met? Are you living to see the next day?
Having a competitive drive is awesome--it separates the amateurs from the pros, and the pros from the other pros. At that level, you need to do what it takes to win, as in any sport. However, when a top level IFBB pro nearly destroys his liver from too many oral steroids, or has a heart attack from dehydration, what is going to happen then? You won--great! Now what happens five or ten years later when you haven't had a plan in place for hormone replacement therapy, which you'll have to be on for the rest of your life?
On the opposite end of the scale, you've got you're 20 something, 160 lb lightweights who are still in school, their girlfriend is sick of prepping their meals, maybe his grades are failing. He's struggling to keep himself from fainting on low calories at 4 weeks out...again, as with the big guy, he wins his class. Did he really win though?
One important thing to realize is that, as you prepare for the contest, you always need something after the light at the end of tunnel. Is there a broken home and family, a grim reality of struggling to get by now, because you wasted your bills on membership fees at the gym, tanning supplies, etc? Or, is there a loving family who've supported you through the whole ordeal, with enough planning on your part to make sure things are back to normal? Don't forget to have something beyond that light at the end of the tunnel. Without those people who make it all worth it, well, it's wouldn't be worth it!
So when you're prepping, don't forget to apologize for the days when you're not all there--you'll be thankful you did.
Thursday 17 January 2013
The Hunger Game: Eating for Satiety and Sanity in a Pre-Contest Diet
For the next ten or so weeks, many bodybuilders and figure competitors will be dieting down for the MABBA Novice Championships on March 23, 2013. There is so much anticipation of what everyone hopes will happen at this contest, particularly that everyone comes in as peeled and shredded as possible--or at least as much as necessary. And, for the most part, to get there, they're gonna have to be a little hungry.
If you want to figure out how to combat this, you can try a few of these techniques:
Coffee
In addition to acting as a stimulant and keeping your energy levels up, caffeine also acts as an appetite suppressant. Be careful though, as this can cause you to get a little bit of a crash (this may vary from person to person).
Veggetables
Any kind of high volume, fibrous veggetables that add volume to a diet are a friend. Broccoli, cauliflower, carrots, green beans, asparagus...all reasonably low in calories, and high in volume.
Protein
Yeah, I know, I'm sure most of you are getting your share of protein, but try including some kind of whole food protein in a decent amount. While for most people, this should be common sense, there is also a learning curve for what specific amount will work the best. Someone eating around 1 gram per pound of bodyweight (a fairly standard amount for naturals) in the off season may find themselves much hungrier come contest time, once calories are dropped down. Increasing it to 1.25 or 1.5 per pound might help diminish this--or even more on a lower calorie diet.
Fat
It seems very counter intuitive, that something that doesn't even really take up space on your plate would be so filling. However, this is more of a systemic thing. Even though the higher carb diet will have more volume of food, usually, one effect here is that low fat diets, aside from being sub-optimally healthy, will cause far more hunger issues than low carb diets. Even if you don't feel it right away, depriving yourself of dietary fat (less than 0.2 grams per pound of lean body weight, and that's already approaching suboptimal amounts) will usually lead to binges and mental failure before the diet can become effective. See this video Q and A by Eric Helms and Matt Ogus:
That being said, being too low on carbs will have a similar effect--so any dietary imbalance can do this sort of thing.
This article is short, however I'll also be posting about another interview soon enough. Anyway, make sure to go to bodybuilding.ca for more info on the MABBA Novice Championships on March 23, 2013. It's going to be a blast for everyone involved, so just keep pushing through guys! I'm rooting for all of you!
If you want to figure out how to combat this, you can try a few of these techniques:
Coffee
In addition to acting as a stimulant and keeping your energy levels up, caffeine also acts as an appetite suppressant. Be careful though, as this can cause you to get a little bit of a crash (this may vary from person to person).
Veggetables
Any kind of high volume, fibrous veggetables that add volume to a diet are a friend. Broccoli, cauliflower, carrots, green beans, asparagus...all reasonably low in calories, and high in volume.
Protein
Yeah, I know, I'm sure most of you are getting your share of protein, but try including some kind of whole food protein in a decent amount. While for most people, this should be common sense, there is also a learning curve for what specific amount will work the best. Someone eating around 1 gram per pound of bodyweight (a fairly standard amount for naturals) in the off season may find themselves much hungrier come contest time, once calories are dropped down. Increasing it to 1.25 or 1.5 per pound might help diminish this--or even more on a lower calorie diet.
Fat
It seems very counter intuitive, that something that doesn't even really take up space on your plate would be so filling. However, this is more of a systemic thing. Even though the higher carb diet will have more volume of food, usually, one effect here is that low fat diets, aside from being sub-optimally healthy, will cause far more hunger issues than low carb diets. Even if you don't feel it right away, depriving yourself of dietary fat (less than 0.2 grams per pound of lean body weight, and that's already approaching suboptimal amounts) will usually lead to binges and mental failure before the diet can become effective. See this video Q and A by Eric Helms and Matt Ogus:
That being said, being too low on carbs will have a similar effect--so any dietary imbalance can do this sort of thing.
This article is short, however I'll also be posting about another interview soon enough. Anyway, make sure to go to bodybuilding.ca for more info on the MABBA Novice Championships on March 23, 2013. It's going to be a blast for everyone involved, so just keep pushing through guys! I'm rooting for all of you!
Tuesday 15 January 2013
No Bullshit Bodybuilding: Why Ian McCarthy Is Relevant
Today, in place of my normal training article, I'm going to take the time to discuss a popular Youtuber named Ian McCarthy, under the Facebook and Youtube name of No Bullshit Bodybuilding. I really don't have a lot to say about his world view, other than that it is a breath of fresh air.
I often hear a lot of stuff that goes around about this kid, and truth be told I quite like him. I think his information is great, and even if his actual credentials are not anything to write home about, there is definitely something to his information, as he is a very well read person.
What I'm interested in, though, is the recent debate between him and Dave Pulcinella of the Raising the Bar DVD series--the debate video was directed by Dave's brother Mike Pulcinella, the director of said video series (you can view the debate at both Ian and Mike's page). To say that I and others haven't been looking forward to this for a long time would be a gross understatement--this is the ultimate battle between "bro-science" and "real science"! However, for those who watch the debate, I think that you'll find there is much less disagreement than expected.
https://www.facebook.com/nobullshitbodybuildingverified
Why, pray tell, them, am I bringing this up? The fact is that Ian is a divisive figure and also, influential--one who's effect deserves to be seen on a population here Manitoba where there is a far more tightly knit bodybuilding community. I'm often surprised at how few random people involved in bodybuilding know who he is (though I may just be asking the wrong people)--which really says a lot about people who consume bodybuilding media. Oftentimes, it isn't necessarily the people who are most involved in the sport that watch them--they are usually (not always though) stuck in their ways and aren't always looking for new perspectives on things. It's the "noobs" who really need a lot of this information, so they are more perceptive of it.
As far as my thoughts on him, while I think he is an intelligent young man who deserves our attention, there are admittedly times when he seems a little on over his head, and could perhaps be brought down to earth. I feel in the above debate Dave and Ian kind of do that to each other. However, I truly think people like Ian are needed in society--or any subculture really. Sometimes you need a sacrificial lamb to bring to the alter and take the jeers and the booing, in favour of getting the word out on the truth.
It doesn't have to be that way--but generally speaking, it is that way.
I often hear a lot of stuff that goes around about this kid, and truth be told I quite like him. I think his information is great, and even if his actual credentials are not anything to write home about, there is definitely something to his information, as he is a very well read person.
What I'm interested in, though, is the recent debate between him and Dave Pulcinella of the Raising the Bar DVD series--the debate video was directed by Dave's brother Mike Pulcinella, the director of said video series (you can view the debate at both Ian and Mike's page). To say that I and others haven't been looking forward to this for a long time would be a gross understatement--this is the ultimate battle between "bro-science" and "real science"! However, for those who watch the debate, I think that you'll find there is much less disagreement than expected.
https://www.facebook.com/nobullshitbodybuildingverified
Why, pray tell, them, am I bringing this up? The fact is that Ian is a divisive figure and also, influential--one who's effect deserves to be seen on a population here Manitoba where there is a far more tightly knit bodybuilding community. I'm often surprised at how few random people involved in bodybuilding know who he is (though I may just be asking the wrong people)--which really says a lot about people who consume bodybuilding media. Oftentimes, it isn't necessarily the people who are most involved in the sport that watch them--they are usually (not always though) stuck in their ways and aren't always looking for new perspectives on things. It's the "noobs" who really need a lot of this information, so they are more perceptive of it.
As far as my thoughts on him, while I think he is an intelligent young man who deserves our attention, there are admittedly times when he seems a little on over his head, and could perhaps be brought down to earth. I feel in the above debate Dave and Ian kind of do that to each other. However, I truly think people like Ian are needed in society--or any subculture really. Sometimes you need a sacrificial lamb to bring to the alter and take the jeers and the booing, in favour of getting the word out on the truth.
It doesn't have to be that way--but generally speaking, it is that way.
Friday 11 January 2013
Why You're Still Fat
One of the absolute killers of motivation is self-acceptance.
It's unfortunately one of our cultures pervading trends--"Fat Acceptance", and the like, where people look at the themselves, and say that they'll never improve, because really, they don't want to improve. They are dead convinced that there is something okay about putting their health on the line just for the sake of satisfying their fragile ego--of course, naturally, they're right. Bodybuilders do the same.
Let's look at bodybuilding--not bodybuilding, the general lifestyle, but bodybuilding, the competitive sport. How, pray tell, are you to tell a normal person that this is a healthy lifestyle? People at the top levels of untested--and, perhaps, even tested--shows running boatloads of steroids, and whole cocktails of diuretics--it's never a surprise when I hear of a competitor cramping up and in some rare cases, going to the hospital. Plus, even when drugs are not involved, being that lean, in the 4 or 5% bodyfat range, is not healthy in the long term--there's a reason most people stay at least 8 to 10%.
However, there is another thing to consider--bodybuilders are taking these risks, because to not do so, would relegate them to neutrality. Nothing. Zero. Not terribly fat, not terribly lean, not terribly muscular. Just, normal.
Just normal is the worst.
That is what bodybuilding is about.
An overweight or obese person who accepts themselves as fat, or a skinny person accepting themselves as skinny, is doing exactly that--they are who they are, and there's nothing wrong with that, if the person is truly happy that way. However, they have to be willing to accept that there are advantages and disadvantages to both. Someone who's muscular, but with a fair amount of fat, is naturally going to be stronger than someone who is much leaner, because of leverages. If they're too lean, they're not going to feel very good, and at that point there can be certain types of hormonal imbalances.
A bodybuilder says, "what is it that I want to achieve? Then I will get there, regardless of how I do so--I wasn't made to look a certain way, I will make myself look a certain way!" Granted, this isn't entirely accurate--genetics still count when it comes to building muscle. However, the will has to be there.
Be the person you truly want to be, not the person you are.
Wednesday 9 January 2013
Metabolic Adaptation and How to Make It Work For You, Part 2: Off Season
A while back, I spoke a lot about metabolic adaptation and how it can help (or, usually, hinder) a person coming into a cut and ways that we can minimize this metabolic slowdown. Now, however, I'm going to talk about maintaining this sort of thing on a bulk.
While it might seem counter intuitive that we'd want a higher metabolism in the off season, this is still ideal, as this is all setting the stage for maintaining at a higher intake, which is naturally going allow you to cut at a higher calorie diet. However, there are a few keys here:
Slow, Gradual Increase in Calories
When I came out of my first show, I intelligently started around 2300 calories a day, while cutting back on cardio. Several months later, I'd worked my way up to 3500 calories (and still being less active!) While I had gained a little more than I should have along the way, by the end, I was in a very good place metabolically. I went from being ravenous to being barely able to finish enough food to maintain weight!
Cardio: Should You, or Shouldn't You?
This is one question that has very few hard answers. I'll leave aside the heart health reasons for doing so (though some might argue that there are reasons that weight training alone would be adequate for this). One issue I'd have is that it's better to drop down cardio in the off season to a certain baseline, and not deliberately add it just for the sake of eating more food. At this point, it's not because that doesn't work, only that it makes controlling those variables harder when it comes time to remove the cardio, and then you become dependant on it.
Carbs: Keep Them at a Reasonable Level
I've often seen people try too hard to focus on absurd methods of setting up a diet, such as the typical 40% protein, 40% carbs, and 20% fat. Never mind the flaws of using percentages when figuring out amounts of each macronutrient, it also requires that protein is unnecessarily high (and carbs unnecessarily low). This is a problem, because when your body is used to more carbs, you won't have to cut them as hard, and your performance in the gym (not to mention NEAT, or non-exercise activity thermogenesis) will be much higher. Someone who's off-season carbs are at 500, while still lean, may only have to go down to 300 or 350 when dieting (provided protein and fat aren't too high).
This is, of course, only a look at the ways that we can help to maintain a healthy metabolism to avoid the problems associated with following a "dreamers bulk" with a "fever dream cut", starving themselves, and destroying their metabolism.
While it might seem counter intuitive that we'd want a higher metabolism in the off season, this is still ideal, as this is all setting the stage for maintaining at a higher intake, which is naturally going allow you to cut at a higher calorie diet. However, there are a few keys here:
Slow, Gradual Increase in Calories
When I came out of my first show, I intelligently started around 2300 calories a day, while cutting back on cardio. Several months later, I'd worked my way up to 3500 calories (and still being less active!) While I had gained a little more than I should have along the way, by the end, I was in a very good place metabolically. I went from being ravenous to being barely able to finish enough food to maintain weight!
Cardio: Should You, or Shouldn't You?
This is one question that has very few hard answers. I'll leave aside the heart health reasons for doing so (though some might argue that there are reasons that weight training alone would be adequate for this). One issue I'd have is that it's better to drop down cardio in the off season to a certain baseline, and not deliberately add it just for the sake of eating more food. At this point, it's not because that doesn't work, only that it makes controlling those variables harder when it comes time to remove the cardio, and then you become dependant on it.
Carbs: Keep Them at a Reasonable Level
I've often seen people try too hard to focus on absurd methods of setting up a diet, such as the typical 40% protein, 40% carbs, and 20% fat. Never mind the flaws of using percentages when figuring out amounts of each macronutrient, it also requires that protein is unnecessarily high (and carbs unnecessarily low). This is a problem, because when your body is used to more carbs, you won't have to cut them as hard, and your performance in the gym (not to mention NEAT, or non-exercise activity thermogenesis) will be much higher. Someone who's off-season carbs are at 500, while still lean, may only have to go down to 300 or 350 when dieting (provided protein and fat aren't too high).
This is, of course, only a look at the ways that we can help to maintain a healthy metabolism to avoid the problems associated with following a "dreamers bulk" with a "fever dream cut", starving themselves, and destroying their metabolism.
Monday 7 January 2013
Training Frequency: How Often Is Best?
The issue of training frequency is often discussed by trainers and bodybuilders without discussing the context in which the purpose of the training is understood--it's very easy to say, "training legs/chest/whatever once a week is the best way to get bigger/stronger", or "any beginner trainer has to be squatting 3 times a week, has to!". It's important to remember who your advice is really targetted towards. I'm going to be discussing the issue of how often to train, for what purposes, and why one might pick a certain frequency. This is, however, only a very basic overview.
Keep in mind, that my knowledge of this subject is directed primarily at natural, drug-free athletes--it is outside my range of knowledge to advise drug-enhanced bodybuilders, or to understand the mechanisms of how this affects their training, except in the most basic way possible.
Full Body Split
This would be the most basic sort of split that one could do--one in which you do basic, full body, compound movements at least twice, if not three times a week. The catch being that you're only sticking with really basic moves, with the goal being to add strength as quickly as possible. This is generally the sort of thing recommended for:
-complete beginners
-competitive powerlifters
However, you would still be surprised as to how long lifters can benefit from full body splits. For example:
http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html
As in Lyle McDonald's article, "Training Frequency for Mass Gains", it was not unheard of for early top level bodybuilders to follow full body routines which involved hitting each body part once per week; the idea here is to keep muscle protein synthesis elevated for a longer time, a benefit which enhanced athletes have little need for--which brings us to:
Once a Week Body Part Split
Here, we are entering the realm of the so called "bro split" which involved blasting each body part or set of body parts once per week with a number of different exercises. This is largely the realm of the bodybuilding magazines which promote the kind of training most beneficial to, as discussed before, professional bodybuilders who are "most likely" (i.e, certainly) using performance enhancing drugs, which can allow for this sort of training to be more effective. As said before, the mechanisms of this are beyond my realm of knowledge, and if you wish to learn more about that, it is not my place help you.
However, can a "bro split" work for naturals? The answer is, absolutely! However, whether it is more effective is up for debate. What is not up for debate are the psychological benefits. If someone knows they are not going to be training for a full week, it's much easier for them to train very heavy and hard with maximum effort, as opposed to scaling their efforts back, to "save energy for later", and possibly not benefit as much from the training session.
Ultimately, it is up to the person training to understand the best way to train, with regard to their experience, genetics, and "biological" status. Don't think because one person got biggest off squatting only once a week that it's the best way for you to do so.
Full Body Split
This would be the most basic sort of split that one could do--one in which you do basic, full body, compound movements at least twice, if not three times a week. The catch being that you're only sticking with really basic moves, with the goal being to add strength as quickly as possible. This is generally the sort of thing recommended for:
-complete beginners
-competitive powerlifters
However, you would still be surprised as to how long lifters can benefit from full body splits. For example:
http://www.bodyrecomposition.com/muscle-gain/training-frequency-for-mass-gains.html
As in Lyle McDonald's article, "Training Frequency for Mass Gains", it was not unheard of for early top level bodybuilders to follow full body routines which involved hitting each body part once per week; the idea here is to keep muscle protein synthesis elevated for a longer time, a benefit which enhanced athletes have little need for--which brings us to:
Once a Week Body Part Split
Here, we are entering the realm of the so called "bro split" which involved blasting each body part or set of body parts once per week with a number of different exercises. This is largely the realm of the bodybuilding magazines which promote the kind of training most beneficial to, as discussed before, professional bodybuilders who are "most likely" (i.e, certainly) using performance enhancing drugs, which can allow for this sort of training to be more effective. As said before, the mechanisms of this are beyond my realm of knowledge, and if you wish to learn more about that, it is not my place help you.
However, can a "bro split" work for naturals? The answer is, absolutely! However, whether it is more effective is up for debate. What is not up for debate are the psychological benefits. If someone knows they are not going to be training for a full week, it's much easier for them to train very heavy and hard with maximum effort, as opposed to scaling their efforts back, to "save energy for later", and possibly not benefit as much from the training session.
Ultimately, it is up to the person training to understand the best way to train, with regard to their experience, genetics, and "biological" status. Don't think because one person got biggest off squatting only once a week that it's the best way for you to do so.
Friday 4 January 2013
Sleep Tight: Keeping Recovery in the Best State Possible
Sleep is one of the most important aspects of bodybuilding (or, for that matter, life) that people sometimes ignore. One of the last things you want to do is wake up feeling like death on the day you have to squat. I won't bore you with the details on exactly how much sleep you need, because this is going to vary so much from person to person--however, what won't vary is the fact that you need it at all.
Sleep allows your body to do all of the necessary things you need it to: repairing muscle, regenerating your nervous system, and keeping your brain in good function.
I'm not going to get too much into the nitty gritty about how all of this stuff works--what I will do is help you to figure out how to get the most out of your sleep.
Habits
1. Sleep at a regular time.
One of the most important steps to sleeping well is sleeping well often--specifically, as often as possible. When you're used to sleeping at a certain time, you're body naturally is just inclined to sleep then. It will become all the more easy to fall asleep that way.
2. Reserve the bed for it's purpose.
Your bed should be ideally meant for sleep alone...as well, of course, as other "bedroom" activities. While this is not the same for everyone (I can comfortably read or study in bed at any point), for many people this is the case. When the bed is strong associated with waking activity, your brain is naturally going to make that association--this is problematic for falling asleep easily.
3. Minimize light and stimulation.
Bright lights like computer screens can keep you up--you know that feeling where the eyes just stay wide open, and just won't shut? Counteract that by avoiding this sort of stimulation around 20 minutes to 1 hour before bed--you'll naturally start to fall asleep quicker. Try reading a book instead--not something too interesting either. The last thing you want is to get too hyped up about that book you've been dying to read and staying up all night.
Nutrition/Supplementation
1. Eating before bed.
This is one area where I won't give any kind of prescription because, well, it's different for everyone. For me, I have a lot of difficulty sleeping on a super full stomach, so unless I have to, I'll try to eat more during the day. Other people might not like going to bed hungry. I leave this up to preference--anything about the need for protein before bed, or no carbs after a specific time, is largely unproven. Daily nutrition is far more important.
2. ZMA
This is a particular supplement I have always been fond of, whenever I can afford it. It is a mixture of Zinc, Magnesium, and Vitamin B6 which can greatly deepen your sleep. I have found it much easier to only sleep, for example, for six hours, and feel like I slept eight (though sleeping the normal amount--whatever that is for you--is still ideal). Generally, the recommendation is two to three tablets 30 minutes before bed. You will note, however, that you're dreams are often very vivid and strange when taking ZMA. This has to do with the longer sleep cycles your body (and brain) are going through.
These are, of course, only some of the things you could do to maximize the effectiveness of your rest. As long as you keep stress in your life to a minimum (and only the good kind of stress, ideally!), you shouldn't have any problem resting, recovering, and ravaging the weights every week.
Stay safe!
Sleep allows your body to do all of the necessary things you need it to: repairing muscle, regenerating your nervous system, and keeping your brain in good function.
I'm not going to get too much into the nitty gritty about how all of this stuff works--what I will do is help you to figure out how to get the most out of your sleep.
Habits
1. Sleep at a regular time.
One of the most important steps to sleeping well is sleeping well often--specifically, as often as possible. When you're used to sleeping at a certain time, you're body naturally is just inclined to sleep then. It will become all the more easy to fall asleep that way.
2. Reserve the bed for it's purpose.
Your bed should be ideally meant for sleep alone...as well, of course, as other "bedroom" activities. While this is not the same for everyone (I can comfortably read or study in bed at any point), for many people this is the case. When the bed is strong associated with waking activity, your brain is naturally going to make that association--this is problematic for falling asleep easily.
3. Minimize light and stimulation.
Bright lights like computer screens can keep you up--you know that feeling where the eyes just stay wide open, and just won't shut? Counteract that by avoiding this sort of stimulation around 20 minutes to 1 hour before bed--you'll naturally start to fall asleep quicker. Try reading a book instead--not something too interesting either. The last thing you want is to get too hyped up about that book you've been dying to read and staying up all night.
Nutrition/Supplementation
1. Eating before bed.
This is one area where I won't give any kind of prescription because, well, it's different for everyone. For me, I have a lot of difficulty sleeping on a super full stomach, so unless I have to, I'll try to eat more during the day. Other people might not like going to bed hungry. I leave this up to preference--anything about the need for protein before bed, or no carbs after a specific time, is largely unproven. Daily nutrition is far more important.
2. ZMA
This is a particular supplement I have always been fond of, whenever I can afford it. It is a mixture of Zinc, Magnesium, and Vitamin B6 which can greatly deepen your sleep. I have found it much easier to only sleep, for example, for six hours, and feel like I slept eight (though sleeping the normal amount--whatever that is for you--is still ideal). Generally, the recommendation is two to three tablets 30 minutes before bed. You will note, however, that you're dreams are often very vivid and strange when taking ZMA. This has to do with the longer sleep cycles your body (and brain) are going through.
These are, of course, only some of the things you could do to maximize the effectiveness of your rest. As long as you keep stress in your life to a minimum (and only the good kind of stress, ideally!), you shouldn't have any problem resting, recovering, and ravaging the weights every week.
Stay safe!
Thursday 3 January 2013
Jason Eggleston Interview
Though it's been a long time coming, we've finally got the interview with Jason Eggleston! As the former 2008 Overall MABBA Provincials winner, he was one of my first choices when it came to interviews. I could not have been happier to speak with a bodybuilder of his caliber, and it was an immense honour.
https://soundcloud.com/manitobanmuscl/jasonegglestoninterview-l
He and I spoke at length about how he got started in the sport, his experience working as a male nurse (and larger than average!), and we also discussed his clothing company X2X Canada. Good luck to Jason in all his future endeavours!
All Photographs courtesy of Kelly Morton Photography.
www.kellymortonphotography.com
https://soundcloud.com/manitobanmuscl/jasonegglestoninterview-l
He and I spoke at length about how he got started in the sport, his experience working as a male nurse (and larger than average!), and we also discussed his clothing company X2X Canada. Good luck to Jason in all his future endeavours!
All Photographs courtesy of Kelly Morton Photography.
www.kellymortonphotography.com
Wednesday 2 January 2013
Bulking Made Easy: Caloric Density and Macronutrient Distribution
While many other bodybuilders in this province might be into the heart of their cuts for the upcoming MABBA Novice Championships, I am in a heavy bulk. Despite the fact that I am doing no cardio right now, I am still only gaining weight gradually. I do, however, have a very small appetite and when my metabolism is used to a lot of food, this can be a problem.
Hence, caloric density is helpful. For people who have trouble eating larger amounts of food (and who can't afford to decrease activity because of their job or lifestyle), here are some of my favourite options:
Pasta
Specifically, white pasta. While I am by no means advocating a low fiber diet, if you're still getting enough, you may find that pasta is a little less filling than others. This makes for a great, calorie dense, carb dense food.
Related to this, try Orzo pasta. When cooked, it looks a little like rice. Orzo is a type of pasta that is very calorically dense. One cooked cup can have as many as 120 grams of carbs, and a small amount of protein and fat.
Granola Bars
Typically a little higher in fat and sugar, however they've got a little fibre in them as well. Though they are "satisfying" they can still go down fairly easily. Personally, I quite like the Nature Valley ones, especially chocolate and roasted almond flavours.
Fruit Juice and Dried Fruit
Less density and food volume, these are great to either down in 30 seconds (not to mention tasty and refreshing) or just shove in your mouth before you go out the door for work or school.
You'll notice I have made no mention of fats or protein here. While fatty cuts of meat, peanut butter, or salads with oil and vinegar are very valuable ways to get extra calories, I have found that significant amounts of protein and fat (more than .6 grams of fat per pound of bodyweight, or 1.5 grams of protein per pound), just tended to dull my appetite. I am by no means advocating a low protein or low fat diet, however I have found that once I reach a minimum requirement for protein and dietary fat, that it's beneficial to get about 80% of those extra calories from carbs, as well as some trace fats and protein.
I am not familiar with longterm studies on this, however this is only my own personal experience so it has to be taken with a grain of salt. Some people find higher volume, higher carb diets preferable when dieting, and this is understandable. Other people need a lot more fats in their diet to stay satisfied. However, at the end of the day, this is all a matter of trial and error, patience, and being in tune with your own body.
Hence, caloric density is helpful. For people who have trouble eating larger amounts of food (and who can't afford to decrease activity because of their job or lifestyle), here are some of my favourite options:
Pasta
Specifically, white pasta. While I am by no means advocating a low fiber diet, if you're still getting enough, you may find that pasta is a little less filling than others. This makes for a great, calorie dense, carb dense food.
Related to this, try Orzo pasta. When cooked, it looks a little like rice. Orzo is a type of pasta that is very calorically dense. One cooked cup can have as many as 120 grams of carbs, and a small amount of protein and fat.
Granola Bars
Typically a little higher in fat and sugar, however they've got a little fibre in them as well. Though they are "satisfying" they can still go down fairly easily. Personally, I quite like the Nature Valley ones, especially chocolate and roasted almond flavours.
Fruit Juice and Dried Fruit
Less density and food volume, these are great to either down in 30 seconds (not to mention tasty and refreshing) or just shove in your mouth before you go out the door for work or school.
You'll notice I have made no mention of fats or protein here. While fatty cuts of meat, peanut butter, or salads with oil and vinegar are very valuable ways to get extra calories, I have found that significant amounts of protein and fat (more than .6 grams of fat per pound of bodyweight, or 1.5 grams of protein per pound), just tended to dull my appetite. I am by no means advocating a low protein or low fat diet, however I have found that once I reach a minimum requirement for protein and dietary fat, that it's beneficial to get about 80% of those extra calories from carbs, as well as some trace fats and protein.
I am not familiar with longterm studies on this, however this is only my own personal experience so it has to be taken with a grain of salt. Some people find higher volume, higher carb diets preferable when dieting, and this is understandable. Other people need a lot more fats in their diet to stay satisfied. However, at the end of the day, this is all a matter of trial and error, patience, and being in tune with your own body.
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