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After many months or years of pounding away in the gym you may wish to compete in a bodybuilding contest. In this article I’ll cover some information about competitive bodybuilding that will help you prepare for your first contest. Of course not everyone is interested in competition. In fact the vast majority of people in the gym have no intention of competing. But for those of you who do want to compete in the future, this article is a must read.

Why Compete?

One of the benefits of competing is improved progress. Bodybuilders who compete make better progress then those who do not. One reason is that regular competition forces you to cycle your training. Thus the body is constantly receiving new training stimulus and responds with new muscle growth.

Another reason that competitive bodybuilders make better progress is because they tend to make a great effort to learn as much as possible about the sport. With more knowledge comes better progress. Knowledge is power!

And there is nothing like competition to bring out the best in someone. A fifth place finish last year will motivate you to bust your butt to place higher this year. This constant effort to be the best will only lead to the top.

When choosing your first competition make sure it is far enough down the road that you have enough time to prepare. Deciding to enter a contest that is only a few weeks away is crazy. There is no way that you can get into top shape and have a good posing routine prepared in such a short period of time.

For information about local bodybuilding contests check with the gyms in your area. Most provinces or states have several bodybuilding contests each year.

The best position for your first bodybuilding contest is the audience. It makes little sense to get on stage without learning the finer points of the sport. There is much more to a contest then just getting up and hitting a few poses. Most competitors will admit that preparing for a contest is like a second job.

While you watch your first contest take in the big picture. Watch the judges, which competitors do they call out? What seems to impress them the most? Notice the audience, which music selections get them most excited? Which put them to sleep? etc…

Prejudging

Bodybuilding contests are divided into two phases, the prejudging and the evening show. The prejudging is all business. It is usually in the morning, this is like a rehearsal of the evening show. It gives the judges an opportunity to evaluate the competitors without the distractions of a large audience.

As a future competitor you will definitely need to attend the prejudging. In most cases the judges choose the winner in the prejudging. By attending the prejudging you will learn what is expected of the bodybuilders onstage.

The prejudging is divided into several different rounds:

• Symmetry Round
• Compulsory Poses
• Comparisons
• Individual Posing Routines

Men do seven compulsory poses and women do five. Sometimes the individual posing routines are left out of the prejudging and only performed at the evening show. Your posing ability and routine are very important. Posing can make or break your chances of winning the contest.

Evening Show

The evening show usually starts around 7 p.m. It is similar to the prejudging except there will be a much larger audience. The symmetry round, compulsory poses, comparisons, and individual posing routines are the same as in the prejudging. After the judges have made their decision, the show ends with the “pose down”. This is where the top competitors do freestyle posing together onstage. After the pose down the judges announce the placings and award the competitors their trophies and medals.

Choosing Your First Contest

You have to choose a contest that is most applicable to your physique level. If you are a teenager then you can enter the teenage or junior division. Some shows also have “Novice” division for first time competitors.

Although there may be exceptions, most bodybuilding contests are broken down into weight divisions.

Men’s Division:

• Bantamweight: Up to 142 lbs
• Lightweight: 143-156 lbs
• Middleweight: 157-176 lbs
• Light Heavyweight: 177-198 lbs
• Heavyweight: over 198 lbs

Women’s Division:

• Lightweight: less than 114 lbs
• Middleweight: 115-125 lbs
• Heavyweight: over 125 lbs

Most competitors try to compete at the top of their weight class. It is better to compete as a “ripped” middleweight then compete as a “smooth” light heavyweight. You will make a far greater impact on the judges by competing ripped and in top shape, then appearing smooth and bulked up.

Scoring

There are usually anywhere between 5-9 judges (both male and female) that judge a bodybuilding contest. Each judge has been evaluated and certified. Contests are scored using a ranking system. After each round, the judges rank the competitors from first to last. At the end of the contest the competitor with the lowest score wins. This system means that a competitor doesn’t have to win every round, but have the lowest overall score.

The Symmetry Round

This round is where you will make your first impression on the judges. You’ll be asked to stand facing the judges with your hands at your sides. Even though this is called “standing relaxed,” Do not relax! You must keep your muscles tensed and under control at all times while you are on stage. The judges may be looking at you at anytime so you need to be ready.

You don’t realize how hard posing is until you have done it. And I don’t mean hit a 5 second pose. I mean standing semi-flexed for 10+ minutes. Your heart rate will go up, you will sweat, and may even begin to have muscle cramps.

The judges will ask you to “quarter turn to the right”, you will turn 90 degrees to the right and let the judges view your physique from the side. Keep your entire body tensed and tight at all times.

Then the judges will ask you again to “quarter turn to the right”, you will be facing back on to the judges and they will view your physique from the rear. Make sure to tense your back and legs.

Then you will be asked again to “quarter turn to the right”, you will be side on to the judges and they will view your physique from the opposite side. Keep your muscles tensed and your abs tight at all times.

Then the judges will ask you to “quarter turn to the right”, you will be facing the judges and they will have one final analysis of the competitors.

Although muscles size is taken into account during the symmetry round, the judges are primarily looking at symmetry, proportion, and definition.

The Compulsory Round

This is where you really get to show the judges your development. This round consists of 7 compulsory poses; each designed to show the judges different aspects of your physique. You must have these 7 poses down pat before you step on stage.

The 7 compulsory poses are:

1. Front Double Biceps
2. Front Lat Spread*
3. Side Chest
4. Side Triceps
5. Back Double Biceps
6. Back Lat Spread*
7. Abdominals and Thighs
   

*Women do NOT have to do the Front and Back Lat Spread.

During the compulsory round you are compared with your competitors. The judges usually call out 2-3 competitors and have them run through the seven compulsory poses together. Then the judges will call out another 2-3 competitors and have them run through the compulsory poses. They will continue this procedure until they have all of the competitors ranked from first to last.

1. Front Double Biceps

There are two ways to do this pose, with a stomach vacuum or with your abs flexed and crunched. The vacuum method allows for a broader shoulders base and lat spread, while the abdominal crunch method is impressive if your midsection is ripped. Practice both ways and do the variation which you feel makes you look the best overall.

You should hold your arms in such a fashion as to give each arm an equally balanced look. If you’re biceps are less than perfect, try holding your forearms at almost right angles with your elbows and fully twist your wrists to bring out the biceps peak. It is usually more impressive when the upper arms are slightly above parallel with the floor.

2. Front Lat Spread

To get a full lat spread, you must learn not to shrug your shoulders, but to hold them down. This will make your lats look fuller and make you look bigger.

While pushing your fists against your sides, attempt to pull your shoulder blades apart and spread your lats outward. To make this look good, you will have to have great scapula flexibility. After practice and some stretching you should be able to perform this move precisely, spreading your lats to their full potential.

As with the front double biceps you can do this pose with a stomach vacuum or with your abs flexed and crunched. The vacuum method allows for a broader shoulders base and lat spread, while the abdominal crunch method is impressive if your midsection is ripped. Practice both ways and do the variation which you feel makes you look the best overall.

Make sure to bend your knees slightly and tense your legs while doing this pose.

3. Side Chest

With this pose there are a couple of different leg positions that you can use. Choose the position that makes you look the best.
One position requires your back leg (away from the judges) to be held relatively straight and bent only a few degrees at most. While your front leg will be bent with your toes pointed and calves flexed.

The other position is as if you’d been frozen halfway through a forward step. Your back leg is slightly bent and behind the torso. Your front leg is slightly bent and in front of the torso. Make sure to tense your leg muscles.

No matter which leg stance you choose, the upper body portion of this pose will be the same. The only difference would be which side of the upper body is used. For the left side, simple reverse these instructions.

Expand your rib cage and chest. Bend your right arm at 90 degrees with your palm facing up making a fist. Keeping your right arm pressed against your side (especially your upper arm) will give that arm an even more massive appearance. Meanwhile, your left arm should extend across your abdomen grasping the wrist of your right arm with your palm facing down and pushing against your body. Flex everything in this position.

4. Side Triceps

As with the side chest, there are a couple of different leg positions that you can use for this pose. Choose the position that makes you look the best.

One position requires your back leg (away from the judges) to be held relatively straight and bent only a few degrees at most. While your front leg will be bent with your toes pointed and calves flexed.

The other position is as if you’d been frozen halfway through a forward step. Your back leg is slightly bent and behind the torso. Your front leg is slightly bent and in front of the torso. Make sure to tense your leg muscles.

No matter which leg stance you choose, the upper body portion of this pose will be the same. The only difference would be which side of the upper body is used. For the left side, simple reverse these instructions.

Extend your right arm down your side, reach behind your back with your left arm and grasp your right wrist. Keep your left palm toward the rear. With your arms anchored in this position, you will be able to pull your muscles to bring out the bulk and definition of your triceps, shoulder, and chest.

Experiment keeping your right arm perfectly straight and rotating it in different directions to bring out different striations on your delts and triceps. Keep your right triceps pressed firmly against your side to flatten and widen the muscle, making it look larger.
You should keep your stomach tight and expand your chest.

5. Back Double Biceps

The back double biceps pose is similar to the front double biceps pose except for a few important differences. Your calves and hamstrings have to be flexed. It will not look good if you get the top half of your body right and the bottom half is relaxed.

Your arms should be pulled back toward the judges as well as your wrists. Your elbows should be more frontward (away from the judges) than your hands. With your spine rounded, your shoulder blades should be spread and your back muscles should be flexed. To really bring out the lower back, tense your abs. You can turn your head from side to side to show the muscles of your trapezius. Remember to keep all of your body flexed.

6. Back Lat Spread

The back lats spread is similar to the front lats spread. The only difference is that you round out your torso, so that it’s forward, while pulling your elbows ahead of the midline of your torso. An effective way to start this pose is with your lats originally crunched together. When you pull them apart to expose your entire lat spread, it is a more dramatic way of going into the pose.

Your calves and hamstrings have to be flexed. It will not look good if you get the top half of your body right and the bottom half is relaxed. Remember to keep all of your body flexed.

7. Abdominals And Thighs

Put your strong leg about one foot in front of the other. The toes of your back foot should angle outward, while your front foot’s toes point forward. With your front leg tensed, flex your quads and calves to bring out your muscle definition.

Different bends and angles will bring out various muscles better. You can switch angles mid-way through the pose if you like.
With an interlocking grip, place your hands behind your neck and angle your arms upward. Flex your biceps and chest, while strongly tensing your abdominal region. This will make you look quite impressive. Keep flexing it all thoroughly and be sure to stand as straight as possible. Remember to keep all of your body flexed.

The Free Posing Round

In a close contest the free posing routine can be the difference between winning and losing. With a good posing routine you can win the audiences approval and they will start screaming your name or number, and in a close contest the judges often vote based on the audiences response.

The first step to creating a great posing routine is picking the music. You must choose music that suits your physique. Some of the larger heavyweights like to use powerful classical music, but most likely that wouldn’t suit a lightweight or middleweight.

Some people like to use upbeat dance type music. This is good for posing to and it can really get the audience involved.
Another type of music that is often used is heavy metal. You need a powerful physique to match with the powerful music.
If you have trouble picking what type of music to use in your routine, you should listen to a wide variety of music and picture yourself posing to the various songs on the radio. Eventually a song will catch your attention and then you can build your routine around it.

At the amateur level posing routines are usually 90 seconds in length. Get your music copied onto a CD by itself with no other music on the CD. Write your name and competitor number on the CD with a permanent marker. You’ll usually pass your music into the contest officials at the weigh in.

Also make a note on your CD to let the music man know if you would like to have your music start before you step on stage or when you are center stage. Make a back up copy of your music and keep it with you backstage. If anything happens to your original CD, you’ll always have a backup.

Which Poses?

You should watch as many bodybuilding shows as possible. Record contests that come on T.V. or order contest videos and watch them over and over again. This will help you to visualize your own routine. If you can, try and get help from an experienced competitor. Be creative and design a routine to highlight your strengths and hide your weaknesses.

The purpose of a posing routine is to show your physiques strong points, hide your weak points, and entertain the audience and judges. Emphasize your strong points early in your routine to get a good first impression. Organize your poses so that you can move smoothly from one pose to the next. Generally you start with a few front poses, move to a couple side poses, and then move to a couple back poses, etc.

Practice your routine over and over until you can do it in your sleep. Start practicing your routine at least 6 weeks before the contest. Make sure to pace yourself. Often you see novice bodybuilders rush their routines and get ahead of their music. Take your time when onstage. Hit a pose, hold it for a couple of seconds, and then smoothly move into another pose.

It is a good idea to bring a headset and an extra CD of your music with you to the bodybuilding contest. Find a place backstage by yourself where you can rehearse your routine so it is fresh in your mind before you have to go out an perform in front of the judges and audience.

Always appear confident onstage. Smile as much as possible and make eye contact with the judges and audience. Keep your head up, maintain perfect posture at all times, including walking on and off the stage. Keep your muscles tensed at all times while onstage. There will be plenty of time to relax after the show, during the contest give it your best.

The Posedown

Unlike the first 3 rounds where your poses are arranged and your routine is rehearsed. The posedown is made up on the spot. The posedown usually involves 3-5 of the top competitors. You will all line up onstage and then the judges will tell you to pose down and hit your best poses.

It is difficult to prepare for a posedown but there are some strategies to help give you the edge. For example, if your opponent has strong arms and your arms a weak do not compare arm poses together. When you opponent hits an arm pose you should do another pose such as abs and thighs, etc. The idea is to offset their strong points with your strong points.

However, if your opponent does a side chest pose and you have a strong side chest pose stand there and accept the challenge. Similar to the free posing routine you want to emphasize your strong points and hide your weak points.

Pre Contest Diet

Male bodybuilders usually need to lower their body fat to 5% or lower in order to get “ripped” and women need to lower their body fat to 10% or lower. This is unhealthy if such a low bodyfat percentage is maintained overtime. You should strive to “peak” for the contest and then gain a little body fat afterwards to be strong and healthy.

The goal is usually to gain as much muscle mass as possible during the off-season and then shed the excess bodyfat while maintaining muscle mass during the pre contest.

Most bodybuilders today try to keep within 15-25 lbs. of the contest weight. A lightweight should not have to lose more then 15 lbs. to make his weight class. And a heavyweight should not have to lose more then 25 lbs. to make his weight class.

If you fall within the above ranges then you should start your pre contest diet 12 weeks before the contest. This allows you enough time to lose 1 – 2 lbs. per week without losing hard earned muscle mass. If you have more body fat to lose, then you’ll have to start your diet earlier to give yourself enough time to get in contest shape.

Shaving

Around 8 weeks out from the contest you should shave off your body hair. This will allow you to accurately evaluate your physique and exactly what kind of condition you are in. It is hard to see how lean and muscular you are if you’re covered in body hair.

For guys who have never shaved before it is a good idea to use hair cutting clippers to get rid of the majority of the body hair first. Then use a razor to get rid of the stubble afterwards. Shaving is quite time consuming, it could easily take a large competitor 2+ hours to shave off all their excess body hair. Then keep it off by re-shaving weekly. It takes a bit of practice, you don’t want to nick yourself before the show.

You should also order your posing trunks well in advance. Regular swimming trunks are not suitable for bodybuilding posing trunks. There are several different manufactures of posing suits. My personal favorite brand of posing trunks is Andreas Cahling at: http://www.andreascahling.com

The first time you put on a pair of posing trunks can be a bit intimating to say the least. Most trunks have only enough material to cover the “essentials”. But the high cut posing suits will reveal muscularity in the hips and legs and look better on stage.

Tanning

During the last 6 weeks before the contest you should be tanning regularly to build up a good base tan.

On Friday morning before a Saturday show you need to start applying Pro Tan. This is a paint on self tanning product that will give you a deep dark colour. The darker you are, the more muscular you will appear. You’ll need to apply at least 6 coats of Pro Tan in order to get dark enough for the bright stage lights.

A lot of competitors will also choose to use Dream Tan in addition to Pro Tan. Dream Tan is a dark moisture rich cream that you put on prior to going on stage. Dream Tan contains oil so extra posing oil is usually not needed when using Dream Tan. If you are going to use Dream Tan make sure to get the Red / Bronze formula 2. This provides a nice deep dark colour on stage.

Note: there are several other brands of bodybuilding tans available, but Pro Tan and Dream Tan are 2 of the most popular.
This article has covered the basics of what’s involved with a bodybuilding competition, but you should still contact your local bodybuilding association and talk to some experienced competitors. They can help you immensely when it comes to finer details of dieting, posing, and contest preparation.

About the Author:

Lee Hayward is a bodybuilding and fitness coach based out of Newfoundland, Canada. Lee is the author of a complete bodybuilding pre-contest training and nutrition guide titled “Your First Bodybuilding Competition”, which was given positive reviews in FLEX magazine as the “next best thing to having your own personal bodybuilding coach”.
If you would like to contact Lee Hayward or get your very own copy of his Bodybuilding Competition Training & Nutrition Book & DVD Set you can visit his website at: http://www.LeeHayward.com

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Prep For A Bodybuilding Competition

Successful Tips & Tricks For Contest Prep!

Let’s Get Ready To Rumble!

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There are many things in life that make humans unique from one another. Whether it’s your personality, abilities, or physical looks we’re all very unique. These differences are the results of our genetic makeup. One interesting subject in the area of genetics is somatypes.

Somatype is another term for body type. Most people have a genetic predisposition toward one specific somatype and supportive traits from a second kind. In the 1940’s scientists introduced the theory of body types. Their ideas described three basic human body types: the endomorph, characterized by an excess of body fat; the mesomorph, marked by a well-developed musculature; and the ectomorph, distinguished by a lack of either much fat or muscle tissue. They did also state that most people were a mixture of these. These three categories of morphology are used to predict how certain people will react to certain portions of macronutrients, thus enabling health professionals to determine correct diets and exercise regimens for their clients. The three somatypes are widely known in sports such as bodybuilding, and in the applied health fields involving nutrition and weight management.

Somatypes

Somatypes are looked at most often in sports for different types of athletes. An athlete cannot change what their body type is; all they can do is use nutrition to their advantage and play a sport that fits them as an individual.

1. Ectomorphs

A classic ectomorph is typically a person who is naturally thin. These individuals usually have a low body fat percentage, small bone size, a high metabolism, and a small amount of muscle mass and muscle size. These factors all compliment one another to produce a thin, wiry, nervous type of person or athlete. The bones are light in weight, joints are smaller than normal and muscles are underdeveloped. The limbs are relatively long in proportion and the shoulders tend to droop down.

The ectomorph has a linear physique as they may appear to be straight up and down, and may appear longer than he or she really is, due to the length of limbs coupled with lack of muscle mass developed on those limbs.

The ectomorph does not have natural athletic power and each ounce of muscle they strive for will take extra effort. It is common to find ectomorphs in sports like cycling, cross country running, and other endurance sports. The high metabolism of an ectomorph requires them to eat large amounts of food, especially those that are carbohydrate dense to fuel workouts.

2. Mesomorphs

The second somatype is the mesomorph. The mesomorph has well-defined muscles and large bones. The torso looks thin, and they have a relatively low waist. The bones and muscles of the head and skull are prominent. Features of the face are clearly defined, such as cheek bones and a square, heavy jaw. The face is usually long and broad, and is rectangular in shape. Arms and legs are muscled and even the digits of the hand are developed.

Mesomorphs tend to make excellent all around athletes, especially bodybuilders. This body type is often called “good genetics” from a physical person’s perspective and it has been said that every person, regardless of body type should strive to look like a mesomorph.

The skin and hair is usually thick in texture and mesomorphs have the tendency to be muscular and ripped, maintaining the best attributes of both the ectomorphs and the endomorphs. It is the middle ground as far as genetics are concerned and these people are able to hold onto the muscle they build, while still losing undesired body fat.

A mesomorph’s diet can be high in calories as long as they are physically active. They wouldn’t be required to consume as much carbohydrate as ectomorphs because a mesomorphs metabolism is slower. This rather unique mix of mediocre metabolism and rugged structure make for great football players, bodybuilders, and other physical sports.

3. Endomorphs

The somewhat unfortunate end of the spectrum in body type genetics is the endomorph. As with each somatype, there are different degrees to which a person can be labeled as one type or the other. The body of the extreme endomorph is round and soft. The physique shows the delusion that much of the mass has been concentrated in the abdominal area. The arms and legs of the extreme endomorph are short in length which may give the appearance of huskiness. The hands and feet of the endomorph are comparatively small, and the upper arms and thighs are often more developed than the lower parts of the arms or legs and the body has a high waist.

People who are strict endomorphs generally are non-athletes and they carry a high percentage of their weight as body fat. It is the “short end of the stick” when it comes to genetics. Endomorphs really have to watch what they eat because although they can gain muscle fairly easy, it is a burden to strip unwanted body fat. This becomes a problem because it takes endomorphic people longer to lose fat, thus taking a considerable amount of muscle as well.

Many endomorphs desire a leaner, more defined look, and should try cutting the fats down to a minimum. Lean protein sources are generally recommended and things like sweets and junk food should be consumed at an absolute minimum. It would be beneficial for an endomorph to eat frequent, small meals throughout the day to keep metabolism going so there is a lesser risk for storing extra body fat. Endomorphs should strive for adding some extra muscle as well in order to boost their already slow metabolism.

Conclusion

These three categories of body types are used to predict how certain people will react to certain portions of macronutrients, thus enabling health professionals to determine correct diets and exercise regimens for their clients. It is evident that there are true, distinct differences in the way these genetic hands are dealt. The applied health fields are recognizing these differences and taking action in developing ways to help people on both ends of the spectrum achieve the results they desire no matter what their genetics may be. It is important for everyone to understand his or her own body type so they can lead comfortable healthy lifestyles through correct diet and exercise choices that fit them as individuals.

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Mass Vs.Shaping: Creating The Best Fit!

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“Hey bro, what supplements you take?”

If this is the first question someone asks me or one of my teammates, I’ll usually just let out a sigh and proceed to give a brief plug about the primary importance of quality nutrition. When I fail to disclose any “secrets” about some magic powder or pill, I can see their interest quickly fade. Disappointed, they might walk away before I can even finish answering their initial question. No one wants to hear that persistence in the gym is best complimented by quality calories, rather than some quick fix potion. This is the truth, but it isn’t the whole truth.

They should have stuck around, because I would tell them that dietary supplements are in fact a critical component in building muscle, losing fat, improving focus, performance, and eventually producing a physique worthy of competition. It’s no secret that whether you’re a bodybuilder, professionally football player, or “weekend” warrior… we’re all looking for that edge in our respective area of competition.

Background

Since the 1970’s, bodybuilders and fitness enthusiast have always carried a lot of muscle. These guys would head over to Gold’s Gym in Venice, California or some other dungeon-like gym filled with barbells and heavy dumbbells. They would train with maximum intensity day in and day out while performing set after set of heavy squats, deadlifts, and bench presses. Today, most successful lifters would also recognize that these movements are superior. Invariably, they would place them as primary exercises in their routines since they obviously worked better than anything else.

Old school lifters also understood that nutrition was the primary catalyst for muscle growth and fat loss. They placed protein at the forefront of their diet plans, and ate adequate carbohydrates and fats to fill in the remaining calories they needed for building muscle. Just like today, bodybuilders and athletes are manipulating their diet regimens to lose fat at an optimal rate while simultaneously trying to minimize muscle wasting. All in all, it seems that not much has changed if we look at basic philosophies regarding training and nutrition. However, it is quite obvious that modern athletes and bodybuilders of all ages and competition levels are progressing at a rate much faster than any other time in human history. Where are the discrepancies? Why are natural bodybuilders now expected to obtain striations in their glutes and hamstrings?

One of the major differences lies in the modern development of various dietary supplements. Back in the old days, there were few products on the market that were used as additions to an athlete’s diet. Natural bodybuilders would have to rely solely on incredibly precise nutrition and training designs to try and minimize the amount of muscle they would sacrifice while desperately working to get in contest condition. The same holds true today, but there’s no doubt that the standards have been raised on the stage, court, and field. Whether you want to cut body fat for health reasons, cosmetic purposes, increased performance, or all of the above… you have to

1. Know your body and work rigorously toward your goal and
2. Know what the most effective products are on the shelves today and what they can do for your fat-loss goals.

There have been many companies that invent new products and instantly attach inflated claims and promises to them. There is usually minimal research to back up these statements, and it seems as though their agenda is only about making that sale… not helping you get into shape. We know now that supplements are just that…supplements to your diet and training program. However all that work to put on muscle in the gym and kitchen should not be drained the minute you decide to strip off the body fat. Make sure you make the smart move, and take advantage of some of the following products to help you keep the muscle you earned. Each one of these compounds has substantial scientific research behind it. Don’t waste your money on any kind of hype; go for what works for many serious athletes all around the world!

BCAAs

Branched chain amino acids are three essential amino acids (leucine, isoleucine and valine) which means they must be obtained through quality protein in the diet. These amino acids are instantly metabolized in the muscle and should be used as a dietary supplement before, during, and after training in order to maximize recovery while creating an anabolic environment in the muscle tissue. It would be extremely difficult to initiate protein synthesis with whole food sources during training, which can be an effective strategy when trying to strip body fat.

BCAA’s are extremely conducive to helping bodybuilders and athletes cut body fat while maintaining their muscle mass. Additionally, the insulinogenic effects of branched chain amino acids aren’t significant enough to halt fat-burning, yet they do provide the necessary materials for the muscle to use when glucose is low. Therefore, when your goal is to get as lean as possible while keeping training intensity at peak levels, branched chain amino acids will serve to be the perfect addition to your diet and training efforts. I noticed a considerable change in my energy levels and muscle fullness in the gym. They also seem to function as a potent appetite suppressant for myself, which is perfect when I’m trying to cut down. My favorite pick is Xtend from Scivation.

Whey Protein

When trying to cut fat and improve body composition, a high quality protein supplement can become a key ingredient in your success. Whey protein specifically has a uniquely high amount of the amino acid L-leucine which has been shown to signal the transcription pathway to quickly trigger the initiation of protein synthesis. Protein is the paramount nutrient for any bodybuilder and competitive athlete. During a cutting phase, it is even more crucial to take in enough protein to support the muscle you already have.

Sure we’ve all heard that whey protein is digested rapidly and is best consumed right after training, but it also functions as a high-quality meal replacement when combined with other macronutrients (depending on your individual calorie allowance). Missing a meal can hurt your fat-burning goals more than you could imagine. When your body isn’t in a positive nitrogen balance, you run the risk of sacrificing muscle tissue and slowing down your metabolic rate. Your body will compensate by becoming more apt to store nutrients as body fat just in case you don’t make it to the next meal.

I usually take whey protein two times per day on average. Once in the morning with breakfast (I like to mix it with oatmeal and a banana) and once after training. If you’re serious about shedding body fat and sparing muscle tissue, then make sure you have some whey protein on-hand to guarantee you will have a high quality meal… and always skip the drive-thru. I’ve had great results with Optimum Nutrition, Scivation, and Jay Robb, to name a few.

Creatine Monohydrate

Creatine is a substance naturally developed in the kidneys, liver, and pancreas. It is eventually displaced in the muscle tissue and converted into creatine phosphate (ATP is produced) which yields creatine as an energy supplier to the muscle. Although you could get plenty of creatine from beef, you would have to eat pounds of it in order to obtain the desired effects. However this is not conducive to someone who wants to get shredded, so supplemental creatine is a useful alternative. You may notice a full, hard appearance to the muscle tissue upon consumption. Even though most of this will be “water weight” don’t let that phrase fool you. The water will stay intramuscularly, rather than under the skin, on top of the muscle.

Creatine can yield incredible benefits when trying to cut body fat because it allows you to maintain strength, even when glucose levels are extremely low. There have been numerous types of creatine to hit the shelves in the recent years. You may have heard of kre-alkalyn creatine, creatine phosphate, creatine citrate, creatine esters, and more. Each of these claims to help you build lean muscle and increase your strength in the gym. Everyone responds differently to these various forms, but in my experience… the most enduring type has been regular creatine monohydrate. I have personally used the micronized version from Biochem. This creatine comes in an ultra-fine consistency that will have minimal stress on the kidneys and cause the least amount of potential bloating. Don’t be afraid to take creatine monohydrate when dieting, it will not make you like your “holding water” but it will help you maintain your strength and keep you from looking flat and stringy while trying to lose body fat.

Joint Support

When it comes to choosing joint supplements there are numerous options available. Just like with any supplements, you must be wary of the initial claims being made about the specific products since there are so many choices at hand. There are a few types of joint support products that can be a big-time aid in your fat-loss and training regimen. When you are consistent with your nutrition and you start to reap the benefits of BCAA’s, whey protein, and creatine, you will see your body fat start to melt away. There’s never a more applicable time than this to take joint supplements.

Glucosamine is an amino acid that is naturally produced in the body. It is also a precursor to a molecule used in the construction of cartilage. When you use this supplement, the substance will expand the rate of repair of the new cartilage by providing the raw materials for regeneration.

Cissus is another reputable type of joint support. Cissus can support already normal joint health, enhance recovery at the conclusion of intense training, support healthy weight management, and it’s also a powerful antioxidant. This added pillar that cissus provides can deliver support to joints and help you get leaner at the same time! Don’t lower your intensity just to be “safe”. Instead, up your doses of glucosamine and cissus and you should be ready to go. I’ve had outstanding workouts with Scivation Cissus, and USPLabs Super Cissus Rx.

Essential Fatty Acids (EFA)

Studies suggest that eating fish high in essential fatty acids can potentially help to prevent many different kinds of ailments. There is also research that has implicated Omega 3 in helping people improve memory functioning and increase brain development. These are all added bonuses to the fact that fish oils can keep your skin, hair, nails, and mood in top form. There have been improvements shown in blood flow and nutrient transport in the presence of adequate essential fats, which can be especially beneficial when dieting. This allows your metabolic rate to run at optimal efficiency while providing an adequate environment for using stored fat as energy during exercise. The addition of essential fatty acids to any supplement stack is a functional way to amplify your body’s capacity to burn fat! I have found success with brands such as HFS The Total EFA.

Alpha Lipoic Acid

Alpha lipoic acid is a fatty acid found naturally inside every cell in the human body. Its main function in the system is to create the energy for all the things we do day in and day out. I use Alpha lipoic acid two or three times per day with my high carbohydrate meals since it is also responsible for converting glucose into energy during exercise. When you’re aiming to get as lean as possible, you will want to make sure your body is efficiently converting that limited glucose into fuel for your workouts.

As an added benefit, alpha lipoic acid is also an antioxidant that can help rid the body of potentially harmful chemicals called free radicals. In the presence of too many harmful wastes, the fat-burning process can become an even larger burden on the system. Alpha lipoic acid will help neutralize these waste products and help the body systems run more efficiently.

Alpha lipoic acid can also do its job in both water and fat, therefore making it a water and fat soluble substance. Other antioxidants such as vitamin C and E are only water or fat soluble, thus making them less resilient in the presence of destructive free radicals. The addition of alpha lipoic acid as a means to use the food you eat efficiently and lose body fat is a no-brainer. Don’t shortchange yourself, you can start taking it once a day with your post-workout meal and reap the benefits! I have personally found PrimaForce Pure ALA to be a very reliable and well-made product.

Thermogenics

As with any type of supplement, be sure to carefully read the entire label before you consume it. I have found that this is especially critical for thermogenics. When your body is in a depleted, fat burning state… it will naturally become ultra sensitive to anything you put in your system. Check the ingredients and make sure there isn’t too much niacin for you to handle as this can produce an uncomfortable flushing sensation that can last a few minutes. Although this isn’t harmful, it may be fairly uncomfortable and alarming at first.

One of the supreme ingredients in most thermogenic fat burners is the addition of caffeine. Most people underestimate the potent effects of the drug, which can leave them feeling overly anxious, irritable, and restless if they take too much right away. Just make sure to know your tolerance, and remember that more is not always better. I have found thermogenic fat burners to be an instrumental addition to my supplement stack for getting lean, but only when I really need them. I would not advise you to start popping capsule after capsule if you still have a ton of weight to lose.

In the beginning, spend the majority of your time mastering your nutrition and supplementation with the six types of products listed above. Then, when the time is right and you really want to get in contest condition shredded, try out products like Dialene-4 by Scivation or Hydroxycut Hardcore by MuscleTech.

Conclusion

Once you start to master your training and learn about the importance of quality nutrition, the next step should be to try out some of these quality products to help you reach your fat loss goals a little bit faster. We live in a time with so much information and sophisticated technology to create a multitude of different types of compounds and formulas, but sometimes it’s best to just stick to what we know works for most people. It’s also crucial to pay attention to how your body responds to anything you feed it. Make sure you’re feeling good and healthy along the way as this will increase your chances of remaining consistent and thus, successful with your weight-loss goals!

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Jay Cutler is ready to win his fourth Mr. Olympia title, but will someone dethrone him this year? Find out who has the best chance of overthrowing Cutler in this 2010 Mr. Olympia preview.

Dexter wants his title back. Jay’s not willing to give it up and Kai or Phil would love to rip the Mr. Olympia title away from either one of them. This sets the stage for a huge battle this year and it will be an all-out war that can leave only one man standing as Mr. Olympia.

Find this video on the Video Network where you can leave comments, rate the video and download your own copy!

Looking Back To 2009

No one predicted Jay Cutler would come in the kind of condition he presented last year. Oh sure, Lonnie Teper predicted Jay would win, but not even the Swami thought he’d look like he did. After struggling to come in at his best in 2007 and 2008, Jay shocked the bodybuilding world looking the best he’s looked since 2001. Some experts say it was his all-time best while others say he still looked better in 2001. I wasn’t at the 2001 Mr. Olympia to see Jay’s mythical conditioning at that show, but I have seen Jay every year since 2004 and that was easily the best I had ever seen him. I was amazed when he came out and did the “quad stomp.” After that stomp, it was all about who was getting second through last place.

The 2009 Mr. Olympia was exciting with Jay winning the title back. Branch came in a surprising second, which meant an in-shape Dexter fell all the way to third. Even though the top three guys were at their best, a few of the guys weren’t at their best. Wolf, Heath and Greene all missed the mark and that leaves things open for this year to see how they’ll present themselves. Hopefully this year, they will all come in at 100% and we might find out where these guys really stand.

Predictions For 2010 Top Six

Last year’s top six will most likely be this year’s top six also so the bulk of this preview will center on them. A couple guys have the potential to break into the top six and bump out one of the other guys. We’ll take a look at who those guys might me too.

In order of last year’s placings we have:

Jay Cutler

As mentioned earlier, Jay Cutler pulled off a huge upset last year and regained his title. He’s the only man to regain the Mr. Olympia title after being defeated. It was obvious Jay wanted his title back and he showed a level of confidence by pumping his fist into the air and eating up the roars of approval when he hit pose after pose. I have not seen this level of confidence in Jay – even when he won his first title in 2006.

Jay combined forces last year with Hany Rambod for nutritional coaching. Hany also introduced him to the popular FST-7 training style, which helped Cutler with his fullness and, to a certain degree, some of his symmetry issues. Rambod is again part of Team Cutler and will be overseeing Jay’s prep.

As the article is being written, Cutler is again in lockdown mode when he makes very few appearances. He stays in Las Vegas and does little more than train, eat and sleep to prepare for the Olympia. He’s pulling out all the stops this year in order to grab his fourth title. Jay’s still doing plenty of volume and he’s even added good old barbell squats back into his routine for added leg mass.

The big question on everyone’s mind is can Jay do it? Can he win the title for a fourth time against Olympia title-hungry guys like Kai Greene and Phil Heath? In less than one month Jay will step on stage and reveal to the world just how effective his hard year of training and preparation was this year.

Branch Warren

Known for his brutal training techniques and all-around hardcore workouts, Branch Warren is tearing up MetroFlex for another run at the Mr. Olympia title. He showed up last year with his all-time best conditioning and was awarded with second place for it. He again came in great shape six months ago at the 2010 Arnold Classic. There he could only muster up a third-place finish, behind Greene and Heath. Kai and Phil were in much better shape than they were at the Olympia when Warren placed ahead of both of them.

The big question regarding Branch this year is if he again comes in shape and so do Kai and Phil, can he place ahead of them? Maybe. Maybe not. Although Branch can hang with anyone when it comes to legs, the biggest factor that hinders Warren is his lack of detail in his back. His entire back is huge and thick, but he needs more detail across that enormous back to really make sure he stays in the top four or higher.

Dexter Jackson

Normally when someone loses their title or places lower than the year before it’s because they were off and just didn’t look as good as previous showings. That wasn’t the case at last year’s Olympia. I thought Dexter had improved from his 2008 physique at the Olympia. Jay just looked amazing last year and blew Dexter away. Whether or not he deserved third behind Branch Warren is still open for debate.

This spring at the Arnold Classic, The Blade came in fourth, behind Warren, Heath and Greene. It was the first show I ever saw Dexter “off” and his legs were not at the same level they had been in the past. After the judging, I would not have been surprised if he had been placed as low as fourth or even fifth.

A few months ago Dexter decided to come out here to sunny California and gave Charles Glass a try this year. Maybe the famous training expert gave Dexter what he was looking for to bring home a second Sandow trophy.

Kai Greene

The new kid on the Weider block is getting ready for his second attempt at winning the Mr. Olympia. Only a few weeks ago Kai was reportedly weighing close to 300 pounds with more added size from his last competition, which was the 2010 Arnold. There he grabbed his second title in a come-from-behind victory over Phil Heath.

Greene, with his long, warrior-like, braided hair and non-conventional posing routines has risen to become one of the best physiques in recent history. Of the top, current Olympia competitors, the only man Kai has not defeated is Jay Cutler. If Kai brings to the Olympia stage the physique he displayed at the 2009 Arnold Classic or the 2010 Australian Pro and Jay Cutler does not bring his A-game, the bodybuilding world will be celebrating a new Mr. Olympia and Jay will have to settle for second place.

(On a sidenote, any Kai Greene fans can check out his new videos right here on Bodybuilding.com.)

Phil Heath

Last year in my predictions, I had Phil winning the 2009 Mr. Olympia. Had I known he was going to suffer through a horrible bout with food poisoning the night before prejudging and Jay would be at his all-time best, I wouldn’t have picked him to win. I still think Phil has the most pleasing, aesthetic and polished physique in the current pro ranks; he just needs more size. He has been adding mass and improving with each show and he’ll most likely proudly display the improvements he has made since the Arnold Classic this spring.

I, like many others, thought Heath should have won the Arnold Classic over Kai Greene this year. Kai was not at his best and looked watery during the judging. Even though Greene did look better at the finals, I still think Phil should have been given the nod.

With all that being said, I am really looking forward to seeing the match-up of these two competitors at their all-time best. There’s been a lot of bickering back and forth on the message boards about who is better. I hope they both truly come in at 100% to settle the score.

Victor Martinez

This year Victor Martinez is enjoying a life with less stress and turmoil than last year. Despite the upheaval in his personal life, Victor was still able to capture sixth place in bodybuilding’s most elite competition. Can he move up the ladder again this year? Will his legs be back on par with his legs before his 2008 training accident, which required surgery on his knee? Judging from a few photos I’ve seen on line, we should see the best Victor Martinez anyone has seen since the 2007 Mr. Olympia, which many of his fans thought he won.

Ronny Rockel

Ronny Rockel has a phyique that seems to get overlooked. He took seventh last year at the Olympia and sixth this year at the Arnold Classic. Rockel has good shape, symmetry and proportion. He’s even up there in the mass department. His conditioning has improved and so has hi presentation. If he can bring his back up with more thickness and width while still holding detail, he could be a top-5 or top-6 contender. Until then, the German Rock will have to settle for one of the seventh, eighth or ninth spots.

Toney Freeman

There’s one thing consistent about the X-man; you never know what he’s going to look like at his next show. Will he be full and smooth? Or will he be shredded and flat? Or will he put everything together like he did in 2008 and rock the house? No one ever knows. And I don’t think Toney knows either. If Toney can nail down the formula that works for him, he almost is guaranteed a top-six spot. The problem is Toney is a few years past age 40 and doesn’t have much time left to experiment and play around to find that magic combination.

Dennis Wolf

I was on the edge of my seat at the Orleans when Dennis Wolf came up to the front of the stage for the first time for all to see. I was anticipating a 2007-form Dennis Wolf – only better. Boy, was I disappointed and so was everyone else. No cheers, just a weird silence hushed through the arena. Dennis looked like he needed an additional three to four weeks for dieting. Apparently he overdid it on his carb loading so he wouldn’t be flat. Well, flat he wasn’t. Smooth was the term I heard everyone whispering.

With hopes of redemption, Wolf entered the 2010 New York Pro hoping to chalk up a win. That didn’t happen. He placed third because he was flat and sort of smooth at the same time. Again he messed up his prep, but he did manage to qualify for this year’s Olympia.

Dennis still has the potential to break into the top six again this year, but he has to do what he did in 2007 or even 2008 to get back there. For all the Wolf fans out there, I hope he puts it all of his eggs in one basket and regains the formula that made him an instant fan sensation. If not, he might learn – in the words of Bruce Almighty – that’s the way the cookie crumbles!

Roelly Winklaar

For anyone that doesn’t know yet, it’s pronounced Roo-lee. Everyone needs to know how to pronounce his name because we’re going to be hearing it more frequently. This guy has an army of fans and he’s been a pro for less than a year.

I’ll admit that I picked Roelly Winklaar to finish last at this year’s Arnold Classic. The new kid on the block always finishes last at that show. When I walked into the pump-up room at the Arnold, however, I saw Roelly. Wow! I knew one thing for sure. He wasn’t getting last place. He looked nothing like the photos I saw online when he won the Arnold amateur the year before in 2009. He had made tremendous improvements.

After placing seventh at the Arnold this spring, Roelly flew to Australia and picked up a third-place finish, which qualified him for this year’s Mr. Olympia. But Roelly wasn’t done yet. He entered and won the New York Pro against seasoned pros like Hidetada Yamagishi, Toney Freeman and Dennis Wolf. That’s not too bad for your third pro show and no one knew who he was about a year ago.

Roelly will walk out onto the Olympia stage sporting the best triceps in the sport this side of Phil Heath. (Oh, that’s another hot topic of discussion on the boards; who has better tri’s, Phil or Roelly?) Roelly has made progress each show he has entered. He’ll be even better at the Olympia. If anyone messes up their prep, Roelly’s going to step right in and take their place. No questions asked!

Predictions

Making a prediction about who will win the Mr. Olympia and where everyone else will place is never easy. There are so many factors and details that go into every competitor’s prep and then there’s the whole judging system, which can be a little bewildering at times. Predicting ends up taking a good guess. With that being said and if all the guys come in top shape, this is the way I see it:

• 6th – Branch Warren
• 5th – Victor Martinez
• 4th – Dexter Jackson
• 3rd – Phil Heath
• 2nd – Kai Greene
• 1st – Jay Cutler

I think Roelly Winklaar and Ronny Rockel will be battling it out for seventh and eighth place. Toney Freeman and Dennis Wolf will be close and fighting over the ninth and tenth spot.

You can agree or disagree, but that’s the way I’m going to call it this year. See you in Vegas!

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Vital Stats

Name: Brian Calcafuoco

Email: bcal@hotmail.com

Bodyspace: Calcs82

Why I Got Started

Things all started when my twin brother Adam and I were born premature in November of 1982. After a short time my parents noticed that I wasn’t progressing quite normally when it came to walking. Shortly thereafter I was diagnosed with a condition called Cerebral Palsy (CP) which is a movement disorder that can affect different parts of the body and the way they move. The type I have is known as Spastic Diplegia, which affects only the lower extremities (legs). For me, it turned out to be minor but this was not known at the time and a doctor had told my parents that I would likely never walk and he himself would be very surprised if I did. My parents could’ve just accepted the doctor’s prognosis, but thankfully they did not. My work ethic stems from them and they put forth a tremendous effort in order to get me to walk. On the day of my 2nd birthday exactly, I did just that.

Growing up I had many friends, but, I had two things working against me that caused those around me to doubt my capabilities; I was small and I had CP. I was apparently an easy target but was determined to not accept this as my role. During my childhood and into adolescence I always had to prove myself. At first I was referred to as too small and weak. Some even assumed that because I had a physical hindrance I was also unintelligent and that it affected me mentally; on the contrary, intelligence and mental toughness is what aided in my success. I never let anyone discourage me from doing what I wanted to do and I used the words of those that doubted me as fuel to prove them wrong. In school, I had some minor issues but thanks to my friends around me and my attitude I was able to stand up to anything and anyone who saw me as someone they could push around.

When I started to play sports at 9, I was thought of as too slow. I knew that truthfully I wasn’t the fastest and I wasn’t the biggest but what I did have was determination, tenacity, and intelligence. While others could rely on athletic ability alone I had to rely on my will to compete, my attitude and my mental awareness; they are what made me better. Admittedly, I was never the best but after a short time I gained the respect of my colleagues both in school and in sports. For a long time after this things were going well for me until my freshman year of high school when my physical health took a turn for the worse.

Like any normal teenager I was growing (though still small at this time), this combined with the fact that I had CP seemed to take a toll on my body and joints. After an appointment that I had with my doctor in Toronto it was determined that the following October, October of 1997, I would have to have major surgery. At the time I was not happy about this but knew that it had to be done because my ability to move and do things the way I wanted to do them was becoming harder and harder. The surgery was not guaranteed to be a success but I didn’t really have a choice. Fortunately my family and friends were always there to keep me motivated and positive. It was not a simple operation as they had to lengthen both my hamstrings and re-construct my right hip in an attempt to give me more flexibility and less joint pain.

The day came and the procedure was an apparent success although the rehabilitation I had ahead of me would not be easy. The whole process had taken its toll on me and I had lost quite a bit of weight during the initial days of recovery. I was down to about 85 lbs at my lowest point. I knew that something had to be done to get my strength up. At the time I had an excellent physiotherapist who helped me a lot but when I returned to school still in a wheelchair, I was not happy with the way things were going.

How I Did It

My Phys Ed. teacher, Mr. Jim Pedatella, and another teacher, Mr. Mike Yanni, had created a workout program for me and from here my passion for the gym was born. At first, I started training out of necessity; to gain some weight back as well as learn to walk and gain strength in my legs once again. The process was slow but after a short time I felt at home in the gym and was motivated to make a fast and complete recovery.

As time passed I became more fit and stronger than ever before. Another year had passed, it was 1998 and I was in grade 11(my junior year of high school). I was feeling better than ever and people were now even referring to me as a jock. I am not one to stereotype but this implied that I was strong and athletic, something I didn’t mind embracing.

During this time, I had one more meeting with my doctor from Toronto and after a short check-up he came to the conclusion that at some point shortly after high school my body would likely begin to deteriorate and I would be forced to either use crutches or a walker, and eventually be confined to a wheelchair. I remember thinking to myself, ‘this guy has no idea what he’s talking about’, but, he just didn’t know who he was talking about.

Roughly 12 years have passed since that last meeting and I am now a 27 man living in Sault Ste. Marie, Ontario, Canada in the best shape of my life. I feel great and am able to do more now than I ever have. I have a consistent workout routine that works for me; I eat good foods that promote energy, strength, and overall health. I have surrounded myself with good people over the years who have enriched my positive attitude; many of whom I owe much of my success in the health and fitness world.

Thank you to Jim Pedatella and Mike Yanni; without them I would not be the man I am today. Thank you to my friends in high school (Cougar and company) and beyond; my friend and mentor G.B.K. who would’ve been a Canadian Olympian at the Beijing Olympics had he not passed away in 2005; and to John Perron and Rob Calvano who have helped me with my recent training goals. My success and overall health would not have been possible without their support or the support of my family. For their efforts I am forever grateful.

Supplements

• 
  Multivitamin
  
• Whey Protein
  
• Nitric Oxide
• Protein Bar

Note: Supplement dosages and schedule listed below in Diet section.

Diet

Overall I like to keep myself lean and attempt to consume at least 150 grams of protein per day (my weight in grams) but you should find a diet that works for you and keeps you energetic and healthy depending on your personal needs/goals.

Meal 1:

• 
  1 scoop Whey Protein
• 1 cup Skim Milk
• 1 to 1 1/2 cups Oatmeal
• 1 serving Multivitamin

Meal 2:

• 
  1 Banana

Meal 3:

• 
  2-3 thin slices of Turkey
• 2 slices Whole Wheat Bread
• 1 cup Green Salad
• 1 tbsp Low Fat Dressing
  

Or

• 6 oz Lean Steak
• 1 cup Broccoli and Carrots

Meal 4:

• 
  1 Protein Bar
• 1 serving Nitric Oxide

Meal 5:

• 
  1 scoop Whey Protein
• 1 cup Skim Milk or Water

Meal 6:

• 
  12 oz Chicken Breast
• 1 – 1 1/2 cups Broccoli and Carrots

Training

Often I train for explosive speed and power (not strength or mass) with my goal being to stay lean and ripped. I normally do 3 exercises per body part, 8 sets per exercise, and 10 reps each set (with 1 minute of rest in-between sets). Currently I am training with my goal being to obtain some extra mass and strength. That is the program I will show you. It’s called a 5×5 program in which I do 3 exercises per body part for 5 sets of 5 reps per exercise with 2-3 minute breaks between sets. When I am attempting to stay lean I apply many of the same exercises but just change the reps and sets from the 5×5 to what I mentioned before when staying lean. When doing the 5×5 I increase the weight the next week for any exercise that I was able to do 5 sets of 5 reps without failing. Increments are slow; usually 5 to 10 lbs at a time depending on the exercise. I am doing 5 sets of 5 reps for each exercise with 2-3 minute breaks unless otherwise mentioned

Day 1: Chest/Plyometics/Abs

• 
  
  Flat Bench: 5 sets of 5 reps
• Incline Bench: 5 sets of 5 reps
• Dumbbell Incline Flyes: 5 sets of 5 reps
  
• One Handed Pushups on Medicine Ball: 5 sets of 1 minute reps
• Frontal Shoulder Raises: 5 sets of 1 minute reps
• Crunches: 4 set of 60 reps
• Reverse Crunches: 4 set of 60 reps
• Russian Twists with Medicine Ball: 1 set of 20 reps

Note: I keep all exercises moderately slow on the way down and medium pace on
the way up for maximum control. Your grip has to feel good for you as it
depends somewhat on arm length. Just remember not to move your hands
too far in as the focus will then be on triceps; If you move them too
far out you will lose any good range of motion and risk shoulder damage)
It is okay to not always touch your chest when going heavy but remember
that touching the chest and then pressing helps in promoting good range
of motion and overall true bench press strength. The further out the
hands the more you are working outer chest. I always try and keep my
chest out but my core tight. I avoid arching my back to much because it
can lead to injury.

Day 2: Biceps/Triceps

• 
  
  Barbell Standing Curl: 5 sets of 5 reps
• Dumbbell Incline Hammer Curl: 5 sets of 5 reps
• Dumbbell Preacher Curl: 5 sets of 5 reps
• Close-Grip Bench: 5 sets of 5 reps
• Skull Crushers: 5 sets of 5 reps

Superset:

• Elevated Close-Grip Pushups: 4 sets of 10, 15, 20, 25 reps
• Close-Grip Pushups: 4 sets of 10, 15, 20, 25 reps
  
  

Note: For biceps I keep it moderately slow on the way down using a medium pace
when curling. Don’t sway, try to keep your elbows in and attempt to
avoid driving down into the ground with your feet. I always try to keep
my elbows in when doing any exercise for triceps. Again I go moderately
slow on the way down and medium pace on the way up for maximum control.

Day 3: Shoulders/Plyometrics/Abs

• 
  
  Seated Barbell Military Press: 5 sets of 5 reps
• Side Lateral Raises: 5 sets of 5 reps
• Lying Rear Dumbbell Raise: 5 sets of 5 reps
• One Handed Pushups on Medicine Ball: 5 sets of 1 minute reps
• Frontal Shoulder Raises: 5 sets of 1 minute reps
• Crunches: 4 set of 60 reps
• Reverse Crunches: 4 set of 60 reps
• Russian Twists with Medicine Ball: 1 set of 20 reps
  
  

Day 4: Back

• 
  T-Bar Rows: 5 sets of 5 reps
• Wide-Grip Lat Pulldown: 5 sets of 5 reps
• One-Arm Dumbbell Bent Over Rows: 5 sets of 5 reps
• Lower Back Extensions: 4-5 sets of 10 reps
  

Day 5: Legs/Plyometrics/Abs

• Seated Leg Press Machine: 4 sets of 8-10 reps
• Seated Leg Extensions: 4 sets of 8-10 reps
• One Handed Pushups on Medicine Ball: 5 sets of 1 minute reps
• Frontal Shoulder Raises: 5 sets of 1 minute reps
• Crunches: 4 set of 60 reps
• Reverse Crunches: 4 set of 60 reps
• Russian Twists with Medicine Ball: 1 set of 20 reps

Note: My leg workouts are different than most. I keep my legs active
throughout the week when doing cardio and plyometrics but I would
recommend that if possible you should include power exercises like
squats as well as hamstring and calf exercises.

Day 6: Off

Day 7: Off

Suggestions For Others

My message to everyone is to never underestimate where determination, the desire to compete, or the want and need to be better will get you. You have the ability to transform yourself into whatever is desired as long as you’re willing to put in the effort.

Male Transformation Of The Week
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