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Bodybuilding Follows on Social Media

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Social media has taken over the world. You cannot escape it. It appear on television advertisements, in magazines and even on delivery vehicles. Where it was once rare to have a published website URL on any of these items, now you have the URL plus the social media icons for the company/person in question. It is my belief that social media is a great place to get to know and learn about people in the bodybuilding and fitness niche. What follows is a list of people in the industry I think you should follow on Twitter.

  • Phil Heath (@philheath) – 3 time Mr. Olympia and current reigning Mr. Olympia. He is fairly active on Twitter and gives some great tips as well.
  • Dexter Jackson (@MrOlympia08) – former Mr. Olympia and one helluva bodybuilder. Always a factor in the competitions he partakes in.
  • Louis Uridel (@TheBigSexy200X) – bodybuilder from San Diego and active interviewer for Muscular Development. He is funny, honest and gives great advice.
  • Jay Cutler (@Mrojaycutler) – former 4 time Mr. Olympia. He is a great guy and has some great insights to share.
  • Hany Rambod (@hanyrambod) – top preparation coach. He has coached both Jay Cutler and Phil Heath. Amazing guy with great information.
  • Chris Cormier (@RDCormier) – The Real Deal. He says it like it is.
  • Chad Nicholls (@ChadTheDietDoc) – He is an amazing contest preparation coach and a regular on Pro Bodybuilding Weekly.
  • MuscleContest (@MuscleContest) – The California branch of the NPC. Many contests are promoted by this group.
  • Pete Ciccone (@PeteCiccone) – IFBB Pro and owner of 619Muscle. Great advice. Personal insights.
  • Erin Stern (@ErinFAST) – Figure Olympia Champion. She gives some great tips.
  • Tom Venuto (@tomvenuto) – Author of several books including Burn the Fat, Feed the Muscle. He is The Guru on fat loss. Nicest guy you will meet on Twitter.

This list is just a starter. I will publish more next month. Enjoy!

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My Love/Hate Relationship with Cardio

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Cardio exercise is something I have always had a love/hate relationship with. On the one hand, I love how it changes my body composition in a short number of weeks. On the other hand, I hate the time and effort I need to put into it in order to have those body composition changes take place. At this point, cardio has become nothing more than a necessary evil.

When it comes to weight training I don't have to convince myself to do it. I love the feeling of pushing my muscles as hard as they can go. I enjoy the feeling of being sore after a particularly intense training session. It is something I would do twice a day if I could find the time for it.

Cardio is the exact opposite of weight training for me. I cannot stand the time it takes. I have tried many different things to make it go by faster and nothing really works for me. I may actually have to go back to streaming Netflix to my iPad in order to get the longer cardio sessions in.

I will be honest and say that cardio has been my weakness in the past. I have skipped more cardio sessions than I care to admit. Lately I have not had as tough a time with it because I am chanting the “regaining focus” mantra over and over again. I can't get my focus back without being consistent with cardio. It is just a fact.

Tips for Cardio Success

If you hate cardio like I do here are some suggestions for getting it to be a consistent part of your routine.

  1. Create a playlist of your favourite songs. Music makes most anything go by faster. It really does. I would never get through cardio sessions without some good music. Make sure you have several playlists–some that are upbeat, some that are loud and raucous and some that are just fun.
  2. Bring your iPad and stream your favourite shows. When I was getting ready to compete for the first time there came a time when I had to do cardio 2 times a day for more than 45 minutes each session. My iPad became a great tool for me. I would stream shows on Netflix and would get so into the storyline that I would forget I was doing cardio at all.
  3. Track your numbers. This will give you the ability to compete against yourself. It will help push you harder and harder.

It is now time for me to follow my own advice and take my cardio to a new level. Lean happens when you combine some great weight training sessions with some awesome cardio sessions. Onward towards the ultimate goal I go!

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Musclecast Episode #3: Work Ethic

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Have you looked around your gym at the “regulars” lately? If you do I think you will find some very interesting things jump out at you. People who have been coming in for months are still using the same weight, the same terrible form and have the same awful work ethic they had when they first started.

One reason I love bodybuilding is that you compete against yourself. Every single trip to the gym is about doing better than the last time. It is about having the right work ethic to get the job done. Today I discuss this in MuscleCast Episode 3.

What drives you when you are at the gym? Are you pushing yourself harder each and every time? If not it is time to work on your work ethic.

I clearly lost focus during and after my divorce. I was on a roll and just lost it all. Now I am back and have regained a renewed focus and passion for getting to my goals. I know some of you reading this probably laugh at me because I have tried and failed several other times. You have no reason to believe me when I say this is the time for me. Just watch and you will see that my work ethic is going to carry me forward to the finish line this time.

https://www.youtube.com/watch?v=f5oc_xgqlbY&list=UUE41TmBkF0sXlJMBIHcPGPw

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How to Stick to a Nutrition Plan

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Sticking to a nutrition plan is something most people have tried to do and failed at. I had so much trouble with it when I first got started. The motivation to do so was there, but for some reason it was “too difficult” in my mind to stick to the plan. Over the years I have analyzed my own inability to stick to a plan. I have looked at what has changed for me now where I am sticking consistently to a plan and I have compiled the following points for others to learn from.

A Nutrition Plan that is Too Strict

When a nutrition plan is too strict we tend not to stick to it. At first we get on board because we are excited about our goals, but over time we lose interest. I strongly believe that anything that is too rigid is bound to fail for the majority of people. Yes, there are those who, with extreme discipline, can keep to a rigid plan, but that's not the majority. I wonder sometimes if this is because of our natural instinct to fight against authority, but I have definitely found this to be an issue with my own nutrition plan.

The Need for Flexibility

Most of us are not professional bodybuilders. We don't make money from our body being in phenomenal shape. As a result, we need some flexibility built into our nutrition plan. Life happens. There are going to be birthday parties and the such that will put us in a position where we either partake of some less than healthy food or we come off as distant to our friends and family. I have personally embraced the IIFYM (if it fits your macros) approach to this. It is a take off on flexible dieting that really works.

Changing Everything At Once

As with any major life change, I believe trying to change everything at once is a recipe for failure. If you want to be successful, make small, but consistent changes to your situation. If you never eat right, aim for eating well Monday through Friday. Once you see consistency in this area you can add another day. Eventually you will be up to all 7 days. The goal is to eat healthy at least 80% of the time. Take it easy. You didn't get to where you are overnight and you won't get to the new spot overnight either. Progress in the right direction is still positive progress. Stick it out.

Planning Ahead

Failing to plan is the same as planning to fail. Make sure to have a plan for what you are going to eat each day. Hit the grocery store and make sure to purchase good foods that fit your plan. By having these readily available you will change your entire life for the better.

Nothing feels better than sticking to your nutrition plan. It is mentally satisfying. It makes you feel strong. Give these tips a try and see what happens.

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Monday Madness: Get Your Calves to Grow

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Training your calves can be extremely frustrating. For whatever reason, this muscle is extremely hard to force growth out of. There are many approaches to getting your calves to grow. Today I am going to suggest a 4 week program that will definitely inspire growth in your calves. Parts of this program are quite extreme and not for the feint of heart, but they work.

I Command My Calves to Grow

This is a 4 week program. At the end of 4 weeks you rest your calves for a week and then start all over again.

Week 1:

This week you are to use a weight you can complete comfortably for 15 repetitions.

Exercise Sets/Repetitions
Seated Calf Raises 3 x 20
Standing Calf Raises 3 x 20
Seated Calf Raises 1 x 30
Standing Calf Raises 1 x 30

Week 2:

This week you are to use a weight you can complete comfortably for 10 repetitions.

Exercise Sets/Repetitions
Seated Calf Raises 3 x 15
Standing Calf Raises 3 x 15
Seated Calf Raises 1 x 20
Standing Calf Raises 1 x 20

 

 

Week 3:

This week you are to use a weight you can complete comfortably for 10 repetitions.

Exercise Sets/Repetitions
Seated Calf Raises 3 x 25
Standing Calf Raises 3 x 25
Seated Calf Raises 1 x 35
Standing Calf Raises 1 x 35

Week 4:

This week you are to use a weight you can complete comfortably for 20 repetitions. You are going to do extremely high repetitions. Feel free to break them into multiple sets, but only 10 seconds rest between those sets.

Exercise Sets/Repetitions
Seated Calf Raises 1 x 100

You have now completed 100 repetitions with a weight you should only be able to get 20 repetitions from. Now you are to rest your calves next week. You will then repeat this cycle again. Don't be surprised to be walking funny during Week 5. 100 repetitions will really shock and tear apart the muscle. That's exactly what you need to stimulate growth.

 

 

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