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Who the Hell are You?

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Critical People

You sit at home watching YouTube and criticizing everything every single lifter does. Do you bother to think about where you are? Have you thought about the fact that you are at home on your Lazy Boy recliner not doing anything? What gives you the right to criticize? Just like people who don't vote should not complain about elected officials, people sitting on thei recliner watching videos on the internet should not complain about the form of those who are out there doing it every day! I have an injury and I am itching to get back into the gym. I cannot wait for the day to come that I can hit the iron again. I would never dream of criticizing the form of other people via YouTube videos. Do you understand what they are attempting to accomplish? Have you got a clue? I don't think so. That's when it is time to shut your mouth.

Think about this the next time you sit down at your keyboard and attempt to hate on someone. Think it through carefully. Yes, it is easy to talk crap when you are behind a keyboard, but if you can't back up what you say then say nothing at all. That's how I feel about it. Do any of you feel differently?

[pro-player width='560′ height='315′ type='video']http://www.youtube.com/watch?v=6cRLZgphphY[/pro-player]

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How Much Protein is Optimal?

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steakI originally considered naming this article “How Much Protein is Enough” but realized that “enough” is a bad word to use. As you can see, I changed “enough” to “optimal” because that is really what we are after–the optimal level of protein intake to meet our goals.

The Protein Myth

Apparently the topic of how much protein consumption is optimal has been around since the ancient times. During my research for this article I came across the legend of Milo. He allegedly ate 20 lbs. of meat daily. In the 70's the muscle magazines began to create a frenzy that got people drinking whole milk, eating eggs and eating lots of meat in an effort to get the physique of these musclemen they featured.  In the 90's protein powder became a staple in the discussion. 

The Science of Protein

Protein is comprised of carbon, nitrogen, hydrogen and oxygen.It accounts for 50% of the body's dry weight. Apparently humans consist of over 50,000 proteins. Proteins are involved with most anything going on with the human body.

As someone interested in bodybuilding, I am sure you know that protein aids with muscle repair, but that's not all. Protein also helps repair red blood cells, aids in hair growth and fingernail growth as well. Protein helps with regulation of hormone secretion, movement (muscle contraction), digestion, maintenance of the body's water balance, protection against disease, transport of nutrients to and from cells, the carrying of oxygen and regulation of blood clotting.

Clearly protein is involved in a large number of things. Unfortunately, many bodybuilders and personal trainers have led us all to believe it is only involved with muscle repair.

Protein Intake Recommendations

The Recommended Daily Allowance for sedentary adults is currently 0.8 grams per kilogram of lean body weight. Children should be getting triple this amount because of their rapid growth. How did they reach these conclusions?

Scientists used a test that involved the nitrogen  levels in the body to determine where the tipping point is. The nitrogen balance test uses nitrogen loss in the form of sweat, urine, feces, shedding of skin, and loss of hair on a day-to-day basis. It examines this number. If there is a positive balance in nitrogen levels in the body, it means there has been more nitrogen ingested than excreted, and so, tissue growth can be a direct result. A negative balance shows researchers that more nitrogen is being excreted than taken in, and this means, of course, that more protein is being lost than produced. Basically, the protein requirement for sedentary adults involves replacing routine losses-the task, so to speak, is to keep the leaky bucket topped up. The idea is simple.

Remember that this number (0.8 grams per kilogram of lean body weight) is for sedentary adults. What happens when exercise enters the picture? It seems clear that exercise will increase the protein requirements. Through the research of the Letterman Army Institute of Research in San Francisco and Susan M Klieiner, PhD. we can conclude that an adult involved in regular exercise should have between 1.6 and 2.2 grams of protein per kilogram of lean body weight daily.

When Can Protein Be Bad?

There are studies that list out negative effects of taking in too much protein. These studies quite often mislead. For instance, there is a study that says too much protein will lead to kidney problems, but the study was conducted on people who already had kidney disease. This is just one example of misleading studies in this area. I have chosen not to address this issue in this article because of how misleading the research is. I suggest you do your own research and make up your own mind on the matter.

Conclusion

It is safe to say that if you ingest between 1.6 and 2.2 grams of protein per kilogram of lean body weight daily you and you exercise intensely on a regular basis, you will be fine. The numbers show you will gain lean mass with this approach.

References on Protein Intake

  • Recommended Dietary Allowances, 10th Edition. Washington, D.C.: National Academy Press, 1989.
  • Consolazio GF, et al. Protein metabolism during intensive physical training in the young adult. Am J Clin Nutr 1975; 28:29-35
  • Dragan GI, Vasiliu A, Georgescu E. Effects of increased supply of protein on elite weightlifters. In: Galesloot TE, Tinbergen BJ, eds. Milk Proteins. Pudoc, Wageningen, The Netherlands 1985:99-103
  • A high ratio of dietary animal to vegetable protein increases the rate of bone loss and the risk of fracture in postmenopausal women. DE Sellmeyer, KL Stone, A Sebastian, SR Cummings. American Journal of Clinical Nutrition, 2001, Vol 73, Iss 1, pp 118-122.
  • Guyton M.D., Arthur C. Human Physiology and Mechanisms of Disease; 1992.
  • Arnal MA, Mosoni L, Boirie Y, Houlier ML, Morin L, Verdier E, Ritz P, Antoine JM, Prugnaud J, Beaufrere B, Mirand PP. Protein pulse feeding improves protein retention in elderly women. American Journal of Clinical Nutrition. 1999 Jun;69(6):1202-8.

 

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Skp LaCour’s Bodybuilding and Training Talk Radio Show: A Podcast Review

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skip-lacour

When I began my journey into the world of bodybuilding I was quickly introduced to two resources: (1) Marc David's No Bull Bodybuilding; and (2) Skip La Cour's Bodybuilding and Training podcast. I am thankful for both of these resources as they have formed a solid foundation for my bodybuilding lifestyle. When I speak to other aspiring bodybuilders I tend to feel like a genius, but then I realize that I had this solid foundation that I built before starting and most people do not have that.

Skip La Cour's Mass Machine

The podcast recently (within the past year or so) took on the name Mass Machine because Skip opened up his own line of supplements under the “Mass Machine” name. His typical format is somewhat like a talk radio show. He has a topic that he discusses (in the episode I listened to most recently the topic was “How many exercises and sets of bench press for chest training is optimal?”).  

Skip provides a 24 hour hotline number to call for recording your questions. To me this is a brilliant idea. When I started listening to Skip I had questions, but his podcast was on the air on Sunday mornings and he took your questions live, so I was often unable to call in and get my questions answered. These days I could record them and eventually he will get to them.

Technology Used

Skip uses Blogtalkradio.com for hosting his podcast. I am not certain what technology he uses to actually record the podcast. However, he has some issues with clarity. I have trouble hearing him when my computer is at full volume. I feel he needs to address this issue in order to make this podcast something everyone should listen to.

Information Provided

Skip provides quality information in his podcasts. He is a 6 time National Champion bodybuilder and the knowledge he has shows. Skip speaks with great confidence and doesn't hesitate when answering questions. He has been a promoter of the Max-OT training program for many years. He has recorded DVDs about the Max-OT program.  The Max-OT program speaks to my philosophy of lifting (heavy weights, low reps and few sets) so I am a huge fan of the program. I have read the entire Max-OT documentation several times to gain a better understanding of building mass. I also own Skip's DVDs on the topic. It is an amazing program that I recommend (and will review another time).

If you want advice from a champion, this is the show to listen to. Skip says things in a way that makes them stick. I remember listening to him during a cardio session once almost 4 years ago. This guy calls in and says that he wants to lean out, but that he has trouble with his eating habits. Skip goes to work questioning the guy to gain an understanding  of his problem. When Skip collected all the information he felt he needed, he told the guy that for sure his eating was a problem. He then gave the guy some advice that I still give to people to this day. Skip told the guy he needs to eat a good clean breakfast, a good clean lunch and a good clean dinner along with 2 snacks placed in between breakfast and lunch and lunch and dinner. He needed to do that 5 days a week. On the weekends the guy was allowed to eat pizza and junk food. As long as Monday through Friday he ate clean Skip gave him the green light to eat however he wanted on the weekend. Skip then explained “You will make progress with this plan. You will then wonder what will happen if you eat clean 6 days a week and you will then try that. You will make even more progress. Soon you will be eating clean 7 days a week.” Skip's advice was spot on.

My Recommendation

I highly recommend this podcast. Skip La Cour is a no bullshit type of guy. At times I find him to be intimidating, but far less than Mark Rippetoe. Whereas Mark Rippetoe sometimes comes off as rude (he isn't) Skip never comes off rude, just extremely knowledgeable. He is so knowledgeable. 

Skip will teach you how to think. He will teach you how to motivate yourself. He doesn't just give you an answer and move on. The key here is that Skip teaches you. For instance, when answering the question in the podcast I talked about above, Skip discussed warming up and how it helps you maximize your lifts. It made me think. 

Definitely go and listen to Skip La Cour's podcast. You won't be sorry.

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The Expanded Do’s and Don’ts of Social Media in Bodybuilding

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Social Media Article Header

I was browsing my Facebook feed when I found this article, “The Do's and Don'ts of Social Media in Bodybuilding” by a friend and bodybuilder, Luis Uridel. Luis discusses the following list of Do's and Don'ts for bodybuilding success in social media.

Do Don't
Promote local shows Don't promote yourself as winning the next local show
Post pictures of yourself Don't take the pictures yourself
Post videos of your workout Post constant updates that you are at the gym
Attack actions, not individuals Air your dirty laundry
  Bash the judges at your last contest

 

 

 

 

I asked for Luis' permission to expand on this list and he said “Knock yourself out homie!” So here is my attempt at knocking myself out with this topic.

Social Media in Bodybuilding: Do's and Don'ts

Do: Post pictures of yourself, but tag the people in the picture with you. Social media is about being social, so include those who are in the picture with you so they also get some exposure.

Don't: Brag about your latest PR lift. People are looking to you for motivation. If you want to talk about your PR that's fine, but don't make it seem like you are so much better than anyone else because of your PR.

Do: Take the time to explain one of your workouts in detail. It is a very helpful thing for people who are not in the know. As fans of the sport, we are around knowledgeable people all the time and we forget how little the general public knows about proper training.

Don't: Show dangerous exercises that can cause injury to the less experienced lifter. Our job is to promote the sport and ourselves, not to help other people obtain an injury timeout.

Do: Post raw video footage more often than the polished stuff. People appreciate keeping it real. Just doing so will make a huge difference in your following.

Don't: Post pictures of what you're eating without describing what is in it. Chicken and fish look very similar when in a picture of a salad. Explain the ingredients so that your follower can recreate the meal.

Do: Call out programs that are dangerous, inefficient or otherwise not effective and explain why you feel that way.

Don't: Promote any product you wouldn't recommend to your own family. The 4 minute workout once a week? Are YOU going to use it? If not, don't promote it. This sport is about more than just the money. I've been working on a couple of my own products for 2 years because I want them to be good when released.

Do: Share pictures of your fellow competitors whom you are friends with. Cross-promotion is very important to growing your following and your following will help you get sponsored.

Don't: Waste your follower's time. Make sure that you have reviewed everything you post and be sure it is something you agree with. Posting things just to have a presence is not effective at all.

Do: Share your resources with your followers. If you have a particular guru you believe in, tell your followers about him/her and explain in detail why you recommend that person.

Don't: Name names when calling out programs that you don't like. Doing so creates negative energy between you and that person and it is not something you want to have hanging over your head.

Do: Hold yourself accountable at all times. If you mess up on something (ie. your diet) let your followers know and show them how you got back on track. Be real at all times.

Don't: Share only positive experiences. The negative experiences are part of the process, so share them as well.

Social Media Accountability

Pay attention to what your peers are doing and be sure to hold yourself accountable. If you mess up, apologize immediately. Show people that you are real and that they can count on you for real information and they will follow you. 

Social Media Sales

luis-uridel-posing
Luis “Big Sexy” Uridel

Social media requires trust and that takes time. Take the time to build up the trust and you will have an excellent base to promote your products to. People will trust you and help spread the word about you and your products. When I competed in my first competition I had so many people share my photos. It was exhilarating and I didn't feel even close to where I needed to be. I was a hero to some. It was a truly amazing experience.

Enjoy your time on social media. Don't let the haters get you down. Follow my tips and those from Luis Uridel in his wonderful article and you will be on your way. Let us know if you have anything to add to the list.

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Monday Madness Workout: Back Devastation

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back-workouts

The back is an area that can be an extremely weak spot on the physique of many bodybuilders, but it is the body part that wins Mr. Olympia contests. There is just something extremely impressive about a great back that helps win shows. Training the back requires some thinking. You will want to include exercises in your back workouts that focus on width and some that focus on thickness. I personally split my back training into two days for this very reason, but today's back devastation workout combines the two elements into a back workout you will not soon forget.

Back Width

The lats make up the width of your back when viewed dead on. The better your lats the wider your back is going to look. Of course, you want to balance this out with broad shoulders and a narrow waist. 

Back Thickness

The rowing movements help to thicken up your back. When you are looked at from the side, how thick do you look? That's what I am speaking of when talking about thickness of the back.

The Back Devastation Workout

As mentioned, this workout will attack the width and thickness of the back. The key concept is what I call “The Squeeze” and it applies to every single exercise you do for any body part. Without “The Squeeze” you will not be seeing the kind of growth your body is capable of.

Exercise Sets Repetition Range
T-Bar Rows 4 6-8
Pull ups 4 10-12
Lat Pull Downs 4 6-8
Seated Cable Row 4 6-8
Hammer Rows 4 10-12
1 Arm DB Row (lat emphasis to the side) 4 12-15
BB Bent Over Rows 4 10-12
Deadlift* 2 6-8

Every other week you will want to modify this workout by replacing deadlifts with rack pulls. You will do 5 sets of rack pulls. Try to go as heavy as you can and get 6-8 repetitions on them. 

How to Execute the Exercises

T-Bar Row: Most gyms do not have a t-bar row machine, so you have to use a barbell. Take the barbell and put it into the corner of a power rack and weigh it down with a heavy dumbbell. Get a v-handle and place it under the bar as close to the weight as possible. Bend your knees and arch your back. Pull the bar up and get “The Squeeze”. Lower the bar under control and get a stretch at the bottom. Repeat. You can see a video for this exercise here.

Pull ups: Get under a pull up bar (assisted or otherwise) and grab with a wide grip. Using your back muscles, get ‘The Squeeze” and move yourself up above the bar. Lower yourself under control. You can see a video for this exercise here.

Lat Pull Downs: This one is controversial because of what I consider the correct form. You want to use a wide grip on the bar. You will squeeze your lats hard ans you pull the bar down to your chest, get “The Squeeze” and then raise the bar in a controlled fashion until you get stretched at the top of the movement. Repeat. The controversy is that I want you leaning slightly back the entire time. As I saw Dave Pulcinella relate to his Facebook page, he was once doing lat pulldowns this way. He was approached by a personal trainer at the gym who warned him of the injury potential. When Dave ignored him, the trainer commented “I know what I am talking about–I've had 4 lumbar surgeries.” Dave smiled and said “I've been lifting this way for 20 years. Who should we listen to, the guy who has never had a surgery or the one who has had 4?” The point is clear. Do the form correctly and you are good to go. See a video for this exercise here.

Seated Cable Rows: Sit in the cable machine with a v-handle. Grip the handle tightly and place your feet on the support. Pull the handle to your midsection and get “The Squeeze” and then return to the starting position with a stretch. You can see a video for this exercise here. 

Hammer Rows: Sit in a Hammer High Row machine and grip the handles with an underhanded grip. Pull the weight to where your arms are just in line with your lats, get “The Squeeze” and then return to the starting position. Repeat the movement. You can see a video for this exercise here

1 Arm DB Row: This is not done the traditional way. Instead of pulling the weight straight up with your arm close to the body, you move the weight out to the side like doing a slight lateral. Get “The Squeeze” and then return to the start with the weight under control. You are not going to be able to move as heavy a weight doing it this way. The emphasis is on the lats, which will widen your back. I did not find a video and will have to record one next chance I get.

Deadlift: This exercise will make you feel like a beast. Get in close to the bar so that when you bend down, your shins touch the bar. You can use a switch grip if you'd like. Keep your hands close to your legs. Lean back and push the ground away from you. As the weight lifts off the floor, push the floor away and then push your hips forward. Lock out and lower the weight under control to start again. You can see a video of this exercise here.

Rack Pulls: These are basically half deadlifts. You set up the power rack so that the safety bars are just below your knee. Load up the bar and then get into position like a deadlift. The difference here is that you are going to hold the bar against the front posts of the rack the entire time. Push your hips forward and at the very top of the motion, squeeze your shoulder blades tightly. This will give you a major pump in your back. Lower the weight under control. You can view a video of this exercise here.

Consistency is the Key

As I always tell you, being consistent is the key and that is no different here. Be consistent in getting this training done regularly. You will see some major improvements.  Here are some before and after pictures of my own back. These were taken just 3 months apart using a workout just like the Back Devastation Workout.

2012-01-27 09.39.33 2012-09-02 09.41.50

Before you laugh at me, I know I have work to do, but you can clearly see improvements in just 3 months time. You can see even more improvements yourself by pushing yourself the way the Back Devastation Workout pushes you.

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