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Pro Bodybuilding Weekly: A Podcast Review

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Pro Bodybuilding Weekly

In the bodybuilding world it is a rare treat to get inside the mind of a judge. The Pro Bodybuilding Weekly podcast gives us that. it is hosted by Dan Solomon, Lee Thompson and Chad Nicholls. It gives you, the bodybuilding fan, an insight into the great sport of bodybuilding that isn't available many places.

The Hosts

Dan Solomon

  Dan Solomon is the creator of Pro Bodybuilding Weekly. He has covered the sport of bodybuilding for television, radio and print media for over a decade. Dan is a recipient of the IFBB's Lifetime Achievement Medal. He is the Senior Features Editor for Muscular Development Magazine. You can follow Dan on Twitter at @DanSolomon100.

Lee Thompson

Lee Thompson is one of the highest ranking members of the bodybuilding community. He is the Texas Chairman of the NPC. At one time Lee was a competitor himself. He is now an IFBB judge who has been named to the judging panel for Mr. Olympia 6 straight times. Lee always speaks with candor and is known for his “get in your face” opinions. You can follow Lee on Twitter at @NPCTexas.

Chad Nicholls

Chad Nicholls is one of the bodybuilding community's most high profile experts. He earned the title “Diet Doctor” after a long career as the original contest preparation expert. Chad worked with Ronnie Coleman and is credited for helping Coleman attain one of bodybuilding's most amazing physiques. Chad's knowledge of all facets of bodybuilding have made him one of the most sought after “gurus” in the world. Married to former Ms. Olympia Kim Chizevsky, Chad is a proud father of 2 boys. You can follow Chad on Twitter at  @ChadTheDietDoc.

The Show

Pro Bodybuilding Weekly is a weekly talk radio format show for bodybuilding fans. It gets to the core of the subject matter. Every big name bodybuilder has appeared on the show at one time or another. It is on this show that I became a huge Kai Greene fan because the format allows Kai to speak and get his thoughts out. The interviews are amazing and not fluff at all. The hosts ask the tough questions because they know the fans want to hear the answers. 

This show does not shy away from controversy. When it questions decisions made by a judging panel at a show, it delves into the controversy and does not hesitate one bit. I find this quite entertaining. Couple this with the fact that the hosts actually know what they are talking about and it makes for great radio. There is just something about listening to such knowledgeable people opine about bodybuilding topics that gets me excited.

If you truly love the sport of bodybuilding this is a show that needs to be on your radar. Do not miss an episode.

You can find the show at Pro Bodybuilding Weekly on the web or in iTunes. If you know of other great resources like this, please let me know in the comments below.

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My Quad Destruction Workout

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quad-destruction

Building your quads requires very hard work. Add to that the need to burn fat and you could be in for a brutal training session. That's exactly the idea behind My Quad Destruction Workout. You build bigger quads while burning fat and getting leaner. The concept behind all of this is really simple and something you might want to learn about.

Building the Quads

The quads are very large muscles. They can move a large amount of weight and you should do so in order to build them. Pushing heavy weights is the way to faster quad development. As with any other muscle, the squeeze is important as well. 

Burning Fat While Training with Weights

Weight training can have an aerobic effect if you handle the rest period correctly. When doing legs, shorten up the rest period to no more than 30 seconds and you will find your heart rate soars. You will find it harder to catch your breath. You will be getting a cardio effect from your weight training workout. The legs are a great muscle group to use for this purpose.

Supersetting for Success

A superset usually involves opposing muscle groups being trained back to back with no rest. I use supersets on the same muscle group to push the intensity through the roof. The My Quad Destruction Workout uses supersets and shortened rest periods to accomplish the results for you.

The Workout

Exercise Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7 Set 8
A1. Squat 15 reps 15 reps 10 reps 10 reps 8 reps 8 reps 5 reps 20 reps
A2. Leg Press 50 reps 40 reps 30 reps 20 reps 10 reps 5 reps 5 reps (add weight) 5 reps (lower weight, repeat 5 times)
Leg Extension 30 reps 25 reps 20 reps 15 reps 10 reps 5 reps    
B1. Lying Leg Curl 30 reps 25 reps 20 reps 15 reps 10 reps 5 reps    
B2. Stiff Leg Deadlift 5 reps 10 reps 15 reps 20 reps 25 reps 30 reps    

Executing the Workout

This workout relies on 2 supersets and a standard exercise. The load is ever changing. You will have to dig deep to get through this.

You begin by doing a superset of Squats and Leg Press. On the squats, you aim for a weight you can do for the repetitions listed. For the leg press you start out light (I use 3 plates a side) and then increase the load as the number of repetitions goes down. On the final set (#8) you do 5 reps and then lower the load. You keep the rest at 30 seconds maximum between sets/supersets

Reasoning

This is a shocking type of workout. It is also a fat burning type of workout. The shortened rest periods will give you a cardio effect. This will aid you in getting leaner. You are working your quads first then your hamstrings. It is going to take fortitude to get through it. You may even feel like throwing up so don't be surprised. This type of workout changes your world.

Feedback

If you give this workout a try, let me know via the comments. Tell me how it went for you.

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Operation Get Swole Update: 5/13/2013

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The Operation Get Swole update this week is not exactly what I would like to bring, but it is what it is and perhaps it will be educational. I have been having incredibly intense workouts with Ken Waters, my new training partner. He and I compliment each other's style and we push each other hard. Every training session has counted. We have left it all on the gym floor. It is an amazing feeling.

Training

I have adjusted my training split to give body parts more rest time between training and still allow me to double and triple up on a given body part. I use a smaller workout in the morning as a supplemental workout aimed at improving those lagging body parts. I feel like it is doing the job. I know my biceps are harder and tighter. My chest is pumped and starting to look better. I am now going to focus more on shorter rest periods to add a cardio effect to my training.

Ken and I had an incredible back workout twice this week. We shortened the rest period to next to nothing and just pumped out the sets. We were both dripping in sweat when we were done. It felt so incredible to drip from a weight training workout. We have also improved the strength of our core by working it at every workout. We started with 2 sets per exercise and just increased it to 3 sets per exercise. Core has never been a great strength of mine, so I am excited to see the changes.

Potential Injury?

What I hate reporting is that I think I have an injury to my right hand/wrist. I noticed that my thumb and index finger on my right hand felt a little numb towards the tip. As a result I postponed chest training for one day. As the day wore on I found that my middle and ring finger started to feel the same way, so I postponed my chest training yet again. I am going to be icing the hand on a regular basis and a regular, but intense therapy of Ibuprofen. I will watch and see how my hand feels and make a decision about training. However, if the weight training has to stop for a bit I am going to add a 5th day of cardio to keep myself active and burning calories.

Lessons Learned

If you want to get to the next level you have to push yourself very hard. It isn't enough to just cruise. Don't leave anything on the gym floor. Focus on the situation at hand. Rely on your training partner to push you and you to push him/her. At the same time you have to listen to your body. If you feel something abnormal take action before it gets worse. Don't just ignore it and hope it will get better. Remember that you are putting a huge amount of stress on your body, so if something feels wrong it is just going to get worse instead of better if you continue to push forward.

Be consistent with your supplementation. Get into a routine and follow it. These things don't work if you are not consistent. 

Be consistent with your training and take it to a new level at every single workout. Get a training partner who will push you and who can move a similar load as you. 

These variables, when put together in a consistent manner, will produce some amazing results. Watch me do that very thing throughout Operation Get Swole.

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The Europa 2013 Results

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The IFBB Europa Show of Champions was held on April 19 and 20 in Orlando, FL. The competitors were split into various divisions like Men's 212, Men's Physique, Women's Physique and Women's Bikini. The show was another great one.

alves-europaTroy Alves made his first foray into the 212 division and came away with a first place finish. This is the second time Alves has won a title at the Europa in Orlando. In 2009 Alves won the Men's Open Bodybuilding title. Alves win has furthered the current trend of bodybuilders older than 40 winning a contest or placing high. Dexter Jackson, Johnnie Jackson and Toney Freeman are other over-40 competitors who have placed in the top two of various contests over the past year. Raul Jiminez (2nd) and Marco Rivera (3rd) rounded out the top three.

Alves is known for his symmetrical and balanced body. Alves has been featured in many fitness articles over the years and has appeared on the cover of FLEX magazine. Today he lives in Peoria, Arizona, USAwhere he owns his own supplement store Pro Nutrition.

Troy competed on February 20, 2010 at the 1st Phoenix Pro IFBB Pro Bodybuilding Show in Mesa, Arizona. Troy Alves won his 2nd IFBB Professional 1st place win in Connecticut Saturday July 30, 2011 for the Europa battle of champions and his 3rd IFBB Professional 1st place win in Arizona at the 2nd Annual Phoenix Pro IFBB Pro Bodybuilding Show Saturday August 2011.

Troy is currently sponsored by USN (Ultimate Sports Nutrition) and is available for store guest appearances and for guest posing at body building shows by contacting or calling the Pro Nutrition store in Peoria, Arizona. Troy is known for his loyal fan appreciation and easy communication with questions about the sport, for sports and health conferences / expos.

mello-europaPatricia Mello successfully defended the title she won a year ago and won for the third time in her Women’s Physique career. It was the second straight win for the 5’11 Brazilian, who was coming off a win at last week’s Pro Grand Prix. Mikaila Soto placed second, the third time she has finished as the runner-up in the last year. Amanda Dunbar placed third in her debut in the division.

Patricia is an international fitness model and actress. Her sponsor is Jan Tana, Inc. 

king-europaCourtney King took first place and it was the first win of her very short career. She is the IFBB's youngest competitor at the age of 19. She turned pro at the 2012 NPC USAs. She has now placed first and second in her first two IFBB shows.Ashley Kaltwasser – the 2012 NPC Team Universe Overall winner – placed second, her highest finish in three IFBB competitions. Aly Veneno finished in third for the second straight contest. Veneno also placed 3rd at the Battle on the Beach.

Courtney is a member of Team Bombshell. This team has been doing extremely well of late, having swept the Pittsburgh Figure Pro just a few weeks ago. In the past 24 months, Team Bombshell Girls have earned 25 IFBB Pro Cards, 23 Olympia Invites, won 9 IFBB Pro Championship wins, 150+ Overall NPC Titles, 300+ NPC Class Wins, 600+ NPC Trophies and 9 of our Athletes signed with the exclusive Management Company, FMG.

This is a team to be watched in the competition world.

anderson-europaAnderson, who earned his IFBB pro card by winning the Overall at last year’s NPC Masters Nationals, improved drastically from his 7th-place finish at last week’s Pro Grand Prix. That placing was Anderson’s first outside of the top five in four professional contests. Sadik Hadzovic finished as the runner-up, the third time he has finished in the No. 2 spot as a pro. Hadzovic has now placed in the top five in all five of his MPD competitions. Dean Fazzolari placed third, his highest finish in three pro contests.

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Why Train Your Legs?

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Leg Day Training

Leg day is the one training day so many people skip. Why should you train your legs? Do you know all the benefits of doing so? Are you aware of the effect training your legs has on the rest of your body? That's the purpose of this article–to explain the effects of leg day on your entire body.

Elevated Human Growth Hormone Levels

Training legs causes an increase in the level of growth hormone in the body. This elevated GH is used throughout the body. This means that it will help your arms, back, chest and shoulders get bigger as they utilize the additional GH coursing through the blood. 

Stronger Core and Stabilizer Muscles

A lower body exercise like the squat works the core and the stabilizer muscles in addition to the legs. This has an increased benefit for the upper body. The core is used in every single exercise. A better, stronger core means better, stronger upper body movements.

Elevation in Other Hormone Levels

Have you ever noticed that after training you feel euphoric? All of this despite the fact that you are physically drained. This is because you have managed to increase the levels of many different hormones. These hormones are mood-altering. They also help with the growth of muscles. 

Muscle Stimulation

Heavy squats utilize and stimulate many different sets of muscle fibers. This means that more of the body is worked as the squats are executed. This will cause growth over the entire body as a result of the direct stimulation. Recruiting so many muscle fibers means that the body is forced to grown.

Don't Skip the Lower Body Workouts

Because the body likes being trained as a unit, do not skip training the lower body. Reap the benefits of lower body training. Train extra hard. In the end the results will be more than worth it. What are your thoughts on this? Share them in the comments below.

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