COMPETITION MEANS...
24-7, 52-WEEKS A YEAR!
Q
I’m taking a year off from competition and want to build some real size. In your opinion, is there any best way to add 5-10 lbs of solid “stage muscle” which is to say lean tissue, prior to my next show? I don’t have a lot to spend on supplements. What do you recommend under these circumstances?
A
I’m glad you came to us,
because we are the only
supplement company on earth
that is capable of answering this
question with intentional honesty.
The reason is because you
said you’re looking for “stage
weight” or fat free mass. Now
anybody can gain 5-10 lbs of
“weight” in this time, quite easily
in fact. There are lots of calorie
loaded and sugar-laced products
on the market to help you
gain bulk (i.e., blubber). But if
you want to truly add pounds of
rippled muscle and come in
harder and bigger than ever, you
can’t leave things to chance.
Once you’re past the initial “beginner gains” stage, it’s just about impossible to take a year off from proper nutrition and supplementation if you want to make noticeable improvement. It pains us to see how many people cut their supplements and workout intensity and/or volume in half, or even worse pick supplements, only by the cheapest price, most of the year until it’s contest time. It’s not good enough to put the very best fuel in your body and be meticulous about every workout set for just the last 10 weeks before a contest. In short, it’s not good enough for a competitor to make 90% of their gains for the year in the last 10 weeks. You need to train just as hard and with as much vigor the other 42 weeks.
Once you’re past the initial “beginner gains” stage, it’s just about impossible to take a year off from proper nutrition and supplementation if you want to make noticeable improvement. It pains us to see how many people cut their supplements and workout intensity and/or volume in half, or even worse pick supplements, only by the cheapest price, most of the year until it’s contest time. It’s not good enough to put the very best fuel in your body and be meticulous about every workout set for just the last 10 weeks before a contest. In short, it’s not good enough for a competitor to make 90% of their gains for the year in the last 10 weeks. You need to train just as hard and with as much vigor the other 42 weeks.
UMP or Muscle Provider can
be taken whenever you don’t
have time for meals or can’t
“stomach another meal.”
You can also add either to
any whole food meal to up
your protein. Either takes
about 60-90 seconds to prepare.
So time, scheduling,
and the “I don’t have time to
eat all the time” excuses
should not be factors for
serious builders. As far as
making a decision on which
Beverly protein to use, all
are so much better than
anything else out there that I
would recommend whichever
one tastes best to you.
Both UMP and Ultra Size
digest a little slower while
Muscle Provider does not
have any added carbs or
fats and digests quicker. Using these, anyone can eat 4-6 or more
times a day even if the majority of meals are shakes.
Mass and Ultra 40 should be your foundation. This is one of the reasons why people train years and don’t change much, but after they get on this Beverly system, they can suddenly gain 6-10 lbs of muscle and be leaner than ever. These increase protein efficiency of meals by making up for any lagging amino acids in your whole foods. Mass and Ultra 40 increase nitrogen retention, bathing your muscles in nutrients for growth. The use of Mass and Ultra 40 is not a time cruncher either because it’ll take about 10 seconds to consume a handful.
We generally recommend them with meals, but for people with really crazy schedules and especially those of you who don’t always eat at the same intervals each day, we advise taking them between meals. 5 Mass and 5 Ultra 40 are a powerful nutritional punch and is the most valuable snack you could EVER consume between meals! You’ll get about 15 grams of the most efficient nitrogen and amino acids possible.
Let’s say you eat 2-3 whole food meals and 2-4 shakes per day. Taking a few Mass and Ultra 40 with every meal or protein shake and a few of each in between meals would give you 10 or more high nutrient/nitrogen feedings a day!
Want proof? Recently, at the NPC Masters Nationals in Pittsburgh PA I ran into longtime Beverly user Marc Sanguilliano. Marc is always ripped and has won a lot of shows, but this time even while 12-lbs. heavier than just a year ago, he was razor sharp and shredded! Marc swore the only thing he did different this year was take either Muscle Provider or Ultra Size, Mass and Ultra 40 around the “waking” clock -- with meals, as a meal, in between meals, etc. He did this for the whole year.
Thus, if you compete and you want to make steady, reliable, and guaranteed results, you can’t ignore nutrition and supplementation in the process. Pure training focus just won’t get the job done. Constantly flooding your muscles with nutrients and nitrogen will make sure that you are never starving for the critical growth factors your muscles require.
HITTING THE WALL ON FAT LOSS!
By Rachel (Johnson) WadeQ
I’m following a strict fat loss diet and supplement program, following a 3 day on - 1 day off weight training split and increasing my cardio each week. I have hit a wall and don’t seem to be losing any more fat. I’m taking Lean Out and 7-Keto MuscLean and have had great success with both. Are there any supplements I can add to break through this fat loss plateau?
A
One of the most frustrating things about dieting for fat loss
is not seeing results as quickly as we’d like…or seeing a
bunch of change right off the bat then seeing your losses drop off.
Keep a positive attitude and know that your body is gearing up for
change inside; it just might need a little extra help. Here’s a checklist
of things to do when fat loss comes to a halt.
Cut about 300 calories from your diet. If you’re following a diet higher in carbs, cut down on carb calories first. If you are eating a cup of oatmeal at breakfast cut it to a 1/2 cup. If you are eating a 10 oz. potato at lunch cut to a 5 oz. potato. Cut 2 slices of bread to one. If you are following a diet higher in fats and lower in carbs, cut down on fat calories first. If you are taking in 4 tbs. of cream per shake and drinking 3 shakes per day cut your cream in half on each shake. This will also give you about a 300 calorie cut.
Increase your calories burned by cardio by 10%... and keep a cardio diary. It sounds like you have been increasing your cardio, but if you aren’t tracking your time and calories burned it is tough to know how much of a change you are truly making. It’s a good habit to monitor your calories burned in cardio just like you track your training progress in your training diary. When fat loss comes to a stop, the next step is to increase or change your cardio. If you have been burning 1500 calories per week in cardio up to this point, increase your calories burned this week by 10% to 1650 calories burned and try it through intervals rather than just steady state work. When you hit another plateau, increase your calories burned again to 1800 plus per week.
Decrease the time between your weight training sets. There are three parameters to progression in weight training. You can increase your weight, increase your reps using the same weight (or more weight), or you can decrease the time between each set. This training parameter will increase your heart rate. This will also give you a metabolic burst by burning more fat and help break through fat loss walls.
If you have implemented each of the guidelines above, the next step is to take your supplement program to the next level. After starting your diet with Lean Out and 7-Keto, the next supplements to add are GH Factor and Energy Reserve. GH Factor helps release extra growth hormone that your body is holding hostage in the pituitary gland. This extra release of growth hormone aids in reducing body fat at a more accelerated rate, assists with recovery and spares hard earned, lean muscle tissue. It’s especially effective when fat loss is halted or has slowed down significantly and is great for ticking away at the stubborn problem areas that hang around until the end of a long diet.
Two great ways to take GH Factor for maximum fat loss are 1) 6 caps first thing in the morning and 6 caps before bed, both taken on an empty stomach --- or 2) 4 caps first thing in the morning, 4 caps before weight training and 4 caps before bed, all taken on an empty stomach. In addition to aiding in fat loss and muscle retention GH Factor also improves circulation, lowers blood pressure, improves immune system, increases mental acuity and reduces some harmful effects of aging.
Energy Reserve helps shift your body into a mode to burn stored body fat as your fuel source, while sparing the glycogen in your muscles to decrease fatigue during training and cardio exercise and to retain muscle. It is especially valuable when on a low carb, calorie deficient diet like many contest or rapid fat loss diets. This process of using fat for energy also helps keep blood sugar levels stable, another cherished aspect when dieting and following a rigorous training program.
Two great ways to take Energy Reserve for maximum fat loss and training endurance are 1) 1 to 2 tablets before training or cardio sessions. 2) 1 to 2 tablets 30 minutes before each meal (taken with Lean Out.)
The Penultimate
Ultimate Protein
By Jeremiah Forster
Q
What is your opinion of Beverly’s new protein powder, Ultimate Muscle Protein?
A
One thing for sure, UMP is
the craze at the Beverly
headquarters. To get more opinions
for you than just my own I decided
to ask the Beverly employees for
their personal opinion of this new protein product!
I picked up my trusty pen and paper and approached the most knowledgeable and honest critics I know, the inside Beverly team. All of us have depended on Beverly for our supplement crutch and contest preparation. We’ve come to expect the best and never settle for anything less. UMP is no exception!
UMP is Born
Let’s just say if the owners don’t like the product, you’ll never see it on the market. So, what better place to start than straight from the horse’s mouth so to speak. Roger and Sandy spent months consulting food chemists on the make up of Ultimate Muscle Protein. The original focus was to formulate the highest quality and most effective muscle building, fat busting protein of all time. Once the top, research based ingredients were determined, it came time to work on the taste. Many samples were tried before Beverly found the right taste and consistency to compliment the already top-notch ingredients. Sandy was the leader in the taste testing and instrumental in finalizing the end result. Rumors have it; she liked the cookies and crème so much that Roger didn’t get to do much taste testing on that flavor. Roger was really surprised how the food chemists nailed the chocolate flavor on the first try. He pretty much likes the versatility of the vanilla flavor, but if he had to pick his favorite flavor to mix straight with water, he chose chocolate.
Top Choice
I made my way to the client fulfillment area and asked Tim which UMP flavor he preferred; with no hesitation his answer mimicked Roger’s, Chocolate. Rita, our staff dietician, prefers the vanilla, while Jon went crazy for cookies and crème. They all agreed that each flavor was very good and didn’t leave an after taste. I personally found that UMP has a great consistency and taste, satisfies hunger longer than any other protein shake I’ve ever tried, and has the potential to add a lot of variety to your diet. Going back on my diet program will be a lot easier for me now that I have UMP in the plan.
Variety is the Spice of Life
Steven, Rachel and
Lana all use the
Cookies and Creme
flavor as a pudding.
Mix it with a small
amount of water and
VIOLA! You have
pudding, it reminds
them of ice cream
when it is chilled.
The brain doesn’t
know what hits it.
How can something
so good, be soooo good for you?
I caught Mark mixing Vanilla UMP with strawberries and heavy whipping cream, now there’s a shake waiting to happen. I had a hard time getting him to share. Julie can knock down a shake or two of the cookies and crème although I am unsure if she will ever give up her Ultra Size!
Comments from our First Round of UMP Users In fact while I was typing up my response, Lana was on the phone with John C. Menne, from DeKalb, IL, who was calling to give his input on Ultimate Muscle Protein. This is what he told Lana, “With regards to the UMP, in my opinion it is the best protein drink I have ever taken. I’ve been drinking protein shakes since the Weider days, trying every brand, but never really ever liking the taste, or more importantly the results. I just opened my 1st container of Cookies & Creme UMP this past week. The taste is absolutely incredible. In fact it’s addicting. I found myself the 1st day going into the kitchen between shakes and just smelling the mix. I couldn't wait until it was time to drink another one.”
Another client, John W. Emerson, PhD, of Warrensburg, Missouri writes: “I wanted to tell you how much I like Ultimate Muscle Protein. I ordered one each, Vanilla, Chocolate and Cookies & Creme, as soon as the product was available. I have been using protein powders since the early 1950's when all that was available was Bob Hoffman’s Hi Protein. It tasted terrible. I have tried most other brands since. Let me tell you that your company has really hit the jackpot on this one. They all taste great, but the Cookies and Creme is sooo... delicious. Couple the taste with the Beverly reputation for product integrity and performance power and you have a real winner!”
In addition to how UMP tastes, and how it makes you feel, it WILL change the look of your body. Gerardo Laracuente of Perth Amboy, NJ says, “I have been taking the new Vanilla UMP for a little over a week. I took a few weeks off from the gym and just got started training hard again when I started taking your UMP. I have noticed a really amazing pump during my workouts; different than my pumps before. This is the only thing that I am taking that is different. I can already see myself starting to lean out and tighten up. I am really happy with the results that I am already seeing with the UMP so far.”
Well, there you have it. Not only is Team Beverly loving it so are our clients. They are experiencing gains and improved leanness, even though the eating plan isn’t 100% clean. The verdict is in and once again Beverly is guilty of providing a great tasting, quality driven product. UMP is a breath of fresh air in the world of supplementation. Innovation, determination and persistence makes Beverly’s UMP a hit with the nutrition crowd.
Bowling Ball Deltoids!
By Larry SchweerQ
What is the best way to train shoulders to build wide, full and rounded bowling-ball delts, quickest?
A
Well, not by Bowling, that’s for sure! Over the years of inthe- trenches-ball-busting training, I’ve found a sure-fire way of maximizing complete shoulder development.
Your shoulder muscles are easy to over train and susceptible to injury as they assist in most chest, triceps and back training. So --- be careful that you do not over train them. I personally train each area of the shoulder (front, sides and rear) twice a week. In the beginning of the week, I train the front part of my shoulders with chest, then my side and rear shoulders with back, using the push/pull system, over a two or three day time span, sometimes inserting a leg day in between.
I train the area of shoulder that assists the chest or back in order to minimize both training volume and the risk of over training that area and the shoulder joint itself.
In my second workout, like at the end of the week, I will often circuit train the entire shoulder region to tie-in and work on the 3-head muscle separation. Depending on my desires that workout, I do lateral raises using cables, dumbbells or machines as my main delt exercises. I often change hand placing and angles to more fully isolate the targeted muscles. If I do more isolation in my chest or back, I may then do presses or upright row heavier.
I feel that a strategic and methodical approach to training is necessary to not only avoid injury, but also to continue to grow and improve. It is this philosophy that has allowed my physique to consistently improve despite over 20 years of steady training.
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SAMPLE SHOULDER ROUTINE
Day 1: Pectorals, Triceps, Anterior Deltoids Dumbbell front raises: 3 sets, 12-10-8 Seated barbell military press: 3 sets, 12-10-8 Day 2: Back, Biceps, Side and Rear Deltoids, Traps Side Delts – Cable side raises: 3 sets, 12-10-8 Barbell upright rows: 3 sets, 12-10-8 Rear Delts – Dumbbell bent over rear laterals: 3 sets, 12-10-8 Day 3: Upper Body with Shoulder Circuit Dumbbell front raises: 3 sets, 10-8-6 Dumbbell side raises: 3 sets, 10-8-6 Bent over rear laterals: 3 sets, 10-8-6 Upright rows: 3 sets, 10-8-6 Overhead presses: 3 sets, 10-8-6 |
TEENS, CREATINE and PROTEIN?
By Mark RitterQ
My 15 year old son has started working out with weights to gain weight. Is it okay for him to take creatine and extra protein?
A
Yes on both. To a certain extent creatine should help your son add water and muscle content and generate more ATP energy to recover and train harder, and there is no verifiable data anywhere that it’s harmful. Protein with weights assists ALL musclebuilding processes. But, total calories taken in, counts most for weight gain. At his age his male hormones should be kicking in and will help, with workouts, good nutrition and training. At 15, his metabolism also should be racing, so the extra calories will be needed. Make sure he eats enough chicken, beef, turkey and some eggs. Milk, peanut butter and cottage cheese will help. We would also recommend Beverly “Mass Maker”. This will help him keep his calories high. The best protein for him is Beverly Ultra Size!
Q
When is the best time to take whey protein? Is 2 hours before lunch and training good?
A
Well no. It is best to have a
good whey protein like
Muscle Provider AFTER your workout
for a quick supply of protein and
nutrients. Other than that, I personally
do not feel the time of day matters
too much except at bedtime
where a casein-based protein is
clearly best. I use Muscle Provider,
Ultimate Muscle Protein and Ultra
Size for convenience when I cannot
consume a whole food meal to keep
my protein intake high and metabolism
going. A good example is while I
am at home I will have my typical
breakfast of eggs, beef and protein. I
will then be at work where I do not
have the ability to eat a whole food
meal 3 hours later. This is when
Ultimate Muscle Protein and Ultra
Size come in handy. Later, I eat my
scheduled lunch of lean meat and
sweet potatoes. Three hours later I
will have another shake because I
only get one lunch break. My main
goal is to try to get 5-6 meals in per
day with 50 percent of the calories
coming from protein. Make up any
“difference” with protein shakes when
you cannot consume whole food
meals. As a final thought, post workout
and if you use protein frequently
(every 2 hours or less), Muscle
Provider is probably best. If you go a
longer time between feedings, and
especially before bed, a casein
based protein (Ultimate Muscle
Protein and Ultra Size) is best!
Ump Versus Synergy, Aerboics & A Great Muscle-Building Diet!
QI’ve gone on the Beverly website and read the real stuff, not magazines so loaded with MucleTech advertisements, but instead, PurePower, BodyMuscle, the No Nonsense Newsletter, Planet Muscle and Speed-Strength & Sport. I have a question. Why would I use Muscle Synergy, instead of your Ultimate Muscle Protein for anything, like... to build muscle and lose fat? You can’t have it both ways, can you? I mean, if you say Ultimate Muscle Protein is the Ultimate for building muscle, what is the need to use Synergy? Let’s see if you answer this honestly! What I want, is to get some muscle, but as a woman, I don’t want to bulk up like a man.
A
If you want honesty, hey, you’ve come to the right place. Before I answer your question, I’d like to address the honesty issue you raise. Beverly has three core values that we live by every day:
1. Integrity, we are dedicated to intentional honesty in every aspect of our business.
2. We treat everyone as a client, not merely a customer. Here’s the difference - a customer is someone who merely buys from us; a client is someone who is under our care.
3. Optimization and Innovation – we strive to continually improve our products and service to get the best possible result for every client.
Now to your question. My first thought is, Oh gee—another woman who says, “I want to gain muscle, but I don’t want to get bulky and look like a man.”
First, you should know, it’s physiologically impossible for a woman to gain large (read manly) amounts of muscle and be “bulky” unless she is among less than a percent of women in the world who have naturally high testosterone levels or those who use steroids to add more muscle than is physiologically possible without clinical pharmogens, in other words, gobs of steroids. By the way, fat is bulk and muscle means lean-ness.
To be crystal clear, Ultimate Muscle Protein is the ONE best
supplement for building lean muscle, no doubt about it. But
that being said, Muscle Synergy is for anyone,
male or female, who wants to build and
retain muscle, increase strength, improve
recovery time, get incredible pumps,
increase endurance, have a stronger mental
edge and burn fat, under certain circumstances!
If these are the benefits that you are looking for, then yes, Muscle Synergy is definitely for you. But, what are the circumstances or differences? Remember, UMP is used with the synergy of training and eating overloads, whereas Muscle Synergy is an offshoot of clinical catabolism such as faulty nutrition in immune compromised patients where they lose muscle. It was specifically formulated to retain muscle during periods of calories and energy restriction, just like lots of women seem to do on low calorie or low carb or low fat diets!
MS is very anti-catabolic and it is the unique loaded concentration of nutrients (like added creatine and nicotinic acid that UMP does not have) that creates a synergy for muscle retention, whereas conventional proteins do not have these “synergies.” And... Muscle Synergy 2 is an even better supplement with Tyrosine and Rhodiola Rosea added. Tyrosine relieves stress, both from external situations and from internal exercise. It relieves depression, anxiety and mental fatigue; it enhances focus and mental acuity; it improves workout intensity and recuperation; it increases thermogenisis to improve body composition and (for you women out there), it can ease the symptoms of PMS.
Rhodiola Rosea has been used in Eastern Europe and Asian culture for centuries. Clinical research conducted over the last several years and a heightened awareness of its success have made Rhodiola Rosea a respected and effective supplement in the fitness and bodybuilding world. Rhodiola Rosea stimulates the nervous system, enhancing work performance, yet this special adaptogen eliminates fatigue, and may decrease depression. It does this by enhancing the body’s output of stress fighting hormones from the adrenal glands; it has been shown in studies to increase learning capacity and enhance memory; it supports healthy thyroid function; it increases endurance and work performance capabilities and it protects cells from environmental toxins. Rhodiola Rosea is being used to treat fibromyalgia, chronic fatigue syndrome and seasonal affective disorder. Wheeew... that is a mouth full of benefits that most women I know would love to take advantage of.
Here are 3 Basic Tips for Gaining Muscle and Losing Fat! 1. Always weight train to build muscle. Set your weight training program up with the mindset to build muscle, not lose fat. Your diet and cardio will take care of the fat burning process. Check out www.bodybuildingworld.com to find several weight training programs that people just like you have tried and been successful using.
2. Do as much cardio as you need to reach your specific goals, no more – no less. There is a big misconception that Beverly doesn’t believe in cardiovascular exercise. That is absolutely not true, especially for women. We believe in doing the least amount of cardio possible to reach your desired condition. For some people that might be 12 sessions a week. For others that might be 12 sessions a year. If you are confused about whether you need to do cardio or not…you probably DO need it! Women almost always have to do some form of cardio to create the desired tone in their legs and improve their overall condition.
3. Quality nutrition is essential for gaining muscle and losing fat. At Beverly we feel that it is important to stress that supplements are exactly that, a supplement to or a compliment to a quality nutrition plan. Maximum results will never be achieved from any supplement if you are following a poor diet. Our products are most successful when combined with proper quality food and nutrient intake for your specific goals. The best ratio for building muscle and losing fat at the same time is 50% protein, 20% carbohydrate and 30% fat.
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Here’s how to incorporate Muscle Synergy into your day for a lean, muscular physique. 6:30 am: Take 4 - 8 Muscle Synergy upon rising on an empty stomach, plus 2 Lean Out. 7:00 am: Weight train for 45 minutes. 8:00 am: Take 8 Muscle Synergy after training/cardio on an empty stomach. 8:40 am: Meal #1: 3 egg whites + 1 yolk, 3 oz. chicken or turkey + 1/2 cup oatmeal (before cooking) + 3 Ultra 40 + 3 Mass + 1 Super Pak or Ms Power Pak + 3 EFA Gold caps. 11:30 am: Take 2 Lean Out. 12:00 pm: Meal #2: 2 scoops Ultra Size + 12-16 oz. water or 2 scoops Ultimate Muscle Protein in 16 oz. water + 3 Ultra 40 + 3 Mass 2:30 pm: Take 2 Lean Out. 3:00 pm: Meal #3: 5 oz. chicken or tuna + 4 oz. sweet potato or 1/2 cup brown rice + 1 cup vegetables + 2 TBS light dressing + 3 Ultra 40 + 3 Mass Aminos. 5:00 pm: Take 2 Lean Out. 5:30 pm: Meal #4: 2 scoops Ultra Size + 12-16 oz. water or 2 scoops Ultimate Muscle Protein in 16 oz. water + 3 Ultra 40 + 3 Mass 8:00 pm: Take 2 Lean Out. 8:30 pm: Meal #5: 6 oz. chicken, turkey, tuna or lean beef (2 x week) + 2 cups vegetables + 3 Ultra 40 + 3 Mass aminos + 3 EFA Gold caps |
Two-a-Day Training for the Natural?
By Rainer HartmannQ
I’ve got some extra time on my hands and was wondering if training twice a day for a short period of time will hurt my gains. Are there any benefits to two-a-day training?
A
I really like two-a-day training. Sure, I love to train, but
besides giving me my training fix, I find I make better
progress with two-a-days. I recover fine, can keep my calories higher,
and carve in detail that I couldn’t on a typical one bodypart per
week program. Usually my workouts take about 45 minutes, the
heavy leg workout a little longer, but no more than 60 minutes.
Another great thing about two-a-days is the need for cardio disappears.
My bodyfat percentage gets down to the low 4’s with just one
cardio session per week - 20 minutes HIIT on the bike.
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Here is my workout schedule:
Monday am: Heavy legs Lying leg curl: 4 sets, 12 - 8 reps Giant set: Leg extensions, leg press and squats on Smith machine: 3 sets, 15-12 reps Superset: Hacksquats, stiff legged deadlifts: 3 sets, 12-10 reps Superset: One legged leg extensions with abdominals: 3 sets, 12 reps for extensions, 20 reps for abs Monday pm: Light biceps / triceps Superset: DB Curl, reverse grip pushdown: 4 sets, 12 reps Superset: Cable curl, scull crushers: 4 sets, 12 reps Superset: Reverse grip barbell curl, rope tricep extensions: 3 sets, 12 reps Calves: Seated calf raises: 4 sets, 30-20 reps Wide grip chins: 3 sets, 12 reps Tuesday am: Heavy chest Flat bench press: 5 sets, 12 - 4 reps Dumbbell incline press: 4 sets, 12 - 7 reps Superset: Flat dumbbell flies, dumbbell press: 3 sets, 12-6 reps Cable crossovers (low pulley): 4 sets, 12 reps Abs: 4 sets, 20-15 reps Tuesday pm: Light shoulders Seated dumbbell laterals: 4 sets, 15-12 reps Rear delt dumbbell on incline bench: 4 sets, 15-12 reps Superset one arm front raises cable, side lateral one arm: 3 sets, 12 reps Calves: Standing raises (Hammer Strength): 4 sets, 30-20 reps Wednesday (Just one session on Wednesday): Back Wide grip chins: 5 sets, 12-6 reps (with weight, 70lbs last 2 sets) T-Bar rows: 4 sets, 12-6 reps Dumbbell rows: 3 sets, 10 reps Reverse grip pulldowns: 4 sets, 12-7 reps Barbell shrugs: 4 sets, 15-8 reps Abs: Cable crunches: 4 sets, 20 reps Thursday am: Heavy biceps / triceps Superset: Hammer Strength curl machine: 5 sets, 12-6 reps Pushdowns: 5 sets, 12-7 reps Superset: EZ Bar curl, skull crushers: 4 sets, 12-6 reps Superset: Reverse cable curls, dips: 15-12 reps Abs: Crunch machine: 4 sets, 20 reps Hyperextensions: 4 sets, 15 reps (3 sets w/weight) Thursday pm: Light legs Seated leg curl: 4 sets, 15-8 reps Leg extensions: 4 sets, 15 reps Barbell lunges: 3 sets, 12 reps Superset: Adductor/abductor: 3 sets, 15 reps Leg press (high foot position for hamstring emphasis): 3 sets, 15 reps Calves: Leg press: 4 sets, 30 reps Friday am: Shoulders Dumbbell press: 5 sets, 12-6 reps Dumbbell side laterals (one arm): 4 sets, 12-8 reps Rear delts (cable crossover top position, lying): 4 sets, 15-10 reps Barbell military press: 3 sets, 12-8 reps Abs: Crunch machine: 3 sets, 20 reps Hyperextensions: 3 sets, 15 reps (no weight) Friday pm: Light chest Flat dumbbell press: 5 sets, 12 reps Incline Hammer Strength: 3 sets, 10 reps Cable crossover: 3 sets, 15 reps Superset: Pec deck, close grip chins: 3 sets, 15-12 reps Saturday: Back Cable rows: 4 sets, 12 reps Supported rows (Icarian machine): 4 sets, 12 reps Superset: Pulldowns, dumbbell pullovers: 3 sets, 12-9 reps Superset: Behind neck pulldown, reverse grip shrug (Smith machine): 3 sets, 12 reps Calves: Standing raises (hacksquat): 4 sets, 30-25 reps Abs: Cable crunches: 4 sets, 25 reps Hyperextensions: 3 sets, 15 reps (2 w/weights) My diet consists of 6-7 meals – about 400 grams protein, 100 grams carbs (from oatmeal, fruit, and rice), 50-60 grams fat. I use just about all the Beverly Supplements but my favorites are Ultra Size (and now UMP), Mass, Ultra 40 and Glutamine Select Plus BCAAs. |
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