Body Muscle Forum

Where BodyMuscle Journal addresses your questions about training and supplementation.

Mass and Power Workout from the 50’s

Q
I want to add a lot of mass and strength over the next six weeks. I’ve been training for seven years and have tried just about every training program out there. Is there anything new on the scene?

A
By Tim Mielke: I don’t have anything new for you but I do have a program that’s over fifty years old. It could be just what you need. A classic bodybuilder named Clancy Ross devised this program as a six-week experiment to gain mass and power. Ross was the 1945 Mr. America. You must remember that bodybuilders back in the day had no frame of reference as to what was too much training. At the time, one set per exercise was the accepted system. Then Ross and his fellow west coast bodybuilders (were they even called bodybuilders back then – no, I think they were called barbell men) started experimenting with the set system of training. They were trying to find out just how many sets could effectively be used to build muscle and strength. In his experiment, Ross took the very best exercises and performed 20 sets of each, three days per week. I personally followed a variation of his program where I performed one exercise each day for 20 sets using the same rep scheme that Ross did.

Here's how I did it: Monday - squat, Tuesday - barbell row, Wednesday - cheat curl, Thursday - deadlift, Friday - bench press.

Sample weights for bench press were, after warm-up, 225 for my first set. I then added 5 to 10 lbs each successive set, usually ten pounds. This brought my one rep max on the tenth set to 315 during my first workout. For sets 11-20, I’d reduce the weight by ten pounds each set and do as many reps as possible. Every week I’d add five pounds to every set after the first warm-up. A word of caution, “Watch out! I was extremely sore after the first few workouts because I wasn’t used to that many heavy sets in a workout.”

Tim muscular pose


 CLANCY ROSS' POWER PROGRAM  
5 Days per week
1 hour per workout
20 sets per exercise
Rest 2 minutes between sets
 Exercises: 
Day #1 - Bench Press
Day #2 - Deadlift
Day #3 - Cheat Curl
Day # - Parallel Squat
Day #5 - Power Row (Bent Row)

Set:
1: 5 - reps at 0 - 70% of your one rep max
2: 3 - reps with 5 - 10 lbs more
3: 3 - reps with 5 - 10 lbs more
4: 3 - reps with 5 - 10 lbs more
5: 3 reps with 5 - 10 lbs more
6: 2 - 3 reps with 5 - 10 lbs more
7: 2 - 3 reps with 5 - 10 lbs more
8: 2 reps with 5 - 10 lbs more
9: 1 - 2 reps with 5 - 10 lbs more
10: 1 rep with 5 - 10 lbs more (this should be your
one reps max)

 REST 5 MINUTES 

Set
11: 1 rep with same weight as set 10
12: to failure with 10 lbs less
13: to failure with 10 lbs less
14 : to failure with 10 lbs less
15: to failure with 10 lbs less
16 : to failure with 10 lbs less
17: to failure with 10 lbs less
18: to failure with 10 lbs less
19: to failure with 50 lbs less
20: same as set 19

For supplements, I took a ton of Ultra 40 Beef Liver Extract (8 per meal) and 4 scoops of Glutamine Select during training. My diet was pretty old school. Ultra Size with a lot of cream, 6 TBS per shake, and I drank at least a half gallon of whole milk each day along with whole eggs for breakfast and a lot of red meat at dinner.

This workout seemed to improve my muscle density and give me a harder look, even with off-season eating. It definitely improved my overall thickness, especially in my back and legs. My strength increases were also pretty good. For example, on my tenth set of bench I went from 315 to 335 in just six bench workouts. My squat went from 335 to 365, deadlift from 350 to 405, cheat curl from 155 to 170, and rows 225 to 245. When I went back to a ‘normal’ training program, my strength and endurance were way up. Give this “classic” mass and power workout a try and I’m sure that you’ll see that sometimes “more can be better.”

Do Any Pro's take Beverly?

Q
I’ve heard that some professional bodybuilders use Beverly, but I never see you feature their photos in your ads. Is it true or false?

A
True. At Beverly we really do not have the big bucks to pay for professional endorsements and we do not want to “take advantage” of a professional who may be able to make some dollars endorsing another supplement line. We’ve always felt that if you want the best products available and quality information on training and diet, you’ll eventually find Beverly when you’re ready, not just because a professional athlete tells you to. That said, here’s an email that we received from the 2005 IFBB NY Professional women’s champion:

“My name is Rosemary Jennings and I am very proud to say that five (5) years ago I got turned on to Beverly International supplements and now refuse to take any other supplements on the market. Alex Ramirez, my trainer who I truly could not have done this without, also believes in your supplements. He says Beverly supplements add that special touch to each contest diet because the ingredients compliment each other and the foods that we eat on a bodybuilding diet. Alex and I also use Beverly products with all of our personal training clients.”

So there’s the answer, and here is some added information so you know how a pro female really eats and what supplements she takes:
“I dieted for twelve weeks consuming five meals and two protein shakes a day. Other foods on my diet included oatmeal, egg whites, chicken breast, filet mignon, cantaloupe, berries, apples, rice, yam, vegetables, crystal lite, water, rice cakes and white fish.

I got into the bodybuilding lifestyle because I always wanted to be physically fit. I became a member of a gym in my native country Barbados and my former coach Aerial Johnson was very persistent in transforming my body to get on stage. At first I was very reluctant but after a lot of persuasion I decided to give it a shot. The rest is history.

I worked in the corporate field in New York City for seven years before changing over to the personal training business fulltime. I can be reached via email at muscleonrose@aol.com. And you can check me out at my website: www.RosemaryJennings.com

Forgotten Bodyparts Forearms and Calves The Power-Mass Forearm Routine

Q
Do you think it’s necessary to do specific forearm exercises as part of your training routine? I want big arms and would rather spend my time doing curls and triceps exercises than dinky wrist curls or whatever.

A
By Dennis Weis: HEY! “Whatever happened to Popeye type forearms that wreaked with power and blood vessel integrity and scared the heck out of common man when he viewed them…nefariously, as they blipped and blimped out of a long sleeve shirt rolled up to the elbow.” “Yeah…those were forearms…and they were the kind that could lock and load a nasty fist full of knuckles to make a point when necessary.”

It appears to me that we are in a technological time where forearm training has been relatively forgotten. When I visit various gyms throughout the country I can’t help but notice how much time and effort non-competitive bodybuilders spend pumping the dog crap out of their upper arms, especially the biceps. Not one iota of thought or effort is given to working the forearms. This is a HUGE mistake on the part of non-competitive bodybuilders with regard to an overall arm training strategy. And, for the competitive bodybuilder it is just plain not paying attention to details.

Don’t make an error by neglecting your forearms any longer. Give them the attention they deserve and you will be pleasantly surprised how much more impressive they can even make your upper arms look.

If you don’t have decent forearm development you must work very hard to achieve it. If you already have respectable forearms, by all means don’t hesitate to improve them, for they can add much to the appearance of the entire arm.

If forearms are the weak link in your overall arm development (nothing looks worse than a huge well-developed upper arm attached to a buggy whip forearm) then I suggest you open up their growth potential. How? By adopting a disciplined forearm routine into your training. Here’s a one-exercise only workout to get you started on the road which will take your forearms somewhere to the other side of HUGE.

This Power-Mass Forearm Routine is an advanced workout designed by Bill Pearl (www.billpearl.com). This workout starts with a fixed poundage that can be handled for 5 sets of 15 slow and exact reps in the...

Decline Barbell (palms up) Wrist Curls

Set Up:
Use a padded, adjustable flat bench with one end raised eight inches, or raise one end with a concrete block (or wooden block of the same dimensions). If there is space available it is a good idea to place the concrete beam block up against a wall so as to allow as little movement as possible by it or the bench.

Position an appropriately loaded barbell on the floor at the foot of the flat bench.

Ready Position:
Straddle the declined end of the bench while facing the barbell. Reach down and take a fairly loose “false grip” (thumbs under the bar) on the bar, palms up, with your hands about -inches apart. For a solid support, the elbows & back of the forearms should lay on the padded surface of the bench. Hold the elbows in close and brace them against the inside of the thighs. Lower the hands until they hyperextend off the end of the bench.

Next lean your upper torso forward until the angle between the upper and lower arms is less than 90 degrees.

Action:
Contract the forearm muscles and flex your wrists, curling the barbell up as high as possible (the anatomical range of wrist action should allow your hands to finish approximately 0 degrees to horizontal). Pause for a 2-second count at this peak contraction position. S-L-O-W-L-Y lower the hands downward so that they hyperextend below the edge of the bench surface. Repeat for the desired number of sets and reps.

Breathing:
Inhale and hold your breath as you wrist curl the barbell up; exhale as you lower the barbell to a hyperextend wrist position.

Tips:
DON’T squeeze the bar maximally. Doing so can cause the tendons crossing the wrist to tighten too much and thus not allow the wrists to flex up or hyperextend down through a complete range of motion.

Maintain a fairly loose grip on the bar and the wrists will be able to fully flex and hyperextend for a more completed development of the forearm muscles involved. DON’T allow the hands to unfold, and let bar to roll down your fingers in the hyperextend position. This action works the fingers not the forearm flexors. It also places tremendous stress on your wrists and can produce tendonitis in some individuals.

Raise and lower the hands with an even cadence (rhythm). Rest-pause 5 seconds to 1.0 minute between each set. If you experience pain while doing this exercise with your forearms on the bench, try placing them on top of your thighs. DO the ‘One-Exercise Only’ Power Forearm workout on a frequency of 2 to 3 times per week on non-consecutive workout days.

Use a FIVE POUNDS PER WEEK GAIN PROGRESSION by adding 5 more pounds per set than what was used the previous week while keeping the reps at 15. For example if you did 5 pounds for 5 sets x 15 reps this week; then next week do 70 pounds for 5 sets x 15 reps.

Dennis B. Weis is a Ketchikan, Alaska-based power bodybuilder. He is the co-author of 3 critically-acclaimed blockbuster books: Mass!, Raw Muscle and Anabolic Muscle Mass (visit www.amazon.com to read about it). His bodybuilding report series available at www.power-bodybuilding. com are required reading for every serious student of the iron game. Contact Dennis at yukonherc@kpunet.net or visit www.power-bodybuilding.com.

Protein Overconsumption = Protein Breakdown?

Q
I recently read an article where the author stated that for drug free bodybuilders it is counter productive to eat more than one gram of protein per pound of lean body. The author says that consuming extra protein increases the production of enzymes that breakdown your body’s protein (muscle). So, if I eat more than one hundred eighty-five grams of protein per day (I weigh 185), am I really setting up my body to breakdown muscle. Are you guys aware of this study? I take scoops of Ultimate Muscle Protein a day and 5 Ultra 0's in between meals; I want to make sure they are not going to waste.

A
By Rita Kaya: Science often says one thing when real life applications say another. This is often due to a study's limited scope - looking at a tiny piece of a larger puzzle or focusing in advance on an expected outcome.

While interesting, these studies don't always pan out in application. Putting together a diet and supplement strategy simply from scientific studies is like putting together a completed picture from a bag of mismatched jigsaw pieces from different puzzles. You’re not going to get the picture you were after, if you get any picture at all.

That's why we at Beverly go beyond science and into our "real world" lab. All the studies in the world can't refute consistent patterns of responses that we've observed here over the past 20+ years. Certain things work and certain things don't. We may not even know all the reasons (at least at the time).

Protein has functions other than tissue synthesis and repair. It’s essential in the production of our body's enzymes and hormones. Our protein consumption can positively affect our hormones, metabolites, and even metabolism. Protein takes a great deal more energy to digest and metabolize than carbohydrates or fats. Therefore it is thermogenic and boosts caloric expenditure (and, consequently, fat burning). Protein has great satiety value, helping to stabilize appetite, blood sugar, and prevent cravings.

The way macronutrients (protein, carb, fat) are structured in a diet facilitates different results. So, rather than build a diet on how much of this or that we "need" (which never seems to add up correctly or effectively), it's much more effective and predictable to first determine the calories a person needs and then split the macronutrients according to the outcome desired.

In this regard, consuming protein in excess of what your body technically needs to build and repair is not a waste. It simply serves other important purposes. The protein study you speak of does not address any of these factors. It was not intended to. So we should not over-interpret the meaning.

Last word: The most effective way to use the Ultra 40 is to take it with meals (this includes the UMP shakes). This potentiates the effect of the supplement as well as ensures optimal utilization of the food you are eating. Give that a try (if you aren't already) and see if it makes a difference for you.

Developing Your 6-Pack Strategy

Q
Rachel, how did you develop your abs like that? I do crunches everyday and never even see a line in my abs. How do you do it?

A
By Rachel (Johnson) Wade: How did you get abs like that? How many crunches do you do a day? Those are common questions asked of bodybuilders, fitness and figure competitors and other elite athletes who exhibit impeccably toned and sculpted abdominals – i.e. the coveted 6-PACK. Unfortunately, answers aren’t always cut and dry. Some athletes do abdominal work every day, while some rarely train abs. Some athletes are genetically predisposed to have great abs, while others have to slave away to see progress.

A diet approach that works for nearly everyone is lots of lean protein, moderate amounts of healthy and essential fats, plenty of green and yellow vegetables, moderate amounts of fresh fruit, and limited servings of good complex carbs like oatmeal, sweet potatoes, and brown rice. Your meals should be regularly spaced, trying not to exceed 4 hours apart. Calories should be 10 to 15 calories per pound of bodyweight. Check out www. bodybuildingworld.com, click on “Search Beverly” and type in “diet” to find specific fat loss diet plans that fit your goals best.

6-Pack Supplement Starter Kit

Like turbo charging your car, supplements can accelerate the fat loss process and optimize your results.

1. Vitamins and minerals facilitate all metabolic processes, including fat burning. I recommend Beverly’s Ultra Advanced formula.

2. Essential Fatty Acids are essential for fat loss (see EFA article in this issue.)

3. Branched-Chain Amino Acids (BCAAs) are nearly always overlooked in any discussion about fat loss. They shouldn’t be. Your goal is to lose the fat covering your abdominals while you muscularize the ab muscles themselves; in other words, “to lose fat while maintaining muscle”, so you should absolutely try some BCAAs in your ab specialization program. Here’s why. BCAAs enhance your muscle development (including that pack), support the fat burning process, and help offset the stress response that hard training and dieting can cause. There’s been a lot of research lately in the relationship between stress and belly fat. One thing we know is stress can cause your body to burn hardearned muscle rather than fat, and actually promote fat storage. Not what you want. And in a highly controlled research study, subjects who took BCAAs lost more fat from their abdominal region than those who didn’t.

4. Last, but not least, targeted fat transport supplements like Beverly’s Lean Out and Energy Reserve have positive effects in liberating stored fat to be used for energy or restoration of muscle glycogen. In addition, the blood sugar stabilization associated with these supplements tends to keep fat storage at a minimum and keep energy levels from swinging up and down while dieting away the fat.

The one common thread for just about everyone achieving abdominal greatness is DIET. The most successful formula for creating lean, tight and chiseled abs is: proper diet + targeted supplements + effective training + cardio + lots of time and patience = a drop dead 6-pack.

Diet
Without question, the most important ingredient to building and displaying an attractive midsection is diet. Training alone will not take the fat off the abs. You can crunch until the cows come home, but if there’s too much fat covering your abs, you won’t see them.

My key supplement recommendations for an ab specialization program are: 2 Ultra 4 twice daily, 3 EFA Gold capsules twice daily to provide Essential Fatty Acids, 2 Muscularity BCAAs along with 1 Lean Out capsule before each meal and before and after each training session. There are more advanced protocols we’ve developed at Beverly and you can call or email me with questions, but the above is the perfect supplement starter kit for a great ab six-pack.

Ab Training Strategy
There really are no secret exercises or magic formulas for abs. I will give you a couple of tips that I think might be very helpful to you.

How often should you train abs? For the genetically gifted, one or two days may be enough. But for you less fortunate in the ab department, it will take three or more days a week to sport a great 6-pack. Proper intensity and form are crucial factors in ab training. Hundreds of repetitive cardio-style crunches are less effective than 15-20 crunches executed with focused intensity.

• Always keep your effort focused on the muscles being worked. Your abs should feel like you are crushing an aluminum can. It’s easy to lose focus on your abs because they are so involved with just about every other exercise you do. The tendency is to ignore them so we can focus on the targeted group being worked. Now it’s time for your abs to shine so all focus goes to them.

• Keep your back firmly glued to whatever it’s resting against and force your stomach towards your back while contracting your abs. You can’t really suck in your stomach and breathe properly during a good ab crunch, but the effect is similar.

• Force a peak contraction at the top of the movement by slowly blowing out all of your air. Then slowly return to the starting position.

Here’s a simple ab routine you can try. Choose three exercises from the list below. Perform three tri-sets (all three exercises back to back) for 15-20 reps each. Rest 60-90 seconds, then repeat. Again, it is crucial to execute with focused intensity, control and perfect form. Do these at the beginning or the end of weight training sessions, whichever works best with your workout.

What may work even better for you is to do one tri-set of concentrated ab exercises at the beginning, another in the middle, and a final tri-set at the end of your training. That way you will be able to perform each exercise with even more focus and intensity.

Traditional Crunches:
Concentrate on pulling your body forward using your abs. Lift just until your shoulder blades are off the ground and squeeze your abs tightly at the top of the exercise. Hold for a few seconds then release to starting position with complete control. Repeat the movement until you reach your desired amount of reps.

Stability Ball Crunches:
This is a great exercise regardless of your fitness level. Stability balls provide support to the lower back and encourage a large range of motion. Sit with your lower back against the stability ball. Your shoulders and bottom should slightly touch. Keep your knees bent at 90 degrees and your legs parallel to the floor. The weight of your body should rest in the middle of your body, not directly on your feet. Curl your shoulders and trunk toward your knees while slightly curling your back. Concentrate on pulling your body forward using your abs and keeping the ball steady. Slowly return to starting position and repeat.

Hanging Knee Raises:
Concentrate on using your abs to pull. Keep the movement very controlled. Don’t swing to get momentum. This is a tough exercise. Don’t worry about how many reps you get, just do as many reps as you can with complete control.

Hyper Oblique Crunches:
On the hyperextension bench, lie on your side with your arms crossed across your chest. Slowly bend to the side until you get a good stretch. Tense your Obliques (sides) to pull your body back up to the top. Squeeze tightly at the top of the movement.

Reverse Crunches:
Lie on your back with your knees slightly bent and your feet flat on the floor. Rest your head and arms flat on the floor, relax your shoulders and keep your back straight. Slowly lift your hips a few inches off the ground. Concentrate on pulling your hips and legs up and toward your sternum with your abs. Hold for a few seconds at the top of the movement then release to starting position with complete control and repeat.

Vertical Leg Raises:
On the vertical bench, (a bench that sits vertically, with arm rests and foot pegs) step up on the pegs and position your back flat against the pad. Grab the handles and rest your forearms on the pads. Keep your legs fairly straight, with just a soft bend in your knees. Keep this form throughout the entire exercise. Similar to hanging knee raises, raise your legs by flexing your hips. Lift your legs until they are parallel with the floor. Concentrate on using your abs to pull. Keep the movement very controlled. Don’t swing or jerk to get momentum. Return to the starting position and repeat. Do perfect reps and don’t worry about how many you get.

Cardio Principles
The amount of cardio you need will vary from person to person. If you follow the first three pieces of the equation, proper diet + quality supplements + effective training, less cardio will be needed. If you are following those steps and still not reaching your goals, it is probably time to increase cardiovascular activity to burn more calories. Get in the habit of monitoring your weekly ‘cardio caloric expenditure’. When you hit a fat loss plateau, increase your calories burned by 10%. For example, if you have been burning 1500 calories in cardio each week, then next week increase your calories burned to 1650 calories. Continue this pattern until you reach your goals – then maintain that cardio level. High intensity interval training or HIIT is a great progressive cardio style to try. Take a look at the link below to read about this cardio style in depth.
http://www.bodybuildingworld.com/vol6_3/cardio.htm

Time and Patience
Time and patience are equally important. For most of us, the area in which we tend to store the most fat is often the last place we lose it from. Whatever made us predisposed to collecting it there in the first place stubbornly fights to keep it there. That doesn’t mean it won’t eventually go. But it does mean that we need to allow enough time to override this inherent stubbornness in order to tap into this “resistant” fat. In fact, it may be necessary to become leaner than you intended everywhere else before you start finally seeing your abs emerge.

Developing Your Personal Strategy
It’s important to understand that ab training isn’t just recommended for building a great 6-pack. It is crucial for strengthening the body’s core and making all other muscle groups stronger. A strong mid section will help increase strength and performance on almost any exercise. It’s especially helpful on free weight exercises where body stabilization is up to you instead of a machine. This includes bench press, shoulder press, dead lifts, squats and just about every other exercise you can imagine. Now it is time for you to develop your own personal 6-pack strategy. With all of these factors in mind, you should be able to create a terrific strategy for building a strong, lean and great looking 6-pack. I’ll be glad to help. You can email me at rjohnson@beverlyinternational.net

Creatine Select

Creatine... A Potent 1-2 Punch with a Dosing Protocol that Works

Q
I have a question about creatine. Is it still as effective as it was when it first came out?

A
By Roger Riedinger: Creatine is still one of the most effective, if not the most effective bodybuilding supplement. Yes, creatine seems to have lost its glamour. And interestingly, the big push ‘to make creatine more than it is’ seems to be the culprit. When some of the major companies starting adding sugar (I believe the label called it ‘pharmaceutical dextrose’) to their creatine products, the downhill slide started. Millions of marketing dollars were put into campaigns to sell these sugar/creatine products. Outrageous claims were made. And the public got bloated, gastrointestinal distress, and fed up.

However, you are making a big mistake to think that creatine doesn’t work anymore. It does! Just like with training you have to go back to the basics. And creatine is definitely one of the basics. Here are a couple of suggestions to make sure you get the best possible result from creatine supplementation.

1. Combine Creatine With Phosphates for a One-Two Punch
You will derive the greatest possible benefit from the synergistic combination of phosphate and creatine. Creatine monohydrate is the form that most easily enters the blood stream, then to be trapped by the muscle cell, a phosphate molecule must be attached to it. This process is called phosphorylation. The amount of creatine that gets into the muscle cell is dependent on how much phosphate is available. Your body can’t always supply the phosphate it needs to maximize the effect of your creatine dose. (Phosphorous from which phosphates are formed is used in a large number of body functions essential to life.) In Supplements for Strength-Power Athletes (Antonio and Stout, 2002), the authors site a study in which subjects were given 5 g creatine plus 1 g phosphate four times per day or 5 g creatine without phosphate four times per day. The group that took the combination of creatine and phosphate increased anaerobic work capacity by 49%, more than three times greater than the creatine only group.

The above paragraph is a little scientific in nature so let me tell you what happens in the real world when you combine creatine and phosphate. You can train harder, with greater intensity, and recover faster. You’ll be able to increase your weights, get more reps, reduce your rest between sets, and gain muscular bodyweight. Yeah, I know it’s starting to sound like all the other hyped-up creatine ads. And, I’m sorry it sounds that way but creatine has been almost overlooked by you long-time physique athletes who should know when a basic of the bodybuilder’s diet like protein still works. I suggest you add creatine back into your basic supplement kit. BTW, Beverly’s Creatine Select Plus Phosphates has the exact creatine to phosphate ratio used in the cited studies.

2. A Smarter Creatine Loading Protocol
Now for the second suggestion I promised you. Try a different creatine-dosing scheme. Here’s one that I got from master trainer, Ian King (Get Buffed – Ian King’s Guide to Getting Bigger, Stronger, & Leaner). I concur with Ian when he says the following, “I believe that the initial loading dosage of 20 gms a day may be too high for some, particularly those who are GI sensitive … As for the ‘maintenance’ dose (5 gms a day) – it is too low for most over 165 lbs. Here’s Ian’s recommendations for a 187 lb athlete:

creatine-dosing scheme

This protocol has three major advantages:
1. It’s easier on your stomach because you start with ten grams instead of twenty, allowing your body to become accustomed to the creatine. If at the end of a particular week you feel that you experience GI distress do not elevate the dose further. You can take your creatine with meals if your stomach is initially sensitive to it.

2. Since the cycle is eight weeks long you’ll have a greater opportunity to gain the benefits of creatine’s cell volumizing effect – especially increased strength and muscle hypertrophy.

3. The dosage is adjusted to bodyweights above 1 5 lbs. This greatly increases the likelihood that you’ll receive the desired benefits.

A disadvantage is the increased expense due to using higher dosages than the standard creatine protocol. Because you start at a lower dose it may take up to three weeks to experience the maximun results from this protocol. However, I personally guarantee that if you try this creatine- dosing scheme using Creatine Select for eight weeks you’ll no longer wonder if creatine is still an effective supplement. And to close, at the risk of sounding like high-pressure ad copy, Beverly guarantees your results with Creatine Select. If you’re not 100% happy they’ll refund your money.

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