Musclemag Sneak Preview

MUSCLE RX Your Prescription for the Ultimate Physique

by James

Kohler, MS, CSCS

Pro Natural Bodybuilder

Contents Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 My Journey as a Bodybuilder . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Genetics- Doing the Best with What You Have . . . . . . . . . . . . . . . . . . . . . . . 5 COMPONENT ONE: Nutrition and Diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Basic Guidelines as a Lifestyle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 Meal Menu Sample . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Building Lean Muscle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12 Protein Intake- The Foundation . . . . . . . . . . . . . . . . . . . . . . . 12 Fat Loss . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Simple Math- Calories In and Calories Out . . . . . . . . . . . . . . . 14 The Variable- Carbohydrates . . . . . . . . . . . . . . . . . . . . . . . . .15 Carb Cycling . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Losing Water the Healthy Way . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 COMPONENT TWO: Supplementation . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 The Basics- Micronutrients . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 Fat and Water Soluble Vitamins . . . . . . . . . . . . . . . . . . . . . . . 22 Minerals and Trace Minerals . . . . . . . . . . . . . . . . . . . . . . . . . 24 Staple Supplements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28 Advanced Supplements . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 32 The Herbal Truth . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40 COMPONENT THREE: Mental Approach- You Have the Power . . . . . . . . . . 42 Goal Setting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42 Visualization . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44 Positive Thinking . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45 Drive and Determination . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .46 Mind in the Muscle . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 Fear of Failure . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47 A Credo for Success . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48 COMPONENT FOUR: The Workout- It’s Not Rocket Science. . . . . . . . . . . . 49 Warming-up . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49 Overload– Force Muscle to Grow. . . . . . . . . . . . . . . . . . . . . . . . . . . 51 iii

Intensity– The Key to Muscle Growth . . . . . . . . . . . . . . . . . . . . . . . . 53 Strength Training– Use Them or Lose Them . . . . . . . . . . . . . . . . . . . 54 Back . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55 Chest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61 Legs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .69 Shoulders . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 81 Arms . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91 Abs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 104 Individualized Programs- Training Splits, Sets, Reps . . . . . . . . . . . . . 113 The Hour of Power . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 115 Varying Your Workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 116 Periodization . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 118 Training Weak Points . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 119 Breaking Plateaus– Intensity Principles . . . . . . . . . . . . . . . . . . . . . . .120 Beginner Level Program . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 125 Intermediate Level Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 127 Advanced Level Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 129 Cardiovascular Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 131 Time of Day . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 132 Mode and Frequency, Intensity and Duration . . . . . . . . . . . . . 133 Core Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 137 Core Exercises . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 139 Flexibility Training . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 141 Stretches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 144 Common Myths . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 145 COMPONENT FIVE: Rest and Recuperation . . . . . . . . . . . . . . . . . . . . . . . . 148 Injuries and Treatment . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 149 Training with an Injury. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152 Afterword . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 154 Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 155 Glycemic Index of foods . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 161 iv

Introduction Many of us struggle to get into the kind of shape we would like to be in for various reasons. Sometimes it is because of time restrictions, other times it is due to lack of motivation, but most often we lack the knowledge in order to achieve our ultimate physique. We want to look and feel good, but don’t know exactly how to get there. There are thousands of different approaches one can use to build a quality physique, increase lean muscle mass and burn fat. It can become confusing as to which method to believe. And frustration can quickly settle in after not seeing the desired results. That is why I decided to write this fitness book. To provide the knowledge I have gained through my education and experiences. There is no absolutely right or wrong way to accomplish your fitness goals, but I will share with you what I believe are the most effective ways to reach them. I will teach you the safest strategies that will get you to where you want to be in the least amount of time. There are five components that lead to health and fitness success; training, nutrition, mental approach, supplementation and recovery. All of them build on one another; therefore if one is lacking you cannot reach your full potential or capabilities. Your mental approach is what is needed first, a positive attitude and established goals. The mind controls the body, so start with the mind and the body will follow. Hard, intense training in the gym stimulates muscle growth, but you actually grow outside of the gym when you are resting and recovering. A nutrition plan and proper supplementation will help fuel your workouts and allow for recover between them. All of the components should be integrated into your lifestyle. Fitness should be made into a lifestyle. The choices you make each day can create a healthy lifestyle that helps shape your current body into a body you have always dreamed of. My philosophy is that there is no real miracle pill out there; consistency is your key to success in developing your physique. I also believe that moderation works best in following any type of regimen; if something is not realistic you are setting yourself up for failure. I found throughout my years of personal training that diets are the most common cause of attrition in a fitness program. I have established nutritional guidelines that are practical to follow. In the back of this book you will find healthy, easy to make recipes that you can have to prevent boredom. Like they say, variety is the spice of life. I also have constructed exercise programs for all fitness levels and have shown you how to vary the routines. My goal is not to fish for you, so to speak, but to show you how to fish with the knowledge I have accumulated over the years. If you follow the five components I have outline throughout this book you will be doing the very best you can in attaining the ultimate physique you aspire. Once you start seeing results you are after, your self-confidence will soar. Then there will be no stopping you.

1

Component One: Nutrition and Diet BASIC GUIDELINES

AS A

LIFESTYLE

The word “diet” does not appeal to me; it sets you up for failure. It is because diets are not realistic. As soon as you get off of them, you tend to gain all of the weight back again. The South Beach Diet, Zone Diet and Atkins Diet all can be effective in losing weight, but making them part of your daily lifestyle can be difficult. Not only that, but they are not exactly healthy to follow for long periods of time. “Fad” diet characteristics include: temporary, rigid, deprivation, unsuccessful, hungry, negative mindset, sluggish, unrealistic and unhealthy. Successful weight loss programs require basic changes in lifestyle versus unrealistic diets. That is why I recommend following general guidelines in how you eat each day. This way you are still getting the desired results and they will be with you to stay. Initially you can start off with a diet, but after you have reached your goal you should follow a more general nutrition plan. I have outlined how to “diet” effectively until you are ready to maintain your ideal bodyweight. The expression “you are what you eat” could not be truer for someone that wants to look good and feel good. How many times have you seen someone overweight in line of a grocery store with their cart full of potato chips, pastries, soft drinks and beer? It is no mystery why that person is not in good shape. The food choices we make determine how successful we are at achieving health and fitness. “Out of sight out of mind” is another appropriate phrase that can be used in following a nutrition plan. Have your cupboards filled with healthy foods. Don’t buy things that are high in saturated fat or hydrogenated/partially-hydrogenated oils. Minimize or eliminate refined foods and ones with high sugar content, such as: fast foods, soft drinks, ice cream, pizza, fruit juice, pastries, most breakfast cereals and instant oatmeal. Mexican and Chinese food contain lots of sodium, so limit your amount of these type of foods as well. Salt makes you hold water; therefore you gain weight and can take on a “puffy” appearance. Not only that, it raises your blood pressure which can lead to serious health problems. So be sure to limit your salt intake in general. It is important to eat smaller meals throughout the day, every 2-3 hours. This way you boost your metabolism and have sufficient blood sugar levels throughout the day. If you only eat two or three times a day, your metabolism slows down to a crawl. So you want to stoke your fire with

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smaller meals throughout the day which will allow you to burn more calories with an increased metabolic rate. A good example of this is a horse that grazes all day long; they are super lean with very little fat on their bodies. A walrus is the alternative, they eat twice a day and carry lots of blubber on their bodies. If your mom told you that breakfast was the most important meal of the day, guess what- she was actually right. Breakfast literally ‘breaks’ the ‘fast’ that your body goes into while you sleep during the night. This jump starts your metabolism and gets your body primed and ready to burn calories all day long. Be sure to have a breakfast that includes carbohydrate sources. Carbohydrates are crucial to how you look and function. You should have your carbohydrates earlier in the day and taper them off in the evening hours. Any carbs that you do not use as energy will be stored into fat. So it makes sense to have them earlier to fuel your daily activities. Complex forms of carbohydrates should be eaten early in the day, because they take longer to break down and will provide you with prolonged energy. Complex sources include: brown rice, oatmeal, whole grain cereal, whole wheat pasta and bread, yams and legumes. Simple and fibrous carbohydrates, such as fruits and vegetables, would be a better choice for later in the day. These carbs are burned off quickly and will not be as likely to be stored as fat. The glycemic index or GI of carbohydrates is important to know, various carbohydrates act differently with our bodies. The GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels and therefore insulin levels. The quicker carbohydrates are metabolized, the higher the glycemic index. The ranking of white bread is the highest with a GI of 100. When high GI foods increase your insulin levels, you will be more likely to store them as fat. In general, simple and fibrous carbs have low glycemic index levels. Some simple forms to limit because of their GI would be: pineapple, raisins, watermelon and corn. For complex forms, avoid white bread, white rice, pasta and potatoes. Low glycemic fruits include; apples, berries, grapefruit and cantaloupe. Low GI complex sources are mentioned above. Your blood glucose rises and falls when you eat a meal containing carbs. How high it rises and how long it remains high depends on the quality of the carbs (the GI) and the quantity. Glycemic load or GL combines both the quality and quantity of carbohydrate in one number and should be considered. It is the best way to predict blood glucose values of different types and amounts of food. The formula is: GL = (GI x the amount of carbohydrate) divided by 100. An example of this concept would be eating a slice of watermelon. Since it has a high GI but small quantity it would have a low GL. However, if you had five apples you would be consuming a high GL regardless of the low GI. You can think of GL as the amount of carbohydrate in a food adjusted for its glycemic potency. Not only are GI and GL important for fat loss, but consuming low GI carbs have other health benefits. Low GI carbs reduce the risk of heart disease and blood cholesterol levels. Low GI carbs reduce hunger and keep you fuller for longer. Further, Low GI carbs prolong physical endurance. The only time you want to consume high GI carbs is post-workout. This is the time when you want to spike your insulin levels in order to shuttle nutrients into muscle cells

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Building Lean Muscle PROTEIN INTAKE- THE FOUNDATION Delivering your body a constant supply of protein throughout the entire day is essential for optimum muscle growth. Protein is made up of amino acids. Amino acids are the building blocks of your muscles and body. Without them, it would be impossible to build, repair or even maintain muscle tissue. No matter how hard, heavy, and intensely you train; muscle will not grow without proper amounts of protein reinforcement. Protein is made up of carbon, hydrogen, oxygen and nitrogen. Having a sufficient amount of protein will put you in a positive nitrogen balance, or an anabolic state. Being in an anabolic state will allow you to build muscle. On the contrast, if you have a negative nitrogen balance you will be in a catabolic state. Your body actually fuels itself by breaking down your hard earned muscle for energy. So it is extremely important to get an ample amount of protein intake. You should consume approximately 30-40g of protein each meal throughout the day. It has been proven that your body cannot absorb much more than this at one time. So this will ensure you have an adequate supply of protein without consuming a surplus of calories. Further, you will be an anabolic state all day long. Your body needs all the necessary amino acids in order to build muscle. It can produce some of them on their own; the others have to be obtained from the foods we eat- these are called essential amino acids. Some foods contain complete protein, meaning they provide all of the essential amino acids necessary to build muscle. These include: eggs, meat, fish, milk and soy. However, even these foods contain different amounts of usable protein. Soy protein for example is only utilized by the body at 61%. Fish, on the other hand, is utilized at 80%. So there is a difference in how much protein a food contains and how much can actually be used to build, repair and maintain muscle. Soy protein, however, is good for heart function and lowering cholesterol. It is also extremely beneficial to women by raising their estrogen levels. Whey protein has the highest biological value of the proteins, at 100%. This means it is absorbed completely by the body. For this reason, I recommend you have a protein drink after your

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Carbohydrates come in essentially two forms, simple and complex. Simple carbohydrates are mono and disaccharides or “sugars”. Fructose (the naturally occurring sugar in fruit), sucrose (table sugar), and lactose (the naturally occurring sugar in dairy products) are some examples of simple forms. Complex carbohydrates are things like potatoes, pasta, rice, bread, and vegetables such as corn (carbohydrate powders are derived from corn). These carbohydrates are polysaccharides or “starch”. They contain long chains of more than 3,000 glucose molecules linked together. Regardless of the form (except fibers), the body converts carbohydrates to energy, glucose. The main difference between simple and complex carbohydrates is the time it takes for the body to convert them into glucose. Complex carbohydrates tend to give a more gradual and sustained energy release. Where as simple carbohydrates give a sharp energy increase usually accompanied by a sharp decline in energy as well. For this reason it would be best to have complex sources earlier in the day to provide a prolonged energy supply. Have simple sources after you workout for quick glycogen replenishment and later in the day, because they will be burned off quickly. Remember to keep in mind the glycemic index and load of the sources. One thing to realize is that once the carbohydrates you have eaten have been converted to glucose, what is not used to fuel body functions and replenish muscle glycogen is shuttled into fat stores. Unused carbohydrates will make you fat. Your primary goal with carbohydrates is to provide enough energy to fuel body functions and muscle activity each day and no more. So the variable is carbohydrates, if protein and fat intake remain the same each day.

CARB CYCLING Carb cycling is a dieting strategy a lot of bodybuilders use in order to prepare for a competition. This tactic can also be used for anyone who is looking for an effective way to shed body fat. When your intake of carbohydrates is low, your body is forced to use stored body fat for energy. On the contrast, when your body has been given plenty of carbohydrates- it uses them as the source of fuel rather than fat. The body does require a certain amount of carbohydrates to simply carry on basic processessuch as for the brain and nervous system. I would not recommend going much lower than 120 grams of carbohydrates per day for this reason. If your diet is too low in carbohydrates, your workouts are going to suffer. Anaerobic activity is fueled by carbohydrates. In addition, you can enter a state of ketosis. Ketosis is a state of carbohydrate deprivation and should be avoided. Ketone bodies are the product of the incomplete burning of fats. When these are present in the blood your body does not have enough carbohydrates available in order to properly metabolize body fat. So in other words, you need carbohydrates to burn body fat. The body can use ketone bodies in place of glycogen for energy production, but they are not nearly as efficient in fueling exercise. When you are in a state of ketosis, you become irritable, sluggish and may become dehydrated. Without carbohydrates available in the body, your body breaks down protein for additional energy (state of catabolic). Your body will actually metabolize muscle tissue for energy at about the same rate as fat if you do not have a high enough protein intake. You hard earned muscle

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Vitamin A even prevents skin disorders, such as acne. It is essential for eye health and prevents night blindness. It also promotes bone growth and maintenance. Beta-carotene, a provitamin A, is found in plants and converts to Vitamin A in your body. The pure form of vitamin A, retinol, comes from animal products. Vitamin D (cholecalciferol) regulates blood calcium which in turn increases calcium deposits in the bones. It also required for the absorption of phosphorus and magnesium. It is necessary for growth and protects against muscle weakness. The majority of your vitamin D supply comes from sun exposure; it is synthesized by your skin. Natural sources come from fatty fishes and fortified milk. Vitamin E (tocopherol) acts as an anti-blood clotting agent. It promotes normal red blood cell and hemoglobin (the red blood cell pigment that carries oxygen to body cells) formation. Vitamin E improves circulation and is necessary for tissue repair. It also boosts your immune system and serves as an antioxidant for free radicals in the body. Vitamin E can be found in almonds, asparagus, avocados, broccoli, peanuts, vegetable oils and spinach. Vitamin K is used for normal blood clotting in the body. It is often used to treat bleeding disorders. Vitamin K promotes bone formation and repair as well. Natural sources include; asparagus, broccoli, Brussels spouts, cabbage, cheddar cheese, and green leafy vegetables.

WATER SOLUBLE VITAMINS The rest of the vitamins are water soluble, which include; Vitamin C and the B vitamins. Water soluble vitamins are more easily excreted through the body than fat soluble ones. They really are not toxic, but excessive intake can cause unwanted side effects. About 50-90% of water soluble vitamins are absorbed through foods- due to heat or PH changes during cooking. The nutritional status for these types of vitamins in Americans is generally good. Vitamin C (Ascorbic acid) greatly enhances immune function and reduces free radical production. It promotes healthy capillaries, gums and teeth. It helps form collagen in connective tissue and increases calcium absorption. Vitamin C also helps heal wounds and injuries. It can be found in foods such as; broccoli, grapefruit, green peppers, lemons, mangos, oranges, papayas, potatoes, spinach, strawberries and tomatoes. I recommend taking additional Vitamin C with your multi-vitamin each day. An Ester C is a good form, because it is easier on your stomach.

B VITAMINS The B vitamins, also known as Vitamin B complex, are used for stress and energy. They help maintain health of the nerves and brain function. B vitamins act as coenzymes, which are involved in energy production. They also are used in the metabolism of macronutrients. B vitamins should always be taken together, because they work in synergy. A deficiency in one usually indicates a deficiency in another. Biotin (Vitamin H) aids in the formation of fatty acids and facilitates the metabolism of amino acids and carbohydrates. Biotin promotes the normal health of nerve tissue, bone marrow, male sex glands, blood cells, skin and hair, and sweat glands. Many people actually use biotin

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Strength Training– Use Them or Lose Them It is not enough to simply go through the motions when you enter the gym. Anyone that is serious about building muscle needs to know what exercises to what and how to do them correctly. In order to maximize your time, efforts and the results you get, it is important that you are getting the absolute most out of every exercise. The training techniques (form, range of motion, grip, bar positioning, etc.) outlined in this section will help to increase your knowledge base of training and exercise execution. The structure and physical mechanics of the exercises prescribed are designed to capitalize on the physiological kinetics of muscle growth. A successful workout strategy revolves around maximum force production, the most effective exercise selection and proper execution. The way you perform each exercise is an integral part of muscle gains. It is not enough to go to the gym each day and go through your workout mindlessly. You need to know how to perform each movement with proper technique. Each exercise is looked at in-depth and analytically from a kinesiology perspective. In addition to using a scientific approach to help you understand exercise mechanics, tips are added from mine and other bodybuilder’s personal experiences with strength training. Remember, you have to put your mind into the muscle. You can follow these guidelines all you want, but if you fail to make a mind to muscle connection, you will not be achieving the most proficient results. The techniques illustrated should be used as a baseline. Learn the techniques, but then over time find what methods and styles work best for you and apply them to your training program. Everyone is different. What works for me may not work for you and viceversa.

“The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.” -Arnold Schwarzenegger 54

Back MUSCLE STRUCTURE

AND

FUNCTION

The latissimus dorsi muscles are the largest muscles of the upper body. They give a bodybuilder the classic V-shape. These muscles extend from under the shoulders down to the small of the back. The basic function of the lats are to draw the arms back and downward. Other back muscles include the teres major, teres minor and rhomboids. These muscles attach around the shoulder blade region and their primary function is to stabilize and move the shoulder blades. They also move the arms, assisting the lats. The spinal erectors help hold the spine erect and run down both sides of the lower back. These muscles greatly contribute to exercises like squats, deadlifts and bent-over rows. They are also the slowest muscles in the body to recover from heavy exercise.

EXERCISE EXECUTION EXERCISE: Wide-Grip Chin-Ups Primary Muscles Worked: Latissimus Dorsi (for width) Secondary Muscles Worked: Biceps, Forearms and Shoulders

EXECUTION: Take hold of the chin-up bar with an overhand grip, hands about 6 to 8 inches wider than shoulder width. Start with your body hanging and arms straight, giving your lats a complete stretch. Expand your rib cage and arch your lower back. Pull yourself up until your chin is over the bar. Lower yourself under control until you are back to the original starting position. This is a strict exercise, so avoid swinging and using momentum. At the top of the movement your forearms should be perpendicular to the floor. If they are at an angle, your grip is either too wide or too narrow. Chin-ups are easy to cheat on, it is important to get a full stretch and contraction on each rep. A full range of motion will lead to more muscle fiber recruitment. To increase the resistance, you can hang weights off a dip belt. To decrease the resistance, you can have a spotter grab your ankles. Use your legs to push against the spotter to provide yourself with just enough help to complete the rep.

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Individualized Programs- Training Splits, Sets, Reps This section incorporates exercises into your routine and constructs a training program for the beginner, intermediate and advanced fitness enthusiast. It is important to split your body parts up to allow for full recovery from workout to workout, this is called a training split. It is a weekly plan of action as to what you are going to train each day. Time is a big factor in determining how to split up your body parts. Everything from work to school to family and friends may not allow for more frequent workouts. Your time budget may dictate that you stick with a three-a-day routine. Remember that any time or effort that you devote to strength training is beneficial. However, as you grow accustomed to training, you will need to allot more time and energy toward your workouts in order to continue to achieve strength and muscle gains. The workout schedules designed are manipulated to develop a balanced physique. They include 3 day splits and up to 6 day splits, depending on your fitness level and time budget. With time you can begin to design your own programs that are more goal specific. You will have to experiment with what works for you. The program variables are the training split, exercises themselves, order of exercises, number of sets (volume), rep range and tempo, intensity principles and rest periods. Through the manipulation of these variables, you can alter the outcome of your training. The outlined routines have sets and repetitions specified for each exercise. A repetition, or rep, is one complete cycle of an exercise movement– the concentric phase (contracting the muscle) and the eccentric phase (stretching the muscle). A group of consecutive reps is termed a set. So if you perform 10 consecutive reps without setting the weight down, you have completed one set for that particular exercise. The optimal number of sets and reps to perform can be conversional and depends on what your goals are. Volume is an important factor to consider in building muscle. It's easy to get carried away with your training and it's human nature to train in a manner that's counterproductive to muscle growth. In other aspects of your life, more is better. The more you study and learn, the smarter you become. The more you practice a sport skill, better your performance at that particular activity. The more money you can accumulate, the richer you become. In weight training, however, the more you train does not mean the more muscle you build.

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Intermediate Level Program TRAINING SPLITS SPLIT A

SPLIT B

BODYPARTS

BODYPARTS

1

Back, triceps, abs

Chest, front/side delts

2

Chest, biceps, forearms

Legs, abs

3

Off

Off

4

Legs

Back, traps, rear delts

5

Shoulders, abs

Arms, abs

6

Off

Off

7

Repeat

Repeat

DAY

These are 2 days on 1 day off training splits. It is important to note that the splits are designed to ensure full recovery from workout to workout. For example, one would not want to train chest after shoulders because the front deltoids are heavily involved in all pressing movements.

ROUTINES At the intermediate level, you should start to split your body parts up in greater detail and train them with increased volume. This helps you make the transition from beginner to advanced workouts. You can also start implementing some of the intensity principles that are discussed later in this chapter; such as forced reps, rest-pause and drop sets. Be sure to do all of the exercises in the order listed within each bodypart. After about 6-8 weeks on Routine A, you can start to swap out exercises using Routine B. Varying your workout can keep you physically challenged and mentally stimulated. This will keep you from getting bored in the gym. You can also alter rep ranges and rest periods depending on your goals, which will be discussed in detail with periodization. Routine A Bodypart

Exercise

Back

Chest

Routine B Sets

Reps

Sets

Reps

Wide-grip chins

3

10-12

Wide-grip pulldowns

3

10-12

Bent-over barbell rows

3

8-10

One-arm dumbbell rows

3

8-10

T-Bar rows

3

10-12

Close-grip pulldowns

3

10-12

Hyperextensions

3

10-15

Deadlifts

3

4-8

Flat bench presses

3

6-10

Flat dumbbell presses

3

6-10

Incline barbell presses

3

6-10

Incline dumbbell presses

3

6-10

Flat dumbbell flyes

2

8-12

Parallel bar dips

2

10-12

Dumbbell pullovers

2

10-15

Dumbbell pullovers

2

10-15

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Exercise

Cardiovascular Training Eating properly is only half the battle in losing body fat, the other half is physical activity. Losing weight is simple math. If you consume more calories that you burn in a day, you are in a "positive energy balance". When you are in a positive energy balance you will store the extra energy as body fat, whether it be from fat, carbs or protein. On the flip side, if you burn more calories than you consume in a day, you will lose weight. For every 3500 calorie deficit, one pound of fat is lost. Lastly, if the calories you are consuming and expending are equal, you will maintain your current weight. Cardio training is an effective way to manipulate your calorie expenditure so you lose or maintain weight, specifically body fat. Cardio exerts several benefits; it expends energy by burning calories (hopefully in the form of stored body fat), it affects hormone levels in the body that can increase your metabolism, and it enhances cardiovascular and mental health and enhances endurance. There is no question that cardiovascular exercise is very important for overall health, but too much cardio can actually impede muscle growth. It is more effective to lower your calories than to increase your aerobic exercise in achieving your ultimate physique. Increasing cardio sessions to burn more fat will physically tax your muscles energy reserves. This can negatively impact muscle growth. Remember, to lose fat you need to expend more calories than you consume. The simplest way to do this is to intelligently reduce you caloric intake to a 3500-7000 calorie deficit each week. This method will elicit a 1-2 pound decrease in fat each week and preserves maximum muscle mass while dieting. Any larger of a calorie deficit is not practical and probably unhealthy, not to mention the fact that you risk muscle loss. From a health standpoint, some cardiovascular training should always be done. The key is to strike a balance between your cardio and weight training so that you maximize the fat-burning benefits and reduce the negative impact the cardio can have on building muscle. It is possible to build muscle and lose fat if you take the right approach. You have to train hard to build muscle and let your diet and cardio burn the fat. Some people have the misconception that it is effective to burn fat through circuit training. This involves doing all of your resistance exercises consecutively with no or very short rest periods. People train like this under the assumption that you are burning more calories and keeping your heart rate elevated. But training this way causes you to lighten up on the weights and this does not have a significant fat burning effect. You must realize that weight lifting is not an aerobic exercise. Increasing your reps and using lighter weight does not increase fat burning, but it will decrease muscle size and strength. There

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Sprains are similar to strains as they are caused by overstretching, but they occur at the ligaments and joints. Ligaments are connective tissue that joins one bone to another. The ligament is overpowered by the amount of resistance it is working against. The site of the injury is the area of the least resistance. Overstretching or twisting of ligaments can lead to a tear or even complete rupture of these structures. Heavy squats subject the knees to heavy loads and can lead to knee sprains or tearing of the meniscus (cartilaginous structure inside the knee). It is important to follow a thorough warm-up before squatting heavy and focus on proper exercise technique. Be sure to keep your toes in front of your knees while squatting to take stress of the knee, never let your knee go past the toe during any movement. Avulsion fractures is a bone fracture that occurs when a small piece of bone tears away from the main mass of bone. This can occur at the ligament or at the tendon due to a muscular contraction that is stronger than the forces holding the bone together. This usually only occurs in highly trained athletes, where they overcome the neurological inhibition of strength and are capable of avulsing a bone by producing a much greater force output. Smaller fractures can be treated, but in more severe cases surgery may be required. Bursitis is the inflammation of a bursa, a small sac of synovial fluid, within a joint. They act to protect and lubricate the joint, allowing muscles and tendons to slide across bone smoothly. When bursitis occurs, usually in the shoulders, elbows or knees, movement becomes rough and painful. It is causes by repetitive movement or a traumatic injury. It is important to listen to your body. Pain is an indication that an area has been injured. There is no such thing as “training through” an injury. It is true that an anti-inflammatory can help reduce pain, but it does not cure the underlying cause. If you continue to train a weakened area, you will only prolong the recovery and it may lead to something more serious that could even require surgery. What could have taken a week or two to recover from now takes months or even years.

TREATMENT Many people fail to rest an injured area, they fear they will “shrink” and the mental anguish from not being able to train can be frustrating. It is imperative you take the time to allow your body to completely recover. Your body functioning at the optimal level is essential in developing your dream body. It is okay to suffer setbacks, everyone has at one point. If you do experience an injury, first and foremost avoid any exercises that cause pain. There is no such thing as working past an injury, you will only delay the recovery process and may even make the injury worse. A generalized treatment to follow to help speed up the healing process is termed R.I.C.E. Rest, ice, compression and elevation will help promote recovery. REST: Stop all activities which cause pain to the injured area and protect it against further injury. For a mild strain, this may be the only treatment necessary until the area has recovered. Without rest, continual strain is placed on the area, leading to increased pain, inflammation, and possibly furthering the injury. There is also a risk of abnormal repair from failure to rest. A good guideline to follow is to rest until the pain is essentially gone

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INTERMEDIATE GLYCEMIC INDEX FOODS (55-70) Baked beans (canned) 68 Banana (ripe) 65 Beets 59 Brown rice 68 Corn meal 68 Couscous 65 Ice cream (regular) 64 Life™ cereal 66 Mango 56 Melons 65 Oat bran cereal 55 Oatmeal (quick cooking) 66 Orange juice 60

Pasta (protein enriched) 55 Pasta (regular white, refined) 65 Pineapple 66 Pita bread 58 Pop corn 60 Potatoes (new, boiled w/ skin) 57 Raisins 68 Rye bread (regular) 64 Shredded Wheat™ cereal 69 Sweet corn 55-60 Wheat Thins™ crackers 68 Whole wheat bread 69

HIGH GLYCEMIC INDEX FOODS (MORE

THAN

70)

Avoid These Foods with a High Glycemic Index to Minimize Insulin Increases Angel food cake 77 Bagel (plain) 72 Banana (over ripe) 74 Beer 73 Bran Flakes 74 Cakes 70-85 Carrot juice 90 Carrots 65-80 Cheerios™ 75 Corn Bran cereal 75 Corn Flakes™ 85 Corn tortilla 70 Cream of Wheat™ cereal 71 Dried figs 80 French fries 75 Graham crackers 74 Grapenuts cereal 68 Hard candy 95-100 Hard Liquor 95 Honey 87

Potato chips, corn chips 60-77 Potatoes (baked) 84 Potatoes (boiled) 74 Potatoes (instant, mashed) 84 Potatoes (mashed) 73 Pretzels 82 Puffed Rice cereal 90 Rice cakes 77 Rice Chex cereal 89 Rice (instant) 91 Rice (regular white) 70 Rice Krispies™ 82 Saltines or water crackers 72 Stuffing 77 Sugar, corn syrup 100 Vanilla wafers 77 Waffles, pancakes 77 Watermelon 72-76 White bread 81

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