So what
does it take to stand on a national stage? Dedication,
drive, and determination create the path to the ultimate
destination. Read on-a bevy of secrets awaits you.
Please consult with a physician before beginning this or
any training, diet, or nutrition program. The above training
and nutrition tips are only recommendations and not a
prescription.
Intensity is the name of the game. Whatever you do in the
gym, do it hard. That has been my mentality ever since I
entered the free weight room at the University of Texas at
Austin over ten years ago. The rough grip of iron embedded
in my palms, the clinking of dumbbells reverberating in my
ears, and the smell of strength and desire all helped me
keep my focus. To me, the gym is the best friend I could
ever have. It provides freedom, change, success, and
stability. And this is why I will never quit training.
Now, everyone
has different training philosophies and advice. My body is
quite different from yours, most likely. I am very short
with long, full muscle bellies that grow easily. Now that
I'm doing NPC Figure shows, I have to be careful and avoid
bulking up. My bulking phase occurred during my powerlifting
days, when I did pyramid cycles for nine weeks at a time. I
would create a one-rep max goal and figure out how to work
my way up to that goal. That meant I never did more than
sets of 12 at any one time and the majority of my time in
the gym was spent doing sets of five to eight. Of course I
became stronger, and of course I became bigger. I started at
92 pounds the day I walked into the free weight room. I
gained 10 pounds of muscle in one year and never looked
back.
I no longer
need that muscle mass, though. So I now concentrate on sets
of 15 to 20 and even higher. My legs are quite thick and
bulky, so there are times when I do sets of 50 to 100. I
also change up the lifts and rep ranges as well as whether I
stick with single sets, supersets, tri-sets, or giant sets.
I utilize forced reps, negatives, and pauses, and they do
work. Don't believe me? Look at my bicep peaks, and they'll
tell the true story of intensity.
I still lift
heavy of course. In my mind, there is no sense in going into
the gym unless you are going to push past the wall of
comfort. Reach into the realm of unknown, break the barriers
of can't, and build the physique you want.
The following
is my typical workout week:
| Sunday: |
Rest |
| Monday: |
Chest
and biceps |
| Tuesday: |
Legs |
| Wednesday: |
Rest |
| Thursday: |
Back |
| Friday: |
Shoulders
and Triceps |
| Saturday: |
Rest |
My
cardiovascular exercise usually consists of the stepmill,
the elliptical trainer, the treadmill, or the stationary
bike. I do enjoy running outside, and I definitely
incorporate at least one day of sprints and plyometrics,
especially in the off season. How often do I do cardio? That
depends on how many nachos and cookies I've stuffed into my
mouth! Just kidding. In the off season, I tend to do four to
five days' worth and just 30 to 40 minutes at a time. In
contest season, though, I tend to do five to seven days'
worth and the time will vary from 45 minutes at a time to 60
minutes. If I want to get really lean, like the five percent
bodyfat percentage that I brought to the 2002 Junior
Nationals, then I hit the cardio equipment twice a day. And
let me tell you, that's a lot of workout clothes I go
through. |
