Old School Muscle Building Program for Your Legs, Arms, and Upper Body

Is This Program For You?: 1. Experience level at least one year of consistent training; will work best for experienced bodybuilder that needs a change of pace.; 2. Goal – gain muscular size and strength; 3. Frequency – train on three alternate days a week for 75-90 minutes.; 4. Length of program – six weeks; 5. Recommended supplements – Ultimate Muscle Protein or Mass Maker and Up-Lift

I wrote about an old school advanced arm building program in the last No Nonsense Magazine (vol 13, #4).

In this issue I’m going to continue with the same theme. This routine is not for the beginner. It’s designed for those who are well established and experienced in bodybuilding, have still not gained the muscular size they desire, and are ready to try something new (well, actually something old). If your progress has been slow lately, I’m certain this routine will help you. I’ll bet it’s different than anything you’ve seen or ever thought about. That’s doesn’t matter if you start growing, does it?

Back in the day, it was always recommended that you take a complete week off from lifting before embarking on a new routine. That’s still a good idea so let’s take a week off and then start fresh next Monday.

Workout Part 1 Legs Arms

You’ll keep your repetitions low, but go for heavy weight.. This squat program goes back to the early 50’s where it was used by the champion lifters to build strength and size. After a thorough warm-up you’re going to do a total of 9 sets of squats each training day! Start with a heavy set of 5 reps. Rest as long as you need, then add 10 lbs and do 4 reps. Keep adding 10 lbs per set as you do a set of 3, then 2, and then 1 rep. Now, reverse the process. Take 10 lbs off and do 2 reps. Keep reducing the weight by 10 lbs and adding one rep per set as you do 3, then 4, and finally 5 repetitions.If you can squat 300 lbs for one rep, here’s what your sets should look like for the first week: warmup, then 240x5, 250x4, 260x3, 270x2, 280x1, 270x2, 260x3, 250x4, 240x5. Then each Monday start your first set of 5 reps with 5 or 10 lbs more than you used the previous week. You won’t believe how much size and strength you’ll add in six weeks.

Arms

After your squats are completed take a 5-10 minute break, then hit arms. Old school arm training means heavy weight, lots of sets, and lower reps than you might be used to. Select three bicep exercises and three tricep exercises. For example: EZ Bar Curl, Incline DB Curl, and Concentration Curl, Pullover and Press, seated EZ Curl Bar Extensions, and Tricep Pushdowns. You don’t have to pick these exact exercises, choose your own, but once you pick your exercises stay with the same ones for the entire six weeks.

Now, you are going to warm-up a little, then pile on the weight and do five repetitions of the first tricep exercise, let’s say the Pullover and Press; when you complete your set walk slowly over to the EZ Curl bar and complete a set of curls for five reps. Then rest for just about one minute. Repeat this until you complete 4 or 5 sets for each exercise. Your reps are low, so the weight must be heavy and you’ll have to do multiple sets to really stimulate growth.

Set up the weights for your next tricep exercise and bicep exercise and follow through in the same manner as before until you complete another 4 or 5 sets each. Then complete the remaining two exercises in the same way.

This is a type of training that you are probably unfamiliar with because it has gone out of vogue, not because it was ineffective, but it was hard work and only a limited number of trainees can stick with it for the entire six weeks. Muscle magazines became very popular just about the time these workouts were producing great results. But the magazines couldn’t promote this type of training, they had to find something more glamorous to promote, even if it was less effective. Thus, one of the most effective training systems in the history of weightlifting became extinct. Well, that’s not going to keep us from getting the gains in size and strength we’re after, is it? Let’s move on to part 2.

Workout Part 2

Some bodybuilders of the past did both parts of the workout on one day. They trained two or three days per week and did the entire workout Parts 1 and 2 on each of those days.

Legs and Upper body

A more suitable alternative, while staying within the old school system of three workouts per week (usually on Monday, Wednesday, and Friday evenings), is to alternate the two parts. One week Monday and Friday will be squats and arms, Wednesday will be squats and upper body. The next week Monday and Friday will be squats and upper body with Wednesday squats and arms. And yes, you’ll do squats on every workout day.

Start with the same squat workout that you did in the previous workout. The reason we start with squats is simply because by the time you have completed your upper body work you will be too tired to do justice to such an essential exercise as the squat. Use the same weights for your squats each workout for a week, then add 10 lbs to the bar the next week for each set.

You can choose your own exercises for upper body, but as a suggestion only, alternate Bench Press and Chins or Pulldowns for your first series. Perform them just like you did the arm exercises, 5 reps on the bench press, walk slowly to the lat machine and perform 5 heavy reps, then rest for about one minute and repeat until 5 sets of each have been performed. Your next two exercises might be High Incline Presses to hit both upper chest and shoulders and Bentover Rows.

Nutrition

This workout program is hard and heavy. It will produce great results but you must work it from three standpoints † exercise, nutrition, and rest. We’ve covered the exercise portion † now for the diet. To gain size and strength you are going to have to eat a lot of nutrient rich food. If you are already are eating a lot, you’ll have to eat more. That’s how you gain.Be sure to include plenty of protein, vegetables or salads, and complex carbohydrates with every meal. A protein supplement is invaluable. Ultimate Muscle Protein, Muscle Provider, or Mass Maker will provide the highest form of protein available. If you like milk, mix your protein shakes with milk instead of water during this bulking phase. Add peanut butter or nut butter to your shake and eat nuts throughout the day. Nuts contain extra protein and healthy fats. The extra calories combined with these heavy workouts will result in superior muscle gains.

Rest as much as possible. Make an all-out effort to sleep at least 8 hours per night. More is better. If you can, relax a little more during the day. (I know, easier said than done, but at least make the effort.)

This is a rigorous workout and it is common to run short of energy. Up-Lift will work wonders for you. Take 2 scoops in cold water about 10 minutes before you start training, then another scoop or even 2 scoops when you complete the squat section. It is really important that you squat each workout day, and the addition of Up-Lift will allow you to continue to train hard and heavy sets on every one of the remaining exercises. Train at night? Don’t worry Up-Lift won’t keep you up. You’ll only be training 3 days a week, so two containers of Up-Lift should take you through the entire six week program.

As I mentioned at the start, this is not a course for beginners to follow; only the bodybuilder with some experience should attempt this schedule. However, if you qualify, train hard and religiously, fuel your body with plenty of food and Beverly protein supplements, rest as much as possible, and give this routine a dedicated six weeks, it is a sure fire muscle building plan to improve your size and strength.

SURE FIRE SIZE AND STRENGTH TRAINING PROGRAM

Training Days: M-W-F
: Monday: Part 1; 1. Squats: 9 x 5, 4, 3, 2, 1, 2, 3, 4, 5 reps; 2. Triceps Pullover and Press 4-5x5; 3. EZ Bar Curl 4-5x5; 4. Seated EZ Curl Triceps Extension 4-5x5; 5. Incline DB Curl 4-5x5; 6. Tricep Pushdowns 4-5x5; 7. Concentration Curl 4-5x5; Wednesday: Part 2; 1. Squats: 9 x 5, 4, 3, 2, 1, 2, 3, 4, 5 reps; 2. Bench Press: 5x5; 3. Lat Pulldown: 5x5; 4. High Incline Press: 5x5; 5. Bentover Row: 5x5; - repeat Part 1; Then start the following Monday with Part 2.

The Sky Is the Limit with the Right Training, Nutrition and Supplementation

Age: 51

Occupation: Client Manager/Contract Writer for a healthcare software company

Family: Married for 28 years and have 2 fabulous kids, Ryan-27 and Heather-25

Current Residence: Potomac Falls, VA

Years Training: 28 years active; 6 years of competitive training

Height: 5′6″

Weight: (Off-Season)140lb / (Contest)125lb

Favorite Fitness Meal: Oatmeal and chocolate UMP

Recommendation regarding Beverly Supplements: First of all, have peace of mind knowing these supplements are tried and true, standing the test of time. I have used the Beverly supplements for six years experiencing great results, both with training outcomes and the fact that I have a sensitive system and have never had a compatibility issue with anything from Beverly. To maximize muscle, you need to dial in on the optimal stack for you and your training so you have the option to call Beverly and talk to a consultant. They are super helpful and just a phone call away.

Music: For cardio, I listen to podcasts about health and bodybuilding. My current favorite podcast is “Muscle Expert Podcast” by Ben Pakulski. I don’t listen to anything during my strength workouts because I focus on the mind/muscle connection and the task at hand. During post workout recovery time, I will frequently listen to classical, spa, or meditation music to come down from the workout and let the mind and muscle growth begin.

Most Inspiring Book: My favorite right now is “Maximum Muscle Bible” by Christian Thibaudeau and Paul Carter.

Hobbies and interests outside bodybuilding: Gardening, shooting at the range and playing with my dogs.

Words to live by: “Panic slowly”, Dr. Lincoln Gray, distinguished professor of Communication Sciences and Disorders at James Madison University.

Regardless of Age or Disability

It has always been about strength and competition for me. My father built us a barn in our back yard and I got my first pony at the age of seven. From that point, it was immediately about how many hay bales I could throw/stack, how many 50lb bags of feed at a time I could push in the wheelbarrow, etc… I started competing in horse shows immediately. Shortly after that, I became a trainer for dozens of ponies and horses, which continued until I was 21.

All or nothing was my mantra. In 1990, I replaced the 24/7 horse lifestyle with marriage and had two fabulous kids in the following years. I joined a gym to fill the strength and movement passion that I had developed during my horse years. I had this dream of being a bodybuilder but wasn’t sure how to go about it. There wasn’t much info out there in the late 1980’s/early 1990’s, and no Google, but the dream had taken root.

And then something went wrong, very, very wrong. I received the diagnosis that I had Multiple Sclerosis. I had a couple of exacerbations, one of which in 2001 left my right ankle, quad and hamstring permanently damaged (can’t lift it well or hamstring curl it).

Typical of me, I plowed forward and laser-focused 100% on my kids, as they had stellar athletic careers from a very early age. I coached fastpitch softball during my daughter’s early years and then spent the rest of her pre-college years traveling the country with her while she played in softball tournaments most weekends.

My biggest mistake was writing myself off. I saw myself as “worthless” and “broken.” I couldn’t run. I couldn’t jump. I couldn’t play sports. My list of “couldn’ts” was endless. And I had gained too much weight from doing not much.

When my daughter, my youngest child, left for college in 2011 I had a large amount of spare time on my hands. I had no more softball practice, games, workouts, training to take her to. I had time. I needed a replacement.

And then something went right, very, very right. I changed my perspective. Instead of focusing on what I couldn’t do, I decided to set out on a new adventure called “what can I do”. 90% of my body was still fully functional and being held prisoner by my 10% of disability. Well, a leg is maybe more than 10% but this is how I conceptualized it.

I was a bumbling tripping mess who could not walk on a treadmill without holding on for dear life. But I persevered and hired a personal trainer at my local Gold’s Gym. My goal was not weight loss, but just gaining function. However, I figured out how to lose weight along the way and dropped 60lb in just six months. I honestly had NO idea I had that much to lose but did not argue with that result!

With the rapid weight loss and progression from lifting weights, I was hooked and living full-on in the bodybuilding lifestyle. And my physical disability was diminishing! People started telling me I should compete. Wait, what?? I had written that dream off years ago. But why not go for it. I got an online trainer for my first competition and that is where I got introduced to Beverly Supplements. I jumped right into Super Pak, as well as Glutamine Select and UMP daily. These supplements made an immediate impact on my performance and development, and I am still taking them today. Other Beverly supplements come and go in my program depending on where I am in my competition prep schedule but are just as impactful for me when it is time to add them in each season.

After my first few competitions in 2013, I fell in love with the challenge of the stage. It was then that I had fortune of finding an incredible competition prep trainer I could work with in person – Jason Fuller with Xtremely Fit. I am not a typical client with my unique training limitations, but Jason works through this. We train all year round and he has seen me through several shows each year including the thrill and excitement of competing at the NPC Masters Nationals in 2016 and 2017. Currently I am full steam ahead- body under construction working for the 2019 Figure competition season. I am so pleased with the significant progress I make each year. Although disability and age are not in my favor for stellar results on stage, I am living my dream. Every day. And Beverly supplements have helped me every step of the way.

Diet

Note: I have some food intolerances and sensitivities so this may seem boring, but I just don’t need variety. I have a formula of simple food that provides me with optimal performance and that is all I need. The food stays pretty much the same all year; the amount is adjusted depending on the time of year.

5 days week

Meal 1: ¼ cup oatmeal, 5 egg whites, spinach, grated ginger & cinnamon

Meal 2: ¼ cup oatmeal, 3 oz. cod, ½ c blueberries

Meal 3: 4 oz. wild salmon, ½ cup rice (black or jasmine), 1 c broccoli

Meal 4: 3 oz. cod or haddock, ½ cup blueberries

Meal 5: 5 oz. wild salmon, ½ cup rice, 1 cup Brussels sprouts or green beans

Meal 6: ¼ cup oatmeal, 2 oz. cod, tsp fish oil

2 days week

Meal 1: ½ cup oatmeal, 2 eggs, 1 cup cauliflower

Meal 2: 3 oz. cod or haddock, ½ cup green beans, ½ grapefruit

Meal 3:4 oz. orange roughy, 1 cup green beans, spinach

Meal 4: 5 oz. orange roughy, ½ cup blueberries

Meal 5: 4 oz. wild salmon, 2 cup broccoli

Meal 6: 3 oz. cod, 1 cup broccoli & spinach, tsp fish oil

UMP is substituted for a protein in any of the above meals, added before or after a workout, or as a treat before bed.

Supplement Schedule

Density – I take Density starting 8-10 weeks out from a competition. I take 3 with breakfast, 3 with lunch, 3 pre-workout and 3 before bed and continue for a few weeks post competition to get rebalanced and transition back into a more plentiful diet.
Glutamine Select – I take a scoop after morning cardio, after lunch, and again after workouts. It is a great midday pick-me-up and gives me assurance I am getting the BCAA spike and some glutamine throughout the day.
Mass Aminos – I take 3 with breakfast, 3 with lunch, 4 pre-workout and 3 before bed during off season, and replace with Density 8-10 weeks before a competition
Quadracarn – I take 3x daily during contest prep season to assist with leaning out, on the same schedule as Density starting 8-10 weeks out and then a few weeks post competition.
Super Pak – I take daily with breakfast. I train super hard and have a narrow diet with various food sensitivities and intolerances and I know Super Pak has me covered. I think of it like back when I was pregnant. If I missed taking my prenatal vitamin in the morning I was exhausted and doomed for the day. Super Pak is like my prenatal vitamins! A must have!
UMP – I take as a meal replacement, around workouts and sometimes as a treat before bed. This is a fast acting and sustained release protein but it goes way beyond just the need for protein. UMP is an incredible fit for my training and lifestyle. It is the best tasting, best textured, easiest to blend, easy on my stomach, no bloating protein supplement I have ever found. I add just enough water to stir into a pudding and that is it. It is so easy to travel with. Just put a scoop of UMP in a Ziploc bag, along with a bottle of water, a disposable coffee cup and a plastic spoon and take to meetings, car rides, ball fields, airplanes, everywhere! It has truly been my simple go-to for years. My favorite flavors are chocolate and graham cracker. Sometimes I blend them together, sprinkle with espresso granules or sprinkle with cinnamon. I keep it simple.

Cardio Schedule

Note: We believe with my age and disability, I do best to keep moving and move often. I have a sedentary desk job so high frequency of workouts and movement are key.

Morning: Fasted cardio every day, most often using the stepmill. Yes – every day, all year. Duration is usually somewhere between 25 and 50 minutes, just depends on the time of season and competition prep. I use this time to absorb into a podcast to make dual use of this wonderful time each morning. It provides a great mental flow of energy, as well as the desired training effect. After cardio, I do some body weight functional training and mobility work like bosu squats, walking lunges, and band work for back and shoulder mobility. I also add some ab work a few mornings a week.

Pre workout: Row for 10 minutes.

Post workout: Depends on time of year. Sometimes we add additional cardio during prep season.

Training Schedule

Lift 6X per week, group conditioning 1X week, Bikram Yoga 1X week, and graston/ART (soft tissue mobilization and active release technique) 1 or 2X week.

Most lifting sessions are 5 sets of 12-15 reps each, although we periodize reps and have heavier sessions with 8-10 reps and lighter sessions with 20 reps. However, most leg work is in the high rep range.

Monday & Thursday – I train with Jason and most of these days are a mix of back/biceps on one day, chest/triceps on another, and shoulders added in. Most often, I have a training partner so we super set or giant set many of our movements. Drop sets are also used. This training split is very effective as we hit body parts several times during the week with a variety of exercises and angles. On Tuesdays, we do group conditioning following the workout.

Wednesday – Leg workout with Jason, again a mix of quad/ham/glute each week. Typical movements are squats, lunges, leg extension and seated ham curls.

Thursday – Bikram Yoga

Friday – Shoulder workout, usually consisting of barbell or rack presses, as well as high rep supersets and drop sets with cables or dumbells doing front raise, lateral raise and rear delts.

Saturday – Back workout usually doing rack pulls, and a variety of pull ups, pull downs and row variations. And sometimes I add another yoga session.

Sunday – High volume leg workout with squats, leg press, hack squats and reverse hack squats.

Presentation Tips

Understand the criteria for the organization you are competing in. Deliver what the judges expect to see. But most of all, be yourself. Practice, practice, practice several times a week for weeks leading up to your show. For several weeks out, I wear my heels around the house, I cook in them, do chores in them. With my disability, walking in heels is very difficult so I just make heels part of my daily routine. Don’t be shy about shooting video of your posing practice. Watch yourself over and over. I have also found it helpful to set an interval timer onmy phone to practice quarter turns. Smile, be confident and deliver your package that you have worked so hard to prepare. Be on point with your suit selection, tanning, makeup, nails, jewelry and hair. This is as much a beauty contest as it is a physique contest. Don’t cut any corners. And just shine.

Final Thoughts

I have competed in many Figure shows, a few each year for the last six years. I have learned that every competition preparation is different, so keep an open and flexible mind and be ready for the curveballs that are always coming. Keep educating yourself on the process and keep learning. And remember it is you vs. you, keep working hard, be consistent. The stage has taught me so much about self-confidence and self presentation which has translated into my everyday life and to my job. It has forever made a positive change in my life. But most important for me, is my time in the gym each day. That is where the real win is. Each day is like Christmas morning, you never know what package of delight will come with that day’s workout. I am stronger and more fit and better than ever, better every day. With the right training, nutrition and supplementation the sky is the limit regardless of age or disability.

Bodybuilder to Men’s Physique Competition

Age: 28

Occupation / Education: Self-employed; bachelor’s degree in Building Construction Management, Minor in Business.

Hometown: Jacksonville, Florida

Height: 6′0″

Off season weight: 210; Competition weight: 185

Years training: 12 years

Favorite Bodybuilding Meal: Steak and sweet potatoes with cinnamon and stevia What would you recommend to someone who has never used Beverly International supplements before? I have always recommended UMP, Muscle Provider and Glutamine Select for building muscle. For fat loss I recommend Lean Out and 7-Keto, they are the safest and most effective fat burners out there.

In your CD player: It seems that I get asked this question at the gym just as much as what supplements I take and what I eat. I like a mix of things. When pumping iron, I like something upbeat and heavy, on the the stairmaster I listen to classical piano. When I am on the track doing sprint and agility work, I like to listen to hip hop. Long distance runs, country or jazz.

Hobby or interests outside bodybuilding: Sitting down at the piano and playing

Most Inspiring Book: The Bible

Words to live by: 4.Phil 4:13: I can do everything through him who gives me strength.

When I reflect on my life, I am forever indebted to teachers, coaches and mentors who offered their wisdom, encouragement, training and guidance.

I grew up in a very structured and disciplined household. My mom was an educator who believed in excellence. She taught me to always strive for a balanced life. She emphasized that having a good head on your shoulders was far more valuable than just being great at sports.

Here’s How I Did It nutrition and physical training

Still, I did play sports from the time I could walk all the way into college, but, because of her I also learned how to use time management to keep my grades high. I also took piano lessons for 10 years. Learning how to manage sports, grades, piano, and other interests at a young age helped mold me into what I hope is a disciplined, well rounded individual.

Good grades through high school supported my admission to the University of North Florida and I graduated cumma sum laude with a B.S. in Building Construction Management and minor in Business Management. I was fortunate to obtain experience in construction project management while in college. Recently, I have been able to transfer those specific skills, problem solving ability, and hard work into co-founding a business in fine art brokerage, transport and exhibit installation.

Regular participation in athletics required maintenance of proper health, nutrition and disciplined physical training. I was always intrigued by the effects of diet on athletic performace and musculature. I maintained a daily workout routine through college along with a full time job. But it was only when I was asked by a friend to cook his food to help him prepare for a show that I became interested in competing in bodybuilding myself. I decided to get as muscularly big as possible, and did just that. I ate like a machine and used just about every product that Beverly International offered to prepare for the 2010 all-natural MuscleMania Universe show in Miami, FL. I placed third of eighteen competitors in my weight class. But, I felt like a moving wall walking around at 240 pounds. I not only found it difficult to run, but realized that all of a sudden I was intimmidating to many people, even my friends.

Lucky for me, I found out that the NPC was starting a "Men’s Physique" division, basically the "beach body look" in 2011. It seemed like a good fit for my fitness goals. I stopped lifting for mass and started lifting for conditioning, targeted my Beverly International supplement program to fat loss and lean muscularity, found a good trainer, and by using HIIT training; I dropped fifty pounds (240 to 190 pounds) in five months and felt fantastic. I placed first in the Men’s Physique division at the 2011 Dexter Jackson Classic. Now I had demonstrated that Beverly International products work both for gaining mass and for chiseled reduction to achieve specific results.

More on the NPC Mens Physique Division and How I Did It

I think the Men’s Physique division is a great fit for me, and in fact, anyone because it promotes living a healthier lifestyle and it allows you to stay in great condition all year round! I also feel the Men’s Physique division is more of what society is leaning towards as far as a leaner, healthier physique is concerned. One thing that really stood out for me is the comradery of all the competitors. In bodybuilding it seemed like everybody wants to one up you. In Men’s Physique everyone is supporting each other and it’s like we’re just a bunch of friends going out on stage to have a blast! I encourage anyone that has ever thought about competing to start in the NPC Men’s physique division. There are some great guys to get to know and it is quite possible you will create many long term friendships along the way.

After submitting my article to Beverly International, Sandy asked me, How many pounds did you have to lose to get into Men’s Physique contest shape?

This was an interesting question. My first competition in the Men’s Physique division was May of 2011. I knew the judges were going to be looking for the beach body look, a great six pack and a nice chest and arms. I started my prep in December, 2010. I focused on losing extra bulk that I didn’t need or want for Men’s Physique. I dropped 50 pounds in 5 months, going from 240lbs to walking on stage in May at 190. I placed 6th and was happy with the placing considering I had no real idea of what the judges were looking for. I later had an opportunity to ask the judges how I could improve. Their response was that I was too muscular and that they wanted me to tone down some to where I resembled a physique competitor rather than a pure bodybuilder.
I took their critique to heart, lost another five pounds and placed first at the Dexter Jackson Classic.

Here’s an outline of my contest prep:

6:45 am-7:45 am:
7-Keto, Lean Out and Super Pak; then cardio, Stairmaster, or treadmill.

8am MEAL 1:
½ cup egg whites and 1 scoop Muscle Provider; 1 cup oatmeal (dry measurement), and 2 tablespoons Peanut Butter, 1-2 cups coffee (45-50 grams protein, 60 grams carbs, 18-20 grams fat)

10 am MEAL 2:
6 oz. chicken breast or fish, 1 cup rice, 1 tablespoon olive oil (36 grams Protein, 60 carbs, 10 grams fat)

12:30p.m. MEAL 3:
6 oz. chicken breast or fish, ¾ cup rice, 1 serving veggies (green beans, spinach, cucumber, asparagus, or broccoli)

Supplements:
1 serving of 7 Keto and Lean Out, Ultra 40, Energy Reserve and Up-Lift

12:45-2:45:
workout, then 30 minutes of cardio; I consume a mixture of 2 scoops of Muscle Provider and 2 scoops of Glutamine Select while doing cardio.

3:00 pm MEAL 4:
6 oz. lean ground beef or 6 oz. lean steak, 1 cup rice (36g Protein, 60carbs, 12-16g fat)

5:30 pm MEAL 5:
6 oz. Fish (Salmon 2x/week), ¾ rice, 1 serving veggies (green beans, spinach, cucumber, asparagus, or broccoli), 1 serving of Ultra 40 (36g Protein, 45carbs, 4-8g fat)

7:00 pm Supplements:
1 serving of 7 Keto and Lean Out, Ultra 40

8 pm MEAL 6:
6 oz. chicken or fish, ½ cup of rice (24 grams Protein, 30 carbs)

10:30 pm MEAL 7:
2 scoop UMP protein shake, 2 tbsp peanut butter (50 Protein, 12 carbs, 20 grams fat)

10:45 pm Supplements:
Probiotic, vitamin c, melatonin, Lean Out

As you can see from my diet, I enjoy using all of Beverly’s products; it just depends on the goal I am trying to achieve at that time, whether I am trying to bulk up, or just trying to get shredded. Beverly offers all the products I need! I like to keep things simple; that way I know where I have to make changes and when. That’s why I like Beverly’s products... they keep it basic and list all the ingredients so you know what you’re taking. They don’t have these secret proprietary blends where you don’t know what you’re putting into your body, or even if the product will work or not.

One thing I’ve found now that I’m a competitor at the National level – it doesn’t save you any money by trying to buy cheap products. It’s been my experience that I have had to take much larger quantities of the cheaper products to get even close to the same results that I was able to achieve when using Beverly products. If you’re interested in trying the Men’s Physique division, I definitely recommend investing in Muscle Provider, Glutamine Select, Lean Out, 7-Keto, Super Pak, Quadracarn and Density. As for my schedule with these products, I have found that all of them are best used starting 12 weeks out at small dosages and then adding more of each as it gets closer to show time. Every physical body is different, I have learned many of these techniques by building a good data base for myself, historical data is always great to have, and it gives you something to work from.

Training

Abs, chest and arms are especially important for Men’s Physique. I always start with abs, but more specifically, with obliques. From obliques I move on to 3 different types of abdominal movements. I then perform 3 different movements of calf raises, completing 3 sets for each movement. Once I’ve completed my exercises for abs and calves I then move on to biceps and triceps. I always work bis and tris together and superset each movement.

In a total workout I complete 4 different movements for biceps and triceps and at the end of each movement I do one burnout set to failure.

During contest prep, I generally train 6 days a week, Monday through Saturday.

A typical schedule would be:
Day 1:	Abs	Calves	Bi’s	Tri’s
Day 2:	Abs	Calves	Chest	Back
Day 3:	Abs	Calves	Legs	Delts

Repeat

Tips for Your Men’s Physique Prep

Board Shorts: I think the brand and color of shorts should be something that complements you, different manufacturers shape and cut the shorts different. As for myself, I was trying to find shorts that would fit my legs and come in enough to fit my waist... No luck! I still had to get my shorts tailored in because of my waist to thigh differential; my waist during contest time gets down to around 27 inches. They just don’t make off the rack shorts like that!

Tan: Before you walk on stage it is very important that you have a nice coat of tanner on. One of the good things about the Physique division is that they are going for a more natural look, so being extremely dark is unnecessary. I generally start tanning several weeks before and then go with 2 coats of Pro Tan. I’ve always used Pro Tan and never had any problems. Carb Load: My carb loading process changes every time I hit the stage. It is much different from how I carb loaded for bodybuilding. When I was bodybuilding I used much heavier carbs. For Men’s Physique I like to stay with lighter carbs such as rice and then switch to sweet potatoes for the last few meals.

Pump Up: My pump up generally takes 5-10 minutes. I don’t want to pump up too much. Pumping up too much causes me to appear too big. Because of this I mainly focus on staying tight. I start with push-ups and then move on to side shoulder raises and then finish with a quick set of biceps and triceps.

Contest Day Bag: PACK YOUR COOLER, you need salt-free rice cakes and peanut butter to get you through the prejudging. You never know the schedule, but these two staples will see you through. Keep a clean towel, it is sometimes slippery with everyone’s oil on the floor and you don’t want it on your feet. You also will need your I-Pod to listen to your music and help you stay relaxed and focused while you wait. Pack hairspray/gel, posing oil or any other preparation products you may need. Make sure you wear loose clothes and flip flops because your tan will bleed onto whatever you are wearing.

Final Thoughts

I have learned to embrace change and try new things, set goals, establish a reasonable routine, schedule it and hold to it even when it becomes difficult. Success comes from hard work, good management, and perseverance (and still more perseverance). Meet all your obligations in life, not just those concerned with your fitness. It’s not just about lifting or doing that extra 10 minutes of cardio, it’s relative to how you carry yourself outside the gym as well. Will I go the extra mile and show up at work on time? Will I make sure to take care of all my obligations without being overwhelmed by other obstacles?

So, it’s not just about being the best on stage it’s about being the best you can be in life too! With your mind strong, your body on point and your spirits high you can achieve anything!

Muscle Building MATH

“There are no shortcuts to muscle development except the intelligent use of dietary principles and the willpower to make it happen,” says John Balik 1 (retired Publisher of Ironman, and one of the first contest prep coaches). You have the willpower. We will provide an intelligent strategy to do it correctly. Get ready to bump your nutrition plan up to a serious level.

Back in the Beginner Program, you kicked things off by watching what you ate, taking in more frequent high-protein meals, adding some more veggies each day, and including some basic supplements. Since you have advanced to an intermediate stage, you are able to push your body to even harder training, so the impact you place on your muscle groups and (more importantly) on your nervous system and metabolism is even greater. Your nutrition needs to be more scientifically directed. We need to calculate starting amounts, test them out, and provide necessary adjustments after viewing the results your unique body has on this program.

“Building a great physique takes time – years, not months,” says Mr. Olympia Lee Haney. 2 “It takes hard work and dedication, both in the gym and in the kitchen.” Grab a pencil, notepad and calculator so we can get to work!

Your maintenance calories

The first decision is your daily caloric level (how many calories a day to encourage muscle growth and workout recovery without causing an increase in body fat). To determine your daily food intake, we must base that on your bodyweight, somatotype, metabolic rate and your goals.

Our starting point will be 15 calories per pound of bodyweight. For instance, if you weigh 200 pounds (200x15) that equals 3,000 calories a day. The starting point for women is 13.5. This is a very simplified way to come up with your daily food intake, and it is fairly accurate for many lifters. But let’s look at how we can personalize things. In the following example we are going to use a male is an example, but for females just remember that your starting estimate is 13.5, rather than 15.

1) Your Somatotype: What is your body type? Although nearly everyone is a bit of more than one somatotype, here is a brief explanation of the three types described by William Herbert Sheldon, Jr. in the 1940s.

Ectomorph (small bone-structure, thin body)
Mesomorph (naturally muscular build)
Endomorph (thick bone structure, tendency to gain body fat)

If you feel that you are a skinny ectomorph, add one to your starting point (from 15 to 16 calories per pound of bodyweight daily). If you are a muscular mesomorph, keep the starting point for now at 15. If you are an endomorph, with a slow metabolism and excess body fat, subtract one from your starting point (from 15 to 14 calories per pound of bodyweight). If you lean just moderately towards ecto or endo, you can go with just a 0.5 adjustment (to 14.5 or 15.5).

2) Your Metabolic Rate: Ectomorphs tend to often have fast metabolic rates. Endomorphs tend to have slow metabolic rates. Mesomorphs tend to be in the middle...but if you feel that yours is very fast add oneto your starting point. If you feel it is slow, subtract one. If it is moderate, go with the 0.5 increase or decrease.

3) How physically busy is your day? Genetics are not the only factor that comes into play. As you would imagine, someone that sits at a desk for most of their day does not burn the same calories as someone that loads heavy crates on a truck or chops wood for ten hours a day. Using the list below, rate your physical calorie-burning lifestyle and make the subtle adjustments listed, if necessary.

(long work hours, very physical tiring work, until bedtime)
+1 4(pretty busy and tiring at work, fairly relaxing in the evening) +0.5
3 (moderately hard work some of the time, relaxing half of the time) −
2 (some hard work but mostly easy stuff) −0.5
1 (sedentary or just desk work, relaxing at home) −1

Here is an example
Let’s say that you are 150 pounds. You consider yourself definitely a skinny ectomorph. You have a slightly fast metabolism but not enough to feel like you need an adjustment. You do have a hectic warehouse job, which wears you out a bit. Here is your starting point:

15 (average starting point in “Daily Calorie Intake”)
+1 (ectomorph)
− (metabolic rate not too fast)
+0.5 (works fairly hard, about level 4)

16.5 x 150 pounds = 2475 calories a day

You have now determined a starting point for your daily calorie level. The chart below should help you with some math.

DAILY CALORIE INTAKE (BASIC STARTING POINT)
BWT	12	12.5	13	13.5	14	14.5	15	15.5	16	16.5	17	17.5	18
120	1440	1500	1560	1620	1680	1740	1800	1860	1920	1980	2040	2100	2160
130	1560	1625	1690	1755	1820	1885	1950	2015	2080	2145	2210	2275	2340
140	1680	1750	1820	1890	1960	2030	2100	2170	2240	2310	2380	2450	2520
150	2250	2340	2430	2520	2610	2700	2790	2880	2970	3060	3150	3240
190	2280	2375	2470	2565	2660	2755	2850	2945	3040	3135	3230	3325	3420
200	2400	2500	2600	2700	2800	2900	3000	3100	3200	3300	3400	3500	3600
210	2520	2625	2730	2835	2940	3045	3150	3255	3360	3465	3570	3675	3780
220	2640	2750	2860	2970	3080	3190	3300	3410	3520	3630	3740	3850	3960

Adjustments Based on Experience

As your diet progresses, we need to see if an adjustment of your body composition requires us to change your caloric level after two weeks. If you have gained weight and it is mostly body fat, reduce your caloric intake by 1 per pound of bodyweight (if you were at 14.5, drop to 13.5 calories per pound of bodyweight). If you are losing weight, and it seems like it may be muscle, then increase your caloric intake by 1 per pound (such as jumping from 16.5 to 17.5 calories per pound of bodyweight). We want your body to experience a noticeable change so a half-point adjustment is not necessary. A one-point change in calories is still fairly subtle.

How much of that daily calorie level should be protein?

Your daily calorie intake is made up of protein, carbohydrates, and fat intake. It is best to think of these as two major nutrition areas – construction (protein) and energy (carbs and fat). Protein turnover (the balance between protein synthesis and protein degradation) is a primary concern. Hard training will increase the breakdown. Protein, quality food, and intelligent recovery will support muscle growth. We’ll start with protein, we need to determine the amount of protein consumed daily. The main factor is your goal as far as body composition.

Which of the following goals fits you?

Muscle building starting point
1.5 grams per pound of bodyweight
Muscle building and fat burning
1.75 grams per pound of bodyweight
Advanced level training
2 grams per pound of bodyweight

“If you train [hard], you are going to absolutely break down the muscle tissue,” says retired pro Milos Sarcev. 3 “You are going to lose all of those amino acids. If you do not replenish it, you are going to get smaller than previously.” One gram per pound of bodyweight is the minimum for the average person involved in weight training. For those trying to build muscle, 1.5 grams per pound of bodyweight is a good starting point. Those whose primary goal is to burn body fat or that have found that they have added an exceptional amount of strength and muscle during the beginner program, can consider going to 1.75 grams per pound.

While some experts think a slightly lower protein level is acceptable, Sarcev agrees with some other expert coaches that two grams per pound of bodyweight is required at the advanced level. For now, you should progress at one of the two lower amounts, with 1.5 being the best intermediate level for most.

BWT	1.5	1.75	2
120	180	210	240
130	195	227.5	260
140	210	245	280
150	225	262.5	300
160	240	280	320
170	255	297.5	340
180	270	315	360
190	285	332.5	380
200	300	350	400
210	315	367.5	420
220	330	385	440

So, if you are a 170-pounder wanting to continue building your physique as an intermediate, 255 grams of protein daily should be a major goal of your daily nutrition intake.

The energy macros

Once you know your daily calorie intake and your daily protein intake, we need to do the math to see what will be our start-up energy macros (carbohydrates and fats). The balance that we find most efficient is dividing your energy macros into 30-50% carbohydrates in proportion to 50-70% fats.

Let’s say you are a 210-pound lifter that determined that 15.5 calories per pound of bodyweight was going to be your start-up.: 210 (bodyweight) x 15.5 = 3255 calories a day; 210 x 1.5 grams = 315 grams of protein a day; 315 x 4 = 1260 daily calories made up from protein; 3255 (total calories); − 1260 (protein calories); = 1995 >(energy (carb and fat) calories)

Math tells this lifter that they have 1995 calories devoted to energy macros. We need to determine how many of those are devoted to carbs and how much is devoted to fat intake. A good starting point for most lifters would be a 40% carb to 60% fat intake. With this calorie amount, we would get 798 calories from carbohydrates, (divide that by 4), and 200 grams (we will round up) consumed daily. For fat intake, they get 1197 calories from fat (divided by 9, since fat has more calories per gram than protein or carbs), and 133 grams of healthy fats.

CARB TO FAT RATIO Carb calories (grams) Fat calories (grams): 30% carbs / 70% fat 598.5 (150 gr) 1396.5 (155 gr); 40% carbs / 60% fat 798 (199.5 gr) 1197 (133 gr); 50% carbs / 50% fat 997.5 (249 gr) 997.5 (111 gr)

As you can see, we also list some slightly altered starting point adjustments – one providing slightly lower carbs and the other a slightly higher percentage of carbs to fat. What should you consider before choosing? Do you have a high body fat level (over 24% for men, over 34% for women). If so, then a slightly reduced carb (30/70) energy macro level might be a good idea. Are you sensitive to carbs? Again, this would be a good reason to start at the 30/70 balance. On the other hand, are you lean and thin-skinned with a fast metabolism? Do you feel that you are weak and rundown if you go on low carbs? If those are the case, then you should consider the 50/50 balance as a starting point. Most people should start out with the 40/60 ratio.

I threw a lot of information your way, and it gets a bit complicated because you need to do the math since I want it to be as personalized as possible. When you are done jot down your number of grams of protein, carbohydrates and fat. Multiply the grams of protein (x4), carb (x4), and fat (x9)...and add them all together. Does this equal your estimated calorie starting point? Hopefully, you added it all up correctly!

Best protein sources

With that formula, you should now understand the basis of a starting diet program. The next step is planning how the grams of protein, carb and fat will be spread throughout your menu. “Eat more but smaller meals throughout the day,” says Mr. Olympia Dorian Yates.4 “I eat 5-6 small meals spaced every 2.5-3 hours apart.” This strategy obviously worked for him and hundreds of thousands of other gym-goers.

The number one rule will be to consume protein frequently throughout the day in multiple doses. “To grow, you need to maintain a constant surplus of growth nutrients in your system,” says IFBB pro Henderson Thorne.5 “This means tipping the scales towards protein, with support from adequate carbohydrates for energy to avoid the scavenging of protein for that purpose.” Protein will be the most important nutrient to each of the meals, regardless if your primary goal is building muscle in the off-season or maintaining muscle while dieting off body fat.

Common whole food sources for protein at each bodybuilding meal includes red meat (beef, buffalo/bison), chicken, turkey, fish, eggs or protein shakes. Dairy products (milk, cheese, cream, yogurt) are also protein sources but need to be limited for some people, due to intolerance (milk allergies).

Protein shakes serve two primary purposes. They provide higher quality protein sources (if made by a trustworthy company) and allow high-protein intake with less time spent in the kitchen. At the very least, you need to include one protein shake a day, although at least two shakes daily makes more sense. You should go with either Ultimate Muscle Protein (UMP) or Muscle Provider.

Muscle Provider is a whey protein hydrolysate and isolate blend that is very quickly absorbed. This makes it perfect for right after your workout. “Hydrolyzed, what does it mean?” says retired IFBB pro and contest prep expert Milos Sarcev.6 “Hydrolyzed is broken down. Hydrolyzed whey is very rapid. It is high quality and I would use it immediately after a workout and you can use it anytime you need quick amino acids.” UMP is sustained-release 80:20 blend of casein:whey (this means it provides some immediate quality protein and also a slow, extended protein source which is good before bed or anytime during the day).

Swedish and Scandinavian Champion/IFBB pro Mats Kardell says,7 “All serious bodybuilders follow high-protein diets, and most also supplement their diets with amino acid capsules or concentrated protein powders.” This should come as no surprise since a high level of essential amino acids in the bloodstream limits muscle breakdown and boosts muscle growth.

The customer-base of Beverly International has experienced great results by adding desiccated liver and amino acids intake throughout the day. This philosophy goes back decades driven by ahead-of-his-time contest prep trainer Vince Gironda.8 “Keep your body constantly supplied with protein so you are in an anabolic or growing state,” said the Iron Guru. “That means that you should keep your body saturated with protein...and the way you do that is have liver tablets every three hours.”

Mr. America winner Dale Adrian agrees.9 “Desiccated liver, in my opinion, is one of the most valuable supplements a person can take, not only for bodybuilding but for anyone, especially those involved in strenuous sports.” The advancement of amino acid tablets, with the highest being peptide-bonded aminos for maximum absorption, allows for great results from a small serving of 3-5 Ultra 40 desiccated liver tablets with 3-5 Mass Amino Acids.

The ideal protein intake daily would include two to four whole food protein servings, and two to three protein shakes, backed-up by liver and amino tablets (3-5 tablets, 5-6 times a day). This obviously varies by how often you can, need to, (and prefer) to eat daily. The other addition would include free-form amino acids (Density, Muscle Mass or Muscularity) during and after training in order to encourage optimal growth and Glutamine Select sipped during training.

Choosing carb sources

“You need to earn your carbs,” says top training expert Charles Poliquin.10 “Various factors will determine how many grams of carbohydrate you can afford to consume. The most relevant are: your levels of muscle mass, the volume and intensity of your training, your percentage of body fat and your insulin sensitivity.”

We will divide our carbohydrates into three categories: starchy carbs, fibrous carbs and fruit/berries.

Common diet choices of starchy carbs include potatoes, rice (white, brown, basmati, jasmine or wild), yams or sweet potatoes, oatmeal, cream of rice, or grits. Starchy carb choices are best placed near training. Red beans and rice are a good combo since the lentils lower the glycemic index and the combo of the two provides a better amino acid balance. Quinoa is an ancient grain that blends protein with a carb source. Couscous tends to be lower in calories than rice or quinoa, contains protein, and is a good flavor variety. Sweet potatoes and yams have a lower glycemic index (particularly if boiled rather than baked).

Fibrous vegetables are also beneficial due to being major sources of vitamin, minerals, and fiber while having psychological value (you can eat a lot if you wish!). “Raw and steamed vegetables are basically free calories for bodybuilders,” says Ms. Olympia, Kim Chizevsky.11 “The benefits they give your body more than compensate for the calories and carbohydrates you’re adding to your daily nutrition.” Common choices include broccoli, green beans, Brussel sprouts, spinach, kale, asparagus, bell peppers, onions, cabbage, and green salads.

We mentioned the final carb category as being fruit and berries. These need to be chosen wisely. Avoid fruit juice as they remove the fiber, decrease nutrients, and make it an extremely high glycemic index beverage. Fruit that should be limited for this reason includes: apples, oranges, bananas, cherries, grapes, mangoes, pears, melons and pineapples. Blueberries, blackberries, raspberries, and strawberries are low in carb calories, high in delicious flavor, and provide an antioxidant reward. Tomatoes (which we often forget are fruit) and grapefruit also are low in carbs and high in nutrition.

Healthy fat consumption

It seems that eating fat would make us fat. However, the truth is that using fats as an energy source does not necessarily promote the storage of fat. High calories and carb levels often encourage body fat increases. Consuming high calorie intakes of both energy macros (carbs and fat) together will also encourage an increase in body fat. Proper fats are needed for health (hence the phrase essential fatty acids).

Excellent fat sources

Beverly’s EFA Gold will ensure that your essential fat needs are covered. Three softgels per serving (once or twice daily) will ensure a healthier balance of proper fats. EFA Gold includes fish oils (EPA and DHA), flaxseed oil, borage seed oil, and a great supply of vitamin E, omega-3, omega-6, and omega-9 fatty acids.

Other healthy fat sources are avocados, macadamia nut oil, coconut oil, organic red palm oil, healthy nuts (macadamias, almonds, walnuts, pecans, brazil nuts and cashews), grass-fed butter, and extra virgin olive oil.

Prepping and scheduling your meals

We will be putting the same type of planning into our food intake. When we categorize different food combinations here are the most common meal groupings.

Protein Shake

Lean Protein/Starchy Carbs/Fibrous Vegetables: This common meal involves mixing together a protein source, some starchy carbs, and fiber-rich veggie sources while keeping it fairly low in fat. Some examples would be:

grilled chicken, rice and broccoli
sirloin steak, sweet potatoes and asparagus
ground beef, quinoa and steamed kale

Lean Protein/Healthy Fats: Quite simply, this is often a typical nutrient-rich but low-carb meal (often to kick off your morning) to drive your daily growth while continuing your fat-burning. Some examples would be:

steak and eggs
omelette (with turkey bacon, cheese, and mushrooms)

Lean Protein/Salad or Fibrous Vegetables/Healthy Fats: These meals are often later in the day, low in carbs, fairly high in healthy fats, high in (an almost unlimited quantity of) fibrous vegetables. This provides calories, amino acids, fiber, vitamins and minerals, while encouraging the use of body fat and healthy fats as primary fuel sources. Some examples would be:

flank steak over mixed green salad, with mac nut oil and red wine vinegar
grilled chicken, steamed veggies, EFA Gold
ahi tuna grilled over kale and veggies with coconut oil

These are examples. You should personalize your menu based on your goals, preferences, and the number of daily meals you prefer. Some people might like to eat five times daily, others prefer seven or eight meals a day (especially those pursuing weight gain or heavyweight and super-heavyweight men). The basics are: two or three protein shakes a day, half of the meals whole food protein and starchy carbs, a couple meals protein foods and healthy fats (with salad or fibrous veggies). The starchy carb versions are near the training session. On non-training days, they will be placed on the same times they would occur during training days. You have protein throughout the day (boosted by amino acid/desiccated liver if you want to maximize growth).

Against much conventional wisdom, you should consider limiting starchy carbs early in the day. The reason for this is that our body wakes up with a fat-burning process in place using fats as its energy source. Your energy level should be strong and you will be in a state in which you are burning fat. You need to avoid consuming large amounts of starchy carbohydrates (or even more so simple sugars) while consuming protein and healthy fats (steak and eggs or a cheese omelet).

It is best to schedule your starchy carbs around your training, with no significant amounts of carbs in the other meals. For most people two servings is ideal. If you feel the need to have three servings of starchy carbs, you can consider smaller amounts (but still keep them no more than one serving prior to the gym and two servings after training).

The exception would be those with fast metabolisms trying to gain lean weight on their thin body. This ectomorphic crowd may need more starchy carb meals and should choose Mass Maker Ultra as a twice daily protein shake (one scoop of MMU and one scoop of UMP). In fact, this group will require more daily meals (and snacks) in general.

Serious supplements to increase your gains

In addition to the meals and protein shakes, other supplements should be placed in your schedule. A basic multi-vitamin/mineral such as Super Pak or FitTabs should be a part of your breakfast. EFA Gold should be included at least once daily (with breakfast is a good idea) to balance your essential fats. Glutamine Select is a great workout beverage to be sipped between sets, containing not just glutamine, but branched chain amino acids in a powdered form to mix with water.

Charles Poliquin says, “In the recent past, I found that 40 grams of essential aminos with an additional 40 grams of BCAAs worked best to increase my gains in the gyms,”12 Famous nutrition guru and protein expert Dr Eric Serrano recommends consuming BCAAs during your workouts. He suggests a dose of .25 – .35 grams of BCAAs per Kg of bodyweight.

This is why some of the optional supplements, if you want to take Intermediate training a bit further..., would include branched-chain amino acids during training and before bed...either Muscle Mass or Muscularity. Density are high-quality essential amino acid tablets (and are definitely even more useful to those on a lower calorie diet). Muscularity has some added compounds in order to help spare muscle loss from hard training and reduced calorie dieting. If fat loss is a primary goal, Quadracarn is also a great addition providing four different versions of carnitine which helps fat loss, testosterone production and physique enhancement.

Supplements to Increase Your Gains beyond the Intermediate Level

Aminos & Liver Throughout the Day

Mass and Ultra 40 (aminos and liver)

Take 3-5 tablets of each with (or between) meals. The goal is 1 tablet of each for every 10 lbs of bodyweight daily.

Optional: Density (essential amino acids) – 3-5 tablets three times a day.

BCAAs During Workouts

Muscle Mass – Take 3-5 tabs every 10-15 minutes during your workout until you reach your target goal. 1 tablet per 10 lbs of bodyweight will give you the .25g dosage recommended by Dr. Serrano.

And/or

Glutamine Select – Mix 2-3 scoops in your water bottle and sip throughout your workout. Can be stacked with Muscle Mass, 3 scoops of Glutamine Select equates to 10 Muscle Mass tablets.

Fat Loss, Testosterone Production and Physique Enhancement

Quadracarn – Take 3 tabs three times daily on training days and 3 tabs twice daily on non-training days.

Essential Nutrients

Super Pak – pack per day with breakfast; or FitTabs – 2 tablets with breakfast and 2 tablets with dinner.

EFA Gold (essential fatty acids) – 3 softgels with 1 or more meals daily.

So there is a very comprehensive diet, explained in detail, to take you from the Beginning Bodybuilding Phase all the way up to the Advanced Phase in your future. As an Intermediate bodybuilder, you will learn the precise amount of protein, carbs and fat to get in the best shape possible. Keep in mind that you need to check your bodyweight and composition every two weeks. This will tell you if you need to increase or decrease your Daily Calorie Intake. As you pack on more muscle, you will need to keep each powerful muscle fiber well fed. You may also learn that you need to adjust the balance of your carb-to-fat ratio to find out what works perfectly for you. This diet gives you a great starting point.

References: 1) Balik, John. “The Nutrition Counselor,” Muscle Builder/Power, May 1979; 2) Haney, Lee. “Ask Lee,” Flex Magazine, February, 2017; 3) Sarcev, Milos. “Secrets of the Pros” video series; 4) Yates, Dorian. “Get Lean (Supplemental Guide),” Muscle & Fitness, September 1993; 5) Thorne, Henderson. “Eat for Growth,”; Flex, December 1994; 5) Sarcev, Milos. “"Sports Nutrition Seminar” (YouTube 7/28/13); 7) Kardell, Mats. “Flex Notes: Protein Supplements,” Flex, December 1989; 8) Gironda, Vince. “Vince Gironda Nutrition Copyright Robert Torres” (YouTube 3/7/2014); 9) Adrian, Dale. “Dale Adrian Raps on Developing Symmetrical Legs,” (not certain of publisher or date); 10) Poliquin, Charles. “My Take on Carbs” www.StrengthSensei.com; 11) Chizevsky, Kim. “Ask Ms. Olympia,” Flex, January 2001; 12) Poliquin, Charles. “Protein Intake for Strength and Mass Gains – Updated” www.StrengthSensei.com

My first year in Figure

Age: 37

Occupation/Education: RN, Manager of Case Management at Cincinnati Children’s Hospital. I am also currently pursuing my Doctorate of Nursing Practice at the University of Cincinnati.

Family: Mother of three beautiful girls- Madisyn (17), Brooke (9), Kylie (7). Husband- Derrick.

Current Residence: Crittenden, Kentucky

Years training (total): 3

Height: 5′ 5″

Weight: 140 (Off-Season), 130 (Contest)

Music: While in the gym, I listen to everything from 90’s old school rap to Metallica.

Most Inspiring Book: How Full is Your Bucket? By: Tom Rath and Donald Clifton
This book discusses how the smallest interactions with others affect relationships, productivity, health, and longevity. It helps you increase the positive moments in your life while reducing the negative.Hobby or interests outside bodybuilding:I enjoy spending time with my family on our farm and watching my girls play basketball!

Words to live by: She is clothed with strength and dignity, and she laughs without fear of the future (Proverbs 31:25).

Comprehensive look at my best nutrition, supplement, and training programs

Growing up, I was an active athlete participating in cheerleading, gymnastics, and softball. Upon entering college at Northern Kentucky University, I made the cheerleading team and cheered for the Lady Norse in 1998!

Throughout this time, I was always able to eat whatever and whenever I wanted without fear of gaining weight. McDonald’s, Wendy’s, and Subway were my main fast food choices while enjoying college life.

In 1999, I became a teen mother of a beautiful baby girl. As a single mother,
I worked night shift as a Registered Nurse. My poor eating habits and fast food became an even bigger staple in my life. Exercise and fitness were the furthest thing from my mind.

After meeting my husband, having two more amazing daughters via cesarean section, and reaching the “Over 30” mark, my fast food habits and lack of exercise were starting to show in my abdomen and legs. I was gaining too much weight, too fast!

In October 2013, at the age of 33, I stepped on the scale and discovered that I had reached my top pregnancy weight (and this time I wasn’t pregnant.) I was devastated. I made a commitment right then and there to begin a healthy journey to lose the weight.

Three months later, I started attending spinning classes at my local gym, Body Works Gym in Dry Ridge, Kentucky. I also began a crash diet where I consumed only 700-800 calories per day. After a few weeks, the owner of the gym, Justin Baker, encouraged me to attend his nutritional class and start weight lifting/training. Justin customized a meal and supplement plan along with a weight lifting program to fit my goals. By May, I had lost 30 pounds and reduced my body fat significantly!

I enjoyed watching my body change. I was losing fat and adding muscle. I also found that lifting provided stress relief which made my whole life better. I had also begun helping others as they embarked on their weight loss journeys.

After a year of progress and addition of new muscle, Justin encouraged me to train for a competition. I began to train for my first figure competition in May, 2015. Since then I’ve competed in seven contests in 2015 and 2016. Before I get into my results I’d like to give you a comprehensive look at what I’ve found to be my best nutrition, supplement, training and cardio programs.

My daily nutrition plan

Daily Meals

The way my diet changes depends on my physique and how close I am to being stage-ready. Here’s a plan that has worked great for me and I’ll bet that it will work for you too.

Meal 1 (5:30 am): 3 egg whites; – cup plain oatmeal mixed with – scoop of UMP (Cookies & Créme – yum!).

Meal 2 (9:00 am): 2 scoops of Chocolate or Cookies & Créme UMP as a shake or mixed as a pudding. To make UMP into a pudding add 2 scoops of UMP and a little water in a small bowl. Mix. Add a little more water and mix again. Do this until the pudding is the desired consistency. I will usually mix as a pudding if I am in a meeting at work and do not want to distract from the meeting by shaking my shaker bottle!

Meal 3 (12:00 pm): 6 oz. chicken breast, turkey breast, tilapia, or tuna; 2 cups spinach or salad; 2 tbsp. Newman’s Own Lite Balsamic Dressing; 4 oz. sweet potato.

Meal 4 (3:00 pm): 2 scoops of UMP Cookies & Créme made as a shake or pudding.

Meal 5 (6:00 pm): 6 oz. chicken breast, turkey breast, tilapia, or tuna; 2 cups low-carb vegetables (broccoli, asparagus or green peppers).

Meal 6 (9:00 pm): 3 egg whites with 1 whole egg. I have chickens that we raise on our farm and enjoy eating farm fresh eggs!

Water intake: 1 gallon of water throughout the day. Water intake is important to stay hydrated. Water intake changes/ increases the closer you get to peak-week and throughout peak-week itself.

Supplement Schedule: Ultimate Muscle Protein – Meal replacement for meals 2 and 4 and added to my oatmeal at meal 1; Super Pak – One packet daily with meal 2; 7-Keto MuscLean – 3 capsules with meals 1 and 3. (Daily total: 6 capsules to reduce body fat and optimize lean muscle mass.); Lean Out – 3 capsules with meals 1, 3, and 5. (Daily total: 9 capsules to reduce body fat.); Muscularity – 4 capsules with meals 1, 3, and 6. (Daily total: 12 capsules, BCAAs assist in building lean muscle mass with co-factors for blood sugar regulation and diet support.); Density – 4 tablets with meals 1, 3, and 6. (Daily total: 12 tablets used to achieve a firm, lean look to the muscle.)

Training & cardio

Weight Training Schedule

Monday: Arms

Barbell Curls 3x12
Superset: Tricep Pushdown & Lying Cable Curls 3x12
Superset: Skull Crushers & Preacher Curls 3x12

Tuesday: Back

Chin-ups 3x12 Deadlifts 3x12
Dumbbell Row 3x12
Straight Arm Pulldown 3x12

Wednesday: Legs

Squats 8x12-15
Leg Press 2x50
Leg Extension 3x12
Calf Raise 3x20

Thursday: Shoulders & Traps

Shoulder Press 3x12
Tri-Set: Side Raises 3x12
Front Raises & Bent-Over Raises 3x12
Superset: High-Pulls & Reverse Pec Deck 3x12

Friday: Chest

Superset: Bench Press & Dumbbell Flye 3x12
Superset: Incline Press & Decline Press 3x12
Superset: Raised Feet Push-ups & Pec Deck 3x12

Saturday: Glutes & Hamstrings

Lying Leg Curl 3x12
Stiff-Leg Deadlift 3x12
Weighted Walking Lunges 3 laps around gym

Sunday: Rest

Abs: Done during or after weight training every day

60 second Planks
100 Sit-ups
48 Decline Sit-ups with Russian Twists added (until I feel the burn)
12 Hanging Leg Raises

Cardio Schedule

HIIT Training before Weight Training

During contest prep, each of my weight training sessions begin with HIIT training. This is primarily to preserve muscle and burn fat. I typically stick to two forms of HIIT which include the treadmill and the elliptical.

Treadmill: Set the treadmill to intervals. Warm-up by walking at a moderate pace for 2 minutes. Increase your pace to sprint (for me, that is about 10 mph) for 45 seconds. Slow your pace to moderate and walk/rest for 15 seconds. Repeat for 10 minutes making your total including warm-up 12-15 minutes.

Elliptical: Warm up by pedaling moderately for 2 minutes; gradually increase the resistance to a relatively difficult setting. Once warmed up, sprint for 20 seconds and rest (pedal slowly) for 10 seconds. Repeat for a total of 10 minutes for a warm-up and sprint total of 12-15 minutes.

Additional Cardio after Weight Training

Each weight training session is followed by 10-20 minutes of cardio on the elliptical or treadmill. On the elliptical I increase my resistance every 2 minutes so that I am at the highest resistance possible during the last 3 minutes of my session. On the treadmill, I set the incline to the highest possible setting and walk at a moderate pace (4 mph) for the entire duration.

Off-Season Walking: It is important to build muscle in the off-season while keeping fat off. To achieve this I walk at a moderate pace on the treadmill for 20 minutes, 3 days per week following my weight training.

Presentation tips

Posing and presentation are crucial in competition. Presentation can make or break you on stage. The judges do not see you in the gym, they only can judge what you present to them on stage. They do not take into account the time, sweat, diet and work that a competitor puts in every day to build their physique. During prep, I pose for a minimum of 20 minutes every day. During off-season, I continue to practice and tweak my presentation/posing 1-2 days per week. I recommend that bikini or figure competitors practice in their competition heels so that they become comfortable wearing them. Looking natural and comfortable on stage is essential. Smiling is also a big part of your presentation. A smile can be a sign of confidence, beauty, and poise. The judges want to see that you are having fun! “A smile is the best makeup a girl can wear.” ˜Marilyn Monroe

My results

In August 2015, I competed in my first show, the Kentucky Open presented by Gene and Tina Goode. This was a great show for both experienced and novice competitors! Gene and Tina are amazing promoters that put on an amazing, coordinated, seamless show consistently every year. Surprisingly, I took home FIRST PLACE in the Master’s 35 and over Figure division!

In October 2015, I also competed in the Tricky Jackson Classic (2nd place Master’s). In November 2015, I competed in the Kentucky Muscle (5th place Novice).

During my off-season, I focused on building my quads which were identified as one of my weak areas. To accomplish this, I stopped all of the excess running I had been doing and limited my cardio to just 3 days per week.

The building season and minimizing cardio paid off as I began to achieve higher placements in my next few competitions. In March 2016, I competed in the Northern KY Grand Prix (3rd Open, 1st Master’s) and in April 2016, I competed in the KY Derby (5th Open, 3rd Novice, 3rd Master’s).

In October 2016, I competed in the KY Muscle (5th place Open, 4th place Novice, and 2nd place Master’s.

For the final show of the season and 2 weeks after the KY Muscle, I went to West Virginia to compete in the Grand Prix where I brought home 3rd place in Open and 1st place in Master’s and the OVERALL Master’s title!

In conclusion

The best advice that I could give to anyone working towards fitness goals is to trust the process. Diet and exercise are only half of the battle when trying to reach your goals. Dedication, determination, and the will to succeed are all mental challenges people face in their journey. Results are not accomplished overnight. You must dedicate your time and focus on the end and consistently stick to your plan in order to achieve your goals.

From Size 14 To Size 6 My First Figure Competition

I don’t know about you, but I’m a dreamer. Starting as a little girl, I’ve sat around daydreaming about all the things I wanted to do. The problem is, I’m a dreamer, but not a dream chaser. Some say that keeps me grounded, but I say it’s lead me to be comfortably complacent in life.

I know that God wants us to be our best in every facet of life, love, friendships, work and health. We’ve all been given an incredible capacity to achieve continually, better ourselves and learn daily. Although this is what I knew in my heart, it wasn’t the way I was living.

I was taking the easy road when it came to my body. I’d look in the mirror and critique every inch of my body wishing it looked different… knowing that it took more than wishing. It took discipline and focus; two things I had deep down, but always let self doubt defeat.

I’ve been through all the ups and downs of dieting – losing it, then gaining it back. Even though I was a tennis player in both high school and college, I’ve always been a size 10–12 and at times a 14.

My senior year of college, 1999, I trained for and ran the Walt Disney Marathon with my mother for the Leukemia Society. I completed the race and was very proud of my accomplishment. Yet, in terms of body size and composition I didn’t lose a pound during my training. I was still 170+ pounds and probably 28% body fat.

I’ve been through all the ups and downs of dieting – losing it, then gaining it back.

That same year I met Todd and after a whirlwind romance we were married. I had worked hard on my lifting and diet and had gotten in what for me was pretty good shape. A year later, Todd and I opened Bluegrass Fitness Center, in Harrodsburg Kentucky. Now as hard as it may be for you to understand, just because you own a fitness center doesn’t mean it’s easy to get fit. In fact, Todd and I found it very difficult to get back to training consistently after opening the gym. “Working out where you work” wasn’t working out for me!

We opened a second fitness center in Elizabethtown, KY and did start training, but our diet program was unconscious eating and weekend gorging. We’d usually do OK during the week, but would eat pizza, wings and more every weekend. Even though I was training fairly consistently, my body started creeping up in size. Last year, I had to break out my "BIG" jeans and that was not something I was too happy about.

My sister, Shelley had made some great strides working with Beverly for her figure contests and I thought maybe it was something I’d be interested in doing as well. My problem was I really didn’t believe I could do it. It was hard enough to lose 2 pounds, much less the 25 or 30 I needed to lose to compete. I thought about calling them for help, but honestly I was scared. I’d known a lot of ‘fit’ people who used Beverly, including my sister, Shelley, and I was afraid that I couldn’t measure up.

After my visit to Beverly International, I was pumped up and ready to go.

I said to myself, "They won’t want to see me, I’m too fat. I can’t do it." Then I’d become disgusted with myself and decide to call. Finally, after a lot of back and forth I made an appointment. Todd and I made our way to BI for our first appointments. I remember that day very clearly; I was so nervous!! Todd and I were greeted like we were old friends. I weighed in that first day at 173, I had a lot of fat to lose and now I had a plan that would work, if I followed it.

I left pumped up and ready to go. I had a goal to do a show in six months. The first few weeks were great. Then I started to slack. The weekends would come and I’d gain back a pound of what I’d lost the week before. I knew in my heart I wasn’t following the plan like I needed to.

Six months passed and I was still a good 10 pounds from where I needed to be. I’d started at 173 pounds and 22 percent body-fat, now I was 164 pounds and 18 percent; progress, but I knew it wasn’t enough. And I had only myself to blame. The realization that I could run a marathon but not stick to my diet for more than a few weeks at a time brought tears of frustration… and a new resolve.

I made the decision to really change, to quit playing around with my diet and this time stick to it, perfectly. And I did for the next 15 weeks! I never felt better in my life. I got my weight down to 145 pounds and my body-fat to 13 percent body-fat.

I also finally attained my goal of competing in a figure competition and looking like I belonged there at the 2005 KY Muscle Open Figure Championships where I placed fourth out of 19 in my class. I WAS THRILLED!

For now I plan on one more competition, the Northern KY this spring, then Todd and I would like to start a family.

I’ve learned so much throughout this experience; not only about dieting and working out, but about myself. I’m now stronger physically, mentally and spiritually than before.

I want all of you who have dreams of competing or even of just looking your best to know you’re not alone. I know how difficult it can be, especially when it seems so easy for others. Believe me, it wasn’t easy for me; but whenever I felt weak I would pray and ask God to give me the strength I needed to complete the immediate task at hand. I believe God wants us to continually challenge ourselves not only spiritually, but also mentally and physically to be our best. As it says in 1 Corinthians 9:24, "run in such a way as to get the prize."

I could never have achieved my goals without Rachel Wade. Rachel was there for me through all my ups and downs. I have to admit I broke down on her and Angie, my trainer, a couple times during the course of my contest prep. Todd was great and very supportive. He kept saying, "It’s not the end results that matters, honey, but the journey to get there." What a philosopher. Thanks baby!

Tara’s Diet 16 Weeks Out: Supplements: Ms Power Pak, 3 Ultra 40 and 3 Mass Amino Acids with each meal, 2 Lean Out per meal, and 3 EFA Gold with meals 1 and 5.; Meal #1: 1 whole egg and 5 egg whites; 3 ounces 93 percent lean beef, chicken or turkey; ½ cup oatmeal; Meal #2: Protein Shake: 2 Scoops Ultra Size or Ultimate Muscle Protein mixed with water to desired consistency; Meal #3: 6-ounce lean protein source; 4-ounce sweet potato or ½ cup cooked brown rice; 1 cup vegetables or salad; Meal #4: (same as meal #2); Meal #5: 6-ounce lean protein; 2 cups vegetables; Meal #6 (Occasionally): 1 scoop Ultimate Muscle Protein, enough water to make it pudding consistency and topped with 4 tablespoons Cool Whip (yum!)
Tara’s Diet 6 Weeks Out: Supplements: Super Pak; 4 Ultra 40 and 4 Muscularity BCAAs with each meal; 3 EFA Gold with meals 1 and 5.

Special Fat Loss Supplements:: Lean Out – 2 caps with each meal 7–Keto MuscLean – 3 caps in am & 3 in p.m. GH Factor – 4 caps in a.m., 4 before training or an afternoon meal, & 4 before bed (all on empty stomach – taken final 5 weeks) Energy Reserve – 2 tablets before training and before each meal.

Training & Recovery Supplements: Glutamine Select – 1 scoop before and after training: Muscle Mass – 5 tablets before training, and 5 every 8 minutes during training until I reached a total of 25; Joint Care – 3 caps with meal #1

Digestive Support: Multiple Enzyme Complex – 1–2 tablets with each meal: Meal #1: 3 egg whites, 1 scoop UMP or MP, ½ grapefruit; Meal #2: 2 scoops protein brownie mixture: 1 scoop Ultimate Muscle Protein Vanilla + 1 scoop Muscle Provider Chocolate; Meal #3: 5-ounce very lean meat, 2 cups veggies topped with red wine vinegar; Meal #4: Same as meal #2; Meal #5: 5-ounce very lean meat or 10 egg whites, or 6-ounce whitefish or 3 egg whites and one scoop UMP or MP, 2 cups veggies (ate lots of spinach). I love egg white and spinach omelets!

Mondays and Thursdays: In place of my 5th meal, I had this version of the Beverly carb: Meal: ¼ cup oats, ½ cup brown rice, 1 cup veggies, 4-ounce sweet potato, and 1 tablespoon butter.

My 1985 Bodybuilding Training Routine

It was the spring of 1985. I was 37 years old and pretty much thought I’d met my potential in bodybuilding. I’d been working out pretty regularly since I was 14 and in that time I’d read everything there was to read about weight training and bodybuilding.

And I tried about every conceivable program

Here’s a list of some of them:

120-rep squat workout.
Five sets of five reps.
Ten sets of ten reps on Bench Press, Squat, Bentover Row and Deadlift.
John MacCallum’s Keys to Progress series (which was a synthesis of the 20-rep squat workout with the five sets of five program).
Arthur Jones’ full body — one set to failure for each bodypart.
Weider’s saturation Bomb and Blitz 70’s training (like Arnold and Zane trained).
Mentzer’s Heavy Duty with rest pause and negatives (an off-shoot of Arthur Jones).
Periodized powerlifting programs based on percentage increases each week.
Workouts from Muscle Builder and Mr. America using all the Weider principles.
All the workouts that had been published in the old Iron Man magazines to date. And even the Bulgarian 2-3 times-a-day training.

I thought I’d tried everything. It was always hard for me to put on muscle. So, most of my off-season training programs were built around the conventional wisdom.

Heavy weights, low to moderate reps, three to five sets. Now thats not to say its the only way I trained. Its just what I found had given me the best results. But now the results were diminishing. I thought it was just my age. But then, I hit upon something I hadnt tried. What if instead of working up in weight, Id use a decent weight and see if I could work up into some rep ranges that I had not even considered in the past?

Heres how I did it

I took a weight that I could get for about 20 reps (for example 205 lbs in the bench press). But then, I’d work up to 25-30 reps with that weight, then once I reached the upper range Id add about 10% and try to work up to 25-30 reps again. Same for the squat. Instead of ten reps with 315, Id try for 30 reps with 225 and follow that with set of 20-25 with 255. (See workout sidebar for more details).

The training strategy is based around a 3 on / 1 off system. The first three days are heavy days (but still keep the reps very high on some exercises), and the next three are lighter workouts with less rest between sets. Some of the rep ranges may look like typographical errors, but they are not. You can start at the lower end of the recommended rep ranges but work up to the upper end before you increase the poundage. Use a weight that is challenging for 10-15 reps and then just keep adding a rep or two per workout.

When I started this workout I thought that 255 for max reps on the squat was going to be ridiculously light, however, following my first set of 225 for 23 reps, I got 255 for 16 and built it from there workout by workout. When I reached 30 reps with 225 and then followed it with 25 reps at 255 I raised the work sets to 250 and 275, and so on.

This workout combined high volume (higher than I was used to) with decent poundages. You are going to need to rest about five minutes after each work set of squats and benches so this workout is not one you can do in 45 minutes. And, by the end of the workout youll have to go pretty light to finish all your prescribed sets. Whenever you can reach the high rep number in the range add about 10% more weight for that set the next time you do that particular workout.

There are a couple of other tricks throughout the workout that really made it effective. In addition to the high rep bench sets, I remember the initial 20-rep sets on presses, laterals, lat pulldowns, and curls provided a terrific stimulus. In the past if I did a 20/16/12/8 rep scheme the first set was pretty light. But now, I treated the 20-rep set like a heavy work set and used as much weight as I could to get 17-20 reps (and if I got 20, I added weight the following workout). But, man, did it take a lot out of me for the remaining sets. Often I couldnt add weight on the following sets even though the reps went down.

Another cool twist was day seven, when I did biceps before lats. I’d always believed in working the larger muscle group first, and that doing biceps first would cause my lats to suffer. What a surprise when the very next day my lats were sorer than they had been in years! Those straight arm pullovers on day seven (lying length-wise on, not across, the bench) were something I hadnt done in twenty years. I always thought they were a rib cage expansion exercise, but found they were an excellent lat developer — even when I used just a 5′25-pound bar for resistance.

I used this workout for the next 12 weeks and grew bigger and more muscular than I had ever been. That summer I won the Neptune Classic in Virginia Beach and followed with my biggest title, the 1985 overall AAU Masters USA (it was 35 and over back then).

I think this workout will work best for you if you’ve hit a sticking point in your training, you’re highly motivated, and you have some extra time to devote to your workouts. I’d really recommend that you use Creatine Select and Glutamine Select to get the greatest possible benefit from this workout. If you’ve used creatine and think that it doesn’t work for you, I beg you to try Beverly’s Creatine Select plus Phosphates. Do a little experiment. Try one cycle of the workout below without it and track your lifts. Then try another cycle of workouts using Creatine Select. I bet you’ll be shocked at your progress.

5 days to get your 3 workouts

1985 Training Essential Points

3 on / 1 off — but if it takes five days to get your three workouts in, that’s fine. Just follow the sequence of workouts and don’t worry too much about the days.
Focus on progression from one workout to the next. Keep a training journal. If you get 205 for 17 reps on the bench press your first time through, try to get 18 or more the next time.
Remember, that high reps with fairly heavy weights are going to make your next set much tougher, so rest as needed between sets.
Recovery is going to be essential so get plenty of good nutrition and supplement with Creatine Select plus Phosphates, Glutamine Select plus BCAAs, and Mass Maker.
Complete all sets listed for each day’s workout, even if you have to use ridiculously light weights to complete the sets. I remember using 40 pounds resistance on our Polaris Leg Extension at the end of day one to get 3 x 15 after all of those squats and hacks.

Read the directions for the workout once again to make sure you are clear as to how to perform each set. Then go for it. Follow this program for the next 8 weeks and I guarantee you will be a better bodybuilder than when you started it.

It took me to a whole different level at age 37, think what it can do for you.

DAY ONE: CHEST/SHOULDERS/ABS

CHEST:
Bench Press:

135 x 15
155 x 10
205 x max reps (18 — 30 reps)
275 x max reps (10 — 15 reps)
295 x max reps (3 — 5 reps)
225 x max reps (15 — 25 reps)
185 x max reps (whatever you have left)

*Try to increase by a rep or two each time you go through the cycle. When you reach the top rep number increase by 10% the next time through. Adjust your starting weights so your reps fall in the above ranges. My bench max was about 365 at the time I started this program.

Incline Barbell Press:

135 x 10
185 x 6
205 x 3 sets x max reps
205 x 3 sets x max reps
205 x 3 sets x max reps

Incline Flyes: 3 sets x 15 — 18 reps

SHOULDERS:
Seated Front Press: 4 sets x 8 — 12 reps
Behind Neck Press: 4 x 20 / 16 / 12 / 8 all as heavy as you can go
Standing Laterals: 4 x 20 / 15 / 12 / 12<

ABS: 200 reps total

DAY 2: LEGS:

Squats:

135 x 20
185 x 15
225 x max reps (15 — 30)
255 x max reps (10 — 25)
225 x max reps (15 — 25)

Hack Squat: 3 x 12

Leg Curl: 5 x 12 — 15

Leg Extension: 3 x 15

Hyperextension: 3 x 20 Bodyweight only

Calves: Donkeys Supersetted with Standing Raises: 5 x 20 each

DAY 3: BACK / ARMS

BACK

Heavy Row: Warm-Up, then 5 x 6Front Pulldown: 5 x 25 / 20 / 15 / 10 / 10 (all heavy as you can)Cable Row: 3 x 12

ARMS:

Dips: 4 x max reps — no weightTriceps Pushdowns: 4 x 12 — 15Curls: 6 x 20 / 16 / 12 / 8 / 8 / 15 max weightsAlternate DB Curl: 4 x 12 — 15

ABS: 200 reps totalDAY 4: OFF*The next three workouts should be performed at a quicker pace than the first three.

DAY 5: CHEST / SHOULDERS / ABS

CHEST

Incline DB Press: 4 x 12 — 15 (same weight each set, 90 seconds rest between sets)

Bench Press: 4 x 20 / 16 / 12 / 8

Flat Flyes: 4 x 8

SHOULDERS

Laterals 6 x 12 Superset with Bent Laterals 6 x 12 (60 seconds rest between supersets)

Upright Row: 3 x 20 / 15 / 10

ABS: 200 reps total

DAY 6: LEGS

Squats — Raise Heels — Bar High Up or Front Squats: 5 x 12 (same weight each set, 90 seconds rest between sets — I used 185 lbs for my first workout)

Leg Extensions — Slow Strict: 4 x 15

Leg Curls: 4 x 15Medium Weight Deadlifts — Semi Straight Legs: 3 x 20 / 15 / 10

Standing Calf Raise: 4 x 12 Superset with Seated Calf: 4 x 12

DAY 7: ARMS / BACK / ABS

ARMS (first)

EZ Bar Curls: 5 x 12 — 15

Competed in my first figure competition – Loving it learning more age 45

Age: 46

Occupation: Lawyer

Family: Ava 15 and Edwin 12

Current Residence: Ft Thomas, Kentucky

Years Training: 4 years

Height: 5’ 1″

Weight: Off season 115, Contest 109

Favorite fitness meal: Breakfast! Cream of wheat and a burger made with ground sirloin (no bun). Second favorite: orange roughy and asparagus.

In my iPod: Pittbull, AC/DC, Aretha Franklin, Daddy Yankee, with a lot of Salsa and Reggaeton

Favorite Book: Charms for the Easy Life, by Kaye Gibbon

Hobby or interests: My children

Words to live by: "That’s how we do it."

Shortly after I turned 45, I gave myself a hard look in the mirror and was very discouraged with what I saw. The size was ok and my weight was not a problem, but everything was soft and, very frighteningly, I could see the beginnings of "the mom butt." The tush had most definitely begun to droop. It was a sad day.

I said to myself, "Is this it? Is it just time to give up and let nature do its damage?" Turns out, it was not time to give up. Six months later I competed in my first figure competition, and came home with some hardware. That was a great day, and things kept getting better. Clearly, my fun as a figure competitor had just begun.

At the time of the sad day, I had recently been released to resume physical activity following 5 months of recovery from surgery. Prior to that time, as an adult, I had been very active with running, teaching group fitness and dancing. I did work out with weights as part of an overall fitness routine, but I was just guessing at what was right. I wanted to recover properly and see what I could do before I just totally gave in and invested in mom jeans So, for the first time ever, I contacted a personal trainer.

Goal lift the booty

My goal was very specific, lift the booty. From the first training session, I was loving it and learning more and more. Very simple instructions at first: eat more, lift heavier. It was not long before I was seeing changes that propelled me on. Since high school, when I would go in and out of working out, I had always admired the women bodybuilding pioneers such as Rachael McLish and Lisa Lyon. (Yes, this would have been in the 80’s). Their bodies were beautiful and muscular and symmetrical. Reaching that level was always a far, far away impossible dream, one that I certainly did not think was attainable at 45.

Then, three to four months into the training, sometime in August of 2011, my fabulous trainer turned fabulous friend, Brenda Gabbard, commented that we should work to get me on stage. I gasped and tears welled up in my eyes. It was one of the nicest things I had ever heard and I jumped on it! "Really? Me? You think I can do that?" Yes, said she. We teamed up with another fabulous trainer and fabulous friend, Marie Gibbon, to train for the competitions and for me to learn to pose. We were off with a diet and workout plan to get ready for the NPC Monster Mash at the end of October 2011.

My First Contest

Following a trail of chicken, tuna, sweet potatoes, broccoli, asparagus, four thousand gallons of water, Beverly UMP, Lean Out and 7 Keto, my trainer and I made our way to Harrison, Ohio, for the Monster Mash. So many amazing bodies, beautiful suits, fancy shoes, and the earrings! My purpose there was to learn and to observe and to enjoy the process. Surviving the challenge of the pre-competition diet and all the other contest prep was satisfying in and of itself. It was a personal challenge simply to do the competition.

I was not nervous, or so I thought, partly because my expectations were not high and partly because walking across a stage was not a new thing for me. Having been a Theater major and dancer in college and a lawyer for a profession, I have performed a lot and have been in the hot seat many times. So, walking across stage and doing a few key poses, with no lines to speak, no songs to sing, no choreography to remember, and no client to represent, I thought the stage presentation was the easy part. However, when I got to the middle of the stage, I forgot which way to turn and which hip to hike up! I was a bit befuddled, but I made it through and just laughed at myself for my boo boos.

I did not expect to place and certainly not to win. Did not even know what "first call out" meant until I was backstage and someone told me I was in the first call out. I had thought they were being nice to let me try again because I was so clumsy the first time. To make a long story longer, yes, I was in the first call out for all three categories in that competition. I placed second in Masters 40+, second in Pure Novice and fourth in Figure Open Class A. I smiled from ear to ear for days following that competition, and I was ready for more.

Nutrition and Supplements


My nutrition and supplement program evolves depending upon where I am with training and how my body is responding.

This is the basic pre-competition diet I have followed previously at about 4 weeks out.
4 weeks out:
MEAL 1:: 1 serving cream of rice or cream of wheat, 3 oz. chicken and 3 oz. lean red meat
MEAL 2:: 3 oz. tuna, 1 tbsp peanut butter, 1 cup veggies
MEAL 3:: UMP protein shake, ½ apple
MEAL 4:: 5 oz. chicken, 4 oz. sweet potato
MEAL 5:: 4 oz. white fish, asparagus spears
MEAL 6:: UMP or Muscle Provider protein shake, 1 cup berries, 3 oz. sweet potato
MEAL 7:: 5 oz. chicken or turkey, 1 bell pepper, 1 grapefruit 2 gallons of water

At about 2 weeks out, the diet altered to the following:: MEAL 1: 5 egg whites, 1 cup green beans, 1 serving cream of rice; MEAL 2: 5 oz. white fish, 1 bell pepper; MEAL 3: UMP or Muscle Provider protein shake; MEAL 4: 3 oz. tuna, asparagus, 1 cup green beans; MEAL 5: 3 oz. tuna, asparagus, ½ grapefruit; MEAL 6: 3 oz. lean red meat, ½ grapefruit, asparagus 2 gallons of water at first, then dry out as directed afew days before competition

Supplements stayed the same through the competition prep until the last week or two prior. The staples of my supplements are always Beverly International products including 7 Keto MuscLEAN, Lean Out, Glutamine Select, GH Factor, Quadracarn, Energy Reserve, UMP and Muscle Provider. My favorite is vanilla UMP. That stuff is wonderful any time of day or night. I also include vitamin C, B-12, B-6, and a multivitamin.

The Future

I am looking forward to competing again in the fall in a few yet to be determined competitions. I don’t know what to do with myself if there is no diet plan on the front of my refrigerator. Even more so, I find that the discipline for competing carries over into the discipline to do my best with family and work. Once you become accustomed to that level of focus, it becomes a part of your life. I am 46 and with triceps as hard as a brick, I’m not going back.

Each competition was different and fabulous. By the time I would actually get to the competition, my objective was to enjoy the process, enjoy the people, and do the best I could. It is impossible to predict who is going to show up right next to you, so I saw no reason but to simply give all you’ve got and make it fun. I’m often the wacky one backstage, getting psyched and trying to make others smile with crazy dancing (as much as I can without disengaging the bikini bite!) and cracking jokes. Next time, join me, it’s good to smile and laugh before taking the stage.

40+ Men Use This Stack to get Your Physique Back!

Where did your physique go? If you’re 40 years of age or older, you probably feel as if your body doesn’t look or perform the way it used to. There’s a good chance this has something to do with The Big Three age-related conditions.

These are:

Sarcopenia,
Andropause, and
Age-associated fat gain.

Learn about a stack that 40+ men are using to conquer The Big Three and get their physique back!

Facts about Sarcopenia

Sarcopenia is also known as age-associated muscle loss.
Observational studies reveal that a man’s muscle mass and strength peak between his teens and 30’s. Following this, both undergo a steady decline.
The average man can lose up to 8% of his muscle mass per decade after age 40. Strength may drop even faster.
By 2015, it has been estimated that over 100 million men will suffer from sarcopenia.
Contributing factors: Anabolic resistance, low testosterone (andropause).

Facts about Andropause

The chief androgen in men is testosterone
Andropause is also known as age-associated testosterone decline or deficiency.
Between 35 and 40 years of age, men begin to experience a drop in circulating testosterone concentrations of approximately 0.8% per year. Free testosterone levels fall more rapidly, by 2-3% per year.
Free testosterone is the fraction of circulating testosterone that is not bound to blood proteins. It is, therefore available, or free, to produce physiological effects in the body. So, this is why free testosterone is considered to be so important.
Symptoms of andropause can include deteriorations in energy, mood, libido, erectile performance, stamina, muscle mass, and strength.
Contributing factors: Recent research suggests that andropause is not an inevitable consequence of aging. Contributing factors include excess body fat, stress, diabetes, and lack of exercise.

Facts about Age-Associated Fat Gain

Starting as early as 30 years of age, an increase in fat mass (body fat) occurs in conjunction with muscle loss (sarcopenia).
Contributing factors: Decreased levels of the main fat-burning enzymes, impaired thermogenesis, and decreased metabolic (calorie-burning) rate.

The Mature Muscle Stack:

Tackle The Big Three and get your physique back.

Stack Component #1: Muscle Provider, UMP, or Provosyn

We all know that the combination of resistance exercise and protein is your most powerful weapon against sarcopenia. It triggers ananabolic response in your muscles that (when repeated) causes them to become bigger and stronger.

Anabolic Resistance
Research indicates that as you get older, your muscles’ability to mount an anabolic response to resistance exercise and dietary protein becomes blunted. Scientists refer to this as anabolic resistance.

Anabolic resistance can be at least partly overcome by regular consumption of high-quality protein that is rich in the amino acid leucine. Muscle Provider, Ultimate Muscle Protein (UMP), and Provosyn are high quality protein supplements containing several grams of leucine per serving, plus every other amino acid required to build and repair muscle tissue. This makes them especially well-suited for men 40 years of age or older.

Usage tip: Enjoy a delicious shake made with1 serving of your choice of Beverly proteins immediately after resistance exercise. Have a second serving 4-5 hours later to boost muscle anabolism again.

Stack Component #2: Muscle synergy

Muscle synergy (powder or tablets) contains multiple ingredients that act synergistically to help combat age-associated muscle and strength loss. One of these ingredients is HMB, a naturally occurring, clinically studied compound that has been shown to enhance the benefits of resistance exercise. HMB is believed to work by rebuilding muscle and alleviating or preventing muscle damage associated with exercise, thereby shortening recovery time.

Usage tip: For maximum results, it is important that you take the full dosage recommended on the product label. Be sure to take at least one of your daily servings of MUSCLE SYNERGY before your workout.

Stack Component #3: Quadracarn

Testosterone exerts its physiological effects in the body by binding to androgen receptors. Androgen receptors are found in cells throughout the body, including skeletal muscle tissue.

Quadracarn contains four types of carnitine. One of these has been found to increase androgen receptor levels in muscle tissue. With more androgen receptors present, your testosterone signaling strength is improved. This is expected to enhance the effects of resistance exercise and shorten recovery times.

Quadracarn also supports fat-burning metabolism, circulation, and sexual performance, among other benefits. Usage tip: Carnitine takes some time to accumulate in your body. Therefore it is important to take Quadracarn every day, according to label directions. Don’t miss a dose.

Stack Component #4: 7-Keto Musclean

7-Keto Musclean© helps the 40+ man conquer age-associated fat gain. The driving force of this formula is 7-Keto. 7-Keto is a clinically studied form of 7-keto-dehydroepiandrosterone, a naturally occurring substance that is usually abbreviated as 7-keto.

By the time you reach 40, your production of 7-keto may have dropped by 40% and continues falling for the rest of your life. 7-Keto helps restore youthful levels of 7-keto and is clinically proven to produce three times more weight loss than diet and exercise alone.

7-Keto is thought to work by restoring levels of fat-burning enzymes, as well as thermogenesis and metabolic rate. It is supported by three clinical trials, all double-blind and placebo-controlled in design.

Usage tip: The clinical dose of 7-Keto is achieved by taking two servings of 7-Keto Musclean daily. Follow label directions.

Stack Component #5: Joint Care

When we think of muscle, we often forget that a good portion of muscle consists of connective tissue. In fact, every time you lift a load, your connective tissue bears the bulk of it. It’s no surprise that it undergoes serious wear and tear, particularly at age 40 and beyond.

Joint Care is a perfect addition to your Beverly Mature Muscle Stack. It contains ingredients like boron, hyaluronic acid, MSM and glucosamine that work synergistically to support a healthy inflammatory response and provide relief from joint discomfortand stiffness.

Here’s how to get the most benefit from the Mature Muscle Stack.

Combat AGE RELATED MUSCLE LOSS with protein and Muscle Synergy

›› Ideal times are:

Breakfast or mid-morning UMP and/or Provosyn with one serving of Muscle Synergy.
Immediately before training: 1 serving Muscle Synergy
Immediately after training: 1 serving Muscle Provider (or UMP)
4-5 Hours after training: UMP and/or Provosyn
Combat ANDROPAUSE with 2-3 servings of Quadracarn per day. Take 3 tablets twice daily on non-workout days, and 3 tablets three times daily on workout days. (One serving just prior to workout.)
Combat AGE-ASSOCIATED FAT GAIN with 7-Keto MuscLean. Take one serving (3 capsules) in the morning and another pre-workout or in the afternoon.
Combat Joint and Connective Tissue wear and tear with Joint Care. Start with a loading phase by taking 3 capsules, 4 times daily for 1 week; 3 capsules 3 times daily during week 2; and then 3 capsules twice daily with meals from week 3 on.

Full Body Routine for Older Newcomers

Here is a 2 or 3 day per week, whole body workout that provides a well-balanced program for 40 and older newcomers to start training and combat the Big Three! It is also great for anyone who is getting back into training after a prolonged lay-off.: Press (barbell or dumbells) 2 sets of 8-10 reps; Curls (barbell or dumbells) 2 sets of 8-10 reps; Bentover Row (barbell or dumbells) 2 sets of 8-10 reps; Squats (bodyweight if necessary to get the correct form), then add just the bar and slowly add weight each workout) 2x15; Bench Press 3x6-8 Sit ups (or Crunches) 1 set as many as you can do in good form; Leg Raise (or Knee Ups while hanging from chinning bar) 1 set as many as possible If you don’t do Knee Ups, it is still beneficial to just hang from the bar to decompress your spine (and improve your grip) 1 set as long as you can hold on

Split Routine for Intermediates

At age 50 and up, we can all benefit from an Intermediate workout program

Day 1: Squat 5x5 (2 warm-up sets, then 3 sets with working weight), increase weight by 5 lbs when you get 5 reps on all 3 work sets; Bench Press 5x5 (same as squat); Bentover Rows (or better alternatives are High Pulls or Power; Cleans if you have the technique down) 5x5 (same progression as squat); Curls 3x5-8; Calves and Abs 3x15 each

Day 2: Press 5x5 (same as Squat); Deadlift 5x5 (4 progressive warm-up sets starting with 60% of your work set poundage, and then add 10% each set; example for a 300x5 work set:: 180x5, 210x5, 240x5, 270x5, 300x5 (add 5 lbs whenever you get all 5 reps in good form); Alternate the next 2 exercises:; Reverse Grip Pulldowns 5x8 (2 warm-up sets, then 3x8), (chins are better if you can get at least 8 reps on your 1st set); DB Bench Press (same as pulldown)

Day 3: Optional, this means that you can skip it without compromising results from this workout routine; Leg Press (or Front Squat) 2x12-15 after warm-ups; Alternate next 2 exercises:; Incline Press (BB or DB) 2x10-12; 1-Arm DB Row 2x10-12 Alternate next 3 exercises:; DB Press 2x10-12; DB Curl 2x10-12; Close Grip Bench Press (or Dips) 2x10-12; Calves and Abs 2x20 each

Want Bigger Muscles Faster? Science says Cycle your Training!

Before the Lifecycle improved coronary flow and made a lot of people a lot of money, and before steroid and GH cycling gave the word cycle a bad name, blighting bodybuilding, Eastern European and Soviet Coaches and physiologists had quite a different view of the word cycle. It had nothing to do with sitting on a bike.

As far back as the mid-sixties, many athletes were improving their skills and physical attributes involved in their sports (such as speed, power, acceleration) by following something formerly called periodization. Today, virtually every world-class Olympic athlete follows a variation of a periodization training system. Indeed, it would be safe to say that every world record in weight lifting, track and field and swimming are a result of periodization.

Well listen, believe it or not, bodybuilders can use pretty much the same training system to make consistent "drug free" gains in both size and strength year round!

Four Specific Cycles or Phases

Hypertrophy – muscle size increase – heavy weights, but for moderate/high reps.
Strength / power – medium reps, very heavy weights.
Power – low reps, very heavy weights.
Rejuvenation – active rest

Hypertrophy-Phase 1

If you divide your yearly training into phases or cycles, you’ll maintain a better mental outlook, more motivation and your body will also respond better physiologically.

The first phase of training I suggest, is the one that builds muscle size and pre–orients your muscles to be geared up (condition–wise) to go for strength and power which will theoretically allow you to even add more muscle size. Plus, you will condition your tendons and joints to handle the stresses of heavier weights to come.

I recommend (as do most responsible trainers that you do 6–15 reps per set for size with the great majority of reps falling somewhere from 8–12 reps. I also like 3–4 heavier "work" sets after a systemic warm–up plus 2–3 warm–up weight sets per exercise. As you might note, so far this sounds pretty much like a standard common sense bodybuilding workout.

"With a cycle training approach your training weights should come near, but never exceed, your limit. That means you do not train to failure. Some say that doing anything to FAILURE produces an ultimate negative mindset, but more importantly, training to positive and negative failure can cause a form of cortisol adrenal over–production, as the stress is just too high. (To his wise defense, Mike Mentzer, was a proponent of this type of training, and realized this and advised one that you could NOT train with ultimate intensity often, so you had to reduce volume).
"Nonetheless, the premise of periodization avoids too much constant adrenal stress and recognizes both the mental and physiological needs to cycle the varying proponents of training. One simply can not come into each session and always work harder. While this may sound good in theory it never works in practice–never. So, instead, in this phase, the goal is to make small steady increases in your workload parameters, on a weekly basis. Success breeds success. Failure breeds failure.

A Recommended 8–day Size Training Cycle or ‘Training Week’:: Day One: Chest (Heavy), Back (Light), Shoulders (Heavy); Day Two: Rest; Day Three: Legs (Heavy), Arms (Light); Day 4 Rest; Day 5: Chest (Light), Back (Heavy), Shoulders (Light); Day 6: Rest; Day 7: Arms (Heavy) Legs (Light); Day 8: Rest; Repeat Cycle

Continual progression is a big key and much harder for NON–DRUG USERS!

So, start the first week of each phase at 90% of your best. Yes, 90%. Leave a bit in reserve. By this I mean if you can do 225–lbs for 10 reps in the bench press, then start week one with 200 for your 3 work sets.

Each full 8–day cycle increase your training weights by just 5–lbs.: Week 1, 200 –lbs, 3 x 10 Week 2, 205 –lbs. 3 x 10; Week 3, 210 –lbs. 3 x 10; Week 4, 215 –lbs. 3 x 10; Week 5, 220 –lbs. 3 x 10; Week 6, 225 –lbs. 3 x 10; Week 7, 230 –lbs. 3 x 10; Week 8, 235 –lbs. 3 x 10.

After eight weeks, you have gone from a best of one set of 10 with 225-lbs to 3 sets of 10 with 235-lbs. Guess what? This probably means that on a well-rested day, you would now be able to get 240-245 pounds for one set of 10! A big improvement! You will have gained strength along with great size improvement.

These were heavy day discussions. On your light days use just 80-85% of your planned heavy day poundage. This is crucial. The greatest strength increases occur when a particular muscle group is trained heavy once every 7-10 days and stimulated but not maximally trained 3 – 5 days later. So, instead of 3 sets of 10 with 220-lbs in week 5, you would use 175-185-lbs instead!

Exercises / Days

What about the exercises?

For muscle size and increased strength we at BodyMuscle suggest:

Days 1 and 5
Chest: bench presses and incline presses (either with the bar or dumbbells)
Back: bent–over rows and pulldowns or chins
Shoulders: a shoulder press exercise such as behind–the–neck presses or dumbbell presses.

Days 3 and 7
Legs: High bar squats to below parallel, leg presses and deadlifts, on your heavy leg day. On your light day do not do any deadlifts.
Biceps: biceps curls (either with the bar or dumbbells)
Triceps: one triceps press such as close–grip bench presses, dips, pullover & press or triceps pushdowns

The Hypertrophy phase will enable you to add muscle and lose fat! At BodyMuscle, we advise a diet of 50% protein, 20% carbs and 30% fat during this phase. (Our supplement suggestions for each phase are listed in a convenient table at articles end).

Strength and Power Phase 2

This will be another 8–week cycle. To develop strength and power, the greatest athletes in the world generally work with 2–6 reps. Since we are geared to bodybuilders we adjust this slightly and in this phase, we advocate 4 5 sets of 5 to 7 reps.

Here is how this cycle works. Well use our previous example for the Bench Press where you ended Phase 1 at 235 for 10 reps. Do an active system warm–up, then with weights 95 x 10 and 155 for 10. On your final warm up set do 205 for 6.

Then go to your target weight which is actually only 10–lbs. above the weight you ended up at sets of 10 in your first phase. So, start at 245–lbs. x 3 sets of 5–6 reps. You are leaving yourself some extra so you continue to gain positively all the way through the cycle.

Okay, now you will once again, increase your target weight each week. Try 5–lbs increase per week like this:: Week 1, 245 lbs. 3 x 5–6.; Week 2, 250 lbs. 3 x 5–6; Week 3, 255 lbs. 3 x 5–6; Week 4, 260 lbs. 3 x 5–6; Week 5, 265 lbs. 3 x 5–6; Week 6, 270 lbs. 3 x 5–6; Week 7, 275 lbs. 3 x 5–6; Week 8, 280 lbs. 3 x 5–6

Use the same exercises for Phase 2 as you did in Phase 1. Use 5-6 reps as your goal for Bench Press, Bent Row, Squat and Deadlifts and 6-7 reps for your arm and shoulder exercises (as well as the secondary exercises Inclines, Pulldowns and Leg Press). Dont forget that every other bodypart workout is a light day at 80 85% of your target weights for the week

As an option that many bodybuilders love to do is the down-set After your primary strength and power work, try doing one down set of 10 reps to maintain your increased muscle size from the hypertrophy phase. This is a down set not a burn out set. Dont go to failure here. Instead use about 70% of the weight you used on your work sets and stop when you reach 10 reps. As eight times Mr. Olympia Lee Haney (1984-1991), said, Stimulate dont annihilate.

During this strength/power phase we feel an enhanced good complex carb source is advisable.

Power Phase 3

In physics, work is a measure of force and distance. (w = f x d). Power means doing a specified amount of work per unit time. If you can move mass M over distance D in 10 seconds and then (after training) move the same mass M the same distance D, but do it in 5 seconds, you are twice as powerful!

Our experience has been to spend a maximum of four weeks in the power phase and to use 2-3 reps in benches and deadlifts, 3 4 reps in the squats and bent-over rows, and 5 – 6 reps for all other exercises. Again, follow your 2-3 warm-ups, and 3 power work sets and then do a down set of 10 reps with about 70% of your target weight, just as you did in the strength phase.

You ended your strength cycle at 280-lbs. for 5-6 reps.

So start at 285-lbs for your target weight, 3 reps each, for week 1.

Then add 5-lbs per week over the 4-week cycle progressively, just as before:: Week 1, 285-lbs. 3 x 3 reps; Week 2, 290-lbs. 3 x 3 reps. Week 3, 295-lbs. 3 x 3 reps; Week 4, 300-lbs. 3 x 3 reps

During this 20-week periodization cycle, you should go from a 10-rep maximum of 225-lbs. and that probably equates to a 300-lbs. for a one rep maximum for most people, to doing a couple of sets of 3 reps with your maximum one rep before! That is a huge increase for a natural athlete!

One thing – if you are planning to enter a bodybuilding competition you should follow the power phase with a pre-contest training phase similar to the hypertrophy phase and perhaps just slightly longer.

You would want to train in a slightly higher volume - semi intense manner using as much weight as possible for 8 to 12 reps. This type of training stimulates all muscle fibers and all the elements of the muscle cell.

If you are not competing following phase 1, 2 and 3, then go into a rejuvenation phase.

Rejuvenation/Active Rest Phase 4

Now heres a chance to stay out of the gym completely, focus maybe more on sports and/or cardio, of if you must go to the gym try some new equipment with no structured routine.

But active rest should only last 2-3 weeks and then its time to start another cycle start phase 1 at a slightly higher level than your last time through.

TRAINING REVIEW

Start each phase with a target weight that is less than your maximum!
Make sure to keep light days light about 80-85% of your target weights on the heavy days.
Stick to your planned program even if your target weights on a particular day feel light. Resist the temptation to add more weight or do extra reps! You are in this for the long haul!
Rest long enough between sets so you can be successful on the next set.
If you are unable to get all your sets with a planned target weight, use that same weight when your next heavy day comes around.
Start your second complete cycle at a slightly higher level than you did the previous cycle.
You should do a general systemic warm-up plus 2-3 warm up sets, and then, 3-4 work sets per exercise during each phase. Your first one or two warm-ups should be around 10 reps. The reps on your final warm up should be the same number of reps as your target sets during a particular phase.
Don’t forget your down set of 10 reps with 70% target weight during the strength and power phases.