Category Archives: Workouts to Gain Muscle

Training for the “Man in the Middle”

 Training for the "Man in the Middle"

By: The Beverly Advisor Team

For the Man Who Wishes to Gain Muscle and Lose Fat

In this article we will present a comprehensive training, nutrition, and supplement plan for the man who wishes to gain muscle (primarily) while at the same time lose some excess body fat. Our program comes directly from the BevSolutions section of our website. For this article we’ve gone to BevSolutions and chosen a workout from the Training section, a diet plan from the Nutritional Programs section, and a supplement plan from the Supplement section for you.

Training

First up, let’s start with your workout. We’ve picked a program called Training for the “Man in the Middle”. We’ve included a beginner’s version and will include guidelines as to how the “advanced man” can use it as well, but perhaps its greatest benefit is for “the man in the middle” - the intermediate trainee who is stuck and can seemingly go no farther. This program consists of all basic exercises aimed at working the large mus-cle masses and developing the most muscle and the most power. We have no intentions here of giving you a lot of supposedly innovative exercises just for the sake of offering something different. These are the exercises that WORK!

Beginners

If you are a beginner, or are just getting back into training after a long layoff, you should workout three days per week. Your first workouts should be easy. “It’s not where you begin, but where you end up that counts.” Use a weight that you can easily perform for 12 repetitions on each exercise. However, instead of pushing to get 12, stop at 7. Add a repetition every other workout day. On day two, you’ll again do 7 reps. On days three and four, you’ll complete 8 reps and so on until you are performing 10 repetitions. At that point add 5lbs to the weight on the upper body exercises and 10lbs on the lower body exercises and start back at 7 repetitions. Then work up to 10 again in the same manner, add weight and go back to 7 again.

Do just one set per exercise the first month. The following month continue to work-out three days per week, but now you will do two sets on each exercise. Continue the progression listed above – work up from 7 reps to 10 reps with a particular poundage, when you successfully perform 10 reps on each set of an exercise, add weight and drop back to 7 reps. Progress slowly. Always hit a specific rep target two days in succession before adding another rep.

The “Man in the Middle”

If you are “the man in the middle”, neither a beginner or advanced man, but whose progress is stalled, you should definitely give this program a try. However, you should do 3 sets of each exercise. You may follow the same type of progression as the begin-ner, adding a rep every 2nd workout and adding more weight once you’ve successfully completed 10 reps on all your sets for two consecutive workouts. There is a slightly different progression you can use instead, especially if you are a veteran of the iron game. In this case, you’ll do 3 sets of 7 reps during your first workout. You’ll add just one rep total to each ex-ercise on your second workout day by doing one set of 8 reps and 7 reps on the other two sets. The third workout you’d do two sets of 8 reps and 1 set of 7. Fol-low this progression until you reach 3 sets of 10 reps on an exercise and then add 5lbs on upper body work or 10lbs for the lower body exercises and start again at 3 sets of 7 reps.

Here’s how this progression scheme looks in chart form:

Week 1

Day 1: 7,7,7
Day 2: 8,7,7
Day 3: 8,7,7

Week 2

Day 1: 8,8,8
Day 2: 9,8,8
Day 3: 9,9,8

Week 3

Day 1: 9,9,9
Day 2: 10,9,9
Day 3: 10,10,9

Week 1

Day 1: 10,10,10 add 5-10 lbs
Day 2: 87,7,7
Day 3: 8,7,7

Continue With Same Protocol

Whether you are a beginner or “the man in the middle”, rest about two minutes between each set and three to five minutes between exercises.

Here’s the exercise schedule. I know you are going to think these are the same exercises that everybody does so what’s so special. Well, you are probably right, there’s certainly nothing new here. But, if you want overall muscle mass and shape, the following exercises have been proven by millions of bodybuilders to be the very best.

  • Standing Two-arm Press: The first exercise is the standing two-arm press. Many think of this as just a shoulder developer but it also develops the arms, back, and overall body power.
  • Squat: Many consider this the greatest exercise of them all. Hard work on the squat not only stimulates muscular growth in the legs, but in your entire upper body as well. It can’t be beat for developing overall body power, for develop-ing the legs, and it even increases upper body mass.
  • Barbell Curl: Another old standby but no better biceps exercise has been found.
  • Bench Press: One we’re sure you are familiar with. The bench press is a terrific developer of the chest, triceps, and front delts. If you follow the recommended progression procedure de-tailed above, you will add 5lbs to your bench press about every 3 weeks. Doesn’t sound like much, but when is the last time you added 80lbs to your bench in a year?
  • Bentover Row: Here’s one many of you do not like, however, when it is performed correctly it is one of the best for bulking the back, arms, and shoulders.
  • Sit-up: Work up from 10-15 reps to 30 reps per set.
  • Calf Raise: This is an area that many bodybuilders neglect, don’t be one of them. Start at 20 reps per set and work up to 30 before adding weight.

The advanced man can also benefit from this pro-gram. The three-day per week full body workout can do wonders for him. He should choose two of the above exercises which he wants to concentrate on and perform 4-5 sets of each. On these two exercises he should lower his rep range to 3-5 or 6-8, but still progress in the same manner as before by adding just one rep per workout until he reached the top number for all his sets. He should also perform these exercises first in his workout. He’d want to limit the remaining exercises to 3 sets each or he would be overworking. That’s it! Now let’s get to work and show some real results.

Nutrition

Next let’s look at the diet section. At BevSolutions you’ll find a menu of diet plans to achieve specific goals. We’re going straight to the Gain Muscle and Lose Fat section. There are actually two relevant plans, one is for you if you weigh 185 or more, the other if your weight is less than 185. We’re going to illustrate the “under 185lbs” plan here. But, if you weigh 185 or greater, no problem, just check out BevSolutions and you’ll find your “over 185lbs” plan there. Before we go further we want to make sure you understand that a consummate nutrition plan is all important to your success at building muscle while losing fat.

 

 

Your Gain Muscle and Lose Fat Diet

Now that you have the supplies you need to get started, let’s take a look at your Gain Muscle and Lose Fat Plan (up to 185lbs). If you are not used to a structured eating plan like this, it may be difficult at the start. It will also seem like a lot of food at first, especially at breakfast (Meal #1). Soon you’ll be looking forward to your next meal. It is ok to ease yourself into the full plan over a week or two. One of the keys is preparedness. We urge you to prepare what you can ahead of time.

Meal 1
1 whole egg + 3 egg whites, 5oz lean meat, ½ cup oatmeal (before cooking)

Scramble 1 whole egg and 3 whites (or 1 egg and 1/3 cup of liquid egg whites) together in a skillet. It’s ok to use Pam or a teaspoon of butter. One of the best ways to cook the lean meat (usually lean ground beef or ground turkey) is to weigh it out crumble it and cook it in a skillet. When it’s done, drain any excess fat, add your eggs and scramble it all together. Alternatively, just make your lean meat into a patty and cook it like a hamburger.

We recommend 1-Minute Oats, use ½ cup oats, 1 cup water, and a pinch of salt. Mix it together in a microwave safe bowl and cook it for 1 minute and 45 seconds. The best timesaver for this meal is to cook your lean meat ahead of time and store it in 5oz ready to microwave portions.

Meal 2
Protein Drink: 2 Scoops Ultimate Muscle Protein, 2 tbsp healthy fat (almond butter, flax oil, olive oil) or 2 tbsp heavy whipping cream, add enough water to make a shake or pudding the consistency you desire. It’s important to add the fat here. We favor almond butter or heavy whipping cream because it makes the best tasting protein out there, taste even better. Our favorite shake recipe is to add 4-6 ice cubes to a blender, add water to the 15oz mark and then add 1oz whipping cream or 2 tbsp almond butter. Then put in 2 scoops UMP and blend until the ice is liquefied. (You can do this in advance and take to work in a Thermos or put it in the fridge at work.)

Meal 3
8oz lean meat, 6oz sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.) and/or salad with 2 tbsp Newman’s Own vinegar and oil dressing (or Balsamic)

Meal 4
(same as meal #2)

Meal 5
8oz lean meat, 2 cups vegetables, Salad with 2 tbsp Newman’s Own vinegar and oil dressing

Notice that at this meal we cut out any starchy carbs, so the last time you had carbs was at lunch. This is one of the secrets to being able to add muscle, but still cut fat.

Meal Frequency

As you can see you’ll be eating small meals spread about 3 hours apart. This is important to your success in building muscle and losing fat. You don’t have to sit down at the table and eat a meal, but you must take in the proper amount of nutrients. Plan ahead. If you’re going to be in meetings or running errands all day, make a couple of shakes the night before.

Beverages: Make sure that you drink at least six to eight 8oz glasses of water each day (that’s four 16oz bottles). Watch out for calories in the liquids you drink, juices and regular soft drinks will sabotage your progress. Limit your beverages to water, coffee, unsweetened tea, diet sodas, and Crystal Light.

Free Foods: You can eat any of the following at any time, without jeopardizing your results: Sugar free gum, sugar-free Jell-O, Splenda, Equal, seasonings, mustard, vinegar, hot sauce, salt and pepper.

 

Your Grocery Shopping List

Before starting the diet you’ll be using to build muscle and lose fat, you’ll need to go to the grocery and pick up the foods you need. (This list is also available in the Nutrition section of BevSolutions.) Here’s what you’ll need for the first couple of weeks.

  • 1 carton of liquid egg whites
  • 1 carton eggs
  • 1 small carton of Heavy Whipping Cream
  • One container of Almond Butter (usually found in the Natural Health Foods section of your store)
  • One container Quaker 1 minute Oatmeal
  • Skinless chicken breasts
  • Fresh or frozen fish or tuna cans (packed in water)
  • Lean ground beef or turkey breast
  • 2 bags of salad (or fresh greens for salads)
  • Fresh or frozen vegetables of your choice
  • Newman’s Own Vinegar and Oil (or Balsamic Vinaigrette)
  • 4 bags of Uncle Ben’s Ready Rice (brown rice or whole grain wild rice are the best choices)
  • 2 twelve-packs of bottled water

Supplements

If you are a raw beginner we’d suggest UMP and Fit Tabs to start. These two supplements will help you get the protein you need to make maximum gains and fill in any nutritional gaps that might limit your progress.

It’s for the “man in the middle” and the advanced man where supplements be-come almost crucial. We have seen time and time again where the “man in the middle” was stuck, maybe taking an inferior supplement or “supplement of the month”, and then gained more in the next 3 weeks on a targeted, quality supplement program than he had in the previous year (or more)!

You’ll find an entire Supplement section at our BevSolutions website, our Supple-ment Recommendation Chart is also an invaluable resource for finding just what you need for your particular goal. But here, we are going to spell it out for you. If you are “the man in the middle”, we are going to pull no punches and tell you just what you need to start making progress again.

We list them as Essential, Advanced, Comprehensive, and Maximum on the Supplement Recommendation Chart and in our BevSolutions. We do this to help you prioritize according to your budget. Be sure to check them out when you can, however to make it simple, we are just going to show you exactly what you need here.

1. Start with two containers of UMP. Vanilla and Chocolate are the most popular, so if you are new to UMP, start with one of each. We recommend a UMP plus healthy fat shake at Meals 2 and 4. If you can’t do a blender shake it’s always fine and very convenient to have a 2 scoop UMP shake and eat about 9 almonds, walnuts or cashews.

2. Creatine Select will blast you out of a sticking point faster than anything we know. If you’ve tried Creatine before with little results, it’s still a good idea to try it one more time with Beverly’s Creatine Select. Start with a 5 day loading phase taking 1 scoop 4 times daily; after that take 1 scoop daily before you work out or with a meal. (Remember, Beverly guarantees all of our products, so if it doesn’t work, you can return an empty jar for a full refund.) We had to write that but we hope it doesn’t take away from how much we believe this product can do for you – especially if you’re the “man in the middle”.

These two supplements, UMP and Creatine Select will add a big boost to your muscle gains. If you are true to the nutrition plan you’ll also be seeing some fat loss. One of the best markers for muscle gain and fat loss is if your weight stays the same on the scale, but your weights (or reps) are going up in the gym.

3. If you are over 35 years of age we highly recommend Quadracarn. This supplement aids in fat burning as well as optimizing your hormonal environment for building muscle. In other words, it helps you utilize your own naturally produced testosterone to build muscle. Take 3 tabs 2 times daily with meals 1 and 5. Add 3 additional tablets on training days with your pre-training meal.

If your budget allows, and you are a guy who doesn’t have any trouble taking a lot of tablets, we are going to tell you about a supplement stack that has been responsible for more muscle gain than any other that we know of.

4. Take 4 Mass Aminos and 4 Ultra 40 liver tablets with each of your meals and shakes (18 -20) tab-lets each throughout the day). Now, you do not see overnight results. Instead you see lasting muscle gains of about a pound every two weeks. They not only work individually, but by completing the amino acid profile of each of your meals, they geometrically increase your potential for muscle growth. If Beverly International has a secret, it’s the Mass and Ultra 40 secret. Have you noticed that no other supplement company manufactures a similar stack. (Shh, don’t tell them!)

You might be asking, “Is there anything else I can take?” We are a little reluctant to say yes, because we know if you are taking UMP, Creatine Select, Quadracarn, Mass and Ultra 40 that you are really covering all your bases, but for general health and to make sure you are getting all the micronutrients needed to build muscle you should include the Super Pak.

Finally, Muscle Synergy and Glutamine Select can also help. If you are 40 or older, or have historically had a hard time adding muscle, we definitely recommend Muscle Synergy. If you want to try Muscle Synergy, you’ll see faster results if you load with Creatine Select first.

If you are very active at work, participate in sports, like to run or do a lot of cardio, Glutamine Select can save the day. It is a wonder for recovery.

There you have it. Follow this three phase plan and monitor your progress. The scale is not the end all, be all tool to monitor fat loss. In fact, we hope that your weight on the scale doesn’t change that much at all. Think of it this way, if you can lose 5lbs of bodyfat and gain 5lbs of muscle the scale weight doesn’t change at all, but the way you look in the mirror certainly has. This would be a +10 in body recomposition.

THE ULTIMATE MUSCLE WORKOUT! PHASE 2

THE ULTIMATE MUSCLE WORKOUT! PHASE 2
No Nonsense Magazine Volume 25 #3

By: Roger Riedinger and the Beverly Advisor Team

EXTENDED ANABOLISM - MUSCLE & CUTS AT THE SAME TIME!

 

Man (and woman) are a mammalian species. Unfortunately, science has shown that we as a species are the slowest maturing, slowest growing of all mammals. While slow to develop, what we develop is not slow, perhaps a paean to our very long evolutionary period, leading to such extreme adaptation intelligence. Dogs evolved quickly and are rough and tough but not too smart. They reach maturity at 18 months, but man takes 18 years!

For a bodybuilder past maturity, past age 18, to try and add muscle, this becomes a very testy proposition. Once more, trying to add muscle mass at the SAME time you try to add ripped cuts and definition is even a testier test!

Bodybuilders fight physiological logic right down the line. That being said, it is possible to increase muscle size and cuts simultaneously without having to use nutrient-partitioning drugs such as steroids, which certainly make the job easier (if not more health-impacting).

PHASE 2 - ADDING MUSCLE AND DEFINITION

Adding muscle and definition is what this phase of our Ultimate Muscle Workout is all about.

Why do you grow so much in size and strength from age 12 to age 18? Well, because you are major-league anabolic during that period, with massive rushes of natural testosterone and growth hormone flooding your system. The trick is to keep any anabolic phase ongoing as long as possible.

Luckily, you can continue adding muscle size and power, and with the proper nutrition program and a few tweaks to your training program; you can decrease your body fat and carve in deep definition right along!

In the second phase of your Ultimate Muscle Workout, you will continue with power movements, add a few more refinement exercises to increase your muscularity, and use UMP (Ultimate Muscle Protein) for dual action results for added muscle and less body fat.

Continual progress is the critical factor in training for additional muscle size with cuts. This includes using heavier weights, increasing reps with the same weight, or reducing rest periods between sets. Another more subtle form of progression is “try something new.” Try a different exercise or use a rep scheme that you have never used before. Here is a workout that includes different rep schemes and some seldom-used but very effective exercises for adding Muscle and Definition over the next 6-12 weeks. You’ll use a 3-day split – 2 days on and 1 off.

Day 1: Chest / Shoulders
(Workout 1)

Day 2: Triceps / Legs
(Workout 2)

Day 3: Rest

Day 4: Back / Biceps
(Workout 3)

Day 5: Chest / Shoulders
(Workout 1)

Day 6: Rest

Day 7: Triceps / Legs
(Workout 2)

Day 8: Back / Biceps
(Workout 3)

Day 9: Rest

Day 10: Start over

WORKOUT 1: CHEST AND SHOULDERS
(All sets listed are work sets)

Bench Press 4x5-6
Incline DB Press 3x7-11
2 DB Bent-arm Pullover, Press, and Flye* 3x6-8
Clean and Press* 3x5-6
Lying 1 DB Lateral Raise* 3x10-12
Bent Over Rear Delt Row 3x8-12

 

* 2 DB Bent arm Pullover, Press, and Flye
The third exercise on the list, 2 DB Bent-arm Pullover, Press, and Flye, is a compound exercise that will hit your chest from three angles. Lie on a flat or decline bench with a medium-weight dumbbell in each hand, palms facing at chest level. (Start very light until you master the exercise performance.) Take a deep breath and lower the weights past your face and behind your head. Then pull the dumbbells back over to the starting position. Then, do a dumbbell press (palms still facing). Now lower them to the side in an arc as a bent-arm flye, and return in an arc to arm’s length. Finally, lower the weights to the original starting position for the pullover. The whole series, pullover, press, and flye, are one compound rep! Do 6-8 such compound reps.

* Clean and Press
The Clean and Press will give a new meaning to the term "hard work.” Start each rep standing with the barbell on the floor. You power clean the bar from the floor to your chest and press it. Return to the floor and do it again. Each clean and press counts as one rep; repeat for 5-6 reps. Rest for about 3 minutes, then repeat until you complete 3 sets of 5-6 reps. Add weight whenever you can get 6 reps on all 3 sets.

* Lying 1 DB Lateral Raise
Lying 1 DB Lateral Raise was a favorite of Arnold. Lie on your left side on a bench with your right arm holding a dumbbell. With your arm slightly bent, raise the dumbbell in an arc until it is vertical above your shoulder. Lower and repeat for 3 sets of 10-12 reps with each arm.

 

WORKOUT 2: LEGS/TRICEPS
(All sets listed are work sets)

Squat 4x6
Hack Squat or Sissy Squat 3x12-15
Leg Press (feet very wide) 3x7-11
Straight Leg Deadlift superset w/ Leg Curl 3x10
Standing EZ Bar French Press 3x7-11
Lying 1 DB Triceps Extension 3x7-11
Right arm to left shoulder while lying, a favorite of Steve Reeves.
Straight-arm Triceps Raise 2x12-15
Here's what you do. Hold a barbell at arm’s length behind your rear end with palms facing backward (like an old school hack squat), then keeping arms straight, raise the bar backwards, getting a massive cramp in the triceps.

WORKOUT 3: BACK/BICEPS
Wide Grip Chin or Pulldown 3x7-11
T Bar, Cable or BB Row 5x6, superset w/ DB row 5x8
Lying DB Curl 3x6-8
Lie flat on a bench or a very low incline – one of Reg Park’s favorites – look him up.
Seated BB Curl 3x7-11
Start seated at the end of a bench with the bar laying on thighs - curl to neck and lower back to thighs – your arms will not straighten completely out.
Lat Machine Curl 3x7-11
Lay on a bench facing up with your face under the bar. Get someone to hand you the bar, and then with upper arms perpendicular to the floor, curl the bar to the bridge of your nose.

Abs, calves, and cardio are up to you. 2 days of cardio, abs, and calves.

 

Meal #1:
2 whole eggs, 4 egg whites, 5oz lean beef,
½ cup oatmeal before cooking
1 Super Pak, 5 Density, 6 Ultra 40,
3 EFA Gold, 3 Quadracarn

Meal #2:
Protein Shake: 2 scoops UMP (Vanilla or Angel Food Cake flavor), 4 frozen strawberries,
16 oz water

Meal #3:
10oz chicken (weighed before cooking),
6oz sweet potato, 2 cups green vegetables
5 Density, 6 Ultra 40

Meal #4:
Protein Shake: 2 scoops UMP (Chocolate or Rocky Road flavor), 1 tbsp almond butter,
16 oz water
3 Quadracarn

Meal #5:
10oz lean beef, 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach, or zucchini)
5 Density, 6 Ultra 40, 3 EFA Gold

Meal #6:
2 scoops UMP (Cookies & Crème flavor), 1 tbsp heavy cream (optional), 4oz water mixed in a bowl as a pudding before bed
3 Quadracarn

ULTIMATE NUTRITION PLAN FOR LEAN MUSCLE SIZE AND CUTS FOR MALES

Nutritional density and high protein quality and quantity are the rule now. Your diet should be 40-50% protein. Meal protein must be eggs, lean beef, cottage cheese, turkey, chicken, and fish.

Beverly's Ultimate Muscle Protein (UMP) is the best (and only scientifically proven) protein supplement to gain lean muscle and carve in cuts simultaneously. Take UMP between meals and before bed.

To achieve maximum nutritional density and improved amino acid utilization from each meal, Density (the 8 Essential Amino Acids) and Ultra 40 (defatted extract of Argentinean beef liver) help enormously and are vital. Work up to 5 Density and 6 Ultra 40 with each food meal.

Remember, we talked about extended anabolism at the beginning of this article? And how hard it is to add muscle mass at the SAME time you try to add ripped cuts and definition? And that once your past age 18, it is almost impossible? Beverly had been looking for a drug-free, natural solution to this problem for years. After extended research, BI developed an entirely new category of dietary supplement, the carnitine analog formula. In a recent study, subjects safely reduced total fat mass (by nearly 4 lbs) and increased total muscle mass (by over 8 lbs). Were the subjects teens or in their twenties? No, this study was performed with 100-year-old subjects! *

For extended anabolism, use Quadracarn three times daily: one serving (3 tablets) with meal one, one serving before training; and one serving with your final meal (or before bed).

Carbohydrate sources should account for 20-30% of your nutritional intake. It’s important that you use only the best, nutrient-rich, low-glycemic carb sources to maintain stable blood sugar. Sweet potatoes, oatmeal, brown rice, red and black beans, green vegetables, and low-carb fruits such as strawberries, cantaloupe, and grapefruit are best.

Although you’ll get good nutrients from the healthy food sources listed above, we recommend a daily Super Pak vitamin/mineral packet.

You should eat 20-30% fat. Much of this will come from your protein sources. However, it is very important to make sure that you also get the essential fatty acids you need. Fish oil and flax oil are excellent sources of healthy fats, but an essential oil blend from Beverly, EFA Gold, is even better. This is a blend of the finest sources of essential fatty acids, including fish oil from cold-water salmon, flax oil, and borage oil.

 

LEAN MUSCLE SIZE & CUTS FOR FEMALES

This training program is perfect for you, too. Here’s how to modify your nutrition plan.

Meal #1:
1 whole egg, 3 egg whites, 3oz turkey breast, ½ cup oatmeal. (Remember you can add cinnamon and Splenda to your oatmeal.)
2 FitTabs, 3 Density, 3 Ultra 40,
3 EFA Gold, 2 Quadracarn
(or 2 Lean Out if under 40)

Meal #2:
Protein Shake: 1 scoop UMP (Vanilla or Angel Food Cake flavor), 4 frozen strawberries, 8 oz water

Meal #3:
5oz chicken (weighed before cooking), ½ cup cooked brown rice, 2 cups green vegetables
3 Density, 3 Ultra 40

Meal #4:
Protein Shake: 1 scoop UMP
(Chocolate or Rocky Road flavor),
1 tbsp almond butter, 8 oz water
2 Quadracarn or 2 Lean Out

Meal #5:
5oz lean beef, chicken, turkey, or fish; 2 cups vegetables (asparagus, broccoli, cauliflower, green beans, spinach, or zucchini), 2 cups green salad with oil and vinegar dressing
2 FitTabs, 3 Density, 3 Ultra 40,
3 EFA Gold

Meal #6:
1 scoop UMP (Cookies & Crème flavor), 1 tbsp heavy cream (optional), 2-3oz water mixed in a bowl as a pudding before bed
2 Quadracarn or 2 Lean Out

 

SUMMARY OF THE ULTIMATE MUSCLE WORKOUT PHASE 2

TRAINING

  • 3-day split, train two days, rest one.
  • The key factor is continued progress, e.g., heavier weights, more reps with the same weight, or reduced rest between sets.
  • New training stimulus, i.e., new exercises or a different rep range.

NUTRITION

  • Eat the best sources of protein, carbs, and fats.
  • Daily intake: 40-50% protein, 20-30% carbs, and 20-30% good fats.
  • Supplements: UMP, Density, Ultra 40 Liver Extract, Quadracarn, Super Pak (or FitTabs), EFA Gold.

*https://www.reuters.com/article/us-carnitine/the-very-old-may-benefit-from-l-carnitine-study-idUSPAR16547620080101

L-carnitine helps cells to produce energy from fat. The highest concentrations of the molecule are found in parts of the body with high energy demands, such as the skeletal muscles and the heart. Overall concentrations of L-carnitine decline as you age.

To determine if supplementation with L-carnitine might improve energy levels in people 100 and older, Malaguarnera’s team randomized 66 male and female centenarians to 2 grams of L-carnitine or placebo daily for six months.

Cholesterol levels fell significantly among the individuals taking the supplement, they report. L-carnitine takers also gained 3.8 kilograms (8.4 pounds) of muscle mass, on average, and lost 1.8 kg (4 pounds) of fat mass. People given L-carnitine were also able to walk 4 meters (13 feet) further during a 6-minute walking test after treatment than those given placebo.

Study participants in the L-carnitine group also reported significant reductions in mental, physical, and overall fatigue, while placebo treatment had no effect on fatigue. The individuals who took the supplement also scored higher on a test of mental function after treatment, while there was no change in the placebo group.

GAINING WEIGHT IS EASY

GAINING WEIGHT IS EASY
No Nonsense Magazine Volume 25 #3

By: Roger Riedinger and the Beverly Advisor Team

It takes about 3,500 extra calories to add one pound of body weight. If you take in 1,000 extra (digestible) calories daily, you will gain about two pounds per week.

IT'S AS SIMPLE AS THAT!

 

THINK MASS - You must first decide that you really want to gain, that you will gain, and that nothing will stop you from gaining. Gaining weight must become the most important goal in your life. It doesn't matter that you've tried and failed in the past; this time, you have more information, you know what to do, and it's going to work. LEARN TO RELAX - Worry and stress burn calories. Stop running around worrying about little things that you won't even remember next week. Slow down - take a nap or just lay down for 15 minutes. Curtail your sports activities for a while. After you gain 10 - 15 pounds, you may return to a more normal lifestyle. You must have a tranquil mind.

EAT MASS - You must eat large quantities of food in order to gain weight. Eating four or five meals per day with protein drinks in between is not out of the question. You must face up to the fact that your calorie requirements are higher than others, so you must eat considerably more. Don't believe the often-repeated statement that you can only digest 30 grams of protein per meal. If 30 grams is the limit, there would be no big people around. The bottom line is that you must eat everything in sight. Don't feel guilty that you ate a Big Mac for lunch.

What is wrong here is that you didn't eat two or three of them! Don't go overboard on fats, but don't make the mistake of trying to eliminate them either. Tom Platz and Arnold Schwarzenegger recommend eating plenty of fats to gain weight.

TRAIN MASS - Your training program should be built around a three-day per week program emphasizing the basics. Here is a routine that I have had considerable success with. Be sure that each exercise is performed correctly. You should use explosive-type movements to increase your size and strength. There will be plenty of time later for split routines and cutting programs. Right now, we're adding mass.

EXERCISE ROUTINE

Add 5-10 lbs each set, then reduce on the last set. Do this workout 3 days per week.

Bent Leg Deadlift 2x15
Squat or Leg Press 10-8-6-20
Bench Press 10-8-6-15
Row or Lat Pulldown 10-8-6-15
Shoulder Press 10-8-6-15
Curl 10-8-6-15
Dips or Tri Extension 10-8-6-15
Abs 3x15

NUTRITIONAL PROGRAM

Now, I'm going to give you some general guidelines on eating to gain mass, but really, it's a matter of consistently eating a little more than you usually do, no matter how much you’re used to eating, then adding 2-3 high-calorie drinks to your daily routine. Don't be afraid to eat plenty of whole eggs, milk, and red meat. These are probably the best mass-building foods available. By plenty, I mean up to a dozen eggs, a gallon of milk, and a pound of meat. I know this is a lot, and if you can't eat this much at first, don't worry; that's where the weight-gaining drinks come in. Here's a sample diet. Make substit

Meal One
A large bowl of cereal with raisins, glass of juice

Meal Two
4 eggs (more if possible), 2 English muffins with jelly, 2 glasses of milk

Meal Three
Protein drink (at right)

Meal Four
1/2 - 1lb lean beef, 4oz. macaroni, spaghetti, rice, or potato, 2 glasses of milkutions where necessary.

Meal Five
Protein drink (at right)

Meal Six
2 peanut butter sandwiches, 2 glasses of milk

You can add all the fruits, salads, and vegetables that you like.

SUPPLEMENT PROGRAM

The final kicker to tie all this together is the supplement program, which should include two (2) drinks daily of MASS MAKER ULTRA, nine (9) ULTRA 40 beef liver tablets, and a SUPER PAK vitamin/mineral supplement.
Take your SUPER PAK vitamin/mineral supplement with meal #1. Take three (3) ULTRA 40 with each meal #2,4,6. Drink two (2) Protein Drinks daily (Meals #3 and #5).

 

PROTEIN DRINK

Mix in a blender:

  • 12 oz vitamin D milk
  • 2 scoops Mass Maker Ultra weight gain powder
  • 1 banana
  • 8 ice cubes

 

THINK MASS
EAT MASS
TRAIN MASS

Print up a sign with this maxim and look at it every day. You will be successful!

 

THE ULTIMATE MUSCLE WORKOUT!

THE ULTIMATE MUSCLE WORKOUT!
No Nonsense Magazine Volume 25 #2

By: Roger Riedinger and the Beverly Advisor Team

Here's how to put your Muscle-Building Training on the Right Path

Phase 1: Mass and Power Training

There are a million and one training systems out there. Which one is best or right for you? Well, this is the “million dollar” question. Over 70 years of
Iron Game practical knowledge with weights at just about every conceivable level — Olympic and powerlifting, strength training for sports, beginning intermediate and advanced bodybuilding (drug-free and otherwise), has revealed the best ways to add solid muscle and lose fat.

It is not just laboratory stuff but lifelong observation and experience, the art and science of gaining muscle, everything from tried and true basic methods to the most complex scientific training methods. The bottom line is that almost everything works to a degree, some methods better than others. But even that depends on the stage of training and development your body is at. One thing for sure – if you don’t work out properly, get proper nutrition, and enough rest and sleep, you will not get maximum muscle growth!

The rationale behind the Ultimate Muscle Training System is that you first must lay down a foundation of size and strength. This can best be accomplished through basic exercises, heavy (for you) weights, and an increased focus on nutrition with an emphasis on frequent use of very high-quality protein and a slight overload of calories.

The first phase of our Ultimate Muscle Training System is the Mass & Power phase! The training program will last for six-eight weeks, training 3 days per week. (The second phase will continue with power exercises with a few more refinement exercises to increase muscularity. Dietary adjustments will reflect an even greater emphasis on improving muscularity by adding lean mass and more effort to cut fat. This phase will also last six weeks but with a 2 days on, 1-day off workout split.

Mass and Power Training Rules

  • Train 3 days per week. No extras!
  • Do only the exercises listed. Do not add anything.
  • Do 3-8 reps on each work set. (On isolation exercises, go up to 12 reps.) All sets should be taken to the final rep that you can do in good form but not to absolute failure.
  • Over and above warm-ups, do 3-5 work sets on each exercise.
  • Rest 2 to 3 minutes between each work set.

Monday: Chest, Biceps & Triceps

Bench Press 4x5-6 (same weight after warm-up, when you get 6 reps on all 4 sets, increase the weight your next workout)
Incline Press 3x8-4
Barbell Or EZ Bar Curls 4x6
(Alternate Sets – 1 biceps, then 1 triceps)
Close-Grip Bench Presses 4x6
Alternate DB Curls or Preacher Curls 3x8-6 (use the same weight on all three sets; when you can get 8 reps on all three sets, increase your next workout's weight.)
Lying Triceps Extensions 3x8-6

Wednesday: Legs

Squats 5x4-6 (Begin with a couple of warm-up sets. Now select a weight that will allow you to squat in perfect form for five sets of 4-6 reps. When you can get 6 reps on every set – add weight!)
Semi-Straight-Leg Deadlifts
4 sets; 6-8 reps
Leg Curls 3x12-8
Standing Calf Raises 3x20-10
(Alternate Sets – 1 set standing, then 1 set seated.)
Seated Calf Raises 3x20-10

Saturday: Back and Shoulders

Deadlifts 5 work sets; 3-5 reps.
(Use an overhand grip and straps if needed. Add weight to each set, staying in the 3-5 rep range. Add weight to the bar each week.)
Bent Barbell Rows or Cable Rows 4x5-6
Pulldowns 3x8-4
Shrugs 3x8-4
Seated Military Press 4x5-6
Lateral Raises 3x12-8

&

 
 
 

Your Mass and Power Guaranteed - Nutrition Plan

Your goal during this phase is to add thick, powerful muscle. There are two nutritional prerequisites. You’ll need extra protein and more calories than you are currently ingesting. To get the greatest results during this first six-eight-week phase meeting your nutritional requirements will not be enough. You’ll need an overabundance of protein, calories, amino acids, vitamins, minerals, trace elements, and essential fatty acids. Your nutrition should build throughout the program. Add 300-500 calories each week to your previous week’s caloric intake.

Here’s how you can do that easily and cost-effectively by concentrating on some very good stuff! If you are already taking UMP (Ultimate Muscle Protein), make sure that by Week 2, you are taking 2 scoops 3 times daily.

Week 1
Add just 1 scoop of the UMP three times daily to your current diet. This means three extra scoops per day to what you are already consuming. UMP is an EXTREMELY powerful mixture of fast and slow proteins that will facilitate muscle growth 24/7.

Week 2
Now your three daily Ultimate Protein shakes should contain 2 scoops for each shake. In two weeks, you have just increased your daily baseline nutrition by over 700 calories per day (that’s one pound of muscle each week) and 120 grams of the ultimate protein for muscle building.

Week 3
Add one-half serving (1 scoop) of Beverly’s Mass Maker Ultra to each of your UMP shakes during week three.

Week 4
Now take a full serving (2 scoops) of Mass Maker Ultra and two scoops of UMP three times daily. You are now ingesting more than 1500 calories daily over your baseline nutrition. That translates to 2 lbs of muscle each week!

Week 5/6
Your three shakes remain the same – two scoops of Mass Maker Ultra and two scoops of UMP. To volumize your muscles and wring out the greatest strength gains possible, add Beverly’s Creatine Select – with phosphates and beta-alanine for the final two weeks.

Other essentials you should include in your nutrition program are very high-potency vitamins, minerals, trace elements, and essential fatty acids. You can get all of these from just two supplements - Beverly’s Super Pak and EFA Gold.

If you follow this supplement program faithfully and continue eating your current baseline diet, you will add ten pounds of muscular mass to your frame over this six-week program.

 

Special Adjustments for Females

There are a lot of females out there who wish to develop more muscle. The training program is perfect for you, too. Here’s how to modify it for you.

Week 1
Make sure that you have two UMP shakes each day in addition to your regular food meals. One scoop per shake will be fine.

Week 2
Three UMP shakes each day.

Week 3
Add one scoop of Beverly’s Mass Maker Ultra to each of your UMP shakes during week three.

 

Week 4
Three shakes daily – two scoops UMP, one scoop Mass Maker Ultra and 16 oz water.

Week 5/6
Three shakes daily – two scoop UMP, two scoops Mass Maker Ultra , and 16-20 oz water

 

Don’t Wait Until You’re Breaking Records to Compete

Don’t Wait Until You’re Breaking Records to Compete
No Nonsense Magazine Volume 25 #2

By: Jeremy Helton

At a Glance: Jeremy Helton

Age: 37

Occupation: Business owner operator- Helton Home Services, Wolverine Fight System, Woodsman Coffee Co, and Fitness & Health Coach at Xcel Performance Fitness, Certified Personal Trainer, Functional Fitness Specialist and Fitness Nutrition Specialist

Family: Wife- Julie, 3-year-old daughter and 7-year-old son

Current Residence: Ellettsville, IN

Years training: 18

Height: 5'6"

Weight: Off-Season: 152-170, Contest: 148 or 165 weight class

Favorite Muscle Building Meal: Deer steaks, roasted potatoes and veggies with leafy green salad

Favorite Supplements: Muscle Synergy, Creatine Select, and PBP (Plant-Based Protein)

What would you recommend to someone who has never used Beverly supplements? Glutamine Select and UMP/PBP - tastes great and both help with soreness and recovery.

Music: Rock and Disciple (Skillet, 12 Stones, We as Human)

Most inspiring book: The Bible

Other Hobbies: Hunting and fishing, martial arts and auto performance

Words to live by: Don’t be disappointed with the results of the work you did not do.

 

My passion for strength training starts in the weight room at Owen Valley High School in Spencer, IN. As a multi-sport athlete, I knew I needed to gain size and strength to be competitive. In the 8th grade, I began reading as much as I could about strength training. When I started lifting with the high school football team in January of 2000, the coaches and older guys on the football team were serious about strength training. When I saw the record board for lifting, I knew I wanted to be on there one day. I dove hard into my training and, after 4 years, had gained 45 pounds of muscle. I did make it on that board for my high school's current and all-time lifting records.

I met my wife Julie in 2008 when she was an Indiana University strength and conditioning coach. At the time, I was still soaking up everything I could about strength training and dividing my spare time between MMA and lifting. Julie launched Xcel Performance Fitness in 2009, and a couple of years later, I opened Wolverine Fight System martial arts training.

After competing in 85 BJJ and grappling matches, I decided to get back into serious strength training. In December of 2021, I began training with Drew and Stacey Heckman. Drew has totaled 2000 pounds, raw, in the 275-lb class. I was embarrassed my first few sessions lifting at “Sweet Owen Barbell” (that’s what we call the garage gym). Over the winter, everyone started talking about competing. By now, I also had the lifting bug and said I was in. My first two competitions were in the raw division of the American Powerlifting Federation (APF). I set state records for my age group and the open. I also set APF national age group records in the squat and deadlift in the 148-lb class.

My next challenge was to go up to the 165-lb class and compete in the division, which allowed powerlifting gear (squat suit, knee wraps, bench shirt, and deadlift suit). It took me weeks to get used to the equipment and use it to its full advantage. I remember the first time I got into a squat suit with straps down. I was amazed at how the weight moved. I couldn’t get the suit fully on (straps up) until my 3rd session with it. But when I did, I was able to squat 5 lbs over my raw 1RM easily for 3 solid reps. Drew, Stacy, and I used a “linear progression” powerlifting to prepare for our next meet.

The meet was on November 13, 2022, in Dubuque, Iowa, during the United Power Lifting Power Weekend. I competed in the drug-tested division for my age group (33-39). Stacey competed in the raw division and Doug who was coming off an injury in the deadlift only. We all placed first in our divisions. Stacey set new PRs; Dave hit a new PR with a 529-pound deadlift.
I set PRs with a 385-lb squat and 440-lb deadlift, and a 1080-lb total.

Here are a few tips for beginning powerlifting.

  1. Get the form right before going heavy - have “pretty lifts.”
  2. Bulletproof your body before going heavy. If not, you will find weak links and possibly injure yourself.
  3. Recovery is key. Use gel iced knee and elbow sleeves post-workout, and work on tight spots when resting or watching TV via foam roller or massager. Hot tub or Epsom salt baths, ice baths, sleep 7-9 hrs a night and take a 20–30-minute nap if possible. Beverly Supplements help me recover and give me the energy to get through the day.
  4. Gym lifts do matter but are different from competition numbers. You can’t control the variables in a meet like you can in the gym.
  5. Don’t wait until you’re breaking records to compete. That’s the reason I waited so long. I received terrible advice years ago and was told I needed to lift “x” pounds to compete, which is untrue. If your technique is solid, get in there, get the experience, and have fun.

Sample linear progression powerlifting schedule

Weeks 1-4

Monday – Squat

Squat 2x4 (after warm-ups)
Leg Press 3x5-7
Leg Curl 3x8-10

Friday – Deadlift

Deadlift 2x4
Bent-over Row 3x5-7
Barbell Curl 3x8-10

Wednesday – Bench Press

Bench Press 2x4
Shoulder Press 3x5-7
Skull Crushers 3x8-10

During weeks 1-4 you’ll do 2 sets of 4 reps on each of the main lifts (Squat, Bench, and Deadlift). Start week 1 with 67.5% of your current max. Add 2.5% each week for week 2 & 3, then deload on week 4 to 55%. If your starting max is 200-lbs, your workout weights would be 135 for week 1, 140 for week 2, and 145 for week 3. Week 4 deload to 110. Jeremy’s competition dead lift was 420, so on his next linear progression cycle he would start with 285.

The second and third exercises listed for each day are “assistance lifts.” For the exercises listed 2nd (leg press, shoulder press, and bent-over row) do 2 sets for 5 reps, then on the 3rd set go for 7 reps in perfect form. If you make it, add 10lbs the following week on the leg press and 5lbs on the shoulder press and bent-over row. Use the same progression scheme for the leg curl, skull crushers and barbell curl –
2 sets of 8, then go for 10 on the 3rd set.

Weeks 5-8

Reduce the reps on the main lifts to 2x3 for weeks 5-8. Start at 75% of your max on week 5 and advance 2.5% each week for weeks 6 & 7, then deload again to 57.5% on week 8. Use the same progression as before on the assistance lifts.

Weeks 9-12

Main lifts are 2x2 starting at 82.5%, progressing 2.5% per week up to 87.5% on week 11. Deload week 12 to 60%. Continue to add weight to the assistance lifts whenever you are able to get 7 (or 10) reps on the 3rd set in perfect form.

Weeks 13-16

The main lifts for week 13 will be 2x1 at 90%. Week 14, 2x1 at 92.5%, and week 15, 2x1 at 95%. During this phase do not try to add weight to the assistance exercises, but do 3x5 or 3x8 in perfect form with the same weight throughout. You will work up to a new max on each of the main lifts during week 16.

Sample Nutrition Plan for Building Muscle and Recovery

Weekdays most meals are prepared in advance and stored in a cooler

Pre-Workout (5:30 am) peanut butter and honey sandwich on whole grain toast, 1 cup strawberries, 4oz lean ham or turkey

Post-Workout (7:30 am) 4 eggs, 1 cup quick oats with 1 scoop PBP (Beverly’s Plant-Based Protein) and oat milk, ½ peach or orange

Snack (10 am) granola bar, ¼ cup mixed nuts

Lunch (noon) avocado and turkey sandwich on whole grain bread, bell pepper; on weekends, it’s usually fish or deer steak tacos with greens and avocado

Snack (2 pm) 2 scoops PBP in oat milk, fruit cup

Snack (4 pm) Woodsman Coffee, peanut butter and strawberry jam on wheat bread

Dinner (7 pm) baked cod or salmon fillet, 1 cup stir fry veggies and an orange; on the weekends, I have steak, baked potato, green beans and salad

Supplements

Super Pak with post-workout meal for energy, recovery, and muscle function

Ultra 40 with meals for strength and energy

Muscle Synergy and Up-Lift, pre-workout for focus, intensity, and strength and size gains

Creatine Select, Muscle Mass & Glutamine Select post-workout for recovery, immune support, and muscle building

PBP as a morning and/or evening snack to supply extra protein for recovery

Four Years Twenty Pounds of Muscle

Four Years Twenty Pounds of Muscle
No Nonsense Magazine 2015 Collection

By: Aaron Whitten

Between November of 2010 and October of 2014 I gained nearly 22 pounds of muscle and managed to shed a half pound of fat. In comparison to those ridiculous ads we are bombarded with daily about gaining fifty pounds of muscle this year (or month!) it might not seem like much. But for those of us in the real world who fight for every ounce of muscle it is very substantial. The net effect of those pounds was very noticeable and made the journey worthwhile. Let me show you how I did it.

In 2010 I competed in the amateur Universe. I followed the Beverly Contest Workshop Manual to a ‘T’ including taking precise measurements throughout using Beverly’s body fat spreadsheet. I also had lots of photos taken afterward, some purposely from not so flattering angles. I compiled all this data and sat down to analyze it. My thoughts preceding each off season are threefold. First, I look at the big picture, the mile high view to see the most glaring weaknesses in my physique. Secondly, I look in more detailed fashion to determine how those weaknesses are manifested; exactly where am I weak? Third, I create a plan to eliminate them. That’s it, I keep it very simple and go to work.

My analysis of the numbers and pictures told me the following: I needed more overall mass. In particular I needed more muscle in my back. And lastly, I needed to consume more calories to support those goals while following a routine revolving around big, basic movements. In essence, I needed to eat more while doing some power lifting with additional emphasis on back work. Sounds simple enough but…

The trouble is that I am very ectomorphic. If you aren’t familiar with the term it refers to bone structure and metabolism. Ectomorphs are naturally small boned people with fast metabolisms. Endomorphs are the opposite and mesomorphs are your genetic wonders who can gain muscle easily. I have gained a lot of muscle over the years but had hit a wall in terms of caloric consumption. If you have ever had to force feed yourself you know what I mean. It is nauseating and gets old really fast. Most folks are quick to say how lucky I am but that’s only because they have never experienced it. As a bodybuilder I have done both, I have crammed food down my throat in the off season and dieted for shows and I can tell you neither is a picnic. I just didn’t know how I was going to eat any more food on a consistent daily basis.

I needed to find a way to supply my body with additional calories, especially protein, without overly filling my belly or adding to my already extensive food prep. I searched the Beverly website for a day or two and pulled out my old No Nonsense magazines, flipping through hoping to find an article that might pertain to my plight. I found the solution by chance in the form of an old ad for Ultra 40 liver tabs. In that ad it said that by combining Ultra 40 and Mass aminos several times daily a person could gain up to five pounds of muscle yearly. Don’t get me wrong, I was no stranger to either prod-uct. However I had only used them religiously pre contest main-ly to stave off hunger between meals. The thought of using them extensively in the off season sounded really appealing. This way I wouldn’t be bloated and there was no food preparation involved. I don’t believe in doing anything half way so I planned to use 8 of each after each meal. I figured I was approaching my genetic limit so it would be twice as hard to gain that five pounds as for a normal person. What could it hurt? Even at that heightened intake it was cheaper than buying another thousand calories of food daily.

I also cranked up my consumption of the new Mass Maker Ultra. I admit that wasn’t really a conscious decision but just kind of happened because I really like the taste. I followed the meal plan I had in the past from Beverly designed for a 225+lb guy, with a few added calories. Here’s how it broke down:

Meal 1: 6 whole eggs, 8oz ground turkey or beef, small amount of cheese, salsa; 1 cup oatmeal, honey, almond butter and added one scoop of UMP, and some apple juice

Meal 2: 3 scoops of UMP or 4 scoops of Provosyn, 2 tablespoons of flax seed oil. I combined this with one scoop of Mass Maker Ultra and followed it with an apple.

Meal 3: 10oz ground turkey or beef (cooked amount); 1 cup lentils or rice and a large mixed salad with olive oil and balsamic vinegar.

Meal 4: Repeated Meal 2. Since this was usually my pre workout meal I would mix in two scoops of Mass Maker Ultra, sometimes three. I wish shaker cups were larger!

Post workout: I would immediately drink another 2-3 scoops of Mass Maker Ultra mixed in juice.

Meal 5: Basically this was a repeat of Meal 3. I often steamed the vegetables and made a large stir fry.

Meal 6: Protein pudding! 3 scoops of UMP, almond butter, honey and a cup of cottage cheese. I added apple juice or kefir and made it into an ice cream type consistency.

In addition to this I always had a Super Pak, Creatine Select, QuadraCarn and Lean Out, which I take in the off season for the cardiovascular benefits, not fat burning. I used two Multiple Enzymes, sometimes three, be-fore meals and used Up-Lift before every workout. I also used Muscle Synergy sporadically, probably every other month.

This did not constitute a change from my former eating habits. The change was from the Ultra 40 and Mass aminos. I took 8 of each before or after each meal and often during workouts. I went through thousands of those little gems. Since the diet was the same as before and this was the only addition I knew this would be a valid experiment to determine their merit. The frustrating part was how slowly it progressed; it is very easy to second guess yourself and want to try something else because the scale is barely moving. Even at the best rate of five pounds yearly it only breaks down to less than half a pound monthly! During those times I would re-mind myself to stay the course and give it a solid chance. Whether it is a meal plan or workout I believe you need to follow it precisely for at least six months before passing judgment. So I toiled on and faithfully observed the plan.

One quick note: I cannot stress enough the value of Beverly’s most economical supplement, the Multiple Enzyme Complex. In my experience ectomorphs like myself often do not secrete sufficient gastric enzymes to allow for the digestion of large quantities of food. This may be why their stomachs tell their brains that they are not hungry. Taking just a couple of these before a big meal makes the difference between being uncomfortably bloated for hours or feeling normal. Remember, it isn’t what you eat, it’s what you absorb that matters. Multiple Enzymes are an absolute must on a weight gaining diet.

I also keep logs in the off season though not as detailed. As I progressed through 2011-2014 I compared my body weight, strength levels and abdominal skin pinch measurement to those from previous off seasons. My body weight had not sky rocketed but was gradually climbing. My strength levels were higher and at a lower body weight than at previous personal bests. And my belly fat was considerably less. Overall I was carrying more lean mass at a lower body weight which brought me some mental comfort. I didn’t get too excited though as I knew that true gains could only be ascertained by comparing contest to contest, when all the fat had been stripped away. I eventually plateaued at 217 and decided it was time to solidify the gains I had made.

Training

Let’s step back and look at the training plan I followed in con-junction with this meal plan. As a competitive power lifter I have always favored strength oriented routines like the periodization plan detailed in an old NNN issue (“A 12 Week Training Cycle for Muscle Size and Strength”, No Nonsense Vol 12, #3). Any one is welcome to contact me for a spreadsheet copy of this excel-lent routine. I have used it many times with great success, gaining lean mass and strength steadily. I went through four full cycles of this then incurred an elbow injury requiring surgery. Rather than lay around and fatten up (or skinny up in my case) I decided to employ the Smolov squat routine since it required no upper body work whatsoever. I wouldn’t wish that program on my worst enemy but man, did it work. I put over 70lb on my best squat over the course of three months and found my upper body had responded as well; proof of the power of systemic growth exercises like the squat. After that I returned to the periodization plan for several more cycles. I was steadily growing and things were going well. Then I got greedy…

A Year Wasted

I became enthralled with a popular training method followed by many elite powerlifters. I thoroughly studied this unique and com-plex methodology and purchased quite a bit of new equipment in order to give the program my best shot. I desperately wanted this to work. I went for it for a full year. Then I compiled my data again and analyzed the results. A year wasted! At the end of the day my lifts had stalled and my lean mass hadn’t budged. And my target body part, the back, had suffered most! I couldn’t afford to lose any more time, I had to return to what worked FAST. So it was back to the periodization routine that had never failed me. The lesson I learned was to stick with what works.

Pre Contest Nutrition & Training

I continued with the Beverly periodization routine until the end of April, 2014. I wanted to compete in the fall and knew I would need to dedicate at least five months to the process. With my me-tabolism crash dieting is a major no-no. I have to go easy or I risk burning up whatever I may have built in the off season. Using the Beverly International Pre Contest Workshop manual as a guide here is what I formulated to bring me into top shape by October:

  • 2 months of the 2 on, 1 off routine while following meal plan 1B.
  • 2 months of the 4 on, 1 off routine while following meal plan 2B.
  • 1 month of 3 on, 1 off routine while following meal plan 2C.

Note: If you are lucky enough to own the Pre Contest manual, you’ll find the nutrition plans referenced on pgs 15, 21, and 22. The training programs can be found on pgs 39-42. If you do not own the Pre Contest manual, you can still use the “Solutions” section of the BeverlyInternational.com website to access the plans. You’ll find the diets in the “Beverly Nutritional Programs” section:

  • Meal plans 1B and 2B are comparable to the “Gain Muscle and Lose Fat Plan”
  • Meal plan 1C corresponds to the “Male Bodybuilding Pre Contest Nutrition Plan”

The training programs are illustrated in the “Training” section under the heading PreContest Training Program.

The only change I made to the meal plans was the frequency of Carb Up meals. I know my metabolism pretty well and I know when it is telling me to eat. The meal plans called for Monday/Thursday Carb Up Meals but I added a third and often would have Saturday as a ‘free day’ where I would re-ally stuff in the calories. This wasn’t lack of discipline, this was twenty years of experience of listening to my body. At the end of the day (or the contest) it isn’t who deprived them-selves the most who wins, it’s who looks the best. And I knew that if I pushed it too hard too soon I would burn muscle.

I followed the workouts precisely. I added a pulley set up to my home gym so that I could do smaller moves like pushdowns and cable rows and even got a set of Power Block dumbbells for curls, laterals, etc. I kept an eye on my strength levels and pushed for PR’s up til the last month. On the days that I had more energy I would employ five sets of five on the big moves and supersets on the days I didn’t. I kept it very simple and just trained hard.

As for cardio, I didn’t do it. I am not a fan in general especially for ectomorphs like myself. I really proved this to myself in the off season. To go with the “elite” powerlifting training program that I mentioned earlier, I bought a sled, prowler, wheelbarrow and tire and performed the recommended HIIT workouts faith-fully. Like I said, if I sign up to do something I go all-in. And I watched my lifts drop as my frustration climbed. Maybe it works as a conditioning tool for some but in terms of fat loss for me I will take proper dieting over cardio any day.

Final Results

So the day of the contest, the WPAA Troy Alves Classic, finally rolled around and I won my class. A judge said I was the most conditioned guy in the whole show, a testament to Beverly’s con-test prep wisdom. Just as importantly, I had new measurements and photos to analyze. Here is the hard data from the day before the show in 2010 and again in 2014:

  • 2010: 154.4 lb of lean mass, 8.6 lb of fat
  • 2014: 175.9 lb of lean mass, 8.1 lb. of fat
  • Net result: 21.5 pounds of muscle gained, .5 lb. of fat lost

Now that is what I call progress! Since the training was largely the same as before (I even lost a year) and the meal plans were identical I can safely assume the difference was due to the addition of Ultra 40 and Mass Aminos. I felt this was a very valid study under controlled circumstances with minimal variables, at-testing to the worth of these products.

In my opinion an average of five pounds of muscle gained yearly for the average lifter is a best case scenario. The genetically gifted or chemically enhanced might scoff at these numbers but I am truly pleased. I highly recommend employing this tactic to anyone interested in gaining lean mass with minimal investment. I also feel they are key to maintaining that mass while dieting. To those who may shirk at the thought of ingesting so many pills daily, allow me to briefly toot my own horn: I suffer from dysphagia, a condition that causes difficulty swallowing and frequent choking. Therefore I must chew each and every one of these tablets. If you truly want progress you will find a way.

I am hardly the first person to discover the power of this combination nor am I the first to reap its benefits to this degree. I hope others will read this and decide to give it an honest try. As hard as we work in the weight room I feel that taking a few dozen of these pills daily is a minor inconvenience at most. Take 4 of the Ultra 40 and 4 of the Mass Aminos with each meal this off season and note the impact it has on your own physique. I believe you will be very pleased with the results.

 

PostScript

I was very pleased with my conditioning and knew that Beverly had contest prep down to a science. Boy was it nice to be working with a tried-and-true outfit instead the many self-proclaimed gurus in the area. I listened to the insanity that other competitors went through at the instruction of their local wizards and knew they had compromised their conditioning. I tried to keep to myself but eventually some fellow competitors asked about my own prep. When I told them how simply I had done things, like not even doing a ‘peak week’ they scoffed. However when my clothes came off a little later they were suddenly silent. Eventually they all asked me who I trained under and how much it cost. When I told them of Beverly’s free information and programs on their website, I thought they might cry! Again the moral here is to stick with what really works, in this case a company with nearly half a century’s experience working with thousands of bodybuilders. A company that cares about more than just their bottom line. What ‘team’ am I on? Beverly!!!

 

Classic Physique – Training

Classic Physique - Training
No Nonsense Magazine Collectors Edition 2016

By: The Beverly Advisor Team

Your training programs should be designed to develop proportion and symmetry, as well as muscularity. You should not be looking to simply add as much size as possible or to overdevelop any particular bodypart. Overall proportion and aesthetic muscularity is the goal. We’ve developed the following training programs with those parameters in mind. They are based on decades of training experience to give you the ultimate solution to a well balanced “Classic Physique”.

There are three parameters of progress that you should be concerned with during both Phase 1 and Phase 2 training:

• Increase reps with same weight

• Increase weight for the same rep range

• Decrease rest intervals between sets – if your strength seems to have plateaued as you get closer to your contest, performing the same number of sets in less time becomes a very valuable form of progress.

It is very important to work each muscle through its fullest range of motion using complete extension and contraction on each exercise.

Use a workout journal to keep your progress on track. It can be a spiral notebook or as fancy as you like. Keep track of every training session. Use the “star method” to track your progress. Every time you use a heavier weight than before on a set, get more reps with a particular weight, or complete a series of sets in less time give yourself a star in your journal. A 10 Star workout means you did an extra rep or used more weight on at least ten sets during your workout. Finish a bodypart in record time and you get another star.

Phase 1 “Classic Physique” Training Program

 

Train 2 days on, 1 day off until 12 weeks out.

Day 1: Legs and Calves - Shoulders

Day 2: Chest / Triceps

Day 3: off

Day 4: Shoulders / Biceps/ Calves (feeder workout)

Day 5: Back

Day 6: off

From 12 weeks out until 8 weeks out, train 4 days consecutively, then take the 5th day off.

You’ll be using two progression schemes and an advanced technique that we call “Feeder Workouts” (see description below.)

1. Pyramid Training:

Add weight lower the reps each set.

Set 1: 12 reps with a very easy warm-up weight – not all you can do for 12 reps

Set 2: 10 reps still pretty easy

Set 3: 8 reps – use a weight you could get for 9 – 12 here but stop at 8

Set 4: 6 reps – use a weight you could get 6 – 8 reps with but stop at 6

Set 5: 4 – 6 reps - a max set. Here’s where you can earn stars in your training journal. Once you reach 6 reps add weight to the final 3 sets (which will earn a star on each of these sets next time) and start back at 4 reps on set #5. Exercises using the Pyramid system are marked with *.

2. Double Progressive System:

Use the same weight for all sets. Start at the low end of the suggested rep range. Gradually increase the repetitions, usually adding one rep each week until you reach the top number of suggested reps for each set of a particular exercise. Then add weight and start over at the lower end of the rep scheme. Exercises where you should use the Double Progressive System are marked **.

3. Feeder Workouts:

A feeder workout is performed two days after your primary workout for a specific bodypart. We have included feeder workouts for the shoulders, lats, and calves – full development of these body parts are essential in developing a classic physique. The feeder workout is a single all out rest-pause set where you complete a set of 6-10 reps taken to failure, followed by a short break (just long enough for you to take three to four slow, deep breaths), and immediately continue on to failure a second time (you should get somewhere between three and six additional reps, depending on the level of muscular endurance and the muscle fiber composition of the particular bodypart). At this point, take another short pause before going for one to four more (as many as you can get) reps. This will not only provide a nutrient-rich flush of fresh blood but will provide maximal muscle cell activation in minimum time.

 

Day 1: Legs and Calves
 

Squat* (pyramid) 5 sets x 12/10/8/6/4-6 reps

Leg Press** or Hack Squat** 4x10–16 reps (the Hack Squat is preferred if you have the equipment available)

Leg Extension** 3x12–15 rep

Superset:
Leg Curls** 3x10–12 reps and Lunge or Straight Leg Dead Lift** 3x10–12

Superset:
Seated Calf Raise** 5x10–12 and Free Standing (no weight) Calf Raises** 5x25–50 (OUCH!)

Note: The original standard for a classic physique was that your calves and arms should measure the same. If any single muscle rates as the least developed of all muscles among bodybuilders – it’s the calf. They are stubborn and difficult to develop and require special attention. So don’t neglect your calf work.

Shoulder Feeder Workout

Machine, Cable, or Dumbbell Side Laterals:
One Extended Work set – 6-10 reps (close to maximum), rest for 3-6 deep breaths then 3-6 more reps, 3-4 more breaths then 3-4 reps to failure.

Shoulder width is key to developing a classic physique, that’s why it is our first “feeder” workout.

That ends Day #1. There are lots of opportunities to earn “stars” in your training journal. Don’t be in a big rush to use as much weight as possible in each exercise. Try to leave each workout knowing you can improve in at least one exercise the next.

 

Day 2: Chest, Triceps, Calves
 

DB or BB Bench Press* (pyramid) 5x12/10/8/6/4-6 - Dumbbells are preferred if you can give up the barbell bench press in developing squared off “gladiator pecs” preferred in the classic physique

Incline DB Press (double progressive) ** 3x6–8 reps constant weight. First session do 6 – 6 – 6 and gradually add reps and earn stars until you get to 8 – 8 – 8 then add weight and start back at 6. If you get bored adding reps, reduce rest time between sets to earn additional “stars.”

DB Flyes** 3x8–12

DB Pullovers** 3x8–12 (These work the serratus muscles. “The serratus magnus muscles are the ‘jewel-like’ muscles of your chest … they add width to the chest, shape, muscular definition – as well as classic beauty.” ~ Vince Gironda)

Close Grip Bench Press* (pyramid) 4x12/10/8/5–7

Superset:
Triceps Pushdown** and Dips** 3x6–12 reps each – constant weight no rest between exercises, rest only after both exercises have been performed.

Heavy Calf Raises** 4x8–12

Light Calf Raises** or Donkeys** 4x15–20

Back Feeder Workout

Shoulder-width Parallel-grip Pulldown (for width) or Under-grip Cable Seated Rows (for back density): One Extended Work set – same procedure as above: 6-10 reps (close to maximum), rest for 3-6 deep breaths then 3-6 more reps, 3-4 more breaths then 3-4 reps to failure.

 

Day 4: Shoulders / Biceps
 

DB Press* (pyramid) 4x12/10/8/6–8

DB or Machine Laterals** 3x8–12

DB or Cable Bent Laterals** 3x8–12 reps

Barbell Curl* (pyramid) 4x12/10/8/6–8

Incline DB Curl** 3x8–10

Machine Curl or Preacher Curl** 2x8–12

Calf Feeder Workout

Standing Calf Raise: warm-up x 10-15 reps, 4x25, 1x100 (no weight on the 100-rep set unless you can get the full 100 reps without resting.) Remember what we said earlier about calves. You must bomb them into growth.

 

Day 5: Back
 

Wide-grip Chins** 4 sets of as many reps as possible per set or Wide Pulldowns* 5x12/10/8/6/4-5

Deadlifts - 3 sets 10 reps (add weight each set but stay at ten reps per set) Concentrate on perfect form and add weight very gradually in 5-lb. increments each week.

Bent Rows* or T-Bar Row* – 4 sets (pyramid) 12/10/8/6-8

Reverse Grip Front Pulldowns** or One Arm DB Row** 3x8–12

Straight Arm Pullovers** 3x10–12 (lie on a bench length wise – keep arms straight)

10 minutes of abs

Choose One Feeder Workout, not both:

Same procedure as back and shoulder feeder workouts.

Chest: Incline Flyes

Quads: Smith Machine Squats

Phase 2 “Classic Physique” Training Program

 

Start your Phase 2 training program eight weeks out from your contest. During Phase 2 training you’ll be doing a lot of supersets. Supersets allow you to get more work done in less time. Remember, less rest between sets is one of the parameters of progress. Your Phase 2 training will be more focused on improving your proportions and increasing your chest to waist ratio. Note: Steve Reeves, one of the all-time best examples of the “classic physique”, is reported to have attained a 23” differential between his chest and waist measurement. A good goal for you is 15” or more. If your expanded chest measures 45”, your waist would measure 30” or less. As your diet becomes stricter during phase 2, it will become harder and harder to increase reps or poundage, so reducing the time between sets becomes more and more important. You’ll be supersetting antagonistic muscle groups to improve balance and proportion as well as to add a fat burning aspect to your training.

It’s not necessary to “run” from one exercise to the next when supersetting. After you complete a superset rest 60-90 seconds and then start your next set. Since you will be working each bodypart twice every eight days, we will no longer be performing feeder workouts.

Train three days on – one day off: 

Day 1: Chest and Back

Day 2: Legs

Day 3: Shoulders and Arms

Day 4: Off; Repeat

 

Day 1: Chest, Back, Abs
 

Superset #1:
DB Bench Press 4-5 sets of 7-10 reps

Chin-Ups 4-5 sets max reps per set or Lat Pulldowns 4-5 sets of 8-10 reps

Superset #2:
Incline DB Press 3-4 sets of 8-10 reps

1-Arm DB Rows 3-4 sets of 6-10 reps

Superset #3:
DB Flyes 3-4 sets of 10-12 reps

Cable Rows 3-4 sets of 8-12 reps

Finishing Exercise:
DB Pullovers 3-4 sets of 10-15 reps

Lower Back:
Hyperextensions 3 sets of 15- 20 reps

Abs:
Three or four exercises, 3-4 sets each for 15-25 reps per exercise.

You should count total reps for abs per workout with a goal of 250-350 reps total.

 

Day 2: Legs, Calves
 

Superset #1:
Leg Extensions 3 sets of 8-10 reps

Smith Machine Squat or Leg Press 3 sets of 8-12 reps

Superset #2:
Hack Squat 4 sets of 6-12 reps

Straight Leg Deadlift 4 sets of 10 reps

Superset #3:
Lunge 3 sets of 10-15 reps

Leg Curl 3 sets of 6-10 reps

Calves:
Standing Calf Raise 4 sets of 15-20 reps

Seated Calf Raise 3 sets of 10-15 reps

Donkey Calf or Calf Press 3 sets of 20-25 reps

 

Day 3: Shoulders, Arms, Abs
 

Straight sets for shoulders:
Shoulder Press (your choice between machine, dumbbell, military) 4 sets of 6-10 reps

Side Lateral Raise 3 sets of 8-10 reps

Rear Laterals (DB, Cable, or Machine) 3 sets of 10-12 reps

Side Cable Raise 3 sets of 8-12 reps

Superset #1:
Concentration Curl 3 sets of 6-10 reps (squeeze)

Triceps Pushdown 3 sets of 10-12 reps

Superset #2:
DB Curl 3 sets of 6-10 reps

Lying Tricep Extension 3 sets of 8-10 reps

Superset #3:
Barbell or Preacher Curl 3 sets of 6-8 reps

Close Grip Bench Press or Dips 3 sets of 10-12 reps

Triset #1:
Reverse Curl 3 sets of 8-12 reps

Wrist Curl 3 sets of 12-20 reps

Overhead Pulley Tricep Extension or Triceps Machine 3 sets of 8-15 reps

Abs:
Same as Day 1 (250-350 total reps)

One Saturday Morning

One Saturday Morning
No Nonsense Magazine Vol 24, #1

By: Mike Francois

No School Like the Old School

I’ve always liked the saying, “There’s no school like the old school”. It’s long been the foundation of my training philosophy and mindset. As I was preparing to write this article, I was reflecting on my training leading up to the Arnold Classic and Mr. Olympia. My goal was to put those thoughts onto paper, but it wasn’t going to be an easy task given the amount of time that had passed, 25 years to be exact.

Then, one Saturday morning, something unexpected happened. I was going through some old storage crates with my wife, and to my surprise I ran across my old training records that had been tucked away for decades! I had everything written down - what I trained that day, every ounce of food I ate, doctor’s appointments, travel schedules, guest posings, photo shoots, phone calls to return… everything. I then came across photos from my beginning days in local competitions all the way through to the Arnold and Olympia stage. Wow, you talk about memories flooding back, not to mention the reminder of what it took to go from a local show to the pinnacle of the sport.

I kept digging and digging and eventually came across a very special folder that was simply labeled “Arnold”. Inside was my detailed records leading up to the 1995 Arnold Classic, the year I won. I started analyzing everything and realized I had recorded all the workouts I used from the offseason all the way through the show. I particularly was intrigued by the back training and the plan I had implemented to improve this bodypart leading into that year’s Arnold Classic. I remember knowing I needed to make drastic gains in order to compete against the likes of Flex Wheeler, Andreas Munzer, Lee Labrada and many others. I had to be honest with myself and address my weaknesses and so I did just that.

It isn’t pleasant for anyone to admit their weaknesses, but that is exactly what you must do if you truly want to improve your physique. This applies to all competitors at every level of bodybuilding. Whether you are competing at the pro level, beginner level or somewhere in between, turning your weaknesses into strengths is the key to achieving success. If you keep putting all your efforts into your 21-inch arms, what good will that do you if your quads are that same 21 inches! We’ve all seen “that guy” in the gym - phenomenal arms, but no legs. But what body part is he training every day, you got it… ARMS!

Like “that guy”, I too had to analyze my physique. I quickly realized that my back wasn’t where it needed to be, and I had to bring it up if I ever wanted to reach my goals. My dream wasn’t to just get better, I wanted to be the best I could be on stage. In order to do this, I had to devise a plan of attack that would allow me the best opportunity to achieve the aggressive goals I had set for myself. I was never the type who would say much about what my aspirations were. Instead, I would just do the homework needed and keep pushing and quietly do whatever it took to improve. I knew what needed to be done and the only thing left to do was work!

Back training is hard! Let’s face it, training your back can be painful…single-arm 200-lb dumbbell rows, 400-lb reverse grip rows, 800-lb rack pulls, etc. I personally loved it and training my back was probably my favorite, however that doesn’t mean it didn’t hurt. The brutal training is what led to results, which in turn created the motivation to push harder and get even better.
  

  
 

Now it’s time to get to it! Below I have outlined my 9-week mass-building back training that helped me win the 1995 Arnold Classic:

9 Week Back Program

A FEW THINGS TO NOTE:

  1. I trained my back (and all bodyparts) one time per week.
  2. Any weights listed are for demonstration purposes only, and you will need to adjust accordingly.
  3. Rest approximately 2 minutes between rack pulls and deadlifts for weeks 1-6.
  4. Rest approximately 1 minute between deficit deadlifts for weeks 7-9.
  5. Rest approximately 45-90 seconds between auxiliary exercises.
  6. Warm up properly before beginning.

WEEKS 1-3

MAIN EXERCISE

Rack Pulls (mid shin level)

Instructions: Perform 2 sets of 10 reps followed by 2 sets of 5 reps. You will then keep adding weight and performing a single rep until you fail (or barely get the rep). I want you to feel you are going as heavy as you can that day.

135 lb x 10 reps
225 lb x 10 reps
315 lb x 5 reps
405 lb x 5 reps
495 lb x 1 rep
585 lb x 1 rep
675 lb x 1 rep

AUXILIARY EXERCISES

Shrugs
4 sets x 10 reps

Pull downs
4 sets x 10 reps

Dumbbell rows
4 sets x 10 reps

Reverse grip barbell rows
4 sets x 10 reps

Reverse hypers
4 sets x 15 reps

  
WEEKS 4-6  
  

MAIN EXERCISE

Deadlifts (off the floor)

Instructions: Same rep pattern as rack pulls

135 lb x 10 reps
225 lb x 10 reps
315 lb x 5 reps
405 lb x 5 reps
495 lb x 1 rep
585 lb x 1 rep

AUXILIARY EXERCISES

(Same as weeks 1-3)

  
WEEKS 7-9  
  

MAIN EXERCISE

Deficit deadlifts:

Instructions: Either lift off a sturdy 5-6” box or lift off floor using 25-lb plates instead of 45-lb plates. Notice the changed rep scheme for these 3 weeks. Reminder: Rest only 1 minute between these deadlifts, not 2 minutes as in prior weeks.

135 lb x 10 reps
225 lb x 10 reps
315 lb x 5 reps
405 lb x 5 reps
405 lb x 5 reps
405 lb x 5 reps
405 lb x 5 reps
405 lb x 5 reps

AUXILIARY EXERCISES

(Same as prior weeks)

AUXILIARY EXERCISES

Deficit deadlifts:

(Same as prior weeks

Supplements

Must haves:

In order to train this intensely and still recover in time to hit your other bodyparts with the same ferocity, these supplements are a must:

  1. Glutamine Select: This product contains the BCAAs and Glutamine at the levels necessary to aid in muscle recovery.
  2. UMP: A great way to get in the extra protein and calories you need when training intensely. Mix it with fruit and ice and blend into a high protein smoothie! But, honestly this high quality protein powder tastes phenomenal right out of the jug!
  3. FitTabs: FitTabs are vitally important to make sure all your bases are covered nutrient wise.

Other supplements to consider

If you are on a calorie restricted diet, here are a few additional supplements that will aid in your recovery, metabolism and fat burning. These scientifically designed and researched supplements are specifically manufactured for those in contest prep and/or are on calorie restricted nutrition plans.

  • 7-Keto MuscLean
  • Muscularity
  • Quadracarn
  • Lean Out

In Closing

There is nothing glamorous about this back-training workout. Given our high-tech environment, I realize everyone has access to a plethora of training information on the internet (some good, some not so good). However, in the end, it still comes down to ‘old school’ basics.

I can’t guarantee I will be around in another 25 years to open that storage container back up, but I can confidently say that this back workout will stand the test of time. I challenge you to give it a try.

Contact Info: mikefrancois.com

Instagram: michaelfrancois33

Six Weeks to Mass and Power

Six Weeks to Mass and Power
No Nonsense Magazine Collectors Edition 2016

By: The Beverly Advisor Team

Are you looking for a new workout approach? Here’s one that focuses on increasing both your muscle mass and power. Special emphasis is given to developing your shoulders, chest, and pressing strength, aka your “Coat Rack”.

The key to this program’s success is the incremental increase in workout poundage, nutrition, and nutritional supplements each week. Be sure to start at a comfortable level in each of these2035 three key progress areas. Progress gradually, but consistently in each area each week.

 

Here’s the basic workout structure.

DAY 1
• Chest (heavy)
• Triceps (light)
• Delts (light)

DAY 2
• Quads (heavy)
• Hams (heavy)
 

DAY 3
• Chest (light)
• Triceps (heavy)
• Shoulders (heavy)

DAY 4
• Back (heavy)
• Biceps (heavy)
 

 
*Heavy Abs on day 2 and 4.
*Calves – 1 exercise up and down the weight stack for 15 reps per set on day 1 and 3.
 

 

 

Here are the workout specifics (all Protocols are Sets x Reps):
 

DAY 1: MONDAY Amount
Incline Bench Press 6 x 6
Flat DB Press 6 x 6
High Pulls 4 x 4 or Upright Row – 6 x 6
Dumbbell Laterals 2 x 6-8 each way (front/side/rear)
Triceps Pressdown 4 x 6-8

DAY 3: THURSDAY Amount
Incline Bench Press 6 x 6 (use 85% of heavy day)
Flat DB Press 6 x 6 (85% of heavy day)
Shoulder Press 6 x 6
Lying Triceps Press 6 x 6
 

DAY 2: TUESDAY Amount
Leg Press 6 x 6
Squats 6 x 6
Leg Curl 4 x 6-8
Leg Extension 4 x 6-8
 

DAY 4: FRIDAY Amount
Dead Lift 6 x 3 (increase weight each set)
Barbell Row 6 x 6
Curl Grip Pulldown 6 x 6
Barbell Curl 6 x 6
Dumbbell Curl 6 x 6

 

Note: Use the same weight for all sets of a particular exercise except the dead lift. On the dead lift add 20lbs or so each set, so that only your final set will be with your working weight.

The most important factor to the success of this program is that you DO NOT start too heavy. On 6 x 6 exercises start week one with a weight you could perform 12 reps if you had to, but
only do the prescribed six reps. Progress at a pace that allows you to get all 6 reps on all 6 sets each workout throughout the first five weeks. Your goal should be to complete every rep
(Unassisted!) each workout. Only go for an all-out, max effort during the final week!

Six Weeks to Power and Muscle Supplement Plan

 

 

Core Supplements
 

Mass Maker Ultra: add 2 servings (2 scoops each) per day mixed in 12-14oz water or milk to your regular meal plan.

1 Super Pak with breakfast for nutritional micronutrients and muscle building co factors

4 Ultra 40, 4 Mass Aminos, 1 Multiple Enzyme Complex with each meal and shake

Muscle Synergy: 1 serving (8 tablets or 1 scoop) first thing in the morning; another serving 30 minutes prior to workout; and a final serving immediately following your workout. On non-training days, take Muscle Synergy twice – one serving in the morning and another mid-afternoon.

 

Special supplement instruction for weeks 4 - 6
 

Add one additional Ultra 40 tablet and one Mass Amino tablet to each meal on week 4, then another on week 5, and a third additional Mass and Ultra 40 to each meal or shake during week 6. This will end up as 7 Mass tablets and 7 Ultra 40 tablets with each meal during week 6 (about 35-42 tablets each for the day).

For even greater gains add Glutamine Select and Creatine Select to the core supplements as follows:

Glutamine Select: Sip 3-4 scoops mixed in water during training

Creatine Select: Load during week 1 by taking 1 scoop with each meal. For the next 5 weeks take 1-2 scoops daily. On training days, take 2 scoops pre-workout (with Muscle Synergy). Non training days – 1 scoop.

***Beverly Advisor Team member, Steven Wade, devised this program and gained nearly 15lbs of lean mass his first six weeks on it.***

BEVERLY’S BEST Gain Muscle & Lose Fat Nutrition & Training Plan

BEVERLY’S BEST Gain Muscle & Lose Fat Nutrition & Training Plan
No Nonsense Magazine Collectors Edition 2016

By: The Beverly Advisor Team

We published one of our best Nutrition, Training, and Supplement plans for females. But, we didn’t want to leave you guys out so here we present our best “Gain Muscle / Lose Fat” nutrition program for males along with a workout designed especially for naturals to develop muscle size and strength while expediting fat loss.

 

Nutrition

 

 

Gain Muscle and Lost Fat Nutrition Plan
 

Meal #1: 1 whole egg + 3 egg whites, 5oz lean meat, ½ cup oatmeal

Meal #2: Protein Drink: 2 scoops Ultimate Muscle Protein, 2 tbsp healthy fat (almond butter, flax oil, olive oil or heavy whipping cream), add enough water to make a shake the consistency you desire.

Whole food option: 8oz lean beef, 1 apple

Meal #3: 8oz lean meat, 6oz sweet potato or 2/3 cup cooked brown rice, 2 cups vegetables (broccoli, etc.), salad with 2 tbsp dressing

Meal #4: (same as meal #2)

Meal #5: 8oz lean meat, 2 cups vegetables, salad with 2 tbsp Newman’s Own vinegar and oil dressing

Meal #6: (if you weigh 185lb or more): Protein pudding – mix two scoops Ultimate Muscle Protein in a bowl with just enough water to make a pudding texture. Add 1 tbsp of almond butter, walnuts, or heavy cream.

Beverages: Make sure that you drink at least six to eight 8oz glasses of water each day (that’s four 16oz bottles). Watch out for empty calories in the liquids you drink, juices and regular soft drinks will sabotage your progress. Limit beverages to water, coffee, unsweetened tea, diet sodas, and Crystal Light.

Gain Muscle and Lose Fat Supplement Plan

 

 

ESSENTIAL: Ultimate Muscle Protein (UMP), Mass Amino Acids, Ultra 40
 

UMP: Start with two containers (stick with your favorite flavor or mix it up for variety) and take it as recommended in the meal plan.

Mass Aminos and Ultra 40: Start with one bottle each of Mass Aminos and Ultra 40. (Note: see how Aaron Whitten added 20lbs of muscle naturally using this time tested, proven effective muscle building stack in the “Article” section of BeverlyInternational. com.) You should take 1 tablet each of Mass Aminos and Ultra 40 for every 10 pounds of bodyweight. If you weigh 180lbs that equates to 18 tablets each per day or 3 or 4 with each meal or shake.

 

OPTIONAL: Quadracarn, Muscle Synergy, Creatine Select, Super Pak
 

Over 35: Quadracarn for anti-aging, hormone support and recovery benefits. Take 3 tabs twice daily with meals 1 and 5 for increased recovery, fat loss and muscle building. Add 3 additional tablets on training days with your pre-training meal.

Over 50: Muscle Synergy for its muscle preservation properties.

Added strength: Creatine Select is the perfect add-on to the Essential stack.

General health benefits: Super Pak with your first meal every morning.

 

SPECIAL FOCUS ON WEIGHT GAIN OR FAT LOSS
 

Need to gain weight: Add a Mass Maker Ultra shake (before and/or after your workout) to the above meal plan and Essential supplement stack.

Need to cut fat: Add 2 Lean Out with meals #1, 3, and 5 to the Essential supplement stack.

The Best Muscle Size Workout for Naturals

 

 

This workout program is based around a 1 on/1 off, 1 on/2 off training split. This type of split allows you to work really hard, yet still get maximum recovery. This routine has produced WONDERS in size and strength gains across a wide range of population bases. Chances are it will do the same for you.

 

Muscle Size Workout
 

DAY ONE: CHEST, TRICEPS
• Bench Press: (3 warm up sets of 20,12, and then 6-8 reps);  work sets: 2x6 with 80% of your 1-rep max (1RM); 2x3 (90% 1RM); rep out for 1 set of 8-15 (60-70% 1RM)
• Low Incline DB Press: 1x12-15 (warm up); 2x6-9 (enough weight to fail before 10)
• High Incline DB Press: 3x6-9
• Triceps Pushdown: 1x10 (warm up); 2-3 sets of 6-8 reps
• Pullover and Press: 1x10 (warm up); 2x8-12
• Alternate DB Curl: 2-3 sets of 8-12 reps
• Crunches: 3-4 sets of 15-25 reps

DAY TWO: REST

DAY THREE: LEGS, BACK
• Squats: (2 warm up sets of 15 and then 10 reps); work sets: 3x6-8 (75% 1RM); 1x10-15 (65% 1RM and add 5 half squats at the end of the set); 1x15-25 (50% 1RM and again, add 5 half squats at the end of the set)
• Leg Press: (2 warm up sets of 20 and then 10 reps); 3-4 sets of 6-10 reps (add weight each set and go to failure)
• Bent-Over BB Row or DB Row: 1x12 (warm up); 3x6-10
• Lat Pulldown: 1x15 (warm up); 2-3 sets of 8-12 reps, to failure

DAYS FOUR AND FIVE: REST

DAY SIX: CHEST, SHOULDERS, BICEPS
• DB Bench Press: 1x15 (warm up); 3-4 sets of 6-8 reps to failure each set; 1x15 (for pump)
• Front DB Raises: 1x15 (warm up); 2-3 sets of 8-12 reps
• Shrugs: 1x20 (warm up); 3x8-15 (increase weight each set)
• Straight Bar Curls: 1x20 (warm up); 1x10-15 (to failure); 3x8-12 (to failure)
• Hyperextensions: 2 sets-max reps
• Crunches: 2 sets-max reps

DAY SEVEN: REST

DAY EIGHT: LEGS, LOWER BACK
• Leg Extension: 5x12-16, superset with Front or Smith Machine Squats: 5x8-12
• Leg Curls: 3x10-15, superset with Deadlift: 3x8-12
• Seated Calf Raise: 3x10-15 (add partials at the end of each set)

DAYS NINE AND TEN: REST, AND THEN START OVER WITH DAY 1 WORKOUT

A Note about Poundage Progression:

Here are some guidelines you can use to get the most out of your “Muscle Size” workout. Increase the poundage a small amount (and don’t be afraid to use the 2.5lb plates) the next workout if:

• A. Rep range is 2x6 or 2x3 –and you can successfully get 6 reps (or 3 reps) on both sets
• B. Rep range is 6-8 or 6-9 – and you can get the top number on the 1st set, and 6 or more on each of the remaining sets. Ex: 9,7,6.
• C. Rep range is 8-12 and you can get 12 on the 1st set; or rep range is 10-15 and you get 15 on 1st set, etc.

If you want to gain muscle and strength, while losing fat give this program a try for 16 weeks. If the workout is more than you are accustomed to, start with 1 or 2 less work sets on each exercise. Then gradually work into the full routine. But, even if you are used to training more often or with more volume, please don’t add anything to the routine. It is tested and proven to be one of the most effective workout plans ever. Combine the “Best Muscle Size Workout Plan for Naturals” with the “Gain Muscle and Lose Fat” nutrition and supplement plan for the next 4 months and be ready to see a dramatic positive change in your physique, body composition, and strength.