Smash It

Smash It

Now –I don’t know about others –but I am one of those people that lose muscle at an alarming rate if I don’t ‘do what I should do’.
Let me explain.
I am more suited to endurance sports than bodybuilding –even now I could run for bloody miles and not have a problem. Bodybuilding –strength training has always been hard –isn’t it for everybody?
If I don’t push hard and level out that intensity –up there, eat right (enough) drink my water and be on my recover,
I loose muscle faster than a snowman in Florida. Not good, I know –but it’s the body-type I have and I have, I can proudly say done the best with what I have.

Ok Let’s Do This

Recently I had a period of dieting for a stage appearance, then dropped right into some power training. The lower reps after a period of dieting just did not stimulate tissue gains at all –in-fact I even lost some by keeping my weight down for an event. The lower reps built strength –and technique but had only minor affect on muscle fullness and size. This is for myself –I may add –but I have noted it with others. I do need some very intense quality reps for my body to ‘jump up’ in size and body composition. Knowing this –I should of not done what I did –well actually, looking at it now it was the best thing to do.
I had a measure up –arms –legs –chest and so forth and also did a body-fat test.
Jeezzzus –lost a shit load of muscle –legs especially –even though I could squat a good few pounds for a little old un.
So –after the shock and it being there in front of me in black and white –and staring back at me in the mirror.
I knew what I needed to do.
I needed to get some muscle back on this frame and I did what has worked so well in the past and at this point in writing here –I am significantly more muscular and leaner than I was 7 weeks ago.
I worked on a high intensity all body program.
A few years ago I wrote this in one of my books.

The best gains of my life came from training the whole body in one workout. So much so that most of the programs, say 90% I prescribe are for the whole body. Why? Well to my sense and logic I feel that you can get more workouts per week/month/year per body part and still only stress the system as much as doing a split routine would.
You therefore improve faster; I have seen it happen thousands of times. Other benefits include way more calories burned per workout – and more after as your metabolism is shot through the roof.
The body works as a unit and there is a lot of indirect effects when the body is worked with the basic prime movers, creating balance throughout the main muscle structures, and less chance of injury.
All body programs are old school but reaped gains for many years, they just got lost in the world of what’s cool at the moment. That is not to say that some split routines are not affective, as they do have their place, but for fast gains in muscle, or body fat loss, I turn to training the body as a whole.
Gains Of My Life
I have always been an advocate of the lower set end of training. Training harder not longer for clients and myself has worked wonders. I have trained clients and worked in the industry for many years. Not blowing my own horn here but has anyone stopped to think why I have had huge success with my clients? My clients took off from 2000 onwards to this point in time, and my girls and guys have won many shows, British and World titles. Could it be that from 2000 onwards I trained all my clients in all body fashion?
Very rare was the occasion that I split a routine and I would have my reasons.

The Program
Over the last six weeks we have followed this program
Leg Extensions
Leg Curls
Squats
Pull Over
Chins
Bench Press
Lat Raise
Curl
Push Down
Dip
Calf Raise

One set each to fail –reps between -8 and 12
If you get 12 the weight goes up the next session
If you cannot get 8 it’s to heavy so stick till 12 can be done
Use as many warm ups as needed
I found if I warmed up legs –after the leg part was done I only needed a quick tester on a few moves –by the time you are at Lat Raise –you are as warm as your ever going to get

This was done –Tuesday –Thursday –Saturday
Basic progression in reps and weight –intensity was high but mostly only to positive failure odd times a forced rep

In six weeks –I gained 3 pounds and lost body-fat
I will be testing and measuring in the next two weeks –I can visibly see a difference and feel much fuller –I will post those details

After six weeks –I felt that in order to keep the gains going –remember I am very advanced with 38 years of training under my gym belt. So in order to milk the gains I have dropped into a high intensity split for 6 weeks then recover for a week then repeat the whole process.
Here is the current program

Tuesday
Chest and Arms
Thursday
Legs
Saturday
Back and Shoulders

Here was yesterday’s leg session
Leg Extension
Combo with
Leg Press
Three rounds aiming for 12 reps
I used 60kg on Leg Ex for set one and reduced by a plate on each succeeding set to keep the reps up towards 12
Leg Press stayed at 5 plates a side –set one was hard –set three was f –ing hell

Leg Curls
2 sets 12 reps

Calve Raise 2 sets 12
Seated 1 set 20

Again very basic –add weight as reps are achieved
Work bloody hard and focus

Give the all body sessions a go – if you keep notes and make sure you give each set your all I think you will be surprised by the gains made
There are a couple of guys –friends I have known for years are wanting to come up and see me so I can put them through an all body session
See you in the New Year –be ready for PAIN ha-ha
Love to ya all Ian

Busy Day Nutrition

Ok you need to eat something quick, healthy, high energy to get you through a huge day, you are so busy you don’t know if you are coming or going. It is one of those days that you either do not eat or eat crap.
So how do you get through that day and be true to yourself and goals?
My solution is to eat every few hours organic mixed nuts -dried fruit and fruit.
Sound to simple?
That’s because it is.

Back In The Day
A few years back now –I had a very successful training business –and on really busy days I would eat only nuts and fruit.

Here are a few words I wrote a few years ago about this way of eating.

On my really busy days I will eat nuts and fruit and nothing else till my packed working day is done.
I do this on Wednesdays and have done for years.
Let me give you my little plan here, then let us cover the benefits and how you can use this strategy.
Wednesday is my big day – I make it that way so Tuesdays and Thursdays I can spend the days writing and drawing.
So Wednesday I pack it out with 16 clients -back to back.
With this schedule there is no time to eat a base meal- but the time crossed between clients I can eat a serving of nuts, dried fruit and fruit.
It is quick to eat and I can do this while looking out of the window for my next client pulling in- so they don’t catch me eating.
So this is simple.
Normal breakfast
Every three hours or so- a serving as in the photo.
I will do this right till home time, late evening whereupon- I will have a light meal before bed.
On this day I use no supplements I just keep it as basic as possible.
How You Could Do This.
Let’s say you have meetings all day -again this is easy to implement – most meetings will stop for coffee. Not enough time eat a meal – but more than enough to pop this type of meal in.
Being on the road – as in a businessman or rep- easy fill your car with these foods and you won’t be tempted to eat crap at a service station.
Nuts and dried fruit will keep in the clove box – stock it up and the next time you are stuck in traffic or driving for hours – all your bases are covered.
Benefits
The basics of nutrition here are fantastic. You are consuming plenty of calories with very little volume -meaning you can get your job done without feeling sluggish.
In each of the meals you are consuming protein -carbs and fat.
Yes the protein is lower than normal for that day -but -so what.
What you are doing in affect is giving your system a rest and cleanse from eating meat – day in day out.
I feel this has nothing but benefits for your system. Like I said I have done this for years and I remember writing in an article many years ago -something along the lines of– don’t think every meal has to be meat based.
The nuts and fruit are packed with nutrients -vitamins -minerals -trace minerals -fats -many different amino acids – and much more. This day boosts your system – cleans your insides – this in turn releases masses of energy.
You will power through your busy day alert and bright.
Not – coffee and sugar induced artificial energy — but a clean burning, bright better energy – that can be seen by others.
Be a better you – eat right.

Two Sides Of The Same Coin x

I put a variation of the pic here in this journal on FB yesterday.

Lou had asked me the night before about competing again or at least guest posing.

I dismissed it with the point that I am now focused on powerlifting and just enjoying being strong and healthy.

It did get me thinking though, not as in stepping on stage but the fact of how the two disciplines differ but complement each other to a degree.

There is in both a huge need for the right mindset.

But again, very different.

 

Rocking My Kitchen x

Rocking My Kitchen x

 

 

With bodybuilding you have to have an iron will to diet hard and not surrender to the intense pain needed to bring about muscle size and quality.

On the other side of the coin, in powerlifting you have to constantly push the limits of your strength and battle the fear of heavy weights.

The training is just as hard as bodybuilding but a different feel and mindset is used.

I am really enjoying training for strength at the moment with added activity to keep my body supple and agile.

The nutrition for powerlifting is not as strict as for bodybuilding but in my view should be much more rounded and healthy.

I know many powerlifters don’t eat as well as they could and that’s their choice.

For myself I try to eat a huge variety of natural clean food.

This aids in my recovery and strength gains.

I am taking no supplements at all- just food.

Although I’m not focusing on a look, as in body-fat loss and muscle quality, I am very happy with the look this type of program has given me.

Just basic and simple.

Train hard and heavy.

Run and walk.

Eat very clean and often.

Simple –but many forget these basics.

 

Training Program

The one we have been on for the last two weeks I will put together and pop it up over the weekend for you.

 

Tuesday 6/9/016

Gym Brain And Brawn Morley

Bench Day

 

Bench Press 75kg x 8 reps

Close Grip Bench With Pause

Tester 60kg x 8 reps

65kg x 8 reps main set

Then

Inclines Paused

Tester 60kg x 8 reps

65kg x 6 reps main set

Then

Fly Flat Bench

20kg tester 15 reps

25kg main set 15 reps

Sit Ups 3 x 20

 

Notes

Very good focused session

The pause on the pressing is whereupon you let the weight sit on you inflated tight chest for 2 seconds then press

 

Thursday 8/9/016

Gym Brain And Brawn

Dead Lift Day

 

Dead Lifts

Still testing out my squat style stance

Feels good at present

I can stay real close to the bar and drive more from my legs

135kg x 8 reps – every rep stopped dead on floor

Then

Bent Over Row

90kg x 8 reps tester

102.5 x 8 reps main set

Then

Chins shoulder width grip

20kg tester 8 reps

27.5kg x 8 main set

Then

Pull Down Hammer

20kg aside x 8 tester

36.5 aside x 8 main set

Then

Bent Over Lat Raise

12.5kg x 8 reps

15kg x 8 reps main set

Calf Raise to wrap up 62.5kg 3 x 12

 

Notes

Another good day

The weights are slowly building up

Feel fit lean strong

Simple but effective

Happy old lad eh?

Love to ya all Ian