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Morphing From Blobby Bodybuilder to Bad Ass


New member
Oct 20, 2005
Morphing From Blobby Bodybuilder to Bad Ass
by Jackson Yee

For 20 years I was obsessed with getting big.

I was a bag of bones when I graduated from high school and didn't even break 100 pounds. I was tired of looking like a skeleton, so I put all my effort into developing as much muscle mass as possible. I was fully dedicated to transferring my skinny five-foot-four frame into a meathead.

With hard work, I was able to gain seventy-five pounds by my mid-twenties. My success was due in part to training at World Gym and Gold's Gym in the early 80's, where I was inspired daily by watching the routines of bodybuilders like Arnold, Franco, Tom Platz, and other greats.

My 20 years of training at these great gyms enabled me to try every bodybuilding technique and method ever invented, even though I never thought of actually entering a bodybuilding competition. I was horrified at the thought of wearing Speedos on stage. Still, bodybuilding training and packing on muscle was my passion.

I continued to do single-body part training into my 30's with some major changes. I pretty much stopped squatting, doing deadlifts, or picking up anything heavy from the ground. My only leg and back work was on machines. Also, I rarely trained my abs. In my mind I was still that skinny runt that couldn't break 100 pounds, so being chiseled wasn't first and foremost in my mind.

Biceps work and lots of benching dominated my workouts. Having big arms and a huge chest was pretty much my focus for a whole decade Having big arms and a huge chest was my identity.

By the time I turned 40, my training had stagnated. I wasn't bored; I still loved going to the gym, but I'd reached a plateau. I stopped getting big and the only thing that was growing was my gut.

I was fat, soft, terribly out of shape and suddenly on hypertension medication. When I finally was ready to face my denial, I knew I had to change. Bodybuilding was my life, but now I knew I'd run my course with this type of training.

I didn't jump into strength and conditioning work immediately. I was too afraid and skeptical of anything other than the old-fashioned bodybuilding split routines. Over time, I experimented and tried out different training protocols. I struggled, but I persevered. The new methods I discovered now define who I am.

The transition from bodybuilder to a conditioning athlete was never easy. I wrote the following tips because I know how isolated your journey is going to be, IF you decide to make the switch.

I made the transformation and can't conceive of ever going back to the way I used to train. With the growing popularity of MMA, the shift is changing from wanting to look big like Arnold to training to look like Georges St. Pierre. For those of you ready to make the great leap or if you're just conditioning-curious, here are some ideas to help you make the change.

1. Change your aesthetic goals

Accept the fact you'll never win the Mr. Olympia competition. Be grateful for all those years of bodybuilding and that you got as huge as you possibly could. Be realistic with yourself and possibly assess that you're overweight, a little flabby, and probably might have some heath issues to address.

You need a change. Pick an ideal physique that you want to attain. So instead of looking like Arnold, pick an athlete that looks like a bad ass, such as GSP. And most importantly, remember that chicks dig guys with abs. You can get in the best shape of your life if you work your ass for it. It won't be easy, but it's definitely attainable with hard work and a different training regimen. Being open-minded is a must.

2. Full body workouts

After reading about the alternative to single-body part workouts, I wasn't convinced. For 20 years, single-body part training was the belief system that I never, ever, questioned or doubted. I stubbornly refused to believe that full-body workouts would be effective in packing on massive muscles.

There are many arguments to train the whole body in one session, but what convinced me to give it a shot was my need to learn how to move my body as one unit. Not only was I out of shape, but I also wasn't athletic.

I don't want to use overplayed words like 'non-functional,' but I was definitely borderline clumsy. Playing a softball game with friends at the park on a Sunday afternoon had the potential to be a very embarrassing situation for me. Going on a hike with one of my dates was never a good idea, unless my date had an oxygen tank in her picnic basket.

But reality finally hit me when I had to help a neighbor move a heavy sofa and I struggled until it landed on my foot. For a guy with a lot of muscle, I sure wasn't very strong.

For twenty years I'd hid behind my muscles, posing as an "athlete," but now I'd been exposed. Too many years of isolation muscle work and not working my muscles together as one powerful kinetic chain had finally caught up with me. My big muscle groups, like my back and glutes, were dormant.

As result, I was weak as shit.

So the change of pace to a full-body strength program now seemed more appealing to me. I focused on compound movements and for the first month I didn't know if I was getting much out of the workouts. I hadn't done any deadlifts, squats, or heavy rows in years, so I wasn't sure how my form was or, for that matter, what the hell central nervous system training was all about.

However, I persisted and the once in a blue moon full-body workout turned into a twice a week workout and eventually a three times a week workout. I was soon motivated by how much weight I was able to move. The quick improvements fascinated me.

I went from trying to build bulky muscles to learning how to get my CNS to recruit as much muscle as possible during each lift. I was getting stronger and my body composition started to change. To my surprise, I was getting bigger overall.

For those of you who want to incorporate a strength training protocol to your regimen, I suggest you pick basic compound movements like a deadlift, a front or back squat, military press, barbell row, barbell hip thrusts, pull-ups, pushups, or good mornings. Stick to the basic multi-joint movements.

Remember you're now on a strength program so you've got to go heavy. A simple protocol is to pick 4 movements, do 5 sets for each movement, and keep the reps low from 4 to 6 reps (except for pull ups and pushups which you train until near failure).

Notice I said near failure and not to complete exhaustion. When I was bodybuilding it just seemed logical to lift until I couldn't budge the load for even an inch. With this new plan, you want to hold back some and learn to leave some extra fuel in your reserve tank.

How do you train hard when you can't go all out? It's a fine line, I know. So I did my research and found that all the C & S coaches that I respected were vehemently against training to failure. It's the direct opposite to what I used to do with my bodybuilding training where I usually extended the exhaustion with half reps and drop sets.

I just felt I wasn't doing enough unless I trained to complete failure. It was a hard concept to give up until I started to see my PR's go up. Once you see your strength numbers going through the roof, you'll understand how training to failure is a detriment to your strength development.

It took a while, but I finally saw the correlation between getting strong and building muscle. Even now I could kick myself in the head for all those thousands of training sessions using relatively light weights for high reps or screaming in pain while doing concentration curls.

3. Stop focusing on "the pump"

When I was bodybuilding, nothing felt better to me than the pump. It let me know what I was doing was working. Plus I just liked how my arms looked when they were ballooned with blood and veins popping out. So when I started to do conditioning work I had to stop doing what was definitely the most pleasurable part of my old bodybuilding days. I had to say good-bye to the pump. What I had to target instead was my metabolism.

For the conditioning part of your athletic training, you want to improve your cardio system, but instead of doing traditional boring aerobics you want to do strength cardio training like barbell complexes, high intensity circuits, and Tabatas.

Again, you'll be shifting your focus from the pump to raising your metabolism. With the pump it's easy to tell when you're feeling it, but how do you know if you're elevating this elusive thing called the metabolism?

If your heart is pounding, you're hunched over and speaking in one-word sentences, you probably worked out intensely enough to blast your metabolism. I bet you won't see too many people gasping for air like this at your gym. In fact the only places you'll usually see people hyperventilating like this are on a professional athletic field, track, court, ring, or octagon.

When you raise your metabolic rate, you'll activate the hormones in your body to burn fat and build muscle by releasing Testosterone and human growth hormone.

Your hormones are the key to improving your body composition. The right hormones tell your metabolism to store fat in your body or burn fat by raising your EPOC levels. The pump, on the other hand, will almost have no effect on your metabolism. Why? The studies have shown that single-body part training won't affect your resting metabolic rate. Only intense full-body workouts will get you the neuroendocrine response so important to remodeling your body.

I don't miss the pump anymore. Once you see your fat incinerating, you won't either.

4. Train explosively

When I was training to get big most of my lifting tempos were slow — at times, extra slow with a concentric count up to 10. I thought by lifting this slow, I could feel the muscle more and as a result, they'd grow more.

As I started to learn how to train more like an athlete than a bodybuilder, I had to change the speed of my lifts and movements. I had to lift faster. Why? When you lift a heavy load at fast tempos, you'll recruit your fast twitch muscle fibers. The fast twitch fibers are the ones that grow the most and the ones you need to cultivate the most if you want to develop into a muscular athlete.

When I was bodybuilding and doing mostly isolation work, I was working my slow twitch muscles. The slow twitch muscles are your small muscle fibers and the most resistant to growth.

When I say you need to lift fast, I don't mean you move the load with bad form or with light weights. Strict form and full range of motion is essential. It's not the literal speed that's important, but the intent of moving the load as fast as you can that makes the difference in the recruitment of your fast twitch muscles and the change in your body composition.

For years, momentum was a bad word in my bodybuilding vocabulary. Swinging a heavy dumbbell up using momentum was a sign of a cheat rep. However, for some explosive movements, using momentum is a good thing. Learning how to accelerate momentum can help you generate even more explosive power.

For example, in a combination hybrid move like a front squat to an overhead press, you want to use the momentum of your legs to drive the bar up as quickly as possible. Again, you're learning to use your body as one powerful unit instead of a collection of isolated muscle parts.

For those of you who have experience with Olympic lifts, you can add them to your full-body routine. However, if you don't, just stay with your full-body routine and concentrate on lifting the load faster than you normally do when bodybuilding.

Another bodybuilding habit that you must break while starting to lift explosively is to stop looking at yourself in the mirror while training. Looking at yourself slows down your velocity.

5. Get your running shoes on

Just about every bodybuilder I know hates to run. I was one of them. When I first started to do conditioning training, long distance road work was the norm. Now new studies have shown that long distance running shouldn't be part of your conditioning regimen. Regular runs of 5 miles or more can zap your strength and eat away at your muscles.

Remember that your hormones control your body composition and overtraining with running will cause your body to release the wrong hormone, namely cortisol, the muscle-wasting hormone.

I know most of you are relieved to hear this and think you don't have to run, but don't think you can sit on your ass. You've still got to sprint.

Sprinting is one of best whole-body movements for overall conditioning. You'll lose fat and build powerful, muscular legs. And since it's a full-body explosive movement, you'll activate fat burning and muscle building hormones.

Check out by Lee Boyce's article about sprinting. Sprinting is painful, but a must. The best part of sprinting is that it doesn't last too long; 30 seconds or less at maximum effort is all you need. If you don't sprint, I don't see how you ever really can achieve elite conditioning.

Once outside, sprint as fast you can for 100 yards or less. The distance isn't important, but the intensity of your run is. Go all out. Remember you're targeting your metabolism so you want your heart rate to be supercharged.

When you add sprints to your conditioning, start off slowly and work yourself up to 10 runs. For those of you who are really resistant to sprinting, don't think of sprinting as cardio or running, but as part of your athletic training. Shift your mental perception of traditional cardio and looking like an emaciated marathon runner and realize that sprinting will build muscular legs.

For those of you who suffer from muscle-loss phobia like me, just think of how muscular world class sprinters are. Visualizing a better, leaner body from sprinting will make the trip down to the track much easier.

6. Rebel against the machine

During the later years of my bodybuilding life, the majority of my workouts took place on machines. No wonder the only gains I made back then were mostly in my gut!

Machines suck for many reasons. Besides moving only in one plane and limiting your range of motion, machines don't allow you to use your core or stabilizer muscles.

Training and developing your stabilizer muscles are important for whole-body compound movements like squats, deadlifts, sprinting, and just about every athletic move out there. Think of your core as a secondary role player. The stronger it is, the more powerful you are in strength moves.

One of the best ways to develop your core is by doing full-body workouts using GPP (general physical preparedness) conditioning tools and avoiding machines that restrict your full range of motion. There are a great variety of strength and conditioning tools to choose from. Just don't go wild like I did and run up your credit card.

Start small and don't rush when stocking up on your new toys. I suggest staying in your salary range and purchasing one new item a month. A medicine ball, jump rope, and a sledgehammer won't break the bank. Kettlebells are affordable if you don't order them online and have to pay the shipping.

You can get tires to throw and larger ones to flip at junkyards and tire stores. Check online and you'll find easy tutorials on how to make a Bulgarian bag and a sandbag. The T-Nation forum featured easy and effective substitutions for the prowler. Having an arsenal of conditioning tools is the trademark of the anti-bodybuilding athlete.

All these conditioning toys have one thing in common — you should train with them for full body, explosive training involving your core as much as possible. Compared to being stuck sitting or even lying down in a machine, these general physical preparedness tools challenge you to train with full range movement in all three dimensions.

So avoid those useless machines, except for the occasional car. Automobiles are great for pushing and they put a hell of lot of pressure on your core, too. At my level, Japanese cars fit the bill, but if you're a bad ass go push around an SUV.

7. Food as gasoline

No doubt the best thing about trying to get big is the bulking part. For me, I was constantly bulking up so it gave me the excuse to always eat. At times, I was force feeding myself with up to 100 grams of protein every 2 to 3 hours. For years, I ate pounds of ground meat. I had to eat a dozen eggs every day. I had to take 20 liver tablets every 3 hours. You all know the drill.

If I didn't ingest a high amount of protein everyday, I felt like my chest shrunk down a shirt size. Seriously, this is how mentally sick my perception of myself was and how mega amounts of food were like a heroin fix to me.

I still believe an athlete should eat protein with every meal and snack, but not the huge amounts that I was swallowing.

Free yourself from the need to be a slave to protein all day long. Doesn't the thought of not having to eat another can of tuna for the rest of your life sound tempting? If not, you're way more mentally insane than I was.

As you make the switch from eating to grow huge muscles to eating to build powerful muscles or to get in shape, try to make healthier and cleaner food choices. In your pursuit of becoming an elite conditioned athlete, you'll grow to understand the relationship between food and performance very fast.

After a high intensity barbell complex workout, you'll feel the effects of the trans fat that you're coughing up from that bag of chips you had the night before. If you vomit after a couple of sprints, you'll think twice about eating fried chicken as a pre-workout snack the next time.

What naturally happened to my clients and I is that we found ourselves craving fruits and plenty of veggies the day before our conditioning work. We also learned instinctively to load up on our glycogen levels so that we could power through our workout.

When you see yourself turning down the temptation to eat that crap that you normally eat, give yourself props. It develops your mental discipline. Mental discipline is the key and you must view your meals as gasoline instead of something that will immediately gratify your senses.

8. Take it as a compliment

Bodybuilders are notoriously known for fishing for compliments. A normal conversation for meatheads sounds something like this:

Meathead #1: "You're looking big."

Meathead #2: "You too. Your arms are looking huge."

Meathead #1: "Thanks. What are you doing for your legs? They're humungous!"

Sound familiar? This type of sad little conversation constitutes 75% of the conversation overheard at any bodybuilding gym. I know because I was guilty of it when I went to the gym. I was always looking for validation from my buddies. I was even great at lying and telling anybody how big he looked, even when he was a pencil neck. Hearing those words, "You're looking big," sure went a long way in feeding my arm workouts when I heard them.

So when my body started to lean out and I started getting in shape, I wasn't prepared for the lack of "looking huge" comments from my peers. It was difficult. Hearing that I was "looking big" was my identity for 20 years. This is who I wanted to be and who I thought I was.

So when the lack of wow comments about my size switched to, "You're looking cut," or, "You're looking good," I took these comments as another way of saying I was shrinking to a bag of bones.

I'm not going to lie to you — this transition was very difficult to my self-esteem, so I'm warning you, be prepared. Some of you will have serious withdrawal problems and will do anything to hear those words, "You're looking big," again.

Just don't slit your wrists. It's just part of the journey to becoming a well oiled strength and conditioning machine. For me, even though I was losing weight I was actually burning a lot of fat. At the same time, my body became more muscular. I wasn't big like I was before, but I wasn't fat like I was, either.

My muscle-to-fat ratio really started to become noticeable. I stopped looking for compliments as I was too busy talking to peers and casual acquaintances at the gym about how I was training differently. The more I started talking about how I moved away from single-part bodybuilding training and methods and now doing heavy compound lifts and high intensity anaerobic training, the more I became comfortable with my new identity.

My fixation with "being big" was finally over. I was now obsessed with becoming "super fit."

The other day, I heard someone describe me as "being buff." It's still not the same as "being big," but hey, I'll take it.

Final Thoughts

I have a friend that's having a rough time giving up his bodybuilding habits while trying to whip himself into shape and looking like a MMA fighter. After trying it out for a month, he gave up and went back to his love of getting big.

Good for him. This isn't an anti-bodybuilding message. If you have the potential to still get huge, I say, lucky you. Go for it.

I wrote this article for those who are looking for a change of pace with their training or just wanted to try something a little different. It doesn't mean you have to give up what you're doing completely. On the contrary, experiment with some of these ideas and incorporate what works for you and takes you to your present athletic and aesthetic goals.

Do a little here and there. Try to combine both worlds or, if it appeals to you, make a commitment to just do the conditioning training.

The main problem I have with the fitness world is that we try to label or put titles on how we train. In the final analysis, no system or tool is superior.

It comes down to one thing...

Just train hard.

The author got his original inspiration from these two guys.

Pick a physique role model and go for it.

If your ultimate goal is to have big biceps, than you're not ready to morph.

The pump is not the end-all and be-all to the conditioning athlete.

You might have to say goodbye to a lot of machines.

Get yourself one fitness "toy" a month.

It should be easy to find an old tire to beat on.

You might not need quite as much protein if you decide to morph from bodybuilder.


Oct 16, 2009
Awesome post.
Ive been thinking alot about overall fitness lately. After some car accidents and various injuries, also inching up on my 30th bday, Id like to mix some bodybuilding with overall athletic exercises. This article hit on some solid points I havent thought of.
Thanks OP


New member
Oct 20, 2010
Agreed, bro, awesome post. I really learned a lot. My wife is a runner by trade and she incorporates sprinting in her routine. She does not run distance anymore. Maybe about 2-3 miles. My "big" days are over. I am 52 and would now like to be more "cut and ripped" than huge and massive. Easier on my joints. LOL. Again thanks, and I will be incorporating a lot of this article into my workouts.


New member
May 9, 2010
Better Goals

When I resumed serious training, I forced myself to accept that years of isolation exercises left me with a chest disproportionate to the rest of me. I was unbalanced. This time my core training focuses on the big four - Squat, Deadlift, Military Press and Bench Press. There is no comparison to my prior training. I consistently make small gains. I'm proportional - my legs look they should, my traps, neck and back look big on my 5'8" frame. And I am MUCH stronger than I ever have been!

I always do assistance exercises, usually higher volume with minimal rest between sets to get the heart rate up. On non-workout days I do active recovery with interval circuits. Counterintuitively, the interval training helps recover from heavy workouts.

The next addition to my training is strongman event training. Can't wait...
Last edited:


Nov 8, 2008
Good post. Puts things into perspective for most of us. Really like the part about obsessing about the next meal or you need X amount of grams of protein at a certain time. I have been trying to get away from that mentality.


New member
Oct 25, 2010
Great article puts alot of light on what alot of people do and how they can fix it. I for one am one of those who does a 5day spilt one body part per day but after reading this come Monday I'm switching up my routine :)


New member
Dec 6, 2009
Good post. Puts things into perspective for most of us. Really like the part about obsessing about the next meal or you need X amount of grams of protein at a certain time. I have been trying to get away from that mentality.

Comin to grips with this takes your training & your life to a new level.. I used to stress so much about missing a workout and meals. It would cause other issues, like being an Ass to my girlfriends. Though they probably deserved it, Bitches :D

I allways work to major body parts during my work outs. I get a Fkn hell of a cardio work out and I am able to let the major muscle groups recover during sets with out rest. It does look funny running from 1000lb leg press to bench. I get alot of looks from other hardcore lifters..:)

I have had a couple guys try to work out with me.. LOL, I told them not to eat to much before they lifted ;cheeky-sm


Active member
Kilo Klub Member
Jan 11, 2009
This is a great article. Let me ask you this. Is athletic training like this and bodybuilding mutually exclusive? Or does it need to be?

I never use machines, always do full compound mutli joint movements, I do sprint work too.

I don't do allot of circuit training but I have in the past. I wonder if you could get the best of both worlds?


New member
Nov 27, 2007
I absolutely love this article, it speaks volumes for those who are willing to listen.

I will never stop loving bodybuilding, I will admire those with the genetics to gain muscle and be huge and vascular but I have come to see that it will never be me. I am 37 years old now, I began bodybuilding at 13 years old, taking the book, Arnold's Encyclopedia of Modern Bodybuilding into my skinny little arms and devouring it over and over again to the point it fell apart and I kept it enshrined so as not to lose a page. The images of Bertil Fox, Arnold, Franco, Zane, Nubret, Oliva (good God), and so many others permeated my soul and drove me to pick up weights and gain as much muscle as I could.

I started at 115lbs, arms were 11 inches around and by the time I graduated from high school, I was somewhere near 180lbs. I came back and visited, and I heard the comments from some of the underclassmen who knew me, they whispered "damn, he got big" and my arms flared out with pride. Little did they know I followed a diet of eating three large cheesecakes in two weeks to gain the last 15 lbs of fat, I mean muscle, to make me appear 'bigger.' I ate cheesecake for breakfast, lunch, snacks and dinner and I gained weight, and I carried it well. lol.

Over time, I added a bit more muscle, wasted thousands of dollars on supps that did nothing but drain my wallet, overtrained more and more, went to college and went to the darkside, and blew up and got stronger and stronger, but still, never really looked like a bodybuilder, just a bloated person who appeared to lift weights with some regularity. Of course I thought I looked like a bb'er, but looking back, I know I never did.

Fast forward, I still see myself as a skinny kid from back in the day even though I get told quite a bit that I'm big and I know I am, larger than the average guy but still I don't look like a bodybuilder, especially with my shirt off. I have been 210lbs with 13%bf (my lowest ever) I have been up to 245-250lbs on my 5'8" frame, with at least 15-18 percent bf and I'm being nice to myself and while I looked huge to those who saw me, I looked more like a beached whale out of clothing and I wasn't happy. I mean, I've been involved in bodybuilding for so long, WTF man?!! I then found out how not in shape I was when a partner of mine and I answered a call about a woman whose husband tried to kill her. I asked her, "how big is he?" She said, he's about your height, not as big, but he's crazy. Pfft, so what, look at me I said to myself, I got this. So we found the guy, he didn't listen, we fought him, and fought him and fought him for three minutes we fought this guy and we didn't win and by the time it was over, I was gassed and winded and gasping for every last bit of air and he escaped. I thought I could overpower the guy, I mean, I was strong wasn't I? Or was I all show and no go? That seemed to be the an extent.

I made the commitment that my bodybuilding days needed to give way to more conditioning and a bit more strength specific training, not curls, or leg extensions, or flat bench flyes or lying tricep extensions. I am not one to say, that functional training is better than bodybuilding because I don't buy that term, functional training or functional muscle, all muscle is functional but the bigger you are, the more oxygen you require to feed those muscles in situations where every moment counts. I'm not a crossfit follower, I don't agree with alot of their Olympic movements for high reps but I've found merit in cleans, in snatches, in high pulls, and some other strongman training but I've committed to GPP work alot more than I used to. Have you tried to bang out 120 sledgehammer swings on a tire for time? Do you know how effective Farmer's Walks are for both strength and conditioning? Have you attempted a burpee? Ten years ago I'd have said who needs that crap, today I say it's not only fun but if you need better endurance while having fun, then try it and not only that but you get a bit of a chiseled look too.

I don't find, like the author, that GSP has a great physique, but there are many MMA fighters who have rugged musclular physiques. It's a personal choice on how you want to look and where your priorities are in life. I am not going to compete, I love being muscular and big, but I'm not big by bodybuilding standards and I want to be as in shape, as lean, as muscular as I can be; and able to tie my shoe without having to take a big breath, but that's me. I've come to terms with it, I've accepted that I needed to stop eating everything I could get my paws on, start paying attention to my diet, but not so much that it rules my life, and focus on things in training that I liked and that worked and if I got smaller and leaner than so be it. One things we all forget is that a leaner look casts the illusion of being bigger.

Like the author said, if you love getting huge, do it and do it well, but training for overrall fitness, strength, conditioning and muscle is a fun and doable style. I always feel the pull to go back to training only for size and the rest be damned but for me, it's been fun, although hard, to see myself getting leaner and being able to do things without breathing so dang hard. I'd venture to say I might look a little bit more like a bodybuilder now than when I actually tried to train like one. You can fool those around you but we are our own biggest critics when it comes to how we look and we can't hide ourselves from the truth.

Excellent post Razor, very motivational regardless of one's goals.


Active member
Oct 13, 2004
Post has a message but I wouldnt call what he described a bodybuilder. No bodybuilder would concentrate on just arms and Besides it is possible to be large, strong, and athletic. Still though I get the main point and I myself have started doing more cardio and running for health.


New member
Mar 11, 2009
Excellent post. I find that the concentration on the mental parts behind your ideas the best part. I have never wanted to be "bulging" but I do want to model myself after an athlete and even since I started I have had an idea of what I wanted.
One thing I have found with my years of body workouts. The gains in coordination, total dexterity, and overall movement stay with you EVEN if you stop for a good deal of time.

My own weight has fluctuated as low as 185 and as high as 290:eek:
Yet during that time, I am constantly considered "freakishly athletic" by friends and family. I account this to martial arts (which if done correctly increases total body awareness and obviously dexterity) and total body workouts. Even at my heaviest I found that my 'quick twitch' speed and ability to move with incredible quickness never left me. In fact it was the times that I was the heaviest that people found me the most impressive in my abilities.

Now that I am in the middle, 230, I find that it is just a bit higher than I want to be, working on that right now, but again the whole body workouts seem to help me a great deal. Even as I get older and my metabolism has slowed and I have had to add 'research metabolism boosters' I still have so many benefits from this kind of workout.

Some things I would also add/suggest/verify about the post:

Modeling after an athlete is such an incredibly good way to motivate. Especially because they are total body health reflections. Excellent cardio, bf% low, muscle build correct, examples.

If any of you get a chance, incorporate a couple martial arts or MMA workouts into your day and you will see your ability explode. A heavy-man sandbag(for imitating throws and tosses) is a great way to build muscles that are incredibly underused and increase balance, coordination, and core.

Heavy Rope work(those old ropes you used to climb in school) can be added to a workout to increase strength, muscle flexibility, core improvements, and tendon durability. There are good online resources for these exercises such as the 'Whip', the 'Pull', and the 'Double Dutch"

One particular exercise for me is the most important and I never miss it. The kneeling jump. Kneel down and explosively jump as high as you can. Even just doing it 10-20 times. It is a whole body effort with even the arms being incorporated as you stretch your hands above your head.

Great post sir. It is a reminder that there are a good deal of different things to want to attain.


Active member
Sep 3, 2010
This post is a interesting read.... As i do not agree with everything said in it, some stuff I do.... but I do hope it gets some of us to step back from your "routine" and actually think...while i do not advocate full body workouts for serious competitive bodybuilders, isolation using machines only is not the route either.

I think the most beneficial thing to most "bodybuilders" , as I use that term very loosely...because I have met so many bodybuilders in my time, that have never stepped on a stage or even dieted for a show.... Is to step back, take a picture of yourself with your shirt off, in normal light (not that good shadow everyone is looking for) and without a pump...and look at your body. If its not what your looking for, then you need to re-evaluate your routine, or one you have probably copied from someone else. The best thing anyone can do is to learn their own body, how it responds to training and food.

At 33 years old and 18 years of doing this, I have also come to grips I will never be mr. O or even close to it. Yes I can compete at 235, offseason at 275.. but I am tired of looking bloated and fat in the offseason, and honestly after one back surgery and my joints hurting me everyday, I feel if my body is starting to break down...its time for me to hang up the trunks, diet this year like normal and go into just maintaining and go back to focusing on some of the finer things in life, then the bodybuilding lifestyle. I need to learn this year to relax a bit..if I miss a workout, no biggie. If I eat a pizza, the world will continue to spin. etc..

best of luck to everyone and reaching their goals.


NPC Judge
Dec 23, 2004
My hat is off to you Razorcuts, one of the very best and most heartfelt posts ever written for this forum!

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