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okay, here we go..a little late but, better late than never. the gentleman in question is a nabba competitor that resides in europe. i have talked to him on and off for months now and since he has a little different take on things than normal , i decided to write about him. he has done very well in nabba contests and is known in europe but, if ya do not follow the euro scene you may not know him. he is very well read in exercise phys and comes from a physical therapy background. he diffinitely has a different take on working out than normal and his drug routine is much different than what we here in the states are used to reading. as of this writing, he is 268 pounds and fairly lean. he stands 5'8 or as he puts it "thereabouts". he is thirty six years old.
his workouts are not normal in regards to what we read about in most muscle magazines. he trains 3 to 4 days a week and groups his bodyparts by upper and lower. he believes that you can not ever isolate any muscle group so why bother to try. so why not give the whole upper body a chance to recup rather than constantly tearing it down?? he also believes in very low volume and believes in alternating between muscle groups. example: he will come in to train upper body. he will warmup with flat db press for two warmups. he then does one all out set for about 8 to 10 reps. he then will go and do low pulley rows for one all out set. the rest time between all exercises is two minutes, which he keeps a close watch on. he will then hit a side lateral movement for again, one all out set. then back to chest where he will go to smith machine inclines for one all out set. after a brief rest he moves to chins where he will do one set all out. next is smith machine overhead presses for one allout set. next is pec dek where he hits one last set for chest. then db rows for the last set of back then on to the last set of delts which is rear delt laterals. he then heads for the smith machine again and does one all out set of close grip benches. this is follows by standing db curls..then on to pushdowns followed by hammer or reverse curls. he ends the workout with one set of weighted crunches then one all out steep incline situps. he then takes a day off and proceeds with the next workout which is lower body. he starts with smith machine squats with feet out in front of his hips a little. after two warmups, its one all out set. he then goes to the seated leg curl and performs one all out set...the typical two minutes rest applies. after the leg curls he goes to the leg press which he performs with the feet a kittle high on the platform so as to not irritate the kness. he performs one all out set. then on to stiff legged deads using dumbells. again, one all out set to failure. lunges finish the routine. he then heads to calves where he performs two all out sets on either the leg press or the donkey calf machine. he believes that seated are a waste of time (i concur completely) as they do not hit the gastroc effectively. another day or two of rest and he starts over.
the way he performs his sets are also different. he believes in no momentum in the beginning of the set. he does a three count negative and a contolled positive. a slight pause at the top and down it goes again...only after he completes atleast 6 reps this way and believes he can not complete another rep, will he start using a explosive movement to try and maintain a longet time under tension and fry what is left of the muscle. he can usually get another two reps this way. he believes the biggest mistake in bodybuilding is watching the pros train. loose form and choppy reps are not his style but, when i asked him why he belives they do this he responded " they have lost the ability to train. they reply heavily on the drugs and for the genetically gifted that type of workouts work..but, that does not mean that they could not make better progress the right way...plus, i would rather save my joints and place the muscle under the load....i like the fact that i never have had a serious injury" when i asked how the pros can rtespond to the higher volume he said " look , you can bring up many pros who seemingly respond to high volume..again they are very gifted..most of us are not that gifted..plus the sooner i am out of the gym the sooner i can eat. that is where the growing happens" he also believes , for example, that if you can not stop the weight in the contracted position it is much to heavy..i.e. side lateral and rows. now on to DRUGS!!!
he is not a big believer in large amounts of test..he just does not care for it..he loves tren/ fina. and he likes to stick to milder anabolics in addition to the tren. he does use low amounts of test in most of his cycles. no higher than 500-600 mgs. but, tren is admistered everyday along with , usually, winny. he usually tries to maintain a low bf % all year. this is the highest bodyweight he has gone and does not feel comfortable in it. he usually tries to gain no more than twenty pounds over his contest weight.. he stated that when he has done high amounts of test in the past, he had to use anti e's to keep the bloating down and just did care for the feeling of the test. when he is off cycle he still is not completely off. he states that he will still run one dose of dbol after his workouts and on his rest days first thing in the morning. he stated this allows for his htpa to come back to a more normal range because of how fast the dbol is in and out of his system. usually 30 mgs once a day.. he loves gh when he can afford it but, like to run it atleast for 3 months..if not he will not bother. he does not like insulin..he stated that regardless of what he did, he got fat on it...i asked about site injection with anabolics...he laughed. he stated that it just does not work and he does not care who says it does..he said that even with esterless compounds it is a usless proposition. he does like injecting all over the body but, not for the growth but, because he like to give certain areas i.e. his ass, a rest. i asked about synthol. he stated that he does believe that it can help stretch the tissue allowing for more growth. he did it for a period of time in his delts and he belives it help tremendously..he also stated that if you can tell if a guy has done it ,than he has done it wrong. he staes that most of his cycles are 24 weeks with a 2 month "off" period.
BACK TO THE WORKOUT. he did make a statement i found interesting. he stated that we do not rest long enough between sets. he said one of the reasons he alternates bodyparts the way he does is so that the other bodypart can rest. he stated that we ignore the fact that the "nerves that fire the muscle" need to take a longer rest to give them full power. he said that shorter rest periods are not "wrong" for a different stimulus but, the vast majority of our sets should be with long rest periods. he statde the only way to do this and be out of the gym in a timely fashion is to alternate. i threw some words at him and made him tell in a word his first thought....here it goes. BODYBUILDING- "religion" DECA- "overrated for the money" TRAINING- "science" DAVE PALUMBO- "underrated" EUROPEAN BODYBUILDING- "awesome" DORIAN YATES "God" RONNIE COLEMAN- "alien" ARNOLD- "who" SERGIO- " no one word can describe him" FLEX WHEELER- "a waste of potential" GYMS OF EUROPE- "hardcore" LOVE OF YOUR LIFE- "the gym..she never lets me down" stay tune for prt 6 tomorrow...
his workouts are not normal in regards to what we read about in most muscle magazines. he trains 3 to 4 days a week and groups his bodyparts by upper and lower. he believes that you can not ever isolate any muscle group so why bother to try. so why not give the whole upper body a chance to recup rather than constantly tearing it down?? he also believes in very low volume and believes in alternating between muscle groups. example: he will come in to train upper body. he will warmup with flat db press for two warmups. he then does one all out set for about 8 to 10 reps. he then will go and do low pulley rows for one all out set. the rest time between all exercises is two minutes, which he keeps a close watch on. he will then hit a side lateral movement for again, one all out set. then back to chest where he will go to smith machine inclines for one all out set. after a brief rest he moves to chins where he will do one set all out. next is smith machine overhead presses for one allout set. next is pec dek where he hits one last set for chest. then db rows for the last set of back then on to the last set of delts which is rear delt laterals. he then heads for the smith machine again and does one all out set of close grip benches. this is follows by standing db curls..then on to pushdowns followed by hammer or reverse curls. he ends the workout with one set of weighted crunches then one all out steep incline situps. he then takes a day off and proceeds with the next workout which is lower body. he starts with smith machine squats with feet out in front of his hips a little. after two warmups, its one all out set. he then goes to the seated leg curl and performs one all out set...the typical two minutes rest applies. after the leg curls he goes to the leg press which he performs with the feet a kittle high on the platform so as to not irritate the kness. he performs one all out set. then on to stiff legged deads using dumbells. again, one all out set to failure. lunges finish the routine. he then heads to calves where he performs two all out sets on either the leg press or the donkey calf machine. he believes that seated are a waste of time (i concur completely) as they do not hit the gastroc effectively. another day or two of rest and he starts over.
the way he performs his sets are also different. he believes in no momentum in the beginning of the set. he does a three count negative and a contolled positive. a slight pause at the top and down it goes again...only after he completes atleast 6 reps this way and believes he can not complete another rep, will he start using a explosive movement to try and maintain a longet time under tension and fry what is left of the muscle. he can usually get another two reps this way. he believes the biggest mistake in bodybuilding is watching the pros train. loose form and choppy reps are not his style but, when i asked him why he belives they do this he responded " they have lost the ability to train. they reply heavily on the drugs and for the genetically gifted that type of workouts work..but, that does not mean that they could not make better progress the right way...plus, i would rather save my joints and place the muscle under the load....i like the fact that i never have had a serious injury" when i asked how the pros can rtespond to the higher volume he said " look , you can bring up many pros who seemingly respond to high volume..again they are very gifted..most of us are not that gifted..plus the sooner i am out of the gym the sooner i can eat. that is where the growing happens" he also believes , for example, that if you can not stop the weight in the contracted position it is much to heavy..i.e. side lateral and rows. now on to DRUGS!!!
he is not a big believer in large amounts of test..he just does not care for it..he loves tren/ fina. and he likes to stick to milder anabolics in addition to the tren. he does use low amounts of test in most of his cycles. no higher than 500-600 mgs. but, tren is admistered everyday along with , usually, winny. he usually tries to maintain a low bf % all year. this is the highest bodyweight he has gone and does not feel comfortable in it. he usually tries to gain no more than twenty pounds over his contest weight.. he stated that when he has done high amounts of test in the past, he had to use anti e's to keep the bloating down and just did care for the feeling of the test. when he is off cycle he still is not completely off. he states that he will still run one dose of dbol after his workouts and on his rest days first thing in the morning. he stated this allows for his htpa to come back to a more normal range because of how fast the dbol is in and out of his system. usually 30 mgs once a day.. he loves gh when he can afford it but, like to run it atleast for 3 months..if not he will not bother. he does not like insulin..he stated that regardless of what he did, he got fat on it...i asked about site injection with anabolics...he laughed. he stated that it just does not work and he does not care who says it does..he said that even with esterless compounds it is a usless proposition. he does like injecting all over the body but, not for the growth but, because he like to give certain areas i.e. his ass, a rest. i asked about synthol. he stated that he does believe that it can help stretch the tissue allowing for more growth. he did it for a period of time in his delts and he belives it help tremendously..he also stated that if you can tell if a guy has done it ,than he has done it wrong. he staes that most of his cycles are 24 weeks with a 2 month "off" period.
BACK TO THE WORKOUT. he did make a statement i found interesting. he stated that we do not rest long enough between sets. he said one of the reasons he alternates bodyparts the way he does is so that the other bodypart can rest. he stated that we ignore the fact that the "nerves that fire the muscle" need to take a longer rest to give them full power. he said that shorter rest periods are not "wrong" for a different stimulus but, the vast majority of our sets should be with long rest periods. he statde the only way to do this and be out of the gym in a timely fashion is to alternate. i threw some words at him and made him tell in a word his first thought....here it goes. BODYBUILDING- "religion" DECA- "overrated for the money" TRAINING- "science" DAVE PALUMBO- "underrated" EUROPEAN BODYBUILDING- "awesome" DORIAN YATES "God" RONNIE COLEMAN- "alien" ARNOLD- "who" SERGIO- " no one word can describe him" FLEX WHEELER- "a waste of potential" GYMS OF EUROPE- "hardcore" LOVE OF YOUR LIFE- "the gym..she never lets me down" stay tune for prt 6 tomorrow...
