Diet Fundamentals: Know Your Body (Part 1)

Well, we're getting closer to the goal of creating, understanding and sustaining a realistic meal plan with the goal of increasing lean muscle mass and and keeping body fat composition to a minimum. I've touched on several important calculations that are designed to give you a better understanding on how to tailor your body's unique nutritional requirements to suit your body composition. But one thing I have yet to mention is the importance of knowing your body type, and the specific demands that your body type will place on your diet and nutritional requirements.

Human Beings are born with a variety of different physical characteristics. Some are taller or shorter, lighter or darker, wider or narrower in the shoulders, longer and shorter in the leg; they have higher or lower natural levels of endurance, and so on. One popular method of categorising all these various body types recognises three fundamentally different physical types, called Somatotypes.

The Ectomorph

Characterised by a short upper body, long arms and legs, long and narrow feet and hands, and very little fat storage; narrowness in the chest and shoulders, with generally long, thin muscles.

The Mesomorph

Large chest and, long torso, solid muscle structure, and great strength.

The Endomorph

Soft musculature, round face, short neck, wide hips, and heavy fat storage.

Of course, no one is entirely one type but rather a combination of all three types. This system of classification recognises a total of eighty-eight sub-categories, which are arrived at by examining the level of dominance of each basic category on a scale of 1-7. For example, someone whose body characteristics were scored as ectomorphic (2), mesomorphic (6), and endomorphic (5) would be an endo-mesomorph - basically a well-muscled jock type but inclined to carry a lot of fat.

Although the fundamentals of bodybuilding training apply to all the somatotypes, individuals with different body types often respond very differently to training, and what works for one type may not necessarily work for another. Any body type can be developed by proper training and nutrition, but individuals with different body types will find it necessary to initially approach their training with different objectives, even though they may share the same long-term goals.

Understanding your own body type can save you a lot of time and frustration. An ectomorph who trains like an endomorph is likely to overtrain and not grow. The endomorph who thinks He is more mesomorphic will grow, but will always have trouble keeping His body fat down. Certain principles of training are the same for everybody. But how you organise your training and how to integrate it with diet and nutrition can be profoundly different depending on what kind of body type nature has given you.

Ectomorphic Training

The extreme ectomorph's first objective is gaining weight, preferably in the form of quality muscle mass. He will not have the strength and endurance for marathon training sessions, will find that muscle mass develops very slowly, and will often have to force himself to eat enough to ensure continued muscle growth. Therefore, the following recommendations are applied to ectomorphs:

1. Include plenty of power moves for a program that builds maximum mass. Your program should tend toward heavy weight and low reps (in the 6-8 rep range after proper warm-up).


2. Learn to train intensely and make every set count. That way, you can keep your workouts relatively short and still make substantial gains (perhaps 14-16 sets per major body part rather than 16-20). Make sure to get enough rest between sets and give yourself enough time to recuperate between workouts.


3. Pay careful attention to nutrition; take in more calories than you are accustomed to, and if necessary, use weight-gain and protein drinks to supplement your food intake.


4. Remember, you are trying to turn food energy into mass, so be careful not to burn up too much energy with excessive amounts of other activities such as aerobics, running, swimming and other sports. Some cardio exercise is both desirable and necessary for good health, but anyone who spends hours a day expending large amounts of physical energy outside the gym will have a lot more trouble building muscle while in the gym.

To be continued...

Diet Fundamentals: Energy (Part 2)

Continued from Diet Fundamentals: Energy (Part 1)...

At the end of last week's blog, I was talking about Lean Body Mass (LBM) - how to calculate it, it's importance to your training and why you should keep track of it to determine the progress of your exercise regime. One thing that I haven't yet mentioned is how to determine your body fat composition. As this is the crucial element to your LBM calculation, it's worth spending a little time on. Most people now understand that to have a healthier body is to have a leaner body, regardless of muscle-gain and fat-loss objectives.

There are a surprising number of methods to Body Composition Analysis (BCA). Many are entirely impractical for you or I to utilise on a day-to-day basis. However, below are two ways to help determine body fat percentage that are accessible to the average joe, and not Universal Soldiers:

Calipers (Anthropometry - Skinfold Measurements).

Using hand-held calipers that exert a standard pressure, the skinfold thickness is measured at various body locations (3-7 test sites are common). Then a calculation is used to derive a body fat percentage based on the sum of the measurements. The caliper method is based upon the assumption that the thickness of the subcutaneous fat (found just under the skin) reflects a constant proportion of the total body fat (contained in the body cavities, and that the sites selected for measurement represent the average thickness of the subcutaneous fat. Skinfold measurements are made by grasping the skin and underlying tissue, shaking it to exclude any muscle and pinching it between the jaws of the caliper. Duplicate readings are often made at each site to improve the accuracy and reproducibility of the measurements.

Generally speaking, skinfold measurements are easy to do, inexpensive and the method is portable. Overall, results can be very subjective as precision ultimately depends on the skill of the technician and the site measured. The quality of the calipers is also a factor; a constant specified pressure is required. Models available for home use have a tendency to be inaccurate compared to professional versions, and obese subjects prove a challenge, as it is difficult to pinch the skinfold correctly. Bottom line: easily accessible, more of an estimate than a measurement.

BIA (Bioelectrical Impedance)

The only method that is based on measuring something, not estimating anything, is Bio Impedance measuring. BIA is a way of measuring electrical signals as they pass through fat, lean mass, and water in the body. Through laboratory research, we know the actual impedance or conductivity of various tissues in the body, and we know that by measuring current between two electrodes and applying this information to complex proven scientific formulas, accurate body composition can be determined. The fact that the measurement is based on a reading of lean mass and not an estimate of fat mass, lends to a much more comprehensive testing method and results. The good news? BIA scales are becoming increasingly common in gyms and health clubs, although due to the repetitive wear on the equipment, the values should still be used as a guide line. (The last time I tried to measure my body fat percentage, I was at 16% yet I had visible veins in my abs!). Still, regardless if the value is true or not, the consistency in the measurement should still allow you to keep a fairly accurate track of your gains and losses.

Eating And Training

Many young bodybuilders ask for advice about what and when they should eat in relation to their training program. The muscles require an ample supply of blood during training, since a lot of the pump you experience is from blood swelling up your muscles. But if the digestive system is also using excess amount of blood to digest a big meal, there won't be enough to go around and your muscles will suffer for it. When you eat too heavily before training, you are setting up a conflict in the body, a demand for excess blood in too many places at once. This is why your parents were always righ when they told you not to go swimming soon after eating; a lack of adequate blood supply to the muscles used in swimming can lead to problems like severe cramps. Training with a full stomach can be a very unpleasnt experience. You feel bloated, sluggish, and slow, and a really hard setcan make you feel nauseated.

The body metabolises food at different rates. It takes from 2 to 6 hours for the stomach to empty its contents. Foods rich in carbohydrates digest frst, followed by protein foods; fatty foods are the last to leave. When you wake up in the morning and haven't eaten anything for 8 to 12 hours, your body is depleted of carbohydrates. Since carbs are needed to produce the glycogen the muscles need for intense contraction, it makes sense to eat a high-carbohydrate breakfast before going to the gym to train in the morning.

A light meal of fruit, fruit juice, or toast can be eaten before you train and will give you energy without slowing you down. Howver, a breakfast that includes eggs, meat or cheese - all high in protein and fats - will take longer to digest, so you would do better not to eat foods like these before you train.

It is not a good idea to eat a big meal immeadiately after a workout either. You put your body under great stress when you train and you need to give your system time to return to normal, for the blood to leave the muscles and the stress reaction to dimminish. A protein or protein/carb supplement drink after a workout supplies needed nutrition to satisfy the demands created by training in a form that is easy on your digestive system. Check out Explosive Nutrition's range of post-workout products. By the time you shower, get dressed and leave the gym your system will return to a more normal state and you can sit down to a nutritious balanced meal of 'real food'.

To be continued...

Diet Fundamentals: Water, Vitamins & Minerals

Water

Water, a major component of the body, is often overlooked as a vital nutrient. It acts as a means of transportation for the various chemicals in the body's system and is the medium in which the various biochemical reactions among the basic nutrients take place. The body is made up of 40-60% water. Muscle is composed of 72% water by weight, whereas fat weight is only 20-25% water. This means that diets or activities that result in excessive fluid loss have a significant effect on muscle size. Furthermore, without sufficient intake of water, you become dehydrated. Your body begins to retain water to protect itself, and much water is stored subcutaneously (below the skin), which smooths out muscular definition dramatically.

Retained water becomes contaminated because your kidneys can't filter out contaminants properly when you're dehydrated. The liver is then called upon to help process these waste products, which interferes with one of it's main functions, breaking down body fat. So without sufficient water in your body you're likely to end up water-logged, bloated, and obese - which is disastrous for an individual working for maximum muscle definition.

This also leads to problems with sodium. When you're dehydrated, sodium can't be adequately flushed from the body, causing further water retention, and any additional sodium ingested in your diet simply aggravates the problem. For anyone involved in intense exercise, the need for water is at least eight 12-ounce glasses per day. To save you doing the math, allow me:

96 ounces of water = 5 pints (or just under 3 liters)

Some bodybuilders drink even more than this, and I would suggest the above as a minimum. And remember that water in solution doesn't count - you need pure water, not juice, soft drinks, coffee, tea, or some other substitute.

Vitamins

Vitamins are organic substances that the body needs in minute amounts and that we ingest with our foods. Vitamins do not supply energy, nor do they contribute substantially to the mass of the body; rather, they act as catalysts - substances that help to trigger other reactions in the body. The two basic categories of vitamins are water-soluble and fat-soluble. Water-soluble vitamins are not stored in the body, and any excess amounts are flushed away in your urine. Fat-soluble vitamins are dissolved and stored in the fatty tissues of the body. It is necessary to take in water-soluble vitamins on a daily basis, but fat-soluble vitamins can be ingested less often.

Water-Soluble Vitamins:

B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 (Pyridoxine), B12 (Cyanocobalamin), Biotin, Folate (Folic acid), Vitamin C (Absorbic acid), Vitamin A (retinol)

Fat-Soluble Vitamins:

Vitamin A, D, E, K

Minerals

Minerals are inorganic substances that contain elements the body needs in relatively small amounts. There are 22 metallic elements in the body, which make up about 4% of total body weight. Minerals are found abundantly in the soil and water of the planet, and are eventually taken in by the root system of plants. We obtain minerals by eating the plants are the animals that eat the plants. If you eat a variety of meats and vegetables in your diet, you can usually depend on getting sufficient minerals. Minerals in the body play an important part in a variety of metabolic processes, and contribute to the synthesis of such chemical compounds as glycogen, protein and fats. Following is a basic guide to the most important minerals the body needs in substantial amounts

Calcium

Essential for strength of bones and teeth. Found in milk products; vegetables such as Kale, turnip greens, and mustard greens; tofu; and seafood such as sardines, clams and oysters. Lack of calcium can cause muscular cramping and, in the long-term, osteoporosis. RDA: 1200mg for males 11-24; 800mg for males 25+ (not to appear sexist)

Phosphorous

A component of every cell, including DNA, RNA and ATP. Found in whole-grain cereals, egg yolks, fish, milk, meat, poultry, legumes, nuts. Essential in the regulation of body pH. RDA: 1200mg for males 11-24; 800mg for males 25+

Magnesium

Present throughout the body, an activator of enzymes involving most processes in the body. Found in green vegetables, legumes, whole-grain cereals, nuts, meat, milk, chocolate. RDA: 400mg for males 15-18; 350mg for males 19+

Sodium

Regulates body fluid levels, involved in activating muscular contraction. Sodium is available in common table salt and in most foods except fruit, particularly in animal foods, seafood, milk and eggs. Excess sodium tends to increase water retention and is associated with elevated blood sugar levels. Lack of sodium can cause muscular weakness and cramping. Personally, I recommend taking in no additional sodium other than what is already found in your food. These days, the old saying "Ignorance is Bliss" has never been more true, but especially with sodium: ALWAYS READ THE FOOD LABEL - the nutritional information of many seemingly healthy foods and meals can reveal a deceptively high amount of sodium. Beware of sauces, soups and marinades in particular. RDA 1,100mg to 3,300mg.

Chlorine

A component of digestive fluids and functions in combination with sodium. Found in table salt, meat, seafood, eggs, milk. RDA: 1,700 to 5,100mg

Potassium

Involved in protein and carbohydrate metabolism, functions inside cell (in combination with sodium outside) to control fluid osmosis. Found in meat, milk, cereals, vegetables, fruits, legumes. Deficiency can result in muscular weakness. RDA: 1, 875mg to 5,625mg

Sulphur

Needed for synthesis of essential metabolites. Found in protein foods such as meat, seafood, milk, eggs, poultry, cheese, legumes. No RDA recommendation.

Other minerals are important to the body, but at levels of only a trace amount per day. These include: Iron, zinc, copper, Iodine, manganese, Fluoride, Molybdenum, Cobalt, Selenium, Chromium.

Diet Fundamentals: Fats

Fats are the most energy-dense of the three macronutrients (protein, carbohydrates, fats). Fats are made up of the same elements as carbohydrates - carbon, hydrogen and oxygen - but the way the atoms are linked together is different. (Oils, by the way, are simply fats that are liquid rather than solid at room temperature). Fats, which can be found in both plants and animals, are insoluble in water. They are grouped in three categories: simple fats (triglycerides), compound fats (phospholids, glucolipids, lipoporoteins), and derived fats (cholesterol).

Fats in the body serve three basic functions:

1. They provide the major source of stored energy (body fat)


2. They serve to cushion and protect the major organs


3. They act as an insulator, preserving body heat and protecting against excessive cold.
   

Fat is the most calorie-dense of any nutrient. A pound of fat contains about 4,000 calories, as opposed to 1,800 calories stored in a pound of protein or carbohydrate. When you exercise, assuming you stay within your aerobic capacity (not getting out of breath), the body uses fats and carbohydrates for energy on about a 50-50 basis. But the longer you continue steady exercise, the higher the percentage of fat is used. After working three hours or so, the body may derive as much as 80 percent of its energy from fat.

Fat molecules differ biochemically in their composition, being either saturated, unsaturated, or polyunsaturated. These terms simply refer to the number of hydrogen atoms that attach to the molecule. To use an analogy, consider a ball of string: Saturated fat is like a length of string in a badly tangled mess. Unsaturated is like string with only a few tangles. And Polyunsaturated fat is like neatly coiled string without the sign of a tangle. The more saturated (tangled) the fat, the more likely it is to remain in the body and clog arteries, adding to the risk of heart disease.

In addition to other factors, diets high in saturated fat tend to raise the cholesterol level of the blood. Therefore, health experts recommend that about two thirds of your fat intake be polyunsaturated fats.

Saturated fats are found in foods such as:

Beef, lamb, pork, chicken, shellfish, egg yolks, cream, milk, cheese, butter, chocolate, lard, vegetable shortening.

Unsaturated fats are found in:

Avocados, cashews, olives and olive oil, peanuts, peanut oil and peanut butter,

Polyunsaturated fats are found in:

Almonds, cottonseed oil, margarine, pecans, sunflower oil, corn oil, fish, mayonnaise, safflower oil, soybean oil, walnuts.

Essential Fatty Acids (EFA's)

Fats are an absolutely necessary nutrient in a healthy diet. But bodybuilders today often go on such low-fat diets that they develop dietary fat deficiencies. However, foods and supplements are available that supply these "good" fats in the necessary amounts. Some examples are: Fish oil - instead of low fat fish, try salmon, trout or mackerel. Fish fats cannot readily be made in the body, but are needed by organs (especially the brain). You can also take fish oils in supplement form. Polyunsaturated vegetable oils - two valuable oils are linoleic acid(Omega-6 fatty acid) and linolenic acid (Omega-3 fatty acid). Supermarket oils, such as corn, sunflower and safflower oils, cannot provide linoleic acid. Soybean oil is the only supermarket oil that contains linolenic acid. Flaxseed oil, which can also be found in walnuts and pumpkin seeds, is the ideal source of linolenic acid. Oleic acid (Omega-9 fatty acid) is considered essential but not technically an EFA, as the body can manufacture a limited amount, provided essential EFAs are present.

On the subject, I am a firm believer in the benefits of taking CLA supplements, and consider it a fundamental supplement that both athlete and non-athlete alike should take. CLA - Conjugated Linoleic Acid is a widely studied supplement that has been shown to:

• Reduce overall bodyfat


• Breakdown saturated fat and lower bad cholesterol


• Prevent depositing of fat in buttocks, thighs and hips in women (love handles for men)


• Increase lean muscle mass and improve overall muscle tone.


• Support sustained weight loss.
  

Further more, CLA is also a natural source of essential Omega 6 fatty acids, anti oxidants (vitamin E) and other compounds known to support healthy immune systems.

MCTs - Medium-chain triglycerides are obtained from coconut oil. MCTs have an unjustified reputation in the world of bodybuilding. It is commonly believed that MCTs cannot be deposited into fat cells, but research has shown this to be incorrect. Although MCTs are rapidly available to the bloodstream, they don't give an athlete more size, strength, speed, or endurance. MCTs are pretty much just fat calories, so I don't recommend them. Monounsaturated fats - these are the most benign of fats in that they don't affect your cholesterol or prostaglandins (regulators of hormone action) like some of the polyunsaturated fats. Monounsaturated fats are found in olive oil and macadamia nuts. EFA supplements - various supplements that contain essential fatty acids derived from fish oils and other sources.

Diet Fundamentals: Carbohydrates

Carbohydrates are the body's primary and most easily available source of energy. All carbohydrates are sugars, molecules containing carbon, hydrogen and oxygen synthesised by plants through the process of photosynthesis (using the energy of the sun) or by animals through the process of glycogen synthesis. But when I say sugar I don't mean the table sugar that you put in your coffee or on your morning cereal. There are a wide variety of different carbohydrates, and the following are the basic carb categories:

Monosaccharides
Glucose (blood sugar)
Fructose (fruit sugar)
Galactose (a kind of milk sugar)

Oligosaccharides
Sucrose (table sugar)
Lactose (milk sugar)
Maltose (malt sugar)

Polysaccharides
Plant polysaccharides (starch and cellulose)
Animal polysaccharides (glycogen)

How quickly carbs are metabolised by your body (converted into usable substances) is measured by something called a Glycemic Index. A high GI (large increase of serum glucose) means the carbs are metabolised quickly; a low GI (relatively small increase of serum glucose) means they are metabolised more slowly or differently. The Glycemic Index has replaced the former terms of simple and complex carbs. What were once called simple carbs are now categorised as those with a high GI value (fruits, processed sugars), and complex carbs are characterised by a low GI value (starches, cellulose). Carbs with a low GI provide their energy over a period of time, and therefore have a kind of time-release effect. By the way, you often have to look up foods in a guide to be certain of their glycemic index. Ice cream, because of the fat it contains, has a relatively low glycemic index. The kind of rice you get at a Chinese restaurant (the kind that sticks together so well), has a surprisingly high glycemic index, unlike brown rice or wild rice.

As explained, carbs are the easiest form of food for the body to convert into energy. Once ingested, they are turned into glucose, which circulates in the bloodstream and fuels muscular contraction, and glycogen, which is stored in the muscles and the liver for future use. Adequate supplies of carbs are essential for the serious bodybuilder for a number of reasons:

1. Carbohydrates are a primary source of energy. The carbs stored in the muscles as glycogen are what allow you to do heavy, intense weight training.
2. Muscle size is increased when the body stores glycogen and water in the individual muscle cells.
3. Carbs in the body have a "protein-sparing" effect, keeping the body from burning up excessive protein for energy - I'll get back to this point later.
4. The carbohydrate glucose is the main source of energy that fuels the functioning of the brain, and deprivation can have severe effects on mood, personality and mental ability.

The reason that carbohydrates are so important as fuel for intense training is that most exercise like this is anaerobic - that is, it takes place in short bursts, and outruns the ability of the body to supply enough oxygen to sustain the effort, But the structure of carbs is such that they can continue to fuel exercise for short bursts in the absence of oxygen. So when you do a hard set of weight training or run a 100m sprint, the source of your energy for those efforts is primarily carbohydrates.

Carbohydrate Supplements

Intense training creates a demand in the body for glycogen replacement as well as for amino acids. It is important to have enough carbohydrates in your system after training because otherwise the body may start to use amino acids for energy instead. The 'window' for carb replenishment - that is, the period during which the body is in very high demand for this nutrient - is much shorter than it is for protein. In fact, your best results occur when you are able to get the necessary carbs into your body within about 20 minutes of finishing training.

This need for immediate glycogen replacement is why many bodybuilders use a carbohydrate supplement after workouts as well as protein supplements. This is especially important if you follow up weight training with a session of cardiovascular training. If you try to work on a treadmill, stepper or exercise bike too soon after your workout, and your body is carbohydrate-deprived, you will find yourself lacking in energy and you can be sure your body is metabolising more amino acids to supply energy than would be otherwise necessary.

Later in my blogs, I'll go through a set of universal calculations that will provide an estimated value to the number of carbs that you should be looking to take in per day, based on your own specific body and activity requirements. This way, you may then estimate how many carbs you should be looking to take in post-workout. Personally, as I'm currently on a lean training phase, I take in 75g of ground oatmeal with my protein shake. That provides around 48g of fast-absorbing carbs.

Diet Fundamentals: Protein

Protein is used by the body to build, repair, and maintain muscle tissue. It should be no surprise that bodybuilders have been way ahead of most nutritional experts in recognising that building muscle (and in fact, hard training of all sorts) requires a lot more protein intake than had been formerly realised. The body cannot use the protein you ingest for muscle-building unless all of the necessary amino acids are present. However, the body itself can produce only some of these amino acids. The others, called the essential amino acids, have to be obtained from the foods you eat.

Protein is made up of carbon, hydrogen, and oxygen (as are the other macronutrients) and one more element none of the other nutrients have - nitrogen. If you ever hear somebody talking about being in positive nitrogen balance or negative nitrogen balance what they are referring to is whether they are in an anabolic state (able to build muscle), or in a catabolic state (losing muscle).


Some foods contain what is called complete protein - that is, they provide all the amino acids necessary to produce usuable protein. Examples of these foods are milk, eggs, meat, fish and various vegetable products, such as soybeans. But even these foods contain differing amounts of usable protein per weight. That is, even though a food might contain 10 grams of protein, your body is only able to use only a certain percentage of it - for example, only 7 or 8.5 grams. Below is a chart that shows on the left what percentage protein makes up various foods commonly used as protein sources and on the right what percentage of that protein your body is actually able to use for building muscle: N.B. Whey, a milk derivative, which is a refined product, has even more net protein than eggs).





This chart tells us, for example, that an egg contains only 12% protein by weight. Yet because of the specific balance of amino acids present in that protein, 94 percent of it can be used by your body. In contrast, 42 percent of soybean flour is protein, but the make up of that protein is such that your body is able to use only 61 percent of it. So there is a big difference between how much protein a food contains and how much of that protein you can actually use to build muscle. Eggs are such a good source of quality protein that they are used as a basis of comparison in rating the protein quality of other foods, with eggs given an arbitrary value of a "perfect" 100.

Incidentally, notice that I have given the value of whole eggs. It is increasingly fashionable these days to eat only the egg whites because the yolk contains some fat and the egg white does not. However, I never do this (although I would certainly have additional egg whites to supplement my protein intake without taking in excessive fat and cholesterol). The yolk actually contains as much protein as the egg white, as well as the majority of the vitamins and minerals. If you feel the need to eliminate fat in your diet, I recommend you do so by eliminating other foods, not by throwing away what is in many ways the best part of the egg.

You can see that foods like rice, potatoes and beans give you considerably less usable protein than eggs and fish. The reason is they have some, but too few, of the essential amino acids that are required for complete protein. You can, however, combine two or more sources of this low-quality (incomplete protein) to obtain high-quality, complete protein. That is, one food lacks certain aminos that are supplied by the other food, so in combination, they give you what you need.

The need to assemble a complete combination of amino acids means that adding just a small amount of the right food to your eating plan can make a big difference. Combining incomplete protein in this way is useful because it usually involves eating foods that are relatively low in fat, and thus contain fewer calories than many common complete protein sources. When you are trying to build maximum muscle mass with as little body fat as possible, this can be a great advantage. The following are some recommended combinations of incomplete proteins:

Grains plus seeds

• Breads with added seed meals
• Breads with sesame or sunflower seed spread
• Rice with sesame seeds

Grains plus milk products

• Cereal with milk
• Pasta with milk or cheese
• Bread with milk or cheese

Grains plus Legumes

• Rice and beans (a fundamental part of many diets around the world)
• What bread and baked beans
• Corn soy or wheat-soy bread
• Legume soup with bread

Diet Fundamentals: Nutritional Minimums

Over the next few weeks, it's my intention to focus my blogs on the subject of diet and nutrition. It is my belief that today's aspiring body builders and gym enthusiasts place to much emphasis on supplementation alone to achieve their nutritional requirements and subsequent training goals. Now, I am not down-playing the role that modern day sports supplements play when trying to achieve an excellent physique or improved sense of well-being. Without supplementation of protein in the diet, for example, it would become incredibly challenging and widely impractical to achieve and sustain the greater levels of muscle mass that intense resistance training can create.

But supplementation is designed to be exactly that - a supplementary source of nutrition to a healthy, well-balanced diet. Today's standards and superb knowledge of body building supplements, together with the degree of scientific knowledge utilised promises us greater results faster and cheaper than ever before. But many people overlook the fact that not only is proper diet and nutrition the most important factor to achieve their fitness goals, a healthy well-balanced diet of whole foods is the foundation upon which everything else rests. If you don't posses this foundation, how hard you train and the supplements you take will make very little difference. So let's start with the basics - Nutritional minimums.

Certain nutritional minimums have to be met or else the body is going to suffer from some sort of deprivation. Of course, the harder you exercise, the more stress you are under, and the harsher an environment you live in, the greater your nutritional needs are likely to be. There is some disagreement over what actually constitutes nutritional minimums for both athletes and non-athletes alike, but the following guidelines represent a reasonable approach. In terms of macronutrients, these are:

Protein - The generally recommended amount of protein in the average diet is 1 gram per kilo (2.2 pounds) of bodyweight. A few experts believe wrongly than even hard-training bodybuilders do not require any more protein than this - that, in fact, the need for protein in the diet is highly over-rated. However, the majority of bodybuilders, including myself, prefer to take in larger amounts of protein, recommending at least 1 gram per pound of bodyweight. At 102 kg (225 pounds), I take in a minimum of 225 grams per day. Some bodybuilders prefer to take in much larger amounts of protein than this. However, the goal of a bodybuilder is to build maximum muscle while keeping body fat to a minimum. And since protein, like all food categories, contains calories, eating too much protein can often mean you are taking in more calories than you can digest and get or stay lean, so this has to be taken into consideration when developing an eating program (as I shall discuss in a later installment).

Carbohydrates - With today's general opinion that carbohydrates are bad for you, there's a lot of myth needed to be debunked on this one. The need for carbs in the diet varies a great deal depending on your level of activity. The body requires about 60 grams of carbohydrates simply to carry on the basic processes of the nervous system (the brain, for example, is fuelled almost entirely by carbohydrates). Carbs, as I have mentioned previously, are also an important fuel for muscular activity. So if your diet is too low in carbs, your workouts will suffer, and this too needs to be taken into consideration when planning what and how much of various foods you can eat.

When it comes to carbs, the amount you choose to eat is largely governed by whether you are trying to gain, lose, or maintain weight.. But your body requires adequate amounts of carbs in order to properly metabolise fat - "fat is burned in the furnace of carbohydrates".

In nutritional terms, your best bet is to include some of each type of carb in your daily diet. Some carbs can metabolise very quickly (simple carbs / high-glycemic). Fruits contain high GI carbs, so they are good for providing short-term energy, as well as being loaded with essential vitamins. Low GI carbs, which take much longer for the body to process, turn into long-term, time-release energy and nutrition with minimum calories. Green and yellow vegetables are also an excellent carb sources.

The bottom line is that carbs are an essential part of a good, nutritious eating plan, but only in balance and proportion to the other basic foods. But it is also true that people often confuse nutritious carb foods with those containing processed sugar - cakes, candy, soft drinks, or processed foods with sugar added. The problem with these fast foods is that they provide virtually empty calories, adding tremendously to your caloric intake and very little in the way of nutrition. This simply is not the case when you eat foods like fruit, vegetables, rice or potatoes.

Fats - Getting enough fats is seldom a problem in the British diet. Eggs, red meats, dairy products, and oils are all very high in fat. It is common to see diets that contain as much as 50 percent fats. For health reasons, the normal recommendation is to keep fats below 30 percent, and there seems to be no benefits to health (and some problems resulting) when you drop your fat intake to below 20 percent

The body works best when you ingest foods in certain combinations. The required dietary balance is pretty much the same for the bodybuilder as for anyone else. The current recommended balance is approximately: protein 12%, carbs 58%, fats 30%. What this means is that in your daily calorific intake, taking into account several factors such as activity level (as I shall discuss in a later installment) 12% of your daily calories should come from protein, etc. Arnold Schwarzenegger ate a balanced diet of approximately 40% protein, 40% carbs and 20% fats.

Some bodybuilders eat only a few foods for months on end - tuna, chicken, fruit and salads, for example. This may help them to cut down on body fat, but it also prevents them from taking in all the nutrients they need for maximum energy and growth. Cutting way down on the general food groups leaves you open to developing vitamin and mineral deficiencies. Eating a disproportionate amount of fruit, as some fad diets have recommended, makes it difficult to obtain sufficient protein and a wide enough variety of vitamins and minerals. Vegetarian and super-high carb diets might not provide enough protein for a bodybuilder attempting to build maximum muscle mass. Diets too high in protein can put an unhealthy strain on your kidneys and liver, cause your body to loose calcium, and make you fat.

That is why, in the upcoming weeks, I'm going to try to describe the tools used to design an eating plan, the calculations involved, and how to make sense of the numbers to allow you to achieve a healthy, well-balanced diet, supplemented by the high-quality products available at (you guessed it)...Explosive Nutrition.

Bodybuilding and Aerobic Endurance

There are two fundamentally different kinds of endurance: muscular and cardiovascular.

• Muscular endurance is the ability of the muscle to contract over and over during exercise and to recruit the maximum number of fibers to perform that exercise. For example, while doing heavy squats, you fatigue muscle fibers in the leg so quickly that if you want to get through an entire set you need muscle fibers that recuperate quickly and you need to be able to bring many additional fibers into play during the course of the set.
• Cardiovascular endurance is the ability of the heart, lungs and circulatory system to deliver oxygen to the muscles to fuel further exercise and to carry away waste products (lactic acid).

While these two aspects of endurance are distinct, they are also connected. After all, what good is having a well-developed cardiovascular capacity if the muscles you are using in some effort can't keep up the pace and give out? And how well can you perform if your muscles have tremendous endurance ability but your circulatory system can't deliver the oxygen they need?

Just about everyone understands that you increase cardiovascular capacity by doing high volumes of aerobic exercise - exercise that makes you breathe hard, causes your heart to race, and that you can keep up for long periods of time. When you do this you:

• increase the ability of your lungs to take oxygen from the air and transfer it to the bloodstream;
• increase the capacity of your heart to pump large volumes of blood through the circulatory system and to the muscles;
• increase the number and size of the capillaries that bring blood to specific muscles;
• increase the capacity of the cardiovascular system to flush lactic acid (which causes the feeling of burning in the muscles during intense exercise) out of the muscles.

You increase muscular endurance by performing a relatively high volume of muscular contractions. When you do this you:

• increase the size and number of capillaries to the specific muscles being exercised;
• increase the ability of the muscles to store glycogen (carbohydrate), which is needed to create energy for muscular contractions;
• increase the mass of the muscle mitochondria (energy factories) that create substances like ATP (Adenosine Triphosphate) out of glycogen which are used to fuel muscular contraction;
• increase the development of the type of muscle fiber mostly involved in endurance exercise.

There are basically two types of muscle fiber (as well as a lot of intermediate, in-between fiber types):

1. White, fast-twitch fiber is a anaerobic power fiber that contracts very hard for short periods but has little endurance and a relatively long recovery period.
2. Red, slow-twitch fiber is 20% smaller than fast-twitch and not as powerful, but is aerobic and can continue to contract for long periods as long as sufficient oxygen is available.

Because bodybuilding training relies on a higher volume (sets and reps) of effort than weightlifting, it has some cardiovascular benefit and also leads to an increase in muscular endurance. Bodybuilders tend to train at a pace which is just below the threshold of cardiovascular failure - that is, they train as fast as they can without overwhelming the ability of the body to provide oxygen to the muscles. This doesn't make them automatically good t endurance activities, such as running or riding a bicycle, but it keeps them in pretty good cardiovascular shape. When it comes to those other types of activity, you are dealing with both specificity of training and specificity of physical adaption. You have to train on a bicycle to be good on one. You have to work at running to improve your ability as a runner. However, a well-trained bodybuilder will usually be in good enough shape to do well at these kinds of exercises and to show considerable improvement very rapidly, providing his size and bodyweight are not too much of a negative factor.

Arnold Schwarzenegger always believed that cardiovascular endurance is almost as important to a bodybuilder as muscular endurance. Hard training results in a build up of lactic acid in the muscles being used - a waste product of the process that produces the energy for muscular contraction. If the heart, lungs and circulatory system have been able to provide enough oxygen to the area, the lactic acid will be reprocessed by the body into a new source of energy; if not, the buildup will eventually prevent further contraction, leading to total muscular failure.

In my previous blog, I have described the virtues of jumping rope as an excellent cardiovascular exercise that can be performed for both aerobic and anaerobic endurance purposes. Together with my daily cycling and walking, 2-3 sessions a week provide all the cardio training I require. However, some people may find the jump-rope does not suit them or causes them to have problems with their legs and ankles, so other methods of developing cardiovascular conditioning includes treadmills, steppers and rowers.

The fact is, the better conditioned your heart, lungs and circulatory system, the more intense training you will be able to do in the gym and the more progress you will make as a bodybuilder.

Jump Rope Training - Not For "Sissy Girls"

Yes, I realise that the accepted English term for this exercise is 'skipping'. However, humour my affection for certain American terminology, because by what ever name you want to call it, rope jumping is one of the best cardio/conditioning exercises available. Period.

The sports training potential of rope jumping has long been under-estimated, and jumping has been used to its full potential in only a few sports: boxing, wrestling (non-professional), tennis, and martial arts. Many coaches of other sports encourage jump rope training for their athletes but are not sure how to use it to meet the unique training demands of their sport. When done properly, jump rope training can lead to dramatic improvements in sports performance.

Bruce Lee used rope jumping as a warm-up and training strategy to develop timing, balance, quickness and speed. "The Greatest" Muhammad Ali, is often depicted in photos are rope jumping that personifies the image of power, grace and agility.

Now, don't be mistaken - jump-rope does not solely belong to the realm of professional athletes and die-hard fitness enthusiasts. When many people talk about "doing cardio" without the benefit of other people's wisdom, this equates to doing 15-45 minutes on the cross-trainer and calling it a day. Yes, this will burn calories. Yes, this can improve your endurance to low-intensity training. But presumably, the purpose of "doing cardio" is to train and develop the strength and conditioning of your heart as well as burning calories, losing body fat and attempting to improve your overall sexiness.



The numbers below show that rope jumping performed at a low intensity of 120 RPM (revolutions per minute) produces cardiovascular benefits. For those who prefer to use rope jumping as a fat-burning program, the following information is provided as a comparison between rope jumping and other fitness training activities

10 minutes of rope jumping at 120 RPM produces the same cardiovascular fitness as the following activities

Because jumping rope incorporates all the muscle groups and joints of the upper and lower body, it has greater fat-burning benefits than most cardiovascular activities, especially those that only emphasise lower-body muscle groups. A 150 lb person jumping rope at an average speed of 120 RPM burns 750 calories per hour. Calories expended are determined by body weight. Therefore, a heavier athlete would burn more calories during rope jumping. Jump rope rates a close second to running in burning calories. But when arm and complex foot movements are added to a jumping session, its fat-burning capacities are immeasurable.

Rope jumping requires the coordination of several muscle groups to sustain the precisely timed and rhythmic movements that are integral to the exercise. It's the coordination of these muscle groups that increases the athlete's capacity for dynamic balance - the ability to maintain equilibrium while executing complex, vigorous and omni-directional movements.

Rope jumping increases dynamic balance because the athlete must make numerous neuromuscular adjustments to the imbalance created by each of the hundreds of jumps per training session. These adjustments also force the athlete to balance the body weight on the balls of their feet, reinforcing the 'universal athletic position'. Ongoing adjustments also increase an athlete's capacity for streamlined and efficient movements. These in turn can create a synergy between quickness, timing and strength that generates power and explosiveness while also extending endurance. Energy conserved through efficient movements is available for improved performance.

But as I've previously stated, this blog is not aimed solely at professional athletes looking to improve their speed, quickness, agility and explosiveness. In addition to these benefits, properly structured jump rope training will also develop the following:

• Increased wrist, ankle and knee strength
• Conditioning of the back, shoulders and chest
• Increased grip strength
• Improved posture
• Increased proprioception of the feet and ankles (the ability to fine tune movements in response to spatial awareness)
• Increased strength in the calves and quadriceps
• Fat burning through the recruitment of multiple muscle groups.

So as you can see, rope jumping is something that you should incorporate, at least periodically, into your cardio program. One of the most important pieces of advice I can offer, however, is to perform your rope jumping on a surface with some slight give i.e. the hard rubber mats often found in gyms. This will allow a slight dissipation of the recoil force from jumping up and down, reducing the strain on your knees and ankles. Do not perform this exercise on concrete or hard-wooden surfaces if possible. As with any exercise, push yourself - 1 minute of jumping and 5 minutes of rest will not give results. By the end of your session, you should be hard of breath, sweating profusely, and genuinely spent of energy (if performed for a specific rope jumping workout). Low intensity rope jumping interspersed with resistance training is a challenging but ultimately incredibly rewarding program.

And if you still have your doubts, just remember:

Rocky did it.

Product Review: MuscleTech Nitro-Tech Hardcore Pro Series Vs. Optimum Nutrition Platinum Hydro Whey

For anyone engaging in dedicated athletic training, supplementing your diet with a high-quality protein source is essential. Although the vast majority of people who regularly practice some form of resistance exercise program would not define themselves as 'bodybuilders', the exercises they perform for the results they want to achieve follow basic body-building principles - by very definition, they are 'building their bodies' (or 'toning' for the more reserved gym-goers). It makes sense, therefore, to supply your body with the highest quality 'building material' if you wish to develop the highest quality muscle strength, tone and conditioning through your exercise program.

Which leads me to the subject of this weeks blog. For the longest time, I have been an avid proponent of MuscleTech products. MuscleTech is one of the largest and well-established sports supplement companies in the world, one of the main U.S. players in the industry. "Scientifically developed based on research at: St. Francis Xavier University & The University of Saskatchewan" is the tag-line of all Muscle-Tech products. During my tenure in WWE, amid a newly-established anti-drug wellness policy, the MuscleTech products I took also proved reliable. Together with the positive results I experienced, this was enough for me to ignore other products on the market.

However, the best way to study is to learn from more experienced people, and after conducting my own research, my long-established belief in MuscleTech products was shaken, basically, because so many people were adamantly against the company over doubts concerning the quality, price and false promises made. My research was in fact triggered by getting back on Cell-Tech (creatine), and experiencing a distinct bloating effect that became very noticeable having been off any type of supplementation for several months.

Enter Optimum Nutrition. I say that in a sense of my personal awareness of the company, Optimum Nutrition has been around for many years and is also a major U.S. player in the sports supplementation industry. It is also arguably the most highly regarded and well-reviewed supplement company today, which was why I was willing to mix-up my products and try something new.

Based on the reviews that I read and the over-whelming positive feedback, what I discovered to take the place of MT's Nitro-Tech HC/PS, was ON's Platinum Hydro Whey.

Below I have created a basic comparison table based on my personal opinion, results gained, and the feedback of over a hundred supplement users, with a brief description concerning my conclusion

"How do I get a six-pack?"

Last, but certainly not least, the conclusion of my personal workout regimen falls on the abdominals. The abs are considered your core muscles, in the sense that they are worked every day in a constant effort of stabilisation and contraction. It makes sense, therefore, that you are able to train your abdominals every day (to dispel the excuse of "I don't have time to do my abs").

The fact is, anyone who takes pride in their physique and is determined to display an attractive overall physical presence should have well-developed abs. You can argue 'genetic structure' as much as you like, but the fact is, no matter your strengths and weak points, well-developed abs can hide your weak-points to a great degree, as they are the visual centre of the body.

When performing heavy movements such as squats and deadlifts, your abs and obliques (the muscles that run down the side of your waist) are put under tremendous tension in a stabilising role, but are not subjected to full range of motion exercises which are crucial to proper abdominal development. For this reason, no matter your size, build or strength, it is unnecessary to train your abs with any extra resistance (although some exercises require more effort because you are using more of your bodyweight.

The most important goal of abdominal training is definition. The classic question "How do I get a six-pack?" is actually very simple to answer, but many fail to realise this involves two things - training and developing the abdominals AND reducing body fat sufficiently to reveal the muscularity beneath. So in that sense, EVERYONE has a six-pack (at least). Diet and aerobic exercise are crucial to display them.

When the abdominal muscles contract, a very simple thing happens: They pull the rib cage and the pelvis toward each other in a short, "crunching" motion. No matter what kind of ab exercise you do, if it is really a primary ab movement this is what happens. The back doesn't bend much doing a sit-up, while it curls a lot doing a crunch. That is the secret to full-range, quality isolation training of the abdominals.

For the obliques, many bodybuilders will avoid performing movements with extra resistance to avoid developing an over-developed mid-section, which can take away from the classic 'V' taper that is so desirable. Instead, try to stick to non-resistance movements such as twists and side bends, using no weight, which tighten the muscles without causing them to become too big.

You don't train abs for quality by contracting them against heavy resistance, by doing hip-flexor rather than abdominal exercises, or with fast, short choppy movements. The best abdominal training involves slow, controlled, full-range of motion exercises, and holding at the point of full contraction to achieve a full peak contraction.

For my personal ab training, I've found that the TRX machine is invaluable, as your core is constantly engaged the whole time you are using the machine, and you have a great variety of motion to perform twisting movements with straight legs, or reverse crunches (bringing your knees in to your chest). Twisting knee tucks, reverse crunches, and straight-legged twists (where you bring your legs around in a big arc making sure they don't drop below your hips) are great fun and very intense. More traditional exercises such as cable crunches are also ideal, as long as they are performed in a strict manner with no cheating.

For the more advanced ab training, some useful pieces of equipment include 'ab slings/cradles' - where you place your arms in suspended slings for knee tuck movements - and a big stick. Twists performed with a stick held behind your head are great to tighten your obliques whilst avoiding developing an overly thick mid-section.

Resistance Program #4 - Legs

Oh yes, I've gone and saved the best 'til last - the leg workout. The first thing to appreciate about the leg muscles is that they are some of the biggest muscles of the body. The muscle of the leg are capable of great power and endurance, able to propel the body hundreds of kilometers or shift literally a tonne in weight. If you are an athlete, regardless of the sport you play, the benefits of proper leg training are essential to maximise your athletic performance - explosive power and endurance are essential and measurable qualities in sport.

But having studied from the masters of their craft, and attempting first hand the lessons that they preach, any gym veteran will agree with me that, put simply:

Leg workouts = war

What do I mean by this? Because of their built-in genetic thresholds for endurance, power and muscle fibre density, to truly train your legs to a high standard requires you to bomb your leg muscles with more weight, sets and reps then any other body-part. To hear the training stories of some of the greats (Tom Platz, Franco Columbu - who both possessed tremendous leg development) is a humbling experience. But remember that technique is always the most important factor when training, regardless of your level of expertise or fitness goals.

With me, I am limited to a degree on the time and equipment necessary to truly blast my legs. The gym at an Esporta Health Club is effective, but never intended to be a heavy lifting environment geared towards people craving hardcore muscle development! My philosophy is to keep it basic, but still to force myself as hard as I can go. Legs have always been a weak point of mine - correction; I have always allowed legs to be a weak point of mine. For the longest time, I lacked the necessary mentality to train my legs - I was not tuned into leg training at all. When I did martial arts, I told myself that I did not need bulky legs, just flexibility and quickness (which is true). With wrestling, for the longest time I wore long spandex that covered my legs, and I reasoned that as long as I could get up for a high drop-kick or leap frog someone, that was all that mattered.

Then they stuck me in trunks, and oh boy did my negligence come back to bite me in the ass...

So today, I try to put a lot of emphasis on my legs to make up some lost ground. It's far from perfect, but so far, this program is giving me some good results. One thing that I don't do with legs that I should do is to superset my exercises. Why I don't, I'm not quite sure - I think perhaps it's because I want to devote total attention to one leg exercise at a time. But my advice is to do as I say, not as I do - superset your leg exercises to really feel the burn.

1. Calf Raises (15 sets @ 20, 15, 10 reps)

Professional body-builders would put this muscle group in a program to itself because of it's importance to total body development and proportion. I recognise calves as my greatest weak point, and now take great pride in showing calf veins (the biggest of which I now call 'El Gigantor'). Training the calves requires a lot of weight, sets and reps - there's no way around it. Your calf muscles have carried your body weight your entire life, but have hardly ever been called upon to perform at the extreme ranges of it's potential movement - full extension or contraction. It is also important to remember that the calf muscles can be targeted in multiple directions by changing the direction of stress placed upon them - toes pointing in stresses the outside more, toes pointing out stresses the inside more. Toes facing forward will allow overall calf development. In my workout, I perform 5 sets for each position, starting with toes in at 20 reps, toes out at 15 reps, and then finishing with toes facing forward for 10 reps as heavy as I can go.

N.B. Calves are something that you can train without really realising it - in between sets of any exercise, perform calf raises. You won't have the weight, but really focus on full extension and really feeling the contraction. At work behind a desk, come up on your toes and squeeze your calves - it will all add up

2. Seated Leg Extensions (5 sets @ 15 reps)

Purpose of exercise: To define and shape the front of the thigh. Leg extensions are great for getting really deep definition in the thighs without losing size, and especially for developing the area around the knees. Always perform this exercise before attempting squats - I wish I had heard of this a lot earlier in my training, but this movement will help prepare your legs (especially the ligaments of your knees) for the heavy stresses that squats impose. Using one of the various leg extension machines, sit in the seat and hook your feet underneath the padded bar. Extend your legs out to the maximum without cheating the weight up, really feeling the contraction in your quadriceps, then lower the weight slowly until your thighs are fully stretched out.

3. Squats (Heavy/Deep) (5 sets @ 12 reps, 5 sets @ 15 reps)

Purpose of exercise: To build mass and strength in the legs, especially the thighs. Full squats are one of the traditional mass-building exercises for the entire lower body but are primarily for developing all four heads of the quadriceps. Squats come in many variations: front, half, sissy, partial, machine etc) but proper form and technique are crucial to avoid unnecessary sprain and injury, especially when using heavier weight. With the barbell on a rack, step under it so that it rests across the back of your shoulders, hold on to the bar to balance it in a wide grip. Raise up to lift it off the rack and step back. Keeping your head up and back straight, bend your knees and lower yourself until your thighs are just lower than parallel to the floor. From this point, push yourself back up to the starting position.

Squatting deep develops strength along the entire range of motion. The width of your stance will also determine the area of the thighs you will work - a wider stance works the inside of your thighs to a greater degree, a narrower stance tends to work the outside more. The basic stance for greatest power is usually feet shoulder-width apart, with toes turned just slightly out.

I like to go heavy to start and do 5 sets at 12 reps, then strip a plate off each side and do an additional 5 sets at 15 reps, but making sure that I go as deep as I can to maximise the fatigue I make my thighs feel (be aware that depending on your existing leg strength and intensity of workout, delayed muscle soreness can sometimes take days to fully disappear!)

4. Leg Curls (5 sets @ 15 reps)

Purpose of exercise: To develop the hamstrings (rear of thigh). Due to limited time, this is the last exercise I perform for legs. Depending on the machines available to you, they can be performed in a standing or horizontal position. This exercise should be performed strictly and through the fullest range of motion possible. Lie flat on a leg curl machine and hook your heels under the lever mechanism. Your legs should be stretched out straight. Keeping flat on the bench, curl your legs up as far as possible, until the leg biceps are fully contracted. Release and lower the weight back to the starting position. Hold on to the handles to prevent yourself from lifting off the bench.

"Not Everyone can be the best, but Everyone can be the best that they can be"

Resistance Program #3 - Shoulders

"Shoulders like Boulders" has always been one of my favourite weight-training slogans (together with the classic "Don't TRI to get Bi, or you'll get TRAPped!" as you hit the appropriate pose as you go along). Before I go off on a tangent, I'll stop there. Needless to say, Shoulder workouts have always been my favourite training day.

The classic 'V' shape that is such a desirable trait to any bodybuilder is largely responsible to a well developed shoulder girdle that can add so much to someones physical stature. Shoulder width is , to a great extent, determined by skeletal structure, that is something you are born with. But with proper side deltoid development, anyone can create a wide shoulder look.

The deltoids are extremely versatile, and for a complete range of movement, they have three distinct lobes of muscle called heads: the anterior (front), the medial (side) and the posterior (rear) head. There are two basic kinds of exercises for the shoulders - straight arm raises and presses. An ideal shoulder workout should include several variations of these basic exercises targeted to each specific area of the deltoids for all-round development. And of course, the Trapezius muscles tie the neck, deltoid and latissimus muscles together.

In fact, because there are so many different combinations of exercises targeting the different heads of the deltoids, my only problem when constructing my shoulder routine is that I just want to include too many exercises! Anything over 25 sets seems to be excessive, and yet I feel this routine truely pushes my limits and forces my muscles to grow. The best thing is to periodically swap out old exercises for new ones, never allowing your body to grow accustom to any one type of movement.

1. Behind the Neck Barbell Press (4 sets @ 6 reps)

The purpose of this exercise is to train the front and side deltoids, and is an excellent mass builder. Any pressing movement involves the triceps as well. I would definitely start with this exercise as it is by far the most demanding in your routine. Can be performed in either a sitting or standing position, although I personally prefer standing as I feel I can lock out my spine better to avoid unnecessary strain, although the movement will be stricter when seated. As in all pressing movements, keep your forearms perpendicular to the floor (vertical) to transmit the pressing force with the most efficiency and avoid undue strain. Press the weight straight up and lower it again, keeping it under control and your elbows tucked as far back as possible during the movement.


2. Dumbbell Presses (4 sets @ 12 reps)

To train the front and side deltoids. This exercise may seem to be similar to barbell presses of various kind, but there are important differences, the most significant being the greater range of motion you get when using dumbbells. You will also be forced to incorporate ancillary muscles to stabilise the weight during the movement, and train both deltoids independently. Also, because you have just finished a heavy pressing movement, the deltoids are now pre-exhausted to a degree, and you will be able to use a relatively lighter weight than normal to achieve a similar exertion. Keep your elbows out and palms facing forward.

3. Heavy Dumbbell Shrugs (4 sets @ 12 reps)

To develop the trapezius muscles. This exercise can be done extremely heavy to thicken the traps, which will really help create a visually impressive back. I prefer using dumbbells to barbells because I feel I can achieve a better range of motion, forcing my shoulders back to really make my traps work hard. Also works the forearms as a secondary effect. I would highly recommend using lifting straps on this exercise, weight-lifting 'purists' be damned. The purpose is to train your traps, not your grip strength. It's very frustrating to be limited on an exercise due to a loss in grip strength, not fatigue in the targeted muscle area. When performing the shrugging movement, raise your shoulders as high as you can and hold for a moment. Try not to move anything but your shoulders.


4. Standing Bent-Over Dumbbell Laterals (4sets @ 12 reps)

To develop the rear deltoids. Rear deltoid are a weak point in the majority of people, including myself, so before my shoulders get overly fatigued, I like to throw in a strict dumbbell movement to target them hard. Stand with a dumbbell in each hand. Bend forward from the waist 45 degrees or more, letting the dumbbells hang at arms length below you, palms facing each other. Without raising your body, lift the weights to either side of your head, turning your wrists so that the thumb ends up lower than the little finger. (Don't allow your arms to drift back behind your shoulders - you're targeting the rear deltoids, not your back muscles).

5. Arnold Presses (4 sets @ 12 reps)

It would be a sin not to incorporate the favourite deltoid exercise of The Man Himself. The purpose of this exercise is to develop the front and side heads of the deltoids. "This is the very best deltoid exercise I know, and I always include it in my shoulder routine" says Arnold. By using dumbbells in this motion - lowering them well down in front - you get a tremendous range in motion. Start in a standing position, elbows at sides, grasp a dumbbell in each hand and raise the weights to your shoulders, palms turned towards you. In one smooth motion, press the weights up overhead, rotating your hands simultaneously to have palms facing forward at the top of the movement. Don't lock out your elbows at the top to maintain the strain on the deltoids, and reverse the motion, lowering and rotating the weight back to the starting position.


6. Standing Dumbbell Lateral Raises (4 sets @ 10 reps)

To develop the outside head of the deltoid, with secondary benefit to the front and rear heads. Take a dumbbell in each hand, bend forward slightly, and bring the weights together in front of you at arms length. Start each repetition from a dead stop to stop yourself from swinging the weight up. Lift the weights up and out to either side, turning your wrists slightly so that the rear of the dumbbell is higher than the front. Lift the weights to a point slightly higher than your shoulders, then lower them slowly. Avoid rocking back and forth to cheat the weight up. Can be performed seated for a stricter movement.

7. Seated One-Arm Cross Cable Laterals (4 sets @ 12 reps)

To develop the rear deltoids by isolating and flexing the rear deltoid when reaching the top position of the movement. Sitting on a stool or low bench, take hold of a handle attached to a floor-level pulley in such a way that your arm is fully extended across the front of your body. Keeping your body as still as possible, pull the handle across and up until your arm is fully extended to the side at about shoulder height. At the top of the movement, flex your rear deltoid to get a really full contraction. Return to the starting position, finish your repetitions, then repeat with your other arm.

8. One-Arm Side Cable Laterals (4 sets @ 15 reps)

By now, you should pretty much have nothing left in the tank, but there's always room for a final cable movement to really burn out the shoulders. Side cable laterals focus the work on the side delt head. This movement, which was a favourite of Sergio Oliva's, helps bring out definition in the shoulders and works the rear and front heads as well. You won't need to use much weight at all in the strict movement - 5-8kg should be plenty. Stand upright, with your arm down by your side holding on to a handle attached to a floor level pulley. Place your other hand on your hip. Keeping your arm straight, lift it up in an arc in one smooth motion until it is higher than your head. Lower your arm back to your thigh. Finish your repetitions, then repeat with your other arm.

"Not Everyone Can Be The Best, But Everyone Can Be The Best That They Can Be"