Well, it has been a very long time since I have posted. Life has taken many turns and this is something I have not kept up with. At this point, I am trying to decide if I should start up again, or if there is not enough interest for my previous readers to spend the time. I would appreciate your input.
Merry Christmas!!!
Thursday, December 22, 2011
Thursday, November 18, 2010
My Thanksgiving and Christmas Gift To You
Now that Thanksgiving and Christmas are upon us, I decided to do something special for everyone who has wanted to finally move forward with hiring a coach, but have been on the fence about making the decision to finally pursue that amazing change in their lives.
So…for a VERY limited time, I have just cut the investment cost for my 12-week and 6-month coaching programs BY HALF. Yes, actually at only 50% of the normal investment.
My unique, fully personalized, holistic, lifestyle approach to nutrition, fitness and mindset - all in a step-by-step program that is based on your unique YOU - is the basis of life changing transformations in every aspect of a person's life: Health, energy, relationships, career, finances, family life...anything you can think of is based first on how you are as a person...FROM THE INSIDE OUT.
I decided to then even taken it one step further: For the 6-month Platinum program, I even put in place a one time opportunity to actually take advantage of a 5-pay option - so that you could have no excuse NOT to make your life all that you desire.
To put this all in perspective, if you pay in full for the 12-week Diamond Program it amounts to (get this) just $7.73 a day. That is a latte and a muffin in the morning, but instead, you’d be getting an absolute life-changing had-held program to transform every area of your life and can make you unstoppable in all you dream.
A one-time payment for the 6-month Platinum program? $5.53 a day.
I have truly never seen a value such, when it comes to a life changing program such as this (honestly, I have never seen any program like the ones I offer – anywhere - in the unique approach that I take with each one of my clients). And that is exactly why I am doing so for a very limited time.
http://www.living-beyondyourdreams.com/
Thanksgiving and Christmas is a time of year that often makes us truly think about all that we have. But then sometimes, fortunately or not, that leads to what we desire or need that we don’t have.
Makes us think of all the times we tried to change - but couldn’t for one reason or another.
Makes us think of all the times we have put things off as a New Years resolution (which we find never actually works).
Or the times we simply said “well, one day” (which is often 5 or 10 YEARS ago and still nothing to show for it).
Or maybe you know what you need to do, but you have not had the right assistance to actually make it happen (one of the primary reasons why the most successful people in all walks of life owe their life changes to hiring a coach).
I want to give you every opportunity to get to the point in your life where you want to be. Where you know you can be, but don’t know how.
Or maybe you don’t even realize how amazing your health, your body, your emotions and your life actually can be.
I am here for you and now have done what I could to allow YOU to be the happiest, most successful, healthiest and emotionally transformed person you can be.
Go to my website at http://www.living-beyondyourdreams.com/ and find out how. If you don’t do it now, you probably know where this will end for you. The same place it has up to this point.
The time is now. The opportunity is now. That hope for you is now.
I only take on a limited number of clients at one time, so that I can give my all to each and every one of them.
With this special offer, I expect the openings I currently have will close soon. Take this opportunity to do what you have dreamed.
Now is YOUR time.
Blessings to you,
Vic
http://www.living-beyondyourdreams.com/
So…for a VERY limited time, I have just cut the investment cost for my 12-week and 6-month coaching programs BY HALF. Yes, actually at only 50% of the normal investment.
My unique, fully personalized, holistic, lifestyle approach to nutrition, fitness and mindset - all in a step-by-step program that is based on your unique YOU - is the basis of life changing transformations in every aspect of a person's life: Health, energy, relationships, career, finances, family life...anything you can think of is based first on how you are as a person...FROM THE INSIDE OUT.
I decided to then even taken it one step further: For the 6-month Platinum program, I even put in place a one time opportunity to actually take advantage of a 5-pay option - so that you could have no excuse NOT to make your life all that you desire.
To put this all in perspective, if you pay in full for the 12-week Diamond Program it amounts to (get this) just $7.73 a day. That is a latte and a muffin in the morning, but instead, you’d be getting an absolute life-changing had-held program to transform every area of your life and can make you unstoppable in all you dream.
A one-time payment for the 6-month Platinum program? $5.53 a day.
I have truly never seen a value such, when it comes to a life changing program such as this (honestly, I have never seen any program like the ones I offer – anywhere - in the unique approach that I take with each one of my clients). And that is exactly why I am doing so for a very limited time.
http://www.living-beyondyourdreams.com/
Thanksgiving and Christmas is a time of year that often makes us truly think about all that we have. But then sometimes, fortunately or not, that leads to what we desire or need that we don’t have.
Makes us think of all the times we tried to change - but couldn’t for one reason or another.
Makes us think of all the times we have put things off as a New Years resolution (which we find never actually works).
Or the times we simply said “well, one day” (which is often 5 or 10 YEARS ago and still nothing to show for it).
Or maybe you know what you need to do, but you have not had the right assistance to actually make it happen (one of the primary reasons why the most successful people in all walks of life owe their life changes to hiring a coach).
I want to give you every opportunity to get to the point in your life where you want to be. Where you know you can be, but don’t know how.
Or maybe you don’t even realize how amazing your health, your body, your emotions and your life actually can be.
I am here for you and now have done what I could to allow YOU to be the happiest, most successful, healthiest and emotionally transformed person you can be.
Go to my website at http://www.living-beyondyourdreams.com/ and find out how. If you don’t do it now, you probably know where this will end for you. The same place it has up to this point.
The time is now. The opportunity is now. That hope for you is now.
I only take on a limited number of clients at one time, so that I can give my all to each and every one of them.
With this special offer, I expect the openings I currently have will close soon. Take this opportunity to do what you have dreamed.
Now is YOUR time.
Blessings to you,
Vic
http://www.living-beyondyourdreams.com/
Thursday, November 4, 2010
Hormone balance for health and performance
One of the important aspects of peak performance and optimal health that I teach in my coaching programs is on hormone balance. (http://www.living-beyondyourdreams.com/). One aspect of this balance that I will cover briefly here is reduced testosterone levels. As we get older, our natural testosterone levels decline (women, too!) and it makes it not only harder to get results from our workouts, but also has numerous biological effects.
I have started using the Deer or Elk Antler Velvet product from SurThrival (see the SurThrival link on top of this page) and have had awesome results in terms of muscle growth and hardness. It has been truly amazing. If you go to the site you will find more info...and I will post more in upcoming entries. Results were almost immediate...and shocking! :-) Taking one to 2 dropper fulls first thing in the morning on an empty stomach raises these levels effectively and you can tell quickly. Some may do better with this specified dose. As for me, I have done better taking it twice a day on an empty stomach with 2 dropper fulls each time...but always the first time is as soon as I wake.
One piece of advice: Beware of both quality and humane methods for "harvesting" these products. I have researched many companies and then have spoken to the folks at SurThrival - found them to be the best product and amazing people doing the very best for us - while being as humane as possible with the highest quality product as possible..
I have started using the Deer or Elk Antler Velvet product from SurThrival (see the SurThrival link on top of this page) and have had awesome results in terms of muscle growth and hardness. It has been truly amazing. If you go to the site you will find more info...and I will post more in upcoming entries. Results were almost immediate...and shocking! :-) Taking one to 2 dropper fulls first thing in the morning on an empty stomach raises these levels effectively and you can tell quickly. Some may do better with this specified dose. As for me, I have done better taking it twice a day on an empty stomach with 2 dropper fulls each time...but always the first time is as soon as I wake.
One piece of advice: Beware of both quality and humane methods for "harvesting" these products. I have researched many companies and then have spoken to the folks at SurThrival - found them to be the best product and amazing people doing the very best for us - while being as humane as possible with the highest quality product as possible..
Tuesday, December 22, 2009
Doctor's orders
Last week I went to my chiropractor and after seeing her for the past several weeks much more frequently, she instructed me to not lift for a week or so to give my back (primarily my tense muscles) a break. So this past week has been only cardio with no weights (UGH!). Last visit she told me that it felt like I had 2 spines - my real one - and then the muscle running along the length of the right side of my back was so hard that it felt like bone!
I do have to say that I am feeling better and when I go again tomorrow night, I hope I get the go ahead to atleast get back on it in some form!
It's been such a strange feeling not to work my muscles that way - and I can't say I like it! But in the meantime, I came across an article on isometric tensing of muscles through a range of motion that is claimed to have extremely positive effects, without the stress of the weight. I've done these in very limited fashion, but may try more over the next week or two.
For example, the big, powerful cats do this to the point where their body shakes as they stretch and concurrently contract the muscles, resulting in great strength, agility and flexibility.
I may give more info in a future post if anyone is intersted in hearing more about this? Just comment and let me know if you do (or send me an e-mail from the link on my profile page)!
Vic
I do have to say that I am feeling better and when I go again tomorrow night, I hope I get the go ahead to atleast get back on it in some form!
It's been such a strange feeling not to work my muscles that way - and I can't say I like it! But in the meantime, I came across an article on isometric tensing of muscles through a range of motion that is claimed to have extremely positive effects, without the stress of the weight. I've done these in very limited fashion, but may try more over the next week or two.
For example, the big, powerful cats do this to the point where their body shakes as they stretch and concurrently contract the muscles, resulting in great strength, agility and flexibility.
I may give more info in a future post if anyone is intersted in hearing more about this? Just comment and let me know if you do (or send me an e-mail from the link on my profile page)!
Vic
Sunday, December 13, 2009
Switching it around
So it's time for me to switch around my workouts. Actually it was about 2 weeks ago when I changed my routine to incorprate shorter workouts with fewer exercises with my heavy sets. I've gone to roughly 2 exercises per body part, focusing on the core, multi functional exercises and between 2 and 3 heavy sets for each. The change has done me well and I feel my muscles working hard to adapt to the change.
I've also changed the reps. Instead of combinations of lower reps and higher reps, I'm doing most everything in the 9-12 rep range. The switch to just this focus feels really good as I can see from my progress in these 2 weeks.
I also made a change in exercise order. So where I kept exercises that I used in my last "session", I have reversed the order from what I had done then - again, forcing my muscles to adapt. It's working well! Newly found pumps, growth and soreness. :-)
In terms of diet, I have placed orders for some new products to try that will replace what I am currently taking; specifically the greens and protein. I simply have not felt that great with the whey protein (even though it is the staple supplement of bodybuilding. I just notice that it does not seem to provide the ultimate fuel for me - no matter how much I take.
So here is what I have ordererd and hope to have by end of the week to begin a first cut analysis of how my body responds. If with this initial container of each I feel a positive response, I will then purchase enough to use it for an extended time, to truly review the effects over a period of roughly 6-8 weeks.
I cannot stress enough the importance of adding raw, living foods to our diet! Especially as many of us here consume so much protein and "dead food".
Sun Warrior Protein (plant based proten with much more...)
Sun Warrior Activated Barley (carbs)
These are at www.SunWarrior.com
Living Fuel SuperGreens (actually, can be a superbly nutritious meal replacement, as it also have 20g of protein and a lot of other nutrition, including critical probiotics and enzymes)
www.LivingFuel.com
I should have these in Friday to begin an initial trial to evaluate my body's response (muscle and otherwise). I'll keep you posted on what I find!
Remember, this blog is all about HEALTHY muscle, not muscle *at all cost*. I'm not just talking about steroids, but also about not introducing loads of toxic chemicals into our bodies in the name of muscle, claiming that we are healthy muscle builders. In my opinion, if we take a huge variety (actually the majority, it seems) of bodybuilding supplements that are out there loaded with damaging and often toxic substances into our bodies, then why bother? To have more muscle now, but be sicker through life and die earlier?
Something to think about....
Vic
I've also changed the reps. Instead of combinations of lower reps and higher reps, I'm doing most everything in the 9-12 rep range. The switch to just this focus feels really good as I can see from my progress in these 2 weeks.
I also made a change in exercise order. So where I kept exercises that I used in my last "session", I have reversed the order from what I had done then - again, forcing my muscles to adapt. It's working well! Newly found pumps, growth and soreness. :-)
In terms of diet, I have placed orders for some new products to try that will replace what I am currently taking; specifically the greens and protein. I simply have not felt that great with the whey protein (even though it is the staple supplement of bodybuilding. I just notice that it does not seem to provide the ultimate fuel for me - no matter how much I take.
So here is what I have ordererd and hope to have by end of the week to begin a first cut analysis of how my body responds. If with this initial container of each I feel a positive response, I will then purchase enough to use it for an extended time, to truly review the effects over a period of roughly 6-8 weeks.
I cannot stress enough the importance of adding raw, living foods to our diet! Especially as many of us here consume so much protein and "dead food".
Sun Warrior Protein (plant based proten with much more...)
Sun Warrior Activated Barley (carbs)
These are at www.SunWarrior.com
Living Fuel SuperGreens (actually, can be a superbly nutritious meal replacement, as it also have 20g of protein and a lot of other nutrition, including critical probiotics and enzymes)
www.LivingFuel.com
I should have these in Friday to begin an initial trial to evaluate my body's response (muscle and otherwise). I'll keep you posted on what I find!
Remember, this blog is all about HEALTHY muscle, not muscle *at all cost*. I'm not just talking about steroids, but also about not introducing loads of toxic chemicals into our bodies in the name of muscle, claiming that we are healthy muscle builders. In my opinion, if we take a huge variety (actually the majority, it seems) of bodybuilding supplements that are out there loaded with damaging and often toxic substances into our bodies, then why bother? To have more muscle now, but be sicker through life and die earlier?
Something to think about....
Vic
Friday, November 20, 2009
My goal is to heal and transform America....
...and to do so one person or group at a time!
To heal the people of this country from:
A life of illness
A life of being tied to drugs in the name of supposed "healing" (NO drug can or ever will heal anyone)
A life of poor nutrition, worse than in some third world countries
A life of mis-information about health and fitness
I life of thinking that they can't be healthy, thrive, and feel like they are truly LIVING
A life of emotional depression and feelings
A life of not being able to truly think clearly or having better 'understanding and clarity' in daily lives
A life of stress and ill-patience
A life of being overweight or obese (doubling every 10 years and growing)
A life of not achieving what you dream
A life of not dreaming at all
A life of sedentary lifestyle that leads to illness and feelings of "ill-being"
A life of not knowing what it feels like to truly LIVE the way we are ALL ENTITLED TO LIVE
Although I have only been able to devote part of my daily time to LifeStyle coaching in Fitness, Nutrition and Wellness, it is clear that yet again that full-time work is coming to an end soon. God has been showing me this for months now, while also showing me that what He wants me to do is to help others - to save them from the outright lies that most of us believe about our health, fitness, and our lives in general.
This is the reason why I started Living Beyond Your Dreams. Although my website is not 100% ready, I certainly am and have been serving others for some time. I've lived through it all - severe depression, serious illness, being near death more than once, prescription drugs (with associated addictions), being overweight and yo-yo diets, muscle-bone-joint destruction from prescription medications, numerous hospitalizations, and feeling hopeless to turn my life around - and that's just to name a few. I've spent 3 decades of my life and tens of thousands of dollars to get to the core of true health and fitness. But there is a way to make the change that each of us wants to make and I'm living proof of how that complete transformation is possible!
I've also both watched and listened to many people who succeeded, and to so many that failed...and why they did. It's time we all make a difference. For me it's through both my daily example and through my Living Beyond Your Dreams on-line or personal coaching experience. For you, it may be just by the little things you do each with your family, friends and co-workers. Just by what you do for you, can say it all.
To heal the people of this country from:
A life of illness
A life of being tied to drugs in the name of supposed "healing" (NO drug can or ever will heal anyone)
A life of poor nutrition, worse than in some third world countries
A life of mis-information about health and fitness
I life of thinking that they can't be healthy, thrive, and feel like they are truly LIVING
A life of emotional depression and feelings
A life of not being able to truly think clearly or having better 'understanding and clarity' in daily lives
A life of stress and ill-patience
A life of being overweight or obese (doubling every 10 years and growing)
A life of not achieving what you dream
A life of not dreaming at all
A life of sedentary lifestyle that leads to illness and feelings of "ill-being"
A life of not knowing what it feels like to truly LIVE the way we are ALL ENTITLED TO LIVE
Although I have only been able to devote part of my daily time to LifeStyle coaching in Fitness, Nutrition and Wellness, it is clear that yet again that full-time work is coming to an end soon. God has been showing me this for months now, while also showing me that what He wants me to do is to help others - to save them from the outright lies that most of us believe about our health, fitness, and our lives in general.
This is the reason why I started Living Beyond Your Dreams. Although my website is not 100% ready, I certainly am and have been serving others for some time. I've lived through it all - severe depression, serious illness, being near death more than once, prescription drugs (with associated addictions), being overweight and yo-yo diets, muscle-bone-joint destruction from prescription medications, numerous hospitalizations, and feeling hopeless to turn my life around - and that's just to name a few. I've spent 3 decades of my life and tens of thousands of dollars to get to the core of true health and fitness. But there is a way to make the change that each of us wants to make and I'm living proof of how that complete transformation is possible!
I've also both watched and listened to many people who succeeded, and to so many that failed...and why they did. It's time we all make a difference. For me it's through both my daily example and through my Living Beyond Your Dreams on-line or personal coaching experience. For you, it may be just by the little things you do each with your family, friends and co-workers. Just by what you do for you, can say it all.
Workouts, greens and other updates
My new workouts have been going great! I found that with the more intense and shorter routines, my progress has definitely improved in a shorter period of time. Staying on track...
A few other changes I've incorporated included:
Creatine - I stopped quite some time ago due to cramping that seemed to always come into play. Over the past several months I've improved my diet significantly by adding lots and lots of greens, probiotics and enzymes.
Although I don't have conclusive data on this, it seems that with my increased health and well-being from this, that the creatine is no longer an issue and is tolerated well. It may very well have been that I was lacking in some healthy balance within my body at that time. So now I take about 10g in a bit of apple juice after my workout each day.
Sleep - What a difference. I've worked much more diligently on getting as close to 8 hours a night. Unfortunately that means getting to bed by around 9:30 as much as I can, but I've noticed a significant increase in power levels and recuperation from just sleeping more along the lines of what I should.
Chlorella - I just began adding this to my diet about a week ago and noticed an immense change in my gut health, relaxation levels, sleep, thinking capability, and stress management. This list of the benefits of this food are virtually endless, it's amazing. Here's a link to a 'book' on-line, written in individual web page format - definitely worth a read!. I take about 10g a day split between 4 times, in capsule form.
Beware, I've already found that they are not all the same. For example, the cheap tablets from Vitamin Shoppe brand are chock full of non-essential fillers (chemicals) and I did not notice the benefits I got from the pure form that I purchased originally. I guess you truly get what you pay for. Why do companies have to add all this extra garbage all the time???
Spirulina - Another plant based food I've just started adding. Very significant protein profile from a non-meat source which I have added to my typical lean protein sources and whey protein supplementation. Strong flavor, so best mixed in a smoothie. Ultra-deep blue-green color from this water-based plant that is just incredible. These very deep, dark plants are filled with nutrition - remember, color is an indicator in the plant world of nutrient densities of various types. A rule of thumb.
Vitamin D - I take 2,000 to 3,000 i.u. per day. The power of Vitamin D on our immune system cannot be understated. Want the best protection from any kind of flu, H1N1, cancer, etc, in addition to good practices of sleep, hydration, exercise, eating well with foods that strengthen your immune system? Take Vitamin D. Easy. Cheap. Potent. Literally life saving.
Did you know that breast cancer cells (as just one example) have receptors for Vitamin D, when 'filled' cause the cancer cell to die? I'll bet there's a lot that most people don't know about how foods have healed numerous people of many forms of cancer, when no one has ever been healed of cancer by any drugs, or activities such as radiation. Never have. Never will. Not possible, as chemicals cannot heal. But it has been done naturally over and over again. Our bodies were designed to heal themselves, people! But I digress… :-)
Raw cacao powder (organic, of course) - I've used this in protein smoothies for a couple of months now and noticed a tremendous difference in energy levels, muscle relaxation, skin health/tone and hair texture - and virtually immediately. Significant source of dietary magnesium so critical to our health that many of us are significantly lacking. 10 times the ORAC value of a cup of blue berries, that we've all heard about (yes, that means 10 servings of blueberries you need for the anti-oxidative effects of one serving of raw cacao powder).
Again, I've tried several organic brands, but found that the Elements for Life (See my link to the right) has been the best to date, so I'm sticking with it and not wasting my money on others any longer.
Gluten - It is estimated that 1/3 of Americans are gluten intolerant or allergic. Remember, if you have an allergy and you provide that allergen to your body, it creates an inflammation which opens the door to numerous other health issues. I've been running a little trial on myself about this and noticed a significant sensitivity that I have - and I think it's an allergy, as I immediately started sneezing, sinuses swelled, as well as itching in my back ( a sign from my childhood I recall when I was allergic to some foods that I ate) when I tried some food with it again. I also just found a place where you can get an at-home gluten allergy test to use (urine and stool) and you send it off to a lab to get results in 3 weeks. The lab has customer service to help you with evaluating your results.
Future - I just purchased an excellent juicer for an excellent price. It seems each day I learn more and more about our bodies and how adding significant amounts of greens is absolutely essential for optimal health. I plan on having two glasses of green smoothies minimum each day - one in the am and one after work. More as time allows. In the meantime, I have at least 3 servings of organic, died veggies with enzymes and probiotics in powdered form each day with my meals (or sometimes in between).
Having tried many, ReVitaPhi is still the very best I've found. As for actual fresh juices themselves, I'll keep you posted on my results. Can't wait!
There is just so much nutrition packed in various veggies that work toward a healthy balance in our bodies, improving alkalinity (most Americans are chronically acidic which creates a host of health issues), recovery capability, and immune strength and function - to help keep from getting all the various flu's and countless other health issues.
Fresh veggie juicing is a huge benefit to weight loss, too! Raw and living foods are just too essential to our lives to pass up…and too quick and easy to pass up at the same time. When we take so much in the way of proteins (acidic), we really needs those foods that balance our alkalinity, too. Yes, I talk about this a lot because it is so important to a healthy body. Optimum health with max muscle is my goal each day and this is the single best change I feel anyone can make - juicing veggies.
Monday, October 26, 2009
New Focus
I am not one to measure body parts – it’s just not my thing. So I’ve done some calculations based on what I want to go in terms of physique, which follows only after achieving greater overall health, IMO and has been my focus in recent months..
See here are the 6 month numbers for everyone to see, based on my truly ectomorph body ;-)
October 26 (today): 170 lbs @ 23% bodyfat. (39 lbs fat - 131 lbs lean mass)
April 26: 180lbs @ 16% bodyfat (29 pounds fat – 151 lbs lean mass)
This basically translates to losing 10 lbs of fat and gaining 20 lbs of muscle over the course of the 6 months. Even at my 45 years of age, I know it is attainable – yet quite challenging. But I’ve watched even long-training natural muscle-builders (and ectomorphs, to boot) gain this much muscle in shorter periods of time. I still consider myself much newer than they are, even though I’ve been lifting for many years (but lost it due to various reasons with life challenges I allowed). As my consistency had waned many of those years, I’m at a good point at still making shocks to my body for it to grow, which are greater than those that have trained diligently for 10-20 years and are still growing.
The % bodyfat is based on my bio scale at home, so % may not be 100% accurate, but it does fall in line with the BIA I had done last summer. Absolutes with my home measurement are not what I’m after, but the trend that I see from month to month. I will check formally with a BIA at a doctor’s office when the times are appropriate (probably starting late winter and then into spring.) to see my actuals.
I posted previously that I was amazed at my high % of fat. If you look at me you’d never know! But this measure is of all the fat surrounding internal organs, too…far from just what you see under the skin. And this is a dangerous kind of fat, so it’s in the name of better health which is the ultimate goal.
So there we have it. I put the actual numbers in place and I have this hard goal to focus on every time I make a decision on meal choice, when to eat (and if I feel I could cheat and miss a meal), not drinking enough water or eating enough greens, good fats or quality protein… I now keep these numbers stuck on the inside of my wallet, where every time I open it, that is what I always see first.
Next step is to put the workout plan in place. Again, I’ve been good at 'doing work', not as good lately in the plan to follow and look forward to each morning, which always makes it easier to make the excuse to sleep an extra hour and not get the workout in when I need to. For me, I’ve got to do it first thing in the morning or I know it may not get done based on what happens through the course of the day!
Plus, getting yourself moving first thing sets the tone for circulation, energy, brain function and good eating choices for that day. I’ve seen it work this way with me many times over, so I know this is the way for me to do it.
So here’s the schedule. I have changed from 4 days to 5 days so that my workouts are shorter and my mental terms are more focused. I have also found that if I do not think in the back of my mind about needing energy left over for more work on other body parts, that I push myself harder on the day’s muscle group. Intensity is what it is all about and this allows me more of it. I’ve also found that shorter workouts are more effective in making muscle for me, based on my own physiology at this point. So based on my lifestyle - and insights I’ve gained over the months and years - here we go:
M: Back
Deadlifts (2/0/2/0) – 2 x 9, 7
Wide grip lat pulldowns (3/X/1/0) – 4 x 10
V-bar pull downs (3/X/1/0) – 2 x 7-9 or Bent dumbell rows
Dumbell pullover (2/0/2/0) – 2 x 7-9
Stiff arm pulldowns (DD) (3/X/1/0) – 1x10,7,5
T: Chest – Abs
Dumbell bench press – 2 x 9, 7
Incline DB press - 4 x 10
DB incline flyes – 2 x 7-9
Cable crossovers (DD) – 1 x 10(7)(5)
Incline knee-ups – 7 x 12
Lying side crunches OR Full range crunches – 2 x 12-15
Rope crunches (DD) – 1 x 12(9)(6)
W: Traps – Delts
DB Press – 2 x 9, 7
DB upright rows – 4 x 10
Lateral raises(DD) – 1 x 10(7)(5)
DB shrugs – 3 x 8-10
Th: Legs
Squats – 2 x 9, 7
Squats – 4 x 10
Sissy Squats – 2 x 10-12
Knee extensions(DD) – 1 x 10(7)(5)
Stiff-legged deadlifts – 2 x 10, 8
Leg curls (DD) – 1 x 10(7)(5)
Standing calf raises - 6 x 12 (10 x 10 style); last set with shortened range
Seated calf raises – 1 x 10; 4 x 12
F: Bi’s -Tri’s - Abs
Barbell curls – 2 x 9, 7, 4 x 10
Incline curls – 2 x 8-10
Concentration curls (DD) – 1 x 10(7)(5)
Hammer curls – 2 x 10-12
Close grip bench press (3/x/1/0) – 2 x 7-9;
Bench dips (2/0/2/0) - 4 x 10
Overhead dumbbell extensions (2/0/2/0) – 2 x 8-10
Push downs (DD) (2/0/2/) – 1 x 10(7)(5)
Incline knee-ups – 7 x 12
Lying side crunches OR Full range crunches – 2 x 12-15
Rope crunches (DD) – 1 x 12(9)(6)
The actual routine I use here is a modification of Eric Broser’s P/RR/S system, but I am incorporating all the techniques in each workout rather than separating them out, as right now I feel mentally more focused by using the same exercises for several weeks rather than doing a routine every third week (and keeping track of new weight adjustments each time). I will evaluate to see how this goes and then will likely go back to strict P/RR/S again after about 6 weeks of this one.
What this means is that my first exercise is based more on Power (lower reps, power pyramids and such), then the next exercises are a combination of Rep Range
I will also work to include all 3 positions of flexion for each body part (contraction, mid-range, and extension), or at least 2.
Finally, rep tempo considerations. There is much that has been done in evaluating this and it is a very under utilized key for mass. Changing the tempo (speed) of an exercise can make big changes and better results. I use several rep ranges here.
Saturday, October 17, 2009
Calf routine change-up for added mass
Sometimes this body part can be very difficult to prompt into doing what you want it to do :-) It can seem like no matter what, they just will not grow!
Well, just small changes can make a big difference. Here are some things to consider:
Calves: Did you ever notice the incredible calf development on some hardcore cyclists? Have you ever been inspired by seeing some of these guys and gals?! I know I have. So what is it that they are doing that you, in all of your hard, focused training, are not doing?
Well, one thing to consider is the range of motion - and the effects of that particular range as opposed to weightlifting 'standard' exercises. Cyclists do NOT use an entire range of motion on their calf muscles as they are pedaling. They never top out, nor do they bottom out.
By doing so, they place continual stress on the calf muscle. We, on the other hand, partially rest our full fiber set of those muscles when we top out and bottom out. Doesn't feel like rest, but think of it from a physiological point of view.
Let's look at one exercise, let's say standing calf raises. When you press yourself up and go to the top contraction, you know, where you do that flex... what effect is that actually having? Well, your body is so amazingly designed that it does everything it can to take the stress off one location and transfer the loading to others as it is able. So when you are flexing at your peak you are actually partially relaxing your calves, because your body is at that particular transferring some load up, down and side around the area (to your ankles is one of the places). Stay with me...
So on the 'downstroke', you go all the way down to get that real long, max stretch, right? Well, what are you doing to that muscle at the max stretch point? You're RELAXING it! You are taking the stress off, instead of keeping it on! What is the result? Less than maximum stress on the target muscle you are trying to work so hard. The opposite of what you want to do if you want that sucker to grow. It's all about maximum stimulation of the muscle fibers, yet you rest them during each rep.
So here's a suggestion for you to work on in terms of form (we'll get to reps later): Work your standard set with your chosen calf exercise, particularly thinking of the one I'm speaking of. Let's say you do 3 sets of 12-15 reps. Well, on your last set, work about 2/3 of your normal range of motion - do not top out in performing a maximum contraction - keep that stress on the muscle! Go somewhat near to the top, but not quite there.
Then as you go down to the stretch point, follow the same principle: Let your heel only go down JUST BELOW PARALLEL to the floor. See if you can still get the same number of reps as you did at your last work out. You should expect not to, because you are working your muscle much harder by not giving it the time to rest that you have in the past. Studies have clearly shown that longer continuous stress times on the muscle are critical to growth. That's why, for example, super slow negative accentuated sets work so well....your stress time is so great.
Of course, your ego needs to go out the window if you want the best results - that means don't think about the number of pounds you are using. Focus on the stress on the muscle. Once you try this you'll likely see that you need to reduce the weight (potentially significantly) for the desired number of reps - and do so accordingly - but be true to yourself. Expect to see some changes. Expect to feel some sore muscles.
Along the lines of reps - many of us use a standard 12-15 reps for calves. Let's go back to cyclists again. Given the type of muscle fibers in the calf muscle, they require higher reps for maximum activation (which is why you do more in the first place, right?). But there is more and more evidence that using a range of 15-25 reps for calves is much better at development of that hornery muscle group.
So again - try this: Change up your weight (reduce) and take 4-6 weeks to work your muscles at significantly higher repetitions. See how your body responds. Keep the weight where it needs to be to push them HARD (they WILL be burning), but try increasing those reps and see just how your body feels with it. :-)
Remember, the last set should have the weight adjusted, as necessary, so that you do not use a full range of motion, but only about 2/3 of range, stopping before both topping out and bottoming out as I described above.
So there are two changes to try with your DIRECT calf routine, but here is one more, coming right from Arnold's training (and some other trainers, one in particular who kicked his guys out of the gym if they didn't listen to this.)
Squats. Barefoot. Scary to think about, right? With all those plates around you.
What Arnold and other 'old-timers' found was that there was an effect on the stress of the calf muscle when squatting barefoot as opposed to wearing shoes. Recently, the editors at IronMan Research Center also did this. They actually worked the other two direct calf suggestions noted above and got tremendous results.
However, when it came to squats, one of the guys wore Nike Free's (a new model that actually makes you feel like you are walking barefoot) and the other wore his regular workout sneakers.
They didn't think anything of it - these were just their footwear of choice. But after the end of the experiment, one of the guys had reduced results and they were trying to figure out why? They suddenly realized the difference. The guy (Steve Holman) who wore the basic sneakers changed to the Free's - and did another several week session squatting with these, while working calved with the same changes I outlined earlier.
The result? This time his calf mass significantly increased from the trial before...just by changing foot wear during squats.
So there you have it: A 3-prong approach to changing your calf training for 4-6 weeks to see how much you can benefit with these new growth techniques:
1/ During your last set, do not use a full range of motion - stop short of topping and bottoming out (example - when lowering go only as far down as your heel falling just below parallel to the surface you're standing on) - You will likely need a reduction in weight.
2/ Increase your reps from where you are now: Work at 15-25. Take it from where you are now and adjust accordingly. If you currently do 15 or better - try about 25, for example. If you're doing 12 - go for about 20. Change things up on that muscle and force it to adapt and grow. Forget the ego and think stress on those fibers to make the scream and grow like crazy!
3/ Squat with Nike Free's (or barefoot if you are fully comfortable in your set up, gym, spotter, etc.) Think safety first. I am not promoting buying new shoes, but...it's up to you. Be safe first and always.
Strength and Health to all
Vic
Well, just small changes can make a big difference. Here are some things to consider:
Calves: Did you ever notice the incredible calf development on some hardcore cyclists? Have you ever been inspired by seeing some of these guys and gals?! I know I have. So what is it that they are doing that you, in all of your hard, focused training, are not doing?
Well, one thing to consider is the range of motion - and the effects of that particular range as opposed to weightlifting 'standard' exercises. Cyclists do NOT use an entire range of motion on their calf muscles as they are pedaling. They never top out, nor do they bottom out.
By doing so, they place continual stress on the calf muscle. We, on the other hand, partially rest our full fiber set of those muscles when we top out and bottom out. Doesn't feel like rest, but think of it from a physiological point of view.
Let's look at one exercise, let's say standing calf raises. When you press yourself up and go to the top contraction, you know, where you do that flex... what effect is that actually having? Well, your body is so amazingly designed that it does everything it can to take the stress off one location and transfer the loading to others as it is able. So when you are flexing at your peak you are actually partially relaxing your calves, because your body is at that particular transferring some load up, down and side around the area (to your ankles is one of the places). Stay with me...
So on the 'downstroke', you go all the way down to get that real long, max stretch, right? Well, what are you doing to that muscle at the max stretch point? You're RELAXING it! You are taking the stress off, instead of keeping it on! What is the result? Less than maximum stress on the target muscle you are trying to work so hard. The opposite of what you want to do if you want that sucker to grow. It's all about maximum stimulation of the muscle fibers, yet you rest them during each rep.
So here's a suggestion for you to work on in terms of form (we'll get to reps later): Work your standard set with your chosen calf exercise, particularly thinking of the one I'm speaking of. Let's say you do 3 sets of 12-15 reps. Well, on your last set, work about 2/3 of your normal range of motion - do not top out in performing a maximum contraction - keep that stress on the muscle! Go somewhat near to the top, but not quite there.
Then as you go down to the stretch point, follow the same principle: Let your heel only go down JUST BELOW PARALLEL to the floor. See if you can still get the same number of reps as you did at your last work out. You should expect not to, because you are working your muscle much harder by not giving it the time to rest that you have in the past. Studies have clearly shown that longer continuous stress times on the muscle are critical to growth. That's why, for example, super slow negative accentuated sets work so well....your stress time is so great.
Of course, your ego needs to go out the window if you want the best results - that means don't think about the number of pounds you are using. Focus on the stress on the muscle. Once you try this you'll likely see that you need to reduce the weight (potentially significantly) for the desired number of reps - and do so accordingly - but be true to yourself. Expect to see some changes. Expect to feel some sore muscles.
Along the lines of reps - many of us use a standard 12-15 reps for calves. Let's go back to cyclists again. Given the type of muscle fibers in the calf muscle, they require higher reps for maximum activation (which is why you do more in the first place, right?). But there is more and more evidence that using a range of 15-25 reps for calves is much better at development of that hornery muscle group.
So again - try this: Change up your weight (reduce) and take 4-6 weeks to work your muscles at significantly higher repetitions. See how your body responds. Keep the weight where it needs to be to push them HARD (they WILL be burning), but try increasing those reps and see just how your body feels with it. :-)
Remember, the last set should have the weight adjusted, as necessary, so that you do not use a full range of motion, but only about 2/3 of range, stopping before both topping out and bottoming out as I described above.
So there are two changes to try with your DIRECT calf routine, but here is one more, coming right from Arnold's training (and some other trainers, one in particular who kicked his guys out of the gym if they didn't listen to this.)
Squats. Barefoot. Scary to think about, right? With all those plates around you.
What Arnold and other 'old-timers' found was that there was an effect on the stress of the calf muscle when squatting barefoot as opposed to wearing shoes. Recently, the editors at IronMan Research Center also did this. They actually worked the other two direct calf suggestions noted above and got tremendous results.
However, when it came to squats, one of the guys wore Nike Free's (a new model that actually makes you feel like you are walking barefoot) and the other wore his regular workout sneakers.
They didn't think anything of it - these were just their footwear of choice. But after the end of the experiment, one of the guys had reduced results and they were trying to figure out why? They suddenly realized the difference. The guy (Steve Holman) who wore the basic sneakers changed to the Free's - and did another several week session squatting with these, while working calved with the same changes I outlined earlier.
The result? This time his calf mass significantly increased from the trial before...just by changing foot wear during squats.
So there you have it: A 3-prong approach to changing your calf training for 4-6 weeks to see how much you can benefit with these new growth techniques:
1/ During your last set, do not use a full range of motion - stop short of topping and bottoming out (example - when lowering go only as far down as your heel falling just below parallel to the surface you're standing on) - You will likely need a reduction in weight.
2/ Increase your reps from where you are now: Work at 15-25. Take it from where you are now and adjust accordingly. If you currently do 15 or better - try about 25, for example. If you're doing 12 - go for about 20. Change things up on that muscle and force it to adapt and grow. Forget the ego and think stress on those fibers to make the scream and grow like crazy!
3/ Squat with Nike Free's (or barefoot if you are fully comfortable in your set up, gym, spotter, etc.) Think safety first. I am not promoting buying new shoes, but...it's up to you. Be safe first and always.
Strength and Health to all
Vic
My new website
Hi there again!
For all of you who have been following me for some time, you've noticed I haven't been blogging as much in recent weeks.
I have been working hard not only on my personal goals, but mostly on my absolute passion of helping others...well, I think of it more as saving others from a life that is not a life of fullness, joy, incredible health, strength, confidence and peace. Although my updated website is not complete, I finally do have the first pieces up and running.
I can't wait to fill my site as a type of one-stop place for information you need on training, health, nutrition, muscle, optimum wellness - either as direct information (in addition to articles, videos, audios - I'll also be regularly publishing a newsletter soon) or as link to the best, most reliable sources I have found.
Over the next few days I'll also be posting more info on my training and may change up the format of info on this blog, too, to provide the most benefit to all of you out there.
Keep in touch - but in the meantime,
Live..Beyond your dreams!
Vic
For all of you who have been following me for some time, you've noticed I haven't been blogging as much in recent weeks.
I have been working hard not only on my personal goals, but mostly on my absolute passion of helping others...well, I think of it more as saving others from a life that is not a life of fullness, joy, incredible health, strength, confidence and peace. Although my updated website is not complete, I finally do have the first pieces up and running.
I can't wait to fill my site as a type of one-stop place for information you need on training, health, nutrition, muscle, optimum wellness - either as direct information (in addition to articles, videos, audios - I'll also be regularly publishing a newsletter soon) or as link to the best, most reliable sources I have found.
Over the next few days I'll also be posting more info on my training and may change up the format of info on this blog, too, to provide the most benefit to all of you out there.
If there is anything you particularly do or do not want to see on this blog (or on my website), let me know!!! Write me...
Both of these sites are ultimately for YOU. Get all that you can out of them...
Let me know if there's anything you are looking for, what's important to you, what inspires and motivates you!
Is there anything specific you are looking for in terms of your training?
By becoming a follower - and by leaving comments - you help me help you. Your input will ultimately help me, as well - we all are here to learn from one another and there is no such thing as knowing everything. We learn for a lifetime if we choose to...
Both of these sites are ultimately for YOU. Get all that you can out of them...
Let me know if there's anything you are looking for, what's important to you, what inspires and motivates you!
Is there anything specific you are looking for in terms of your training?
By becoming a follower - and by leaving comments - you help me help you. Your input will ultimately help me, as well - we all are here to learn from one another and there is no such thing as knowing everything. We learn for a lifetime if we choose to...
Keep in touch - but in the meantime,
Live..Beyond your dreams!
Vic
Tuesday, September 8, 2009
Spending my time...
I've been spending much of my time over the last few weeks moving further into the journey of wellness and true health. Not that I'm there, but I'm learning all that I can - about my body, my health and what is best.
Maximum healthy muscle comes from a truly healthy body.
There are some very informative sites that I'd like to share with you:
www.greensmoothiegirl.com
is very good when it comes to nutrition information and being as healthy as you can be. Her blog is at:
http://www.greensmoothiegirl.com/blog/
For a much wider range of topics and phenomenal information, go to:
www.naturalnews.com
What a tremendous resource! Sign up for the newsletter which comes out several times a week because there is just too much information to keep track of if you just stop by once in a while - it makes it manageable to keep up with.
Finally, I had the pleasure to meet Brenda Cobb in person about a week ago at a meet-up near my home, where she discussed how she cured her own vaginal and breast cancer with raw and living foods and then started a clinic where there are just so many success stories of beating no only various cancers, but many other diseases - all with FOOD (and incorporating a few other key lifestyle changes).
www.LivingFoodsInstitute.com
She has some tremendous videos there, one of which is on beating cancer and foods which is just so spot on for everyone to realize in this great country of ours. It's time we all say "enough!"
God gave us everything we need for our bodies to be healthy and strong, right here on our earth. It's only because we have strayed and created our own "foods" that we are so sick as a nation. Of course, exercise is critical to our health, too, but no amount of exercise will get past our bodies not being healthy by what we put into them, be it so-called foods, drugs (pharmaceuticals), chemicals put in our foods which our FDA claims are 'safe', chemicals in the environment, in places where you least expect it...
Go back to the earth and get back to the health you are supposed to have.
And now I'll gently step down off this soapbox... :-)
Maximum healthy muscle comes from a truly healthy body.
There are some very informative sites that I'd like to share with you:
www.greensmoothiegirl.com
is very good when it comes to nutrition information and being as healthy as you can be. Her blog is at:
http://www.greensmoothiegirl.com/blog/
For a much wider range of topics and phenomenal information, go to:
www.naturalnews.com
What a tremendous resource! Sign up for the newsletter which comes out several times a week because there is just too much information to keep track of if you just stop by once in a while - it makes it manageable to keep up with.
Finally, I had the pleasure to meet Brenda Cobb in person about a week ago at a meet-up near my home, where she discussed how she cured her own vaginal and breast cancer with raw and living foods and then started a clinic where there are just so many success stories of beating no only various cancers, but many other diseases - all with FOOD (and incorporating a few other key lifestyle changes).
www.LivingFoodsInstitute.com
She has some tremendous videos there, one of which is on beating cancer and foods which is just so spot on for everyone to realize in this great country of ours. It's time we all say "enough!"
God gave us everything we need for our bodies to be healthy and strong, right here on our earth. It's only because we have strayed and created our own "foods" that we are so sick as a nation. Of course, exercise is critical to our health, too, but no amount of exercise will get past our bodies not being healthy by what we put into them, be it so-called foods, drugs (pharmaceuticals), chemicals put in our foods which our FDA claims are 'safe', chemicals in the environment, in places where you least expect it...
Go back to the earth and get back to the health you are supposed to have.
And now I'll gently step down off this soapbox... :-)
Monday, August 10, 2009
My goal physique
I've always admired Stan McQuay and my dream physique is pretty much what he has accomplished. No matter I'm just a year or 3 (or...?) older than he is ;-)
Saw this photo of him with a rosary around his neck - makes me even more of a fan! :-)
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