After evaluating where I’m at I decided to change my training up a little bit to a more traditional once per week split. This will allow me to include a little more volume per muscle group. My new split is as follows:
Mon — Back, Calves — Pull-ups or pulldowns, rack deadlifts, bent-over rows, one arm rows, calf raises
Tues — Rest
Wed — Chest, Biceps, Abs — Flat db press, incline db press, cable press, some version of a fly, preacher curls, concentration curls, machine preacher curls, hammer curls
Fri — Quads, Hams, Calves — leg press, squats, hamstring curls, stiff leg deadlifts, split squats or lunges, calf raises
Sat– Shoulder, Triceps, Abs — db presses, db laterals, machine rear delts, cable tri extensions, oh db extensions, close grip bench, external rotators.
Sun — Rest
I’m not the biggest guy in the world, so my game plan is to try and come in as lean and ripped as possible. With my ectomorph body type, however, this means my training style resembles more of an offseason bulking program. I use basic compound moves, heavy weights (relative to me), for 3 sets of 6-12 reps. Although I use basic moves, I vary things like rest between sets and rep tempos in order to change the training stimulus. For some exercises I’ll use a 3-1-x explosive lifting tempo for power, fast twitch fiber recruitment, and neural adaption. Sometimes I’ll use a 2-2 continuous tempo for more time under tension. I believe sticking to basic movements and varying other training parameters is the best way to get results. But who knows, I could be completely wrong….
And cardio? I just don’t do a ton of it. I may practice capoeira or walk outside a little more, but that’s about it. I believe cardio is overrated for body composition change. The most important component for dropping body fat is diet. People don’t want to eat right, so they think that hours on a treadmill can make up for it. It just doesn’t work that way.
What’s up with the Pro Wrestling? In college, I trained in the Brazilian martial art Capoeira. Originally disguised as a dance by slaves, capoeira combines martial arts with dance and acrobatic moves. I used to train at an acrobat/gymnastics studio from time to time, and one day I met a guy who said I should go check out this Pro Wrestling School nearby.
Before I knew it, I had gone through the Boot Camp and was touring with All Pro Wrestling as the Kamikaze Kid Miyaki Frantz. I was one of the smaller guys for the industry (I’ll be competing as a bantamweight at Musclemania), so I used to do a lot of crazy flips and acrobatics moves (like Rey Mysterio Jr.). My finishing move was a 450 splash, basically a 1 ½ flip off the top rope down onto my opponent. For all of you wrestling fans out there, I wrestled matches with The Great Khali and Samoa Joe and was on shows with guys like John Cena, A.J. Styles, Chris Daniels, and even the Honky Tonk Man.
That was a fun time, but I look back now and realize how crazy I was. If I can figure out a way to transfer VHS tapes to You Tube, maybe I’ll post some old videos. But no more of that stuff for me, I’ve switched the ring for the bodybuilding stage.
Next Week — It’s Diet Time!!!!!!
Contrary to a lot of competitive bodybuilders, I’m no genetic freak. As a matter of fact, I’d say I have relatively average genetics for bodybuilding. I can’t just rely on natural ability, and no one in Musclemania can rely on pharmaceutical enhancements. As a result, I’ve had to spend a lot of time learning the science behind fitness training and nutrition to optimize my results. A great deal of my formal education has been spent pursuing these studies (post-baccalaureate studies in Kinesiology, national certifications as a personal trainer and specialist in both fitness and performance nutrition). I’ve also spent a lot of time reading the theories of successful natural bodybuilders (Faildo, McQuay, LaCour, Goodin, Holman and Lawson) and top strength coaches (Poliquin, Abel, Thibadeau, Waterbury, etc.).Its kind of funny, but the more I learn about physiology, physics, and endocrinology, the more basic and basic I get with my training approach. The human body is a lever system and adapts when abnormal stresses are placed upon it. This means basic exercises moving in basic planes of motion with heavy weights (relative to each individual) yield the best results. While the science is quite complicated, practically applying the principles as a real life athlete is simple. Notice, the formula for getting into great shape is simple, not easy. Trust me and all of these other Musclemania competitors; it takes a lot of hard work and dedication to get into great shape.
The problem is most people don’t really want to work that hard. As a result, the fitness industry has become rampant with guru’s creating insanely complex programs and diets that they promise are easy and will yield dramatic results. Nothing worth having in life comes easy; so don’t get caught up in the marketing hype. Sorry to ramble on, but I have a private training business and am right smack in the middle of the industry. Sometimes I have to convince my clients that they are not missing out on anything by avoiding doing some circus-like exercise on a stability ball or balance board. If you want results, keep it simple, not easy, work hard, and get your ass back under that bar and lift.
My training split for the show is this:
Day 1 — Shoulders and Arms
Day 2 — Legs
Day 3 — Rest
Day 4 — Chest and Back
Day 5 — Rest
Repeat. This training split is a favorite of strength coach Charles Poliquin. It’s also a favorite of the legendary Frank Zane. Personally, I’ve found with my body type that I respond better to training each body part with more frequency as opposed to a more traditional split where you break the body parts up over more days and hit each muscle group once a week. I balance this with rest days to avoid overtraining and burning out the hormonal and adrenal systems.
I think I’ve run out of time for this week. I don’t want these posts to get too long; I could ramble about fitness forever. I didn’t get to my career as a pro wrestler, but here are some photos of my days as the “Kamikaze Kid” Miyaki Frantz. I was doing a running, twisting back flip over the top rope. I told you I was a crazy kid.