Recent Posts by Young Herc

" G  E  N  E  T  I  C  S "  ...I like that... Well, I for one am guilty of looking at the guys in the magazines and saying "...I would like to look like that..." knowing that all of them aren't natural. I marvel at some of the fitness models and natural bodybuilders as well, but my favorite bodybuilder's couldn't convince me that they werent' using anabolics.

The reality for me is that I really don't care about weight, but I don't want to look "depleted" on stage either. I'd like to have full muscle bellies and a well balanced lean muscular physique. That's it...it just wouldn;t hurt if those full muscle bellies were a bit larger (LOL)

at 208 this morning...coming from 214...210...just started this week. The diet is pretty easy now.

I take in a scoop of whey, a scoop of casein and mix it with Glutamine and creatine directly after training....It seems to be working, but are there any negatives to that?

I feel like it helps with recovery big time...

Training Schedule: M - Quads, Calves (Cardio); T - Chest, Tris, core; W - Delts, Upper/Middle Traps, (Cardio); T - Back, Lower Traps, Bis, Calves; F - Legs, core, (Cardio) 30-45 secs of rest between sets still as heavy as possible to complete a set.

I've noticed some improvement in my legs (Quads look better and calves have grown), but haven't trained as intense on upper body. In the next few weeks I will correct this and train with as much intensity as each day allows. Still searching for the INBF schedule...

I build muscle easily...my new years resolution is to be consistent. This is something that has been missing in my life for a few years. My training has been more intense since my return late 2008. I am looking to make some major improvements in my overall physique and make my presence known on any stage I step on this year. I plan to be National NPC competitor and/or WNBF Pro during the coming competition season. Looking at early May(NPC/INBF) to June (NPC/INBF) to start the year.... That is my plan and I'm working hard at it. We'll see if it manifests... 

how do you know when you've "maxed" your potential muscle building capacity?

Sean- I actually read it in Flex Mag and bodybuilding.com. The belt actually distends your abdomen, etc. I guess this gives me a reason to go to Cardillousa.com. :)

http://ezinearticles.com/?Weight-Training-Muscle:-The-Muscle-Building-Weight-Belt?&id=454504

Yeah. Talked to Tiger already. he's still having the show, but with another organization. So its either Rodney's show in March or a later show. I'm looking at the NPC in May (Eastern States) and Mary and Dukes June show if it is happening this year. I'll have to wait and see...

sub 4%I was recruited by Charlie with no diet and training at 12% and placed 4th in a great show and 5th at World's but I couldn't imagine being below 4%? I don't even know what that looks like...LOL. That means a lot of hard work ahead. I'll have to talk with Dr. Joe on that, I've been a way for a while.

Haven't competed this year at all and haven't trained for a few months. I'm back in the gym and training hard looking to take the stage again in 09. We'll see.  

So I've been away for a while and I'm back. I will be training towards the Natural carribean Grand Prix in the Cayman Islands...APR 09.

I'm currently 213 lbs and about 12-14% BF. So the plan is to gain lean muscle over the next 8 weeks and then diet towards the show and end up @ 6% or lower BF at whatevr weight with as much muscle as possible. So light heavy or heavy doesn't matter ...

Chris, 

I heard that belts make your waistline "bulge" so I haven't worn one since then either...I'm waiting hear something with you.

(Buff) Understand completely...I actually don't train light. I train as heavy as I can go for the amount of reps required. So when you see me training biceps for 15 reps I'm curling a plate on the cambered bar...to me that is light, but to others it may not be. I'm also blessed to grow as long as I'm in the gym. So 8-10 or 12-15, the only thing that changes is the weight, and the fact that maxing is not really a true test of strength keeps me training to feel the muscle work. I do, however get in at least 3-4 exercises per...depends on how I feel and what I think I need at the time. I also have longer muscles than you do being you're only 5' 3"and from what I can see. I'm only 5' 8", but quads right now is looking like this:

extensions - (drop sets or 10/10 toes pointed up/pointed str8): 3 @ max

squats or front squats - (3 @ 10-12)

leg press (heavy) or 1 leg press: 3 @ 10-12

hack squats (always 5 or more plates per side): 4 @ 12

end w/ walking lunges: 2 sets (down and back across the length of the gym - I hate it)

 I prefer variety...different angles gives you a more complete look. I am a fan of physiques before size so I try to make every muscle compliment the next...this can only be accomplished with angle play and applying different principles...

Dr Joe,

I thought the point was to burn "stored energy" or the excess body fat to maximize muscularity?

Is this the reason for low fat intake?

Also, thought carb intake was spread throughout the day for energy and during "non competition" season taken in post workout for that insulin spike that is supposed to keep muscles form depleting?

Sean,

When do we get the "NEW NEW"?!?!?!

Depends on the individual, doesn't it? Once a week is plenty, but if you're trying to bring a bodypart up it wouldn't hurt to train it a second time during the week. Just not 2 heavy days in one week...

At least this works for me. My lagging parts are my chest and calves...I may train calves using drop sets one day or giant sets or regular on another. If I go heavy on chest one day I would go light or use cables in stead of Dbs or BBs....depends on who you are and what actually works for your body.

I feel good. I lost so much body fat and inches...the weight is finally moving.

 Hams/calves/abs/lower back today:

Lying curls: 4 @ 15

seated curls: 4 @15

standing curls: 4 @ 12-15

stiff legged deads: 4 @ 15

standing raise (all 3 heads): 3 @ 15

seated raise: 2 @30

standing raise (dropsets) 2@ max

hanging leg raise w/ cable crunch w/ regular crunch: 4@ 15

back ext: 4 @ max

40 minutes cardio (20 before and 20 after); 20 min on tread mill (12-15 incline - 8-12 resistance); 20 minute arc trainer or cross ramp

Char: he is 4 months

sleep: ??? blessed? We'll see what happens when we get superlean...I feel like a demi god at times (LOL)...still jealous of you guys' (Y'all) conditioning.

Today I did Sean's back workout....I am spent....

I need to eat now...A lot...

Sean...

that workout was rediculous. I originally tried 130 for the heavy side of the DB row...I had 50s for the light side....when I got to the heavy again, I barely made it. I had to go down to 90s so I wouldn't burn out completly. KILLER!

The T-Bars were cool...I started with 3 plates and ended up at 5 for 6 reps, but....it hurt cause my warm up was pull ups.

the v bar was gruesome...yo yo sets are harder than drop sets...I decided to do this every other week since I felt like I had to puke for the first time. That is hardcore training.  

Ahem...I have "some" web experience, but my primary job is IT Security and Information assurance. I configure the COMSEC which is programming and test all types of equipment. Then I have to reccomend approval and write preocedures and regulations, etc....

Web is limited if you ahve an immediate need.